I've been weight training for a year. I have gained the muscle, but now I want to lose some fat. What diet do I follow?

I've been weight training for a year. I have gained the muscle, but now I want to lose some fat. What diet do I follow?

I started at 220 lb. I started weight training and I was following a strict Atkin's diet. I lost 15 pounds.

I don't like the idea of all the fat of an Atkins diet so I started adding in fruits and whole grains but I stopped losing weight. I know I need to do more cardio, so I try my best to do some (10-45 min) before each weight session. Should I go back to the hard-core all-fat Atkins type diet?

I want to showcase the new muscles that I have earned, but they are buried under fat! Thanks. Asked by [email protected] 52 months ago Similar questions: weight training year gained muscle lose fat diet follow Health.

Similar questions: weight training year gained muscle lose fat diet follow.

Atkins would work, but There are plenty of other approaches outside Atkins. Just so that you know, many professional athletes such as drug free bodybuilders and other people concerned with sparing muscle, use the Atkins diet for pre-contest fat loss. It’s also important for you to know these points about Atkins.1.

After doing the Atkins diet you’ll be insulin sensiteive for some time. He lack of dietary carbohydrates will definitely cause much higher insulin secetion once you introduce them again. Atkins concentrates on keeping your body in a constant state of ketosis so your body is actually producing glucose from fats.2.

Atkins is for the short term ONLY. A constant state of ketosis (elevated ketoes) is a potantial hardship on your liver and kidneys. The South Beach diet is great, but the protein recommendations clearly don’t support a weight training regimen.

If you’re indeed training hard, your prtein requirements range anywhere from 1-1.5 grams of protein per pound of bodyweight. So pre and post workout supplementation of protein is even more vital at this point. Whey protein is the preferred source for these purposes, while casein protein is better at night.It’s peptide bonds are more suited for long term nitrogen retention.

Retaining a positive nitrogen balance is vital for anyone intersted in gaining or retaining muscle. This woyuld also include having some source of complete protein every 2.5-3 hours.So following these guidelines and selecting better long chain carbohydrates is the way for you to go. Find those sources here or implement the higher protein guideilnes to the South Beach diet.

http://www.southbeach-diet-plan.com/glycemicfoodchart.htm Sources: I've been lifting weights for 23 years and doneextensive research BrainBuilder_is_gone's Recommendations The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss Amazon List Price: $14.95 Used from: $1.04 Average Customer Rating: 4.0 out of 5 (based on 694 reviews) Next Nutrition - Designer Whey Protein - 5lbs My recommendations..

Great question... Sadly, no one can hide from their genetics, but they can run. Run being the key word, i.e. Cardio.

Now cardio work is not the ultimate solution here, it is a small peice to a much larger puzzle. A four tiered approach. 1) Cardio - adding interval training on any machine or outdoors.

Running steps is a good stop/start routine to increase strength and jumpstart your metabolism. The key to boosting your metabolism is intensity. You want this vs. moderate rythmatic cadences.2) Diet/nutrition - which is what drove your question.As you probably already know, smaller more frequent, yet well balanced meals.

Don't stuff yourself, your body can only absorb a certain number of calories, the remainder are stored as excess.3) Continue to lift - mix it up, keep your muscles guessing, change the intensity in order to keep your metabolism high. 4) Rest - Try to avoid overtraining, you don't need to be in the gym everyday, your body needs to recover. Also, 7-8 hours of sleep is optimal for proper metabolic functions.

All in all - I would recommend staying off the Atkins diet. Especially if you are exercising you will need more substance and Atkins will not provide you with the necessary energy your body requires. You'll need a more well balanced line of nutrition - the Atkins has proved to be unhealthy for some people that I personally have known.

They have experienced dizziness, aches and pains and chronic fatigue. So I would caution following that path. The Atkins is a short term solution.

Ideally, you want a long-term 'life-style' approach. Don't make eating/nutrition a chore. If it is something you dislike, it is unlikely that you will stick to it and that's when the whole ' what do I eat now' questions start surfacing.

In terms of cardio, you don't have to kill yourself trying to do as much as you can every day - remember its about intensity and getting your heartrate up. Also, I would recommend doing it after your weight training not before. Good Luck!

Sources: My opinion .

I heard the most helpful piece of advice on the radio yesterday- the John Tesh radio show. It made perfect sense. Tesh said that he and his staff cull information to disseminate to the masses listening to his show- and this was the best diet advice ever.

I know it works because I'm doing it and it works perfectly. It is based on the fact that you will eat what you like, sometimes during and definitely after you lose the weight. Statistically, the people who keep it off don't make drastic changes for finite periods of time and then go back to their previous eating habits.

That's actually the recipe for gaining it all back, after all that suffering and work. Therefore, Tesh said that the only thing that really works permanently is to eat what you like and what you will eat after you reach your goal weight- if you like pasta, eat pasta. If you like brownies, eat brownies.

Just eat less. Use small plates and bowls. It sounds so dumb, but I swear, it works.

I have been doing that for around six months and I've lost just over 30 pounds. I eat a normal (what I used to think was small) meal. I used to always still be hungry afterward but now I wait 20 minutes after I eat that small meal.By then, my "full meter" has pegged to the top.

It takes a while to get past the idea that the small amount is enough food but I know my 20 minute meter works so I don't need to wait anymore. I know I'm done. If I eat something I really love I still have to wait the 20 minutes and then I'm full.

Full is not instant or even quick initially, but it gets easier after you do it for a while and realize it actually does work. It took me less than a month to acclimate to the new portions. Now it isn't even possible for me to eat all the food I used to eat in one meal.

