Lose body fat only ?

[gjohnson5]

Yeah , just work that inner pectoralis major muscle of your with some close grip dumbell presses

:sarcasm:

You can maintain your muscle while dropping fat, you just can;t maintain your bodyweight and lose fat. You want to get ripped? Your body weight goes down, no getting around it. Doesn't mean you'll lose muscle though. A high protein diet with added cardio will preserve the muscle you have, and take the fat off. Your body weight WILL drop.

unless, of course, you took steroids. In which a medium calorie diet with lots of cardio, you can build muscle and lose fat.

 

[solrosenberg]

I have kept the protein pretty high. My w/o have been great. My stamina is high. I may try to gradually increase the cardio at the end of the w/o. I just get so damn bored. I have a bad back, so the recumbant bike is what i use. my heart rate is between 145-150 for the entire 20 mins. I am breaking a pretty good sweat. 5x per week is about the average so far. Like I said earlier, I have been hitting the weights for atleast 6 strong months, maybe a little more, but the cardio has been only 2 weeks. I feel good, and I feel strong and am ready to bump it up a little. I did a silly thing last night. Knowing I was going to be gone all weekend for my daughters soccer tourney, I added a chest w/o before it was due. I threw it in after a shoulder w/o. Big mistake. I play softball on fridays, so i just hit shoulders on wed and chest on thurs. Not a good idea. My shoudlers are so fatigued and I felt a little twinge. I have decided to take a three day break from the weights. I may try to sneak a cardio session over the weekend just to keep my momentum going. Chest after shoulders was a dumb idea. I don't think it is anything serious, but that won't happen again. I will keep updating this thread to track my fat loss for anybody interested. 45 min of intense w/o followed by 20 mins of cardio is my program along with a good diet.
217 down to 212 in 2 weeks so far, and muscles look to be doing fine. No muscle loss so far.