New Here, Please Help

[$Big Daddy$]

Watup guys?
I'm new here an hoping to be a part of this forum.
To give you a bit of info about self:
Age: 16
Weight: 210lbs
Height: 5'9
Body Fat %: 33.4
Lean Mass: ~132lbs

I used every forum on the web and each have helped me with things but I'm hoping this forum would complete it.

I have lots of fat that I want to get rid of. It's hard. I used to be 257lbs and I lost 47 in about 1 1/2 months. I want to build some muscle but everyone tells me that If I build it while I'm fat. When I leave workingout the muscle would go, not all of it but it would be a waste of time. Others tell me to lose so much fat till I get to about 145lbs then workout so whenI stop working out muscles would stay. I tried HIT for a week. right bicep grew 0.5in in that week. A ball jumped up from nowhere and it looks great. It's not that big though. But what I'm afraid of is that it would go if I stop working out for a month or so. I have hanging chests like a girl but they're not that big. I can tense them and they move. But what I'm trying to do is get rid of that fat so I can build muscle. I guess what I'm asking is, is there a way that I can gain lots of lean mass then burn the fat. Or do I have to do body toning. I feel like a girl lifting non-heavy weight for many reps and I get bored with it after a while. Any help.

[com34x]

Cut down First!! You can still lift with heavier weights! Hit the weights first, then jump into a cardio session. Just make sure your getting protein and have have a good diet. Did this answer your question?

[swanso5]

lean down to 10 - 12% then build back up...leaness will come from eating properly so keep wts heavy (no higher than 12 reps for any set you do) and rest short coupled with 2 - 4 interval cardio sessions a week and you'll be set

[$Big Daddy$]

This is what people told me:
I need to first do body toning to burn the fat around the muscles I'm workingout, when that fat is burned, then I life heavy weights for lower reps. Do you guys agree with this?

Or

Should I do heavy weights for lower reps and because of diet and cardio training that will burn the fat around me muscles.

btw: for cardio training, I do that everyday but with HIIT. An elliptical trainer, highest level, highest stride, for 30 minutes and that burns around 700cal.

what do you guys think, I really need the help. Also, can you build muscle then burn fat or does it always have to be the other way round?

Thanks in advance.

[com34x]

When people say "Toneing Up" They mean lowering body fat. There is no such thing as Toneing up. You lose fat and that allows your muscles to be seen. I still say you go with what some of the others on this thread have been telling you. You want to keep the weights heavier because you dont want your body to think the muscle isn't needed. Otherwise with all the aerobics your body might break down muscle. Besides if you dont have a lot of muscle and you lose a lot of fat, your going to look like a twig.

ALSO...What your doing isn't interval training. Its "Steady State" Aerobics. Interval training is having cycles of High Intensity and then Lower and then repeating adding variation to your workouts. Actually, even though people say they are doing HIIT they are probably only doing regular "interval training" High Intensity is High Intensity. You should only be able to do it for a short period of time and you should feel like a truck hit you. Regardless I think you will burn fat no matter what kind of interval training your doing. The whole point is change intensity constantly so your body doesn't adapt and adjust calories burned while your doing a session.

By the way, doing HIIT prevents large amount of muscle wasteing. Just do some reading and researching for yourself. I'm not coming up with this information on own. Im just shareing the knowledge.

[swanso5]

you ALWAYS want to lift heavy...muscle gain or fat loss it doesn't matter...the only thing you change is rest periods...60 - 120secs for mass phases and 30 - 60secs for fat loss..same wts both phases no high rep shit

[$Big Daddy$]

I like lifting heavy:)! Because it takes a shorter time and for the next 48 hours when you tense them they hurt, but they're a good type of hurt. You feel your hard work the past day gave you something back. But here's the question no one can answer, different trainers and exprienced people say different things. When you have around 10% body fat and you lift heavy, you can see your muscles. But when you stop workingout for a while, that muscle is still there like it was before (maybe a very little difference). But if you have 30% fat (like I do) and you lift heavy + cardio training, when you stop for a while that great muscles you have turns back into fat, not all of it. Is that true or not?

