I do know that cardio is very good on a cut. I would also check out bodybuilding.com as they have good ideas for what you need.
Fitness Minutes: (35,097)
2,167 1/16/14 8:18 A
I am pretty much in the same situation as you are. I have been hitting PRs for the past few months in squats and presses, but my slowly bulging belly made me realize that I should be cutting. I have been cutting for 2 weeks now. Here is my experience cutting: 1. It is tough to lift as heavy when your muscles are not soaked in glycogen. In fact, scientifically, you get weaker at a prolonged caloric deficiency. So I have reduced the weights by about 10%. 2. Workout days are tougher to stay in the caloric range after the workout. So as soon as I workout and eat dinner, I hit the bed. Otherwise I will exceed my caloric intake. Non-lifting days are easier though. I was running 30km a week a few years ago before I started lifting heavy, and I was never this hungry then. 3. I drink quite a bit of tea, of all kinds, and black coffee as well. They help a lot, and so does keeping busy all the time. 4. I started walking fast to work instead of driving. I don't run as I used to long ago.
I think what is helpful here is to look at body composition.
When you start/change an exercise routine, it is common for your muscles to retain water. It is this increase in your lean mass that you are seeing on the scale. But it should be emphasised that this is LEAN MASS, not fat, and it is largely a one-off effect.
If you run a calorie deficit, then you should lose fat, regardless of what the scale (lean mass plus fat) is saying. Muscle and water are considerably denser than fat, and typically this shows up as inches lost, even if the scale is being unco-operative. Ignore the scale, and track your progress with the tape instead.
Intake is not just a matter of "as well" - watching your intake is probably 80% of fat loss, with exercise being worth just 20%.
Keep going with your lifting - strength training is actually a very effective fat burner (so long as you are creating an actual calorie deficit through diet), and keep your cardio to 30 minutes or less.
So I'm looking for tips from someone who lift weights and loses weight. Whenever I lift weights, I tend to lift heavy and thus gain weight. I'm actually looking to cut and drop some weight. And yes, I know what we eat is key as well, but for those who lift and cut, would love to hear your exercise plan (and how much cardio you put in as well).
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