As a fitness professional I have to disagree with you. For someone who wants to loose body fat doing body weight exercises is perfect. Low weight and high reps is going go help put muscle on as well. You have to drop body fat first then put on muscle mass. Lifting heavy will be good for increasing size. You're looking at 2 completely different diet styles...for a weight loss goal you need a deficit (burn more calories than you take in 500 more calories burnt every day will equal one pound a week) and for muscle gain you need a caloric surplus (about 1400 extra calories every day for a 2-3 pound mass gain in a month).
Now I'll give you the 5 most important keys to your success.
1) Diet - this makes up 75-80% of your sucess when changing body composition. You want a deficit (like I explained above). You also want the proper balance of carbs, protien and fats (40/30/30).
2) Cardio - the fastest most efficient way to burn calories. You want to do cardio for 20 min or more at a time.
3) Supplementation - most people say that if your diet is good you don't need suppliments...WRONG! it's been scientifically proven that you can't get all the nutrients from food alone. Now add in a caloric deficit and you're getting even less nutrients. That's where it comes to supporting your diet with suppliments.
4) Progressive resistance training - weight training. This preserves and increases your lean muscle tissue. Increasing muscle will increase your metabolisim. This is crucial for fat loss. You really need a good program. P90X is a great program to help you drop weight and cut body fat quickly.
5) Accountability/Motivation - if you're not motivated the weight won't come off. I think it's extremely important to have a support system also. There will be days you don't want to work out or do anything for that matter and having people help keep you on track will make that less frequant.
If you have any questions or anything like that feel free to pm me.
Originally Posted by bangbangskeetskeet
As a fitness professional I have to disagree with you. For someone who wants to loose body fat doing body weight exercises is perfect. Low weight and high reps is going go help put muscle on as well. You have to drop body fat first then put on muscle mass. Lifting heavy will be good for increasing size. You're looking at 2 completely different diet styles...for a weight loss goal you need a deficit (burn more calories than you take in 500 more calories burnt every day will equal one pound a week) and for muscle gain you need a caloric surplus (about 1400 extra calories every day for a 2-3 pound mass gain in a month).
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