permanent fat loss and maintaining muscle without work out

[yunusmile]

i want to cut but i dont want the temporary effect. i dont need to be very dry or vescular. all i want is lose fat and stay around %8 bodyfat. i will keep my diet and dont want to use gear for anything temporary . now i am around %15 bf.

-what do you suggest for permanent fat loss and lean body?

i wanna start martial arts and wont lift weight anymore. but i want to maintain my muscle.
and after i have the body i want.

- is lifting once a week enough for maintaining the muscle ?

stats:
173 cm
80 kg (3 years ago i was 53 kg i am a skinny body type)
%15 bodyfat
24 years old
been lifting for 3 years 4 times a week 1.5 hours each. 4 set per movement 7 rep

 

[yunusmile]

i know you will say calorie deficit and cardio is enough for fat loss but i wanna make a cutting cycle first to get rid of my big belly and start clean bulking and i dont have much time. i just dont want to fuck up my joints and harm my body for temporary vescular dry look. just want to get rid of the belly fat something permanent

 

[stevesmi]

take geniedrol at 50mg a day for 1 week and you will lose 7% body fat and grow muscle.

seriously bro do you really think its that easy to just take a magic pill and get those goals without working out? if it was then every single person in the USA would look great and not obese.

good job working out hard to get your gains you have gotten, but you gotta keep going.. this is a lifestyle.. if you hate working out so much then find a new hobby .. most people do not work out and that is wonderful for those that do... gym memberships are cheaper and less people/easier to find parking at the gym.

 

[Texas Monster]

Ok Lets tackle this sob.


First with your notion of temporary vs permanent gains. This is all based on your diet. You can cut down all your body fat again but it will not be permanent unless you stay on your diet. Try not to think about it as cutting though. Think about it as only getting what your body needs. It will take a few weeks to adjust too but over time you will find that dieting is really not that hard and you get used to a certain routine of food. Thats not to say to enjoy life every now and then but just dont slip off the band wagon so hard that your BF % starts to increase dramatically.

Another thing about your temporary vs Permanent gains. In the long run this is all temporary. We are all going to age and we will all get to a point where we can not physically achieve the bodies we want ( even on drugs ) so take it for what it is worth now but dont let it consume the rest of your life.

Training:

You are going to want to train 2-3 days a week for 30-40 minutes. That is all you need to stimulate the muscles. If you are able to go for 90 minutes then you are not pushing your self hard enough on the weights. Lifting once a week will not be enough to keep fat loss off and keep your muscle on. Besides you have more of a fat burning effect by lifting weights as compared to cardio.

Remember weight training is like sprinting.....not a marathon.

You want to break down as much muscle tissue as you can in the short amount of time that you can. This time is anywhere from 35-55 minutes max.

Diet

Keep it clean. And never over eat.

Keep everything simple and just put the work in and you will see the results.

THIS IS ALL ABOUT HARD WORK. I AM NOT SURE WHAT OTHER ANSWER YOU ARE LOOKING FOR BUT IF YOU WANT TO HAVE A LOW BF % THEN YOU ARE GOING TO HAVE TO TRAIN HARD AND EAT CLEAN AND DO IT FOR A LONG PERIOD OF TIME.

 

[yunusmile]

take geniedrol at 50mg a day for 1 week and you will lose 7% body fat and grow muscle.

seriously bro do you really think its that easy to just take a magic pill and get those goals without working out? if it was then every single person in the USA would look great and not obese.

good job working out hard to get your gains you have gotten, but you gotta keep going.. this is a lifestyle.. if you hate working out so much then find a new hobby .. most people do not work out and that is wonderful for those that do... gym memberships are cheaper and less people/easier to find parking at the gym.

i guess you misunderstood. i will work out to lose fat i just need something to help losing fat. when i get the body i want i will stop lifting and start martial arts. i wont take pill and sit down to lose fat . stopping lifting is when i reach my goal not now. i wrote my stats at the end of first post. 24 years old now

 

[yunusmile]

Ok Lets tackle this sob.


