build muscle or loose fat??
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build muscle or loose fat?? - 1/19/2007 1:23:00 PM
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scyzoryk_o4
Posts: 6
Joined: 1/10/2007
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Hello
Well im starting to go to the gym 4 to 5 times a week. after not going for over 2 years. I got my physical test done and its bad. Im 5'7 185 pounds and 25% body fat...
Now my goal is to get close to 10% body fat and weigh 175...
Right now im doing cardio for 30-40 minuts(mostly the tredmill) and working all the major muscle groups alternating each day for about 40 minuts.
Im not taking any supplememnt however ive started to eat alot of tunna, eggs, oatmeal and rice.
Now my question is what should i do to acheave my goal the fastest...should i do more cardio or more muscle building. Or should i worry more about my diet??
Well any suggestion or comments in general would be greatly appreciated
thanks
Maksym
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RE: build muscle or loose fat?? - 1/20/2007 7:34:38 AM
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Mateen
Posts: 2
Joined: 1/20/2007
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Hi Scyzoryk,
You have a very common problem - Going for maximum fast loss with trying to build muscle.
Remember if you try catching 2 goals you will end up with none.
With 25% body fat your priority one should be to lose weight and still keep the muscle you already have.
Trying for a fast fat loss invariably results in muscle loss.
The cardio is ok. But get the tempo higher. Hit the cardio sessions with increasing intensity. Force your body to burn calories.
And here is the second part - Weight Training.
Muscle burns more calories than body fat. Thats why a 180 lb. muscular guy will need more calories than a 180 lb skinny fat or fat guy.
Weight Training is the perfect way to fasten your metabolism and avoid muscle loss.
I would suggest 3 times a week weight training would help you lose more fat and keep muscle.
Check http://www.exercisegoals.com/weight-loss-exercises.html for more
TC,
_____________________________
The Greatest Benefits are in the Pain Zone.
(in reply to scyzoryk_o4)
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RE: build muscle or loose fat?? - 1/20/2007 11:51:30 AM
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scyzoryk_o4
Posts: 6
Joined: 1/10/2007
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Thanks alot..I took a look at that web site and its really usefull. It looks like im going to be going some hard core cardio for the next little while haha
(in reply to Mateen)
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RE: build muscle or loose fat?? - 1/21/2007 1:12:13 PM
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danmac75
Posts: 299
Joined: 11/26/2006
From: Beantown
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I tend to be a maverick poster and kind of post non-scientific stuff. Take this post with a grain of salt.
I am going to caution against overdoing it. Honestly, doing intense cardio is extremely difficult, so if you try it and hate it, don't quit. You may want to try something else, however, like weight training. It will take you longer to reach your ultimate goal of a strong physique, but I don't want to see anyone become discouraged.
Furthermore, there is proof that overall calorie burn is beneficial to overall health. Although jogging isn't ideal for what you're trying to do, it is probably second best. As a beginner, like me, it's usually one of 2 things we do wrong - we get discouraged and quit, or are supercharged and injure ourselves.
Just know that if you eat right and weight train, eventually you will build more muscle and you'll burn more fat throughout the day just because your muscles will use the energy. Adding jogging to your repertoire is basically just like walking a couple extra thousand steps in a day. It's not going to give you muscle, but you'll burn more calories.
Definitely look at this article
http://www.discussbodybuilding.com/m_153517/mpage_1/tm.htm
Make sure you're not running before you lift weights. On the flip side, doing cardio afterwards is beneficial in a sense that your body will immediately start burning fat. This is because weight training depletes your muscles' glycogen stores, so cardio will need to burn fat for energy. However, because anaerobic exercise (weight training) can only fuel itself by using glycogen, if you run first, you will deplete your glycogen stores, not burn as much fat, and force your muscles to feed on themselves to create the carbs they need for energy. Cardio can use either energy source - glycogen and/or fat. It will use glycogen if it's there until it's gone. Weight training, however, can only use glycogen, so if you run first, it will not have any to use. Not so good!
Read this article
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
It will definitely help you. I think you're goals are definitely attainable - it's great that you recognize the importance of body fat over total body weight. If you're looking to just lose 10 pounds, you can definitely do it easily. Eventually you'll build enough muscle, after you perfect your diet and workout regimen, that all you will have to do is cut the right amount of calories during the day, and you'll burn about a pound a week of fat with minimal muscle loss. Right now, think of cardio as something that's overall just beneficial for your health, as it will give you great energy and also a sense of accomplishment, not to mention a healthy heart.
If you want to lose weight immediately, starve yourself and run. Guarantee the pounds will come off, but you'll be a victim of severe muscle loss, hurt your heart (a muscle), and eventually your weightloss will come to a screaching halt. That's because you'll lose enough muscle that you won't burn nearly as many calories throughout the day as you used to. Remember, you burn more calories during the 23hours when you're not working out. To maximize that, you need more muscle.
Honestly, I'd disagree with Mateen and reccommend you go on a maintenance level of daily calories. I speak from experience. Even though I read on this board posts about the dangers of crash dieting, I did it anyways because I weight 195lbs, the most I've ever weighed. Well, I lost about 8 pounds, and then couldn't lose any more. Then I wasted about a week or 2 wondering why, when I could've been sucking it up and feeding my muscles enough energy to grow.
