@tim53
I’m trying to lose about 30lb
Concurrent strength training and cardio training is optimal for fat loss (
source). Building muscle mass increases your metabolism which means you burn more calories just sitting around. However, exercise is not the optimal way to lose fat. Further reading:
https://physiqonomics.com/fat-loss/#training-for-fat-loss
To lose fat, eat at a caloric deficit. Google "TDEE calculator" to estimate your daily caloric usage, then aim for 200-500 calories subtracted from this. Download a calorie tracker app and track your meals.
Focus on whole foods such as meat (red, white, fish), eggs, dairy, fruits, vegetables, beans, nuts, legumes, grains, etc. Prioritize high protein and high fiber. Avoid sugar and processed foods. For a more specific nutritional goal, try
Dr. Greger's Daily Dozen Checklist.
A high protein diet aids in fat loss (
source 1,
source 2), and increased protein intake can beneficially affect recovery times (
source) and reduce soreness (
source).
To gain muscle:
1) Follow a full body strength training program encompassing progressive overload on compound exercises
2) Aim for ~1g of protein per 1lb of bodyweight per day (
source)
3) Try to get 9 hours of sleep per day (
source)
