Fat to muscle exercise plans????

jordanarcher1994
jordanarcher1994 Posts: 20 Member
in Health and Weight Loss
Hi does anyone know any fat to muscle exercise plans on the internet for free? Thanks

Replies

  • VintageFeline
    VintageFeline Posts: 6,771 Member
    Well it's not scientifically possible so now.

    Maybe explain what you're hoping to achieve a bit better. How much fat do you think you have to lose? What are you doing now, if anything?
  • jordanarcher1994
    jordanarcher1994 Posts: 20 Member
    Well i only do treadmill at the gym for 20
    Mins but im eating healthy, ive lost 9 pounds so far
  • Carlos_421
    Carlos_421 Posts: 5,132 Member
    Fat loss is achieved by creating a caloric deficit. The MFP app will help you achieve that, no internet program required.
    Muscle gain is achieved through progressive overload training paired with sufficient intake of protein and calories.

    The two are unrelated to one another.
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    For the fat-
    put your stats into MFP eat at a reasonable deficit (1 lbs a week for most)
    Buy a food scale and use it for everything you eat.

    For the muscle-
    Choose one of these programmes and follow it
    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1


    Cheers, h.
  • cgrout78
    cgrout78 Posts: 1,628 Member
    to build muscle you need to lift weights. If you're trying to drop fat you can also do that with lifting weights. Running on a treadmill may help you drop fat, but won't help you gain muscle. There are a lot of beginning strength training plans available if you google it.
  • malibu927
    malibu927 Posts: 17,562 Member
    Fat loss: a calorie deficit and progressive lifting program, combined with adequate protein intake
    Muscle gain: a calorie surplus and progressive lifting program, combined with adequate protein intake

    It's possible you may gain muscle in a deficit if you're new to lifting and obese, but it won't be much.
  • Okiludy
    Okiludy Posts: 558 Member
    https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

    This is a good thread on body recomposition. More geared if at or near goal weight but good info.

    I am using Starting Strength to build and maintain strength. I have also set my loss goal at only .5kg and dont eat back lifting calories. I do eat back cardio cals and make sure I eat 40% of my cals from protein. I have lost fat and built up strength, not sure about the muscle size but I have a lot more fat to lose.
  • jordanarcher1994
    jordanarcher1994 Posts: 20 Member
    So eat less fat eat more protein and lift weights and do cardio?
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    jordanarcher1994 wrote: »
    So eat less fat eat more protein and lift weights and do cardio?

    Maybe a start. What are your current stats, height, weight BF% if you know it (or pants size). What are your goals?
  • Colt1835
    Colt1835 Posts: 447 Member
    jordanarcher1994 wrote: »
    So eat less fat eat more protein and lift weights and do cardio?

    Eat less fat if you want more carbs. Eat less carbs if you want more fat.
  • ManBehindTheMask
    ManBehindTheMask Posts: 615 Member
    @pauldaniels might be able to help you
  • jordanarcher1994
    jordanarcher1994 Posts: 20 Member
    Well im going to bulgaria 1st september so i wanna lose atleast 2.5 stone maybe 3 if possible
  • malibu927
    malibu927 Posts: 17,562 Member
    In a bit over two months that won't be possible. Focus on a moderate deficit (a pound a week) and you should be able to lose 10 pounds before then.
  • TeaBea
    TeaBea Posts: 14,517 Member
    jordanarcher1994 wrote: »
    So eat less fat eat more protein and lift weights and do cardio?

    You don't have to eat less fat, some people choose to eat fewer carbs.....whatever. Just make sure your protein intake is adequate.

    Strength train and moderate deficit while losing weight to help keep more of the lean muscle you already have.
  • PWRLFTR1
    PWRLFTR1 Posts: 324 Member
    Check out Scooby Workout, they have a calorie calculator, put in your stats, choose your goal, in this case, lose fat/gain muscle and it will give you suggested daily calories and macros.
  • Okiludy
    Okiludy Posts: 558 Member
    jordanarcher1994 wrote: »
    Well im going to bulgaria 1st september so i wanna lose atleast 2.5 stone maybe 3 if possible

    I agree with others that this might be a little too much to lose in that time. I was overly zealous at the start and I did drop weight fairly quickly but I started to feel crappy and couldn't recover in time for next lifting day. 1 lbs is a great and very achievable for most people. If you are morbidly obese you could go to 2 lbs for bit but it would drop down to 1 lbs as you lost weight.

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