This cannot be done at the same time. You will first either have to gain muscle and then lose fat or lose fat and then bulk up. When you are on a bulking faze you have to eat a lot of food which will make you add a few lbs of fat too. Afterwards you go into a "cutting" faze where you shred off all the fat and maintain the muscle…this can be done and many do it. I myself just lost 50lbs in 2 months and kept all of my strength. References :
You need to be in a calorie deficit to lose fat. So if you haven’t used one of the online tools for tracking your caloric intake and estimating your daily energy expenditure you should check into that. Look for something that estimates your resting metabolic rate (RMR or BMR) factors in your exercise and lifestyle.
One of the core concepts that you will get from any registered dietitian (RD) is that you can’t lose fat and build muscle at the same time. If you are in a calorie deficit to lose fat your body can’t build muscle.
So focus on the fat loss first, but keep up your weight training so that you lose fat and not lean muscle mass. You might want to get a body fat test to make sure you have fat to lose. Once you are happy with your body fat percentage you can slowly ramp up your calories and focus on strength training for muscle mass. References :
Everybody says it and it’s true, lower your caloric intake, increase your caloric burn.
One pound of fat is 3500 calories so if you decrease your caloric intake by 250 and increase your caloric burn by 250 each day for 7 days, theoretically you will lose a pound a week.
Eat healthy foods like eggs, turkey, fat free ham, l/f cottage cheese, l/f yogurt, veggies like yellow & red peppers, asparagus, tomatoes plus you should add healthy fats like avacado, almonds or walnuts etc. Eat whole grain breads and pastas plus brown rice and whole wheat couscous and so on.
Watch your portions, eat 5 to 6 meals a day and hydrate, hydrate, hydrate!
Ok well here is what I’m doing.Lots of protein and fresh veggies and fruit.You have to burn more calories than you take in.I walk 4 miles a day and lift weights every other day.But it might be different for men.I have lost 30 lbs. since January.And I am maintaing right now.Good luck. References :
Get a good and well-balance diet. Exercise regularly…n try to exercise with an empty stomach. There r different ways to lose those fat in a specific body part. get someone professional to help u References :
That dual goal can be done but only by those new to exercising and training or those that have long periods of absence from working out.
Focus on core strength and compound movement exercise. This means when you go to the gym to lift, you do the basics. Forget the arm curls, the triceps pushdowns and cable crossovers for your pecs. You do bench press, squats, cleans, deadlifts and pullups. These are the exericises that let you move weight. Moving weight increases muscles mass. I see guys at the gym, mostly younger, that will do 20 sets of biceps curls week in and week out and there arms look like slightly bumpy pieces of spaghetti. Every now and then one of them will get frustated and be open for advice. When I tell them the first thing they are going to do to build arms is to stop doing all arm exercises they look at me like I am crazy. Low and behold, three months later after increasing all of their basic lifts they put inches on arms, back, chest and thighs.
On to the nutrition. I believe in two supplements. One is high quality protein powders that consist of whey protein, egg albumin and milk caseins. The other is creatine. Add these into a reasonable healthy eating plan that includes 5-6 meals per day of nutrient dense foods. You have to watch your calories a bit. You are very light for a 6′ guy so you can probably safely consume 16 times your bodyweight in calories per day. That might even be a little low if you have a high metabolism. The diet gurus may balk, but include eggs, milk and red meat into your program. These foods make you grow muscle. Carbs should come from fruits, veggies (low sodium V8 juice is good), and whole grains. If the label says processed, hydrogenated or enriched, do not eat it. Its junk food. Natural peanut butter, salmon and olive oil are good sources of fats.
8 lbs on a 6 ft guy is not even noticeable. Build some more muscle first to increase your metabolism further. If you have some vacation or event that is coming up, begin cutting your calories by 500 per day and add aerobic exercise (bike, stepper, etc) about 6 weeks out to drop the extra fat . You’ll be bigger, fill out your clothes better and look cut when you pull off the shirt. References :
the best way is to have a diet and exercise daily but you must do diffrent exercises and if you want muscles you should be patient.
References :
Can you say . . . .
EXERCISE?!?!
