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If you consume enough protein in your meals and exercise for muscle gain, intermittent fasting can help you lose weight and gain muscle at the same time. Muscle & Strength, LLC All I’ve done so far is a lot of cardio (just no weights what so ever) and less calorie intake. 1180 First Street South If you are a bigger guy, or have a fair amount of muscle mass, then eat 200 to 220 grams of protein per day. Second, any menu plans or suggestions? In order to lose fat and preserve muscle when conditioning, the key is to strike an optimal balance between shorter, higher intensity efforts and longer, lower intensity bouts. Each workout should take 45 minutes or less. I'm still not in my best shape yet and I hate that my body is pear shaped. Tomorrow, I’m putting up an article that I strongly recommend you read about movement patterns. Hey Brix - it all depends on your goals. Are strength circuits really necessary? I think I don't get the right macros but I eat clean as much as I can with the food we already have in our house. I’m 33 yo 6’2” currently 354 lbs, I was down to 259 pounds but a year in a half of depression and overeating I’ve added 20 pounds to my starting weight of 335. It's easy to get caught up with what worked for your favorite fitness influencer, what you read online, and what you see people doing in the gym. It’s impossible to lose fat without also losing muscle tissue. We've created a workout routine you can do at home, you should check it out: 5-Day Home Workout Routine For Women You often hear that nutrition is key to obtain the body you've always dreamed of. Have you used our BMR calculator to find out your daily caloric need: https://www.muscleandstrength.com/tools/bmr-calculator, I'd like to start this program as I've been doing weightlifting at home for about 8 weeks now (3/week) and while I am able to lift heavier weights I haven't seen minimal changes physically, but not scale wise. Are strength circuits really necessary? Sounds like you have a very solid frame and maybe as a hobby you can refine your physique by adding just a bit of muscle here and there. If you want to lose weight, gain muscle or get in shape. Are you warming up prior to your workout? I was wondering how should break down my diet plan to use this program? A focus on key exercises with a high return on effort is the foundation for each workout, and the foundation of an effective exercise routine. calorie surplus and trying to gain muscle? Niki, BMI is not very reliable, as you've likely heard. In between exercises and strength circuits™, we recommend grabbing water or stretching. Many of us make crazy new years goals of completely transforming our bodies for the sake of bettering ourselves – which is totally awesome and inspiring as a trainer. Love seeing that. If your workout isn’t too easy, it’s way too difficult. To lose weight and maintain muscle mass, you need to go into a caloric deficit and exercise regularly. You are very close to your goal! If it's the latter, how long a rest period between sets? When it comes to developing an athletic, aesthetic physique, it all comes down to two things – diet and training. The resistance training in this example is so brief that it is super easy to fit in 20-45 minutes of cardio. Thanks for the amazing workout program, based on my BMI I am required to consume 2300 calories. As far as caloric intake goes, I have the usual runner’s bias of “carbs = energy” and am trying to increase my protein intake and reduce my reliance on empty “white” starches (white rice, white pasta, white potatoes, etc). This program has a lot going for it. You can lose weight before or after you build muscle. Also with the plan we do the split and add in the 5 mins cardio at the end ? Join 500,000+ A typical fat loss workout for me is four compound lifts (squat, dmb bench, pullups, dips), 3-4 sets ea, 4-10 reps ea set, max 1 min rest between sets, 3x per week. 36/Female/210lbs. The key part of losing fat is certainly controlling calorie intake. When you are trying to lose weight, you need a fitness plan that provides long-term results. Over the last 15+ years, I’ve been able to help thousands of men and women lose fat, build muscle, create their workout routine, design their diet plan… Thanks for your participation. 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