Losing weight and building muscle???

S

sunflower

0
I know it's very hard to accomplish, but what is the right way to do it...
Of course, excercise part is clear, i need to do it hard (of course, not by overtraining) :)
I intend to to cardio and lots of weight training... Doing 3 sets x 8-12 reps with max. weights is a way to go, right?
The thing that confuses me is dieting. My current weight is low for my height but i got some fat... So, what should I do? Eat more calories than maintainance, or cut them by 400 daily or so, but increase my protein intake to gain muscle...
Please help me out!
 
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Well, you need to decide if you want to lose fat or gain muscle first.
To lose fat you need to eat below maintenance level. To gain muscle, eat above it. So, clearly you can't do both at the same time.
 
My advice is to eat to gain muscle. If you are already a smaller frame and don't want to lose any numbers on the scale... but want to lose fat... then eat at least your daily caloric intake to maintain your weight. Or eat 250 calories per day more than your daily maintenance.

Then hit the weights big time and go heavy with them. Of course stay very safe and ALWAYS use perfect form. It sounds like your goal should be to increase lean muscle. Doing so will automatically reduce your body fat.

Measure your progress by how you feel and how your clothes fit and NOT by the number on the scale. It will go up if you're adding muscle. My build is a smaller frame as well. To get rid of extra body fat... the only thing that works is adding more muscle.

Here is a you can use to determine your daily caloric maintenance level.
 
Thank you all for your answers...
So, i should be bulking...

Is increasing my calorie intake over maintainance level enough or should i focus more on protein intake...?
I figured out that for building muscle, it's good to do 2-3 sets of one excercise up to 10 times, not more.. then just rest the worked muscle group for 2 days before working it again? Is that right?
 
When I want to get serious about adding lean muscle... I do a 5 set pyramid routine. One day is upper body, next day is cardio, following day is lower body/abs, then cardio, etc. I take one rest day per week.

Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps
Set 4: 10 reps
Set 5: 12 reps

That's my typical routine for adding lean muscle. Always focus on form and as the reps get lower the weight gets higher.
 
make sure your diet consists of clean foods, and add a protein shake too. id say focus on your calories but make sure your getting adequete protein to replenish/repair muscles. dont neglect carbs or fat though, just make sure that its healthy!
 
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