How can I lose fat without losing weight?
Discussion
Hi all,
Hope this hasn't been covered elsewhere, but this really does seem to be a bit of a minefield.
I am looking to tone up and (eventually) reintroduce my long hidden six pack to the world (if its still there!). Trouble is, I'm not overweight and am not particularly unfit or unhealthy (I'm 5'11" and currently weigh just over 11.5 stone). My fat content however is around 20% and most of this is centred around my middle.
I'd really like to reduce this but don't really think I need to loose much weight. I know that I can't focus the fat loss and think that I would have to maybe halve my current body fat to gain good definition. By my calculations that would mean loosing over a stone of body fat - that's assuming I don't waste a load of muscle in the process aswell, as a byproduct of exercise / lower calorie intake.
At the moment, I'm doing daily cardio (cross trainer for about 45mins using around 350 calories), limited light weights and watching what I eat, including reducing (maybe halving) my normal carb intake.
Trouble is, this really is guess work. I'd really like to understand what I should be doing. Googling has just served to confuse matters TBH.
Hope this hasn't been covered elsewhere, but this really does seem to be a bit of a minefield.
I am looking to tone up and (eventually) reintroduce my long hidden six pack to the world (if its still there!). Trouble is, I'm not overweight and am not particularly unfit or unhealthy (I'm 5'11" and currently weigh just over 11.5 stone). My fat content however is around 20% and most of this is centred around my middle.
I'd really like to reduce this but don't really think I need to loose much weight. I know that I can't focus the fat loss and think that I would have to maybe halve my current body fat to gain good definition. By my calculations that would mean loosing over a stone of body fat - that's assuming I don't waste a load of muscle in the process aswell, as a byproduct of exercise / lower calorie intake.
At the moment, I'm doing daily cardio (cross trainer for about 45mins using around 350 calories), limited light weights and watching what I eat, including reducing (maybe halving) my normal carb intake.
Trouble is, this really is guess work. I'd really like to understand what I should be doing. Googling has just served to confuse matters TBH.
Diet and cardio work will help you lose you weight obviously, but will not give you definition. Specific muscle group exercises will add mass to those muscles, and as these muscles increase, their weight will increase.
To summarise, as long as a person is not obese, it's entirely feasible to gain a great bod and still stay about the same weight.
To summarise, as long as a person is not obese, it's entirely feasible to gain a great bod and still stay about the same weight.
LMC said:
Diet and cardio work will help you lose you weight obviously, but will not give you definition. Specific muscle group exercises will add mass to those muscles, and as these muscles increase, their weight will increase.
To summarise, as long as a person is not obese, it's entirely feasible to gain a great bod and still stay about the same weight.
But my understanding is that you have to have a reasonably high calorie intake (protein mainly?) to build muscle. This seems at odds with my objectives in a way, as why would my body then burn fat reserves? Is a worth doing weight training on a reduced calorie / carb diet? Sorry if I'm being a bit thick about all of this.. To summarise, as long as a person is not obese, it's entirely feasible to gain a great bod and still stay about the same weight.
You need to do heavy weights and low reps. Personally I do full body workout so I do bench press, weighted chin ups, bent over barbell rows, deadlifts/squats (depending on the day) and overhead press. 3 sets of 6-8 reps on each exercise.
If you want to stay the same weight you want to eat more calories, and perhaps take protein shakes twice a day. A high protein diet helps build muscle and burn fat at the same time, regardless if you're eaten more or not. You can also try "carb cycling" where you refrain from eating high carb foods like pasta and rice for three or four days, so your glycogen stores deplete, and then have one carb rich meal on the fourth day to restore your energy levels. (Apparently) this can accelerate fat loss to 1% body fat per week...
You sound like an avid gym goer so this advice probably won't apply to you, but don't go to the gym and have a really heavy session, and then say to yourself "I can eat this pizza and chips now because I ran 20k today". What's the point in doing the hard work when you're just going to ruin it by pigging out afterwards?
Really, the best advice I can give you is do more research. Look through the Men's Health forums (some people do actually know what they're talking about, but you've gotta look hard to find the good stuff) or if you're looking for a quick diet (or something you can make work for yourself) go on T-Nation. I just purchased a book called Muscle Chow off of Amazon for £7 and the recipes in it are really easy, good for you, and taste good too. Might be worth a punt.
Good luck
If you want to stay the same weight you want to eat more calories, and perhaps take protein shakes twice a day. A high protein diet helps build muscle and burn fat at the same time, regardless if you're eaten more or not. You can also try "carb cycling" where you refrain from eating high carb foods like pasta and rice for three or four days, so your glycogen stores deplete, and then have one carb rich meal on the fourth day to restore your energy levels. (Apparently) this can accelerate fat loss to 1% body fat per week...
