Burn fat, build muscle?

Discussion in 'Fitness & Nutrition' started by nainline6ftw, Feb 1, 2010.

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  1. nainline6ftw

    nainline6ftw Winter is coming

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    As some of you know there's a contest going on for most improved body but August or whatever. I've been planning on getting back into shape for a while. I cycled in college and have since gained ~25lbs so right now I'm about 6' and 205lbs.

    What I'm thinking at this point is basically a two part program:

    1. Interval training on the road bike. Sprint and hill intervals should do enough for burning fat and cardio.

    2. Building muscle... Here's where I'm having a hard time figuring things out. I figure a good base would be pushups, pullups, some form of situps, and weight training.

    As far as weight training I have no idea where to start. I would prefer to work out at home so whatever involves the minimum amount of equipment (I'm willing to buy things but I'd like to keep it simple with basic free weights).

    What would you guys suggest for general upper body / back / midsection muscle building and toning?
     
  2. nainline6ftw

    nainline6ftw Winter is coming

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    I feel dumb after reading the sticky at the top of the thread...

    Anyway would cycling make it difficult to do effective weight training?
     
  3. fatmoocow

    fatmoocow bored OT Supporter

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    cycle on off days as active recovery
     
  4. ccrooks

    ccrooks New Member

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    not really, no
     
  5. grimstone

    grimstone magic murda bag OT Supporter

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    if cycling is something you like to do no reason to stop
     
  6. Inferno

    Inferno New Member

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    dude im in for an answer aswell, i hear so much contradictory info its ridiculous. if youre doing intense cardio post workout, theoretically youre building muscle and losing fat, right :hsugh:
     
  7. Cumstang02

    Cumstang02 New Member

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    Not if you're doing intense cardio. Higher intensity activities should be done on days where you don't lift. The problem most people have combining the two days is getting adequate calories to support the work done.
     
  8. Inferno

    Inferno New Member

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    why? my current workout is 5 days a week, diff body part each day, how will doing cardio post workout inhibit muscle growth?
     
  9. Cumstang02

    Cumstang02 New Member

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    Doing cardio itself won't inhibit muscle growth. As intensity goes up so does calorie consumption. If you're looking for growth you have to have adequate calories to allow for such growth. For most, cardio uses those extra calories. Low intensity cardio on the other hand will aid in recovery.
     
  10. Centipedes? In My Vagina

    Centipedes? In My Vagina It's more common than you think

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    It all depends on how many almonds you are eating with each meal.
     
  11. vudoodoodoo

    vudoodoodoo New Member

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    a cycle would help. :o
     
  12. Inferno

    Inferno New Member

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    hmm, isnt that were the excess fat comes in, wont the body use the excess fat and turn those into calories to help build the muscles? :dunno:
     
  13. nainline6ftw

    nainline6ftw Winter is coming

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    That's what I was thinking, when I would do 40+ mile group rides with lots of climbing I could eat a ~2000 calorie meal afterwards no problem :o Between that and lifting I don't think I could afford the food :o

    Anyway I guess it makes sense to do it all on different days. But what should I be doing more, cycling or lifting?
     
  14. Silmatharien

    Silmatharien OT Supporter

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    probably lifting 4-5 days/week supplemented with cardio 3 times a week would not be bad if you have a high or moderately high bodyfat %.
     
  15. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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  16. nainline6ftw

    nainline6ftw Winter is coming

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  17. nainline6ftw

    nainline6ftw Winter is coming

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    BTW I bought this today

    [​IMG]

    Marcy weight bench, straight bar, curl bar, weight rack, four 50 lb plates, two 25 lb, four 10 lb, four 5 lb and two 2.5 lb

    $50

    Prison weights FTW
     
  18. Inferno

    Inferno New Member

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    see, some more contradictory advice to what im reading on OT, this is from the link posted:

     
  19. fatmoocow

    fatmoocow bored OT Supporter

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    For a simplified noob explanation, muscle is made from protein. You ass is made from fat. You can't really convert fat to protein.

    If you want to loose fat you have to eat less food than you are burning.

    If you want to build muscle you have to eat more food than you are burning..

    Doing both is not efficient.

    The issue is efficiency. You can kinda do both, but the result of cutting then bulking is usually greater than doing neither.
     
  20. themolsen

    themolsen New Member

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    Well is it possible to lean up without LOSING any muscle mass?

    For example, I've been doing strictly weightlifting for the past 4-5 months and want to lean up a little and get into better overall shape, but I'm not done gaining muscle mass. I just want to get a little leaner without losing muscle mass. I'm still confused -- is this possible?

    Like, can I eat a little less and do light to medium-intensity cardio on my off days (like cycling) while still keeping my calories up on my workout days? Will that work? Or will the inconsistency negate it?

    Contradictory information all over the place...
     
  21. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    It's not really contradictory. People here just don't put things in context and merely assume that we're talking about a person who trains on a normal basis.
     
  22. themolsen

    themolsen New Member

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    So basically, the ticket is to get to where you want muscle-wise, then start cutting calories to burn fat and lean up? And continue weight training to minimize muscle loss?

    I'm asking because it'll be beach weather in a couple months here in Florida. I'm not where I want to be muscle-wise, but I still want to be lean when it comes time for the beach.
     
  23. Inferno

    Inferno New Member

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    Thats my goal aswell, I started a 12 week program and ima try getting stronger/lose fat with this, and then I guess I'll guage where im at after its over.
     
  24. NUDES

    NUDES New Member

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    you can build muscle and lose fat if you:

    -are new
    -are overly fat
    -are returning from a layoff
    -use a lot of steroids

    Pick one. IF that aint you, you can still do it, but its completely inefficient and requires a lot of attention to detail that you dont have. Takes a long time, man. Feels bad man. Man.
     
  25. BoypussY

    BoypussY game over.

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    fucking rusted weights...now that's hardcore
     
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