My goals are to lose fat around my middle and gain upper body muscle strength. I’d like to be nice and toned, but not bulky.
I’ve been reading up on this a bit and found the following information, and please let me know if I’ve got something wrong.
1. You can't out exercise diet. Fat loss is attained by reducing calories, not exercising more/harder.
2. Lifting weights with high intensity, full body workout will generally increase your resting
metabolic rate if you work out every other day or so.
3. Your body will generally lose fat and muscle at the same rate with a calorie deficit. Similarly
with a calorie surplus and lifting weights, you add fat and muscle at approximately the same
rate.
4. You generally can't lose fat and gain muscle at the same time. Beginner lifters may be an
exception.
5. With a calorie deficit, you can reduce or halt your muscle loss with an increased protein intake
and lifting heavy weights.
6. One should eat or drink protein and carbs right before or right after working out. It is a good
idea to consume whey first thing in the morning and slow digesting carbs like Casein before
going to bed.
#1 I completely understand, that’s a no brainer.
#2 I’d like thoughts on. I lift 6 days a week, but not body builder type lifting. I do a boot camp that incorporates weight lifting in circuits. Would this not benefit my RMR if I’m only focusing on specific target areas as opposed to the full body?
If assumptions #4-6 are correct, how much protein should one consume daily to balance fat loss and saving (or even gaining) muscle? It's really hard to consume the often recommended 1g per target body weight and stay in a calorie deficit.
Please give me your thoughts, comments, corrections. I’d appreciate it.
I’ve been reading up on this a bit and found the following information, and please let me know if I’ve got something wrong.
1. You can't out exercise diet. Fat loss is attained by reducing calories, not exercising more/harder.
2. Lifting weights with high intensity, full body workout will generally increase your resting
metabolic rate if you work out every other day or so.
3. Your body will generally lose fat and muscle at the same rate with a calorie deficit. Similarly
with a calorie surplus and lifting weights, you add fat and muscle at approximately the same
rate.
4. You generally can't lose fat and gain muscle at the same time. Beginner lifters may be an
exception.
5. With a calorie deficit, you can reduce or halt your muscle loss with an increased protein intake
and lifting heavy weights.
6. One should eat or drink protein and carbs right before or right after working out. It is a good
idea to consume whey first thing in the morning and slow digesting carbs like Casein before
going to bed.
#1 I completely understand, that’s a no brainer.
#2 I’d like thoughts on. I lift 6 days a week, but not body builder type lifting. I do a boot camp that incorporates weight lifting in circuits. Would this not benefit my RMR if I’m only focusing on specific target areas as opposed to the full body?
If assumptions #4-6 are correct, how much protein should one consume daily to balance fat loss and saving (or even gaining) muscle? It's really hard to consume the often recommended 1g per target body weight and stay in a calorie deficit.
Please give me your thoughts, comments, corrections. I’d appreciate it.
via Smart Health Shop Forum http://feedproxy.google.com/~r/SmartHealthShopForum/~3/kzQqDJovuEk/10148-protein-weights-fat-loss.html
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