Workout for losing weight

[BlackDragon]

Right now Im taking a weight lifting class in college. I would like to gain muscel but also want to lose the weight. I plan on doing 30 mins of cardio three times a week and continue to lift weights. I need to lose 12 pounds so I'll be able to enlist into the Air Force. Is this an ok plan?

 

[madgame]

Its hard if not impossible to lose fat and gain muscle at the same time. Thats y they're seperated into a bulking / cutting phase...everybody whos smart does seperate them. However do you need to lose 12lbs of fat or 12lbs of weight?! probably weight no matter what right? I would suggest you start cutting up and aim for muscle if your bf is at a level that you like / need. Read Diesels bulking / cutting guides on top of the forum and get further information from the net

 

[Mercenary]

I would concentrate on losing the weight... since it's a requisite for you to enlist.

This doesn't mean however, that you can lift and get stronger at the same time.
Beginners to lifting can experience and increase in strength along with a decrease in fat.

Follow Diesel's cutting guide...
and get yourself familiar with the PT/testing exercises you'll have to do when enlist. here's a helpful link..

http://usmilitary.about.com/cs/airforcejoin/a/afbasicpc.htm

let us know how it turns out.

 

[CLOONEY]

Why do people keep telling me it is IMPOSSIBLE to loose weight and gain muslce at the same time?

I have been involved in boxing for MANY years. I have myself gained great amout of muscle and lost weight. Sooooooooo many of my boxing partners have also. It is not impossible. Just make sure you do a LOT of cardio. Eat regular meals and do your weights. It is not hard, it just takes a lot of effort and a lot of training. It is also probably slower to do it this way, but it is definately NOT impossible. As for how long you should do cardio for. I think a lot of it has to do with your own metablolism, trial and error.

 

[jaybeezi]

Your right its not impossible, and is very hard.
Because usually to gain a lot of muscle you need to eat like there is no tomorrow, which is not very conducive to weight loss. But if you do work out hard/regularly, eat a lot of food, and do a ton of cardio you should see results.

But remember, muscle weighs more than fat, so you still might be to heavy if you gain a lot of muscle, and dont lose enough fat.

 

[Shiftkey]

Losing fat and gaining muscle at the same time regularly is impossible if you're not a mesomorph. CLOONEY, you and your friends have good physical genes (probably why you're boxers?).

 

[madgame]

Why do people keep telling me it is IMPOSSIBLE to loose weight and gain muslce at the same time?

Thats y I wrote "it's hard if not impossible" (Didnt say it was completely impossible). I'm a mesomorph too and well Ive found out that I cannot increase my strength if Im not eating enough/ do too much cardio and that I cant lose fat (even if im not eating any junk) unless Im eating less calories than Im burning.
That's why I thought it might be pretty much true that it depends on your calorie intake/ the amount of calories you burn whether you gain or loose weight.

However this might be the case because I had already gained quite some strength/muscle when I found that out. But anyways I think it's probably WAY harder to put on mass while trying to lose fat at the same time.

Hey Clooney..just a question, but what kind of physique do you/your boxing partners have? Are there any guys who are real heavy weight boxers (like tyson, lewis, etc.) who have gained all their muscle while trying to lose fat? And..have you tried to lose fat most of the time you were trying to put on mass? (just asking)

 

[BlackDragon]

So I should just focus on losing the weight first. When I go to BMT i wouldnt be able to lift weights anyway. Im going to do more cardo and lift weights lightly.

 

[CLOONEY]

Originally posted by madgame

Hey Clooney..just a question, but what kind of physique do you/your boxing partners have? Are there any guys who are real heavy weight boxers (like tyson, lewis, etc.) who have gained all their muscle while trying to lose fat? And..have you tried to lose fat most of the time you were trying to put on mass? (just asking)

Partners range from every kind of physique. However the ones who have acheived the best results were about 5'10" - 6'0". Thats about 180cms. Weight about 65 - 75kgs. As far as heavies, yeah I have seen a couple of guys like that, but I think it is even harder for them. And have I ever tried to loose fat, most of the time I was trying to put on mass? I dont get that question properly. But over the past few weeks I have been back in serious training, I have got a LOT bigger and muscular and stronger while at the same time lost about 4kgs of fat.

But simply put, when ANY fighter trains, they dont bulk then cut. They do get a LOT more muscular and stronger in training, but at the same time, loose enormous amounts of fat. Its just the way its done in boxing. We dont count our calories or carbs or anything like that, you just train and can judge how long it will take to loose the fat while maintaining the strength training.

