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OK. Two months before ski racing starts...

post #1 of 29
Thread Starter 
OK! There's too months before racing starts. I have to drop 25 pounds of fat and gain as much muscle as possible.

Tell me what to do. I prefer if I can stay out of the gym and do it, but I don't mind cross country running. I'm up for anything.

Just give it to me and let me conquer it, please.


post #2 of 29
Thread Starter 
I should probably say I've already lost 20 pounds...

post #3 of 29
Originally Posted by Bohemian
I have to drop 25 pounds of fat ...Tell me what to do.
Cut your head off.

The tried and true methods of strength and cardio (endurance and sprints) workouts with dieting/eating right. Good luck.
post #4 of 29
try full body weight bearing workouts.

Squats with a miltary press
Dumbell lunges with lateral fly.
Things that will use your entire body through a full range of motion instead of isolating a single body part.
Add that to what your doing now because that seems to be working for you
post #5 of 29
Glute Ham Raise.
post #6 of 29
Dinner plate push aways.

You do know, of course, that it is not possible to gain muscle and lose fat at the same time right?
post #7 of 29
Up your protein intake and lower your sugar intake.
post #8 of 29
Hi B.

In May I decided to lose weight while increasing strength. My Doctor told me my ideal weight was 185, but I was not dangerously overweight at 249 (?); she also said all health indicators were very good.

I decided to control calories and work out at the YMCA every other day for about 75 minutes. A fitness instructor at the "Y" gave me a basic circuit training and elliptical equipment routine.

I used Jenny Craig to reprogram the dietary habits and maintained 2000 calories a day using controlled portions and avoiding suger and fat. I did this for about 10 weeks. I now maintain a small portion diet permanently on my own.

I added Rollerblading to make it a little fun. I try to do 30 miles a week in two or three outings. Rollerblading is great for ankle, leg and core strength. Coordination and balance have improved also.

I tried to run, but found that my back doesn't like impact. Running on grass is not an option, locally.

I've lost 33 Lbs. I hope to lose another 30 by this time next year.

Rebuilding and adding muscle mass, combined with diet, will help me keep it off. Weight training has help me rebuild healthy muscle, replacing weaker tissue. Muscle burns calories on a 24/7 basis, not just during exercise. I was able to triple my weight lifting capacity over a 3 month period. This transformed and added muscle; muscle that requires fuel, even while I sleep.

You might consider adding weight training. I lost inches on every part of my body while lifting weights. My old muscle mass was taking up space, without producing strength or demanding fuel. My renewed muscle mass requires less volume, is much stronger and pulls calories from storage like a Ferrari at the gas pumps.


post #9 of 29
Lower your caloric intake to calories burned.
Simple tried and true method works every time.
Weight resistance exercises are the only activity that continues to burn fat when you are recuperating.
Do your cardio and interval training and you should be good to go.
Good luck.
post #10 of 29
Don't eat.
post #11 of 29
Don't post..."OK One month before ski racing starts...."
post #12 of 29
Lipo, baby.

Just kidding. Seriously though, 25 pounds of fat is an awful lot of weight to lose in 2 months - especially as you're trying to bulk up and build muscle. Typically weightlifters have 2 phases - bulking (adding muscle mass) and cutting (losing fat). However each stage is inevitably accompanied by a bit of the other - you can't add muscle mass without adding some fat and you can't lose fat without losing some muscle.

If you really need to lose 25 pounds in two months (I don't even know if this is really healthy) you've got to do (at least) two-a-day workouts, with at least 1 hour of cardio in the mornings and 1 hour of weights in the evenings (assuming you work during the day). In addition, maintain your current caloric intake (or if you can stand it, reduce it). This is probably going to be the hardest part though as the running/cardio and weights are going to increase your appetite.
post #13 of 29
Originally Posted by BigE
Dinner plate push aways.

You do know, of course, that it is not possible to gain muscle and lose fat at the same time right?
Not sure what you mean by this, BigE, but I'm pretty sure it is possible. In fact, increasing muscle mass actually burns fat, since muscle increases metabolism. Perhaps I misunderstand what you're saying?
post #14 of 29
I think he means quite literally 'at the same time', the fat loss occuring -eventually- after the new muscle mass is developed through recovery processes, and that attempting to lose fat prior to that would hinder recovery and muscle mass development.

But I await the true explanation also.

Personally not interested in either loss or gain except to achieve that magical 3 Watts/lb@AT
post #15 of 29
For mere mortals, it is impossible to literally lose fat and gain muscle at the same time.

To add mass of any sort, you must eat above maintenance levels. Many folks think they have added muscle and lost fat at the same time, but in reality, what has happened is that they have learned to recruit more of their existing muscle fibre, while losing weight.

This is always seen by beginners in the weightroom or after a long layoff. Many folks go to the gym to lose weight, so they are dieting at the same time. This new lifter will increase the poundages that they lift, and very very rapidly. They attribute this to an increase in muscle mass. Now if they are losing weight at the same time, they think they are gaining muscle and losing fat at the same time.

In reality, they are recruiting more muscle tissue, and they are coordinating their lifting effort better.

There are ways to inhibit the loss of muscle while dieting, but they all involve breaking the diet for a short interval. So you can lose weight for 4 days, overeat for 1 and maintain for 2. So long as the energy balance over the week is in favour of losing weight ( ie, calories in < calories expended) then you will lose weight.

The day of overeating will help grow /repair a bit of muscle, but you are not dieting that day.

