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Changsta said:
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dshow said: god damn chanksta. im trying to help you. listen to me. your skinny. fuck the running. hit the fucking weights?
lol I may look skinny but im actually kinda fat. I have never showed anyone my belly when I let it all out, and that's what I need to burn off.
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XUL said:
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Changsta said: Ohh thanks for the help guys! But I got another question then:
Is it alright if I do like 15 minutes of cardio (3.5 incline, 4.4 speed) and then do each body workout everyday with 2 rest days?
When you do your cardio I would do it before you weightlifting workouts.
Do burst cardio. Start small. Warm up by doing a 5 minute jog. Then Run 3 sets of 3 minutes. On the first minute of each set you should run your hardest and then run a medium pace for the last 2 minutes. Warm down by jogging 5 minutes. Eventually you will work up to doing 6 sets of this or more.
Remember that when lifting weights for fat loss that it will be inefficient core (total body) exercise with high reps and short rest periods. First try reps of 12-15 with 60 seconds rest. Then move on to reps of 25 with 30 seconds rest. Concentrate on exercises like pushups, squats, deadlifts, bentover rows, standing millitary press or barbell push press, pullups or assisted pullups or even lat pulldowns. Exercises that use the core will allow you to burn seemingly melt the fat off your body. Doing 1000 crunches everyday will never make your belly fat go away. You must work your core and you must do higher reps with short rest periods. I admit, its going to suck. ALOT. I did a fatloss program and I constantly wanted to vomit. But thats probably because it was Alwyn Cosgroves feindish fatloss workouts which are VERY intense.
Thats a start at least.
From doing these fat loss workouts you will produce cortisol for sure. Make sure you have a protein shake to drink immediately after your workout so that you can counteract the stress hormone as its main charge is to burn fat and muscle for energy. Dont worry its not going to burn your muscle away. Just make sure you eat.
And also. If you want to lose weight then you need to tweak your diet. You will want to eat small healthy meals frequently. Eat small portioned meals about 5 times a day.
Potatos, brown rice, pasta
chicken, pork chops, beef
flaxseed oil, peanuts, sunflower seeds, cheese, low fat milk
vegetables
Avoid ANY processed foods. Processed foods are terrible for someone who is trying to be healthy and achieve weight loss goals.
good luck
Thanks so much for the advice! But when I do those certain amount of reps with less rest, I am assuming I go low weights then? Or do I go as much as I can?
Also just to make sure, I'm basically only doing 2 sets of each excercise then right? And how should I divide them daily? Sorry for asking so many questions lol I just want to get this down right.
You will do less weight but you will try and add weight if it becomes too easy. You should always approach a set in confidence. Never try a set if you know you are only going to be able to complete half the reps. Never miss one rep.
You want to lift fatloss 4 times a week no more than 2 days in a row. I could sit here and tell you how to create a fatloss program but it would take me a damn year. Essentially you want to start out with something moderate so you can ween yourself in. Ill give you a BASIC example.
begginer fatloss-
Start off doing say 3 sets of 15 reps with 60 seconds rest. Eventually your body will get used to it so you will adjust to 2 sets of 25 reps with 30 seconds rest. You can be creative with your sets and reps. Just make sure your doing core and be sure your challenging yourself. I cant stress enough how important CORE is. If you only do bicept curls, crunches, and bench it will not work. Squats, deadlifts, bent over rows, barbell pushpress, clean and jerk, pushups, explosive pushups, lunges, goodmornings, bulgarian split deadlifts and more... you can research it.
Serious fatloss-
Sooner or later when your in decent shape and your ready to burn some real fat, you are going to want to do linked sets. Where you do, for example, 20 squats, 20 pushups, 20 lunges, 20 bent over rows. ALL of that NONSTOP (80 reps) and then you take 60 seconds rest and do it ALL again (do that about 4 times). Then after that linked set you will take a short break and start another linked set.. 15 snatch deadlifts off box, 15 explosive pushups, 15 dumbell cleans, 15 barbell pushpresses. You will do all 60 reps and then take 45-60 seconds rest and do it ALL again. Do that 3 times.
That workout is ONTOP of your burst cardio workouts. And it will not work unless you eat properly.
This kind of fatloss is violent and extremely hard but it works!. And obviously its very light weight (inefficient exercise). You can not jump into fatloss like this. You have to work up to it. But no matter how hard you try and work up to these giant linked sets, they are going to hurt like hell. Expect to be sweating, possibly vomiting, and wishing for death! lol
Important: Dont quit! If your doing these giant linked sets and you cant go on, then you hurry up and pick a lighter weight and get back in gear! If you are so tired you cant even pick up a bar then use dumbells. If you cant even use the lightest dumbells then use pencils and if you cant lift pencils then just do it without weight at all. If you stop in the middle of these sets then you are preventing progress. Learn to love the pain.
The only other thing I can HIGHLY recomend is buying Lou Schuler and Alwyn Cosgroves The New Rules of Lifting for Men. Not only is this book filled with research, citations, and lots of wisdom, but you can talk to Lou through e-mail and he will respond to your questions in days time. If you want a serious book with serious workout plans then buy the book.
Edited by XUL (04/28/11 09:24 PM)
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