Question for Bodyscience

Anyone else can jump in too...Is it possible to lose fat/weight and gain muscle at the same time?  Do you have to have a calorie gain in order to add muscle--the lean, not bulked up kind? 

Hi lebrowne...yes it is possible....I've been doing it since Jan...I've only lost about 27 lbs but have lost 28.5 inches!  And I've gotten alot stronger.....Don't worry about getting bulky cause it's really very difficult for that to happen to a woman...I lift heavy weights for a woman and I'm not bulky at all...defined muscles but not bulky...and looking better as more of the fat layer is burned off....

Bodyscience gave me this suggestion...fat burning/cardio 60 min or so every other day...and total body workout every other day...

He also suggested I zig zag my deficits to boost my ever so slow metabolism....I do a week of 1000, 750, 900, and 600 cal deficits each day for a week...Seems to be working... And no, I haven't added any calories...Just watch your protein levels!

i am no expert but i think that you can add muscle while losing fat. i am doing that right now. as far as calories, i dont that you have to increase if you are eating the amount you need to sustain you i think maybe eat more protein???

jem, why so much cardio?? are you trying to lose or maintain. you look great by the way. i am like you. i have muscles but they are not bulky but leaner and well defined. my quads are a  little big but that is my body shape, and i kind of like it. gives some nice curvyness.

she does that much cardio because that was here fitness goal. to lose the extra jiggle and be a buff chick! way to go Jem!

Lebrowne if you have the body type you can do both but you have to modify the eating part of your diet and increase the protein to help maintain muscle, lift weights with a lower rep range of 8-12. and don't over do the cardio. I would start you out on HIIT cardio before weights and long duration cardio on your non weight days, and a total body weight workout 3 times a week.

This amy be ignorannt but what is HIIT. I am currently hoping for the same thing and I am doing a total body lifting routine 3 days a week with 30 mionutes of moderate cardio after and then the other 3 days of the week I do spin for 30-40 minutes and the elliptical for 30 (moderate level). i sweat and it pushes me but I can still hold a conversation. I havent really lost pounds so I am getting my body fat checked next week.


Is there where I should be. What level of Protein % should I have in my day??

OK, so bodyscience can you tell me if i am doing ok. the only places i want to shed some under wanted layer of fat is outer thighs and glutes.

i work out 4x per week and each session consist of:

30 min of cardio. i run for 20 starting off at 5.5mph then at end of 20 min i am usually up to 7.0mph and this on an incline of 2.5. then the last 10min of cardio i HIIT. i walk a min at 4.4 then run at 8.5 or 8.6. this usually puts me at 3miles

then after cardio i do legs and arms all in same day. i usually do 4 differ. things for legs and 4differ things for arms/back/shoulders. i always do at least 12-15 reps for 3sets.

it seems to work really well. i do not like cardio very much so i think i would burn myself out if i did anymore. 

I am currently doing the P90X workout and have seen some good improvement--see my pictures--I just have heard conflicting info about losing fat and gaining muscle at the same time.  I am currently eating 4 servings of protein, 2 carbs, 2 vegetables, 2 dairy, 1 fruit per day--does this sound about right?  Thanks so much--Bodyscience, you always have great advice, and we're very close to the same age (I'm 5 days older than you)!

Lebrowne YOU OLD FART!<JK> your pix show that you have definitely made some progress so great job! Your question has been debated for years and you will always here conflicting stories.

Daisyg I know what you mean about cardio, it is some sort of torture that we all have to endure! Your cardio sounds great! I would make a few suggestions you might want to try:

Try doing the HIIT cardio for about 20 min. do weights then comeback and do the lower intensity cardio.

with your legs try getting a broader rep range from 8-15 so you will go a little heavy to help get more muscle stimulation, you won't bulk up do to the amount of cardio so don't worry.

try doing narrow stance hack squats on a hack squat machine, if the don't have that use the leg press. keep your legs close as possible, if you can touch your knees then do it. you will fell the strain on the outer quad. muscle and it will help to target that muscle. as long as you go a little heavier with your legs your glutes will also improve(squats and lunges)

All this information is very helpful.  If you don't mind me changing the topic a bit.  I am very bottom heavy.  Big thighs and slightly big tush but not complaining about that and my hips are pretty wide.  What exercises can I do to make them appear slimmer or actually get smaller.  I do cardio everyday and do machines but I don't see a great improvement.  I lost an inch in my waist since 4-28 but my hips are the same.  It seems so hard to get that area under control.  Please help.

