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fat loss without losing weight

post #1 of 31
9/29/07 at 1:56am
Thread Starter 
so i like my measurements just the way they are but can i get toned without losing or gaining any weight?
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post #2 of 31
9/29/07 at 2:56am
If you lift weights while doing cardio and adjust your diet accordingly it's possible to lose fat while gaining muscle but it's much easier to gain than cut for the most part.
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post #3 of 31
9/29/07 at 5:50am
Quote:
Originally Posted by lee lin View Post
so i like my measurements just the way they are but can i get toned without losing or gaining any weight?

That's a negative, Ghostrider, permission to buzz the tower DENIED. Well technically it's possible, all you'd have to do is replace the burn the fat with the exact same mass of muscle simultaneously... but there's no real point in doing that, it's too much to juggle. It sounds like what you should do is get on a caloric deficit while resistance training and CV training until you're as toned as you'd like. You'll lose a small amount of muscle inevitably but it's pretty close to what you want.
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post #4 of 31
10/1/07 at 6:02am
From my experience, this is essentially how your body naturally adjusts to regular weightlifting. Eventually, as you adjust your diet to a healthier one, along with regular exercise (weightlifting and cardio 2-3x a week), your body will slowly shed the fat while creating muscle mass.

This is exactly what happened to me once I began a consistent regimen. Though my weight never changed, my body was completely reshaped, as it replaced fat with muscle.

Eventually though, your body WILL plateau based on your diet, and you will either want to work on maintaining what you have, or building more muscle.
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post #5 of 31
10/1/07 at 7:29am
I would suggest the following: 1. Eat 6-8 small meals evenly spaced throughout the day. Keep your caloric intake about the same, just split it up into lots of small meals. Focus on lean protein, low glycemic complex carbs, fresh fruits and vegetables, and healthy fats (Omega 3-6-9, Flax, olive oil). Opinions vary, but I would suggest 1g of protein per pound of body weight. Try not to eat carbs in the evening. 2. Full-body resistance training 2-3x/week. These workouts should be fast-paced, with short rest periods, high repetitions, and light to medium resistance. Emphasize compound movements (squats, dumbbell bench press, military press), combination movements (burpees), supersets (for example, do pull-ups then do dips), core exercises, and barbell complexes (Google this). Eat a high-protein meal within one hour of finishing your workout. 3. Cardio workouts 3-5x/week. At least two of your cardio workouts should be H.I.I.T. (Google H.I.I.T. or Tabata intervals). This will help burn fat and increase your metabolism while preserving lean muscle mass. The remaining workouts should be moderate paced, 30-60 minute steady aerobic workouts.
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post #6 of 31
10/1/07 at 9:54am
Quote:
Originally Posted by Angry Inch View Post
I would suggest the following:

1. Eat 6-8 small meals evenly spaced throughout the day. Keep your caloric intake about the same, just split it up into lots of small meals. Focus on lean protein, low glycemic complex carbs, fresh fruits and vegetables, and healthy fats (Omega 3-6-9, Flax, olive oil). Opinions vary, but I would suggest 1g of protein per pound of body weight. Try not to eat carbs in the evening.

2. Full-body resistance training 2-3x/week. These workouts should be fast-paced, with short rest periods, high repetitions, and light to medium resistance. Emphasize compound movements (squats, dumbbell bench press, military press), combination movements (burpees), supersets (for example, do pull-ups then do dips), core exercises, and barbell complexes (Google this). Eat a high-protein meal within one hour of finishing your workout.

3. Cardio workouts 3-5x/week. At least two of your cardio workouts should be H.I.I.T. (Google H.I.I.T. or Tabata intervals). This will help burn fat and increase your metabolism while preserving lean muscle mass. The remaining workouts should be moderate paced, 30-60 minute steady aerobic workouts.

Haha you've pretty much just described crossfit...just combine 2 and 3 and go with a 3 on 1 off schedule and you're there However, any straight cardio days (5/10k) are race intensity effort.
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post #7 of 31
10/1/07 at 1:12pm
Similar to Crossfit, yeah, but for what this guy wants I wouldn't recommend the OL's or DL's. Also, since he sounds like a beginner, shouldn't try the high-skill Crossfit favorites like muscle-ups or overhead squats.
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post #8 of 31
10/4/07 at 12:04pm
DO NOT DO ALOT OF CARDIO!!!!!!!
At maximum you should either walk on a steep incline on a treadmill or do the stairmaster thing 3 days a week. Running is the worst thing you can do while lifting, because this will cut down on your muscle mass. You need to do very low intensity cardio-no matter how ridiculous it looks at the gym.
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post #9 of 31
10/4/07 at 1:04pm
Quote:
Originally Posted by flyjordan View Post
DO NOT DO ALOT OF CARDIO!!!!!!!
At maximum you should either walk on a steep incline on a treadmill or do the stairmaster thing 3 days a week. Running is the worst thing you can do while lifting, because this will cut down on your muscle mass. You need to do very low intensity cardio-no matter how ridiculous it looks at the gym.

Lol? Please show me the evidence where having an increased heart rate has caused a decrease in muscle mass. In fact, I would say that low intensity is quite contradictory to the thoughts of building a stronger heart which is the goal of a 'cardio' workout. All of my workouts lately have been high intensity and I've gotten a better cardio work from them than what you're suggesting. Following traditional gym workouts during the spring my resting heart rate was around 65bmp. After switching to high intensity stuff it's around 55bpm. Also, during the time period my body composition changed in the manner that the OP was looking for.

Quote:
3. Cardio workouts 3-5x/week. At least two of your cardio workouts should be H.I.I.T. (Google H.I.I.T. or Tabata intervals). This will help burn fat and increase your metabolism while preserving lean muscle mass. The remaining workouts should be moderate paced, 30-60 minute steady aerobic workouts.

Edit: This is the blind leading the blind. Running in an of itself is not bad for you. Doing sprints will maintain if not increase muscle mass and strength. Doing ONLY long runs will decrease your strength and muscle mass. Compare oly level sprinters vs. marathoners.

flyjordan: Maybe you should look up HIIT.
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post #10 of 31
10/4/07 at 1:08pm
Hit quote instead of edit

/dumb
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post #11 of 31
10/4/07 at 1:42pm
yes, the goal of carsio work is to build a strong heart. However, the goal if the person who started this thread is to cut fat and not muscle, while maintaining his weight.
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post #12 of 31
10/4/07 at 1:47pm
And low intensity walking is going to do far less for burning fat than high intensity will. A strong heart is a nice bonus from it I would say.
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post #13 of 31
10/4/07 at 2:16pm
Quote:
Originally Posted by flyjordan View Post
DO NOT DO ALOT OF CARDIO!!!!!!!
At maximum you should either walk on a steep incline on a treadmill or do the stairmaster thing 3 days a week. Running is the worst thing you can do while lifting, because this will cut down on your muscle mass. You need to do very low intensity cardio-no matter how ridiculous it looks at the gym.

LOL where did you read that, men's health? I think I've met you at the gym before!
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post #14 of 31
10/4/07 at 2:44pm
I'm just relaying what my trainer told me. I weigh 200, with 4 % body fat.........it has helped me. But obviously different strokes for different folks.
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post #15 of 31
10/4/07 at 3:44pm
You didn't hear it from me but find another trainer. Cardio cuts down on your muscle mass... Ugh.
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