need to loose fat
- Thread starter Ludwig
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to maintain as much strenght and lean mass as possible, keep hitting the weights hard and heavy. in other words, dont lighten up and go for higher reps.
keep your protein and fat intakes consistent to maintain muscle and testosterone levels. lower your calories from carbs. dont go "low carb", but place the majority around your workouts. eat plenty of veggies.
look into HIIT which can boost your metabolism to burn more calories.
keep your protein and fat intakes consistent to maintain muscle and testosterone levels. lower your calories from carbs. dont go "low carb", but place the majority around your workouts. eat plenty of veggies.
look into HIIT which can boost your metabolism to burn more calories.
No low fat to lose fat? That kind of flies in the face of accepted body building theory,does it not? Hunh. Now I'm curious.
My recommendations are pretty standard:
5-8 meals a deal, eaten regularly will help to keep your muscles supplied with energy while revving your metabolism
If you want to burn energy, but are worried about losing muscle by dieting, simply increase your aerobic exericse.
Decrease carbohydrate and fat intake in slight amounts to create a calorie deficit. If you are training consistently and taking good supplements and vitamins, the majority of the weight you lose should be fat.
I recommend a special diet, or fasting, check it out in the post "Why is it so hard to lose 10 lbs?" or something similar,by becky_e. This is for quick weight loss,mind you. Not for normal eating habits.
Get lots of sources of lean protein. This means protein shakes with low carbohydrate/fat (and i mean low, so low they taste like rotten milk, 3g or less of each per serving). Drink those regularly. Eat lots of protein,keep up what you're doing. Lean meats, if you eat me, are good. For carbohydrates eat the healthy kind (description in my other post,and im sure they're available all over the place)
As abear said, high intensity, low repetition work is good for muscular strength and stimulating hypertrophy.
Another strategy is to simply bulk up for a time, then bulk down (cut) to a more fit and toned appearance, then repeat the procedure. This is what most serious body builders do. (The ones who aren't pumped full of drugs, which means prettymuch none of the people you see in vogue)
Any other questions,feel free to ask. I hope that's a bit of help. I can recommend specific exercises and diets if you tell us a bit more about yourself.
My recommendations are pretty standard:
5-8 meals a deal, eaten regularly will help to keep your muscles supplied with energy while revving your metabolism
If you want to burn energy, but are worried about losing muscle by dieting, simply increase your aerobic exericse.
Decrease carbohydrate and fat intake in slight amounts to create a calorie deficit. If you are training consistently and taking good supplements and vitamins, the majority of the weight you lose should be fat.
I recommend a special diet, or fasting, check it out in the post "Why is it so hard to lose 10 lbs?" or something similar,by becky_e. This is for quick weight loss,mind you. Not for normal eating habits.
Get lots of sources of lean protein. This means protein shakes with low carbohydrate/fat (and i mean low, so low they taste like rotten milk, 3g or less of each per serving). Drink those regularly. Eat lots of protein,keep up what you're doing. Lean meats, if you eat me, are good. For carbohydrates eat the healthy kind (description in my other post,and im sure they're available all over the place)
As abear said, high intensity, low repetition work is good for muscular strength and stimulating hypertrophy.
Another strategy is to simply bulk up for a time, then bulk down (cut) to a more fit and toned appearance, then repeat the procedure. This is what most serious body builders do. (The ones who aren't pumped full of drugs, which means prettymuch none of the people you see in vogue)
Any other questions,feel free to ask. I hope that's a bit of help. I can recommend specific exercises and diets if you tell us a bit more about yourself.
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Hunh. That's interesting. I tend to go ultra-low-fat, but that's mostly because I don't care for the stuff...and my testosterone levels have always been insanely high. Heh heh. 
I think I need to do some research on the subject.
I think I need to do some research on the subject.I'm talking somewhere between 5 and 10% maximum, but I realize your recommendation is probably much healthier for your average person. That's a good range, but in my experience most North Americans are way out of range..probably closer to 50-60% calories from fat, which I can't imagine is healthy. Myself, I'm a bit of a fitness nut, and I practice muay thai in addition to serious bodybuilding (Yes, I know, my ajarn hates me because he says I would be a much better fighter if I stopped weight training,heh heh). Which probably means I don't get enough fat, but hey, I enjoy the results.