Thread: I hear lifting weights burns fat.....

during exercise your body will target intramuscular fat stores along with muscle glycogen to provide energy. some substrate from muscle tissue will also be oxidized.

to lose the fat stored under you skin (subcutaneous fat) you must clean up the diet and increase your RMR...

Originally Posted by LAM

during exercise your body will target intramuscular fat stores along with muscle glycogen to provide energy. some substrate from muscle tissue will also be oxidized.

to lose the fat stored under you skin (subcutaneous fat) you must clean up the diet and increase your RMR...

Last line was the best, all the excercising in the world will only allow you to burn so much fat. You need to really watch your diet and be in a cal deficient state to lose fat. And no you cannot spot reduce fat, it is taken from all over the body.

ok i take in about 1500 calories now within 5 meals. I do 30 minutes of HIIT in the morning and lift weights for 1 hour int he evening. And btw what is RMR and how do you increse it ?

And also have a question... Doing cardio before lifting weights VS doing cardio after lifting weights...whats best?

Do cardio first thing in the morning or directly after weights, thats when glysogens(sp?) are lowest. WOW 30 minutes of HIIT?!? Thats crazy, I have never done more then 15 minutes. I think 30 is way to much for you to be doing, it will do more harm then good I feel.

Also what is your weight?

im 6ft 1 220 lbs.. I have been lifting weights for like 4 years for football and have always been fat and was over 300 lbs...over the last year i have been joggin for hours a day and cutting calories ... i still have fat on my lower stomach..im really tryin to lose that soo...

Now im doing light weight high reps and doing HIIT in the morning as soon as i get up and i guess ill jog after i lieft weights today?

Originally Posted by joey2005

im 6ft 1 220 lbs.. I have been lifting weights for like 4 years for football and have always been fat and was over 300 lbs...over the last year i have been joggin for hours a day and cutting calories ... i still have fat on my lower stomach..im really tryin to lose that soo...

Now im doing light weight high reps and doing HIIT in the morning as soon as i get up and i guess ill jog after i lieft weights today?

And you only eat 1500 cals a day That's way too low. Your body is probably starving. You should be eating at the bare minimium 2200 cals a day. You are asking for metabolic shutdown at that low of cals.

Meal 1 : 1/2 cup oatmeal. One scoop protein shake

meal 2 : 3 oz chicken breast. 15 almonds

meal 3 : 1/2 cup baked beans. # egg whites. 3 oz fish

(lift weights after this meal)

meal 4: protein shake one scoop

should i add an extra meal at night with meats?

Originally Posted by Jodi

And you only eat 1500 cals a day That's way too low. Your body is probably starving. You should be eating at the bare minimium 2200 cals a day. You are asking for metabolic shutdown at that low of cals.

Well he just came back from a starvation diet, I think he was eating like 400 calories a day, so probably jumping to 1500 calories is a big enough shock to his body, shouldn't he eat that for a little bit and every week or 2 add a little bit more, so his body can adjust properly?

and this is gonna sound weird but.. if you were to sit down all day..how many calories would you burn? because

I get up in the morning do 30 minutes cardio

Then im at school for 7 hours.. when i get home i sit on the computer for about 2 hours..t

Then i hit the gym for 1 hour ..

then come home and go to sleep.

So i know doing that ... i cant be possibly burning more than 2200 calories a day.

Did I miss that somewhere in this thread because I don't see that?

Originally Posted by joey2005

and this is gonna sound weird but.. if you were to sit down all day..how many calories would you burn? because

I get up in the morning do 30 minutes cardio

Then im at school for 7 hours.. when i get home i sit on the computer for about 2 hours..t

Then i hit the gym for 1 hour ..

then come home and go to sleep.

So i know doing that ... i cant be possibly burning more than 2200 calories a day.

If someone just sits in there bed all day just laying there they burn somewhere between 1300-1500 calories by their body fuctioning eg. Breathing, heart pumping etc., this is called RMR, Rest Metaboilc Rate (some people can burn more if they have a fast RMR, or if they have a reasonable amout of muscle cause muscle speeds up your RMR ALOT)
You then burn anywhere between 500 - 700 calories through daily activities (if I'm not mistaken) eg. walking up the stairs, reaching for the remote, cleaning the house etc. and Then through all your exercise (not to mention exercise increases your RMR for a couple of hours afterwards) god only know how much calories you burn, but trust me it's alot more than 2200.

