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Losing Weight without losing muscle (the little I have)


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#151 2jakefansinva

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Posted 05 May 2011 - 08:52 AM

Thanks for the tips.

#152 Captroop

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Posted 05 May 2011 - 10:02 AM

God I'm throwing so much shiz at the wall right now, I hope something sticks:

  • I am going to the weight room twice a week. Not seeing too much definition, but I'm getting stronger, which is all I really care about anyway. Since February I've gone from 3x10 reps of 140 on bench press to 3x10 reps of 190.
  • I am going to Krav Maga 2-3 times per week to get my aerobic exercise, continue honing reaction time, and build leg muscle (I don't use the leg machines in the weight room, hurt my knees too much)
  • I recently started whey protein. I really just use it after workouts (I'm not a "take it after every meal" kind of guy) to aid recovery time and build more muscle.
  • I've cut out diet soda. The fake sugar in it actually encourages fat to stay in your love handles.
  • I walk around my neighborhood 35 minutes every day, and run at least once per week.
  • I was counting calories, but am phasing that out, it just can't stick to it. I'm working on some alternatives.
  • I'm starting to snack during the day, so I keep my metabolism running, and I eat smaller meals for lunch and dinner.
  • I recently heard that if you run at least 4 miles 3 times per week you're metabolism basically goes into overdrive, so you can eat more. And that's what I need. I have a set amount of food that I like to eat in a day, which is why counting cals is so hard, so if I can crank up my metabolism, I won't be eating more, I'll eat the same amount, I'll just metabolize more of it.
Something has just got to get these last stubborn pounds off. It damn well better; it's almost Eastern European lifeguard lady-folk season and I am not in bathing suit shape.

#153 malik

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Posted 05 May 2011 - 01:21 PM

http://forum.bodybui...51&postcount=17

#154 malik

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Posted 05 May 2011 - 01:23 PM

God I'm throwing so much shiz at the wall right now, I hope something sticks:

  • I am going to the weight room twice a week. Not seeing too much definition, but I'm getting stronger, which is all I really care about anyway. Since February I've gone from 3x10 reps of 140 on bench press to 3x10 reps of 190.
  • I am going to Krav Maga 2-3 times per week to get my aerobic exercise, continue honing reaction time, and build leg muscle (I don't use the leg machines in the weight room, hurt my knees too much)
  • I recently started whey protein. I really just use it after workouts (I'm not a "take it after every meal" kind of guy) to aid recovery time and build more muscle.
  • I've cut out diet soda. The fake sugar in it actually encourages fat to stay in your love handles.
  • I walk around my neighborhood 35 minutes every day, and run at least once per week.
  • I was counting calories, but am phasing that out, it just can't stick to it. I'm working on some alternatives.
  • I'm starting to snack during the day, so I keep my metabolism running, and I eat smaller meals for lunch and dinner.
  • I recently heard that if you run at least 4 miles 3 times per week you're metabolism basically goes into overdrive, so you can eat more. And that's what I need. I have a set amount of food that I like to eat in a day, which is why counting cals is so hard, so if I can crank up my metabolism, I won't be eating more, I'll eat the same amount, I'll just metabolize more of it.
Something has just got to get these last stubborn pounds off. It damn well better; it's almost Eastern European lifeguard lady-folk season and I am not in bathing suit shape.


your weight training training excercise needs to change. Do this


www.stronglifts.com

sign up for the ebook and spreadsheet. you'll see a much faster improvement.

walking wont really do anything either u can stop that. Go to a gym and do elliptical trainer 3x a week for 30 minutes. You should see improvements much faster.

#155 Captroop

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Posted 05 May 2011 - 01:38 PM

Update: I just started the snacking thing I had been advised to do today, and I can really see how it works. I've eaten 4 times today, and I've only eaten 950 calories. by the time dinner rolls around, I'll only be hungry enough for a small meal. I'll be able to keep at 1,800 - 2,000 calories per day with this program.

your weight training training excercise needs to change. Do this

www.stronglifts.com

sign up for the ebook and spreadsheet. you'll see a much faster improvement.


Less worried about muscle gain than weight loss. Will look into it, though.

walking wont really do anything either u can stop that. Go to a gym and do elliptical trainer 3x a week for 30 minutes. You should see improvements much faster.


The walk is really just for leisure. It's my mom's exercise, I just go because we can talk and it's nice out. But hey, it's gotta count for something.

And I'm implementing the 4 mile runs 3 times per week program. For whatever reason, I find the elliptical workouts very unsatisfying, although the natural motion is much easier on my knees.

#156 The Saltman

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Posted 05 May 2011 - 01:44 PM

FYI its only been 2 weeks and I went from a cool 180 to 175.2.

:party:

#157 malik

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Posted 05 May 2011 - 02:10 PM

Update: I just started the snacking thing I had been advised to do today, and I can really see how it works. I've eaten 4 times today, and I've only eaten 950 calories. by the time dinner rolls around, I'll only be hungry enough for a small meal. I'll be able to keep at 1,800 - 2,000 calories per day with this program.



Less worried about muscle gain than weight loss. Will look into it, though.



The walk is really just for leisure. It's my mom's exercise, I just go because we can talk and it's nice out. But hey, it's gotta count for something.

And I'm implementing the 4 mile runs 3 times per week program. For whatever reason, I find the elliptical workouts very unsatisfying, although the natural motion is much easier on my knees.

elliptical is the best workout at the gym, half an hour will burn 500 calories.

#158 The Saltman

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Posted 05 May 2011 - 02:12 PM

500 cals in half an hour? how fast are you going at that elliptical? dayamn.

#159 malik

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Posted 05 May 2011 - 02:13 PM

500 cals in half an hour? how fast are you going at that elliptical? dayamn.

Results:
According to the information you provided, below is an estimate of the calories you burn. Generally, to maintain your weight, the amount of calories you take in should equal the amount you burn. The Daily Energy Expenditure calculator will help you figure out the minimum number of calories your body needs each day to work properly. To lose one U.S. pound (.454 kg), you must burn 3,500 more calories than you take in as food.
Activity Calories burned
Elliptical trainer 516
Total Calories Burned 516


put ur weight and 30 minutes in here

http://www.healthsta...m/calculate/cbc

#160 OnlyPantherFaninMaine

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Posted 05 May 2011 - 02:25 PM

Probably has all been covered, but I'll throw some things out there:

The best thing to lose weight and burn fat fast is HIIT. That is an acronym for High Intensity Interval Training. Sprint, jog, sprint, jog etc. Even twenty seconds of sprinting is a good start when it comes to starting your workout. It's easiest to do this training on any track, local high school or what not. Sprint the straight aways, even just one of them, and jog the other 300M.

Aside from that, your diet is on point. Protein intake is crucial, try to eat one gram of whey per lb. of your body weight so you don't lose mass. Drink lots of water and stay focussed.

It's amazing how you can see results even after just one month with some dedication and hard work.