Kim

your hips are bones so you can't make them any smaller. if you have some fat on the outside of them we can get rid of that no problem! How much cardio are you doing? and what exercises are you doing for your legs?

I do an hour either on the elliptical or treadmill 5 days a week.  I do the abbductor and adductor machines ( sorry if spelled wrong).  I do squats and lunges with a machine ( not sure of the name) but I put 10 pound weights on them.  I do about 12-15 reps and 3 sets each.  I also do squats with a 15 pound weight.  I hold it in the middle of my legs and just squat. And there is another machine in the gym that I do where I have to push up with my legs and squat.  Sorry about names I am not good with the names of these machines. 

OK don't take this the wrong way! why in the world are you only using 10 pounds for you legs! is this actually even strenuous for you or are you afraid of making them bigger! I don't mean to be harsh but you need to work the muscles with significant resistance to make the muscles change! if you are just going through the motions they wont do anything, which is whats happening. What I would suggest is: stop using the abductor and abductor machines they are the most useless machines in the gym! Doing squats and lunges work the same muscles better, add some weights to your exercises you need to work the legs and bring your reps down 10-15 so you can use the heavier weights and make the reps.

your cardio should be intense so hopefully you are pushing yourself with that. with the cardio and the increased intensity with the weights you should see results quickly.

You have to remember a good leg workout burns extra calories for 4 hours after you get done! That is a lot of calories, but you have to hit the gym like your mad at it!

I only use 10 because I am scared of the pain that I get afterwards.  lol.. I think well I have done 20 pounds before but then I can't get to 15 reps.  What weight do you think I should do and how many times a week I should do the squats.

I didn't take it the wrong way thanks for being so blunt.  With the cardio by intense what do you mean.  I like the elliptical I do it for an hour the reisitance is usuallly at 5-8 and if I get the machine that has the cross ramp I put it up as well not sure how high or what that actually does.

I am actually get tired of doing cardio each day.  So if I was to do Cardio M W F and weights T Th would that work or should I do cardio everyday.

You said see results quicker,how quick? I'm not rushing it but I would like to see something by july 6th I have a wedding to go to. smile.

Thanks

Kim

I forgot alot of the weight on my thighs is in the inner part upper portion.  I know u can't spot reduce but will the exercises above help this part as well.

I'm talking 24 hours tops!<JK> The weight you use is up to you, with actually being there I can't tell you. Don't worry about the 15 reps, going heavier means you will only be doing 10 or 12 reps.

cardio intensity I mean not getting on there and just walking like you are shopping at the mall.

with the workout I am talking about you should see changes in 3-4 weeks as long as your diet is good.

Ok great, yeah I def. not walking at the mall.  I am huffing and puffing I actually push myself which is a surprise for me but anyway I want to see results. 

How about the schedule I wrote will that work every other day or should I do it everyday?

Cardio is EVIL! I feel the same way you do. Considering that you are in a time crunch and you want to see results. Do cardio 5-6 days a week but change it up, do some aerobics classes, or play a sport anything to get your heart rate up.

Ok thanks for the info and sorry for basically taking over the board. 

great info. i am loving this. i do tons of squats and lunges. but i do only use 10=12lbs on squats and 12 on lunges. so i should but up. also i did the the HIIT for 20 min one time and it was soooooo hard. i had to really really push myself.  maybe i will try it again. but i only ever run. i never change my cardio up. is that bad?

oh, and body science, in regards to the comment you posted to me. you sd come back and do lower intenstiy cardio. what is low intensity. should i run like usual or even lower.