Excercise Experts: Burning Fat and Adding Muscle

[Legend]

Originally posted by: dmw16
I try to stick w/ healthier cuts of meat or white meat chicken. I dont really see any other good way to get enough protein. Or if I should be doing something else then let me kn0w - thats what Im asking

Certain saturated fats (animal mostly) contribute most to high LDL. Dietary cholesterol much less so. So lean beef is fine despite it's high dietary cholesterol.

With eggs, look for wild range, or better yet diet enhanced wild range. They have more nutrients like omega3 fats, and are good for your heart.

Whey and skim cottage cheese are good protein sources. With the yogurt, make sure it has active bacteria cultures. If you've use antibiotics in the past, your digestive tract may have an inbalance of bacteria.

Try drinking green tea. Not only will it help increase exercise endurance and help cholesterol levels, but it also helps to burn visceral fat in the ab region.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=146




As for losing fat and gaining muscle at the same time, that's hard. It's much easier to gain muscle and then cut fat. I worked out for a year constantly worrying about body fat and I always had a great body fat %, but I was SLOWLY gaining muscle.

 

[Davegod75]

there is surprising a lot of good advice here. Stick to the general idea of what is being said here and you should be fine.

 

[frankgomez75]

Originally posted by: mayonnaise
Are you on the right track? Kind of.. hard to tell really. First of all, your diet sucks.

Try 4 egg WHITES for breakfast, or better yet, OATMEAL - the plain stuff (maybe add some protein powder to it). If you want to burn weight get rid of the bananas and the pork. Here's a little help on your diet:

meal 1 (breakfast)
1 cup oatmeal with 2-4 egg whites with your multivitamins

meal 2
tuna (in water) with whole grain bread

meal 3
salad with some turkey (chicken is better) from the deli

meal 4
chicken breast with brown rice

meal 5 (before bed)
tablespoon of natural penut butter

You could add a 6th meal if you want - but I would personally make that my (within 30 mins) after work out protein shake and a couple of your meals from the above as pre work out and post work out. Some simple rules to follow: EAT THOSE VEGGIES, throw away the yolk, throw away the chicken skin (really stick to the breast), cut out saturated fats (deep fried junk as well), say goodbye to all fast food, try to eat less super duper proccessed crap.

As for your work out, well this is the second part... you didnt list anything at all in relation to it except your amount of times spent at the gym weekly. That tells me absolutely nothing. You're gonna do cardio, what kind how often? Do you have a split planned out with all the excercises already in mind? If you're a true newby at this, you will see great results the first month or two, so you may gain mass and burn some fat - but you've really got to decide what it is you want more, mass or lose fat? I dont suggest doing both at the same time as it's sort of counter productive. You should decide (based on your body build) if you need more muscle right now or less fat - then go on either a cut (lower calorie intake and do more cardio as well as work with lesser weights) or on a bulk (increase calorie intake to help with muscle grown that is coming from the heavier weights and less cardio).

Question, can you add mayo to that tuna? Its fat free, 10 Calories, 0 from Fat and 2 grams of carbs. I add that to solid white albacore tuna in water and some wheat bread.
Everyone says mayo is fattening and bad... but I love it on my sammiches!

I ask because I'm trying to lose weight too.. so I am currently cutting my calorie intake and doing cardio workouts for about 30-45 mins..

I plan on weight lifting after I've lost the 25lbs in 3 - 4 months from now.

 

[Babbles]

I would not wait to all to lift weights, and in fact I think it is very bad advice to give to say ignore weights - even if the immediate goal is to lose weight. Muscle is much more metabolically active than fat, so just gaining muscle in itself will assist in losing weight. Additionally lifting weights can be performed as a cardiac exercise; short sets with a short rest between them.
I would recommend doing 2 or 3 days of weights with 3 days of cardio spread between them. Of course you need to determine exactly what you want to do on those exercise days.

I would check out the following sites for information:
www.bodybuilding.com
www.johnstonefitness.com

That John Stone guy used to, on occasion, post here on ATOT and that guy has had simply phenomenal success at turning his life around. He has proved that you can indeed lose fat and gain muscle at the same time, albeit it requires much discipline.

Mayo really is not as unhealthy as many people seem to imply it is, it's really just vinegar and soy oil, but I would still skip it altogether. A good thing to use in place of mayo is mustard.

 

[mayonnaise]

Sure, you can add mayo for the taste if you like - and it seems you've got the right stuff so go ahead, just stay away from the fatty stuff

One major point in fat burning is to figure out where your metabolism is working at an optimal level (you're not starving your self or over eating) and maintain that level with your workout and eating habbits. I would recommend starting on weights now, do that cardio 2 or 3 times a week and hit the weight room the other 2 or 3 times. You might think that you're not making progress based on the scales - but in reality you're building muscle and replacing the fat lost. Weights are never too late to start in my opinion (try to wait until late teens for getting into the heavy stuff, otherwise you could mess up your growth rate/bones leaving you with problems later on in life).