January 16, 200917 yr Author Here is what I did today: Treadmill for 30 minutes 3 sets 10 reps for each: Benchpress Dumbell Press Seated Row Shoulder Press Curls Tricep Pulldowns What's everyone think of that ? Now I have to figure out what I'm going to do for my lower body tomorrow.
January 16, 200917 yr I'm dieting as we speak and it's no fun. I actually eat very healthy when I diet. Around 1000-1300 calories a day of nothing but meat and vegetables with the occasional turkey sandwich or turkey sub if I'm in a hurry. Way to few calories.
January 16, 200917 yr Author Losing bodyfat (weight is unimportant) is actually easier than you think. To do it properly there are 4 basic functions.... 1-Diet 2-Strength training 3-Diet 4-Cardio Its important to start with the proper diet. I am a proponent of a 50-30-20 mix...although the nutritionist who works for me disagrees;). That means 50% lean proteins, 30% complex carbs (brown rice, oats, and sw pots/yams), and 20% healthy fats. There is 2 common mistakes many people make when starting a fat loss program. These mistakes will almost certainly doom a program in the long run. 1st mistake is cutting calories too much. The worst thing you can do is to cut calories too much in the beginning. The 2nd is to start doing a bunch of cardio out of the gates. The reason these are mistakes is that the body will adjust to those 2 things very quickly. Focus on weight training early. There was a study done a few years back. I used to have it...but have misplaced it. There were 3 groups in the study. The physical make-up of the groups were comparative. All 3 groups were given the same diets. Group 1 did a mixture of weights and cardio. Group 2 did weights only. Group 3 did cardio only. At the end of the 12 week study all participants were tested. Group 1 had the biggest % of fat loss. Group 2 was second. Group 3 (cardio only) was last...and by a significant percentage. The reason is simple, the more muscle you have, the more kcals you burn. Strength train a minimum of 3 days a week. Add Cardio AFTER a couple of weeks of eating clean and strength training. The cardio should be short and intense sessions. Start with just 20 mins 3 times a week. Do intervals for the cardio...either incline walking or running. So the first week do (example) of 20mins of 1min on 1min off of incline walking. Track your calories. The second week add 10% to your calorie burn in the same amount of duration. Do not change your time until you cant burn any more kcals during that session. Once you've maxed that out...add 5 mins and repeat. If you need more in depth info...ie. diet, programs, etc. just pm me. Thanks for all the advice :thumb: You'll be getting a PM shortly...
January 16, 200917 yr Author Way to few calories. That was a question I had :lol: I'll pm you in just a few minutes.
January 16, 200917 yr Losing bodyfat (weight is unimportant) is actually easier than you think. To do it properly there are 4 basic functions.... 1-Diet 2-Strength training 3-Diet 4-Cardio Its important to start with the proper diet. I am a proponent of a 50-30-20 mix...although the nutritionist who works for me disagrees;). That means 50% lean proteins, 30% complex carbs (brown rice, oats, and sw pots/yams), and 20% healthy fats. There is 2 common mistakes many people make when starting a fat loss program. These mistakes will almost certainly doom a program in the long run. 1st mistake is cutting calories too much. The worst thing you can do is to cut calories too much in the beginning. The 2nd is to start doing a bunch of cardio out of the gates. The reason these are mistakes is that the body will adjust to those 2 things very quickly. Focus on weight training early. There was a study done a few years back. I used to have it...but have misplaced it. There were 3 groups in the study. The physical make-up of the groups were comparative. All 3 groups were given the same diets. Group 1 did a mixture of weights and cardio. Group 2 did weights only. Group 3 did cardio only. At the end of the 12 week study all participants were tested. Group 1 had the biggest % of fat loss. Group 2 was second. Group 3 (cardio only) was last...and by a significant percentage. The reason is simple, the more muscle you have, the more kcals you burn. Strength train a minimum of 3 days a week. Add Cardio AFTER a couple of weeks of eating clean and strength training. The cardio should be short and intense sessions. Start with just 20 mins 3 times a week. Do intervals for the cardio...either incline walking or running. So the first week do (example) of 20mins of 1min on 1min off of incline walking. Track your calories. The second week add 10% to your calorie burn in the same amount of duration. Do not change your time until you cant burn any more kcals during that session. Once you've maxed that out...add 5 mins and repeat. If you need more in depth info...ie. diet, programs, etc. just pm me. I will have to look at my diet when I get home (don't have my spreadsheet at work) but that sounds about like what I do. And so far I have liked the results.
