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Possible to lose weight and gain muscle?

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  • Possible to lose weight and gain muscle?

    Well, so far, I have noticed that I have lost a little weight (nothing big) and I've kept it up, except on weekends, for 2 weeks. What I want to know is, is it hard to convert the fat into muscle? I want to lose my beer belly and turn it into a slight six pack and such, but it is a good idea to run about 1-2 miles per day and still work out right? Or, should I just concentrate on running? BTW, I have been very sore EVERYWHERE because of working out! Initially, I didn't stretch and that really killed me. Thanks for any suggestions.

  • #2
    no responses???

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    • #3
      A few things:

      You cannot "convert the fat into muscle"- you are born with a fixed number of muscle cells, and somewhat permanent number of fat cells (hyperplasia will easily occur however in fat cells if body fat levels exceed a certain point). In other words, fat cells will remain fat cells, and muscle cells will remain muscle cells, but neither will convert to another cell type.

      Initially, for beginners new to resistance training, a simultaneous gain of muscle and loss of fat is very easily achieveable, but it can't be sustained for very long before it becomes increasingly difficult, if not impossible as the athlete progresses.

      I'd proscribe against distance running, and incorporate more anaerobic intensive work for fat loss, like interval sprints, interval jump roping, and "lactic acid zone" type resistance training. Research illustrates this means of exercise is more effective at promoting fat loss, while being not nearly as catabolic (muscle wasting) as endurance work. It will also provide more effective endurance conditioning applicable to grappling & MMA. Hope this helps you.
      Last edited by Oberleutnant; 11-04-2001, 11:57 PM.

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      • #4
        basically, i'm just interested in getting a six pack. i'm not interested in getting huge or anything like that, just "looking toned." now, because of all the jogging i've done so far, my legs have gained much muscle that i just noticed today. with that, i have more motivation to further, but i haven't really notice with my stomach/chest. what should i do? i don't know if i'm interested in "losing weight" i'm not really interested in losing weight actually, i'm just interested in losing the pot belly and getting a six pack. my legs have changed big time! i was actually surprised, but i'm mainly interested in the stomach/chest area. thanks for any help.

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        • #5
          Can you provide some information about the "lactic acid zone" you mentioned above?

          Thanks,

          SZ

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          • #6
            Dude,

            You cant just lose fat on one point of youre body

            Do you do any martial arts??
            how much do you run a day/week??
            Do you lift??
            and what kind of other exercises do you do??
            What does youre diet look like??
            How much water do you drink?


            I'n not certifiet or a expert but i think i can help, as well as others on the forum.

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            • #7
              I'm not a physiologist nor a trainer but from what I know and see, you need to decrease your body fat percentage and build up your muscles.

              You can be tone and in great shape but if your body fat percentage is high, them you may have it, but won't see it.

              it's like being a hot female with big hooters but wear baggy clothes.

              So many people have the misconception that if they want great looking abs they need to do tons of sit ups. This myth is propogated by all the phoney baloney ab machines on the informercials. You see people doing modified sit ups and then a picture of a guy and girl with flat and well defined abs.

              If you have a beer gut, it's a long road for you, but one that is definitely atainable if you really want it.

              But you have to change your life style since you have that beer gut and do a good deal of exercise to get your body in shape.

              good luck.......

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              • #8
                "it's like being a hot female with big hooters but wear baggy clothes. "

                Mmmmm donuts.

                SZ

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                • #9
                  Hey sweepem, what can you suggest i do to get rid of my beer gut? it's not actually that big, i mean i can actually hide it somewhat but, i would like to have a six pack. you say it's a long road, how long of a road? keep in mind i'm about 185 lbs or so and i'm 5'9. what kinds of things should i do to fasten the process? basically, i'm running 4-6 miles per week, work on my biceps and abs twice a week, triceps and shoulders twice a week, and i work on a rowing machine once. i'm doing cardiovascular before i work out(the running) so that's what gets me going. i also do about 4 sets of 25 situps and 5 sets of 10 pushups everyday and i do them in between each other. i have also changed my diet, but it's hard to keep up on weekends! i'm eating much healthier, but not all the way (weekends are my exception). do you think this is a good work out regiment? keep in mind i have NEVER worked out before and i've eaten cheeseburgers/pizza almost every day and i'm not actually as fat as i probably should be(with all the greasy food i ate everyday). i've definitely noticed change in my legs and slight changes in my arm. what do you recommend?