Originally Posted by Jodi

Did I miss that somewhere in this thread because I don't see that?

Nope it was in his first thread a couple day ago
hey maybe you can give me advice

Originally Posted by Jodi

Did I miss that somewhere in this thread because I don't see that?

I was thinking the same thing lol...maybe they had discussed this in a prvious post or something.......fill us in plz! Can't help if we don't know the entire situation.

lol ya thought about that after I posted, I think the link I gave is the right one..or I'll have to go searching again lol

lol sorry about that...forgot to mention it .. but thanks for the info guys..really helping me out.

So If im doing my cardio in the mornin and lifting weights at night..adding those burned calories ..should be more than 2200..thats great news .

yep now your entire life dosen't have to revolve around exercise lol

Originally Posted by Tom_B

yep now your entire life dosen't have to revolve around exercise lol

Aint nothin wrong with that lol...I'm sure theres more then you would care to ponder that their lives revolve around nutrition and excercises. I'm one of em.

if you need to be in a caloric deficit to lose fat does that mena you cannot gain mass and lose fat simultaneously?? this fact has always confused me? or is that the purpose of bulking and THEN cutting?

Originally Posted by 5'9'

if you need to be in a caloric deficit to lose fat does that mena you cannot gain mass and lose fat simultaneously?? this fact has always confused me? or is that the purpose of bulking and THEN cutting?

Unless you are new to the sport of lifting weights it is not to say impossible but very very difficult to lose fat and gain LBM. This is why there are series such as bulking and cutting because you gains mass (bulking) then you shed the fat (cut) down while attempting to retain as much LBM as possible.

Originally Posted by DeadBolt

Aint nothin wrong with that lol...I'm sure theres more then you would care to ponder that their lives revolve around nutrition and excercises. I'm one of em.

lol ya theres a certain degree, but he was jogging 3x a day, lifting weights for an hour and swimming for an hour, I know I overdue it..but thats just crazy

Summary:

- Get your diet up to 2400-2600 calories per day. Do it gradually to let your body adjust. Reduce calories by 100-200 if you don't see fat loss occur within a couple of weeks; a max of 2 pounds per week in fat loss should be your goal. Try to get in at least 5 meals in a day.

- Go jogging directly after lifting or first thing in the morning to maximize oxidation of fat. Glutamine and BCAA supplements will help you retain LBM under these circumstances.

- Spot reduction is not possible to my knowledge, although I have heard of some creams that may work for some people. You lose fat however genetics determines.

- Fat around the abdomen is very common, not weird. Most men lose the last of their fat and store the most of it in that spare tire around the waist.

Good luck.

ok take my situation, i want to gain mass, but i dont want to go through the cycle of bulking and cutting as surely that would mean you dont look your best all the time (as you carrying xtra fat from bulking).

Would a solution be to carry on eating as though im bulking and up the cardio? any help appreciated

Originally Posted by CowPimp

Summary:

- Get your diet up to 2400-2600 calories per day. Do it gradually to let your body adjust. Reduce calories by 100-200 if you don't see fat loss occur within a couple of weeks; a max of 2 pounds per week in fat loss should be your goal. Try to get in at least 5 meals in a day.

- Go jogging directly after lifting or first thing in the morning to maximize oxidation of fat. Glutamine and BCAA supplements will help you retain LBM under these circumstances.

- Spot reduction is not possible to my knowledge, although I have heard of some creams that may work for some people. You lose fat however genetics determines. You could try absolved or lipoderm ultra, worked some for me I really like the stuff.

- Fat around the abdomen is very common, not weird. Most men lose the last of their fat and store the most of it in that spare tire around the waist.

Good luck.

Originally Posted by 5'9'

ok take my situation, i want to gain mass, but i dont want to go through the cycle of bulking and cutting as surely that would mean you dont look your best all the time (as you carrying xtra fat from bulking).

Would a solution be to carry on eating as though im bulking and up the cardio? any help appreciated

I would try an isocaloric diet. 33% protein/33% carbs/33% fats. start at 10% over maintenance calories and increase by 10% each week until weight gain occurs. you stay at that caloric level until weight gain stops. then increase by 10% again each week until weight gain occurs. and continue the cycle until you reach your goal weight..