How do you burn body fat while retaining muscle mass?
I have been doing 1 hour of stationary biking daily for the past month in a bid to burn off body fat from my abdominal area. I also do weights training 4 times a week. I consume roughly 2000-2200 calories daily which is the recommended/slightly below recommended quantity to maintain body weight for a 22 yr old male. It has not been very successful as there is still body fat on my torso. I am not keen to go on a high protein low carbohydrate diet. If you are going to suggest one, could you kindly explain the need to exclude carbohydrates? I do not understand the need to exclude carbs when the calorie totals of 2 different diets(1 balanced and 1 low carb high protein) are equal. Any advice is appreciated, thanks!
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It sounds like you are on the right track. If you’ve only been at it for one month, give it more time. Depending on how much fat you started with and want to lose, it could take a while. Don’t follow any diet you can’t stick with the rest of your life or it will fail. If you want to speed up the process, you can extend your workouts to burn more calories. The stationary bike is good for cardiovascular fitness but the weight training will increase muscle mass which burns even more fat when you’re not exercising.
You should be losing bodyfat while retaining muscle if you are doing what you state. How much do you weigh? What is your current % bodyfat? How high do you get your heart rate when you bike? It should go to about 150. What kind of weight program are you using? You should be doing 3 sets of ten doing benches, rows, squats, and crunches. If you are doing more all the better, but don’t lift more than 45 minutes at a session. Are you adding weight or repetitions every workout? If not, take a week off and change your program. Do the same exercises, but do 2 sets of 15 reps. You should be able to progress on that..
Eat less Exercise More. Try circuit training,this oxygenates the musclesand breaks down the fat atthe same time.
Beware that abdominal body fat (especially when it’s only a little) is the most difficult to get rid of for a man. I lost about 10 lbs and maybe 2-3 inches from my gut my doing cardio every day and weight training 4-5x / week. Even though you provided some good info there’s still a lot missing that may be the culprit:
- How do you space out your 2000-2200 cal/day? Eat your bigger meals before your workouts and in the AM while smaller meals should be during the day and close to bedtime. Increase your daily calories on w/o days and lower it on others.
- What intensity level are you training at? 1hr of stationary cycling could burn between 350-1000 calories in an hour. For weight training, what percentage of your 1 rep max are you training at? I had a client who was doing 10 reps on the leg press with about 50lbs, and we found that he could easily do 120 lbs for 10 reps.
- Try varying your workout to include interval training. The change of intensity throughout the workout increases performance and burns more calories.
- What does your diet look like? You should load up on high fiber like beans and drink close to 1 gallon of water per day.
- How much are you looking to lose? What does your stomach look like today? The closer you are to your goal, the more strict and intnse you will need to be, whereas if you are just starting almost any change will cause an improvement.
OK I have written too much already – email me if you want more suggestions.
John
go to the fitness section of this site http://healthy-world.blogspot.com/ u will get some informative articles