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Thread: I know there are some fitness and weight-training types here...a question for you

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    God/dess Mr Hyde's Avatar
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    Default I know there are some fitness and weight-training types here...a question for you

    I'm trying to get more serious about my fitness. I'm 43 and want to get healthier. I'm not unhealthy now...over the past few years I've managed to exercise on average 6-8 times a month or so, sometimes less when I'm travelling. My weight fluctuates a little but I've managed to get from the brink of fat down to merely slightly overweight (6-5 and currently 235-240).

    I am trying to get that weight lower. I consider my fighting weight to be aroudn 220, although 210-215 would be better. I think I'd like my my BMI to be in the normal range, and that's at about 210...but I could live with 215-220. When I've been that weight in the past, I've looked my best.

    So I'm dieting (nothing special...calorie reduction, basically), exercising more (trying for daily), and I'm starting to lift weights.

    The weight lifting...I'd like to gain muscle to make my metabolism go up a little, and be more defined/toned. Not looking to max out my bench or anything like...just want to look better and maybe a little bigger.

    That said...it is possible to both lose fat and gain muscle at the same time? Or should I focus on losing weight, then start lifting?

    Thoughts?

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    Default Re: I know there are some fitness and weight-training types here...a question for you

    I'm a pretty serious body builder and this is my opinion.

    yes you can gain lean body mass and cut fat at the same time but its a slow process.
    If I was you I would go on what we call a "cut" lift heavy, do cardio and eat clean. eat below your caloric maintance and that can be found on the internet pretty easy. your probably
    looking at eating 2500 cals a day. eat 1.5 grams of protein per pound of weight. egg whites,fish chicken and lean red meat... for your fats eat almond butter and olive oil. for carbs eat steel cut oats, ezekial bread, yams and brown rice . eat small meals every 2-3 hours
    so you will be raising your metabolism. also drink lots of water and take a multi. dont get to caught up on the "supplement game" only real supp you need is a multi and maybe some whey protein for post work out. Only real supplents that get real results are anabolics.

    you can check out the nutrition forum at bodybuildingdotcom . lots of knowledgable people there .

    from the sounds of it your a newbie to the weight lifting game which means you will experience what we call newbie gains, so yes you should gain some lean body mass while cutting body fat.

    good luck

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    God/dess Mr Hyde's Avatar
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    Default Re: I know there are some fitness and weight-training types here...a question for you

    Thanks...I should add that the weight loss is more important than muscle gain at this point. Does that matter in your advice? I'm willing to wait for the muscles in order to lose weight. I don't even care that much about bigger muscles. I mean, I'd like that, but I'd be fine with just more definition and tone.

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    Default Re: I know there are some fitness and weight-training types here...a question for you

    Quote Originally Posted by Mr Hyde View Post
    Thanks...I should add that the weight loss is more important than muscle gain at this point. Does that matter in your advice? I'm willing to wait for the muscles in order to lose weight. I don't even care that much about bigger muscles. I mean, I'd like that, but I'd be fine with just more definition and tone.
    Does not matter. You will burn more calories lifting heavy weights It will also help with your physique . Diet is number 1 though.

    How old are you btw ? Have you had your testosterone levels checked ? when men hit their 30's their test levels drop drastically and that will cause muscle loss and fat gain..

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    God/dess Mr Hyde's Avatar
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    Default Re: I know there are some fitness and weight-training types here...a question for you

    43. I will say that when I exercise, I can drop weight pretty quickly. My metabolism has slowed since my 20s and 30s but that's just the way it is...but I can jack it up if I try a little.

    I've been lifting light with high reps. Like I said, I'm less interested in strength than I am in the other things. You're saying lift heavy with low reps?

    And I've really only been lifting for a few weeks, playing with different exercises, weights.

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    Default Re: I know there are some fitness and weight-training types here...a question for you

    Yes always lift heavy weights with low reps. I usually lift as heavy as weight as I can get only 8-10 reps max out of when I'm "bulking" or "cutting". I personally think low weights with high reps is a waist of time. do 3 to 4 sets with the 8-10 reps and you should be good to go.

    Here is a link to some good exercises

    http://www.bodybuilding.com/exercises/

    Here is a link to some good workouts

    http://www.bodybuilding.com/fun/workout.htm

    warning. can be very addicting, lol

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    Default Re: I know there are some fitness and weight-training types here...a question for you

    Oh yeah I have had my share of clueless people trying to tell me how to work out/diet etc. Most of the time they are over weight with a crappy physique and their trying to preach to me who is 6'3" 240 pounds and below 15% BF. Its like wtf ?

    My favorite is I was trying to help a nice lady in her 40's drop 10-15 pounds and gain a good physique. So I took the time to write her out a complete diet consisting of 6 meals a day and included all the macro break downs ( proteins, carbs, fats) Then wrote her out a complete work out plan. She then told me that she did not want to lift weights because she was afraid of getting big ,bulky and veiny? Tried telling her that a womens body does not produce near enough testosterone to even think about getting like that and most mens bodies today dont either. I even told her I run steroids to get this way but she would not hear a word of it. Then she went of saying the only protein she will have is greek yogurt and pea protein. I kinda gave up on her. A year later she was trying to do the same thing she has done prior to me meeting her and she had gotten no where but still would not listen.

    I know exactly what you mean yekaterina113

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    Default Re: I know there are some fitness and weight-training types here...a question for you

    Why not start running/jogging? I'm sure there are LOTS of groups in your area too. It is important to keep up your core and back strength with running. Toned arms help a lot as well.

