Newbie to the site.

[Willie5566]

Hello everyone-

I am new to the site. I am looking for some advice.

I have been lifting (on and off) for years. I am wanting to lose weight about 40 lbs. I have spent the last 5 weeks running several times a week. I have been lifting 1-2 times a week. Usually doing several body parts each workout. My priority has been on running, since I do not want to bulk up at all.

I am looking for input on what would be the best way for me to acheive my goal. I have read where lifting will build muscle and that muscle will burn fat 24 hours a day. So I do see where lifting more should help. I would argue thought that muscle is built through running as well, especially in the legs.

I have also read where diet is 80-90% of weight loss. Is this true?

I also was reading about people on here doing WOD's and Burpee's. What are these? I have never heard of them, but it sounds like they really put you through hell and back.

Thanks for the help.

[.V.]

Hey willie,

The WODs are simply very difficult routines that create a high level of fitness. It stands for "workout of the day" at crossfit. They are mostly bodyweight workouts done as a resistance/cardiovascular combination workout. They will not bulk you up and are quite challenging.

As far as weight training making you too big - you won't accidentally get too big, it's simply not possible without perfect dedication to making big muscles.

Lifting 3 days a week and running 2...or lifting 2 days a week and running 3, either way, making sure you have a couple of rest days a week should do fine to help you reach your goals.

If you are more interested in the bodyweight type stuff take a look at www.crossfit.com and www.rosstraining.com good stuff at both places. Not my thing, but still good stuff.

Whatever kind of training you do. Nutrition is the most vital part of it all. If you don't eat to support your work without going to extreme excess, you won't grow or will get fat. If you undereat, you'll lose muscle and fat until the fat loss stops and then you just lose muscle.

[.V.]

So you want to lose bodyfat? That's a fine goal. Here's an idea for you.

Calculate your nutritional needs like this
10 calories/lb of bodyweight
45% carbs
35% protein
20% fat

Spread this over 6 meals throughout the day so you don't have to go beyond 3 hours without eating at any time.

Don't forget to include green veggies with as many meals as you can. Things like broccoli, spinach, kale, asparagus, cauliflower, brussels sprouts... these are magic weight loss aids because they fill you up yet don't have enough calories or "sugar and starch" carbs to work against your goal of fat loss.

Workout like this:

Weights 3x a week. Include the following lifts or a machine equivalent of each.

Squat, Deadlift, Bench Press, Row, Overhead press, lat pulldown or pullup, crunch or cable crunch.

I'd suggest doing kneeling cable crunch because you can use as much or as little weight as you need.

Cardio run/walk intervals 2 days a week. If you are able, you can do sprint/jog intervals instead. This should last about 15 minutes to be most effective at fatburning. If you can go more than 15, you weren't working hard enough.

Take off and rest 2 days a week. Your body has to recover.

If the diet doesn't work for you or you seem to have a metabolic resistance to fat loss, there is another way, faster and even more effective...however it's kind of NOT mainstream.

10cals/lb
60% fat
35% protein
The rest will be carbs that come from green veggies.

With the first plan, if you find you are losing more than 1-2lbs/week, re-calculate your calories a bit by using 11/lb, 12/lb and so on until you are losing only 1-2 each week. You don't want to be losing muscle and the first one is not specifically designed to be a muscle sparing diet so you have to take it slow and healthy.

[smcqis]

diet is ur main priority eat every 32/3 hours small amounts