I am 28 year old male weight fluctuates between 62-65 kilos, I do have fat percentage of 17-18%. I want to lose body fat but gain muscle and not lose weight. I have started doing weight training 3 times a week and 2 cardio sessions. Please advice
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lose fat% and gain muscle mass
- Thread starter iwanttobebig101
- Start date
read weight training stickies and nutrition stickies. Then post more questions if you have them.
Unless you are JUST starting to workout, its hard to do both at the same time. Try riding a bike and masturbating at the same time, neither one works out too well heh? yep...
Do a 4 month bulk cycle, and 2 months of cutting. Gain muscle first, increase metabolism, then use it to burn off the flab you had, and minor flab you gained while you bulked up.
Good Luck.
Do a 4 month bulk cycle, and 2 months of cutting. Gain muscle first, increase metabolism, then use it to burn off the flab you had, and minor flab you gained while you bulked up.
Good Luck.
Unless you are JUST starting to workout, its hard to do both at the same time. Try riding a bike and masturbating at the same time, neither one works out too well heh? yep...
Do a 4 month bulk cycle, and 2 months of cutting. Gain muscle first, increase metabolism, then use it to burn off the flab you had, and minor flab you gained while you bulked up.
Good Luck.
or if you bulk properly, i.e minimal fat gains, you can do a 5/1.
Unless you are JUST starting to workout, its hard to do both at the same time. Try riding a bike and masturbating at the same time, neither one works out too well heh? yep...
Do a 4 month bulk cycle, and 2 months of cutting. Gain muscle first, increase metabolism, then use it to burn off the flab you had, and minor flab you gained while you bulked up.
Good Luck.
I'm really not seeing where this line of reasoning is coming from... it's not *hard* to do both at the same time, it's just not the quickest method putting on muscle. The body, in response to exercise and a slight caloric deficiency, is quite capable of both building muscle and reducing adipose content.
In any event, I certainly don't recommend bulking in an individual who is already over a healthy bf%.
I've read the best way to gain muscle and lose fat at the same time is through carb cycling- i.e. having two high carb days on which you train, two moderate carb days and three low carb days (or some mix of those). Anyone have any thoughts or any experience with it?
I made a thread about this, it's worked for me to just eat carbs when I will use them. Breakfast, pre workout, post workout and post post workout.
Unless you are JUST starting to workout, its hard to do both at the same time. Try riding a bike and masturbating at the same time, neither one works out too well heh? yep...
Do a 4 month bulk cycle, and 2 months of cutting. Gain muscle first, increase metabolism, then use it to burn off the flab you had, and minor flab you gained while you bulked up.
Good Luck.
So if you gain higher muscle % you have a higher metabolism???
Building muscle, burns fat.
Do circuit training and alternate between cardio and lifting weights, it will both help you build muscle and shed fat. But don't rely on the scale to tell you how you're doing, because you most likely won't see a significant fluctuation in weight, because the added muscle will pretty much cancel out the fat lost in weight.
Also, don't expect quick results. The most important thing is to stick with it, even after you've met your goals. Instead of thinking "Okay, I'm going to lose this much fat and gain this much muscle in the next 4-6 months," think "Okay, I'm going to eat healthier and exercise for the rest of my life."
The important thing is to stick with it, and not get discouraged by unreasonable goals.
Do circuit training and alternate between cardio and lifting weights, it will both help you build muscle and shed fat. But don't rely on the scale to tell you how you're doing, because you most likely won't see a significant fluctuation in weight, because the added muscle will pretty much cancel out the fat lost in weight.
Also, don't expect quick results. The most important thing is to stick with it, even after you've met your goals. Instead of thinking "Okay, I'm going to lose this much fat and gain this much muscle in the next 4-6 months," think "Okay, I'm going to eat healthier and exercise for the rest of my life."
The important thing is to stick with it, and not get discouraged by unreasonable goals.
So if you gain higher muscle % you have a higher metabolism???
Yes. Muscle tissue needs more energy (calories) than adipose tissue to sustain itself, meaning that if you have more muscle mass, your resting metabolism will increase.