I was wondering if it'd be in my best interest to focus on either muscle of fat loss first, or if I could accomplish both at the same time? Would simply mixing in an HIIT routine into a muscle building program allow me to see results?
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04-09-2012, 11:36 AM #1
Fat loss before muscle gain? Or can both be accomplished at the same time?
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04-09-2012, 12:55 PM #2
- Join Date: Jan 2007
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You can do both at the same time to a degree, especially if a novice. You have to remain objective and monitor your strength gains / weight loss and be aware of when one or the other stops happening. I would do this first - then do a cut to get down to around 12%. Then a long slow bulk to wherever you want to get to - then a final cut.
No, throwing HIIT into the mix is not a nutrient parititioning magic bullet.
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04-09-2012, 03:47 PM #3
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04-09-2012, 08:07 PM #4
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04-10-2012, 12:28 AM #5
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04-10-2012, 02:07 AM #6
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whats the best style of cardio for fat loss? ive read a bit about HIIT, but other books say aerobic training is the best method for fat loss. confused! just wanna see what works for other people. plus i heard that you dont burn fat when lifting heavy weights........ something to do with exercising anaerobic, and burning muscle glycogen not fat when lifting heavy.
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04-10-2012, 02:16 AM #7
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You burn fat whenever you consume less calories than you expend.
Consider that the average male expends around 2500 calories a day just by being alive and moving around doing day-to-day tasks. It takes a calorie defecit of 3500 calories to lose 1 lb of fat.
Now consider that a cardio session might add only an extra 200-400 calories to the number burned....
Now consider that that number of calories can easily be taken out of your diet... or many more. Most people can safely take up to 1000 calories out of their diet per day = 2lbs lost a week.
The takehomes from this are:
- calories in vs. calories out
- cardio is optional and it's "fat burning" potential is usually overstated by people
- you must count calories!
Weight training is done to avoid muscle loss. If you don't do it, up to half of what you lose could be lean tissue. It's not done (primarily) for the calorie burn. To support resistance training you also need to consume enough protein - around 1 gram per lb of lean body mass as a minimum. So in my case, my LBM is around 170 lbs, I need to consume at least 170grams of protein per day - from all the food I eat and any shakes I add to my diet.
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04-10-2012, 02:24 AM #8
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04-10-2012, 02:26 AM #9
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04-10-2012, 05:07 AM #10
- Join Date: Jan 2007
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04-10-2012, 06:18 AM #11
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04-10-2012, 06:34 AM #12
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That is also overstated. You have to gain a helluva lot of muscle to make much of an impact. However, the act of gaining mass does have some influence on metabolic hormones. If you run mass gain (high calorie) followed by fat loss (low cal) cycles then you might experience higher overall metabolism than doing one long cut.
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04-11-2012, 03:52 PM #13
I don't just follow Suffolk around on this board to kiss his butt but he is dead on with this and most of the advice he gives out on the advanced fat loss board...try advanced searching for what he says on this board.
To reiterate his point, I've lost just shy of 50 pounds with NO cardio. But I am strong as an ox (relatively speaking compared to these huge dudes on this site lol) and have taken full advantage of "noob gains" and put on some muscle...or just exposed it who knows...anyway...not completely no cardio...I do 45 minutes probably once every 2 weeks or so for the sole purpose of heart health. Only doing that much (and lifting HAW..HeavyAssWeights 4 times a week or so) has my resting heart rate under 60 now, when who knows what it was before...probably pushing 100 bpm.
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04-11-2012, 05:10 PM #14
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its depends your novice status. You can definitely add muscle while losing fat, especially at the age of 21.
I gained muscle and lost fat when I first started. Its basically called recomposition. I concentrated on the rep range of 6-8 for 3 sets and 4 exercises per body part, but arms I did just 3 exercises. I would run for 30-40 minutes on the treadmill after lifting weights. Then I would start to do HIIT 2 times a week. Nutrition, I mainly ate foods with high protein and I honestly didnt start paying attention to calories until after 3 months because I didnt really know anything about nutrition.
I was a very fat kid growing up and by doing this routine, I actually lost 20 lbs and my arms went up 2" in 5 months. This was at the age of 18."I don't say goodbye until the pain says hello. That's how you know the set is done." -Greg Plitt
Disregard Everything, Acquire Aesthetics Crew
Drown, Crash and Blister: A Strength Based Routine for the Endurance Athlete ( http://forum.bodybuilding.com/showthread.php?t=158832383&p=1176283603&viewfull=1#post1176283603 )
PM me if you need a Carfax
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04-11-2012, 11:08 PM #15
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04-12-2012, 12:40 AM #16
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04-13-2012, 04:00 PM #17
What is your bodyfat right now ?
If you follow a moderate negative energy diet(10% lower than needed) with a high protein load(25%), moderate carbs(50%) and fat(25%), then depending on your bodyfat, you can maintain(! not build) muscle and lose fat at the same time. If you however, become leaner and leaner, this might be impossible to do albeit you'd still be minimizing your muscle loss in a negative energy balance diet with high proteins.~~^^Misc Twitter Crew^^~~
RonPaul2012
Wise words from Dr. Ron Paul: Maximalizing the individual Freedom leads to diminishing the Equality and to the neglect of Solidarity
Reminder: America is a terrorist nation.
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04-13-2012, 06:50 PM #18
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04-14-2012, 05:03 AM #19
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04-14-2012, 07:10 AM #20
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04-18-2012, 11:00 AM #21
Very interested in this thread. I am a newbie and trying to build mass and lose weight at the same time. I was very overweight (around 100lbs overweight) and have now lost 45lbs and have suddenly plateaued a bit on my weight going down. At the same time, I am seeing significant gains in how much weight I can move in the gym. Hanging out on the forums a bit more to see if other folks have had the same experience and to figure out if this is normal or not. I still have around 40lbs to lose I'd estimate, but my weight loss has slowed to a crawl. I have a good handle on my calorie counts, but not my macros. These kinds of threads are GREAT education for me!
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04-18-2012, 05:16 PM #22
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04-19-2012, 09:28 AM #23
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04-20-2012, 02:12 PM #24
Like everyone here is saying, it's all about nutrition. I think it's been regurgitated several times by several members of this site, but it's all about calories in vs calories out. Other than that, ANY excercise is a plus no matter what it is. I just finished my first round of P90X and saw some awesome muscle definition and fat loss. I'm doing a regular bout of Insanity supplemented by P90X's resistance days w/ additional Ab-Ripper X on resistance days. Cardio helps expend calories, it's not exactly a "fat burner". If you do what I did and concentrated on a moderate yet healthy diet and commit to the program, you WILL lose fat and you WILL build muscle (to a degree). Again, just regurgitating what people said some people don't even do Cardio and still maintain a good BMI.
Is this your first run of a Beachbody program? If so, I wouldn't recommend playing around with the order of the schedule. Just pick one schedule, and stick with it. Just doing p90x is more than enough for fat loss, the same could be said for Insanity. For building muscle you want to incorporate more resistance workouts w/ increased caloric intake, so I would recommend p90x.Last edited by enzeru; 04-20-2012 at 02:17 PM.
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04-21-2012, 03:30 AM #25
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