losing weight? (2 Viewers)

[iRuler]

Cardio burning muscle is the biggest myth.

Agreed. The amount of times I've heard my friends say that is just unbelievable.

 

[kfnmpah]

Cardio burning muscle is the biggest myth. If you do an appropriate amount of cardio it will do you wonders (speaking from experience).

It can have catabolic effects, but it's minimal. If you get adequate protein it won't do shit. Interval training is da best. 20 minutes of HIIT pwns 60 minutes low/medium intensity "Fat burning cardio"

I'd still recommend weights to burn fat, cardio for heart health and incorporate HIIT when you plateau/on small muscle days (arms, shoulders)

 

[Cianyx]

The only drawbacks of cardio is that it may impact your gym performance. I used to do 5km runs twice a week and that really fucked with my squats on SS.

 

[Chrissiee]

can someone help me, all i want to do is tone up but everyone keeps saying im going to loose my boobs. is that true?

 

[Chemical Ali]

so if I want to run ~10km about 5 times a week but still do some weights as well can I just eat like 5000 calories a day and that way the running won't stop me getting some muscle? lol

 

[iRuler]

can someone help me, all i want to do is tone up but everyone keeps saying im going to loose my boobs. is that true?

you already seem pretty fit, toning up wont screw you over, it'll take you some effort and time (about a month).

 

[RANK 1]

can someone help me, all i want to do is tone up but everyone keeps saying im going to loose my boobs. is that true?

we wont know until you post pics of them, so hurry up post pics

 

[Azure]

It can have catabolic effects, but it's minimal. If you get adequate protein it won't do shit. Interval training is da best. 20 minutes of HIIT pwns 60 minutes low/medium intensity "Fat burning cardio"

I'd still recommend weights to burn fat, cardio for heart health and incorporate HIIT when you plateau/on small muscle days (arms, shoulders)

Yes this. If you do it properly, in proper amounts with enough protein it's going to benefit you in the long run. I've personally found that slower cardio after weights is particularly ideal for keeping muscle mass, but I'm also a very big fan of HIIT.

 

[Azure]

so if I want to run ~10km about 5 times a week but still do some weights as well can I just eat like 5000 calories a day and that way the running won't stop me getting some muscle? lol

It depends. It's really hard to work with hypotheticals because everyone is going to react differently to training. I can only tell you what works for me, which is 20-30 minutes of slow cardio after weights (except for squat days). Gained muscle quicker than normal on this for some reason.

 

[Chrissiee]

you already seem pretty fit, toning up wont screw you over, it'll take you some effort and time (about a month).

the time and effort is all good, do i just do like sit ups push ups squats lunges all that?

 

[oisac]

Cardio burning muscle is the biggest myth. If you do an appropriate amount of cardio it will do you wonders (speaking from experience).

Running does burn muscle + fat. When have you seen a bodybuilder run on a treadmill(jog) they only run at a slow to moderate pace. You think Ronnie Coleman, Jay Cutler etc did cardio? Compare the body of a marathon runner to say a sprinter (who uses HIIT), theres a big difference isn't there? However the user can listen to your advice l wont stop them, thats just my take on it. Just do HIIT for maximum fat burning.

 

[oisac]

It can have catabolic effects, but it's minimal. If you get adequate protein it won't do shit. Interval training is da best. 20 minutes of HIIT pwns 60 minutes low/medium intensity "Fat burning cardio"

I'd still recommend weights to burn fat, cardio for heart health and incorporate HIIT when you plateau/on small muscle days (arms, shoulders)

You mean the user has to buy casein protein as it is a long absorbing protein. They can take casein protein through powder for or have 100-200g of cottage cheese 20minutes before they go bed.

 

[kfnmpah]

can someone help me, all i want to do is tone up but everyone keeps saying im going to loose my boobs. is that true?

toning up is just reducing body fat. tone is just a word fitness companies have monopolised.

when you lose body fat, you lose boobs. not all, but some.

just start eating clean, high protein (you'll probs need about 150g protein a day) and doing high rep weights circuit (body pump is good for this)

 

[Aquawhite]

It depends. It's really hard to work with hypotheticals because everyone is going to react differently to training. I can only tell you what works for me, which is 20-30 minutes of slow cardio after weights (except for squat days). Gained muscle quicker than normal on this for some reason.