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                  • #10
                    Have you ever heard of the hit sprint work out?

                    You should try that twice a week and one recovery run (long) Lift three time's a week. Take a GOOD diet and plenty of sleep.

                    If you want i can make you a schedule. Concult a doctor before doing any of the stuff

                    And sweepem is correct



                    The one and only duckboy

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                    • #11
                      Might be helpfull

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                      • #12
                        i would love a schedule! the thing is, i'm really bad at sprints. well, i just hate doing them. i would prefer 1 mile jogs instead, does it make that much of a different? I shouldn't lift everyday after i jog? that's what i've been doing. thanks alot duchman!

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                        • #13
                          Originally posted by Szczepankiewicz
                          Can you provide some information about the "lactic acid zone" you mentioned above?

                          Thanks,

                          SZ
                          What I meant by "lactic acid zone" training is short rest interval protocol weight training. Charles Poliquin popularized this method in N. america with his "German Body comp" type programs, but this is just one of many using the same basic protocols. Moderately high reps (8-12), incomplete rest intervals (45-90 seconds) and alternating upper and lower body compound movements. The idea he (Poliquin) proposes is that because GH levels increase in response to lactic acid elevations, the increased lipolysis can be attributed to that. The way I look at it, however, is that it provides an effective anaerobic intensive conditioning routine, providing a stimulus akin to interval sprints, and the GH response plays a more subtle role. The act of resistance training also significantly aids in the preservation of muscle mass while on a calorie restricted diet.

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                          • #14
                            Originally posted by SpeedKing9
                            i would love a schedule! the thing is, i'm really bad at sprints. well, i just hate doing them. i would prefer 1 mile jogs instead, does it make that much of a different? I shouldn't lift everyday after i jog? that's what i've been doing. thanks alot duchman!
                            SweepEm and duch provided some usefull insight (but I disagree witha few of duch's comments)

                            Other random thoughts:

                            You cannot "spot reduce" body fat-ie working a specific muscle group will not reduce bodyfat in that specific area than working a muscle group in a different area. Your body will release fatty acids into the blood stream from where it "wants," which is dictated by several genetic factors. In order to achieve the definition in your abs, you'll have to lower your overall bodyfat percentage until the desired results are achieved. However you should know that everyone's body is more "comfortable" within certain body fat ranges, in a way. In other words due to genetic factors, some people will be able to achieve a very lean state without sacrificing athletic performance qualities and muscle hypertrophy, while others will have a harder time achieving the same degree of lean composition and/or will not be able to sustain that level for very long. But the majority of people do have, i think, adequate genetics to achieve a decent looking "6 pack" with the proper exercise & nutrition scheme.


                            I'd also can the isolation movements you're doing now for the time being. FInd someone to teach you proper form, and start working with some basic compound movements, like squatting, deadlifting, benching, pullups, and cleans etc. If you don't have access to a power rack, you can still squat with dumbells hanging at your sides. They will incorporate significantly much more total muscle mass, burn many more calories, and provide better progress, i think.

                            "i would prefer 1 mile jogs instead, does it make that much of a different? "

                            Yes, the physiological response they elicit is very different. What about jump roping?

                            An alternate approach you might want to try are body weight routines, more specifically Wayne Fisher's. Go to the mma.com S & C forum and ask for SCRAPPER. But, as with intensive weight training, these too, will require good mental discipline. You need to have the motivation.


                            I'd also separate my interval sprints, or distance running (whichever you do outside of weight training) spaced farther apart than doing them in immediate succession of each other. For example, do your running in the morning, weights in the evening. It will provide a more favorable response on your endocrine system than say, doing them right after the other.

                            Supplements I might recommend would be flax/fish oil or some other form of EFA's, and maybe a protein supplement if yours is inadequate. Norephedrine (although recently banned from further manufacturing by the FDA, there is still an abundance of left overs on shelves) containign supplements will help control appetite (if you're having a problem with that) and will provide a little aid in fat loss. But these are just "icing" on the cake and will make a small difference; the foundation of your progress is going to be your exercise, discipline and diet.
                            Last edited by Oberleutnant; 11-05-2001, 09:15 PM.

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                            • #15
                              Ah, thanks for the info!

                              SZ

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