I don't keep any junk food in my house, I don't eat fast food more than about twice a month and if someone serves something I find irresistible, I eat a tiny amount. I turn it down if it isn't so perfect that it's worth wearing on my thighs and extending my wait time to get to my goal weight.My husband and I share a meal at most restaurants and he eats about 75% of it or more. He's stuck at 15 pounds above his goal.

He has never waited 20 minutes. He eats until he's satisfied even though in 20 minutes he feels uncomfortably full. He just won't do it.

He loves the way I look now, he knows it works but he won't even try it. He likes the way it feels to eat until you're satisfied and he has no patience. Take this as bona fide fact from someone who knows this for sure- once you've lost a size or two, it gets amazingly easy to eat less and to turn down high calorie food.

That's because, in my case at least, it feels so darn good to feel and look thinner. When I choose between thin and calories it's rarely a contest. I can't remember the last time food won.

It's been months. I used to need calories to have energy. Now I have energy that doesn't require calories.

Think of it this way -I used to carry the equivalent of two full size bowling balls spread all over my body. Of course I have more energy now. Who wouldn't be exhausted by carrying two bowling balls around 24/7, 365?

I eat what everyone else eats and I look and feel pretty terrific. I'm currently still living this diet- which isn't a diet but certainly acts like one, and it's still working at a regular pace. I can keep this up indefinitely because I never suffer, I'm never inconvenienced by eating something different from my family, I don't buy special foods, I don't buy or read diet books (sorry Amazon) and I still lose at least a pound a week.

I used to lose 2-3 a week but I'm closer to goal and at even at this rate I can lose the last 15 more pounds with no effort or stress at all. I have to keep using my small plates and bowls, wait 20 minutes and be patient for four more months. Then I'll have to increase my input just a little for maintenance.

Last note- I'm 43 and I have a 23 year old son. A few days ago I talked to a man I hadn't seen in years who had never met my husband. He rents out the house he used to live in next door and is repairing it for sale.

The day after our conversation he was outside when my son got home from work and he approached my son, referring to the conversation he and I had had the previous day about some work that was being done on the property line. Here's the thing. He said to my 23 year old son "Tell your wife that I'm going to do the work we talked about yesterday.

" That alone beats the best cheesecake on Earth. Sources: John Tesh Radio Show, personal success .

I'll admit, I like Atkins. But I like a modified version of it.It isn't a zero-carb diet, it's a 50-100 carbs per day diet, where the only carbohydrates I ate during the day was a bowl of oatmeal for lunch. The fiber in the oatmeal suppressed my hunger well-enough to keep me full and not craving sweets and candy and other simple sugars.

I didn't lose much weight because I continued my normal exercise program, but I did chisel out a bit. Another method is what Joe and a few others answered a while back on one of my questions. I wanted to switch over to a pure cardio program, but was unsure of whether I would lose what muscle I have now.

It's possible, but you have to maintain a high enough caloric intake of protein to ensure you do not go into a catabolic state and start burning the muscle rather than fat and carbohydrates.So That is another option; to go straight cardio. Another option I can point (and my second favorite) out is to start doing a light/medium weight, heavy reps workout. A lot of power lifters and people who lift for size get caught up on the 4 sets, 4-6 reps theory.It's a theory, someone just came up with the idea a while ago.

Substitute that for 4 sets of 15 reps with light/medium weights. This is beneficial because you actualy exert more energy into repeated sets. Notice how winded you are when you bench press 300 lbs 4 times, rather than bench pressing 200 lbs 15 times.

You being winded is your heart rate working more, and your body burning more calories. Doing the weight training will also help maintain your strength so you don't lose what you worked hard for. You are building muscle mass while burning excess fat.

Finally, my favorite is what I am doing now, whereas all else has been semi-successful for me. I put down the weights and went for a straight calesthetic/isometric workout plan. Along with that, I do a short period of cardio before each workout for about 10 minutes.

Here's the kicker. Don't walk or run. Take a heavy ruck sack, put that treadmill as high of an incline it'll go, and march up that for about 10 minutes.

You get the benefits of a cardio workout, excess calories burned due to the weight on your back, and larger legs, which are the biggest muscle in your body, and thus increasing your metabolism more to burn off that gut covering your muscles. THAT'S MY TWO CENTS! Sources: People I've been deployed with, my own personal experiences TheMaz's Recommendations Nature's Best Perfect Zero Carb Isopure, Creamy Vanilla 3 lbs (1361 g) Amazon List Price: $60.00 .

The Abs Diet and add cardio but don't stop with the strength training. Sources: amazon.com/Abs-Diet-Six-Week-Flatten-Sto... .

" "What is the maximum amount of weight (fat) one can lose in 6 weeks while minimizing muscle loss?" "what is the best diet to lose weight" "How fast could I lose the weight I gained" "Does T-tapp work well (ie. You lose weight) if you do not alter your diet? " "I have gained 4 pounds of muscle and naturally my weight has increased by 4 pounds.

Should I be worried?

Does T-tapp work well (ie. You lose weight) if you do not alter your diet?

I have gained 4 pounds of muscle and naturally my weight has increased by 4 pounds. Should I be worried?

I cant really gove you an answer,but what I can give you is a way to a solution, that is you have to find the anglde that you relate to or peaks your interest. A good paper is one that people get drawn into because it reaches them ln some way.As for me WW11 to me, I think of the holocaust and the effect it had on the survivors, their families and those who stood by and did nothing until it was too late.