Tips on burning fat but still gain muscle

[Deezy123]

Hi, every day I go for a quick morning run, cardio and weights, I burn over 200+ calories each day. My goal is to lose 3 kg. I'm 150cm (4 11) and 50 kg (110lbs), how long will it take for me to achieve my goal? 

[mlaccs]

If anyone can tell you based on the info provided then they need to be making a living betting on sports and not playing in the forums.    (grin)....   The fitness is important.  The FOOD is bigger.  How much do you eat?  Look at apps like MyFitnessPal to track your food intake.  Get EVERYTHING and those calculators (they will work with FitBit) will get you a decent estimate.

Food is always going to be 70-80% of the challenge. 

[SunsetRunner]

It's possible to be leaner with having decreased body fat and with exercising the muscles can become stronger so the weight loss of body fat has been compensated with a increase in muscle mass and being at the same weight.

Don't focus on weight alone, but on changing body composition, this can automatically come when trying to eat only when feeling hungry, stop when feeling comfortably satisfied,.. trying eating mostly nutritious rich foods nature intended us to have as minimal as processed to stay satisfied for longer (fruits, vegetables, eggs, when not vegetarian (meat, fish,..)..

Try trusting your bodies hunger / satiety signals, though notice in case of seeing your ribs, knowing to eat a bit more again.. (though our bodies want to survive and if it senses danger when things going to the extremes, being more hungry than usual and the desire to eat can become so large like having feasts on some days while eating possibly less on other days but the body doesn't like to starve).

Our bodies find and stay at the healthy weight / body fat range automatically where it's most happy at when eating to nourish, stop when satisfied, trying to eat nutritious foods mostly. Things like cookies,.. can interfere with hunger / satisfied signals, cause it's possible to never feel satisfied for example when eating for example the 'allowed' calorie intake from junk foods only (the body still being hungry cause of not having the nutritients it needs)..

Exercise for fun, eat when hungry, stop when satisfied mostly on the better foods. Anything else with moderation..

[JBradsher]

I assume that you are trying to burn fat here. If not, my remarks may be less helpful.

The caloric equivalent of 1 kg of fat is 7,700 calories. If you want to burn off 3 kg of fat, that is 23,100 calories. Considereing rate of achievement, you must consider caloric input and output for each day. 200+ calories is the approxoimate amount I burn in 3 hours of sitting at a desk, not a lot of calories burned.

If you intake (by diet) 2000 calories in a day, and burn 2,200 calories a day, you have a rate of caloric deficit of 200 calories/ day. You can do the math to detemine that this would require 115.5 days at this rate to burn 23,100 calories.

[divedragon]

Not enough information and the question is not really answerable in terms of a specific number.  Anything having to do with the human body is frought with so many variables, it's almost impossible to predict anything with any degree of certainty.

Having said that, I assume you mean you burn 200 calories in your workout sessions?  That's not significant and I would recommend to try upping your intensity.  I will typically burn in the 500-600 calorie range during an hour long session.  Also, you must take into account how many calories you consume and of what type.  One of the more recent 'discoveries' is that a carb calorie, while equal to a protien calorie per gram actually causes an increase in insulin production above that of a protein which may result in less fat loss even with a calorie deficite.  The extra insulin overrides the burn.  The more simple the carb, the greater this phenomenom seems to be.

The old calorie in / calorie out method isn't so accurate with this in mind.  You'll need to set your diet so you consume good fats and good proteins as the majority of your caloric input and combine that with the calorie deficit.  A good rule of thumb is to have a 500 calorie a day deficit which would be about 1/2  kg per week.

There are over 40 hormones involved in the digestive, energy process in the body.  Getting them in balance along with diet and exercise is a huge challenge.  If you can do these correctly, you can expect to loose the 3kg in 3-6 weeks, but allow yourself a 10 week interval to tweak and fine tune your changes.

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@Deezy123 wrote:

Hi, every day I go for a quick morning run, cardio and weights, I burn over 200+ calories each day. My goal is to lose 3 kg. I'm 150cm (4 11) and 50 kg (110lbs), how long will it take for me to achieve my goal? 

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[Heybales]

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@Deezy123 wrote:

Hi, every day I go for a quick morning run, cardio and weights, I burn over 200+ calories each day. My goal is to lose 3 kg. I'm 150cm (4 11) and 50 kg (110lbs), how long will it take for me to achieve my goal? 

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Time based weight loss goals are a great way to have failure, cause aggravation and stress, and actually make it worse to reach goal.

Ditto's with others - not enough stats to figure anything out.

And the confusion in thinking exercise causes weight loss - if just starting it actually causes water weight gain for many reasons.

Diet is for weight loss - done right just fat loss, done wrong will include muscle mass.

You need a 250 cal deficit daily from whatever Fitbit says you burn, with that little to lose.

That requires accurate food logging - by weight eaten, not measurements.

That's 1 lb of potential fat loss every 2 weeks - offset by whatever water weight gain you have from the exercise.

Then again - will people see you standing naked on your scale in the bathroom, or how your body looks to even know the weight?

[josephz2va]

For me it's a daily regimen of Early Bird Elliptical Runs for as long as I can tolerate and nightly regimen of personal training, perferrably with Fitstar - Get Lean Program or Daily Conditioning. Plus monitoring what your intake is. Bad intakes vs Good intakes.

[extra_medium]

You can retain a lot of muscle while you lose weight, but you won't be gaining any appreciable amount.  Calorie deficit = weight loss, calorie surplus = weight gain.  Your body won't build additional muscle from your strength training if there is nothing to build with.  However if you lift heavy you'll keep a lot of the muscle you already have as you drop pounds.

[extra_medium]

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@divedragon wrote:

One of the more recent 'discoveries' is that a carb calorie, while equal to a protien calorie per gram actually causes an increase in insulin production above that of a protein which may result in less fat loss even with a calorie deficite.  The extra insulin overrides the burn.  The more simple the carb, the greater this phenomenom seems to be.

The old calorie in / calorie out method isn't so accurate with this in mind.

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Calorie in calorie out is really all that matters, it's just physics.  That said, many people feel more satisfied eating fats/proteins vs. simple carbs and end up consuming fewer calories as a result.