Quote:
Originally Posted by dyna mo
over the last 3 months i have lost 21 pounds by dieting only, no exercise. the reason is that i wanted to lose fat prior to gaining muscle on an exercise regiment that i am about to start, instead of gaining muscle and fat 1st, then dropping the fat, i will now add muscle in a more focused nutrition program + weight training.
stats:
45 years old.
phase 1 goal: cut bodyfat% in 1/2
original weight was 182 pounds, 18% body fat, 34" waist
now at 161 and 12.5% body fat 31" waist.
so current 12.5% bodyfat = 20 pounds
if i want to get to 9% bodyfat i have 5 pounds to go, which is about all i believe i have left on my body.
can i lose this last 5 on diet alone? reason i ask is it seems like i have maxed out what i can lose on this ultra low cal (1000-1200 calories/day) diet.
if i move to the weight training phase will it shred this last 5 off asap??
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You DO realize that you can lose body fat while gaining some muscle simaltaneously, right? Your first step would be to work out in the morning, before any food. Studies have shown that when one does that, they lose maximum body fat per day. You need to incorporate weight training but not heavy weights. You need light weights, reps of 20-25 and the most important thing is, DO CIRCUIT SETS. Go from 1 exercise to the next without any rest, or at most 15 seconds. You will be drenching with sweat within the first 15-20 minutes. The workout should last no longer than 30-40 minutes, and top it off with 15 minute cardio. You will lose maximum body fat while maintaining or gaining some muscle.