Strength training

nordlead2005 wrote: »

Strong lifts 5x5
New Rules of lifting for women
Starting strength
Strong curves
Fierce 5
Etc... Will all work for what you want.

The biggest component though will be eating at a deficit to lose 80lb, but you should start strength training now.

BecomingBane wrote: »

tkfunkyfrogg wrote: »

My only addition to what Nordlead said is to track your muscle mass. If you eat at a deficit, you may lose all the strength gains you are trying to make. May want to consider protein-sparing supplements like creatine monohydrate and BCAA's.
Ultimately you are smart in starting lifting now. I thought if I got to a certain weight I'd naturally look like that.... I was wrong. Lifting is where it's at because cardio alone won't help lose weight long term. Building muscle that burns calories even when you aren't at the gym or sweating is how to do it.

Creatine and BCAA's are not really protein sparing supplements though. Creatine helps pull water into the tissue and will cause water weight gain. It has nothing to do with protein. It's purpose is to assist in providing water, which carries nutrients into the tissue thus allowing slightly more effort to be expended than without. A meat eater is very rarely lacking in creatine so it's not important for the average joe to supplement, although recent science has started linking it to increased cognitive function and it's recommended for all vegetarians, vegans, and older persons.

BCAA's are just amino acids, which are expensive and unneeded if you are eating a reasonable amount of protein. Eating e fair amount of protein (.6-1.0 grams per lb of lean mass or goal weight) will provide an ample supply of branched amino acids as that is what protein breaks down into as it digests.

Your best bet would be to eat as much as possible while still maintaining a deficit and keep protein high to spare lean mass. This will result in a slower loss of fat though.

To lose fat more quickly, eat at your normal deficit provided by mfp, protein at .6-1.0 grams per lb of lean mass or goal weight, .4 to .6 grams of fat per lb of lean mass, fill the rest with carbs, and follow any of the progressive overload lifting programs listed above (or any other structured programs... emphasis on structured) This will allow you to lose fat while maintaining as much lean mass as possible.

Most people don't have the patience for a slow recomp as it can take much longer and can make some people lose their motivation.

BecomingBane wrote: »

Katiedriss1 wrote: »

BecomingBane wrote: »

tkfunkyfrogg wrote: »

My only addition to what Nordlead said is to track your muscle mass. If you eat at a deficit, you may lose all the strength gains you are trying to make. May want to consider protein-sparing supplements like creatine monohydrate and BCAA's.
Ultimately you are smart in starting lifting now. I thought if I got to a certain weight I'd naturally look like that.... I was wrong. Lifting is where it's at because cardio alone won't help lose weight long term. Building muscle that burns calories even when you aren't at the gym or sweating is how to do it.

Creatine and BCAA's are not really protein sparing supplements though. Creatine helps pull water into the tissue and will cause water weight gain. It has nothing to do with protein. It's purpose is to assist in providing water, which carries nutrients into the tissue thus allowing slightly more effort to be expended than without. A meat eater is very rarely lacking in creatine so it's not important for the average joe to supplement, although recent science has started linking it to increased cognitive function and it's recommended for all vegetarians, vegans, and older persons.

BCAA's are just amino acids, which are expensive and unneeded if you are eating a reasonable amount of protein. Eating e fair amount of protein (.6-1.0 grams per lb of lean mass or goal weight) will provide an ample supply of branched amino acids as that is what protein breaks down into as it digests.

Your best bet would be to eat as much as possible while still maintaining a deficit and keep protein high to spare lean mass. This will result in a slower loss of fat though.

To lose fat more quickly, eat at your normal deficit provided by mfp, protein at .6-1.0 grams per lb of lean mass or goal weight, .4 to .6 grams of fat per lb of lean mass, fill the rest with carbs, and follow any of the progressive overload lifting programs listed above (or any other structured programs... emphasis on structured) This will allow you to lose fat while maintaining as much lean mass as possible.

Most people don't have the patience for a slow recomp as it can take much longer and can make some people lose their motivation.

I have time being healthy and sexy takes time

By time, I mean you can't really apply a .5 or 1lb loss per week to it. It can easily take over a year or more to lose a noticeable amount of fat on a recomp. With 80lbs to lose, I don't really recommend a recomp. I recommend eating what MFP suggests with some slight changes to the macros as outlined above, then log your exercise and eat back half of those calories allowed.

You'll see better, quicker results and still spare most of your lean mass provided you keep protein high and lift with any of those programs.

You're right, sexy does take time, but not necessarily as long as a true recomp.

brdnw wrote: »

i did strength training and lost 90lbs and don't have any loose skin issues. The girl in the photo you put isn't "toned" she's simply fit and she did it through lifting.