Is it absolutely necessary for me to lift weights in order to lose weight?

[ten15]

At 10AM, I don't really drink a protein shake. It's those protein things that come in a carton at costco. It's cheaper than protein bars and has about the same amount of protein. I usually work out after school, usually 4:30 - 5:30. i usually sleep at 10:30. I drink protein before I sleep because I think that because I am not eating for 8 hours, I need some protein to make sure I don't loose muscle when I sleep, and to make sure my body has what it needs to recover overnight. I might be wrong....

[cncretecwbo]

dont rely on protein shakes so much. real food is better.

[Ultra2HolyGrail]

Originally Posted by ogruskie

I see what you guys are saying...

Well, how would this sound...?

All throughout May, all I'm going to do is play tennis and jog. NO WEIGHT LIFTING. For a straight month, I'm just going to try to burn as much fat as possible, even if muscle mass is going to be sacrificed in the process.

Then, in June, I'll start a jogging/tennis/weight lifting regime once again.

What I have in mind is trying to burn as much fat as possible, then start over with the muscle building process.

Its just an idea, so please don't flame me...

Obviously, there are many athletes that dont lift weights.

[Ultra2HolyGrail]

Originally Posted by ogruskie

Whats the difference between losing WEIGHT and FAT? I thought it meant the same thing.

In case there's any confusion, I'm trying to lose FAT. I've got the muscle. I just need to burn the fat.

Sweat it off. Yes you burn alot of water but you also are burning fat. What i dont get what ano says is where are you going to lose muscle if you dont lift weights, in your arms? Certainly not your abdominal muscles. Or leg muscles.

[cncretecwbo]

Originally Posted by ogruskie

Whats the difference between losing WEIGHT and FAT? I thought it meant the same thing.

In case there's any confusion, I'm trying to lose FAT. I've got the muscle. I just need to burn the fat.

well the only problem is you cant PICK which one is burned... you can only make it more likely that you conserve most of your muscle while losing fat, any fat loos will include muscle loss as well.

[Shaolin]

Thx for the info Gonzalez_Forehand...Ive been doing steady cardio almost daily (elliptical machine 45min/a day) and losing body fat very quickly but Ill try it your way, maybe results will be even faster.

Ano you always have great info also, I appreciate that you take the time to post...I respect your obviously well researched opinions.

[Ano]

Originally Posted by Gonzalez_Forehand

I used to think exactly the same - however, I now know that this is the long way round. Your objective, as I understand it, is to lose fat and retain the muscle that you spent hours in the gym building up.

The easiest and quickest way to do this is as follows:

1). DIET - hugely important. You can do all the weightlifting/cardio/tennis you want, but if you are consuming more calories than you are burning, you will not lose fat. Cut the junk completely if you haven't already, and eat lots of green vegetables and lean meat. You simply cannot lose fat if you're in caloric surplus.

2). Lift heavy weight 3 times per week.

3). Do HIIT cardio twice a week. No 60-minute steady state treadmill missions. Warm up, do 6 intervals of going hard with a minute rest in between, warm down. Cardio over.

How do I know this?

I spent a year in the gym going cardio nuts trying to get ripped (ie, lose fat). I would go 5-7 days per week, and do steady state cardio for at least 40 minutes every day, sometimes 60, in addition to weights (medium weight, medium rep). My diet did not consist of any junk - just breakfast, lunch and dinner, nothing unhealthy. I did not see any major fat loss. I did not get ripped.

For the last three months, I have been following what I suggest above. My bodyfat percentage has gone from around 15% to around 9%. My abs are visible when relaxed. Fat has been flying off - and muscle has stayed on. Points (1), (2) and (3) are all important, but I really can't emphasize the dieting enough.

If you do nothing but cardio, you WILL lose muscle - and since you have spent time and energy building it up already, there is just no need when you can lose fat extremely effectively without compromising your muscle mass. You would be taking a step backwards.

I don't post here often but I have been around long enough to know that Ano, Rickson, OrangeOne - these guys know exactly what they are talking about. Read their posts very carefully, implement what they suggest, and you will see results.

Originally Posted by Ano

Nice post.

Congrats on your abs!!

To other posters, Gonzales forehand was telling the truth.

I have seen his before and after pictures, and his progress is very good.

In Men's Health magazine (May edition, USA version), there is a fat burning workout by Bill Hartman, PT, CSCS.

The fat burning workout by Bill Hartman is very similar with Gonzales Forehand recommendation.

Originally Posted by Shaolin

Thx for the info Gonzalez_Forehand...Ive been doing steady cardio almost daily (elliptical machine 45min/a day) and losing body fat very quickly but Ill try it your way, maybe results will be even faster.