In my opinion, for someone like you or me, it's best to follow what everyone else does, with a slight tweak to the program. Most advanced bodybuilders can afford to do a "Bulking" phase, where they absolutely make sure they eat enough calories, if not a surplus, to ensure maximum muscle gain. Then, when they reach their certain goal and measure themselves and know they've gained more muscle, they go on a "Cutting" phase.
Well wouldn't the simple thing to do is simply do a "Maintenance" phase, and then a "Cutting" phase for someone like you or me, who is tryin to lose fat without having to gain any more weight to up our muscle mass, which in turn quickens our metabolism. This is not something I can prove as effective, so take you're grain of salt now! I'm going to post about whether it is possible to support muscle growth on a maintenance level of calories. Keep an eye out brotha, and keep up the hard work.
(in reply to scyzoryk_o4)
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RE: build muscle or loose fat?? - 1/22/2007 9:08:29 AM
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cursor
Posts: 392
Joined: 1/20/2007
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:: scyzoryk_04 ::quote:
Well I'm starting to go to the gym 4 to 5 times a week (after not going for over 2 years). Im 5'7 185 pounds and 25% body fat. Now my goal is to get close to 10% body fat and weigh 175.
Now my question is what should i do to acheave my goal the fastest...should i do more cardio or more muscle building. Or should i worry more about my diet??
My experience suggests that whether you can burn-fat and build muscle concurrently is a question of techique. Frankly, it's the only smart way to go, in my opinion.
- How old are you now?
- What does your exercise plan look like (say, for a week)?
- Do you have a basic understanding of nutrition?
_____________________________
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"Push your limits — define aggressive goals"
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(in reply to danmac75)
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RE: build muscle or loose fat?? - 1/22/2007 2:54:17 PM
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cursor
Posts: 392
Joined: 1/20/2007
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Doing things in a linear fashion leads to plateaus (progression stalls). If you eat the same thing all of the time, you're progress will stagnate (whether "bulking" or "cutting"). On the other hand, if you intelligently interlace what you do (considering intensity, volume ... and rest) with what you eat, then your body can optimally advance (incrementally).
_____________________________
¯
"Push your limits — define aggressive goals"
_________.P R O G R E S S___P I C S
(in reply to danmac75)
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RE: build muscle or loose fat?? - 1/23/2007 5:44:07 AM
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scyzoryk_o4
Posts: 6
Joined: 1/10/2007
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Hey again...
Im 19 years old
Im a Tv road technitian..So i do carry some heavy tvs around and do a bit of walking..however nothing too intense.. At the gym i usually do 20 minuts of running (7 m/h)...Then i do uphill walking(4 m/h) for about 5 minutes and then a cool down: 10 minutes of the oliptical
(this is monday to friday, saturday and sunday i mostly relax)
I know only basics when it come to nutrition
im tring to get into the habbit of eating 6 times daily. Once i conquor that ill start to count calories. I've already calculated how many callories i should be taking in, so i plan to take in 500 less until i reach 170-175 pounds.
and once again thanks for the posts!
Maksym
(in reply to cursor)
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RE: build muscle or loose fat?? - 1/23/2007 6:45:49 AM
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cursor
Posts: 392
Joined: 1/20/2007
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Sounds like a great start, Maksym.
As you surmise above, you should very definitely adopt a balanced routine for strength training. Cardio will help you reach your goals, but ideally your muscles need more stimulation than that. Have you done weight/resistance training before?
< Message edited by cursor -- 1/24/2007 6:46:30 AM >
_____________________________
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"Push your limits — define aggressive goals"
_________.P R O G R E S S___P I C S
(in reply to scyzoryk_o4)
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RE: build muscle or loose fat?? - 1/24/2007 5:36:16 AM
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scyzoryk_o4
Posts: 6
Joined: 1/10/2007
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Ah weight/resistance training ??? No i havn't well at least not knowingly..
Just to clerify this :
quote:
"At the gym i usually do 20 minuts of running (7 m/h)...Then i do uphill walking(4 m/h) for about 5 minutes and then a cool down: 10 minutes of the oliptical
(this is monday to friday, saturday and sunday i mostly relax) "
I do after i do my weights. like before i do my cardio i always do a good 40 minuts of weight lifting
(in reply to scyzoryk_o4)
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RE: build muscle or loose fat?? - 1/25/2007 2:45:00 AM
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MrBafner
Posts: 26
Joined: 4/9/2006
From: Brisbane, Australia
Status: offline
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My suggestion is to keep you heart rate up for a lengthy period of time. If you have not exercised for a long time, or just trying to get back into it, keep your heart rate high.
Breath nice clean air and attempt to get the blow flow around your body... there are oxygen clinics if you can for detoxification. Its beautifull, I love it and its really nice after a cardio workout.
If your lucky to do the following, it helped me trim up real fast to impress some chick.... it worked by the way.
5a.m. - walk to the football field and do 5 laps jogging, and walk home
7a.m. - walk (fast paced) to the train station, avg 5klms.
10.30 - jog to 1klm to the shop, purchase morning tea and jog back... eat morning tea
1pm - walk to the gym and do 1 body part, 4 exercises with 4 sets on each, walk back to work. 30 sec rest between sets... a little longer to setup between exercises
5pm - walk to the gym and do 1 more body part - same style as last time and walk to the train station
6.15pm walk briskly to the football field and do 5 laps jogging, and walk home afterwards
7pm - eat dinner and relax
8pm - breathing exercises and soak in a bath
(in reply to scyzoryk_o4)
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