Is my personal fitness instructor right?

H

Henetra

0
Well you guys always say that they are usually wrong....

Just so ya know. I am 6'2, I am 18 years old, I am 18 percent body fat. I am 151 pounds lean mass and 35 pounds of fat.

Ok, here is my goal. I want to be able to see my muscles basically lol. But I am still a little bit chubby. I got no fat on my legs/arms/just my stomach, love handles, and my back a little bit.

He put me on a circuit where I work out all my major muscle groups, so I can just get them firm and toned. Not bulking...He also has me doing cardio for 30 minutes. I am on a 2000 calorie a day diet, I consume protien and carbs a lot.

So do you think I would be able to tone my muscles out, and loose weight at the same time :S? He said it would help me out if I toned them out now, then lost more weight later.

ADVICE PLEASE!!!!!!!!!!
 
There's not really any such thing as "toning" you can gain muscle mass and you can lose body fat.

The most effective way to do so is to focus on one at a time (bulk then cut). Technically, I believe it's possible to do both at the same time, but it will go MUCH slower and I would only recommend this approach if you are already pretty happy with your physique and want to maintain your current body weight while very slowly progressing
 
What Gooch said above.

Losing fat = toning.

You've got a base of muscle hiding under the layer of fat. Lose the fat and you'll be more toned. Notice again, the 'toning' is a function of the loss in body fat.

Losing body fat is simply at matter of being in a constant caloric deficit. What you eat is obviously important as well. Personally I'd shoot of something like 1.25 grams of protein per pound of LBM, .25 grams of fat per pound of bodyweight (coming primarily from the good stuff), and the remainder of your intake can be comprised of carbs and more fats.

Diet is going to be the major driver of the fat loss.

Cardio is thrown into the mix to add 'support' to your diet. The cardio makes the diet more tolerable, allowing you to eat a bit more food then you otherwise would be able to without cardio.

The strength training, more than anything, serves as a catalyst for preserving the muscle you have. Without it and adequate protein, your body will be more *inclined* to give up muscle while dieting.
 
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Ok

Well thanks for the tips, but I am going to give it a try. Do the circuit, do cardio, and keep to a strict 2000 calories a day diet. Thanks
 
I just need to say this, you're 6'2 and you're 151 lbs, chanses are you might not have a lot of muscle underneath the fat. If I were you, I'd bulk up (gain about 0.5 lbs a week), train hard with squats, deads, bench, rows, etc and wait until I've got a bit more muscle before cutting.

How did you find out your body fat percentage, what method was used? It kind of sounds off due to your weight.
I just think you should rethink your goals a bit. It's ok that you want to see your muscle, but you need to know what is needed for the look you want. Get us a picture of you now and a picture of something that looks something like what you want to look like. Not so we can give you a program to make you look excatly like that person, but just so we kinda get the idea of how big muscles you want, how much defined you wanna be, etc.

6'2 and 151lbs is very close to what I was when I started training, I had way less than 18 bf (I think you do too, as it sounds kinda off) and I needed to bulk.

I'm not trying to tell you what to do, I just want to help you get there :)
 
lol

Noooo I am 151 pounds of lean mass (organs, muscles and etc lol), and I got 35 pounds of fat on me. I am about 186 pounds total..

And I want to focus on my abs, pecks, arms, back, and obliques. Im pretty impressed with my legs, and I have never worked them out/
 
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Henetra said:
Noooo I am 151 pounds of lean mass (organs, muscles and etc lol), and I got 35 pounds of fat on me. I am about 186 pounds total..

And I want to focus on my abs, pecks, arms, back, and obliques. Im pretty impressed with my legs, and I have never worked them out/
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In that case 2000 calories sounds really low
 
...

I dont know :S I am going on by what he told me. And he used this one to measure my body fat, then he did some calculations then bingo. He took measurments from my gut, arms, hips, and legs
 
Now granted, my metabolism is unusually high but I'm roughly the same height/weight as you, 6'1 187, I'm 14 years older than you and I'm cutting at 3700 calories a day.
 
lol..

Yea, everyone is built different though. My metabolism is crap lol. But I heard when you work out, you get a thing called the after burn? Where your bodys metabolism goes up for around 24 hours. And pretty much all the food you eat going directly to your muscles, to repair them :S.
 
Henetra said:
Yea, everyone is built different though. My metabolism is crap lol. But I heard when you work out, you get a thing called the after burn? Where your bodys metabolism goes up for around 24 hours. And pretty much all the food you eat going directly to your muscles, to repair them :S.
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Not quite.
 
Henetra said:
Well you guys always say that they are usually wrong....

Just so ya know. I am 6'2, I am 18 years old, I am 18 percent body fat. I am 151 pounds lean mass and 35 pounds of fat.

Ok, here is my goal. I want to be able to see my muscles basically lol. But I am still a little bit chubby. I got no fat on my legs/arms/just my stomach, love handles, and my back a little bit.

He put me on a circuit where I work out all my major muscle groups, so I can just get them firm and toned. Not bulking...He also has me doing cardio for 30 minutes. I am on a 2000 calorie a day diet, I consume protien and carbs a lot.

So do you think I would be able to tone my muscles out, and loose weight at the same time :S? He said it would help me out if I toned them out now, then lost more weight later.

ADVICE PLEASE!!!!!!!!!!
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I agree with your pt that you can tone (i.e., increase muscle tone) and lose weight at the same time with the program he subscribed. But, I think 2000 calories/day is too little. Your maintenance calories are approximately 2900 / day so you will be experiencing almost 900 calories/day deficit, which is almost 2 pounds / week. A deficit of 500 calories (2400 calories/day) would be more appropriate imo.
 
stroutman81 said:
Cardio is thrown into the mix to add 'support' to your diet. The cardio makes the diet more tolerable, allowing you to eat a bit more food then you otherwise would be able to without cardio.
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My favorite quote from your post. I completely understand where you are coming from, and is one reason I do cardio when trying to reduce body fat. I of course, weight train as well.

You need to post more over here, Steve.
 
No.

General rule of thumb is 1% of TBW per week. But realize that losing weight tends not to be a linear process.

And tracking scale weight can be misleading..... I'd focus more on measurements and pictures.
 
why do you think he can do that with the program, g8?
Because of newbie gains? If not newbie gains, then it's very hard to gain muscle and lose fat at the same time, and for most it will be better to just do one at the time.

The body fat thing (calipers) is not accurate in getting your exact bodyfat, it is however, good for checking progress; you need to look at where the BF number is going, because measuring can be consistent, (it should be the same person doing it every time) but it won't give you an accurate estimate of your actual level of bodyfat.
 
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