Fitness Minutes: (12,713)
4,114 6/15/12 8:35 A
It depends on your definition of simultaneously. You cannot be in a surplus (required for muscle gain) and a deficit (required for fat loss) at the same moment in time. There are a couple of ideas with regard to "recomping" where any given day or couple of days you're switching from surplus to deficit. It's not easy. Two suggestions, follow UNIDENT's advice and cut the cardio down and ditch the split routine. Look at serious lifting with a program like StrongLifts or 5x5. The diet cycling is best described by Martin Berkhan who authored "Lean Gains". Here are some links of interest.
But remember, the key is to lift heavy stuff and progress. More weight on the bar = more muscle. Progress means more reps or more weight for every workout. The workout plans I'm linking to describe how to progress.
To build muscle at the same time as losing fat, you need a VERY detailed and exacting nutrition plan, specifically designed around a just as exacting exercise plan, with considerations for exactly what to eat, and exactly when in the day.
Frankly, it's a pain in the patootety!!
Generally speaking, people need to eat at a deficit to lose fat and need to eat at a surplus to gain muscle. So you can't do both at once. It's technically possible, but it's very unrealistic for 98% of the population.
The funny thing is ... you didn't mention food at all. Running isn't going to help you lose weight. Not at all. In fact, being such a high intensity workout, you need to ensure you eat adequately to fuel the running. It's a delicate balance.
What you EAT is going to be key. Not what you do for a workout.
Switch your 2x weekly split routine to a 2-3x weekly full body. Run 3x a week. Eat a small deficit to lose a little fat. Eat a small surplus to gain a little muscle.
Fitness Minutes: (24,389)
6/14/12 3:02 P
A lot of runners make the mistake of not workout their legs. In order to run more efficiently you have to strengthen all the muscles in your legs. I made this mistake when first started and I've found that strength training for my legs has increased my speed. Kyler is also right. You really want to avoid running every day. Every other day works or just go 3 times a week. That'll give your legs appropriate time to rest.
Fitness Minutes: (23,806)
6/14/12 2:38 P
Actually, your plan looks really good. Similiar to what I've done in the past to lose 40 pounds of mostly fat. Remember that you need to eat right too, but here we're talking about your workout plan.
Short answer is no, you can't build muscle while losing weight. Building muscle needs a caloric surplus while losing weight needs a calorie defecit. You can go the slow route and keep your weight steady, and using fat as energy and building some muscle. But for major changes in either you kind of need to choose one or the other for your goal.
That being said, that is no reason to not lift. With a calorie defecit from a combination of eating right and running you need to lift to maintain the current muscle you have. If you don't lift and are just running, your body does start to break down some muscle and protein to use as energy since it figures it doesn't need the muscle as much any more. You have to keep lifting to prevent this. 2 days is enough to maintain, but three would be better.
I notice you don't have legs listed. This is a mistake many beginers make. They just want defined abs and bigger arms to look good. Leg muscle is important as it will make every other action in your life easier. And if you haven't worked them before, that is one area you could actually build muscle while in negative calories. The more muscle you have, the more calories your body burns on its own, with no extra effort on your part.
And running every day isn't the best idea. It gets tough on your shins and feet. Everyother day is best. And then lifting every other as well. You can either do full body, or isolate muscle groups like you have, but you need to make sure you do those hard since you're only hitting them once a week. Feel free to send me a message if you want to talk more.
It's difficult to build muscle while eating at a defeceit. If you're new to lifting, you mat be able to get a little if you lift heavy. Also, if you're new to lifting full body would be a better way to go. You may also want to Google to look at pictures of 18% body fat*. How'd you get that measured? You probably don't have much body fat to lose if that's really the case. You'd probably benefit from a bulk cycle rather than a cut.
Doing that much cardio can also hurt your efforts to build muscle.
*If you're a woman. If you're a dude, it's much more realistic.
Edited by: JENMC14 at: 6/15/2012 (05:38)
Fitness Minutes: (0)
6/14/12 2:21 P
I need to lose 5-10 lbs, my current body fat is 18% and I'm 5'7...
This is my weekly plan- Monday - run, burn 500 calories Tuesday - chest, back and abs building Wednesday - run, burn 500 calories Thursday - arms, shoulders and abs Friday - run, burn 500 calories Saturday - run, burn 500 calories Sunday - rest
Is this a bad plan, if I'm not going to be gaining any muscle I'd rather just run everyday to lose weight then gain muscle after the weight is off.
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