Ano you always have great info also, I appreciate that you take the time to post...I respect your obviously well researched opinions.

Thanks Shaolin!.

I will give the proof that Gonzales forehand was telling the truth.

Here is his "before" picture (after he spent 1 year doing cardio and lifting medium weight) :



Here is his "after" picture (after doing relatively heavy weight training, HIIT, barbell complex and clean diet for 3 months):



He lost more than 3 inches from his waist without losing size in his arms and neck (it means he lost bodyfat without losing muscle).

I estimate that his bodyfat went from about 15 % to 8 % (I have never measured his bodyfat, since he is my online client. I have never met him in person).

And Gonzales Forehand, I just want to tell you how incredible you've been as a client. You perfectly coalesced passion, determination and focus while giving intricate week by week accounts of your journey.

I can't take credit for any of it - I just made up the training and diet recipes, you did the rest.

I'm really proud of you, Gonzales forehand. It was absolutely my pleasure watching you go through the three month programs. And your results?! Very good.

Stay focused, my friend.

Now, it's time for the "bulking phase".

[herosol]

Okay. Ano I need some tips on this whole just losing body fat and building muscle at the same time, cause i have absolutely no experience at all.

I'm 16 years old gonna be 17 by December
6 feet tall and weigh around 175

Although my weight is techinically sound or still a bit over
It is primarily body fat for sure. I'm not fat, but definitely not in the shape i want to be.

I read your posts about HIIT (interval training), and I'm actually quite overly excited to do it. I work hard, and i don't mind doing things suicidal like :P

But i just wanted some details about interval training, running wise.
Do you have like a specific training routine that would suit me well?
What kind of weight lifting is "heavy" and/or efficient?

Diet is okay with me, because i've already started.
I'm not looking to gain muscle fast, but i want to lose body fat quickly without sacrificing any muscle. So any help would be greatly appreciated for helping my goals. thanks

[superman1]

Herosol, do a search. Ano has answered these questions in the past. Basically losing body fat while retaining muscle requires mostly weight training (hitting the big muscles, not the little ones), some cardio (HIIT is good, there are many, many routines you can find on the net), and most importantly diet (here's where you'll have to do the most research and work).

[Ano]

Originally Posted by herosol

Okay. Ano I need some tips on this whole just losing body fat and building muscle at the same time, cause i have absolutely no experience at all.

I'm 16 years old gonna be 17 by December
6 feet tall and weigh around 175

Although my weight is techinically sound or still a bit over
It is primarily body fat for sure. I'm not fat, but definitely not in the shape i want to be.

I read your posts about HIIT (interval training), and I'm actually quite overly excited to do it. I work hard, and i don't mind doing things suicidal like :P

But i just wanted some details about interval training, running wise.
Do you have like a specific training routine that would suit me well?What kind of weight lifting is "heavy" and/or efficient?

Diet is okay with me, because i've already started.
I'm not looking to gain muscle fast, but i want to lose body fat quickly without sacrificing any muscle. So any help would be greatly appreciated for helping my goals. thanks

No, because I don't know your level of conditioning.

However, I try to be generous. I will give you a sample "cookie cutter" interval training program (running on track, treadmill, rowing or riding a stationary bike)

Warm ups : five minutes, very easy pace.

Rounds : 3 minutes each round. Run as fast as you can handle for 1 minute. (start conservatively) Then back off by running at a very slow pace for 2 minutes.

Cool down : 5 minutes, very easy pace.

Sample 16 week plan, you perform these workouts on their own, or following a weight workout.

Weeks 1-4 : do 3 rounds, 3 times per week. Counting the warm-up and cool-down, this is a 19 minute workout.

Weeks 5-8: do 4 rounds, 4 times per week. These are 22 minute workouts.

Weeks 9-12 : do 5 rounds, 4 times a week. These are 25 minute workouts.

Weeks 13-16 : do 6 rounds, 5 times per week. Thse are 28 minute workouts.

If your nutrition is dialed in, you can lose a pound or two of fat per week while using this program.

Actual results may vary, of course. But if you do a strength training routine 3 times a week, you should see fast and continuous fat loss.

Search my old posts, I gave a sample of whole body circuit weight training program for fat loss.

[chess9]

http://www.nytimes.com/2008/05/13/he...t8k9ggBlb39utQ

Interesting piece from the NY Times.

-Robert

[Ano]

Thanks Robert.

I completely agree with what William Kraemer, PhD said in that article. He is one of the real experts on strength training.

His book, Designing Resistance Training Program is a must read for fitness trainers.

