This week, there were A LOT of questions related to body composition and more specifically fat loss. Given the summer is fast approaching, I guess it’s not too surprising.
Here’s the short list of questions based on topic:
We also instituted a new format this week from our inaugural Q&A Weekly Roundup last week. I hope you like it!
Question #1 | Beginner Exercise Routine
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Question: I’m just getting started, is it ok for me to do interval training sprint workouts for fat loss in the morning and 20 minute full body circuit training workouts in the evening everyday? FYI, I just want to have the body of an athlete. –Muhammad Zulhariz |
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Answer: Hey Muhammad – given you are just getting started, I would consider splitting up your workouts. Working out 2x per day is an advanced exercise strategy not for beginners. Try doing 2 full body workouts per week and 2-3 interval training sprint workouts (may even want to start out with fast jogs), but be very careful you are not too sore and take it easy with the intervals until you get in better shape. Eventually, you can work up to 3 full body workouts per week with 3 sprints per week, but I wouldn’t do much more than that in terms of the high intensity training.
– Marc (Marc Perry, CSCS, CPT) |
Question #2 | Drinking Water For Building Muscle
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Question: Is water important building up muscle? If yes then how much water should you drink in a day? – Raman Katoch |
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Answer: Hey Raman, water is very important for building muscle for a few reasons (1) your muscle is around 75% water, (2) getting dehydrated can affect your strength levels substantially – 3% drop in dehydration can decrease strength easily by 15%, and (3) water can help improve digestion so those nutrients can be used by your body to help it get bigger. In terms of the amount, I think when building muscle the more the better – that’s why you see bodybuilders carrying around gallons of water – but I think half your body weight in ounces is a good starting point.
– Marc (Marc Perry, CSCS, CPT) |
Question #3 | Losing Fat While Keeping Muscle
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Question: Hey Marc, I just got done with my twelve week bulking phase. During that time I was consuming around 4412 calories, 508 grams of carbs, 379 grams of protein, 105 grams of fat, 64 grams of fiber, and 122 oz. of water per day, all consumed within six meals. I am now on to my cutting phase and have a great workout, but I need some direction on how to change my diet. I want to make sure I am comsuming the proper amount so I can get max. results, as i have come to find out the nutritional side of building a better body is key to your success. Any advice? -Jordan |
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Answer: @Jordan – Congrats on your success during your bulking phase. Bulking is way harder than cutting, that’s for sure. I did a Q&A with Men’s fitness the other day and someone asked me about how not to lose muscle when doing a bunch of cardio. Check it out:
Question: At what point am I potentially in jeopardy of losing muscle instead of body fat? My Answer: “The answer depends on a number of factors including your (1) macronutrient intake – amount of protein, carbs, and fat, (2) total calorie intake, (3) total calorie burn, and (4) your genetics. From my experience, I’ve never had a client lose muscle as long as he ate roughly 1 gram of protein per pound of lean body mass, created less than a 35% calorie deficit of his estimated calorie burn, did not eat under 100 grams of carbs and strength trained. If any of those four conditions are not met, there is a possibility you will lose muscle. It’s tough to find specific research because genetics play an important role. For example, some people can do very well on low carb diets, whereas others may lose hard-earned muscle. Regarding the total calorie burn level, ideally use the Katch & McArdle method, or the shorthand method of 14 x your body weight, which assumes you are exercising moderately 3x per week and you have a sedentary job.” I think if you follow the advice in the preceding paragraph, you’ll get to where you want to be without losing any muscle. If you want an entire nutrition program, you can check out my BuiltLean Program which has tons of meal and snack ideas and pre-made menus. – Marc (Marc Perry, CSCS, CPT) |
Question #4 | How Lean is Too Lean?
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Question: Marc, Had a quick question for you. I want to know what you do to lean up for the summer and shed 1-2% bf? I am weighing about 165lbs @6% bf right now and want to be a little more lean and shredded. Any tips? -Daniel O’Donnal |
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Answer:
Hey Dan, Great to hear from you! 6% is very, very lean. You are at the level where losing any more body fat can actually be a bad thing. What I mean is that your face can become gaunt and unhealthy looking and you can feel like you are starving. It’s a very fine line between being super lean, and then getting so lean it’s not possible to sustain and then you start losing muscle. Basically, in order to get any leaner from where you are now, you essentially have to starve your body even more (lower calorie intake) while lifting hard and hope you don’t lose any muscle. It’s very difficult. Furthermore as I mentioned, it’s not sustainable. There aren’t many people walking around with 5% body fat year round. With that said, there are little tricks to make you look leaner without losing fat. For example, water, carb, and sodium intake can make a huge difference between looking bloated, or looking shredded. It’s something you can play with. Take it easy with the starchy carbs (don’t eat too little carbs, or then your muscles look “flat”), drink a lot of water, and avoid high sodium foods. You can keep your calorie level the same where it is now. See what happens. Your vascularity may noticeably improve. Some days I look in the mirror and I’m really happy with my physique and then others I feel like I have an extra layer of flab even though I don’t, but it comes down to carbs, sodium and water – or water retention. – Marc (Marc Perry, CSCS, CPT) |
Question #5 | “Toning” Flabby Arms
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Question: I have flabby arms and I want to tone them. Could you suggest how to choose the right dumbbells? -Sakshi |
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Answer: @Sakshi – Unfortunately, doing arm exercises will have absolutely no impact on whether or not you lose fat on your arms. Losing fat is a process where fat is broken down in the body because of a calorie deficit, meaning you need to eat less calories than you burn to lose fat. Furthermore, where the fat comes off from is genetically predetermined and you cannot control it. The solution? Lose fat without losing muscle! If you want to get your arm muscles bigger, then I would shoot for heavier weights. You can check out my free Get Lean Guide for more info.
– Marc (Marc Perry, CSCS, CPT) |
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How Lean is Too Lean? | Q&A Weekly Roundup,
I enjoy reading your Q/A. Thank you for all the great information.
I walk around with 5% body fat 5’10 148