Losing weight without losing muscle

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  • Ripken818836701
    Ripken818836701 Posts: 607 Member
    So.. I think I just read some different things here.

    I understand weight training is good, and I understand adding muscle increases resting metabolism rate.

    But I think I just read that cardio only REALLY hurts (I.E., - uses up muscle) if I'm doing roughly an hour or more a day, and/or if I am not taking in enough calories that day to provide adequate energy for the cardio.

    Is that right? So if I'm doing 45 min on the elliptical but I'm on the higher end of my calorie intake for the day I won't lose as much muscle?
    No If your eating at a deficit and losing weight (regardless of if your doing any cardio) and your not lifting about 22% of your weight loss will be from lean muscle. Cortisol levels will rise regardless of if your eating at a surplus or deficit. ( I dont know why he even mentioned it)
  • cjc166
    cjc166 Posts: 222 Member
    I do 30 minutes of intense cardio daily, and lift weights 3 days/week. I eat at a 20% TDEE deficit. In the past 9 weeks, I've lost 11 lbs of fat, and I have not gained, nor lost muscle mass (by % body fat calculations). This trend may change over time, but for right now it's working just fine. Eat plenty of protein. Lift weights. Do cardio. Get plenty of sleep. Don't try to lose too much weight too fast.
  • Ripken818836701
    Ripken818836701 Posts: 607 Member
    I do 30 minutes of intense cardio daily, and lift weights 3 days/week. I eat at a 20% TDEE deficit. In the past 9 weeks, I've lost 11 lbs of fat, and I have not gained, nor lost muscle mass (by % body fat calculations). This trend may change over time, but for right now it's working just fine. Eat plenty of protein. Lift weights. Do cardio. Get plenty of sleep. Don't try to lose too much weight too fast.
    What BF% calculations are you using?
  • cjc166
    cjc166 Posts: 222 Member
    I use the Army Fitness Calculator, which uses Height, Neck Circumference, and Waist Circumference.
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