I want to do cardio without losing muscle

[Zack]

Hi. I'm a fat dude, been going to the gym for about 2 weeks, 4-5 days a week. Usually i alternate weights and cardio every second day. My goals are to lose fat but also build muscle and stay strong.

I did a little reading and im starting to figure that you can't do both at the same time. What would be the best way (arrangement of cardio and weights) for my goals? Losing the fat is the priority, but being strong is pretty important too.

Also, I want to invest in some whey protein. What would be the best way to use it for my purposes?

[.V.]

Keep lifting. Use the protien immediately before and immediately after your workouts.

To burn fat either walk for an hour or two or do 15 minutes going all out - very high intensity on something like a recumbant bike or even a jump rope.

The short, high intensity cardio is supposed to fire the metabolism up and let your burn fat all day. And yes, you can build muscle and burn fat at the same time. I started out at 300lb with 15" arms. Two years later I'm 190 at 10% body fat - same arm measurement. That means less fat and more muscle.

My reccomendation for what you've described as your goal is a ketogenic diet. Eat enough protein. Eat enough fat so you don't get hungry. Control your carbs - reduce them until you start burning fat easily. Instead of breads, pastas, grains, potatoes...eat green veggies like broccoli, spinach, asparagus, brussels sprouts, green beans, lettuce, cabbage, cauliflower.

Eat whenever hungry, eat until satisfied - not stuffed. Eat your meats and green veggies. Don't try to do it low fat. The body fat that you are burning for fuel will allow you to use the protein you eat for muscle building.

Many opinions on this, but that is what worked for me.

[Pelon]

The secret to preventing muscle loss is to lift weights and to keep your calories high enough. You still need a negative calorie balance to lose fat, just don't overdue it.

The type of weightlifting you do is a matter of personal preference. If you are just starting out, I would probably recommend a full body routine 2 to 3 times per week at an intensity that is hard, but not too hard. Focus on proper form and technique.

For cardio, I've always preferred steady-state over high intensity, at least until your body gets adjusted to the new strain. Adding HIIT later can be a good way to re-start progress in the future. I'd shoot for 3 cardio sessions for about 30 minutes per week to start with. You can add duration and frequency as you get further along. If possible, try to separate the lifting from the cardio.

For diet, what a-welch recommended can work. I personally went with a diet higher in carbs and lower in protein (approx. 55c/25f/20p). The best diet is the one that you can stick to. As long as you maintain a negative calorie balance and exercise, you will lose fat.

IMO, the most important factor in successful fat loss is the ability to set, adjust, and meet goals. If you can learn to focus on fitness goals, you will have greater success.