Yurdidia's Journal, 08 July 2018

same 

Are you in a gym? 

U need to lift weights 🏋️‍♀️ 

Nutrition and proper meal planning for starters, and adding ol'e fashion exercise. Weightlifting is most beneficial not just for building muscle tone, but assisting in weight loss. If cardio is more your style, HIIT training, and mixed with steady state cardio at times. Best of luck.....  

Lifting weights is key. When you work out, you need to work out hard to build muscle. Also, if you eat primarily lean protein and green veggies without going over 1400 to 1500 calories. I promise you will lose weight 

Building muscle requires lifting weights. Depending on how much muscle you want to gain you can start low and get some light 10 lbs dumbells. Losing weight or fat will require a little more of watching what you eat. if you don't change your diet then just watch your portions . it's working for me. good luck on this new journey. 

I just read a Journal post by @northernmusician that told of his method: https://bit.ly/2m4lLAn 

thank you  

Thank you all . I'm definitely gonna use your tips and currently do have access to a gym and trying to eat lean and taking my protien shakes.  

My advicr would be to log *everything*, no matter what. 

I bought two 30 lbs. dumbbells that allow me to work on my upper body. I was able to google "YouTube Total Upper Body Dumbbell Workout" to get instructions. After a few months I moved up to 40 lbs. and I now use 50 lbs. for "some" of the exercises. 

Well it’s not exactly possible to lose fat and build muscle at thr same time: in order to lose fat you must be in a calorie deficit and in order to build muscle you must be in a calorie surplus. I suggest losing the weight first (you must eat enough protein and pretty clean) and then bulk (where you gain weight but in a healthy way: you gain muscle) 

you got this, eating lean and keeping your protein level up to provide support for your increased muscle work is a great start. Just keep your macros in balance and enjoy your workouts. 

I decreased in inches and got stronger but did not lose weight by weight training and getting about 30% of my maintenance calories from protein while eating a maintenance diet calorie-wise. 

if you want to lose weight, take your body weight and times it by 9-11 and that will give you how many calories a day you should eat. if you want to gain muscle, times your body weight by 12-14. This all depends on how active you are and how much you work out. For me, as an example, I weigh 200 lbs. If U want to shred fat and lose weight I times my body weight by 10 and need to eat 2000 calories a day. i get 40% of my calories from lean protein sources. the rest of my calories I get from fat and carbs. i get 40% from healthy fats like eggs, avocado, and olive oil. then the remaining calories are 20% healthy carbs like rice, potatoes, and fruit! i exercise only 1 hr a day 4-5 times a week. I don't lift too heavy as I'm getting older and it hurts my joints. so I lift a moderate amount of weight but lift it in slow movements to keep my muscles working longer, time under tension, is the phrase you might hear. hope this helps, it works for me. oh, and Sunday afternoon I have a cheat meal and eat whatever I want. burger and fries or pizza. this day I will usually only have a protein shake in the morning and evening. the lunch chear meal keeps me full until Monday morning!:)