[chess9]

Yes, though Fleck may be better known among recreational athletes. He's written a ton of stuff and is often interviewed. I have that book, btw. I also have one by Fleck alone somewhere around here on how to do the lifts. A form book.

-Robert

[herosol]

Originally Posted by Ano

No, because I don't know your level of conditioning.

However, I try to be generous. I will give you a sample "cookie cutter" interval training program (running on track, treadmill, rowing or riding a stationary bike)

Warm ups : five minutes, very easy pace.

Rounds : 3 minutes each round. Run as fast as you can handle for 1 minute. (start conservatively) Then back off by running at a very slow pace for 2 minutes.

Cool down : 5 minutes, very easy pace.

Sample 16 week plan, you perform these workouts on their own, or following a weight workout.

Weeks 1-4 : do 3 rounds, 3 times per week. Counting the warm-up and cool-down, this is a 19 minute workout.

Weeks 5-8: do 4 rounds, 4 times per week. These are 22 minute workouts.

Weeks 9-12 : do 5 rounds, 4 times a week. These are 25 minute workouts.

Weeks 13-16 : do 6 rounds, 5 times per week. Thse are 28 minute workouts.

If your nutrition is dialed in, you can lose a pound or two of fat per week while using this program.

Actual results may vary, of course. But if you do a strength training routine 3 times a week, you should see fast and continuous fat loss.

Search my old posts, I gave a sample of whole body circuit weight training program for fat loss.

sweet. that sounds like a good base to start off from.
ill definitely search up your other posts for more info thanks.

[cncretecwbo]

Originally Posted by Ano

Thanks Shaolin!.

I will give the proof that Gonzales forehand was telling the truth.

Here is his "before" picture (after he spent 1 year doing cardio and lifting medium weight) :



Now, it's time for the "bulking phase".

i dont mean to be critical but he looks almost too skinny in the last pic imo

Originally Posted by herosol

Okay. Ano I need some tips on this whole just losing body fat and building muscle at the same time, cause i have absolutely no experience at all.

I'm 16 years old gonna be 17 by December
6 feet tall and weigh around 175

Diet is okay with me, because i've already started.
I'm not looking to gain muscle fast, but i want to lose body fat quickly without sacrificing any muscle. So any help would be greatly appreciated for helping my goals. thanks

well if you loose too much from where you are, youll just look underweight and skinny (believe me, i did the same thing once). you need to gain some muscle first i think

[Nellie]

Originally Posted by Fay

Have you ever seen a fat long distance runner? ... aerobic exercise that is weight bearing is the fastest way to burn fat. If you break anaerobic threshhold, you lose less fat and tear down more muscle tissues .... running at 70-80% of your max heart rate is a good amount. It also depends upon how much tennis you play ... potential for over training. I am having to cut down the number of hours per week of hard running tennis in order to add in running--just to be on the safe side.

I know many people who run regularly who do not lose weight - although generally trim, they usually settle into a weight that often a few more than desired.

from personal experience, I find I need to vary the workout constantly to lose weight. Which means, I am always sore

[herosol]

hey can anyone just help me get something right?

I was doing the whole HIIT thing, and my 1 minute sprints are around 9-10 mph.
Is that fast enough?

If not. How fast should i run at?

[Ano]

Originally Posted by cncretecwbo

i dont mean to be critical but he looks almost too skinny in the last pic imo

Actually we did that on purpose.

My first priority was to get him lean to a single digit bodyfat (without losing muscle) and then start the "bulking phase". I have sent him his mass gaining program.

He tried to get lean for a year by doing cardio 5-7 days a week, 45 minutes-1 hour per session, and failed (as you can see in his "before" picture).

And then he saw my posts on this forum. He contacted me and hired me as his fitness adviser.

[Ano]

Originally Posted by herosol

hey can anyone just help me get something right?

I was doing the whole HIIT thing, and my 1 minute sprints are around 9-10 mph.
Is that fast enough?

If not. How fast should i run at?

No one can answer that, since no one know your level of conditioning.

However, you can count your heart beats per minute immediately at the end of 1 minute sprints as a guideline.

At the end of 1 minute sprint, your heart beat should be around 194-204 beats/minute. If your heart beat reach that range, you are doing fine.

If your heart beat don't reach that range, increase the speed of your sprints.

Your max heart rate is 204 beats/minute (220-your age).

Of course, I assume that you don't have a heart problem. IF you do have a heart problem, I certainly would NOT recommend HIIT for you.

To be safe, check with your doctor first.

[RealPro]

Regardless of whether you do cardio or weights, you got to limit the calories, too.