AND

to get a rough estimation of your lean mass:

You know your body fat's %
you know your skeleton's % (~14%)
but does anyone know how much your organs, blood etc. weighs.

One last question:
for body toning, how many reps do you need to do?

thanks in advance.

[com34x]

Your not understanding things... Muscle does not turn to fat. It can't. Body fat and muscle are seperate. One doesn't change into the other.

Also, your looking way too much into calculateing lean weight. Just have someone do a skin fold test on you. Then just subtract the fat from total weight. Consider that your lean. I am not 100 percent sure but I think the only way you can really know exactly is by having an underwater body test done.

I said this before too! There is no such thing as toning.
Toning is just loseing fat and making your muscles look firmer and more noticeable.

When everyone says heavy weights, they mean lower reps. For example, use a weight that you can only lift about 8 times. If you can lift more than 12 times, it is too light. Over time, you will need to increase weight in order to stay in this rep range. 8-12

I hope I helped clarify things with you.

[$Big Daddy$]

Are you sure that if you had fat and then you gained muscle then you left weight training for a while you muscles don't go back to fat? I just need someone to support you. I'm not mocking you I just need more people.

[com34x]

I understand. What your talking about though is "muscle atrophy" If you stop weight training for longer periods of time this will happen, but I think it takes a long time. If you trained for a year, and then stopped for a year you wouldn't go back to where you started. It would take longer.

Why would you stop weight training anyway? You need it for general health and wellbeing. Every decade of a person's life they lose muscle mass. Strength training will slow down or prevent this from happening. It also keeps growth hormone going which starts to slowly decline as you age.

I don't know your situation or why you would stop for a while, but if your looking to just workout until you look better, then thats the wrong way to go. You Should make it part of a healthy lifestyle.

scientific fact= muscle does not turn into fat. Fat does not turn into muscle. This is a misconception of a lot of beginners.

[swanso5]

But if you have 30% fat (like I do) and you lift heavy + cardio training, when you stop for a while that great muscles you have turns back into fat, not all of it. Is that true or not?

muscle doen't turn to fat but if you don't train muscels with wts etc than they atrophy meaning they go back to their normal size so even if you haven't actually increased fat mass, it will look like you do

to get a rough estimation of your lean mass:

You know your body fat's %
you know your skeleton's % (~14%)
but does anyone know how much your organs, blood etc. weighs.

at work we have a scale that provides total wt, % and a water % which when all calculated into kgs is basically everything else...if you know and everyhting else as you do than use this calculation:

210pds x .334 ( 5) = 70.14 - this is how many pds of fat you have

now you have stated that you have 132pds of lean body mass butr that would include water etc...if properly hydrated you should ba above 60% water but we'll go with 56% for this as not a lot are properly hydrated:

210 x .56 - 117.6pds of water wt (bones, organs etc)

for total muscle:

210 - 70.14 (fat) - 117.6pds (water etc) = 22.25pds of muscle which also seems low for someone you 210pds

just worked it out in kgs (i'm in oz) and it's the same

are you calculations correct??

for body toning, how many reps do you need to do?

like i said keep same as normal (6 - 12) and decrease rest periods

[/quote]

[$Big Daddy$]

So if I stop workingout, how do I keep active?

[Boss Man]

47 lbs of weight loss in 6 weeks is NOT good.

Anything above 3-4 lb's a week, is going to incur Muscle losses. That is either a miscalculation of some kind, or a seriously unhealthy crash weight loss.

He's probably casued some bad problems with his Metabolism, as the Metabolism, should never be adapted, to be able to convert Muscle for energy, (Catabolism), that's not what it's designed to do.

It will happen when you sleep, but it shouldn't end up being something the Metabolism possibly becomes reliant on.

[swanso5]

don't stop working out