I’m currently 218 pounds and I suspect at a high percentage of body fat (down from 243 pounds a few months ago though). My goal is to get down to around 175-180 pounds, but more importantly to exchange as much body fat for lean mass as possible. Your diet, cardio and weight training plan look very solid and I think you are on the correct path to getting very lean.
Switch off between HIIT cardio (30 minutes max) and steady state cardio for 60 minutes and see how your body responds. ShapeFit is a health and fitness company dedicated to providing the best exercise, nutrition and wellness information and resources to help our visitors get in shape, stay fit and live a healthier and happier life!
The #1 reason most people start an exercise program is to lose weight which unfortunately most times overlooks the other benefits of exercising.
If you’ve ever began an exercise program to lose weight and after the initial couple of weeks progress stalled it’s because you’re not eating enough calories to lose weight. If you don’t give your body a reason to hold on to your muscle, it’s going to break it down and use it for energy. Carbohydrates are stored in the muscle as glycogen where it can readily be broken down at the muscle for energy through two different pathways: aerobically and anaerobically. Subscribe to my NewsletterEnter your email address below to receive updates each time we publish new content. When there is a clearer understanding of the truth from the hype, a whole new perspective on life and exercise can be realized.  I will teach you and show you the way. I’m going to the gym about 4-5 times a week, doing 40 minutes of high intensity cardio and working out my muscle groups about 2 times per week.
I’m basically wondering about how long this should all take and whether I can reasonably expect to achieve both at the same time.
At this point, it’s really about tweaking your diet and cardio a little to see what works with your body.


This will allow you to immediately tap into your fat and keep your metabolism humming all day long. You should focus on maintaining the muscle you have while dropping the highest amount of body fat as possible. ShapeFit has thousands of pages of fitness content with fun and interactive tools to help our visitors lose body fat, build lean muscle and increase their energy levels.
When someone says they want to lose weight they’re generally referring to losing the fat.  It’s an important distinction because losing weight and losing fat are two separate things. Contrary to what most believe, but when you go too low on calories, negative feedback survival mechanisms kick in such as a decreased metabolic rate, reduced thyroid output and lean tissue loss.
Some form of resistance training is mandatory if you want to lose fat without losing muscle.
Protein not only makes up your muscle tissue, it’s also a key component in every cell of your body.
While you might burn a few hundred calories during your workout, you burn thousands the rest of the day just by being alive. Jeff's articles have been published in peer-reviewed journals as well as consumer oriented websites and magazines. I’ve formatted my diet so that about 45-50% of my calories are coming from carbs, 30-35% from protein, and 20% from fat. I don’t really want to gain excess muscle and look massive, but rather to look toned and well-defined. Have 1 scoop (25-30 grams) of whey protein 20 minutes before cardio to preserve muscle mass. However, make sure you restrict your carb intake throughout the day and limit most of your carb ingestion to your post-workout meal. Muscle becomes expendable because it burns too many valuable calories that are needed to maintain key body functions.


If you try dieting without any concern for muscle, you will still lose fat, but the ratio of weight loss will start shifting more towards muscle loss.
Focus on using exercise to create a favorable metabolic environment and creating a sustainable calorie deficit through your diet to lose unwanted fat, not just weight.
Of course, I’m also following a diet that consists entirely of clean foods and have almost eradicated saturated fats and simple carbs from my diet and replaced them with lean protein and complex carbs as well as essential fatty acids.
Is it possible to lose this amount of fat in about 8-10 weeks without losing muscle or performing aerobic work? Since your body fat is relatively high, I would eat only about 60 grams of carbs along with 40 grams of protein in your post-workout shake. Inevitably due to improper training or adherence to dietary recommendations, lean tissue mass also decreases. Always better to err on the side of starting higher with your calories and then come down as needed – not vice versa. The easiest solution is to eat complex carbohydrates periodically throughout the day to build those stores. Furthermore, fad or scheme dieting plans characteristically decrease body weight by decreasing muscle mass which is not good for long term successful fat loss. If you want the majority of your weight loss to come from fat stores, give your body a good reason for why it should hang on to your muscle.
It will take a little more effort than simply eating less and moving more, but the long term effect is sure winner. Better yet, find ways to make your strength training more intense so that you can incorporate cardiovascular training at the same time.



Lose weight 3 months 9.99
Weight loss diet 500 calories


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