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    Default Re: I know there are some fitness and weight-training types here...a question for you

    I highly recommend training with a personal trainer once a week. My husband is 36 and since getting his trainer who also helps him with diet he looks the best I have seen him ever. He was an elite athlete in his younger years and even did a sports degree but he still learns new stuff every session from his trainer. It is important to find a good one though. If they arent helping, then search for one who will be better suited to motivating you. And also as a fitness freak and also having a sports degree I definitely recommend focusing on both weight training and losing weight. You certainly can do both at the same time. Weight training changes the size of muscle cells and weight loss or fat burning is just metabolisation of fat cells. Both can happen simultaneously.

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    Default Re: I know there are some fitness and weight-training types here...a question for you

    Try hitting the bag, it's a great cardio but also excellent for strength and speed. Not to mention stress relief.

    And it burns the calories! Especially when you start upping punches per round, and going longer rounds, etc.

    Just wrap the hell out of your hands if you do, otherwise you can fuck them up. I've had a few problems with this and now I do it always.
    You must have chaos within you to give birth to a dancing star.
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    Veteran Member AngelKing's Avatar
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    Default Re: I know there are some fitness and weight-training types here...a question for you

    I would say choose your battle to maximize your efficiency. Decide whether it's more important for you to lose fat or gain muscle. Trying to do both is a slow process, as longshooter said. Unless if you've been anorexic, chances are you will have plenty of lean mass on you already to support the metabolism necessary to cut all the fat you need.

    If you want to lose fat, consult with a nutritionist to get your diet straight (well worth the $100-$300), then start either boxing or muy thai. You will literally see the fat melt off you by the week. You do not need to train to fight, there are plenty of gyms who cater to people who only have a casual interest in the sport, and they won't throw you to the wolves unless you're a total dick.

    Boxing/muy thai/kickboxing are among the most cardio intensive sports and workouts known to man, and you will be astonished at the results that training regularly in these sports will give you.

    Getting 'defined and toned' is basically a nonsense term created by the workout industry. Either you have a body fat percentage that allows your muscular structure to be clearly seen, or you don't. Beyond that, the amount of muscle mass you create is a separate issue. You can be high lean mass or low, but if you have fat on top of it all you will never look 'defined and toned'.

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    Default Re: I know there are some fitness and weight-training types here...a question for you

    I am beginning to think you're right...I need to lose weight, then start lifting...at least get to a weight that will make muscle gains easier to see. Like I said, I'm not fat by any means, but I'm no where near lean. I think more cardio and dieting will get my weight down better than lifting and cardio plus dieting will.

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    Default Re: I know there are some fitness and weight-training types here...a question for you

    It's pretty standard accepted practice to get lean before starting a bulking program.

    Heavy resistance training will help in a fat loss program, but if you have a certain number of hours per week you can spend working towards your physical composition change goals, you will get far more mileage towards your fat loss target per hour training in muy thai for example than you would heavy resistance training.

    Number one factor that will determine whether you succeed or not is initiative. Get up and get to work now. Sign up with a trainer or at a good gym, do not sit there and think about it or rationalize, just get up and do it.
    Number two factor is determination. Don't quit, you can achieve your goals, just keep working at it.

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    Default Re: I know there are some fitness and weight-training types here...a question for you

    My personal experience was it was easier to put on muscle when I was "overweight." I had an injury and couldn't work out for a year. Gained 15 lbs or so. Found out I was stronger after not working out. The old Mohammed Ali quote: Light is not Right or something of that nature.


    I slimmed down after getting sick. Found I could hike and run a little better but the upper body wasn't there.

    For me pull ups worked magic. They hit multiple muscle groups.

    Also jump rope like boxers do. In 5 minutes or less, you can be drenched.

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    Veteran Member AngelKing's Avatar
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    Default Re: I know there are some fitness and weight-training types here...a question for you

    Quote Originally Posted by yekaterina113 View Post
    That's another common mistake that people make... Wanting to lose weight before weight training because they are afraid of getting larger. I know how that feels, I've gone through that.
    If you do that, it'll take you longer to get to where you want and it will be more difficult.
    Muscle takes a long time to build...to even notice the smallest difference in size. You will see/feel a LITTLE swollen at first but that's just a pump. It's not the actual muscle growth. Meaning...if you take a week off, you'll go back to 'normal' because your muscle isn't pumped anymore.
    So if you start weights now, you'll lose fat more quickly and get better results. You'll burn more calories --> more fat loss/not much muscle gain (you have to remember that when you burn calories you're also burning muscle...so if you skip the weight training and just lose weight then you're losing muscle tissue and that will make you look skinny-fat when you lose weight and also make it harder/take longer to gain it back).

    Put it this way...fitness models on the cover of magazines (the ones that look skinny / incredibly fit)...a normal 'thin' female body would take about 2 years to gain enough muscle to have that kind of figure. So don't be afraid of getting thicker or bigger...think of it as burning more fat

    Weight training for the sake of weight training is great, and will not result in noticeable size gains without focused application, but will boost metabolic function for a period of time so is beneficial for fat loss, but is not the best bang for your buck when it comes to dropping fat quick. The OP was saying his primary concern is fat loss first, then mass gain second. So yes, weight training should be in the regimen, but intense burst cardio activities should be primary focus.

    And if he is weight training for the sake of hypertrophy then he will be needing to eat a caloric excess in order to maintain an anabolic state, which will lead to mass gains, but also to fat gain, which is not what he wants when he is already in an excess fat state.

    As for burning muscle during intense activity, that is usually the result of unfocused activity specific nutrition, deficiency in BCAAs and lack of muscle glycogen support during and post activity.

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