You sound like an avid gym goer so this advice probably won't apply to you, but don't go to the gym and have a really heavy session, and then say to yourself "I can eat this pizza and chips now because I ran 20k today". What's the point in doing the hard work when you're just going to ruin it by pigging out afterwards?
Really, the best advice I can give you is do more research. Look through the Men's Health forums (some people do actually know what they're talking about, but you've gotta look hard to find the good stuff) or if you're looking for a quick diet (or something you can make work for yourself) go on T-Nation. I just purchased a book called Muscle Chow off of Amazon for £7 and the recipes in it are really easy, good for you, and taste good too. Might be worth a punt.
Good luck
Henry Hawthorne said:
You need to do heavy weights and low reps. Personally I do full body workout so I do bench press, weighted chin ups, bent over barbell rows, deadlifts/squats (depending on the day) and overhead press. 3 sets of 6-8 reps on each exercise.
If you want to stay the same weight you want to eat more calories, and perhaps take protein shakes twice a day. A high protein diet helps build muscle and burn fat at the same time, regardless if you're eaten more or not. You can also try "carb cycling" where you refrain from eating high carb foods like pasta and rice for three or four days, so your glycogen stores deplete, and then have one carb rich meal on the fourth day to restore your energy levels. (Apparently) this can accelerate fat loss to 1% body fat per week...
You sound like an avid gym goer so this advice probably won't apply to you, but don't go to the gym and have a really heavy session, and then say to yourself "I can eat this pizza and chips now because I ran 20k today". What's the point in doing the hard work when you're just going to ruin it by pigging out afterwards?
Really, the best advice I can give you is do more research. Look through the Men's Health forums (some people do actually know what they're talking about, but you've gotta look hard to find the good stuff) or if you're looking for a quick diet (or something you can make work for yourself) go on T-Nation. I just purchased a book called Muscle Chow off of Amazon for £7 and the recipes in it are really easy, good for you, and taste good too. Might be worth a punt.
Good luck
Cheers for that Henry.. If you want to stay the same weight you want to eat more calories, and perhaps take protein shakes twice a day. A high protein diet helps build muscle and burn fat at the same time, regardless if you're eaten more or not. You can also try "carb cycling" where you refrain from eating high carb foods like pasta and rice for three or four days, so your glycogen stores deplete, and then have one carb rich meal on the fourth day to restore your energy levels. (Apparently) this can accelerate fat loss to 1% body fat per week...
You sound like an avid gym goer so this advice probably won't apply to you, but don't go to the gym and have a really heavy session, and then say to yourself "I can eat this pizza and chips now because I ran 20k today". What's the point in doing the hard work when you're just going to ruin it by pigging out afterwards?
Really, the best advice I can give you is do more research. Look through the Men's Health forums (some people do actually know what they're talking about, but you've gotta look hard to find the good stuff) or if you're looking for a quick diet (or something you can make work for yourself) go on T-Nation. I just purchased a book called Muscle Chow off of Amazon for £7 and the recipes in it are really easy, good for you, and taste good too. Might be worth a punt.
Good luck
Henry Hawthorne said:
You need to do heavy weights and low reps.
No you don't. It all depends what kind of body shape / strength/ weight/ functional fitness you want. There are plenty long distance runners, cyclists, swimmers, endurance athletes etc with low enough body fat to have six pack, who don't lift weights. Cheers,
FT.
Fume troll said:
Henry Hawthorne said:
You need to do heavy weights and low reps.
No you don't. It all depends what kind of body shape / strength/ weight/ functional fitness you want. There are plenty long distance runners, cyclists, swimmers, endurance athletes etc with low enough body fat to have six pack, who don't lift weights. Cheers,
FT.
From what he's written, it sounds to me like he wants the muscular look - not the skinny long distance runner look. Therefore he should do low reps and heavy weights (if this is the case).
Only the way to loose fat is aerobic excise so you need to keep cardio work I think. On the contrary, anaerobics would help to gain muscles. So if you want to loosing fat/gaining muscle at the same time, you need to do both excise. Are you male aren't you? 20% fat is little bit too much, seems like firstly you need to loose fat then. Don't worry, red muscle which you will train by aerobics would be very tight and shape so looks very good-not poor at all!. I started running for loosing weight but still same weight in a month obviously the shape is different though. (Friends said I lost my weight : I run 4-6 miles per a day. and 5'30'' and 8.1 stones) Please Be careful for the foods, no fat, high protein and vitamins-minerals would be essential. 
