7/31/2014 6:37am, #11
7/31/2014 6:53am, #12Whitsunday Martial Arts Airlie Beach North Queensland.
7/31/2014 8:46am, #13
- Join Date
- Mar 2010
Quinoa is a decent replacement for pasta and a great replacement for rice. It seems a downer BC it takes like 20 min to make, but you get used to it.
7/31/2014 11:47am, #14
Long term, it makes sense that people who replace fat (and the water in it) weight with muscle weight will end up weighing less, but that might take some time. Essentially your weight loss from just lifting might look like a bell curve drop if you charted it, instead of a linear decrease, and the more you lift, the bigger the "bump", which is why complementing it with cardio is a good way of balancing things.
Last edited by W. Rabbit; 7/31/2014 11:51am at .
7/31/2014 12:34pm, #15
OK Bullshido, it time for you to help me
The main benefit of lifting for weight loss is that you will tend to lose a higher percentage of fat. When you cut calories you will lose a combination of fat and muscle. That ratio will bias more towards fat when you lift.
Last edited by NeilG; 7/31/2014 12:39pm at .
7/31/2014 12:57pm, #16
If you lift higher volume/lighter weights, that might help. Back when I competed at -65 kg my body fat was around 5% I did "aerobic weightlifting" as part of my training cycle, because lifting heavy/lower volume built muscle mass which equals weight to some degree. Of course, with the diet I was following, there weren't many calories left over to build anything...Even though I was eating 2800-3200 calories a day to survive at that level of activity. When I cut to -60 kg as an experiment (that was a mistake), it was pure loss of muscle mass that got me there.
Personal anecdotes aside, running 5-6 km a day isn't very much. More aerobic type exercise will will burn more calories and eat up the excess body fat you are carrying around. I ended up mixing mine up between biking, swimming, running, rowing machine etc to keep from getting repetitive stress injuries (and bored). Plus judo of course...Falling for Judo since 1980
"You are wrong. Why? Because you move like a pregnant yak and talk like a spazzing 'I train UFC' noob." -DCS
7/31/2014 1:35pm, #17
Muscle 3x as metabolically active as fat per volume? I know I saw that one too. Or maybe it's just volume ratio then (3-4x), and the mass/volume density ratio is much smaller as you said (~20% greater). OK I'll buy that. Thanks for the correction.
Here's some of the sources I've seen with the 3x figure...like I said this is something I've seen thrown around a lot so curious what the facts are now...
Fat takes up about four times the space of muscle tissue
One person's opinon, stated on a bb, is that muscle is 3 times as dense as fat. So however many cubic inches of fat would weigh 1 lb, the same amount of cubic inches of muscle would weigh 3 lbs.PLUS more muscle mass means you BURN more fat a day, cause muscles need 3 times(not completely sure about that) more kcal to work than "just fat-weight".
7/31/2014 6:56pm, #18
OK Bullshido, it time for you to help me
OK, let's do a little math. Suppose we have a ripped 150 lb guy with 10% BF. He has the equivalent of 180 lbs of muscle, volume-wise, if we buy the 3X factor. A normal couch potato with 30% BF would have the same volume at 112.5 lbs. Failed sniff test - I don't care how fat a 112.5 lb guy is, he is never going to look about the same size as a 150 lb guy.
If the difference is 18% then a 145 lb man at 30% would be about the same volume as a 150 lb man at 10%. That passes the sniff test for me.
Last edited by NeilG; 7/31/2014 7:15pm at .
7/31/2014 7:48pm, #19Of the single rapier fight between valiant men, having both skill, he that is the best wrestler, or if neither of them can wrestle, the strongest man most commonly kills the other, or leaves him at his mercy.
–George Silver, Paradoxes of Defence
7/31/2014 10:51pm, #20
As already stated, lifting heavy with low volume will increase your muscle mass while decreasing your body fat percentage, but at the cost of extra (however menial or significant) weight.
The following is the opinion of two friends' of mine that graduated with their BS in Exercise Science, one with a minor is S&C, the other I'm not sure of their minor:
Light weight, high reps (12-15) will maximize your fat loss while adding less muscle mass. This will also help with getting the muscles used, used to working longer ie. endurance training.
Hope this helps you.