File :-(, x, )
Anonymous
Sup /fit/.

I'm trying to lift and do cardio to lose weight, however a question keeps nagging at me. Now, I know that you should lift for strength. I'm not a faggot who just wants to be big, but if muscles burn energy/fat, then would training for hypertrophy be more beneficial for fat reduction than training for strength?

of course, this would be just until after my first cut cycle.

anyone have experience/anecdotal reports about this?
>> Anonymous
If you're bulking fat loss will be minimal, whether you do hypertrophy or strength training
You'll actually gain a little bodyfat if you're bulking right, I shoot up to +15%, before cutting back down to around to 8%
If you're hellbent on losing fat endurance training kinda help, ie. lower weights, more reps. Also stuff your routine with cardio. HIIT's melt flab

If you want my opinion you should bulk for a few months first, then switch to cutting. When you finally strip off the fat after bulking you'll look great
>> Anonymous
>>181774
thanks for your response

problem is i currently have a lot of fat, mostly central

i'm 6'2, 105kg/230lb (or was 2 weeks ago before i started eating better and training), and would like to lose about 20kg of fat. it's going to take a hell of a cut to get rid of that

is there any way that i can burn fat and build muscle at the same time (ie not just maintain at best)? or will it just be too slow?

do you still think i should bulk first? how much easier will it make cutting if i have some extra muscle? (i currently have very little - would it be enough to offset the extra fat i would gain?)
>> Anonymous
>>181775
If you're dead set on losing fat first, then diet is the most important thing. Diet dictates 80% of weight loss.
Along with that, do some endurance lifting and cardio. 20kg is not an insane amount of fat to lose. 4 months of dedication and you'll strip all that off

There are ways to lose fat and build muscle, buuuut it's a pretty advanced form of training and something I have no knowledge in

Google "Burn the fat, feed the muscle"
>> Anonymous
bulk then cut. you can do both but it takes more time.
>how much easier will it make cutting if i have some extra muscle?
very
>> Anonymous
>>181780
i think i'm 80% there with diet. 5 meals a day, decent breakfast, lots of protein, but my dinner is still too big and im coming in at about 2000 calories

what level of dedication are you talking about? i can see myself easily doing weights 3x/week and cardio/HIIT 3x/week. do i need more cardio? when you say endurance training, you mean like reps of 3x15? i've read there are better ways to build endurance than that tho

i have venuto and have just started reading it :)

>>181781
I know itll make it a lot easier, but the question was really if it would offset the fat gained from bulking, and (to a lesser extent) the time 'lost'. since i've just started lifting, i wont see size gains for a month or so yet. is it enough to offset that? self-esteem does play a role, and i dont really want to look fatter than i currently do (even though there would be muscle under there) unless it would really help me
>> Anonymous
>>181781
>bulk then cut. you can do both but it takes more time.
is this true for people of any weight? i.e. if you weight > 105kg
>> Anonymous
>>181834
If you weigh greater than 105 kg, you've done quite enough bulking already, lardy.

I'm a Berardi fan rather than the UNF UNF VENUTO crowd, so I'd say bulk whenever you're down under 10% bodyfat. That means most people would begin with a cut.
>> ZC !ZcFit7DWNs
>>181773
It's pretty simple. If you are stronger, you can move more weight.

Who do you think is getting better hypertrophy - the guy who reps 135lbs on the flat bench, or the guy who trained himself up to 225lbs and is now doing that for hypertrophy sets?
>> Anonymous
>>181864
hmm interesting. thanks.

i'm assuming HIIT is the way, the truth and the light for this initial loss then?
>> Anonymous
>>181884

Depends on how you do it. I'll be checking my weight tomorrow/friday to see how effective it has been in the past 2 weeks.
>> Anonymous
>>181886
cool. be sure to post. ^^
>> Anonymous
>>181900

I'll be posting in the evening GMT on the friday.
>> Anonymous
Newbies lack the base strength to train for hypertrophy effectively.

when you are a beginner you should ALWAYS focuus on strength in the 4 - 6 rep range for the main compound lifts. Get a strong base, get proficient at the squat, deadlift, benchpress, overhead press, barbell row, clean, pullup, dip, etc. only when you are moving solid amount of weight and have some muscle on your should you switch to hypertrophy if you want.
>> Anonymous
OP here

how much cardio/HIIT is ideal? i know that more is better, but i dont want to get burnt out. i started out walking, and now im jogging 2x/wk and doing sprint/walk HIIT 1x/wk

should i keep a balance of the two or just do HIIT? i actually enjoy jogging, so it might be easier to stay on track if i keep doing some of that
>> Anonymous
>>183270

I do HIIT every day unless i'm in too much pain from SQUATZ
>> Anonymous
No more than 45 minutes of regular cardio, or you will begin looking like a marathon runner.
>> Anonymous
>>183289
my question was really as far as motivation is concerned. its hard to do HIIT 6 days a week at the moment - i started off alternating walking and running, and think this has helped me keep with it so far

>>183272
not running for more than 45mins shouldnt be a problem :P