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Anonymous
Ok /fit/,

I just finished burn the fat feed the mussle, tom venuto etc...

It was a good book but i'm confused...

I always thought you have to go through a cutting phase (to lose fat) than a building phase (for muscle). He seems to say that you do them simultaneously "for best results".

How exactly should I be exercising to be most effective?

I have a weight loss goal of about 20 lbs, and I always want more muscle! I'm 5'11" at ~170 lbs.
>> Anonymous
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UNF UNF UNF FUCK YEAH VENUTO
>> Anonymous
OP don't worry, this board is full of fatties and trolls, hopefully someone will know. Just keep bumping
>> Anonymous
>>227040

Changing to a proper diet consisting of 4-6 small meals a day, and exercising regularly WILL make you lose bf%, and gain muscle at the same time. Maybe that's what he meant?
>> Anonymous
Friday and Saturday nights are generally not good nights to post serious questions. All the /fit/ people are doing stuff *gasp* outside.
>> Anonymous
The reason you should do them simultaneously is so that your body won't LOSE existing lean body mass when you cut down on your calories. By doing weight training, your body will be more likely to retain its muscle so most of the weight you lose will be fat.
>> Anonymous
>>227126

OP here,

touche, but most of us REAL fit people were running marathons this morning, therefore we are loading and resting now :D
>> Anonymous
>>227134

This brings back memories of wrestling in high school...so why would you cut then build then cut then build? This is a blatant contradiction...
>> Anonymous
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>>227204

People who run marathons aren't /fit/.
>> 00Elf !3GqYIJ3Obs
>>227040

A serious, experienced athlete or bodybuilder typically cannot build muscle and lose fat simultaneously. However, the target audience of Ventuo's book isn't the experienced, it's the newcomers. Someone completely new to exercise who begins a weight training program and a cardiovascular regimen with a healthy and sufficient diet will, typically, gain muscle and lose fat. It's not all that uncommon.
>> Anonymous
>I always thought you have to go through a cutting phase (to lose fat) than a building phase (for muscle). He seems to say that you do them simultaneously "for best results".
Obviously you didn't read the book properly.

>>227134
It appears this man, however, did.
>> Anonymous
>>227234
It's normal to gain a little muscle when losing fat, or to lose a little fat whilst gaining muscle, but it's not possible to do BOTH at the same time beyond that. Like you can't drop 20 pounds of fat and gain 20 pounds of muscle simultaneously.
>> Anonymous
>>227247
You realize the two things you just compared as distinct and IMPOSSIBLE to make happen at the same time--were exactly the same thing, right?
>> Anonymous
>>227212
/fit/ isn't about being all muscular and that shit. The point of being /fit/ is to promote a healthier lifestyle and to be able to live by it.
>> Anonymous
>>227295

Running marathons isn't healthy, its damaging and counter productive to being /fit/. You can't pick up a 75 lb box, but damn, you sure can run 26 miles REAL good.
>> Anonymous
>>227312
How is it unhealthy? No, it's not lifting and shit, but guess what? Lifting is a hobby, like anything else. Some people don't enjoy it and rather run.
>> Anonymous
>>227312
Fitness of the heart and lungs, bro. I'm an ex-marathoner turned lifter, and I miss the days when I could have kept going on and on forever.
>> Anonymous
>>227318

I'm not dissing running, I'm dissing marathons. They fuck up your knees, catabolize your muscles, and occupy an inordinate amount of a your free time.
>> Anonymous
>>227318
Marathons are unhealthy for the muscle because when used that way it begins to break down.
>> Anonymous
Lower your fat and carb intake, have more meat and fish, exercise more, maybe take a couple of vitamin tablets just to make sure your getting what you need (an all rounder, don't go to a health store and come back with three tons of uranium because the lady behind the counter says it helps your feng shui) and do some weight work. Running is good to lose fat, but doing weights will build up muscle mass. Do a mixture of both.

Most importantly, go see someone in a gym face to face, you can only learn so much from reading it on the internet, get proper help.
>> Anonymous
wow /fit/, i knew you suck but you cant even come to a conclusion?? poor op, hes probably at home feeding on twinkies.
>> Anonymous
>>227040
at the start, doing ANTHING will cause you to build muscle and lose fat. use that time to learn the main compound barbell lifts and get strong in them.

eat a weight loss diet, and train for strength. NOOBS CAN DO THIS EFFECTIVELY FOR THE FIRST 6 MONTHS OR SO.

after that, you will get used to lifting weights and have learned the lifts. then you start reducing your rest time, increasing set durations and the aerobic nature of the lifts. ie

set 1:
deadlift into
clean into
front squat into
push press into
back squat into
jerk from behind neck

this is one set. you use a light weight. you will puke
these are called barbell complexes. this in conjunction with a reduced calorie (carbs first) diet, will stimulate muscle preservation and fat loss. but you need the muscle there in the first place to have a shape to cut down to, have the strength to do complexes, and increase of metabolism.

start by doing something like rippetoes starting strength, and perhaps some hiit on 2 different off days. eat to lose weight, BUT you wont have to reduce your calories by that much due to the energy expenditure from all the training. start slow, eat clean. if you find yourself sore and tired, eat more.

remember starting out, DOING ANYTHING WILL BUILD MUSCLE AND BURN FAT. take advantage of this time to learn the lifts and exercises that you will use at rapid fire later on.

this is my opinion. do your research. but please do NOT do the following:

light weights high reps that aren't full body complexes
solid state cardio
isolation exercises

these things are very ineffective. they still work, but there are much better ways to spend your time in the gym
>> Anonymous
>>227319
are your knees sore? have you pulled a psoas/rectus femoris/hamstring?

are you any stronger and capable in every day tasks?

running long distances does give you a strong heart, but it makes you more efficient at burning fat. which MAY sound like a good thing but that means you use LESS fat and LESS calories while doing it.
you can build a strong heart through weightlifting, there are many methods, and you gain strength and endurance throughout all of the movements of the human body, not just running.

heres another weird fact: getting good at running doesn't get you good at swimming, rowing, cycling, etc. solid state cardio is a very specific thing and it's not just cardiovascular adaptations that get you good at it, its also muscular adaptation, which doesn't carry over to exercises that use other muscles or muscles in different ways.

weightlifting does get you above average performance in EVERY physical task. you may not be able to run 20k, but you will be able to do say 8k on a whim, and that's much higher than an untrained individual, and you still retain balanced capabilities.
>> Anonymous
>>227323
i want to say this too, people of European descent really haven't evolved to run long distances. we didn't live on the plains or the savanna like Africans and there are differences you can see.

High calf insertion points for added rebound
tall slender frames

are just one of a few physical differences between white people, and say, a Kenyan.

Europeans are more built for hiking. less overall repetition and strides, more muscular effort into each stride. we are generally stockier and more robust. (not counting those descended from slaves). we are built to deadlift, to squat, to pull or push something a moderate distance, to brachiate (pullup/chinup) etc.
not to run for 10k.
if you train in yourself in an environment in which your body has evolved to thrive in, your results are going to be much better than trying to make it adapt to something that may not be optimal for it's frame/muscle