Was _specific_ Körper Neuzusammensetzung ändern, sind Sie versuchen zu erreichen? Diese Frage scheint off-topic, weil es über das Altern, nicht fitness. Irgendwie schon, ja. Die 2200 kcal sind ein Ausgangspunkt. Sie müssen ständig überwacht Ihr Gewicht und Ihr Körperfett% und müssen Anpassungen vornehmen, um diese Zahl, wie Sie Fortschritte. Und trotz allem, was die anderen Antworten sagen, es *ist* möglich, um Fett zu verlieren und gewinnen Muskeln gleichzeitig, nicht nur für Anfänger-Lifter. Scott Herman ist eine berüchtigte broscience Prediger. Wer empfiehlt das? Ich begann weighted pullups, sobald ich Sie erreicht 5-6 normal. Dabei setzt der 2-3 gewichtet war genial.

In Ihrer Frage geben Sie an, dass Sie Gewicht verlieren wollen, aber Sie nicht tun, jedes Krafttraining.

Wenn Sie wirklich wollen, zu verlieren große Mengen an Gewicht (Fett nehme ich an?) Sie sollten unbedingt gehören Krafttraining in Ihr Training. (Zuerst Krafttraining, dann cardio-training) Ein kombiniertes training ist viel effektiver in die Fettverbrennung.

Wenn Sie sind besorgt über Muskelaufbau, können Sie ein paar Dinge tun um es zu verhindern. (Obwohl ich kann mir nicht vorstellen, warum sollte man wollen, dass diese, da Sie zusätzliche Muskelgewebe bedeutet zusätzliche Kalorien zu verbrauchen und damit schneller Gewicht-Verlust)

  • Eine negative Kalorien-balance. (Sollte kein problem sein in deinem Fall)
  • Vermeiden Sie den Verzehr von protein.
  • Vermeiden Sie Essen nach dem Training. (Sieht aus wie Sie planen bereits, dies zu tun)
  • Erhöhen Sie die Wiederholungen und Abnahme der GEWICHTE.
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