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Old 06-11-2010, 10:19 PM
 
199 posts, read 589,579 times
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Bless you.

Quote:
Originally Posted by NewJersey? View Post
I've lost 10 - 20 pounds of fat, from very roughly 20% bf down to 10% bf with no cardio at all. I just did 2 weight lifting workouts/week.

You don't need cardio unless your ideal weightloss caloric intake is very low. If it's under 1000 or 1200 calories, then you better keep it at 1200 and do some cardio. Other than that, just keep the calories low, and protein high(er), adjust your carbs and fats, with little to no cardio, like mentioned above.

No one should really lose muscle. That's why the 1g of protein is suggested. Some go higher to 1.5, depnding on goals. Be careful, however, some recommendations are for "1g...etc... for "LBM"... Not total bodyWEIGHT. One can weigh 250, with a lbm of 200 pounds. They just have 50 pounds of fat that doesn't need the protein. That person would need, in the above example, 1g X 200 pounds = 200 grams protein, not 250g for their total weight.
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Old 06-12-2010, 12:34 AM
 
739 posts, read 2,255,320 times
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The best way is deadlift, squat, and bench press. And you have to use heavy weights heavy enough that you can only lift it 4-6 times. Using the machines and doing isolation exercises is more of a waste of time the more muscle fibers you recruit at one time the more growth hormone your body releases. Also the compound exercises improve your intermuscular and intramuscular coordination allowing you to lift heavier weights. This change is neurological it has nothing to do with the muscle but it allows you to recruit more fibers at a single instant. Thats the main reason powerlifters are stronger than bodybuilders we have better intermuscular coordination. Your better off improving your strength than your weight a huge amount of strength is neurological (how many fibers you can recruit at once in a coordinated fashion)
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