0
 
Author: Sorting First Post on Top ↑ Message:
SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 55,750
4/3/14 6:20 A

SparkPeople Team Member

My SparkPage
Send Private Message
Reply
Although some have had different experiences, I find losing fat and gaining muscle to be somewhat conflicting goals. To lose fat, you need a calorie deficit, but to gain significant muscle (not to "bulk up") you need a calorie surplus. My advice would be to focus mainly on the fat loss for now, and once you get pretty close to your goal, then you can adjust your dietary habits to make it a little easier to gain muscle.

Make sure you're eating enough to support your level of activity. Also consider measuring yourself once a month or so, since many times you'll see a loss of inches even if the scale isn't moving.

Hope that helps,

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
SALOHCIN83's Photo SALOHCIN83 SparkPoints: (7,557)
Fitness Minutes: (3,407)
Posts: 192
4/2/14 7:25 P

Send Private Message
Reply
As you are definitely on the right track to not worry too much about weight. You may find you actually gain weight before you lose weight but that is muscle mass, not fat. It is weight that will help you lose the fat in the long run!

Check out my Swimming Fitness group for great pool workouts and other low impact alternatives to running
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=62590


 current weight: 172.2 
 
186
180.75
175.5
170.25
165
SALOHCIN83's Photo SALOHCIN83 SparkPoints: (7,557)
Fitness Minutes: (3,407)
Posts: 192
4/2/14 7:24 P

Send Private Message
Reply
Tracking is huge! Make sure you account for the calories in everything.

Weight training with trying to lose fat is actually the ideal situation because the added muscle and the muscle work burns calories.

If you are doing cardio in the morning I recommend a recovery drink or meal of sorts after that training to make sure you don't crash and then a protein shake (lean whey protein) after the strength workout.

Make sure you account for these things and ammend meals as needed or even substitute a meal for the protein shake if you finish your workout at dinner time anyways.

Check out my Swimming Fitness group for great pool workouts and other low impact alternatives to running
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=62590


 current weight: 172.2 
 
186
180.75
175.5
170.25
165
MANDYJ73's Photo MANDYJ73 SparkPoints: (13,679)
Fitness Minutes: (14,715)
Posts: 264
4/2/14 6:53 P

Send Private Message
Reply
Any great tips out there for anyone trying to add muscle and diet at the same time... oh, yeah... I've also gone vegan. lol....

I want to shed around 20 pounds still... and add some bulk... not too much... things are going well in the gym... but now I'm trying to lose that last bit of weight...

I'm not stepping on the scale anymore... the results are confusing ;) ... I just want to get smaller now... but my body wants food :))

Any suggestions are great :)

Ps... I'm doing cardio in the mornings.... and weight training in the evenings... usually 5x per week.

Edited by: MANDYJ73 at: 4/2/2014 (18:55)
Lost 130lbs... going after the last 43 :)


 Pounds lost: 12.0 
 
0
10.75
21.5
32.25
43
Page: 1 of (1)  

Report Innappropriate Post

Other Fitness and Exercise Topics:

Topics: Last Post:
Brazil Butt Lift 6/17/2014 1:08:30 PM
100 Pushup Challenge Question 4/22/2014 8:13:18 AM
re-evaluating the 10,000 step rule 5/7/2014 7:30:28 PM
Should I workout even when I'm sore? 4/29/2014 3:40:37 PM
Do you do what you want or what you should? 7/14/2014 11:06:36 AM

Thread URL: http://www.sparkpeople.com/myspark/messageboard.asp?imboard=6&imparent=33380439

Review our Community Guidelines





Diet Resources: low vitamin d | vitamin d and calcium | calcium with vitamin d