January 16, 200917 yr Not being rude...but this is totally innacurate. Not necessarily. If you are doing a heavy weight lifting routine and you are not doing the proper amount of reps, or getting the proper amount of rest, you will add size which will prevent you from losing weight. So it's entirely inaccurate.
January 16, 200917 yr Here is what I did today: Treadmill for 30 minutes 3 sets 10 reps for each: Benchpress Dumbell Press Seated Row Shoulder Press Curls Tricep Pulldowns What's everyone think of that ? Now I have to figure out what I'm going to do for my lower body tomorrow. Back when I started to gain weight my freshman year in college, I started working out a different body part each day. I would do something like Chest/Triceps on Mondays Back/Biceps on Wednesdays Shoulders on Thursdays Legs on Friday or Saturday. I would also do cardio on the says in between as well as the days I was lifting. I stopped drinking soda's and eating a lot of candy which really helped, and I lost around 15 lbs (which is about what I gained in the first place). I pretty much eat what I want now and don't gain weight, but that's only because I workout for 2 1/2 hours with kickboxing and jiu jitsu on Tuesday/Thursday, and I lift for strength on Monday/Wednesday/Friday. I am also going to start back doing circuit training routines on Monday/Wednesday/Friday starting next week. I need to start eating better so I can get shredded though :lol:. Also, I used to do a lot of the higher reps and it never really worked that well for me. I never do more than 8 reps per workout (lifting weights) now. For my strength training I do no more than 5 reps per set.
January 16, 200917 yr Not being rude...but this is totally innacurate. I think what HB was getting at was not do high weight / low rep type work outs. You obviously want to add muscle but you want to do higher rep lower weight type routines.
January 16, 200917 yr Hmmm if you're trying to tone up, I'l tell you what I do, and you can pick from there. If you're lifting 3 days a week, I'd say: Incline bench 2x's 10-12 Decline bench 2x's 10-12 Biceps dumbell incline curls 2-3xs 10(so each arm ten times) for 20 total per set. Barbell curls with a heavy bar and wide grip(but not too wide, don't want to bother your shoulders) 2-3x's 10 reps. Shoulder press 2-3x's 10-12 T bar rows 2-3x's 10-12 Seated back rows 2-3x's 10-12 Tricep presses on a machine, rope rocks, or the metal V 2-3x's 10-12 Dips 2-3x's personal max Pushups the same way as Dips This is basically an abbreviated version of what I do, throw in some abs and leg stuff, but all of that's easy to figure out. Made the sets variable depending on how you're feeling, if you're gassed after your second set then the third may just be a risk for injury. Feel it out and go from there.
January 17, 200917 yr If you are going to work out heavily, with weights and cardio, you are going to need to keep your caloric intake much higher than 1,000 - 1,300 calories per day. More like 2,400 per day. You have to be smart about your intake, and you have to continue to fuel the machine. The main thing about shedding pounds is to keep your body "guessing", and to keep your heart rate up for extended periods of time. When lifting do much more reps, with lighter reps, and shorter breaks between sets. Also, pick the same exact time and day to weigh in each week, you'll be amazed at how the body fluctuates day to day.....I always weighed in on Monday mornings....you will be at your lightest in the AM.
January 17, 200917 yr Make sure you split those calories up into 5 or 6 meals. Giving your body a steady stream of small does of food is important. I agree, you are starving your body by reducing to 1300. You should be consuming 2400 calories and it needs to be primarily protein. You need to feed your muscles as you lift so you can burn more fat. The more muscle you put on the more fat you will burn. Like Mr. Network said, you need to increase your metabolism by eating 5 to 6 times a day. You need to eat when you are not hungry. My wife is training for a figure competition and trust me, I see it first hand. Here is what she does daily. Eats protein right away when she wakes up. 4 egg whites or protein shake and half cup of oatmeal with splenda for flavor. Yes you have to buy the old fashioned Quaker oats that are bland. 2 1/2 hrs later Usually she goes and works out. Comes home and within 1/2 an hour most important thing to do is feed the muscles. Eat protein !!! A Shake or tuna, or some sort of protein. 2 1/2 hrs later More protein. Chicken breast and some sort of fiber. Salad or vegetable. Oatmeal or sweet potatoes or brown rice for carb. 2 1/2 hrs later- Another shake or protein bar. Pure protein bar is best brand. You can buy at Krogers. 2 1/2 hrs later- Eat more protein. Fish/Chicken/Tuna pattie. She sometimes takes 2 egg whites, 1/2 cup oatmeal and can of tuna. Make a tuna pattie, fry it up in pan and add mustard when you put on a plate for flavor. 2 1/2 hrs later- Shake or Protein Bar for snack. 2 1/2 hrs later-(usually half hour before bed) yes you need more protein. 4 egg whites and one yolk. Scrambled up. Whole can of vegetables. Green Beans, Asparagus, etc. NO CORN. Go to BED and get your rest. GET up and do it again. You will feel like all you do is eat but it works. I am watching her transformation and it is unreal.
