Okay so many of you know I have been in overdrive for this vacation when it comes to getting in shape. I finally broke down and hired a trainer this week because I have decided this is for life and not just for a trip to the beach!! Well good news is that I have reduced my body fat by 5% since January but the bad news is that I have burned up too much muscle from overdoing the cardio as well as not taking in enough calories!! Take about disgusted knowing how hard I have worked to only find out I am spinning my wheels!! So again I look to all of you fitness buffs on here to give me some good advice as to how I can drop body fat without buring up anymore muscle. I am sure my trainier will be helping me with this but I always like to get different opinions! Help!
If he hasn't already, work with your trainer to find your BMR.. That is your basic metabolic rate... The amount of calories you need to consume in order to live without starving yourself.. Then stick to that. And LOTS of protein. I eat 1g of protein for every pound I weigh.. While I may not be SHEDDING the weight, i'm toning big time. I'm down 25 lbs this year.. I just saw some TTR pics of me from September, and HOLY CRAP what a difference... I can't wait to be down another 20. And cardio doesn't do that much if you aren't doing other things. This year I'm finally starting to understand what REALLY works... Basically, you need to tear your muscle fibers... which is done by using weights/machines... Then, those muscles will burn the fat to rebuild/recover the muscles.. So if you are doing cardio, do it AFTER doing weights. Also, I learned to avoid the machines and do a lot with free weights, and on the balance ball. It really helps work your core, and also helps you to do the correct form.
High protiens and low fat "diet"(and I use that word cautiously). The protiens help resort and encourage muscle growth while the low fat makes your muscles burn and eat away at your fat stores..... AND A SHIT TON OF WATER! you should pee clear every time and about every 1-1 1/2 hrs to be considerend fully hydrated if you have a workout regiment.
Agree on the diet!! I don't do diets!!! I actually have cut out processed foods for the most part and only eat complex carbs. Trying to ensure I get enough protein has been the hard thing. I am going to start supplementing with protein shakes that have no fat or carbs so hopefully that will help. I actually drink at least a gallon of water a day and am in the bathroom every hour...lol
A good rule of thumb is to keep protein levels around 1 gram/pound of body weight. Good sources include fish chicken turkey and low-fat cottage chese. Keep fat intake at about 30% of your total calorie intake. Good sources include avacado natural peanut butter and egg yolks. Cycle your carbs starting out 2 grams/ pound of body weight for 3 days then do 2.25 grams for a day then 2.5 grams for a day. Keep repeating this cycle. Good sources include sweet potatoes brown rice and oatmeal. Maintaining muscle while losing weight is difficult but can be done! Good luck! Will
Protein shakes are very good. If you want a product to look into for low calorie shakes, look into visalus.. That is what the wife is doing... I make my own protein shakes... I don't even worry about the no fat/carb ones... I just try to keep my protein/carb/fat intake around 60% protein, and 20% carbs, 20% fat for the calories I take in for the day... LoseIt! is a great app to help track all your foods.
I am pretty sure if I up the protein and cut out some of the cardio I can get it back! I just hate thinking of all of that time I spent sweating my ass off on the treadmill!!!!!
Try MyFitnessPal for smart phones. It will track and inform you about everything you eat. Really a great free app!
