Help please
- Thread starter Rocky2
- Start date
Yea, what she said.
All you're doing is cycling? I find it hard to believe that it would lead to enough overload for muscular increases to offset the fat loss and net out to a static weight.
But ya never know.
If you want to be sure, start taking measurements. The truth lies in the tape.
All you're doing is cycling? I find it hard to believe that it would lead to enough overload for muscular increases to offset the fat loss and net out to a static weight.
But ya never know.
If you want to be sure, start taking measurements. The truth lies in the tape.
HeatherFit
New member
I wouldn't be too concerned about the weight and would stay away from the scales. The reason for this is that you may not lose any scale weight but still be leaner. The important thing is to use weight training 3-5 times per week along with the cardio. When weight training it is ok to lift heavy, heavy being 6-8 reps per set. Stay away from the 15 rep per set thing because that does not build the muscle necessary to help you burn fat more efficiently.
Heather
15 reps can build muscle. (read: sacroplasmic hypertrophy)
Hypertrophy is not something I'd promote as easy (even possible) during a energy deficit. If happens, great. If it doesn't, it shouldn't have been expected IMO.
Muscle really isn't all that efficient at "burning fat" depending on your definition of efficient.
Aside from that, I'm all about heavy lifting during energy deficits.
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HeatherFit
New member
Let me rephrase...building muscle/tone is necessary in order to boost metabolism.
i've meaning to do some weight lifting in conjunction with the caridio, but haven't been up for it yet. i was figuring one day of biking, next day weight lifting and rest followed by biking then weight lifting etc. also how much weight lifting a day? e.g do i do 15 reps 3 sets a day? or do i repeat that 3 times a day? morning midday and evening?
Again, I really don't agree. And I promise, I'm not shooting ya down. Just discussing here.
There are plenty of ways of boosting your metabolic output without increasing muscle mass.
What do you think happens when people are dieting (energy deficit), do some HIIT, and elevate EPOC? No muscle was built, but metabolic output was certainly increased for an extended period of time.
Besides, even IF you built up a bunch of muscle while dieting, the latest figures I've seen suggest that each additional pound of muscle burns an extra 6 calories.
Well geez, if that's the case, even a man (which is hormonally dispositioned for putting on muscle a lot more easily than a woman) who is in an energy surplus isn't going to impact his metabolism significantly by adding muscle.
Don't read me wrong... relative to the other tissues in the body, muscle is more metabolically active. In terms of muscle mass playing a significant role in speeding up metabolic output.... I think it's very over-stated by many "gurus."
Not suggesting you are said guru.
ETA: How do you build muscle tone?
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Read around the forum, especially the stickies. I'd gladly get into it with you, but I find it pointless since I spent the time to put together informative posts already that've outlined some ideas for programming.
A few threads that I'd certainly recommend are:
The Basic Lifts
Words of Wisdom
I'm not pushing you off, certainly... if you have questions after you read through those... by all means... ask away!