Quote Originally Posted by ICB View Post
Quote Originally Posted by ono View Post
If you're doing cardio on an empty stomach i would advise doing low intensity for somewhere in the region of 30 mins. Anything other than low intensity will lead to muscle loss (a lot). By low intensity i mean walking (quite a fast pace).

Light dumbells and more reps is certainly not the way to get your arms 'lean.' Being lean is a result of low body fat. The above statement is a complete myth. You cannot spot reduce on a certain body part by constantly working it. Nor will you grow muscle or give your arms a leaner definition. Nothing will ever happen, other than you'l get good at it....which is erm... great . It's very pointless and it's a myth i actually believed when i first started training.

Also a chin up bar will not help you get rid of body fat. It's impossible unless you did 1,000,000 chin ups a day...which i doubt you have time for. It basically primarily works the lats (lower and upper) and secondarily it works the biceps.

Plz dont simply train your abs as much as you can. They are exactly the same as every muscle group in the body. They need time to recover.

Listen a 6pac is basically the result of very low bodyfat. No matter how many fancy ab crunches you do, nobody will ever be able to see your abs until your bodyfat is around 10% (to see upper abs) and around 8% to see lower.
I never said Light Dumbbells will magically get him leaner arms, all i said was that will help him to get leaner arms by doing less weight with more reps. Mixed in with his Cardio i learnt along time ago about the spot reducing in one spot doesn't get rid of fat. You have to do Cardio to get rid of fat all over your body but he already knows he has to do Cardio i was just giving him a few tips.

Chin ups do indeed help get rid of overall body fat because its compound movement you aren't working on one specific body part like you would be if you done dumbbells or etc. And why shouldn't he train his abs as much as he can ?? i didn't mean 7 days a week but 4 or 5 days a week is fine. Your Abs don't need as much time to recover as say your arms or etc, so you can work your abs easily about 4 or 5 times a week.
The cardio will make him look leaner. High rep/low weight has nothing to do with it.

Compund movements build muscle mass as they require you to recruit the most muscle fibers. They are not really effective for fat loss as your body doesn't expend anywhere near the amount of calories it would do from a hard cardio session. Even if you trained HIT (which would be very difficult using solely compound movements) it would still be very tough to lose body fat using compund movements.

As for your abs, they need as much time to recover as the rest of your body does. They actually need longer than your biceps do, to recover from a heavy session.