Heathwood said:
LMC said:
Diet and cardio work will help you lose you weight obviously, but will not give you definition. Specific muscle group exercises will add mass to those muscles, and as these muscles increase, their weight will increase.
To summarise, as long as a person is not obese, it's entirely feasible to gain a great bod and still stay about the same weight.
But my understanding is that you have to have a reasonably high calorie intake (protein mainly?) to build muscle. This seems at odds with my objectives in a way, as why would my body then burn fat reserves? Is a worth doing weight training on a reduced calorie / carb diet? Sorry if I'm being a bit thick about all of this.. To summarise, as long as a person is not obese, it's entirely feasible to gain a great bod and still stay about the same weight.
Thanks for all the replies so far folks...
I'm now exercising daily and continuing to research how best to achieve my goals (athletic look, defined but not big or overly muscley). I figure this will, in the main, require low body fat.
Seems to be going quite well so far (3lb of weight loss but almost 5lb of fat loss in the last couple of weeks). For the past few days I've been getting up early and doing cardio on an empty stomach - I now understand that this is most likely a mistake, so will likely stop doing this.
So, my (current) plan of action is to split up my daily excercise so that I do lengthy (about 45mins) moderate cardio one day, shorter (30 mins) more intense cardio the next and a weights program (1 hr) the next day; repeated, then rest day.
I am going to work out late afternoon (after work) and will eat an energy rich snack / meal an hour or so before. Infact, next on my list is to read more about exactly what and when I should be eating before and after excercise. I will, of course, try to maintain a healthy diet in addition to the exercise (otherwise its rather pointless!).
So, how does this sound? Am I on the right track do you think?
I'm now exercising daily and continuing to research how best to achieve my goals (athletic look, defined but not big or overly muscley). I figure this will, in the main, require low body fat.
Seems to be going quite well so far (3lb of weight loss but almost 5lb of fat loss in the last couple of weeks). For the past few days I've been getting up early and doing cardio on an empty stomach - I now understand that this is most likely a mistake, so will likely stop doing this.
So, my (current) plan of action is to split up my daily excercise so that I do lengthy (about 45mins) moderate cardio one day, shorter (30 mins) more intense cardio the next and a weights program (1 hr) the next day; repeated, then rest day.
I am going to work out late afternoon (after work) and will eat an energy rich snack / meal an hour or so before. Infact, next on my list is to read more about exactly what and when I should be eating before and after excercise. I will, of course, try to maintain a healthy diet in addition to the exercise (otherwise its rather pointless!).
So, how does this sound? Am I on the right track do you think?
Heathwood said:
Thanks for all the replies so far folks...
I'm now exercising daily and continuing to research how best to achieve my goals (athletic look, defined but not big or overly muscley). I figure this will, in the main, require low body fat.
Seems to be going quite well so far (3lb of weight loss but almost 5lb of fat loss in the last couple of weeks). For the past few days I've been getting up early and doing cardio on an empty stomach - I now understand that this is most likely a mistake, so will likely stop doing this.
So, my (current) plan of action is to split up my daily excercise so that I do lengthy (about 45mins) moderate cardio one day, shorter (30 mins) more intense cardio the next and a weights program (1 hr) the next day; repeated, then rest day.
I am going to work out late afternoon (after work) and will eat an energy rich snack / meal an hour or so before. Infact, next on my list is to read more about exactly what and when I should be eating before and after excercise. I will, of course, try to maintain a healthy diet in addition to the exercise (otherwise its rather pointless!).
So, how does this sound? Am I on the right track do you think?
Erm, why do you think cardio on an empty stomach is a mistake? There seems to be 2 schools of thought on this:I'm now exercising daily and continuing to research how best to achieve my goals (athletic look, defined but not big or overly muscley). I figure this will, in the main, require low body fat.
Seems to be going quite well so far (3lb of weight loss but almost 5lb of fat loss in the last couple of weeks). For the past few days I've been getting up early and doing cardio on an empty stomach - I now understand that this is most likely a mistake, so will likely stop doing this.
So, my (current) plan of action is to split up my daily excercise so that I do lengthy (about 45mins) moderate cardio one day, shorter (30 mins) more intense cardio the next and a weights program (1 hr) the next day; repeated, then rest day.
I am going to work out late afternoon (after work) and will eat an energy rich snack / meal an hour or so before. Infact, next on my list is to read more about exactly what and when I should be eating before and after excercise. I will, of course, try to maintain a healthy diet in addition to the exercise (otherwise its rather pointless!).
So, how does this sound? Am I on the right track do you think?
