I told him he was simply dehydrated because he was on a plane for a long time and his body was retaining water. The next day he was 3lb lighter. As you continue losing fat without losing muscle, eventually the fat will come off!
In sum, be patient and keep on pushing. If you feel you are at your wits end, take a week for maintenance where you eat calories per day. You should not put on any weight, but it will allow you to get mentally prepared to make a strong charge. Hey Marc great article! I was reading an article of yours that talked about getting ripped. You mentioned the carbohydrates as being a key variable.
Lately I have been utilizing an Atkins type diet, high fat, high protein, low carb approach. How do you feel about that? Currently I am lbs with lbs of lbm. I have just started this approach with the diet to lose the last bit of fat to get ripped, already a devout gym rat doing HIIT three times a week with weights times a week.
Ultimately my goal is lbm with total weight for 6 percent body fat. I am afraid even with high protein and high fat, with little to no carbs I may burn muscle! Can substitute broccoli for mashed potatoes, post workout to get the glycogen back?
Your thoughts would be great. Thank you! I just wrote a long post on carbohydrate basics. There are different camps of people, some support very low carb, others moderate. You can always add in a higher carb day as well on a tougher workout day to help your body recover. I think as long as you have the right calorie level and you are patient, the fat will come off.
Hello Marc, please i need your help! I am a 25 years old man, i suffered obesity since i was a kid. Some are advicing me to get into HGH and steroids to burn more fats and get the solid look but am still not convinced. Am not okay wiz my body look though i hve muscles but still cnt go beadh, wear sleeveless shirt, etc, plz advice, Thanks a lot. I think the fundamentals of nutrition are very important. Here are a few articles and recommendations for you:. You also may consider my BuiltLean Program for a structured approach to getting the body you want.
So no lifting weights or any resistance exercise while losing fat right? Just cardio and dieting? At least that is what I gleaned from reading this. With that said, you can focus on losing fat without losing muscle to get rid of fat in your problem areas. Check out my free Get Lean Guide for more info. So the only way I seen my six-pack was by counting calories but overtime it gets frustrating keeping track of calories with work and worst of all having the guilt that your eating more calories than you should.
That keeps me satisfied up until lunch when I eat 5 whole scrambled eggs in olive oil and some mushrooms on the side. I leave to work and take a bag full of my choice of nuts whether it be almonds, pecans, or walnuts to snack on.
So when hunger hits I eat a few nuts drink some water and the hunger stops and when the hunger comes again I do that up until I get home from work. I only been eating clean for two weeks along with some dead lifts. To be sure, you should take your body fat percentage with a caliper like this one every couple weeks — Accu-Measure Body Fat Caliper. If you are pinching less fat and your weight is going up, then you are definitely building muscle.
No worries. I have a few questions regarding the topic of losing fat first then building muscle after. By genetics, I only really gain weight around my gut area.
Should I be trying to get down to lbs, then building muscle after? And if so, how much weight in muscle should I be looking to aim for? My suggestion as the article states is get a little bit leaner and see what you think. Your LBM is lb, which for your height is reasonable. Hi marc I just got your booklet and fully read it …. Reza — Thanks for your comment. I think the meal substitution article idea is brilliant.
Definitely need to add it to my list. You can use any source of lean meat such as chicken, turkey etc. I would recommend if possible that you get organic beef. Im unsure of what exercises are best for fat loss Ive been told sprints and heavy weights?
Also where Ive lost the weight quite rapidly Im worried about loose or sagging skin, is there anyway to tone loose skin from weight loss? I apologise for the lengthy post just curious about alot of things. Thanks in advance. Haydn — check out this post for what weight is ideal for you — Ideal Body Weight Formula. My guess is getting leaner while still maintaining your strength is not a bad option.
It sounds like you should check out my Get Lean Guide for more information of workout philosophy and exercise selection. This comment would become very long if I tried to address everything.
Hey Marc, How exactly should I go about finding my body fat percentage? Does that require going to a doctor or something? Also, what is the best way to determine the total amount of calories i burn a day? Nick — I should have included a link to this in the article, but check this out 5 Ways to Measure Body Fat Percentage.
Ive done a lot of reading about protein intake and lots of people, research says 1. Some say 1. What are your thoughts. Also how beneficial is it to have a meal immediatley after working out? Most advice seems to be have a protein shake with about 30 to 50 grams of protein and 30 grams of carbs post work out. What is your thoughts on this? Body fat What should be a realsitic LBM count to aim for? I wish i new then what i know about diet, i would have been in even better shape.
I intend to work on my shoulders, chest and thighs, please give me a good training program so that I know where to begin. I have started 5 kgs weight lifting and brisk walk for half an hour daily.
With that said, if you are only trying to get your chest, shoulders and thighs bigger and nothing else, it sounds like you are into bodybuilding. BuiltLean is not really the site for you if you are looking into a bodybuilding program, as I think most are pretty darn inefficient.
Just be careful to warm up your shoulders as barbell bench press in particular can cause shoulder injuries. But my problem is that since I started building muscle I began to eat healthy fats which increase my testosterone, along with milk, shredded wheat, and basically more red meat. I have more definition and can lift more weight and feel better basically.
