Need advice for losing fat + building muscle!

[0peration]

First of all, I'd just like to say, I haven't worked out for a while (6 months at least) and haven't done much in the way of exercising for a while! I use to jog and gym regularly.

My long term goal is to lose my fat and build muscle.

I'm looking for any advice on how best to go about losing my fat (I am by no means fat and am only very slightly overweight) and begin to build some muscle. Would it be better to do cardio for now, then weight train or visa versa, or one rather than the other, etc...

Also, any nutritional advice would be great, although my dinner will always be provided for by my parents.

THANKS!

[ph0ne]

although my dinner will always be provided for by my parents.

Crucial to learn to cook yourself, weigh your food and learn what you need to take to maintain, gain and lose with

if you're in SE6-SE26 join metroflex

[Reevesy]

Its very hard to do both at the same time naturally. however since you've took so long off, you should be ok doing both at same time for a while (but with the soul goal of initially losing weight), believe me, you don't want to bulk at get fat, it sets you back so long.

[0peration]

although my dinner will always be provided for by my parents.

Crucial to learn to cook yourself, weigh your food and learn what you need to take to maintain, gain and lose with

if you're in SE6-SE26 join metroflex

Okay, I will keep that in mind, thing is (and I know its an excuse), but I don't have a lot of time to cook. Also, what do you mean by 'if you're in SE6-SE26 join metroflex'?

Thanks.

Its very hard to do both at the same time naturally. however since you've took so long off, you should be ok doing both at same time for a while (but with the soul goal of initially losing weight), believe me, you don't want to bulk at get fat, it sets you back so long.

Okay, like I said though, I'm only slightly overweight - not fat, so you would recommend to lose the fat first?

Thanks.

[Steroids]

yes just pick your goal, trying to do both is not worth the hassle or the likely results.

[0peration]

yes just pick your goal, trying to do both is not worth the hassle or the likely results.

Okay then, losing the fat would be my first goal, what would you suggest is a reasonable Body fat percentage to get down too?

[Belgian]

i'd say just work out and do cardio but on different days

thats because by working out ur also burning fat

and for food just convince them to buy vegetables and stoof

[DeltaPapa]

. Would it be better to do cardio for now, then weight train or visa versa, or one rather than the other, etc...

Also, any nutritional advice would be great, although my dinner will always be provided for by my parents.

Logic wise -

Do cardio now before you put on muscle.

If you put on muscle then cardio, you will get muscle loss

[0peration]

. Would it be better to do cardio for now, then weight train or visa versa, or one rather than the other, etc...

Also, any nutritional advice would be great, although my dinner will always be provided for by my parents.

Logic wise -

Do cardio now before you put on muscle.

If you put on muscle then cardio, you will get muscle loss

Okay thanks, will stick to cardio for now, whats the best machine for losing fat per minute (basically what causes you to lose the most amount of weight in the shortest amount of time!).

Also, any tips on nutrition?

[Dog]

Fat is calories in, calories out, not hard at all.. do cardio if you want to increase the caloric deficit that you're on of a daily basis, which obviously speeds up fat loss.

Use http://www.freedieti..._calculator.htm to calculate your maintenance, eat 500-1000 below it depending on how much fat you want to lose, baring in mind the higher the deficit, the more potential for muscle loss.. You say you're not really fat, then you might as well bulk, but if you really must get lean, baring in mind it doesn't look good if you don't have muscle mass.. then i'd just take it slowly, eat at a 300-500 deficit, don't bother with cardio, and get a proper weightlifting routine.. if you're new to lifting, you'll likely build a small amount of muscle even on a deficit, so you might as well take it slowly and not just go balls to the wall burning everything away along with fat. You asked what is a good level to cut to, that's up to you, get as lean as you'd be comfortable being, then start bulking, but if you're 'not fat' you might as well bulk anyway. Don't listen to the above saying hurrr hurrr don't build muscle then cut, because you'll lose it, this is wrong, the more lean muscle you have, the easier it is to burn fat.. and if you're not cutting at a stupid deficit, and do it properly, you won't lose muscle.

In terms of nutrition, aim for 1.5-2g of protein per bodyweight, get a good amount of fibre, and fill the rest with carbs and fats. Eat whatever you want, just make it fit in to your diet, you don't have to just eat chicken and rice all the time.. eating these 'nutrient dense' foods is for people with no willpower to stop eating when they've reached their macroes for the day.

