|Hi thanks for the add just some quick advice I want to start training for weight loss mainly (fat) but would like to add muscletone at the same time can anybody recommend any workouts/diets that I can use to achieve this thanks in advance|
- Guest asked 2 years ago
|Good decision! The secret is The discipline, you have to stick with it. I find to keep the buzz going sometimes,but you mustn’t stop! I also use a substance with cordyceps, milk thistle and minerals that helped me with to keep my energy level high reduced DOMS as well as helped with excercise related injuries that I occasionally had. The main one was the lower back pain as I’m on the tall side|
|If this is your first time with serious weight training your going to see some major changes. If your goal is to build muscle and lose fat at the same time, basically body recomposition, then you should eat at a very small caloric deficit. I say small because although you want to lose fat you also want to gain muscle and putting yourself in a large caloric deficit will hinder muscle gain. Since you will be gaining muscle during this time your maintenance calories will increase naturally and your caloric deficit will increase over time.
Just ensure that your protein intake is at between 1 – 1.25g per lb of bodyweight and you can make up the rest of your calories with carbs and fats to your own preferences.
As for training, if your completely new to lifting you should focus on lifting heavy using heavy compound movements (squat, bench press, overhead press, Deadlift etc.) as you need to build a strong foundation. To do this you should perform them multiple times per week, for beginners a full body workout using only compound movements can allow you to do this. There are other options but frequency is important in the beginning to help learn proper form and lock in movement patterns.
If you have any questions don’t hesitate to ask. I’m happy to help. I also have a blog where I post articles which might be useful for you. Apfitnesssite.wordpress.com