@skeeter250 wrote:
I am looking for workouts to burn fat and gain muscle weight. I want to lose around 40-50 pounds by June 2015 can someone help me out on what are some good excersies or workout routines that have helped them.
I do not eat any red meat - low carb intake and usually eat lots of veggie and fruits
I have a shake for breakfast
usually some type of veggie for snack
tuna or type of fish 2x a wk for lunch- off days i usually would eat chicken (wraps or in a salad or homemade soup or tuna and twisto crackers(once in a while)
Snack is again usually fruit or veggies
dinner would be veggies, quinoa (veggie stry fry- but steamed veggies mixed in quinoa)
so if i could get some help that would be awesome! Thank you ahead of time
Don't view the workouts and their energy source as the important part, view the change to the entire day.
You could do a decent cardio session and burn max fat you'll burn - for that 1 hr.
Let's say 600 calories, 50% fat calories = 300 calories fat / 9 cal/gram = 33 grams = 1.2 ounces fat burned during the workout.
And because it was an easy session - that's about the extent of the extra burn that cardio session gives you.
You could do a really difficult lifting session full body and burn mainly carbs then for the 1 hr but not many calories, but during repair for the next 24-36 hrs as metabolism is increased, you'll burn more calories and fat than that, because what you eat goes more towards the repair then just refilling glycogen stores.
So don't view it as just the workout. Depending on what you are training for, some slow cardio could be very appropriate, but all out cardio day after day will backfire too. But if you start viewing it as ONLY increased calorie burn, you'll make bad choices for your available time.
And you won't gain much of any muscle while in a diet. If a smallish deficit, lifting to failure in a progressive routine, for first 3-6 months as newbie you might gain an actual 1 lb every 6-8 weeks of muscle, after you have tapped out your existing muscle for all it can give you.
That's the only way you'll gain muscle, unless you have been totally couch bound for years with no muscle, in which case walking could build some. But walking doesn't need much either. Seen people in a hospital walking around....
But the amount of fat you could lose in that same time will show off a whole lot more muscle that what you could gain, and if it's stronger muscle from using it, even better. Because to get stronger you don't require more muscle at first. And getting stronger will make muscle bigger, even without adding more. Common misconception.
Curious - low carb intake, but you eat lots of fruits and vegetables. You do realize main component of fruits and vegetables, right?
And you have a real lack of protein their it sounds like, you are going to have to worry more about losing muscle mass in a diet, which is the norm, rather than hoping you'll gain any.
You might think about 1 gram per lb of goal weight as the daily goal to reach.
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