1) A sustained time of medium cardio before eating will target fat; There's no easy accessible source of energy for the body to use (as you've not eaten any carbs yet).
2) Your body isn't in a great condition for cardio first thing in the morning (poor lung function, lack of energy etc).
I subscribe to (1), especially if you've not doing any massively intensive stuff (like sprinting).
_DeeJay_ said:
Heathwood said:
Thanks for all the replies so far folks...
I'm now exercising daily and continuing to research how best to achieve my goals (athletic look, defined but not big or overly muscley). I figure this will, in the main, require low body fat.
Seems to be going quite well so far (3lb of weight loss but almost 5lb of fat loss in the last couple of weeks). For the past few days I've been getting up early and doing cardio on an empty stomach - I now understand that this is most likely a mistake, so will likely stop doing this.
So, my (current) plan of action is to split up my daily excercise so that I do lengthy (about 45mins) moderate cardio one day, shorter (30 mins) more intense cardio the next and a weights program (1 hr) the next day; repeated, then rest day.
I am going to work out late afternoon (after work) and will eat an energy rich snack / meal an hour or so before. Infact, next on my list is to read more about exactly what and when I should be eating before and after excercise. I will, of course, try to maintain a healthy diet in addition to the exercise (otherwise its rather pointless!).
So, how does this sound? Am I on the right track do you think?
Erm, why do you think cardio on an empty stomach is a mistake? There seems to be 2 schools of thought on this:I'm now exercising daily and continuing to research how best to achieve my goals (athletic look, defined but not big or overly muscley). I figure this will, in the main, require low body fat.
Seems to be going quite well so far (3lb of weight loss but almost 5lb of fat loss in the last couple of weeks). For the past few days I've been getting up early and doing cardio on an empty stomach - I now understand that this is most likely a mistake, so will likely stop doing this.
So, my (current) plan of action is to split up my daily excercise so that I do lengthy (about 45mins) moderate cardio one day, shorter (30 mins) more intense cardio the next and a weights program (1 hr) the next day; repeated, then rest day.
I am going to work out late afternoon (after work) and will eat an energy rich snack / meal an hour or so before. Infact, next on my list is to read more about exactly what and when I should be eating before and after excercise. I will, of course, try to maintain a healthy diet in addition to the exercise (otherwise its rather pointless!).
So, how does this sound? Am I on the right track do you think?
1) A sustained time of medium cardio before eating will target fat; There's no easy accessible source of energy for the body to use (as you've not eaten any carbs yet).
2) Your body isn't in a great condition for cardio first thing in the morning (poor lung function, lack of energy etc).
I subscribe to (1), especially if you've not doing any massively intensive stuff (like sprinting).
However, looking into this further it seems that most people are now acknowledging that fasted cardio is not good. This, as I understand it, is because your body will be depleted of glycogen first thing in the morning. If you use this up, you will start to burn muscle as, with limited glycogen, your body apparently can't burn fat.
To be honest though, I'm just trying to work it all out from researching internet sites, so I welcome any genuine experience (i.e. what works / what doesn't etc).
Cheers
There probably isn't a simple answer at all.
Personally, I have some porridge and a pint of water 30 mins before cardio in a morning (generally just an 6 mile trip round the block on the bike for me). Combined with a better diet, I'm slowly losing weight and with a decent weights routine am also gaining muscle.
I'm sure I'll get ridiculed for this, but I also do BodyPump a couple of times a week. The larger number or reps and relatively heavy weights mean I leave the gym dripping in sweat so count it as a cardio and a 'tone up' session. It's also a great way of keeping up your motivation as it makes you push yourself even when you're not feeling up to it.
Personally, I have some porridge and a pint of water 30 mins before cardio in a morning (generally just an 6 mile trip round the block on the bike for me). Combined with a better diet, I'm slowly losing weight and with a decent weights routine am also gaining muscle.
I'm sure I'll get ridiculed for this, but I also do BodyPump a couple of times a week. The larger number or reps and relatively heavy weights mean I leave the gym dripping in sweat so count it as a cardio and a 'tone up' session. It's also a great way of keeping up your motivation as it makes you push yourself even when you're not feeling up to it.
The idea that you burn more body fat during aerobic exercise has been shown as false. The only difference between aerobic and anaerobic (in this context) is the percentage of where the calories come from.
When doing 1 hour aerobic exercise you may burn 60% of your energy from your body fat and 40% from you glycogen stores.
When doing the same duration of anaerobic exercise the percentages swap around so 40% fat and 60% glycogen.
I know it sounds like I have contradicted myself but the crucial part is that working at a higher intensity you burn more calories
40% of 150 calories burnt at a higher intensity is the same as 60% of 100 at a lower intensity.
