02-24-16, 09:06 AM | ||
VF Supporter
Join Date: Nov 2001
Location: Maryland
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Science does know that you have to have a calorie deficit to lose fat. Whether it's low-carb, high-carb, paleo or the Twinkie Diet, they all "work" when you take in less than you burn. The tricky part is in finding a way of eating and moving that you can sustain for life.
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Move your body often, sometimes hard. Every bit counts. Drop Two Sizes, Fit Body Blueprint, STRONG Eat. Lift. Thrive. and Revamp grad DISCLOSURE: I have a professional relationship with a seller or producer of fitness videos or products. For details, please see my profile. |
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02-24-16, 09:06 AM | ||
Join Date: Dec 2006
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02-24-16, 09:41 AM | |
Join Date: Oct 2006
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When I need to lose fat, I also do not want to lose muscle, or at least, minimize it. So, lots of cardio is not my answer, esp. now at 61yrs of age.
Everyone is different, even in these areas...not so simplistic. For me the shorter, more intense workouts work best, either to build muscle or lose fat. |
02-24-16, 10:35 AM | |
Join Date: May 2004
Location: South Glos, UK
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Thank you for all the interesting replies.
I am a 6 ft mesomorph - am fortunate to gain muscle easily. However, in the last 4 years I have also gained 50lbs (menopause has played a big part here). I want to maintain my muscle, but lose those pounds - how do I train? Bearing in mind that I know it's a case of calories in vs calories out. |
02-24-16, 11:11 AM | ||
Join Date: May 2004
Location: Ohio
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As I'm now in maintainance weight wise, I'm doing Body Beast again to build up muscle. Edit: I'm 5'7" so not as tall as you. I didn't know my body type so I Googled it. I'm an ecto/mesomorph. Last edited by Kitten; 02-24-16 at 11:17 AM. Reason: Information |
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02-24-16, 11:16 AM | ||
Join Date: Nov 2001
Location: Alberta
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Consider what body builders do in the pre-competition phase - they change their routines to preserve as much muscle as possible while dropping fat (and water!) in order for that muscle to show. They're still lifting with a modified routine, adding in more cardio and restricting their intake. BUT THEY DON'T DO IT YEAR ROUND, which is another reason we can't be looking at those fitspo/figure athlete pictures and think it is attainable. The same can be said for athletes in weight dependent categories such as martial arts prior to competitions. They do something very similar (and by no means healthy). So in one sense it's simplistic - can it be done following the less calories/less lifting/more cardio rule? Probably. But will the outcome really be what you want, and can you do it for life? that's what makes it a lot less simple. ETA: science does have answers, but studies are usually done on a specific sample of the population for an 8-12 week period in regulated conditions (study subjects are usually asked to follow certain lifestyle conditions or something like that). Generalizing those results to a larger population in open conditions makes it tricky.
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02-24-16, 11:28 AM | ||
Join Date: Nov 2001
Location: Illinois
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Sue "I'm just one workout away from a good mood." ~ Valerie Waters |
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02-24-16, 12:24 PM | ||
Join Date: Dec 2006
Location: I love that dirty water...
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Anyway, back to the OP, do you like mid-weight circuit workouts? That has always been my favorite type of training. By mid-weight I mean (for me) working with 8-10lb. dumbbells. Maybe 5s for smaller muscle groups and 15 for larger ones like lats. I find it's enough weight to maintain (or even build a little) muscle, it gets my heart rate up and it's fun because the exercises change every few minutes. Unlike a lot of cardio workouts that involve a lot of repetition. It's also a kind of one-stop shopping form of exercise. You get your strength training and cardio in at once, so very time-efficient. As for eating, I'm with LoveVA on seeking nutrient-dense calories, vs. just a 'calories in/calories out' mentality. |
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02-24-16, 12:39 PM | |
Join Date: Jan 2007
Location: Alberta, Canada
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Some work out of McMaster University suggests that a restricted calorie/high protein intake combined with weight and Hiit training encourages fat loss while maintaining, or even gaining, muscle. Here's a link to a CBC story on the study (not the study itself):
McMaster Study re: Fat Loss and Muscle Gain The subjects of the study were young men, but the author says that they had similar results with women. He does state that the regime was grueling and likely not sustainable in the long run. eta: A lot of great work is coming out of McMaster University!
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Lori Lacey (trying to convince Brent to take a Pilates class): C'mon Brent, don't you want to unify your mind and body? Brent: Nah. I'm not gonna put all my eggs in one basket. Corner Gas Season1 Episode 3 "Pilates Twist" |
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build muscle and lose fat, fat loss, fitday.com, how to lose fat, last 10 pounds, last 5 pounds, lose fat, over 50, successful weight loss |
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