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  1. #1
    NSmetzer is offline Senior Member
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    Default Reducing Muscle Mass

    Hey All,

    I believe I may have brought this topic up before but I don't remember so here it is again if so.

    So currently I am about 250lbs and about 18 - 20% bodyfat. My goal is to get my weight down to around 180lbs. When I say WEIGHT, I mean WEIGHT. If the math is done I cannot solely lose bodyfat to achieve my goal of 180lbs. So I must drop a bit of muscle mass.

    I currently have dropped my protein intake down considerably, essentially taking a pseudo vegetarian approach (allowing a few eggs and some seafood). Otherwise I have stopped my workouts for now because it seems that all that happens is I pack on muscle.

    Running isn't much of an option, and when the weather gets better I am probably going to get out and do a lot of walking. My questions is, while I am somewhat stuck indoors, would kettlebell swings assist or hinder my goal of fat / muscle loss? I personally imagine that it may maintain muscle in the lower extremities and I think that would be okay. My upper body needs to deflate a bit so just getting some ideas here.

    I would love to really improve or stop having to use a CPAP for my sleep apnea and I think this is a good step toward that.

  2. #2
    MostlyFull is offline Senior Member
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    I would suggest Paleo with reduced protein and higher fats. As the weight comes off you will lose both fat and muscle. Doesn't matter if you work out or not. As your body fat drops below 12% the rate of muscle loss will accelerate.

  3. #3
    ad5ly is offline Senior Member
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    Yes kettlebell swings will shed fat along with sensible eating. Do them HARDSTYLE. Work up gradually to 10 sets of 10-12 reps. When you can do 200-300 reps in HARDSTYLE fashion then you be cooking with gas ...Dennis

  4. #4
    ad5ly is offline Senior Member
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    Tim Ferris in his book indicates that the trigger for fat loss are kettlebell swings with a 24kg kettlebell with a minimum of 75 reps per day...Dennis

  5. #5
    RyanH is offline Senior Member
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    Unless you had your BF% measured by an accurate means, you're probably higher than 20% (I was 250 at one point and speak from experience). That said, why don't you do what Tracy Reifkind did to lose her weight? High volume swings. Work up to 1 minute sets, then if you want, up to 2 minute sets. These are brutal and have a high metabolic cost.

    Rifs Blog: Aerobic threshold training

  6. #6
    NSmetzer is offline Senior Member
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    I use an Accumeasure that puts me at 18% so I assume I am a bit more than that. Im not "fat" per se, just too big.

    I like the answers here and will start swinging. I wanted to be certain I wouldn't just cause myself to maintain muscle mass.

    Thanks all!

  7. #7
    Filth Infatuated is offline Junior Member
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    Default

    Switch to Calisthenics for a while and reduce calories. When I went from weight lifting to following Convict Conditioning from the start, I went from 14.5 stone of bulky muscle and fat to under 12 stone of ripped in about a year.

    Maybe try low volume, Power to the people style workouts once your weight is down if you don't wanna get huge?

  8. #8
    NSmetzer is offline Senior Member
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    Well... here is why I ask...

    #1: I performed the 10,000 swing challenge where I did pull-ups & dips in between swing sets. I did this shy of 1 or 2 sessions but didn't really see any body composition improvement besides my conditioning. Maybe the reason I didn't drop much weight was due to the strength movements?

    #2: I am really good at adding / maintaining muscle mass and even fat mass but apparently my body hangs onto it for dear life.

    #3: I have a pretty extensive background in strength sports like Strongman, a background with the Marine Corps, and have been weightlifting in some fashion since I was 10 years old (I am now 32).

    #4: I want to transition into more of a combat fitness type again where I can run Spartan races and such, pass law enforcement physical fitness tests, and just generally have more endurance. In addition I am looking to maybe get off of my CPAP due to my sleep apnea likely being of the obstructive type so weight loss may cure it.

    #5: I do not have enough fat mass to get below 200lbs.

    #6: I also notice that even with low volume Calisthenics I seem to maintain my muscle mass.

    If it is true that swings will illicit fat loss without also triggering muscle gain or even allowing for the preservation of muscle then I will be all over that.

    I will certainly go back to lower volume strength training once I get to my goal weight.

  9. #9
    ad5ly is offline Senior Member
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    Perhaps advise from a nutritionist should be considered. Would not want you to get sick - but it sounds like you could go STRICTLY vegetarian in order for fat loss - and sadly muscle loss. Criminy! What a predicament!...Dennis

  10. #10
    NSmetzer is offline Senior Member
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    I agree... sort of makes me sick having to go this route but oh wells... health first...

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