Some good workouts to burn fat and maintain muscle...and seeds???

alpacaman

Hi guys, Been going through the posts and got some very helpful info on dieting and nutrition, thanks to you all.

Im currently 79kg, 5ft 9inch waiste 39inch and im looking to get down to 76 kg in the short term and over the next few mons get to 70kg and stay there.

I've been watching what I eat(fish twice a week, small portion of porridge for brk fats/ eggs, pure fruit juices, 3-4 fruit portions a day, lots of water, minimal carbs for main meal, mainly 2 veg and lean meat, eating every 3-4 hrs small healthy meals), and following lots of the tips and information I've got from you guys on boards and I've managed to loose 7lbs over the last 2weeks. I've kept active every day and done some weights and excercise bike evryday.

What im looking for is some definite information on burning fat but maintaining and growing muscle tissue. Looking for both nutrition tips and workouts I can do to maxamize fat burn but also muscle gain. Im looking to focus mainly on my shoulders and bicep area and chest and upper legs. The weights I've been doing are just simple excercises using dumbells and my bench (bicep curls, squats, push ups, dumbell presses).

Has anybody got some good workouts I could try?

Also does anybody have good information on seeds, I bought some sunflower, poppy and seasame seeds (cant find flaxoil, il track em down soon though) but can come up with a way of incorporating them into any of my meals, any ideas?

Also...anyone recommend yoga?

Thanks for your help:)

boffin

In terms of seeds..

a nice receipe for the poppy seeds is grating up carrots and courgettes and adding a little balsamic vingear and add the poppy seeds. I add the other toasted sunflower seeds to nearly all of my carbohydrate portions..but mainly in cous cous etc. I also add toasted nuts as they have good fats..a nice salad for adding hazelnuts is...brocelli, cherry tomatos, hazelnuts, teaspoon of low fat dressing and a little feta - goes with most meats as a side and is a little different from the plain old two veg!

I've robbed all of the above from the avoca cookbook not sure which addition but it has good recipes for salads. They also do a nice three bean salad of kidney baens, chickpeas and can't rember the last type

maxi-twist

alpacaman wrote:

cant find flaxoil, il track em down soon though

Get some milled flax seed, they've started selling it in centra's and eurospars. Then lash it into your morning porridge.

rubadub

alpacaman wrote:

I've been watching what I eat(fish twice a week, small portion of porridge for brk fats/ eggs, pure fruit juices, 3-4 fruit portions a day, lots of water, minimal carbs for main meal, mainly 2 veg and lean meat, eating every 3-4 hrs small healthy meals),

Fruit juice is better than coke but it really is just a sugary drink with some nutrients. Fruit juice has as much sugar as soft drinks (grape has more), better to just eat the fruit, that way the fibre is filling you and you are getting fuller so will be less likely to snack, there will be more nutrients in fresh fruit too.

alpacaman wrote:

What im looking for is some definite information on burning fat but maintaining and growing muscle tissue.

It is very hard to grow muscle when on a calorie deficit. If you are very overweight you can put on some muscle on a deficit. What is your caloire intake per day? If you do not know then it is worthwhile getting a small digital scale and working it out. Your main aim is to prevent muscle loss while losing fat. I was on a slight deficit and did put on muscle, I remained 12stone for ages while getting thinner, i.e. putting on muscle and losing fat at the same slow rate.

You should be aiming for around 1lb per week weight loss, but like I said it can remain stable, so take measurements & photos to track progress. Get your body fat % measured if you can (with a calipers if you can). The max you should be going for is 2lb a week, the 7lb you lost will have been water, my weight can fluctuate by 7lb in a single day.

I do/did squats, military press, pushups, chinups, pullups, upright rows, bent over rows. For max growth most recommend big compound lifts like squats and deadlifts. Chinups & pullups work more muscles than say bicep curls, also I do leg raises at the same time as chinups.

have you checked out www.exrx.net

alpacaman

cheers boffin for those tips, il pick up some new ingredients this week and check em out...need a change from broccoli and carrots :-)

alpacaman

thanks for your tips there rubadub, not sure exactly wat my bf% is but know my bmi is 25.4 at d mo, so working to get that under 25.

As for juices all the juice ive been using has been hand squeezed orange juice..mainly wit d fish cause it increases iron intake. else juice wise has been banana raspberry and low fat milk...1 min in the blender..and its a tasty shake. SO hopin that isnt to unhealthy..stayin away from lal pocessed food and drinks.

I've calculated my calorie intake but dont have the details to hand at d mo.. i can post them up later. Jus loggin on quickly here, tine to get bac out in2 d sun an get sum work done.....cant waste dis weather. ha ha ha

oh an dmaxi twist cheers for d heads up on d flaxoil seeds, il check out d local centra for em :-)