Weight & Fat Loss | Fat burn vs. strengthening

I am a female (5'5", 132 lbs, 39 yrs old) but fight a pear shape with saddle bags and now a protruding patch of belly fat! If my calorie intake to "lose weight" is 1200 calories, and I shouldn't drop under that or my body will go into "starvation mode" and take muscle instead of fat, then should I take into account calories I am burning with work outs? I want to gain strength and lift my butt but I also want these fat pockets to get smaller! How do I do this food wise and work out wise? (cardio vs. push-ups, sit-ups, lunges, etc.)


Posted by Reply
4 Posts
7/9/2010 1:37:51 AM
I myself have struggled on and off with
crash diets and fad diets and they have
never worked for me. Initially it seems
like you are losing weight but it all
comes right back.

Set yourself up with a well planned long
term low calorie/low fat nutrition plan.
A 1200 calorie diet is perfect. Make
sure it is a plant based diet.

Get an exciting routine and work off the
fat and gain strength. It really doesn't
matter which exact exercise you do, as
long as you can sustain working out for
at least a year. Choose a workout that
is fun.

Stage 2 Fit
39 Posts
7/7/2010 9:57:22 PM
i do have the same body and the same
problem. well i have one thing that as of
the moment is working for me and it just
might suit you. you know what to do right,
keep those unnecessary calories out of
your body. only healthy foods. count
calories and exercise
and kill yourself doing it. that's my mind
set. how determined are you to lose that

4 Posts
5/22/2010 1:42:45 AM
Hi, you need to create a 3500 calorie deficit over each week to allow for 1 pound of weight loss. You do this with diet (as you suggest), and the rest of the deficit is from exercising. You don't need to add the calories burned with your workouts. Just provide your bdy with enough calories for it to perform it's basic functions and it will know what to do with the rest.

You want ot feed your muscle and burn the fat at the same time.

Now on to your more specific goals. You need to build more muscle to burn the fat off your hips and butt, and stomach. This is a SLOW process, so you have to be consistent, don't get dicouraged and give up - it may take a good few months before you notice a difference (everyone is different). You will notice it more in you upper body first. Simply because you carry less body fat here (because you're a pear), it will be more noticable. Just always remember that the same fat is coming off everywhere at the same time - so although you bum still looks bigger, it will be carrying less fat than before - I promise you this.

If I were you, I would concentrate on full body workouts, focusing on compound exercises for maximum fat burning. Try, if you can do lift some heavier weights too (this will build more dense, not bulky, muscles). As soon as I started lifting heavier - I burn so much more fat.

You can't tell your body to burn fat from one area, it burns from everywhere. The more muscles you use in a workout the more calories you stand to burn. If you want these calories to be fat, you need to keep lifting weights, so you body knows you still need them. Body weight exercises are fine too, but mix it up. Try kettlebells.

I hope this helps you in some way - sorry if I've gone on a bit



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