 

[Ice Cold]

Partners range from every kind of physique. However the ones who have acheived the best results were about 5'10" - 6'0". Thats about 180cms. Weight about 65 - 75kgs. As far as heavies, yeah I have seen a couple of guys like that, but I think it is even harder for them. And have I ever tried to loose fat, most of the time I was trying to put on mass? I dont get that question properly. But over the past few weeks I have been back in serious training, I have got a LOT bigger and muscular and stronger while at the same time lost about 4kgs of fat.

If you consider 65-75 kg @ 180 cm as built, I really feel sorry for you. Ripped - yes, but not built.

You contradict yourself with your own data.

Sure, if you take a fat couch potato who never exercised and get him to train, he'll gain SOME muscle and will lose fat at the same time.

However, "impossible to cut and bulk" rule comes from bodybuilding if you didn't notice. If you weigh 95 kilos ripped and you wanna gain more muscle, you won't be able to bulk and cut at the same time.

So your argument is invalid.

BTW: How's your modeling going

2BlackDragon:
I am unfamiliar with the airforce requirements. If you post your actual weight and the requirement, I might be able to help you better.

 

[CLOONEY]

Originally posted by Ice Cold
If you consider 65-75 kg @ 180 cm as built, I really feel sorry for you. Ripped - yes, but not built.

You contradict yourself with your own data.

Sure, if you take a fat couch potato who never exercised and get him to train, he'll gain SOME muscle and will lose fat at the same time.

However, "impossible to cut and bulk" rule comes from bodybuilding if you didn't notice. If you weigh 95 kilos ripped and you wanna gain more muscle, you won't be able to bulk and cut at the same time.

So your argument is invalid.

BTW: How's your modeling going

2BlackDragon:

I am unfamiliar with the airforce requirements. If you post your actual weight and the requirement, I might be able to help you better.

I contradict myself how? This guy is not 95kgs and he is not ripped, therefore it IS possible to gain muscle and loose fat. And I am also sure that 99% of guys who post here are not that big and ripped!!! Who said 65 - 75kgs was built? I didnt........did I? I am 75kgs and I am in perfect condition. It is the perfect height and weight for 180cms. Most male models are around the 75kg mark and are about 182cms. So..............what exactly is your arguement. As far as the 65kg guys being not built. You would be surprised if you saw some of these guys, they look a good 75kgs. The excess fat around your muscles you cant even see is enormous. You can be ripped and still have an amaizing amout of fat to loose. I have seen ripped guys drop from 75 to 65 just by loosing fat, and they are already ripped, AND they get far stronger!!

If you want to be a chunk that looks bad in clothes and weighs 100kgs, no problem. I am happy with the way I am, and so is my bank account

 

[Pulsar]

edit: double post, sorry

 

[Pulsar]

Originally posted by CLOONEY
I contradict myself how? This guy is not 95kgs and he is not ripped, therefore it IS possible to gain muscle and loose fat. And I am also sure that 99% of guys who post here are not that big and ripped!!! Who said 65 - 75kgs was built? I didnt........did I? I am 75kgs and I am in perfect condition. It is the perfect height and weight for 180cms. Most male models are around the 75kg mark and are about 182cms. So..............what exactly is your arguement. As far as the 65kg guys being not built. You would be surprised if you saw some of these guys, they look a good 75kgs. The excess fat around your muscles you cant even see is enormous. You can be ripped and still have an amaizing amout of fat to loose. I have seen ripped guys drop from 75 to 65 just by loosing fat, and they are already ripped, AND they get far stronger!!

If you want to be a chunk that looks bad in clothes and weighs 100kgs, no problem. I am happy with the way I am, and so is my bank account

Hi, I'm 171cm but would like to eventually become a good boxer. How much would you say is a good weight for me to aim at??--to have a decent physique for boxing and muay thai?

I currently weigh 74kg which means that I have a lot of flab and I am trying to lose weight.

 

[CLOONEY]

I would say at your height. About the 63.5kg (Junior Welter) division is the best for you. But dont loose the weight by not eating, just train REAL hard. Always keep yourself in top condition.

 

[Pulsar]

Originally posted by CLOONEY
I would say at your height. About the 63.5kg (Junior Welter) division is the best for you. But dont loose the weight by not eating, just train REAL hard. Always keep yourself in top condition.

Thanks for the advice dude--much appreciated

 

[BlackDragon]

Right now Im 201 and I have to get down to 189 lb. Im not in a rush to lose the weight b/c im in college right now and im not enlisting till im done this semseter which is May 2.