[0peration]

Fat is calories in, calories out, not hard at all.. do cardio if you want to increase the caloric deficit that you're on of a daily basis, which obviously speeds up fat loss.

Use http://www.freedieti..._calculator.htm to calculate your maintenance, eat 500-1000 below it depending on how much fat you want to lose, baring in mind the higher the deficit, the more potential for muscle loss.. You say you're not really fat, if you really must get lean..which if you're not 'fat' then there's no point really.. you might as well bulk, then i'd just take it slowly, eat at a 300-500 deficit, don't bother with cardio, and get a proper weightlifting routine.. if you're new to lifting, you'll likely build a small amount of muscle even on a deficit, so you might as well take it slowly and not just go balls to the wall burning everything away along with fat. You asked what is a good level to cut to, that's up to you, get as lean as you'd be comfortable being, then start bulking, but if you're 'not fat' you might as well bulk anyway. Don't listen to the above saying hurrr hurrr don't build muscle then cut, because you'll lose it, this is wrong, the more lean muscle you have, the easier it is to burn fat.. and if you're not cutting at a stupid deficit, and do it properly, you won't lose muscle.

Thanks, I will keep that in mind, I may just do a couple of weeks of cardio + low cal dieting!

[Reevesy]

yes just pick your goal, trying to do both is not worth the hassle or the likely results.

Okay then, losing the fat would be my first goal, what would you suggest is a reasonable Body fat percentage to get down too?

go by your eyes/the mirror bro. get some ab action going on. then you will know when ur bulking if ur gaining a ton of fat, cause u'll lose that quick sharpish.

[Steroids]

. Would it be better to do cardio for now, then weight train or visa versa, or one rather than the other, etc...

Also, any nutritional advice would be great, although my dinner will always be provided for by my parents.

Logic wise -

Do cardio now before you put on muscle.

If you put on muscle then cardio, you will get muscle loss

Okay thanks, will stick to cardio for now, whats the best machine for losing fat per minute (basically what causes you to lose the most amount of weight in the shortest amount of time!).

Also, any tips on nutrition?

higher heart-rate = more calories burnt. how you raise that heart-rate (which machine you're on), is irrelevant.

nutritional tips = count calories, generally people stay around 500cals below your daily maintenance when cutting, (work out your maintenance, google..) be aware of macro's.

Edited October 8, 2012 by Steroids

[Tango_Oscar]

Dont go by how you look since if you look at urself everyday you wont see enough of a difference.

Also if you run around the block 4 times a day and have creatine sandwiches i think its very possible to do both.

Also it isnt just about cals in and cals out, its about macros too.

[Reevesy]

Dont go by how you look since if you look at urself everyday you wont see enough of a difference.

Also if you run around the block 4 times a day and have creatine sandwiches i think its very possible to do both.

Also it isnt just about cals in and cals out, its about macros too.

u never fail to make me smile tom lol

[Tango_Oscar]

Dont go by how you look since if you look at urself everyday you wont see enough of a difference.

Also if you run around the block 4 times a day and have creatine sandwiches i think its very possible to do both.

Also it isnt just about cals in and cals out, its about macros too.

u never fail to make me smile tom lol

[Hotkeying]

All depends on what your stats brah, hard to say. If your extremely obese, obviously just focus 100% on losing the fat like that supaturk guy then start bodybuilding.

[0peration]

From all this information I have decided to just hit Cardio for a month, with a lower than normal calorie intake.

From using the cardio machines today I racked up a calorie loss of 600 (Probably not accurate, but sounded good!)

Once again, thanks for all the advice!

[Adam|Spakka]

Lift aswell. Burns a shit tonne of cals + 10x more fun than cardio.

[0peration]

Lift aswell. Burns a shit tonne of cals + 10x more fun than cardio.

Mhm..Bit contradictory to what others say,I will start to lift as I lose more fat.

[Tango_Oscar]

Start to lift anyway for fuck sake, isnt it obvious.

Your doing cardio because it increases the calorie DEFICIT. 600 calories burnt doesnt mean fuck all if your eating 600 calories over maintenance.

Lifting you will be doing a few things (will try to not use any big words so you can understand) :

1) your muscles wont eat themselves as much, because the body thinks it needs to keep the muscle (not as simple as that but it explains abit)

2) you burn more energy, so if you eat the exact same as you would without the lifting, you will be "burning" more fat

3) you will be getting the technique right, and getting used to the correct form and start to develop a muscle/mind connection for when it really matters.

Theres alot more reasons, but any of them 3 are enough to warrant doing resistance training.