what type of weight lifting program would be best to lose fat and weight but keep the muscle you already have? would a circuit, split, or full body be better? also is it better to lift heavy or moderately heavy? I know this also has to do alot with diet but what about the lifting?
if your realy fat just doing any kind of weight training would add muscle and help you lose weight
if your sort of fat lifting real heavy with compound movements would boost testosterone and help burn fat you could clean bulk and try not to add any fat but if your 20 percent bf your adding alot of fat aswell as muscle I heard. try slowly lowering your calories to a little lower than matanence and working on your compound lifts higher squat or deadlift should = more muscle and if you stay the same weight or lose weight you cant be doing anything wrong unless your not adding muscle but most people shouldnt have a problem adding mass when doing squats
[quote]maverick88 wrote:
what type of weight lifting program would be best to lose fat and weight but keep the muscle you already have? would a circuit, split, or full body be better? also is it better to lift heavy or moderately heavy? I know this also has to do alot with diet but what about the lifting?[/quote]
One that is combined with an appropriate dietary strategy… yes, really. It doesn’t have “a lot” to do with diet but instead it is all about your eating habits.
Luckily, if you are a beginner, as was suggested, it won’t be hard to hang onto or gain muscle while losing fat… for a while.
For an idea, check out ‘the beast evolves’ or ‘velocity diet’. These two will be an inspiration.
velocity diet is stupid for a newbie… like the kid is going to go from eating cup cakes and bonbons to drink 5 milkshakes a day…get real. that diets stupid anyway. follow Beradi’s 7 habits clean up your diet youll lose a ton without having to go on a starvation diet.
At the beginning of May I weighed 260 lbs. Today I weigh 214. The entire summer ive been eating a very high protein (~200-250g) low carb (sub 50 g) and relatively low fat (sub 50 g) diet. In terms of my workouts, I’ve been doing a 5 day split, which consists of (Chest, Back, Shoudlers, Legs, Arms) and it has worked out VERY well for me.
Now that I’m starting to cut down my BF I’m starting to now actually see my muscle. I can tell you that not only have I not LOST muscle, I’ve built it, in relatively significant quantities (I am aware these are newby gains, however since I’m losing so much weight I’m happy with them nonetheless). I suppose personally, I’d reccomend a split program, because the weight loss can still be rapid (with a proper diet) and you can put on a tonne of muscle. Also, I do little to no cardio, long durations of cardio can seriously hurt gains from what I’ve been lead to understand, so you may just wanna kick the cardio or at least kick most of it.