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InvisibleBest In The World
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question about fitness
    #14348319 - 04/25/11 10:17 AM (12 years, 9 months ago)

Recently I have decided to get back into shape (as in being cut), and it has been almost an entire year when I last worked out.

Now is it possible if I start doing cardio to lose most of the fat and recover the muscles I once had? Or do I have to do more than just cardio, as in working out with weights as well?


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OfflineNewbieS
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Re: question about fitness (moved) [Re: Best In The World]
    #14348342 - 04/25/11 10:24 AM (12 years, 9 months ago)

This thread was moved from The Pub.

Reason:
Belongs here.


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InvisibleBest In The World
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Re: question about fitness (moved) [Re: Newbie]
    #14348365 - 04/25/11 10:31 AM (12 years, 9 months ago)

Oh sorry about that, I keep thinking the Pub is the only place to post lol my bad.


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Re: question about fitness [Re: Best In The World]
    #14349306 - 04/25/11 02:18 PM (12 years, 9 months ago)

working out is unneccasary unless you are dealing with atrophy in reality our bodies arent meant to be all hulked out, if you do 10 dead sprints a day "no need to run 5 miles" sprinting works every muscle in your model thus becoming lean and fit.  if you have a hill to run id suggest doing so


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Re: question about fitness [Re: northwesthesh]
    #14349972 - 04/25/11 04:21 PM (12 years, 9 months ago)

Im curious too...Does one need to lose fat before they try and bulk/cut? Or will that process trim the fat down? Id like to lose whats left of some lazy man boobs and gut and IDK which way to start.


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Re: question about fitness [Re: shLong]
    #14350241 - 04/25/11 05:10 PM (12 years, 9 months ago)

Quote:

working out is unneccasary unless you are dealing with atrophy in reality our bodies arent meant to be all hulked out, if you do 10 dead sprints a day "no need to run 5 miles" sprinting works every muscle in your model thus becoming lean and fit.  if you have a hill to run id suggest doing so




hulked out? what is that? i lift weights to get the girls staring and to be strong. and it works :awetongue: I agree with you on the sprinting. I do sprinting, not long distance running. all long distance does is make you skinny minny.






Quote:

Now is it possible if I start doing cardio to lose most of the fat and recover the muscles I once had? Or do I have to do more than just cardio, as in working out with weights as well?




like running? no it wont gain your muscle back.. well i dont know what muscle you had, but assuming you were "cut"
you have to hit the weights.
If that avatar is a pic of you, dont even bother running to much. maybe a mile 3 times a week would be good. you should hit the weights brah


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Re: question about fitness [Re: dshow]
    #14350262 - 04/25/11 05:13 PM (12 years, 9 months ago)

Quote:

Im curious too...Does one need to lose fat before they try and bulk/cut? Or will that process trim the fat down? Id like to lose whats left of some lazy man boobs and gut and IDK which way to start.




running would help lose it. no doubt. But you wouldnt be gaining much muscle in the process. for you. id suggest anything like p90x. jus search around on youtube, do 300,plyometrics,p90x stuff, or any type of high rep-short rest period workouts.. mmk? and you can get rid of them man titties in no time :wink:


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Re: question about fitness [Re: dshow]
    #14353696 - 04/26/11 06:11 AM (12 years, 9 months ago)

:thumbup:


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OfflineXUL
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Re: question about fitness [Re: Best In The World]
    #14354084 - 04/26/11 08:43 AM (12 years, 9 months ago)

Quote:

Changsta said:
Recently I have decided to get back into shape (as in being cut), and it has been almost an entire year when I last worked out.

Now is it possible if I start doing cardio to lose most of the fat and recover the muscles I once had? Or do I have to do more than just cardio, as in working out with weights as well?





If you want to lose fat then I would concentrate on that first.

You probably would lose fat the quickest by doing burst cardio and fatloss through weightlifting including ineffecient core exercises with higher reps and short rest periods. One of the key words being 'CORE'.

Once you lose fat then you should continue on to do basic weightlifting programs that include rep changes (hypertrophy). Such as rep changes from 6 sets of 3 reps with 90 seconds rest to 2 sets of 25 reps with 30 seconds rest. And also a couple variations inbetween those ones. After the fatloss these programs will allow you to build some mass and keep the tone and stamina you worked for in fatloss.

If you are not satisfied with the size of your muscles then you should strength train. Usually in strength training you will gain fat no matter what. Its because you have to eat alot of food and some of that is going to be added to your body as fat.