References :
start building muscle by lifting weights.
References :
This cannot be done at the same time. You will first either have to gain muscle and then lose fat or lose fat and then bulk up. When you are on a bulking faze you have to eat a lot of food which will make you add a few lbs of fat too. Afterwards you go into a "cutting" faze where you shred off all the fat and maintain the muscle…this can be done and many do it. I myself just lost 50lbs in 2 months and kept all of my strength.
References :
You need to be in a calorie deficit to lose fat. So if you haven’t used one of the online tools for tracking your caloric intake and estimating your daily energy expenditure you should check into that. Look for something that estimates your resting metabolic rate (RMR or BMR) factors in your exercise and lifestyle.
One of the core concepts that you will get from any registered dietitian (RD) is that you can’t lose fat and build muscle at the same time. If you are in a calorie deficit to lose fat your body can’t build muscle.
So focus on the fat loss first, but keep up your weight training so that you lose fat and not lean muscle mass. You might want to get a body fat test to make sure you have fat to lose. Once you are happy with your body fat percentage you can slowly ramp up your calories and focus on strength training for muscle mass.
References :
Everybody says it and it’s true, lower your caloric intake, increase your caloric burn.
One pound of fat is 3500 calories so if you decrease your caloric intake by 250 and increase your caloric burn by 250 each day for 7 days, theoretically you will lose a pound a week.
Eat healthy foods like eggs, turkey, fat free ham, l/f cottage cheese, l/f yogurt, veggies like yellow & red peppers, asparagus, tomatoes plus you should add healthy fats like avacado, almonds or walnuts etc. Eat whole grain breads and pastas plus brown rice and whole wheat couscous and so on.
Watch your portions, eat 5 to 6 meals a day and hydrate, hydrate, hydrate!
http://www.bodybuilder.com
Excellent source for exercise routines, advice on eating healthier foods etc.
Good luck!
References :
Ok well here is what I’m doing.Lots of protein and fresh veggies and fruit.You have to burn more calories than you take in.I walk 4 miles a day and lift weights every other day.But it might be different for men.I have lost 30 lbs. since January.And I am maintaing right now.Good luck.
References :
Get a good and well-balance diet. Exercise regularly…n try to exercise with an empty stomach. There r different ways to lose those fat in a specific body part. get someone professional to help u
References :
That dual goal can be done but only by those new to exercising and training or those that have long periods of absence from working out.
Focus on core strength and compound movement exercise. This means when you go to the gym to lift, you do the basics. Forget the arm curls, the triceps pushdowns and cable crossovers for your pecs. You do bench press, squats, cleans, deadlifts and pullups. These are the exericises that let you move weight. Moving weight increases muscles mass. I see guys at the gym, mostly younger, that will do 20 sets of biceps curls week in and week out and there arms look like slightly bumpy pieces of spaghetti. Every now and then one of them will get frustated and be open for advice. When I tell them the first thing they are going to do to build arms is to stop doing all arm exercises they look at me like I am crazy. Low and behold, three months later after increasing all of their basic lifts they put inches on arms, back, chest and thighs.
On to the nutrition. I believe in two supplements. One is high quality protein powders that consist of whey protein, egg albumin and milk caseins. The other is creatine. Add these into a reasonable healthy eating plan that includes 5-6 meals per day of nutrient dense foods. You have to watch your calories a bit. You are very light for a 6′ guy so you can probably safely consume 16 times your bodyweight in calories per day. That might even be a little low if you have a high metabolism. The diet gurus may balk, but include eggs, milk and red meat into your program. These foods make you grow muscle. Carbs should come from fruits, veggies (low sodium V8 juice is good), and whole grains. If the label says processed, hydrogenated or enriched, do not eat it. Its junk food. Natural peanut butter, salmon and olive oil are good sources of fats.
8 lbs on a 6 ft guy is not even noticeable. Build some more muscle first to increase your metabolism further. If you have some vacation or event that is coming up, begin cutting your calories by 500 per day and add aerobic exercise (bike, stepper, etc) about 6 weeks out to drop the extra fat . You’ll be bigger, fill out your clothes better and look cut when you pull off the shirt.
References :