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Lose Fat, Maintain Muscle - stop strength training and up cardio?


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Hi everyone


I'm new here. Been on diet where I've eaten maintenance calories and exercising and doing quite a bit of strenght training. I've reached a point where I'm satisfied with the amout of muscle I have (like I dont want to gain anymore) but I just want to lose fat becauce muscle tone is not great because the muscles are covered in it! SO, if I continue weight training will I not gain more muscle...or rather is there some 'maintenance' level of strength training. Because as I udnerstand it, if I start going into a deficit I will be losing muscle as well as fat. I guess what I'm asking it how much strenght training would be sufficient to maintain muscle while on a calorie deficit and doing plenty of cardio?

Stats: 5'3",CW - 143, GW - 120

(so need to lose about 13 pounds of fat, 10 pounds of muscle to be about 20% body fat...but ideally of course, I want to lose the 13 pounds of fat and will hopefully lose no more than 10 pounds of muscle)

6 Replies (last)
 Still train and cut calories, actually - without a calorie surplus your body will refuse to put on more muscle (Unless you're a genetic superior like some people who can put on muscle even in a calorie deficit. I'm looking at you two, Duke and Blondie :P )

 Your diet is about 70% of your results, there's no way around maintaining a calorie deficit no matter how you train. However, once you've got your diet under control and want to train for fat loss, cardio helps but is dispensable, while weight training is crucial.

 Unless you're very exceptional, the best you can do while in a calorie deficit is maintain your existing muscle mass - and that's onbly possible to do with lifting heavy. Which means that in a calorie deficit it's inadvisable to use a weight you can lift for more than 12 reps in a set; if you're physically able to lift it 13 times in a row it's not heavy enough.

 If you strength train using heavy weights you can expect to mostly maintain your muscle - if you stop strength training and increase cardio, you can expect to lose significant muscle. So don't do that.

 Bonus point: lifting is more effective for fat loss than cardio is for the time spent; up to a certain point anyway.

No.

You need to keep lifting weights in order to maintain your muscle while in a calorie deficit. Weightlifting is way more beneficial than cardio. I mean yea cardio burns a whole hell of a lot of calories but it may cause muscle loss if not performed with the weights. Cardio causes what I like to call "skinny fat" when done alone. Make sense?

I was told to do a rotation workout with weights. So M-upper body, T-lower body, W-upper body, TH-lower, then Friday cardio. S & S off. But we may have different goals. I weigh W A Y more than you, but I do know that Im looking to lose the weight rather slowly in order to lose fat and not muscle.

I dont understnad why you are willing to lose 10lbs of muscle?

If you go about it sensibly, like 500 less than what you eat right now you could lose 13lbs of FAT in about 3 months and look way good.

Thanks guys for the advice. My...I'd been lifting about 12 reps but I was actually thinking of going for high rep, lighter weight as advocated by some for toning but I think your way makes more sense...light weights cant do very much but waste time then. I certainly dont want to be skinny fat...sounds horrid.


Oh sorry, maybe I didnt put that very clearly...I dont intend to lose 10 pounds of muscle, but that is the maximum amount of muscle loss I would allow or expect given increased cardio and a calorie deficit to get to a bf of about 20%. If I just lost 13 pds of Fat, I wouldnt mind at all! I was just thinking that might be impossible to avoid muscle loss.What a lovely thought...losing 13 pounds of fat...hmmm

Thanks again,

Naomi

Original Post by im_gonna_shake_it_off:

Thanks guys for the advice. My...I'd been lifting about 12 reps but I was actually thinking of going for high rep, lighter weight as advocated by some for toning but I think your way makes more sense...light weights cant do very much but waste time then. I certainly dont want to be skinny fat...sounds horrid.

Yeah, that high rep/low weight thing is a grandiose waste of time. There is no such thing as "toning" as it's often used. You're either building muscle or you're not.

 

Good luck!

i started doing Burn the Fat Feed the Muscle like two weeks ago - basically its an entire program designed to help you in what you want to do - its an ebook - i can't vouch for it yet other then its keeping me on really strict dietary and workout track :) but generally, it was written by a natural body builder and he still advocates a good amount of cardio along with a strict balanced diet and whatever weight training schedule fits your needs the best.

Actually, now that you mention it, someone in my family bought that ebook...I think I'll take a look...thanks!

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