But of course you can do fatloss, lose the fat, hypertrophy train and strength train for 6 months, and then do another fatloss phase.


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InvisibleBest In The World
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Re: question about fitness [Re: XUL]
    #14354888 - 04/26/11 12:06 PM (12 years, 9 months ago)

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?


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Re: question about fitness [Re: Best In The World]
    #14355560 - 04/26/11 02:32 PM (12 years, 9 months ago)

why dont you do something like this for 15mins?



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Re: question about fitness [Re: dshow]
    #14355578 - 04/26/11 02:36 PM (12 years, 9 months ago)

running and incline is good. but dont do no crazy hour run. thats stupid. do a quick-hard run. like 30mins or less. no more man. no hour walks either. thats stupid


Edited by dshow (04/26/11 02:40 PM)


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OfflineLZip
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Re: question about fitness [Re: dshow]
    #14356610 - 04/26/11 05:43 PM (12 years, 9 months ago)

Last semester I was probably in the worst shape I've been in since graduating high school. This semester, I got back at it and work out 5 days, sometimes more a week and im in as good if not the best shape I've ever been in, and I played football in high school.

3.5 incline with 4.4 speed isnt going to do nothing for you...thats like a power walk.

Mon-Fri my workout consists of a 1 mile run at a good pace, if you want results, you have to push yourself. After my daily mile, I work out a different set of muscles depending on the day. Monday is abs, Tuesday is shoulders for example. You have to mix it up. Dont work on one set of muscles 3 days a week or something.

Sometimes on the weekend if I am bored and have nothing better to do, I'll go on a 2-3 mile run. I dont know how much out of shape you are..so maybe 4.4 mph would be good for you. But you have to push yourself and stay dedicated (dont take days off when you should be working out).

You also want to try and eat better. I've tried to cut a lot of the sugar out of my diet. Anything diet will have less sugar. Cut out candy. Look for low fat foods as well.I drink beer on the weekends, but other than that it's only water and diet green tea. I think having a decent diet plays a big part in your results.


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Re: question about fitness [Re: dshow]
    #14356803 - 04/26/11 06:10 PM (12 years, 9 months ago)

---


Edited by EntheogenicPeace (01/05/22 07:26 PM)


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InvisibleBest In The World
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Re: question about fitness [Re: EntheogenicPeace]
    #14359022 - 04/27/11 12:27 AM (12 years, 9 months ago)

Alright thanks you guys for the helpful tips! :laugh: So is it better if I just do cardio for like 20 mins with a steady diet? Also which is better to lose fat, power walking or running? Thanks again! :laugh: It's Day 3 of my workout and I'm going to switch it up a bit lol


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Re: question about fitness [Re: Best In The World]
    #14359059 - 04/27/11 12:35 AM (12 years, 9 months ago)

god damn chanksta. im trying to help you. listen to me. your skinny. fuck the running. hit the fucking weights?


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OfflineXUL
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Re: question about fitness [Re: Best In The World]
    #14359938 - 04/27/11 08:06 AM (12 years, 9 months ago)

Quote:

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


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InvisibleBest In The World
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Re: question about fitness [Re: XUL]
    #14360640 - 04/27/11 11:23 AM (12 years, 9 months ago)

Quote:

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.


Quote:

XUL said:
Quote:

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.


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InvisibleEntheogenicPeace
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Re: question about fitness [Re: Best In The World]
    #14362856 - 04/27/11 06:39 PM (12 years, 9 months ago)

---


Edited by EntheogenicPeace (01/05/22 07:27 PM)


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Offlinedshow
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Re: question about fitness [Re: EntheogenicPeace]
    #14363783 - 04/27/11 09:41 PM (12 years, 9 months ago)

wanna wait a week if your hitting the weights hard but mmk

XUL thats exactly what i was sayin lol:thumbup:


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Re: question about fitness [Re: Best In The World]
    #14364211 - 04/27/11 10:46 PM (12 years, 9 months ago)

if you just do cardio....you aren't really working your muscles in means of growth, and you'll be in the negative cal intake so you'll lose muscle mass definitely. hit the weights a bit before cardio to retain muscle mass


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Re: question about fitness [Re: Best In The World]
    #14369587 - 04/28/11 09:08 PM (12 years, 9 months ago)

Quote:

Changsta said:
Quote:

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.


Quote:

XUL said:
Quote:

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.:grin: 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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