So ... if you only have limited time in which to do your workout you would be better of working the highest intensity you are able to sustain for the time you have available to you.
If you want more details or some research to back this up feel free to PM me.
Tris
When doing 1 hour aerobic exercise you may burn 60% of your energy from your body fat and 40% from you glycogen stores.
When doing the same duration of anaerobic exercise the percentages swap around so 40% fat and 60% glycogen.
I know it sounds like I have contradicted myself but the crucial part is that working at a higher intensity you burn more calories
40% of 150 calories burnt at a higher intensity is the same as 60% of 100 at a lower intensity.
So ... if you only have limited time in which to do your workout you would be better of working the highest intensity you are able to sustain for the time you have available to you.
If you want more details or some research to back this up feel free to PM me.
Tris
_DeeJay_ said:
I'm sure I'll get ridiculed for this, but I also do BodyPump a couple of times a week. The larger number or reps and relatively heavy weights mean I leave the gym dripping in sweat so count it as a cardio and a 'tone up' session. It's also a great way of keeping up your motivation as it makes you push yourself even when you're not feeling up to it.
Body pump is well worthwhile.Cheers,
FT.
TristanGardner said:
The idea that you burn more body fat during aerobic exercise has been shown as false. The only difference between aerobic and anaerobic (in this context) is the percentage of where the calories come from.
When doing 1 hour aerobic exercise you may burn 60% of your energy from your body fat and 40% from you glycogen stores.
When doing the same duration of anaerobic exercise the percentages swap around so 40% fat and 60% glycogen.
I know it sounds like I have contradicted myself but the crucial part is that working at a higher intensity you burn more calories
40% of 150 calories burnt at a higher intensity is the same as 60% of 100 at a lower intensity.
So ... if you only have limited time in which to do your workout you would be better of working the highest intensity you are able to sustain for the time you have available to you.
If you want more details or some research to back this up feel free to PM me.
Tris
Absolutely mate, I would only do low / moderate intensity aerobic exercise if I'm literally too drained to do anything else.When doing 1 hour aerobic exercise you may burn 60% of your energy from your body fat and 40% from you glycogen stores.
When doing the same duration of anaerobic exercise the percentages swap around so 40% fat and 60% glycogen.
I know it sounds like I have contradicted myself but the crucial part is that working at a higher intensity you burn more calories
40% of 150 calories burnt at a higher intensity is the same as 60% of 100 at a lower intensity.
So ... if you only have limited time in which to do your workout you would be better of working the highest intensity you are able to sustain for the time you have available to you.
If you want more details or some research to back this up feel free to PM me.
Tris
I've now changed my routine to HIIT (cross trainer or running - bloody murder if you do it properly!) every other day with weight training on opposing days.
You want to lose body fat without losing weight? not easy.....what you need to do is have less calories, do more cardio and be on a very high protien diet to maintain what muscle you have while you are cutting down. You should really try to consume 1 gram of protien for 1 pound of bodyweight, so.....if you weigh 15 stone (210lbs) you should try and get 210 grams of protien into your daily diet. This isn't easy but can be easily helped along with 3 protien shakes (30G per serving) a day. Have one when you wake up, another straight after your daily workout as this is when your body needs that protien most and have one before you go to bed. For lunch try and have some sardines or tuna etc without bread but if you are insistent on bread make sure its wholemeal and not white bread. Have something like fish or chicken breast for dinner with salad, do this as well as train properly with weights and cardio and cut out junk food and with the right attitude within 6 weeks you could very easily shed alot of fat while maintaining size.
The key is to be dedicated, the more dedicated you are the easier things will get plus once you start to see results within the first 2-3 weeks it should give you even more determination.
The key is to be dedicated, the more dedicated you are the easier things will get plus once you start to see results within the first 2-3 weeks it should give you even more determination.
Hello,
I've been looking thought some old threads on PH about running etc and have found this one. I’m in exactly the same position as the OP, not over weight but I’m 6’1 and 12 stone but would like to lose my fat (also about 20%) but I don’t want to lose any weight.
I have started running in the morning and although I feel better for it don’t think it is doing that much for me.
If the OP could reply with his findings that would be great as should I really be running in the morning or waiting till I’m home?
I've been looking thought some old threads on PH about running etc and have found this one. I’m in exactly the same position as the OP, not over weight but I’m 6’1 and 12 stone but would like to lose my fat (also about 20%) but I don’t want to lose any weight.
I have started running in the morning and although I feel better for it don’t think it is doing that much for me.
If the OP could reply with his findings that would be great as should I really be running in the morning or waiting till I’m home?
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