Anyone have any suggestions on way to train when one if trying to lose size? I've put on a little more muscle than I'd like to keep on my frame over the last 4 years. I've built my body more like a bodybuilder than a figure competitor over the years. I'm not trying to achieve something that my body is not suited for but I would like my physique to have a more streamlined look. It's tough trying to lift lighter weights without feeling like I should be going heavier. Does anyone have any suggestions?

lets see if Ript has any pointers, she was trying to do the same thing...

Try morning HIIT without food, that should burn some muscle right off you along with the fat so it should hopefully be a 1 to 1, but cant be sure. The tricky part is not losing muscle while keeping the same bodyfat or you will just look softer and I doubt you want that.

Also dont train to continually add weights to the bar or you will continue to build, do more refining movements and less compound movements.

But the whole idea is opposite of my thinking and usually what Im advising someone to do.

You could also try just training the whole body 3 x per week, and the other days you would have trained hit a spinning class.

Hope some of these might help you.

quote:

You could also try just training the whole body 3 x per week, and the other days you would have trained hit a spinning class.

That's it, right there.

Keep cals the same, add more carbs and cardio. Carbs are to compensate for cals used during cardio. Also, plan meals with higher carbs prior to your workout, if that is possible. I think you like to workout in the AM and not likely to use 2 meals prior. But if you do a PM workout, 1st meal should be complex carbs and the closer meal to workout should consist of simple carbs for moderate to high intensity cardio.

You're not going to burn muscle. You want muscle and every ounce of it. You're going to burn more fat, yet stay tight and lean, but not bulky and too defined.

In fact, keep cals high, between 1600 and 2000.

One spin class, you're going to blow away 600 to 1000 cals.

I would love to train in the am but it's not possible with my work schedule. I squeeze in cardio before my first client but def don't have time for training. I don't eat before I do cardio in the am...I don't have enough time. I end up training whenever I have time during the day...it varies day to day depending on when I have a break.
I've been playing around with my diet and have noticed that my body looks better with a little less carbs. I was eating more carbs and noticed that I was starting to look bloated...especially in my abs. It's def a science to find a diet that works best for your own body. It's like being a walking chemistry project..lol.
For training, I'm trying lighter weights with a lot of supersets and little rest. I'm throwing in ab work as a working rest period. So we'll see!! Thank you for your advice

Yup, my girlfriend is trying to do the same thing LOL! Hard to give advice on such a subject??? Basically, I have her lower her protein intake, but still brought her macros into the 50/20/30 region at approximately 1500 cals a day or less depending on the workout. I have her doing "circuit" type training with minimal compound lifts and machine work 4X a week, 20 second rests, and light weights only with 30-40 mins post-workout HIT cardio... sucks, but it IS doing the trick! She also does 20-30 mins morning HIT cardio. Definetly losing fat but losing a lot of muscle too (particularly in the butt and thight regions)

would you suggest HIT cardio every morning? HIT cardio is tough after a workout...would it be okay to do HIT in the am and moderate intensity post workout?

purposefully over train the area you are trying to decrease. you may not want to decrease everything. as everyone else said , lower cal intake def maintenance or below and slightly decrease protein to insufficient ,muscle maintenence level. remember too much drop and your energy will suffer terrible and it doesnt feel too good to drop alot of weight. your nervous system will shout some precautions to you.

I've changes my diet up...actually similar to what Chunky is having his girlfriend do. So far so good.
I don't know that purposeful overtraining works on some areas. I train my legs 2X week..one full leg day and the other a glute/ham focus. I do cardio 6-7 days a week and I stand anywhere from 8-12 hours a day with my job and my legs aren't going anywhere!!!!
My arms seem to be get smaller from doing more circuit style training. I don't want to lose any size in my back or shoulders so I'm not changing my training with them. Chest I don't do a lot for...trying to focus more on pushups and flyes.

Thanks again all!!!