How do you get lean and build muscle? Apps always want premium.

[B_rad_ical96]

I want to loose a bit of fat, and keep tightening up muscles. Most apps ask to pay for a subscription which I do not have the money for. I need a food plan and workout plan that will get me there. Anyone have ideas? 

[WendyB]

Tighten Muscles doing strength training would be best. you would need some weights.

Several books out there can teach your proper form

Or Youtube. You can find a lot there

[emili]

cardio will burn fat- lifting will build muscle. done together its magic. food plan is easy- healthy food. read labels, count calories and if you want to lose weight- less in more out. track everything. Good luck! And please take Wendy's suggestion- there is a ton of free information out there. Just do your research about the source- you want good advice, not some hack pretending they know what they are talking about.

[B_rad_ical96]

Thanks for the replies. Everything you said makes sense.

[Heybales]

Go look up leangains.com.

Then stronglifts.com.

You'll never gain muscle as fast as you can lose fat unless you purposely chose to go slow (which can be great too) - but strength training can sure help make sure what is lost is only fat, not muscle.

And what little muscle you can gain at first a tad faster, can only happen at first, so it is better to lose at reasonable rate while lifting.

Reasonable deficit for amount to lose very important there too, along with enough protein.

[TandemWalker]

Hi @B_rad_ical96.

The Hasfit web site offers whole library of videos, all free, that combine cardio and strengthening. There is nothing glamourous about their videos, but they are effective (if you can tolerate the awful music background).

If remember that losing weight and building up muscle can be a on collision course, at least temporarily. Toning up and building muscle mass may cause you to gain a little weight - but it will be muscle weight, no fat.

Like yourself, I stay away from apps that require subscriptions and $'s. There is so much available on the Web that there is no need to pay for those apps, most of which aren't very good in the first place and skimpy on form, warm-up and cool down routines. The only time a pay for fitness material is when I'm looking for something very specific and only after doing a lot of reseach and reading reviews before I buy anything.

For me, since I have do desire to become Mr. MuscleMan (too old for that any way), free weights routines and resistance bands, interjected with some cardio, works well.

Hope this helps. Have a nice day.

    TW     

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(If this tip solved the problem for you, please mark this post solved, as this will be helpful to other users experiencing similar issues.) 

[SunsetRunner]

Personally don't count calories anymore, but keeping a journal (pen & paper), what have been eaten, how much (time of eating), feelings.. did it make more satisfied after? Not really feeling hungry but when starting eating, feeling have a small appetite, noticing not needing more.

If having recently eaten until comfortably full on nutritious rich foods, and getting a craving, it can be false hunger instead since having just eaten a epic meal..

A food plan can tell there's even hundreds calories left, but our bodies may not be hungry anymore, not needing more. The food plan would then give a license to eat more, while your body could be perfectly happy in the moment (not being hungry) when having met all nutritients it needed.

It also depends on how accurate you are with food logging, though the real foods eaten may be more nutritious than the food found in the food logger, containing a bit more or a bit less calories.

When noticing there's calories left to eat, while not hungry. Try trusting your body by not having more if it not feeling the need to have more.

Packages can be off, and can contain more calories than the package says or a bit less.. but the best foods for your body are the ones which don't have any labels (fruits, vegetables, meats, eggs, fish..) the foods nature provided (as minimal as processed), some good foods can come in a package (like a freshly packed salad).. look at the labels, if it contains anything you are not able to pronounce it can't be good for the body..

When logging food, but not hungry, and there's for example 50 calories left to eat while not hungry, that would give a license to eat more while your body can say 'we're perfectly fine', it could give a license to have some candy instead just to get the calorie goal, while it's possible to already have reached the 'daily calorie goal' with having eaten a bit more than actually logged.

And when a cookie could be easier to log since it contains a label, having for example a piece of fruit instead, if it means going over the 'allowance' a bit, will be more healthy for the body, and keeps satisfied for longer.

Personally feeling satisfied for longer when leaving out cookies,.. and eating nutritious rich foods mainly.

When having some cookies, freshly home made cookies are a better choice over factory made ones, or a freshly made cake at home rather than a prepackaged one which can still be eaten in x months..

Choose your foods wisely, for a healthier you.

Always listen to your body, use a food plan as guidance. Find out which foods leave you more hungry, which foods leave you more satisfied, and of course all foods eaten you must like / love to eat.

For example love to eat banana's, apples.. as fruit but can't eat a pear somehow.. love to drink some coffee, but can't drink coffee of some other brands.. sometimes skipping meals if feeling to force feed in the moment (like looking at the fruit scale, feeling even that apple would be to much to have in the moment).. allow to have when the body is ready for more nourishment..

It can be tricky to listen to your body when hungry / being satisfied / needing a bit more.. what it needs when it needs and how much.. over time becoming more and more in tune with your body when eating natural foods mostly, if the foods for example mainly consists out of junk foods,.. our hunger / satisfied signals are out of whack.. and still desiring to have more of those foods since they are designed to taste great and wanting more from, but not leaving the body satisfied.

When aiming to eat natural foods mainly (90%), our bodies crave more and more of the healthier foods / nutritients, not asking for prepackaged 'junk foods' anymore..

What we eat is what we become, so when eating try to make the best choices in the moment when hungry, or if not so hungry but could eat a bit more and being able to choose nutritious rich foods over the less nutritious ones..

Your body will thank you,

[I-train-hard]

b_red

Use this http://stronglifts.com/5x5/

let me know how it goes.