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Anonymous
hey /fit/ i gots a question...how do u build muscle...yet at the same time loose weight.....i want to lose like 10lbs this summer....but i also want to put on sum muscle...how do i do it...pic related to fit
>> Anonymous
>>loose weight

pull on your skin all the time

after a while, it will get pretty LOOSE i tell ya what
>> Anonymous
op here, im 200 lb now, and its already lose
>> Anonymous
RAAAAAAAAAAAAAAAAAAAAGE
>> Anonymous
>>112427


Ohoooooo!! You got him there, sniper!

Nothing gets by you, does it?
>> 10-15 reps/set and dietary requirements Anonymous
If you haven't exercised before, you ought to start doing exercises with 10-15 repetitions per set of a given exercise. Right now you'll need to build your foundation. If exercise while maintaining your current diet, you'll probably burn more calories than you absorb and you'll start to lose weight. However, to speed up the process you ought to look at your diet an what you're eating.

Because you're exercising now, you'll more than likely require more protein. Look at you're overall average daily caloric intake. If you desire to lose weight, you'll want to consume around 10-12 calories per pound you weigh.

Also to trim down the fat, look at your caloric intake in relation to carbohydrates, protein and fat.
1g of fat = 9 calories
1g of protein or carbohydrate = 4 calories.

A solid diet would consist of 40% of your diet be carbohydrates, 30% protein and 30% fat.

To figure this out. Look at your body weight. Let's say you weigh 200 lbs. And you want to lose weight. You should eat anywhere from 10-12 calories per pound of bodyweight. So you're daily caloric intake should be around 2000-2400 calories / day.

Let's use 2400 calories as an example.

If you're going with the 40,30,30(c/p/f) ratio. 40% of your diet should be carboydrates. 30% should be protein and the last 30% should be fat. Therefore you ought to be consuming roughly 960 calories of carbohydrates (240g), 720 calories of protein (180g) and around 720 calories of fat (80g).

If you stick to that dietary regimen while exercising 10-15 reps per set. You should definitely see results. I would hold off for building serious muscle at this point in time as you could seriously injure yourself.
>> Anonymous
wow thanks for that last reply, i have been workin out for about less than a year, and ive lose 25 lbs since october....ive just noticed that recently ive kinda plateaud....i cant really lose any weight....and i really dont see much increase in muscle strength....im not new to this whole workin out thing ether....i try and run for 30 mins 4 times a week...and do body weight stuff...push ups...sit ups....i just wanted to know if there was something else im missing....
>> z
an increase in muscle mass will be indicative to what kind of exercises you're doing. Simply lifting weights won't necessarily put on mass. But if you're going to get serious with the exercise bit, building a solid foundation is critical to preventing injuries from occurring.

To build muslce:

For the next 2 months maintain your reps at around 10-12. If you cannot do 10-12 reps per set with a given weight, you'll need to drop your weight. Don't worry about dropping the weight as we'll put that weight back on later. Once you're 2 months is up, switch from doing 10-12/reps a set (with 3-4 sets) down to 3 sets of around 6-8 repetitions. You'll be able to lift heavier now.

Also something to consider is that you'll need to know what you're 1 RM is. Your 1 RM is your 1 Rep MAX. It's the largest amount of weight you can lift. Once you have figured this weight out, you can start using %'s of this 1 RM in your workout routine. If you're doing 6-8 reps, you'll want to be around 75-80% of your max. If you're going to lift HEAVY, you'll want to drop your reps down to 1-3 per set. You'll need to do this because your body is going to fatigue a helluvalot quicker as you lift with heavier weight.

Again, let me reiterate that it's important to build your foundation first. If you go about lifting heavy without building your foundation, you'll more than likely have an unimpressive max along with an injury or two. If you get serious about exercising, it's critical to remain safe and disciplined otherwise you're going to REALLY hurt yourself.
>> Anonymous
OP you're request is not possible.

google, use it.
>> z
>>112491

Wrong. If you're decreasing the amount of fat on your body, while slowly increasing muscle it certainly is possible. Granted, muscle is denser than fat. But again, if you exercise and eat properly you can loose fat and build muscle. Whether you lose weight or not is probably academic in this case.