Conversely, if your weekly energy balance is in favour of gaining weight, you will do that too. If you are pumping iron, and have sufficient protein and carbs, you will gain muscle as well as fat.

But you cannot expect the energy balance for the day to favour weightloss yet add muscle. Not without drugs.
post #16 of 29
You're making some assumptions here that may not hold true.

For example, protien calories are more likely to go into muscle building, while empty calories are the opposite. So, "diet" is more than just the calories taken in; it also includes the type and quality of them. In other words, if I maintain my calorie count but change the mix of food to high-quality protiens, essential fats, and complex carbs from a diet high in simple carbs and low in protien, I can combine that with appropriate sprinting and resistence exercise to drop fat while building muscle.

...at least I think so...
post #17 of 29
Sorry ssh, this stuff is well known.

If you are operating at a caloric deficit, the body is consuming itself. With dieting only, you lose fat/muscle at an equal rate. (Assuming you are not at 6% body fat. then you'll lose a LOT more muscle than fat. )

Body builders go through this cycle over and over again: Bulk-up then Cut-up. The challenge for them is to maintain the muscle they gained in the bulking phase during the cutting phase. If it were possible to gain muscle and lose weight at the same time, the body builders would certainly do it that way don't you think?

I'm not making this stuff up.
post #18 of 29
Ummm... I'm not making it up, either.

I don't think discussing bodybuilders is helpful for normal folks who are not taking steroids.

I am not talking about operating at a caloric deficit, but changing the makeup of the calories. Do you think that it doesn't matter what kind of calories we consume (simple carbs, complex carbs, good protien, difficult protien)? I think it makes a huge difference, and have found this in my own body (I am, admittedly, in the 20-25% body fat category, which is too much of a lardbody in my book). I can, for example, maintain bodyweight while decreasing fat percentage. The only way to do that is to compensate with lean bodyweight and/or water weight.

Given your commentary here, how do you explain it?

(BTW, to be clear, I'm no slouch in this department. While not an expert, I have studied metabolic dynamics for sports performance for a number of years--although I haven't read much of the research in the past year or so.)
post #19 of 29
We're speaking past each other.

The original poster wants to lose 25 pounds and build muscle. That won't happen.

Of course, composition of diet matters. Imagine eating no protein at all. You'll necessarily gain no muscle -- in fact you will lose, as the body scavenges protein from healty tissue to repair damaged fibres.

There is a time in which one can gain muscle and lose fat at the same time: If you are starting to train or returning from a layoff and you are fat. The fatter the better. Not 15% bf, 20-25%. And then the muscle gain is small compared to what is desired. Certainly not 1 lb fat to 1 lb lean.

Check this link. www.bodyrecomposition.com

click on articles, and scroll down to the article:

"Title: Phases of body recomposition The basics."

Do you know this author?
post #20 of 29
BigE, with the opening post of this thread, I was assuming Chris was just getting started and, since he wants to lose so much, also has excessive fat to lose. Hence, I think he can do it. But, I get your point (and the authors).

(BTW, his name is familiar, but, as I said, it's been a while, so I may be imagining it!)
post #21 of 29
It is not healthy to lose more than 2 or maybe 2.5 pounds a week. If you only have 2 months you can lose a bunch but 25 pounds is pushing it. Losing more than 2.5 pounds means you are probably losing muscle too which you definently don't want. I would just go for eating small meals 5-6 times a day and do weight training/cardio 6 times a week. Something like this: Legs, cardio, Upper body, cardio, Legs, Upper body. I do something similar except I have lost all the fat I want to and am trying to build muscle now.
post #22 of 29
spyder79, right on.
post #23 of 29
As an individual currently studying various nutritional fields to become a certified dietician what you are trying to do is not impossible, but very unhealthy to do. Since I am not qualified in this area of study yet I cannot make exact judgments, but from what I have learned thus far cutting back calories and increasing physical activity are the only way to lose significant weight. However, the “healthy” or recommended amount of weight to be losing is about 0.5 to 1.0 lbs per week. Even this relatively small amount is difficult to do and requires a lot of carefully monitored regulation. Our bodies are not designed to have the ability to drop a large amount of weight in a short amount of time. Again this is just my opinion and I would just hate to see something bad come of your actions. Thanks for hearing me out.
post #24 of 29
Rossi00, I can buy that, but I think it also depends on the total weight of the person and the amount of extra to be lost. For example, I have a friend who needs to lose about 60 lbs. He's very overweight. He might be able to lose weight a bit faster than that early in his weight loss, but it will slow as he drops the first 10-30lbs.
post #25 of 29
ssh, you definetly have the right idea. The more overweight the individual the more ability the individual has to lose the extra weight. There were a few high quality websites that had some excellent explanations of this topic. If I can locate them I will post them. If you look at some of the facts on: http://www.obesity.org/ you might be able to help out your friend drop those extra pounds.
post #26 of 29
Thanks, Rossi00, I'll check it out!
post #27 of 29
Remember everyone, it is unhealthy to go through extreme weight fluctuations, gaining or losing 25 lbs 2 months is extreme, when your body is eating your gut it is also eating your heart, literally.
post #28 of 29
Originally Posted by ssh
(BTW, his name is familiar, but, as I said, it's been a while, so I may be imagining it!)
He is the author of "The Ketogenic Diet" -- a detailed scientifically oriented description of low-carb diets.
post #29 of 29
Originally Posted by BigE
He is the author of "The Ketogenic Diet" -- a detailed scientifically oriented description of low-carb diets.
Ah! That explains it. Thanks, BigE!
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