I find I lose the most weight and simultaneously build muscle by swimming laps in the pool. That combined with running is good.

 

[oisac]

what the fuck?

don't stop going gym. I have no idea what this guy just said.

anyway
you want ~2000 cals to cut ~200g protein (840 cals) ~100g carbs (420 cals) and make up the rest with healthy fats (nuts, olive oil, whatever) which goes to 86g fat.
I'd recommend cycling carbs, so one day you'll have 100g, the next day 50g the next day none whatever you feel like doing.
meal 1: 1/2-1cup oats, protein shake 1tsp peanut butter/handful of nuts (hehe)
meal 2: 150g lean protein and veges/salad
meal 3: same as meal 2, chuck in a wholemeal pita wrap or whatever
meal 4: post bike ride/whatever protein shake, apple
meal 5: omelette (7 egg whites, 2 yolks, whatever veges you want, i usually put capsicum, mushrooms, asparagus and 3/4 of one of those 2 pack ham things)
meal6: 1/2 x 500g tub cottage cheese and 1tsp peanut butter (i usually mix it in to the cottage cheese, makes it a bit sweeter)

Tweak as desired.
Your welcome.

200g protein and 100gb carbs...they need to be 40percent of the diet each respectively. so 200gb protein 200gb carbs. Carbs are a great source of energy if you eat the write ones. The write ones are complex carbs (sweet potato, rye bread, brown rice, peanut butter, etc). As they take a longer time to absorb into your body making your metabolism work for longer. l simply said to OP that his gains in the gym will be burned off by the cardio he does, its my opinion he don't have to listen to it. As l said to Azure compare the body of a sprinter (uses HIIT) compared to a marathon runner. It depends on your goals and what type of body you want.

 

[kfnmpah]

You mean the user has to buy casein protein as it is a long absorbing protein. They can take casein protein through powder for or have 100-200g of cottage cheese 20minutes before they go bed.

It's better to buy some bcaa's and put it in your water to sip on during cardio if they're doing long durations of steady state.
Casein powder is better before bed, but cottage cheese>casein.

why all the bold text?

 

[oisac]

It's better to buy some bcaa's and put it in your water to sip on during cardio if they're doing long durations of steady state.
Casein powder is better before bed, but cottage cheese>casein.

why all the bold text?

Nothing l was just referring to your point about protein, sorry l miss interpreted the question. l thought you told the reader adequate protein for the night. Sorry.

 

[kfnmpah]

200g protein and 100gb carbs...they need to be 40percent of the diet each respectively. so 200gb protein 200gb carbs. Carbs are a great source of energy if you eat the write ones. The write ones are complex carbs (sweet potato, rye bread, brown rice, peanut butter, etc). As they take a longer time to absorb into your body making your metabolism work for longer. l simply said to OP that his gains in the gym will be burned off by the cardio he does, its my opinion he don't have to listen to it. As l said to Azure compare the body of a sprinter (uses HIIT) compared to a marathon runner. It depends on your goals and what type of body you want.

mate, don't just type as quickly as you can. think about what you are saying.
complex carbs don't make your metabolism work longer, they are released more slowly into your blood, controlling blood sugar levels.

if you want maximum fat burning, you go low carb, then when you are down to your ideal bf% you re-introduce clean carbohydrates to make up 40% of your diet and you will maintain a low bf%.

first: low carb > get lean > re-introduce clean carbs > stay lean

 

[Bored as brew]

lift heavy, take a multi, go for a bicycle ride

 

[kfnmpah]

Nothing l was just referring to your point about protein, sorry l miss interpreted the question. l thought you told the reader adequate protein for the night. Sorry.

look, i know what i'm talking about. how about you don't GO CRAZY AND TYPE LIKE THIS before you read my poast properly.