Fat loss, and muscle maintain experts?. bear with me

[admanirv]

Ok i know building muscle and losing fat isnt easy to do.

However since i dont want to lose lots of msucle, but lost fat what is the best way to help this (exercise and diet wise), say top5 tips.


My body hasnt really any fat other than my stomach. My biceps, legs and bottom dont have much fat on.

Im thinking whats the best way diet wise?, and excercises bearing in mind i want to minimise muscle lose if possible.

Biking? brisk walking to get into fat burning zone? And a lower carb but highier protein intake.

thanks

 

[Witchblade]

Read the stickies here and in the diet section.

Carb cycling.

3x a week fullbody workout from the stickies + 1 HIIT workout + 1 20-30min cardio workout.

Periodization.

 

[slip]

dont cut too much carbs out, may affect muscle loss - witchblades carb cycling suggestion is a good one. Workout plan sounds good too.

My top 5 tips (in this situation)
Train bodyparts more frequently, don't do 1 body part per day.
Don't go crazy low carbs every day
Intense cardio
Compound exercises
Recover - sleep + eat well!

 

[admanirv]

re

Thanks for thats guys.

Im reading alot of info now esp carb cycling, my head hurts!.

fully bodywork out - meaning train several body parts 3 times a week? train say my biceps twice a week instead of one - isnt that bad for recovery??

can you elaborate a bit more please.

Also compound excercises, youve lost me?

Lastly HIIT, is running for 15mins then straight after cycling for 15mins good? just once a week - best to do this on a low carb day or even no carb day?


thanks again.

 

[fatmuscles]

compound exercises = multi joint exercises, like bench press, squats, dead lifts, barbell rows, ect

 

[slip]

Im training full body 3 x week at the moment. Do you really think your biceps need a whole week to recover?

My full body, 1-2 sets per exercise, every 2nd day.
Leg press
Straight leg deadlift
Bench
WG Chinup (or a pullup as americans call it)
Military Press
1 Arm DB row
Skullcrushers
DB Bicep curls.

Just to check - you know that HIIT is High Intensity Interval Training right? Are you running at the same pace for 15mins or doing sprint/walk (or something similar)???

 

[CowPimp]

Lift like you're trying to gain muscle.
Keep your protein intake high.
Eat very frequently.
Ensure proper peri-workout nutrition.
Get plenty of sleep.

 

[admanirv]

Im training full body 3 x week at the moment. Do you really think your biceps need a whole week to recover?

My full body, 1-2 sets per exercise, every 2nd day.
Leg press
Straight leg deadlift
Bench
WG Chinup (or a pullup as americans call it)
Military Press
1 Arm DB row
Skullcrushers
DB Bicep curls.

Just to check - you know that HIIT is High Intensity Interval Training right? Are you running at the same pace for 15mins or doing sprint/walk (or something similar)???

Hi matee, yeah i know what HIIT is, well not until recently. Im running at a moderate pace for 15mins, then biking straight afterwards at a moderate pace for 15mins - i will do this on a low carb day. Think i will do a workout like you.

Have you got results with this work out? i have a 2 month period to try it out. I mean how long do you stay on this diet?. I take it i could swap between bulking and this carb cycling?

Wondering if you have any meals, that can be used in the carb cycling diet?

thanks again.

P.S you in U.K?

 

[admanirv]

re

P.S thanks for your replys so far fellas