How can I lose some fat weight?

Question

I'm into heavy lifting. I'm gaining weight and pushing heavier stuff but I'm getting fatter too. I'm afraid I'm getting unattractive in that sense. i want to keep gaining muscle though. What do you think?

CupcakeTheDestroyer · Accepted Answer

You’re not getting fatter, you’re gaining muscle and if you want to lose fat it depends on what your goal is. If you’re trying to bodybuild then you’re going to have to start calorie counting so that you can starve yourself enough to highlight the definition on the muscles you gain. If you’re just wanting to lose the weight without having to starve yourself, monitor your insulin intake and see what works best for you in terms of diet and exercise. You can be the strongest man on earth and still be fat (most competitive strong men are) but if that’s not your goal then that’s probably what you need to change and you’ll find yourself losing the weight pretty quickly.

desidoll · Accepted Answer

Yea, I have the same body type. When I gain muscle, I gain fat too at the same time. I have a hard time staying lean. I learn that combining good amount of cardio with weight lifting helps a lot (70%weight, 30% cardio) We also have to watch our diet carefully. The calorie intake is important. Do not bulk for too long because it would make the cutting process more difficult.

GreenLanternI0I · Accepted Answer

Former (amateur) bodybuilder here. You have to find a Perfect balance between lifting heavy and Heavier weight while at the same time keeping your body fat at a minimum level. I would strongly recommend to stop increasing your lifting weight for now at least. And start doing A LOT of cardio, in fact start loosing weight for couple months, let all that stored energy (fat) which you have accumulated get consumed by your own body. It won't be easy, in fact it will be very uncomfortable, because you have to let your body start eating itself, meaning you have to consume less food and work out more.

The_Sexpert · Accepted Answer

Well gain muscle and lose fat is quite a complicated process

The basic idea is to eat a "Calorie deficit" diet to lose fat but at the same time make sure you get lot of protein too so as to build muscle
To do so you'll have to mainly focus on foods that are high in protien but low in calories.. examples include eggs and meat

Also lot of people do the "Bulk and cut" where you don't care about being fat and just eat a lot to maximise muscle gain and then cut down food to lose the fat gained in the process and maintain the muscle

Sonorous · Answer

I've gained weight recently as well. Nothing too extreme. I'm simply around 5lbs (minus bloat) over my preferred range. But in about 3 days, I'll be able to start eating in a slight deficit, as I'll have more protein to do it, so there will be few negative consequences.

My preferred weight is around 155lbs (Which is around 12% bodyfat for me). My maintenance intake when I'm working out is around 2,000 calories. So, I'm going to go into a 300 - 500 calorie deficit each day until I reach my goal weight.

In order to keep as much muscle mass as I can, I'm going to make sure that I'm getting enough protein. They say we need more when eating in a deficit, so I'm going to really increase it to around my bodyweight in protein per day. Since my goal weight is 155lbs, at the least, I'm going to try & get over 120grams per day. Then soon enough, I'll be lean without compromising much muscle mass at all.

Whitey_Johnson · Answer

Cut carbs. A good way to cut carbs is to plan one or two meals a day with no carbs at all. Just have fatty meat like bacon and eggs or a ribeye. Save the carbs for your post-workout shake or meal.

genericname85 · Answer

quite simple. create a caloric deficite in your diet. gotta figure out your daily use of calories first and then make sure you eat less.

Redstang88 · Answer

Pick one. If you want to get bigger and stronger, you will gain fat. Most people can maintain what they have and cut weight, more of a calisthenics and high intensity over powerlifting focus will do that. But trying to do both generally doesn't work

NYlatefun · Answer

I was doing the same but it was super hard to lose fat while gaining muscle, so I started running too and that’s helping a lot. I’ve also improved my diet. But you’re younger, it may be easier for you.

electromagnetic · Answer

Count your macros and place yourself on a deficit. You have to include cardio into your routine.

Paris13 · Answer

Stay on a Good Diet That is Right for You and maybe also D a Protein Shake? xxoo

dustybiker2 · Answer

Lifting is the way to gain muscle Aerobics is the way to lose fat. You have to do exercise at a fast pace. Good luck. I have the same problem on the flip. So hard gaining weight.

OddBeMe · Answer

Well…you might see weight gain but I’d advise to keep going and make sure more calories are being expelled. Muscles weigh more, but that also means they eat up fat cells. Just got to work through it.

exitseven · Answer

Eat a more protein rich diet and include some aerobic training in with your workouts.

bobby_bush_eater · Answer

Focus on your diet and add running to your routine. Long distance walking if you can't run

Jmmmfi4 · Answer

I've LOST SIGNIFICANT WEIGHT ON THE STAIR CLIMBER AND CALORIE DEFICIT

laly520 · Answer

calorie deficit would do

annabananna · Answer

More protein and less carbs

OtterMan68 · Answer

Cut out sugar and white flour from your diet

Plugs · Answer

Height and weight?

DextroShade · Answer

Cut out carbs.

sheenagwapa · Answer

be rich

jahaims · Answer

Calorie deficit

PrettyCrumblBb · Answer

Fiber!!!

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