For optimal results, add workouts you enjoy to your life, ideally including a variety of cardio exercises like a HIIT workout , interval workout and long walk or run plus 2—3 days of strength training each week to preserve muscle mass , suggests Wilson. Make sure to fill up on high-quality proteins like seafood, chicken, turkey, beans, lentils and tofu and spread your protein intake throughout the day with at least 20 grams of protein per meal to encourage muscle growth , says Wilson.
All in all, losing fat and adding muscle have a lot in common when it comes to the process, says Woodward. Go Premium for expert guidance and exclusive tools that will help you reach your personal health goals. Lauren Krouse is a freelance writer who covers health, domestic violence, and self-advocacy.
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About the Author. Lauren Krouse Lauren Krouse is a freelance writer who covers health, domestic violence, and self-advocacy. View Comments. Never Miss a Post! Not for caffeine but I like the taste. Anyways, thanks and good to know. This is the greatest site ever. Nothing coming yet, but maybe at some point in the future. I am a year old stay-at-home mom, and freelance health and wellness writer.
I did most of this with a mix of weight training which, I am learning, was not the best plan , a good amount of cardio, and ridiculously good nutrition. Thank you in advance. This is, by far, the most comprehensive and well thought out not to mention well intentioned piece of literature on food and fitness that I have ever read.
The depth of knowledge you have shared on your various sites is so impressive, and you have done a stellar job making it relevant, easy-to-understand, and ridiculously enjoyable. And one more thing, after reading a ton of pages from your various sites, I have only found one typo in all of your text.
As an ex-high school English teacher, you need to take some time to thank your mom, dad, editor, college professor, or whomever it was that taught you how to write so well. Finally… the approval of a high school English teacher! Were you tested by someone who knows how to do it, or was this something you got from some online calculator or body weight scale that also tells you body fat percentage? I just bought your ebook — not because I need another workout routine — but because I think you deserve to be supported.
I miss my sucky pink dumbbells already! Sucky pink dumbbell withdrawal is normal. Hang in there though, it gradually fades away as your results gradually get better and better without them. Everyone gave such different and vague advice,but now all my questions have been answered ,except for one. But I want to ask you. Is there any point in pursuing home training?
I want to first lose fat,then build muscle obviously I am a beginner also. How far can I get with 50 lbs dumbbells? I can do exercises for every muscle with pretty much dumbbells,except for the back muscles. Just wrote something a week or so ago about this very subject. Check it out. Yes I read it after I already posted this comment. Hate it when that happens!
I have to organize my spending somehow and I want to know if I will need heavier weights soon or much…much later. Depends on the exercises being done, how strong you are at them, how strong you are in general, how fast you progress, etc. In terms of fat loss, get your total calorie and macronutrient intake right each day, and put it all together in whatever way is most sustainable for you. Someone asked a similar question in the comments earlier… this was my reply.
I have been following a cutting program for the last 3 months and I am currently two weeks out of finishing this program. The caloric deficit I am in right now is around calories. I have been consistently weightlifting since Feb Should I start with a moderate surplus or straight out surplus of calories? Thanks a lot for your help, wish I would have found your sight a long time ago! A lot of extremely good information! Regarding what routine to start with, what have you been doing in terms of weight training since February?
Some other intelligent beginner routine? And what type of strength progress did you make during this time? Coming up from the deficit and spending weeks at maintenance to ease the transition can help also a good time to deload and switch over to a new routine.
If not, adjust until it does. I have gained more endurance than strength. Thanks for your reply! Or would gaining weight be normal? Now i have started on a fat loss training to shift the belly fat i have but to maintain muscle i do one day metabolic resistance training, next day weights as heavy as i can lift with reps for 6 days and have one day off.
I only have fat round my belly. Am i on the right track or should i change to achieve belly fat loss and keep muscles? Have you read this yet? This particular post of yours made an impact on my weight loss and training goals. I was stuck at lbs. I still work out 5 times a week on a different routine, completely removed cardio exercises afterwards and closely monitor my calorie intake.
My goal now is to reach the ideal weight for my height and get lean before embarking on a bulking journey. Let us know how well your bulk goes! Honestly, it can all work and it can all cause problems. The issue is rarely the type of cardio, but the specifics of how that cardio is implemented and how it fits with your diet and the rest of your training. Hi, im 5 ft 8 and weight lbs.
Im getting married in July and looking to lose body fat but also want to keep shape and definition. Am i best to bulk first before cutting and for how long? I currently train days per week, based on days weights, circuits and HIIT training. Thanks so much, was very informative indeed, i think im at the point where im unsire whether to shred or bulk, at one point i was trying to bulk while trying to lose the excess fat.
Should i lose this fat first? The article pretty much explains the answer to your question. To make that happen the fastest or best way what should be my course of action? I should watch my diet, do cardio and what sort of weight training? Create a moderate caloric deficit, get a sufficient amount of protein and weight train properly to maintain muscle and strength.
Hey great site, thank you for the effort involved. In line with your article I want to lose fat, so am cutting, but my question is where to stop? When it reaches that point, cut. I have been weight training with a PT for the past 4 months.