However I know that milk and wheat are pretty much a staple in a body builders diet but these food have been linked to acne. I never had acne until I started putting on muscle. I hear higher levels of testostorone increase acne. Milk has also been linked to colon cancer therefore making me question the status of milk as a health food. So will eating steamed veggies for every meal with grilled chicken or fish help in loosing fat. And beans mixed with brown rice every now and then when my body begins to crave carbohydrates.
Any thoughts. Fredo — The good news is that you built muscle, which is outstanding. I also think cutting out milk and grains, which can be hyperallergenic will not make any impact on your ability to maintain strength and muscle mass. Hello Marc! Im 15 yo male and im very confused about building muscle and cutting..
I really really would want cut my fat away and want get leaner, but then i dont know would it be smart if i dont have enough muscle to cut. Marcelo — My thinking is you never know what you will look like when you cut until you cut. I weigh lbs. I quit smoking 2 years ago and immediately started working out, in hopes of not gaining weight. I have tried everything from changing up my workout routine to counting calories to taking classes. Do want to mention again, sounds like you are at a great level that is worth maintaining.
I really enjoy reading your article, thank you for sharing some tips. Kdurant35 — by the sound of your questions, I would recommend first reading my Get Lean Guide. I would also check out this article — Top 10 Fat Loss Foods. Regarding exercises, the important thing is to think of exercises in terms of movement patterns.
There are no magic exercises that help you lose fat. I would think of exercise from an aesthetic prespective as a way to help you keep your muscle first and foremost and as a very, very far second burn calories and increase your metabolism. Very informative. EmcGruff — I do not workout every day, I workout days per week for around minutes each session.
Usually I workout 3x per week. Thank you for your response! Right now, I am using an Escali scale to measure my body fat. I also wanted to mention that I might be having trouble because of the fact that I started lifting weights before I lost any fat. Should I focus on doing a lot of cardio first to get my body fat down and then lift weights?
Also, do you recommend any supplements? Thank you for your time! Kristi — I would argue full body strength training is superior to traditional cardio to help you lose fat and you have the added benefit that it helps you retain your muscle mass. It is a common misconception that lifting weights, or resistance training is not helpful for burning fat, or losing weight. The exact opposite is true. Yes, lifting weights like a bodybuilder may not burn many calories, but doing full body workouts using large muscle groups and multi-joint exercises is extremely effective.
There are numerous studies that point to the superiority of strength training for fat loss. Regarding supplements, I would only consider getting a bioavailable multi-vitamin, or greens supplement. While I recommend this to a lot of commenters, if you have not done so already, I would check out my Get Lean Guide , which I think is a solid overview of the most efficient ways to get leaner. There are also a series of articles you get upon signing up that should be helpful for you.
First of all I want to thank you for the wealth of information you provide…props to you man. Age Weight: fluctuates betweenlbs a day Body fat — I want to maximize my muscle growth and plan to adhere to 6 balanced meals daily and workout 3 days a week, each lasting 45 hour and cardio 3 times a week lasting 20 mins.
I official start august 1st. Is my goal too demanding? Or do you think my workout strategy will suffice to do both as a newbie? I heard that newbies can lose fat and build muscle at the same time, not sure how true this is. I would highly recommend NOT starting with 6 workouts per week. The last thing you want to do is burn yourself out or get injured because your body is not used to exercise.
Your body needs to adapt to the stimuli over time. Ive lost 60 pound, I had stretch marks, will I have loose skin and is there anyway to tighten it if I will have. What is the best workout plan for fat loss and muscle maintenance. Thank you. Haydn — One more thing to mention — whether or not you will have loose skin is based on a few factors 1 genetics, 2 age, and 3 pace of fat loss.
If you are young and have supple skin, then loose skin is less likely. In addition, if you lose weight very quickly, the chances of having loose skin increase. The one element you can control is the pace of fat loss, which should be roughly 0. Slow and steady wins the race. Please advise whether I should lift heavy weights or light weights with more reps. Am confused and not aware how to reach my goal.
Feel free to skip this step and let us choose samples for you! The next decision you, and many of our people face, is how to begin your body transformation -- burn fat or build muscle? The answer to this question is a bit more complicated than just the shape of your current physique. Things such as age, training experience, and history of dieting come into play.
It likely needs a break whereby you eat at maintenance calories for a week or two before adopting a properly constructed fat loss phase. All that being said, there are a few times where the answer of whether you should burn fat or build muscle first is a bit clearer. To support fat-loss efforts, use an app like MyFitnessPal to set a daily calorie goal for a slow-and-steady weight-loss plan. For optimal results, add workouts you enjoy to your life, ideally including a variety of cardio exercises like a HIIT workout , interval workout and long walk or run plus 2—3 days of strength training each week to preserve muscle mass , suggests Wilson.
Make sure to fill up on high-quality proteins like seafood, chicken, turkey, beans, lentils and tofu and spread your protein intake throughout the day with at least 20 grams of protein per meal to encourage muscle growth , says Wilson.
All in all, losing fat and adding muscle have a lot in common when it comes to the process, says Woodward. Go Premium for expert guidance and exclusive tools that will help you reach your personal health goals. Lauren Krouse is a freelance writer who covers health, domestic violence, and self-advocacy.
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About the Author. Lauren Krouse Lauren Krouse is a freelance writer who covers health, domestic violence, and self-advocacy. View Comments.
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