Hi all, have some questions and hope all sifu here can help me out.

I wonder what is the correct way to lose weight and firm up the muscle?

Some friends advise me work out everyday and each day do a 30 minutes cardio exercise first, then follow by weight lifting. After the weight lift, then do another 30 minutes cardio exercise.

But some other said instead of working out everyday, they advise me do the weight lifting at the alternate day basic so that my muscle have time to rest and a 1 hour cardio exercise for the rest of the days.

So, which is the correct and most effective method for me to follow?

there are many ways and all due respect, i think you should start reading the sticky before starting a new thread

http://forum.lowyat.net/topic/2305051

No cardio before weight training. Wrong. Basics please. Stickies. Get lean first then go on slow bulk. Get lean means still with heavy weight and diet. Once leaner insulin sensitivity jacks up.and you're more responsive to muscle gain.

This post has been edited by darklight79: Oct 7 2012, 06:47 PM

I'm no expert but I think it depends on the level you're at. Beginners can take it easy by working out 3 times a week, with some cardio thrown in. Advanced and intermediate guys can afford to do more, maybe working out as often as 4 or even 5 times a week. Of course, having enough rest and taking proper nutrition are important as well.

That's a great advice. I'm at about 20% bf and I'm abit lost at whether I should aim for lean-ness or try to add more muscles.

Obviously you can do both in the same time. You must start monitoring your food intake, if you prefer more cardio, eat more carbs with low GI (slow releasing energy food).

Do the math, more workout = more energy = more food => to grow = to recover = to sustain your energy level!

To further breakdown the equation, you may consider reading (google) and watching (youtube) for more info about nutrition (macro and micro nutrients) and workout (cardio and resistance training).

Define your own fitness goal, either you want to go for more aesthetic looking or more muscle functionality!

Wish you all the best!!!

Thanks man, currently I'm conditioning my body with circuit training to get proper strength and stability before i start on isolation workouts.

Trying to keep my meals as clean as possible. My goal is to more of a lean athletic type for now, rather than really bulking up into super huge.

Good post. Except don't be too nitpicky about GI of carbs. I can go bubble tea and nasi lemak post workout and still lose fat. It's the caloric deficit that matters. But obviously i don't mean someone go jack crazy on a 100g pure dextrose or sugar 10 min binge.

GI value doesn't even matter right? Basically just eat anything if you hitting macros IMO. Problem is with malaysian food, most of our stuff don't have accurate nutritional value.

It doesn't really matter in the grand scheme of things. I have not noticed a difference in eating carbs from nasi lemak post workout or a protein shake of oats and whey/blend.

BUT i have noticed a difference when I did something stupid like 100g of dextrose from Glucolin all at one go with whey. So everything in moderation.

what kind of difference?

Fat gain. Which took a few days to go away.

so what ratio of dextrose have you tried/recommend for cutting or bulking.
I'm new on using dextrose in my post shake of 2 scope of (whey+blend+creatine). I add 2 tablespoon of dextrose in it.

I don't recommend it. The 2 hour feeding window is crap. It's a garage door, not a narrow window. I just eat a big meal after gym.

Is there even a window? Aragon has addressed this issue many times if i can recall.

There isn't one.

There is. It's more like a garage door i said.

Garage door. Windows smashed. Too small.

bro DL, what about simple carbs like fries?

Uhhh... i doubt that would fit most macros unless cheat day

Thanks for the clarification. He's said that it's about a 5% difference and depends on who/how and what you train for.

Though I eat fries all the time and it fits my macros lol. Fries from mcd and stuff is easy cause i can track the macros.

I don't have meal timing, i eat when I want cause I prefer it that way. 5% difference isn't going to make any noticeable difference. Especially for nattys.

This post has been edited by fabians94: Oct 10 2012, 02:05 PM