I started at lb. I am following a high protein lower carb diet, and it seemed like maybe I was not eating enough with the extra cardio and weight training I was doing. As you mentioned to lose the fat…which is my main goal—I need to reduce the calories and increase the calories burn and the results should be fat loss.
Its now 4 months later and I weight lbs. I lost some inches but not a noticeable amount…clothes fit about the same… some areas clothes are tighter legs and arms and when I did the body fat test… it is exactly the same. I did the HCG diet at one point during the 4 months and dropped some lb. Cardio wise I was doing an hour after PT session and cardio on days in between but switched to doing a min interval cardio session recently. I have never pushed my self this hard and feel disappointed in the results.
I do have under active thyroid disease but am on medication and its stabilized with the medicine. Should I eat more? First of all, thank you and congratulations for the amount and quality of info.
Love your work Sex: Male Age: 21 Height: I realise now that I need to lose weight first vitals above. And crucially, what would this minimal amount look like; i. So, rather than focusing on muscle maintenance during fat loss, you should be focusing on muscle growth during fat loss. Read this one. Thanks for your speedy reply. So just one full body workout per week? Also, if I do manage to crack in say 2 days a week, are you saying that that will go some way to going beyond maintenance and building me muscle?
Thanks a lot, man! What I am saying though is that twice per week would perfectly sufficient for this purpose. After some months and lots of reading I found someone with a similar view like yours but with a much restricted diet which I hated but help me with the decision to stop paying the gym and instead got my own barbell and pull up rack.
Would that be a problem?? Plus, cycling calories is the main reason your calories need to get that low, so your average calorie intake for the week still works out to be something higher. My aim is to be around kgs. Read this one , this one and this one. When I look in the mirror, I feel fat!
I want to cut, but many tell me to take advantage of my youth and start with a bulk. What is your take on this? I just want an impressive physique but I just need to lose this damn fat! What should I do first? What do I do? Do I cut with minor bulking, I want bigger legs and arms, but lose the fat.
You need to lose that fat while maintaining the muscle you currently have. As someone who is just starting to seriously work out at age 26, this is probably one of, if not THE, most helpful articles I have read in regards to working out for beginners.
Thanks for the info! The only crappy part is, idk if that weight is good or not. But the strength is definitely awesome. The month before that I was doing high volume training. So in 2 months you should have ideally gained lbs. You gained 20lbs. I am 5 foot tall 20yr old female and I have just lost weight by eating kcals a day while doing weight training and cardio.
I went from lb to lb which is my current weight it has taken a year an a half. Basically I want to get away from eating this little a day as I know my weight training will not progress with this little food.
I know there is no magic formula but can you give a starting point as I keep doubting my decisions? The only way I know how to lose weight is by a kcal deficit but if i seem to be maintaining at something is surely wrong. I have been looking at weight lifting women and they eat ALOT a day. I want to be them. My overall aim is to be ripped and improve my strength and to generally be lean and drop this body fat percentage down as much as possible.
Have you read the diet guide yet? I weigh and have a BMI of I want to build muscle and gain strength on my whole lower body,arms and waist. But the only problem I have is my stomach sticks out a little but when I measure my waist it comes out 26 inches.
Having two different goals like yours can make knowing how to train and adjust your diet confusing. There's a lot of conflicting advice out there, but you'll be pleased to know I've spoken with three experts in the area to find out the truth.
People often talk about wanting to lose weight , but in most cases that's not really what they mean. They usually want to lose fat. If you lose weight, you're losing both fat and muscle, so though your body may get smaller, your shape won't really change. This means you won't reveal the athletic "toned" physique many people desire. That, my friend, comes from having muscle definition, and it's why you don't want to chase weight loss but rather shift your goal to be about fat loss. The challenge is losing fat while holding on to, or even building, muscle, a challenge I previously took on.
The general rule is that losing fat requires a calorie deficit and building muscle requires a calorie surplus, which would make it seem like these two goals are incompatible. But it's not necessarily the case. This process is often referred to as 'recomping,'" Ben Carpenter , a qualified master personal trainer and strength-and-conditioning specialist, told Insider. You can lose body fat and gain lean body mass at the same time.
A second study found that women who did resistance training and ate a high-protein diet simultaneously lost fat and built muscle. We'll come back to the importance of these things. Knowing how much to eat depends on your body-fat levels. If you don't have much fat to lose, Carpenter suggests continuing maintenance-calorie consumption. If you have more fat to lose, going into a slight calorie deficit might help you achieve your goals, the important word here being "slight.
If you drop your calories too low , it'll be a lot harder to hold on to your muscle, let alone build it. There's no clear-cut figure for exactly how much protein you should eat, but Carpenter recommended 1.
That suggestion is supported by research. How much protein do you need? This is an ongoing argument, some people claim that you can only "absorb" a certain amount at a time, others refute this. What gives? Well, part of this argument is spurred because the word "absorbed" is not the same as what your body can use exclusively for muscle building purposes. People are conflating two different terms and then getting confused.
Here are two studies comparing high and low protein intakes, both showing greater body composition changes with a higher dose of protein first image is a study on females, second is on males. Yes, you can lose fat and gain fat-free mass simultaneously.
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