First with your notion of temporary vs permanent gains. This is all based on your diet. You can cut down all your body fat again but it will not be permanent unless you stay on your diet. Try not to think about it as cutting though. Think about it as only getting what your body needs. It will take a few weeks to adjust too but over time you will find that dieting is really not that hard and you get used to a certain routine of food. Thats not to say to enjoy life every now and then but just dont slip off the band wagon so hard that your BF % starts to increase dramatically.

Another thing about your temporary vs Permanent gains. In the long run this is all temporary. We are all going to age and we will all get to a point where we can not physically achieve the bodies we want ( even on drugs ) so take it for what it is worth now but dont let it consume the rest of your life.

Training:

You are going to want to train 2-3 days a week for 30-40 minutes. That is all you need to stimulate the muscles. If you are able to go for 90 minutes then you are not pushing your self hard enough on the weights. Lifting once a week will not be enough to keep fat loss off and keep your muscle on. Besides you have more of a fat burning effect by lifting weights as compared to cardio.

Remember weight training is like sprinting.....not a marathon.

You want to break down as much muscle tissue as you can in the short amount of time that you can. This time is anywhere from 35-55 minutes max.

Diet

Keep it clean. And never over eat.

Keep everything simple and just put the work in and you will see the results.

THIS IS ALL ABOUT HARD WORK. I AM NOT SURE WHAT OTHER ANSWER YOU ARE LOOKING FOR BUT IF YOU WANT TO HAVE A LOW BF % THEN YOU ARE GOING TO HAVE TO TRAIN HARD AND EAT CLEAN AND DO IT FOR A LONG PERIOD OF TIME.

thanks for the detailed answer. the reason i will stop lifting is because i want to start martial arts. i wont have time and energy for lifting anymore. my dream is to join mma as heavy weight and its the reason i started bodybuilding for. so will be doing cardio all the time and losing weight wont be problem. i only worry about not keeping muscles. i guess i will try twice a week as you said and hope it wont cause over training with heavy cardio of mma

 

[stevesmi]

i guess you misunderstood. i will work out to lose fat i just need something to help losing fat. when i get the body i want i will stop lifting and start martial arts. i wont take pill and sit down to lose fat . stopping lifting is when i reach my goal not now. i wrote my stats at the end of first post. 24 years old now

shorter periods in between sets.. try 45 second breaks. lower weights.. you will increase heart rate and burn fat that way. yes diet is important obviously, merely changing what you eat can cause you to gain or lose weight

this is the AAS forum, really this thread belongs in the lifting section thats why i didn't understand what you were getting at.

PM me anytime you need help with your training .. Dylan is excellent when it comes to cutting diets.

have you also looked into GW-505 or maybe S4? for your rats of course

 

[yunusmile]

shorter periods in between sets.. try 45 second breaks. lower weights.. you will increase heart rate and burn fat that way. yes diet is important obviously, merely changing what you eat can cause you to gain or lose weight

this is the AAS forum, really this thread belongs in the lifting section thats why i didn't understand what you were getting at.

PM me anytime you need help with your training .. Dylan is excellent when it comes to cutting diets.

have you also looked into GW-505 or maybe S4? for your rats of course

thanks bro. i heard that lower weight high rep is bad since it wont stimulate muscle for strenght and muscle will shrink and they suggest using same rep for bulking when cutting too and jsut change diet. i am a little confused. i opened the thread on aas because i need to know what aas i need to take for fat loss . clen tren winstrol etc... something with permanent effect.

 

[Texas Monster]

Maybe you dont understand.

I used to be a heavy weight collegiate wrestler. I know exactly where you are coming from and what your goals are. ( I have experience in MMA heavy weight training too.)

The thing is that there is no such thing as over training with respect to your cardio. During wrestling season We were still lifting 4 days a week and training on the mat 2-3 hrs a day along with weekend long tournaments. So I think that you can hang too. ( This was also done when 99% of the team was cutting to make weight during weigh ins......)

To keep your strength up and your weight you will have to lift 3-4 days a week. This is actually going to help you with your mma. Especially if you are going heavy weight. But you can always stop lifting and after around 6-8 weeks when all your explosive strength is gone and you cant hit the big boys hard enough anymore you will jump right back on.

