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[milly]

6 kg of fat to lose - Which is the better method i.e. fat loss then concentrate on muscle definition. I'm thinking concentrate on fat loss which makes body leaner and then will be able to see muscle definition more easily when weight work started.Appreciate advice.

[cassiegose]

Hi there Milly!

I would work on gaining muscle... which will eventually lead to fat loss. For every pound of muscle you have you will burn an extra 35-50 calories a day. This extra calorie loss will lead to fat loss (every 3500 calories that you burn is equal to 1 pound of fat lost.)

Does this make sense? Please post more questions if you have any! :)

Hope this helps!

[swanso5]

i'd go the other way sort of...for muscle building you need to be in a calorie surplus but you need to be in a cal deficit for fat loss

that said, if cal's are clean and around the maintenance mark or a little in the defict range, your training should focus on maintaining whatever muscle you have now (so still lift heavy) but cut down rest periods etc

it depends where tou are now...if you have little muscle then simply eat clean and keep lifting

read "read before posting..." in diet section that has fat loss eating / training info in it

[Boss Man]

You can change your calories to help yoursef a little bit.

As an example, you cut carbs down a bit to create a bit more Fat burning Potential, then add the same calories back in in the form of Protein.

I've said this before, and believe it does have merit obviously. Simple way to do this, is to cut 5g Carbs from each meal and add 5g Protein back in, so you keeep calories the same, but cut Carb energy and potentially increase Fat usage.

So if you eat 6 times a day, you're cutting 30g CArbs, and adding 30g Protein, which is only a caloric shift of 120 calories, but keeping overall daily calories the same.

[vamp]

Boss Man, I like that idea. and swanso I would lean towards circuit style training (by reading your post I believe this is what you were saying?).

so 6-8 at least 5 compund excercises consecutively done, about 2-3 min rest between circuits and done 3 times. Rep range is 8-12 at a weight that by the 3rd circuit you are at your limit by rep 8 for each excercise. 5 min rest (light walk with water, keep moving) then 15 minutes of moderate cardio a cool down and stretch.

This type of workout encourages calorie burning and strength training and can be done in about an hours time.

ie.

Sumo Dead lift
Bench press
Pull up (go to exhaustion each set)
Front Squat
Sitting Row (straight back, neutral grip [thumbs up])
Standing Dumbbell Press

This is just an example of one you could do, obviously the equipment available to you will determine overall the exercise you do. This is a full body workout so 3 times a week, one day in between and 1 day overall rest.

The day inbetween use as a cardio day to do sprints/intervals.

Cheers

[steveabode]

Hi Milly

There's always the pool, cycling, inline skating, jogging (if you're not gonna hurt your knees) and other cardio base building exercises... fat metabolises better at higher temperatures- therefore how about starting your day with one of the above? It will burn the fat whilst getting you fit and ready to carry on with other training types for years to come and thus build the muscles that look good!!!

There really isn't a quick fix- it's about preparation, being realistic about one's goals and making mature decisions that can empower your body and mind for the rest of your life.

Best of luck

Steve Bode