What is the most effective way to lose weight and build muscle?!
Question:
What is the most effective way to lose weight and build muscle?
I am 6'1" and 270 lbs, which is apparently all in my gut - the rest of my body is fairly lean. I have been spending lots of time at the gym, but have only gained weight. What are the best kind of aerobic workouts to do to burn calories (currently, I spend between 30 - 45 minutes on the elliptical), and what kind of weight gain should I expect as a normal result of lifting?
Answers:
Great question. I looked into this when I was really into weightlifting. I found that the breast stroke burns up to 1000 calories an hour but if you're not into that, then the eliptical is 2nd best followed by an hour of basketball. All of them target around 1,000 calories an hour. The problem that you're probably having is that you're not choosing the correct workout during the eliptical. make sure you target the right zone for your heartrate to lose fat instead of burning glucose (rapid heart rate). Try to keep your heartrate down below 160 and focus on working out longer. Also, don't worry about your weight as much as you should worry about your fat content, cardio vascular condition, and flexibility.
I estimate around 250 cal/hour on weightlifting. You're not going to burn much fat lifting weights however. Your burning more ATP during that kind of workout.
Generally longer workouts at a moderate pace is the best way to lose weight. Also, there is a misconception that you lose fat in the area that you work out. That's not true. You lose it equally throughout your body. Unfortunately, you won't lose it in your abs, you'll lose it everywhere.
My workout was:
weightlifting 3 times a week
Everyday
150 assisted (with a bar) situps
1 hour basketball
30 min breaststroke
30 min eliptical
Diet was a combination of the slim fast diet and the Subway diet and drank water throughout the day. Vitamins included a Mega mens Ultra vitamin, creatine, amino acid supplements, and ripped fuel (without ephedra).
I lost 40 lbs in about 3 months. I gained muscle and I felt better as well.