I know this sounds ridiculous. But I really would like to lose 20 lbs this summer, and i feel as if its impossible now. I lost almost 28 lbs two years ago. So proud of myself. I was a cardio queen. But i wore myself out. I was bored, I was exhausted, it was all I thought about.
I switched to kettlebell training, then I started to do bodyrock interval training. I gained alot of muscle in lower body along with arms.
Then I started working out less hard, because once again, I was wore out. I became obsessive. I started gaining weight. eating is horrible. I hardly eat a meal a day. I have snacks. I try to eat normally but im scared to gain weight! I want a balanced diet, and eat meals. So I am switching that around as of now.
but i am at the weight I was before I lost all that weight two years ago. AND MORE. I weigh 140 lbs. And no this is not All due to muscle. I did not gain that much muscle lol. so i know its fat.
I want to know, if I start doing only cardio again and maybe strength training once a week. Will i lose weight again? I need to lose pant sized because i can't fit into anything now! Its expensive and exhausting. I try to incorporate yoga, and weights, and cardio, but I feel useless because I don't know where i went so wrong. And i feel as if the muscle i have is going to prevent me from being 120 again. Sounds soo stupid out loud. But its hard to explain what I'm feeling.
I needdd to know what to do. What kind of workouts I can do that will definatley help with weight loss, and get to goal. How do i turn around eating habits without gaining? Anyone have ideas or advice. or experiences?
im 5 foot 3. short . and any weight i have is visible. im ready to work hard as hell to get this process going. Im already prepared that im in for it.
How to Lose weight when you have a lot of muscle.
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Re: How to Lose weight when you have a lot of muscle.
Weight loss begins with diet. Keep a food journal then try to do a clean 40% carbs, 30% fat and 30% protein diet. Aim for 10 Calories per pound of body weight. As far as exercise I highly doubt that lean body mass was the problem. That being said do a mix of long duration cardio (1 hr+)on alternating days with sprint interval training days(30 seconds fast/60 seconds active recovery) for 30 minutes including warm-up and down. You can run, bike, swim etc. using this format. By mixing these you should lean out without bulking. Ideally add some light weight fast paced full body circuits twice a week.
Best,
Hollywood Personal Trainer Los Angeles
Best,
Hollywood Personal Trainer Los Angeles
Re: How to Lose weight when you have a lot of muscle.
Definitely don't sacrifice the muscle, because what caused the muscle building, will also have caused strengthening of connective tissues and better bone density.
1lb of added muscle burns an extra 45-50 calories per day, so losing muscle could potentially increase your weight, or at the very least it might cause you to have a worse body composition, if you replaced the lost muscle with exactly the same weight as fat.
I would suggest the sort of things Ult mentioned, as I feel intervals coupled with a total body format would work.
You would lose muscle however if you did one session of strength training a week, so you'd have two options on the strength training, if you were trying to maintain muscle bulk, but not significantly add.
1. 2 strength sessions a week.
2. As many sessions as before but using around 75%-80% of the weight you normally lift / use.
Effectively either of these things should have a limiting or capping effect on muscle gain, so that you could try and maintain a ceiling limit.
1lb of added muscle burns an extra 45-50 calories per day, so losing muscle could potentially increase your weight, or at the very least it might cause you to have a worse body composition, if you replaced the lost muscle with exactly the same weight as fat.
I would suggest the sort of things Ult mentioned, as I feel intervals coupled with a total body format would work.
You would lose muscle however if you did one session of strength training a week, so you'd have two options on the strength training, if you were trying to maintain muscle bulk, but not significantly add.
1. 2 strength sessions a week.
2. As many sessions as before but using around 75%-80% of the weight you normally lift / use.
Effectively either of these things should have a limiting or capping effect on muscle gain, so that you could try and maintain a ceiling limit.