any tips and suggestions

G

gettin_there

0
Hi, my name is Ryan.

I am 6' and weight 215.
I lift a lot of weights and do a lot of resistance training. I have great arm, shoulder and back strength...but my goal is not to get any bigger ( 20 " biceps is not what im looking for)
I want to seriously bring down my body fat % and jack my cardio (which is pretty awful right now) way up.

I would like to be lean, fast, and cut....rather than big and bulky...

I would say i am probably 20-25 pounds from my ideal weight.

As far as diet goes....over the last month i have completely cut out all soda, sweets, junk food...etc. and dropped about 10 pounds with that and the excersize i do.

i know cardio is critical in acheiving my goals...problem is my cardio sucks...I'm also enlisting in the Navy soon. I know if i dont go in prepared basic training is going to suck.

Can anyone help with a beginner's cardio regiment? I have access to a treadmill...but I would like to know how to start....i.e....how long should i run in the beginning...how often should i run etc...

Any help would be greatly appreciated
 
Dude! i have the same problem as you!! but i have started my cardio and its going well...

i would recommend start using the treadmill and run for 5 mins

dont set it so high that your sprinting just do a pace that you can maintain for 5 mins if your not panting and coughing by the end then keep going and doing another minute the more used to that you get the more you should do.

on top of running (jogging :cheeky:) i do bike riding for about 30 mins on high resistance then stretch and another 10 mins bike riding high intensity so your sweating hard!

once your used to this type of basic training just step it up..i lost about 4 pounds on my first week (my scale at home was broke so i used the one in the gym and found out i lost weight!) this is my second week and im still going strong...

you just gotta have that killer mind set for cardio man...weights are easy compared to this
 
Try doing burpees.


Go easy at the beginning cuz they're nasty. :) Just start with a few sets of burpees and add as you get better at them. Eventually you can do circuits of burpees, jumping jacks, push ups, pull ups etc.


Here are some sample workouts that will help improve your conditioning, but they're a little advanced so feel free to change them up to suit your fitness level.:
 
gettin_there said:
Hi, my name is Ryan.

I am 6' and weight 215.

I lift a lot of weights and do a lot of resistance training. I have great arm, shoulder and back strength...but my goal is not to get any bigger ( 20 " biceps is not what im looking for)
I want to seriously bring down my body fat % and jack my cardio (which is pretty awful right now) way up.

I would like to be lean, fast, and cut....rather than big and bulky...

I would say i am probably 20-25 pounds from my ideal weight.

As far as diet goes....over the last month i have completely cut out all soda, sweets, junk food...etc. and dropped about 10 pounds with that and the excersize i do.

i know cardio is critical in acheiving my goals...problem is my cardio sucks...I'm also enlisting in the Navy soon. I know if i dont go in prepared basic training is going to suck.

Can anyone help with a beginner's cardio regiment? I have access to a treadmill...but I would like to know how to start....i.e....how long should i run in the beginning...how often should i run etc...

Any help would be greatly appreciated
Click to expand...

Constructing a diet, with one "wanting a goal" isn't really that difficult in the numbers game particular to the person.

1. Establish your BASELINE calorie needs.

This means look here to obtain this information:

Nutrition 101

Delaware Consumer Health Information Services (Originally Posted by Wrangell)

Start with a mild deficit, say 20-30% below this value, or 12 calories per pound (when using the numeric value approach), whichever is lower, then adjust your intake as needed.

If one is looking to gain weight, simply do the opposite. Start with a small surplus, then adjust as needed.

2. Set a protein intake around the "ballpark premise" of 1g per pound of body weight.

Remember not to go below 1g/lb, at least IMO..right now. If you're eating more carbohydrates and total calories, protein doesn't have to be as high--such as in a bulk/gain weight situation. IMO.

The lower your calories and carbohydrates go, the more protein you'll need, such as in a cut/or lose the fat situation. IMO. You actually need more protein while "losing weight" than you do while gaining, so keep this in mind, at least in my opinion.

3. Set carbohydrate intake appropriately, either low, moderate, or high.

Where this ends up, can depend on how you respond when trying to lose good tissue.

Here you could define very low as 20g to 50g, low as under 75-100g, and moderate 100-200g, and high would be anything over 200g per day.

For performance needs and weight gain, 200g or more per day is a good starting point, but could be extremely high for wanting to lose tissue. And, its one (in a diet to cut tissue), I would not consider.

If you're looking to improve body composition and drop fat quicker, keeping carbohydrates under 100g per day is a good idea for most. The moderate approach is the balance point, still allowing improvements in body comp while not entirely sacrificing performance.

Tweaking this almighty macro nutrient is powerful, and find a range that works with you.


Simply, fill in the rest with Fats.

Once you've established your calorie baseline, MT-Line, and deficit, protein and carbohydrate consumption, you simply fill in the rest with fats, and tweak you calorie and macro nutrients in accordance with the type of bodily response you "personally receive".

This is the most basic and most simple way I can put it for you.

Best wishes,

Chillen
 
You must log in or register to reply here.
Back
Top