As far as you wanting to stop lifting and compete in heavy weight mma. Well you are gonna have to pick one or the other because you are not going to be able to have your cake and eat it too.

To keep your explosiveness and your intensity on the mat you will have to train with weights. Idk if this is what you want to hear or not but it is the truth.

Again going back to my original point. You are gonna have to put in a lot of work and stopping a weight regimen is not going to be the way to achieve your goals.

 

[yunusmile]

Maybe you dont understand.

I used to be a heavy weight collegiate wrestler. I know exactly where you are coming from and what your goals are. ( I have experience in MMA heavy weight training too.)

The thing is that there is no such thing as over training with respect to your cardio. During wrestling season We were still lifting 4 days a week and training on the mat 2-3 hrs a day along with weekend long tournaments. So I think that you can hang too. ( This was also done when 99% of the team was cutting to make weight during weigh ins......)

To keep your strength up and your weight you will have to lift 3-4 days a week. This is actually going to help you with your mma. Especially if you are going heavy weight. But you can always stop lifting and after around 6-8 weeks when all your explosive strength is gone and you cant hit the big boys hard enough anymore you will jump right back on.

As far as you wanting to stop lifting and compete in heavy weight mma. Well you are gonna have to pick one or the other because you are not going to be able to have your cake and eat it too.

To keep your explosiveness and your intensity on the mat you will have to train with weights. Idk if this is what you want to hear or not but it is the truth.

Again going back to my original point. You are gonna have to put in a lot of work and stopping a weight regimen is not going to be the way to achieve your goals.

so if i keep lifting 4 days a week and do mma cardio almsot everyday i wont overtrain? will i have enough energy and recovery time for mma after lifting? if it wont disturb mma then i will surely keep lifting

 

[stevesmi]

^^^ good advice from texas.

 

[Texas Monster]

so if i keep lifting 4 days a week and do mma cardio almsot everyday i wont overtrain? will i have enough energy and recovery time for mma after lifting? if it wont disturb mma then i will surely keep lifting

Do not worry too much about over training......

Think about all the greatest mma fighters....they train around 6 hours a day!!!!!!!!

Lifting weights 4 days a week for 45 minutes and training on the MMA mat for 90-120 minutes 5 days a week will not lead to over training.....it will lead to becoming a total bad ass.

Are you really telling me the only thing holding you back is the Fear of over training?

IF that is the case I think you picked the wrong sport. Dont be scared of overtraining because there is no such thing. Now go out there and train and chase your dreams and goals!!!!!

 

[yunusmile]

Do not worry too much about over training......

Think about all the greatest mma fighters....they train around 6 hours a day!!!!!!!!

Lifting weights 4 days a week for 45 minutes and training on the MMA mat for 90-120 minutes 5 days a week will not lead to over training.....it will lead to becoming a total bad ass.

Are you really telling me the only thing holding you back is the Fear of over training?

IF that is the case I think you picked the wrong sport. Dont be scared of overtraining because there is no such thing. Now go out there and train and chase your dreams and goals!!!!!

thanks man. i was only 53 kg before i started body building now i am 80 kg . the only real reason i started it because i wanna join heavy weight. light weight looks like a weaker lower inferior thing compared to huge muscular monsters . i always get scared of overtraining because once i lift i literally push my limit and fuck my body and my joints and muscles get hurt for almost 2 weeks.i recover very very slowly in any kind of sports whenever i do leg training walking is very painful for the next 3 days. after i get enough muscle for heavy weight the only thing left is mma training. i might do judo+muay thai seperatedly since mma is not famous in turkey and almost nowhere has a teacher or course. if i will have enough energy to do judo+muay thai+lifting 3 sports in the same time and can recover fully. then i dont mind at all. i am just paranoid of losing my muscle since it was really hard for me to build muscle

 

[Laxfiend]

In 99% of cases, over-training is just a result of under-eating or under-resting from my experience. If you eat right and sleep well at night there are hardly any limits to what you are capable of.

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