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Right folks body fat is about 12 or 13 just wanted to know if this is ok for getting body fat down
Eating Fruits Drinking loads of water and no Fatty foods
Cardio Skipping and Jogging for combined 20 mins a day
Loads of crunches and sits ups and leg raises everyday but i do variety of abdominal excercize's
Lifting dumbells everyday and again variety of different exercises i do for my arms
Right wanted to know if im on right track to get 2 percent body fat off to get sixpack.
Hey, I'm no trainer but I play one on tv. And that cardio isn't going to cut it. The one thing in your list that is going to effect fat loss the fastest is your cardio and 20 min is not very much. Try at least 30 min of jogging plus some jump rope. That should do you fine.
R
good luck
Ok ill do it for 30 mins then thanks.Quote:
Originally Posted by HazMat Harik
its all about eatin clean foods:)
Try long fast walks
Light weights,high reps
Could you be any more vague/non specific? :P;)
I'm with Scrap... I've shed most the little fat I had since I started working 'part time' (now up to 30 hours a week on average :P on top of the gym I work in) in a cinema whilst I'm at college.
Not a lot of hard work but I'm constantly brisk walking up and down the corridors all through out my shifts which can range from anything to 4 hours to 12 hours... ;)
Why golly yes I could have been
Eat less and excercise ;D
That being said,heavy weights and low reps are for building muscle mass,lighter weights with high reps are for cutting fat
ie 8 reps at pushed weight to build mass
12 to 15 at lighter weights to cut fat
Works muscles fibres differently, still gonna mostly be burning glycogen and Creatine though.
Some fat might be employed if he does [u]a lot[/b] of reps but as far as a targeted routine for fat loss... forget it, no one ever lost fat directly from weight lifting. ;)
With the amount of reps you'd have to do to switch over to the Aerobic system you'd be better off just jogging/riding a bike etc... you're employing more muscles groups so you're getting the cardio respatory benefit too. 12-15 is still gonna be using your lactic acid system.
He's not bothered about gaining or loosing muscle mass, just burning fat. Lifting heavier and gaining muscle is gonna boost his metabolism and eat up more calories at rest.
If I wasn't limited to any weight class then my lifting would be focused on gaining strength and lean mass to help eat up my fat reserves at rest, my cardio would be focused on interval training, long and slow for fat burning and short intense for Anaerobic conditioning and to boost my metabolism for fat burning.
:)
Feur spent 5 years as a personal trainer,at one of the most expensive gyms in the suburban Philadelphia areaQuote:
Originally Posted by AdamGB
Yes theres more to it then JUST lifting
But lifting is indeed a part of it
She'll be thrilled to know she was hallucinating the whole time,and her Degree in Sports Medicine from PSU is a figment of her imagination
Surely she should know that the only way you burn a significant amount of fat from a weight lifting regime is indirectly by building lean muscle mass and raising your Basal Metabolic rate?
Lifting 'high reps and low weights' is not a part of anything other than resistance training. Are we confusing muscle toning exercises with fat loss here?
The duration of a a resistance exercise isn't long enough for your body to have to use your Aerobic system which is the only system that uses fat as an energy source. You'll be doing well to be using the Lactic system for half of it... ATP-CP is what will primarily be used.
The only exercises that are good for targeting fat stores are low intensity, long duration rhythmical exercises that recruit large muscles groups.
Long duration isn't the amount of time it takes your lactic acid and ATP-CP systems to fatigue... by the time you've finished your set they're already resynthesizing ATP.
Oh and either discuss this like a grown up with me or put the rattle back in the pram and play elsewhere ;)Quote:
Originally Posted by Trainer Monkey
Very little is clear cut in this game and I'll debate it with anybody... what I won't do is flaunt my qualifications and experience or those of some one I know (ie: not mine) to prove a point.
Yeah she doesnt have a clue your rightQuote:
Originally Posted by AdamGB
The NSCA Certification means not a thing,or when I wanted to move up to heaveyweight in the 90's and she got me from 170 to 210 within a matter of months
When you lift at high weights,your creating bulk,when you lift at low weights your creating a burn off factor
When you run all your really doing is carrying yourself at a high rate of speed
Same as how your supposed to be lifting when your doing lighter weights
But your supposed to be doing it at a high speed enough rate to up your heart rate and burn fat
One of the things she constantly had to beat in to my head,was if I wanted the bulk,I said I wanted,Id have to constantly push the weight,otherwise all I was doing was burning fat
Bulk? Burn off factor?...
Show me a sports medicine book which has these phrases in please? :lickish: ;) You're just throwing Anecdotes around mate.
