Muscle doesn’t weigh more than fat. A pound is a pound. However muscle is more dense than fat so a pound of muscle is like a small brick while a pound of fat is like a fluff of cotton balls. To answer your question, to balance the loss of fat, in order to maintain body weight, it’s important to increase lean mass. So, body weight can be maintained, but overall size will decrease. Aggressive resistance training appears to be the most effective way to accomplish this.
This is not as easy as it may seem to some. In order to maintain lean mass the body requires two basic things. One is regular application of sufficient tension on the lean mass components. Most people thing resistance training in the most popular form, weight lifting. But this can also be acheived through other methods. Also, adaptation to any one type/form of resistance training will reduce the effectiveness of that training on maintenance or increasing lean mass. So, for this component, changing the form of resistance training regularly (every 6 months or so should be enough) will help to make the training stay effective. There are other ways to improve on this type of stimulus. But I teach this as a CEC course and don’t like to give it all away for free.
The second component is fueling the body. This gets tricky. Your body gets accustomed to the way you eat and the way you train. Altering either one will have an effect on the way your body uses that fuel. But it isn’t always what you would expect. If you want to make changes in the amount of energy stored as fat in your body, you need to proceed with changes to your intake slowly and methodically. If the changes are too drastic or overly focused on one particular fuel source, the body may make up for the deficit that it detects by taking structural material from the lean tissue (ie. loss of lean tissue). Again this is not simple and I teach this for a living so I am not giving it away all day here.
Now you can research this yourself. If you are a science minded individual or good at reading research papers/pubications, you should be able to figure it out fairly well on your own. I am willing to give out a few tips on what to search, but I did a lot of this myself over the years. That time and effort (and sometimes I paid others to teach me, when some of these things were still beyond my understanding) is part of what makes my CECs worth the money I charge. The way I teach is also part of what I feel makes my CECs worth what I charge.
Check out my website, www.hawaiifitnessacademy.com if you are interested.
Sounds like you’re treading close to the “Fat into muscle” myth that most people ascribe to.
Id agree with top posts. 80% of it is in the kitchen as we are what we eat. The 20% usually falls into how you appear.
1. Lift heavy
2. Endurance running
3. Explosive lifts + HIIT training is how I usually go.
Find out how many calories that you should be taking in and eat good carbs ( low glycemic ) and good protein. You will need to increase your protein as you increase your muscle so that your body uses the protein for that muscle. If you are not eating enough calories for your body and increased work load, your body will use that protein for fuel, robbing it from your muscles. This you do not want. Make sure that your cardio is intense, meaning, push yourself beyond your comfort zone and challenge yourself. This will help you to burn more calories. Again, you have to be aware of how many calories your body needs to sustain it and your cardio expenditure.