Weight Loss is slow....

[*2TOUGH*]

OK about 13 weeks ago i was 14.12 stones. Then i started going gym and doing interval training, weights and cutting all junk food out my diet. I got down to 14.5 stone.

I am alot stronger and can lift moderate weights. I try to do explosive circuit exercises at the start, then do 10 mins of hard interval cross trainer on resistance 22 (100 calories in 10mins).

I also take a protein shake after training. The problem is i am not loosing any more weight. I dont look like a fat bastard anymore lol... but i still have a belly. I can see definition and my shoulders and arms are really big.. I think im packing too much muscle and not losing as much body fat.

What do you suggest i do? They say long amounts of cardio burns off muscle which is bad (caterbolic rate), and basically we want to maintain an anabolic rate to build more muscle and burn more fat.

When i was 18/19 i could cut 4lbs / week and i could trim down to 11.8stones (around 168lbs).. now that im in my mid 20's i cant seem to even get down to 14 stone?

Suggestions anyone?

[karategan]

If you're on a calorie deficit, you shouldn't be packing on "too much" muscle. Also, if you're on a calorie deficit, you should be burning fat regardless of if you're doing cardio or not. Just be patient and the fat will burn off.

As for cardio, it's fine to do it. Just don't do it with your lifting sessions. Separate them about 6 hours apart. Eat more calories if you do cardio but still keep it under your BMR of course.

I recommend doing running HIIT. Basically, sprint all out for 30 seconds, rest 30 seconds, repeat till you can't handle any more. Shouldn't last more than 10 minutes if done right. This type of cardio is short, but still burns as much fat as long steady-state cardio. Plus, it helps to maintain muscle.

[*2TOUGH*]

If you're on a calorie deficit, you shouldn't be packing on "too much" muscle. Also, if you're on a calorie deficit, you should be burning fat regardless of if you're doing cardio or not. Just be patient and the fat will burn off.

As for cardio, it's fine to do it. Just don't do it with your lifting sessions. Separate them about 6 hours apart. Eat more calories if you do cardio but still keep it under your BMR of course.

I recommend doing running HIIT. Basically, sprint all out for 30 seconds, rest 30 seconds, repeat till you can't handle any more. Shouldn't last more than 10 minutes if done right. This type of cardio is short, but still burns as much fat as long steady-state cardio. Plus, it helps to maintain muscle.

BTW you can actually pack muscle when on a deficit.. Some peoples bodies actually use those calories to build muscle and burn less fat. Its weird. I need to trick my body into burning fat some how.

[Spartacus Sully]

Long periods of moderate intensity will break down your muscle but long periods of easy intensity is mainly going to burn fat on your body instead of muscle or even carbs.

some thing like jogging out a few miles like 5 then walking the entire way back or walk out 5 miles and jog back you include the exercises to improve your cardio but your also burning the fat that is on your body. like a mile requires about 160 calories worth of fuel so 5 of them is 800. since you have a very very very low heart rate when walking about 80% of that fuel comes straight from the fat thats clinging onto your body, not from the carbs youve eaten, your glucose stores, or your muscle but the fat that you want to get rid of. so theres 800 calories *.8 = 640 calories of your fat that you burn off your body just by walking 5 miles. 640 calories /9=71 grams of fat so in walking 5 miles you burn off about 2.5 oz of fat from your body.

[*2TOUGH*]

Long periods of moderate intensity will break down your muscle but long periods of easy intensity is mainly going to burn fat on your body instead of muscle or even carbs.

some thing like jogging out a few miles like 5 then walking the entire way back or walk out 5 miles and jog back you include the exercises to improve your cardio but your also burning the fat that is on your body. like a mile requires about 160 calories worth of fuel so 5 of them is 800. since you have a very very very low heart rate when walking about 80% of that fuel comes straight from the fat thats clinging onto your body, not from the carbs youve eaten, your glucose stores, or your muscle but the fat that you want to get rid of. so theres 800 calories *.8 = 640 calories of your fat that you burn off your body just by walking 5 miles. 640 calories /9=71 grams of fat so in walking 5 miles you burn off about 2.5 oz of fat from your body.

Interesting...

So do you reckon i should do HIIT for a full 50mins / 1 hour and then go home???? I am basically totally exhausted after 20mins.. around 200 calories.

~Treadmill~

High Interval - speed 9 - incline 9 - 1min
Low Interval - speed 4 - incline 9 -1min

~Cross Trainer~

High Interval - resistance 18 - 1min
Low Interval - resistance 3 - min

[Spartacus Sully]

Interesting...

So do you reckon i should do HIIT for a full 50mins / 1 hour and then go home???? I am basically totally exhausted after 20mins.. around 200 calories.

~Treadmill~

High Interval - speed 9 - incline 9 - 1min
Low Interval - speed 4 - incline 9 -1min

~Cross Trainer~

High Interval - resistance 18 - 1min
Low Interval - resistance 3 - min

Hiit is weird but similar. with hit your forcing your body to burn fat when it should be burning carbs. the result is natural hgh released into your body that allows for the fat to be broken down faster but much less efficiently. like 1 gram of fat is 9 calories of fuel but once this hormone is released 1 gram of fat only supply you with 4-5 calories of fuel in this manner fat burns almost as fast as carbs but it only lasts for about 12-24 hours and it becomes increasingly harder to release the hgh. also you can tell the hgh has been released because your skin gets really flush red like arms and chest.

Id reccomend

tred hiit, walk 30 min (2 miles) tred, cross hiit, easy bike 30 mins (5-6 miles)

[STILL_DETOX]

stiop consuming sugar

[Squirrel]

BTW you can actually pack muscle when on a deficit.. Some peoples bodies actually use those calories to build muscle and burn less fat. Its weird. I need to trick my body into burning fat some how.

No, you can't, it's physically impossible. Building mscle is essentially like building a house, you need the building blocks (bricks and mortar/protein and water) and a mechanism for the process (bricklayers/energy). Without the energy you won't build the muscle no matter how much you lift and how much protein you ingest.


Take a 10 day break from your routine and go back to it. You may be overtraining so try cutting back a little on your current routine. Also look at your diet, thats the absolute key.

Simplify things to two interval sessions a week, one long walk a week and mebbe two weight lifting sessions (stick to simple compound movements).

Remember losing fat is a long and hard process, don't get on the scales and stare at yourself in the mirror daily. This takes weeks and months.

[Jack3d]

You can't put on muscle and cut at the same time. You have to pick one or the other.

Are you eating in small portions?

What is your sodium intake?

[Spartacus Sully]

Without the energy you won't build the muscle no matter how much you lift and how much protein you ingest.

there is alot more too it and while you may not be able to build muscle with a calorie decficit as your body can use protien, fat or carbs to create energy if you were able to eat enough protien that you wernt in a calorie deficit you would be able to build muscle.