Q. Here is what I want to do, in no particular order:

- build muscle, especially in my upper body (my legs and butt are crazy muscled already)

- get rid of some bodyfat

- look like I can kick some butt (I’ve been skinny, don’t want that again)

I’m 5′1″ and female, currently 131 and 29% bodyfat. I lift heavy (squats, deadlifts, leg press, bench press, more–all that stuff, try to vary each workout) for 30-40 minutes 3 days a week with a 10-15 minute cardio warmup (rowing). I’m about to throw some HIIT in there, too, but haven’t started that yet. Right now I’m eating maintenence (around 1600) most days, but I know I need to adjust that. I just don’t know whether to adjust up or down!

So, do I first concentrate on building muscle for a while (increase calories) and THEN cut back calories to get rid of the fat?

OR, do I cut the calories, lose the fat, and THEN work on building the muscle?

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A. It’s funny because losing fat and building muscle go hand in hand when you lift weights. Building muscle is the best way to lose body fat. Over the years, cardio got a lot of focus and people started stepping away from the weights. When it is actually weight lifting that leads to a better overall body transformation. Cardio is still a component of fitness, just not as important as people think. As a whole it isn’t really about what you do first. It all goes together.

Overall fitness basically comes in a three step process.

1) Nutrition – All the exercise in the world won’t matter if you aren’t eating the right way. So the first thing to do is to re-examine your nutrition plan. You have to make sure you are eating enough calories of the right types of foods. More often than not, people who exercise aren’t eating enough. They think getting too many calories will make them fat. You need food to help with recovery and to get stronger. The trick is eating the right types of foods. So you want to eat 5-6 small meals a day (1 meal every 2-4 hours), and aim for one gram of protein per pound of body weight, 1.5 grams of complex carbs per pound of body weight from whole grains/vegetables/fruits, and healthy fats. Also drink a lot of water. If you follow this six times a week and have only one day where you eat what you want, it will get you results.

2) Weight Lifting- Lifting weights is second most important in body transformation. Building muscle is what leads to losing body fat. Also, when you gain muscle you raise your metabolic rate which helps to burn more calories through out the day. Make sure to lift at least three times a week for 45-60 minutes. Free weights yield the best results. Also, make sure that you lift heavy (a weight you can only do 6-8 times) because it helps build muscle better. You don’t have to worry about it bulking you up either.

3) HIIT Cardio – A lot of people waste hours and hours per week doing regular cardio. It does burn calories and help to maintain weight. However, the weight people are losing more times than not , is from losing muscle. That is what you don’t want. You only need 90-120 minutes per week to maintain cardiovascular fitness. So the secret is doing an effective form of cardio that will spare muscle, target bodyfat, and keep your heart in shape. The answer is HIIT (High Intensity Interval Training).

You will find that Barry’s Boot Camp Total Body Video uses HIIT and many others. I’ll make a list here of the videos I use.

• Barry’s Boot Camp Total Body Workout (44min) or anything by Barry!
• Jillian Michael’s either her 30 Day Shred or The Biggest Loser Videos
• Body by Jake – He also has a strength training for women video

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photo credit: JaeYong, BAE

This post via the My Boot Camp Workout! blog where you get boot camp workouts, dumbbell workouts and more.

Gain Muscle First? Or Lose Fat First?

One important result of strength training is increased physical performance. Strength training increases the muscles’ size, strength, and endurance, which contribute to improvements in our work, our preferred sports and hobbies, and our general day-to-day activities.

Another benefit of a superior strength-training program is its effect on our overall appearance and body composition, which can directly influence self-esteem, self-worth, and level of confidence. Take, for example, a 170-pound man who has 20 percent body fat–34 pounds of fat weight and 136 pounds of lean body weight (muscle, bones, organs, water, etc.) By beginning an effective strength training program, he replaces five pounds of fat with five pounds of muscle. He still weighs 170 pounds, but he is now 17 percent fat–with 29 pounds of fat weight and 141 pounds of lean body weight. Although his body weight remains the same, his strength, muscle tone, and metabolism have improved, giving him a firmer, more fit appearance.

Both our physical appearance and our physical performance can be improved by muscle gain or hampered by muscle loss. Research indicates that unless we strength train regularly, we lose more than one-half pound of muscle every year of our lives after age 25. Unless we utilize a safe and effective strength-training program, our muscles gradually decrease in size and strength in the process called “atrophy.”

Strength training is therefore important for preventing the muscle loss that normally accompanies the aging process. A common misconception is that as we get older, it is normal to stop being active and to start using ambulatory aides like canes and wheelchairs.

There is absolutely no reason why all of us can’t be physically, mentally, socially, and sexually active, living a healthy vibrant life until the very day we die! The reason many elderly people rely on ambulatory aides and become slower and fatter is simply that over the years their muscles are decreasing, so their physical performance and metabolism also decrease, becoming less efficient.
One of the biggest mistakes people make when starting a weight-management program is not including a strength-training program with their cardiovascular exercise and low-fat eating regimen. This is unfortunate because when we cut calories without exercise, we can lose muscle as well as fat. Many do not choose to do strength training because 1) they mistakenly think they are going to make their body big and bulky, and 2) they do not realize how beneficial and important strength training is in a weight-management program. Whether it is strength, endurance, muscle size or muscle tone (or a combination) you desire, all are very realistic and obtainable.

To reduce the risk of unbalanced muscle development, you should make sure that when you are training a specific muscle group, the opposing muscle groups are being trained as well (though not necessarily on the same day). For example, if you are doing strength training exercises for your chest, you should incorporate back exercises in your program as well.

Weightlifting affords many important benefits that cannot be achieved by any other exercise or activity. When you start achieving great results, the excitement and fun you feel will make the change well worth the effort. Action creates motivation!

Trainer Nadine is an online strength training enthusiast who publishes her tips online at: http://www.myweightlossbootcamp.com

This post via the My Boot Camp Workout! blog where you get boot camp workouts, dumbbell workouts and more.

Significant Benefits of Strength Training Workouts

This post via the My Boot Camp Workout! blog where you get boot camp workouts, dumbbell workouts and more.

How to get the most out of cross-training