January 17, 200917 yr Not necessarily. If you are doing a heavy weight lifting routine and you are not doing the proper amount of reps, or getting the proper amount of rest, you will add size which will prevent you from losing weight. So it's entirely inaccurate. You should be more specific as to "heavy weights". I have never not lifted heavy...nor anyone I know or have worked with. Heavy is a relative term. We lift to failure every set with the most weight possible for the desired reps. This is the most effective way for fat burning. This and very little rest between sets.
January 17, 200917 yr I agree, you are starving your body by reducing to 1300. You should be consuming 2400 calories and it needs to be primarily protein. You need to feed your muscles as you lift so you can burn more fat. The more muscle you put on the more fat you will burn. Like Mr. Network said, you need to increase your metabolism by eating 5 to 6 times a day. You need to eat when you are not hungry. My wife is training for a figure competition and trust me, I see it first hand. Here is what she does daily. Eats protein right away when she wakes up. 4 egg whites or protein shake and half cup of oatmeal with splenda for flavor. Yes you have to buy the old fashioned Quaker oats that are bland. 2 1/2 hrs later Usually she goes and works out. Comes home and within 1/2 an hour most important thing to do is feed the muscles. Eat protein !!! A Shake or tuna, or some sort of protein. 2 1/2 hrs later More protein. Chicken breast and some sort of fiber. Salad or vegetable. Oatmeal or sweet potatoes or brown rice for carb. 2 1/2 hrs later- Another shake or protein bar. Pure protein bar is best brand. You can buy at Krogers. 2 1/2 hrs later- Eat more protein. Fish/Chicken/Tuna pattie. She sometimes takes 2 egg whites, 1/2 cup oatmeal and can of tuna. Make a tuna pattie, fry it up in pan and add mustard when you put on a plate for flavor. 2 1/2 hrs later- Shake or Protein Bar for snack. 2 1/2 hrs later-(usually half hour before bed) yes you need more protein. 4 egg whites and one yolk. Scrambled up. Whole can of vegetables. Green Beans, Asparagus, etc. NO CORN. Go to BED and get your rest. GET up and do it again. You will feel like all you do is eat but it works. I am watching her transformation and it is unreal. Is she working with Beverly?:thumb:
January 17, 200917 yr I think what HB was getting at was not do high weight / low rep type work outs. You obviously want to add muscle but you want to do higher rep lower weight type routines. What would you consider higher reps? Also, I'm curious to know, why would I want to do higher reps and lower weights?
January 17, 200917 yr Back when I started to gain weight my freshman year in college, I started working out a different body part each day. I would do something like Chest/Triceps on Mondays Back/Biceps on Wednesdays Shoulders on Thursdays Legs on Friday or Saturday. I would also do cardio on the says in between as well as the days I was lifting. I stopped drinking soda's and eating a lot of candy which really helped, and I lost around 15 lbs (which is about what I gained in the first place). I pretty much eat what I want now and don't gain weight, but that's only because I workout for 2 1/2 hours with kickboxing and jiu jitsu on Tuesday/Thursday, and I lift for strength on Monday/Wednesday/Friday. I am also going to start back doing circuit training routines on Monday/Wednesday/Friday starting next week. I need to start eating better so I can get shredded though :lol:. Also, I used to do a lot of the higher reps and it never really worked that well for me. I never do more than 8 reps per workout (lifting weights) now. For my strength training I do no more than 5 reps per set. Push-Pull method. Been my workout for over 15years.
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