Re:Time-restricted eating reduces visceral fat and improves ...
by hedora on Tuesday October 11, 2022 @11:02AM
(#33164182)
Muscle burns calories. My base metabolism increased by 100-200 calories (from < 1400) after six months of strength training 3 days a week for 30 minutes. (Computer programmer with very little muscle mass...)
Anyway, if you want to lose weight and maintain muscle mass, add protein shakes + creatine + strength training to whatever calorie restrictions you are doing. Get your body fat percentage tested every few weeks. Adjust calories as appropriate to draw down fat or build up muscle. In steady state, most people can either gain muscle or lose fat, but not both at the same time.
(The above works OK for absolute beginners; it gets harder to improve as you improve.)
The "A Workout Routine" book is ranty but has decent introductory routines and links to decent YouTube videos. You'll also need about $150 worth of exercise bands to get started. (Cheap Amazon ones are dangerous, so go to a reputable brick and mortar store's website to choose a brand.)
Anyway, if you want to lose weight and maintain muscle mass, add protein shakes + creatine + strength training to whatever calorie restrictions you are doing. Get your body fat percentage tested every few weeks. Adjust calories as appropriate to draw down fat or build up muscle. In steady state, most people can either gain muscle or lose fat, but not both at the same time.
(The above works OK for absolute beginners; it gets harder to improve as you improve.)
The "A Workout Routine" book is ranty but has decent introductory routines and links to decent YouTube videos. You'll also need about $150 worth of exercise bands to get started. (Cheap Amazon ones are dangerous, so go to a reputable brick and mortar store's website to choose a brand.)