I decided to google the question of how one loses weight and gains muscle mass at the same time because the answer seems to be contradictory.
Lose weight = eat less calories and gain muscle mass = eat more calories.
By the time I finished reading all google had to say, I felt like there was no real solution for me? I sent a sparker a spark message who has done incredibly well and is body building (its too soon for a reply) and then emailed a young man I know to be a real brain box and well informed due to regular googling all kinds of stuff with my question and this is his answer.
In addition he created a "way to eat for life" for his wife and she is looking amazing.
This was his reply...
To lose weight fast:
1: cut out breads and pastries COMPLETELY
2: no complex or refined sugars (including sweeteners etc.)
3: TONS of cardio... And not soft on yourself cardio like most people do... You only start burning fat after about 15-20 min of cardio. If you don't sweat...you won't lose weight...but just because your sweating doesn't mean you can stop, cos some people sweat easily and quickly.
4: make sure you have a protein shake or a protein rich diet to keep your energy levels stable... Protein rich diet includes Eggs and lean meat, not big meaty steaks or fatty mince as most people try to have 2-3 times a week claiming its for protein intake.
5: add balsamic vinegar or apple cider vinegar to as many of your meals as possible. It cuts fat extremely well.
6: drink water before EVERY meal, minimum a glass and a half... This will fill your stomach enough to prevent portion distortion but little enough to allow enough food to sustain energy levels. ( don't drink it an hour before the meal, that's cheating and won't do anything)
To build muscle:
1: remember if you are exercising hard and eating for weight loss your body will start eating its muscle tissue, to prevent that you must follow step 4 above.
2: muscle building exercises like : squats, lady push ups, crunches, elastic band work, stair climbing etc. ( these make your body feed the protein into your muscles and prevent your body eating the muscle and then losing muscle mass and tone)
3: eat 6 small meals a day (the 3 extra meals are not full meals, they are AN apple, A banana or any piece of fruit you prefer... So in effect it's 3 meals and 3 pieces of fruit in between meals)
This keeps your thermogenic core burning hot and strips the fat off muscles and so makes your body feed the muscles.
That's about it.
So this is what I am already doing which is wonderful because it means that I am on the right path already. What I can do is add balsamic vinegar to EVERYTHING and did you know that a healthy dose of balsamic vinegar is FANTASTIC in tomato soup?
I just found that out this evening. The other thing I can do is...DONTspare the horses at boot camp and DONT have bad days for the next 3 months. If I feel that sugar or carb crave my back up plan will be to walk it off to the nearest shopping center to buy a bottle of water.
The money spent will have been worth it in the long run.