Lose body fat and gain muscle

Either lose fat or gain muscle, it's very difficult/impossible to do both.

You don't really need to take a break from the gym during exams do you? One hour out your day is nothing.

What's your weight and height?


Posted from TSR Mobile

It's perfectly possible to do both

and I know from personal experience

Google the workout routine Ice Cream Fitness 5x5 and do that 3 times a week (with a day's rest between each workout) and decide if you want to eat at a caloric surplus or deficit.




Posted from TSR Mobile

If you're cutting whilst lifting as a complete beginner, you can gain muscle - in fact, many beginners are in a caloric defecit when they start lifting because they have yet to realise the importance of diet, but they still put on a significant amount of muscle because the stimulus is totally new to them (I'm one of these people). If you've got a few months of lifting experience though and you're past the newb gains phase, you're gonna be disappointed if you try to gain muscle on a cut.

I thought having lifted 2-3 times a week since October would have put him past these noob gain stages but it differs for everyone I suppose.

OP, lift for 1-2 months at a deficit and look at yourself in the mirror to see if you've put on muscle. If not, decide whether to eat at a caloric surplus or deficit.


Posted from TSR Mobile

If you're cutting whilst lifting as a complete beginner, you can gain muscle - in fact, many beginners are in a caloric defecit when they start lifting because they have yet to realise the importance of diet, but they still put on a significant amount of muscle because the stimulus is totally new to them (I'm one of these people). If you've got a few months of lifting experience though and you're past the newb gains phase, you're gonna be disappointed if you try to gain muscle on a cut.

I thought having lifted 2-3 times a week since October would have put him past these noob gain stages but it differs for everyone I suppose.

OP, lift for 1-2 months at a deficit and look at yourself in the mirror to see if you've put on muscle. If not, decide whether to eat at a caloric surplus or deficit.


Posted from TSR Mobile

Thanks guys, I'll look up the Ice cream thing...

I'm sorry if I did not make myself too clear in the OP, I started the gym in October but did no lifting just cardio with the aim to lose weight. But after a break and resuming in New Year I began lifting for the first time, and yes I feel like I've gained muscle in 1-2 months! (I thought it was all in my mind)

I mean my biceps and chest are more prominent than before the New Year. My strength also seemed to have improved really quickly, I started I used the bicep/chest machines on the lowest weights (9kg) but now I can comfortably use 37kg, several intervals more than before...

I also recently started using free weights which I used to find impossible to curl more than 1.

But since the New Year I've been eating normally. (but I try to eat more protein)

I'm happy with my muscle gains, but I don't see myself losing anymore fat, hence I'm trying to find the perfect solution for both.

Thanks a lot for the help once again!

Either lose fat or gain muscle, it's very difficult/impossible to do both.

You don't really need to take a break from the gym during exams do you? One hour out your day is nothing.

What's your weight and height?


Posted from TSR Mobile

It's perfectly possible to do both

and I know from personal experience

I'm a medic and train 2 hours most days a week. Few years back, I was training twice a week the week before exams.

Anyone who takes time off gym because of exams is not a pussy - just a ****ing idiot. Exercise is as important to the body as urinating, ****ting, or as important as taking a shower or eating. It's a basic bodily function. You wouldn't not eat for a week, so why would you not exercise for a week? People need to sort their priorities out.

Either lose fat or gain muscle, it's very difficult/impossible to do both.

You don't really need to take a break from the gym during exams do you? One hour out your day is nothing.

What's your weight and height?


Posted from TSR Mobile

I've been going to gym regularly 2-3 times a week since October.

I started out doing heavy cardio with no weight lifting at all, I lost about 3-4kg.

I was on a diet calorie deficit and I was told I was also "losing muscle mass" by peers.

I had a 3 week break over Xmas from the gym, and after coming back in the new year I changed my routine and began lifting weights and gained some muscle and strength. I've cut down on cardio as a result during gym sessions, and my diet has returned to normal calorie intake. I've been particularly trying to eat more protein though, less carbs.

I want to know the best method for gaining muscle and losing fat at the same time. What can I do? What should my gym routine be?

What's the best method in terms of diet? Cause if you eat too little, you lose weight and muscle, but eating more you won't lose fat.

I will be taking a "gym hiatus" around mid-April till 20th June when I have exams. But after my exams I intend on going to the gym everyday intensively.

So perhaps when I'm not in the gym during this period how can I maintain my muscle mass and lose body fat in terms of diet? I will be able to still do simple exercises during this period - sit ups, press ups.

Thanks.

Indeed, ive been back at the gym for the past 2 months after several years of not going to one or swimming like i used to and i have the issue where im loosing body fat % quite rapidly, but not really loosing much weight as im putting it back on in muscle, and muscle weighs far more than body fat. But even thought im not loosing actual weight as fast as I am body fat % it doesnt matter as im still gaining muscle AND loosing fat, which is what i want!

I naturally have a high protein diet, were italian so we eat A LOT of meat, pretty much every day, and i also eat buffalo and goats cheese rather than regular cheeses made from cows milk. I dont do 'protein shakes' theres so much crap in them that no one should put in their bodies. I find that eating a high protein food about an hour before the gym really gives me the boost I need, If i eat or drink something sugary I find that i dont do as well in the gym.

My routine in the gym is simple, I do 20 mins on the Excite + technogym - which is a upper body trainer that builds muscle mass and gives cardio work out, it really burns the arms
Then I do 15 mins on the tredmill on a power walk with 4.5 gradient, I dont run as I have a back problem so can put any impact on it.
Then i do 30mins on the bike on a moderate hard level, i find that this gives me the best cardio work out and really helps with my legs and inner thighs.

This has been a good balance for me and i go the gym 3-4 times a week, or when I can, but I also have other exercise as well as I have a very large and active german shepherd that I walk every day in various places so since having him after not having a dog for a few years up until about 2 years ago has helped a lot with getting out and about.

xo