The NSCA Certification means not a thing, you're right... I don't care what you've got or say you've got.. ;)
Ever heard the saying "money talks and bullshit walks?"
http://img249.imageshack.us/img249/6...hemoneyhh8.jpg
heh... sorry ^ that was cheesy ;D
Name covered because Im not supid,this is the internet,and she'll be more then annoyed at me allready for this urinating contest
http://s76.photobucket.com/albums/j1...t=HPIM0177.jpg
http://s76.photobucket.com/albums/j1...t=HPIM0176.jpg
But there's your bullshit
nah... you're missing my point... doesn't matter to me whether a person has pieces of paper or what...
I just pay attention to what comes out of their mouth. :)
Speaking of what comes out of someones mouth
I pay more attention to a former Olympic Hopeful who still holds third on the all time PSU High Jump record book,who spent 5 years at one of the most sports orientated colleges in the US then some bloke on the net
Want to see the the one trophy,and medal I kept from my martial arts days rather then donating to my dojo?
Ive got a digital camera and some free time
Being an invited lecturer at the best sports Universty Im told anywhere in the World at this present time Ill side with Adam
And scraps
Find where I said cardio isnt part of it,actually youll find where I said it was
Adam said strictly and deffinitivly that lifting played no part of it
He's loooking for the urinating contest
In all honesty its better for me if I dont share,Im more interested in better boxers and better boxing
To finally drive it home
Of course you do cardio
Work the treadmill,work the stairmaster,do crunches before you start
If nothing else it gets the muscles loose for lifting,but it also burns the calories off
But your lifting can burn fat as well,if you modify it
I'm looking for a pissing contest? Please... I'm putting points across and you start kicking and screaming about what qualifications your friend has...
You need to learn some Literature skills... I said that endurance based resistance training (or high reps, low weights I think you called it) plays no significant roll in fat loss... I did say that lifting for strength and lean mass will play a roll in fat loss... like I said... it's gonna raise your Basal Metabolic rate.
You still haven't actually made a valid point as far as I can see. Like I said you're just throwing anecdotes and links from mickey mouse sites like about.com around... where does it actually give any scientific theory or facts to support what it or you are saying on about.com?
You should, so there? not good enough I'm afraid.
All the other one says is that lifting should be part of any fat loss program... I agree... it says you need to build lean mass which will make your burn more calories at rest by raising your BMR... it doesn't say that you should be lifting light weights and high reps to do this though does it... you couldn't build enough lean mass for it to make any difference to your BMR worth talking about. Muscular Endurance training isn't going to stimulate an awful lot of hypertrophy.
I'm gonna add my two cents to 'do some crunches before you hit the weights'... what for... a few crunches won't do shit and your abdominal and core training should come at the end of your training anyway... no point in fatiguing them first for a number of reasons...
1) your core supports you during lifts, particularly compound.
2) Because you've already torn the fibres and I reactivating them quite heavily during dead lifts etc you're gonna end up getting a hernia
3) you want to end your work out on the floor... get the heart rate down, down start it on the floor and cool down.
can't really see what I am saying that is out there or controversial or untested... this is all time proven basic fact.
Ignoring the "mickey mouseCommentQuote:
Originally Posted by AdamGB
Ignoring the "Your friend" comment
Ignoring the fact that youve been dogging me for days
A few crunches?
Try 120
30,30,30,and 30
Thats a few crunches
Obliques raises,straights,and whatever was next on the agenda
Again find were I said cardio wasnt part of it
There's no getting away from the fact that long duration cardio shifts fat quicker than any other method apart from liposuction.
If you feel the need to do weights, doing them before the cardio, not after, is a great way to stimulate nerves and muscle fibres. Leading to a higher metabolic rate during the low intensity exercise. A drawback of doing cardio training before weights is the muscle glycogen gets used up and wouldn't have time to replenish properly, leading to a low quality session. :)
lol, that's what what my sports and nutrition teacher was preaching. :)
www.fatlosstips.com is one the of resources I use for good information (and some inspiration) when i'm trying to lose weight (fat).
The weight loss tips on their are perfect for ANYONE, not like the 'fad diet' crap that is around everywere, but it's really geared towards people that TRAIN and actually have something to lose by messing around with a stupid diet. So you'll be keeping in tip top shape!
Check it out.
Like i said im already slim don't need to lose much only 2 percent i'll still do my sit ups and crunches ect but i'll up the cardio and weights.
Dogging you for days? hahaha, please... I post on here 1 or 2 times a week at the moment... sometimes not even that.Quote:
Originally Posted by Trainer Monkey
You never said that cardio 'wasn't a part of it'... you seem to be missing the points I'm making entirely... read the thread man...
You don't need to tell me how to train my abs thanks! :)
If you don't want me to say Mickey Mouse then don't post articles from bloody www.about.com which don't even cover the points I'm making. ;)
I also do speedbag aswell for cardio i got one at home gets my heart working not bad for cardio i know its only part of it because i still have to skip and run jog ect but its still quite good.