fat issue..

E

Ed Gasket

0
hello guys, i'm currently 7 months into my wieght training and i'm starting to see some good results. The only problem being that i cant seem to shift the remains of my upper body fat, my arms are solid as are my shoulders and upper back, but i stil can pinch 2 inches around my stomach,lower back and pec area. its an annoying problem. I chose not to do cardio as wieght training is a fat burner, and seeing as i dont have exessive amounts of fat to lose i thought that it would fall off. but it hasn't.

Can i do anything to speed up the process without sacrificing muscle mass?

My diet is ok, so why do u think this fat is clinging on to me like this?
 
Aerobics. You're doing exercises that result in hypertrophy of muscles and expecting weight loss / toning. Get on a stationary exercise bike, elliptical trainer, treadmill or the ground outside your house a few times a week for 30-60 minutes. Should see results.
 
"Cardio"

Cardio is a better "fat" burner than weight training will ever be.

Admit it. You're choosing not to do cardio because it's "too hard" and you're a lazy arse. But this is working out. Don't get discouraged by how hard it is and just do it. I have to do this crap every single day. But I still do it. :p
 
Nobody said:
"Cardio"

Cardio is a better "fat" burner than weight training will ever be.

Admit it. You're choosing not to do cardio because it's "too hard" and you're a lazy arse. But this is working out. Don't get discouraged by how hard it is and just do it. I have to do this crap every single day. But I still do it. :p
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hit the nail on the head there mate, maybe i should get my ass in gear, will 3 months cardio 3 times a week see a significant difference in body fat along with weight training?
 
Oh yes! Very much so. However, while 3 times a week is what some consider ideal, it matters the intensity, and frequency of the exercise.

For very good fat loss, I'd suggest running for 20~30 minutes straight, keeping you hrt rate at about 85~90%.

Now, this can be hard, so don't get discouraged if you cannot do it right off the bat. Build up to it. As you build up to it, you'll still be burning fat in turn. But keep trying for this goal.

Good luck.
 
Glad I can help. But...from what I've heard,...

A) Always do weight training BEFORE cardio
B) Do cardio on seperate days

Someone can clarify this for me please. I know A) is absolutley right and yiou should follow it, but I think doing cardio on a seperate day altogether would be beneficial to your weight training.
 
aliquisdeus said:
Aerobics. You're doing exercises that result in hypertrophy of muscles and expecting weight loss / toning. Get on a stationary exercise bike, elliptical trainer, treadmill or the ground outside your house a few times a week for 30-60 minutes. Should see results.
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i want to build muscle faster than i want to lose the fat, sort of meet in the middle. if i do too much cardio can this not lead to muscle loss? i am trying to build at least 30-50lbs of mass aswel as reduce fat cells. how wouldi tackle it? (21% bodyfat/BMI 27.1, most if not all of this fat on upper body except arms. legs are toned).
 
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Nobody said:
Glad I can help. But...from what I've heard,...

A) Always do weight training BEFORE cardio
B) Do cardio on seperate days

Someone can clarify this for me please. I know A) is absolutley right and yiou should follow it, but I think doing cardio on a seperate day altogether would be beneficial to your weight training.
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i realise this mate, read my quote on aliquisdeus ^^
 
honestly, in order to "tackle" this you are going to have to do it at 2 seperate time. First you bulk, then you cut. It sucks, but basically its the easiest way to do it
 
I'd do high intensity cardio. It has a much more dramatic effect on your metabolism and doesn't cause muscle loss or hurt fast twitch muscle growth (can actually help that). It's also nice if you find it hard to sit on a bike or jog for long durations (like me). I lost about 50 lbs in ~5 months doing this while getting significantly stronger and gaining muscle mass.

I wouldn't bother with the cutting/bulking period if you're starting out. If you're already fat, that doesn't really apply to you. The more fat you have, the easier it is to get it off without losing much muscle. It's the people with low body fat trying to lose it that have a problem losing muscle mass. The higher your body fat %, the more % of it will be fat when you lose weight (and that's even if you weren't lifting at all) and by lifting, you should be able to do both.. lose fat/gain muscle if your body fat % is high. That's the good news about being fat :)

By lifting for 6 months already, you've added muscle I'm sure and that will help you take it off now. Your diet is definitely something that needs to be looked at too though, you can lose weight by diet/weight lifting slowly, but the cardio will make that go much faster.
 
The rules are simple and yet everyone seems to deny them. Weight train to build muscle and metabolism but diet to loose fat. Manipulating your macros and calorie amounts until you drop that 1/2 to 1 lb a week consistent more and you will hit your goal. Its really that simple.

IMHO

cheers
 
I keep reading that people should be active daily for 45-60 minutes. No way I could run for that amount of time, so I started yesterday w/ walking. My concern is the intensity. My walk is brisk, but running 25-30 minutes is by far more difficult. Which is better to lose fat? Run/jog (25-30) or walking (45-60)? And doing that 4-6 times a week? Walking I could stick w/, but I'm worried about running that amount and burning out. Maybe a mix of the two? Thoughts/suggestions?

In addition, I plan to workout 3 times a week w/ weights. Could someone recommend a good routine to hit everything w/ a nice 3-day split.
 
Well again, I would go for short duration/high intensity work.

Sprinters look like nfl running backs and marathon runners look like Nicole Richie. Easy choice for me.

Do a search for HIIT (high intensity interval training) and see if that may be what you're looking for.

Best case scenario, you do the cardio at separate sessions from lifting.. but if you can't do that, do it after lifting. I would do it 2-3 times a week.
 
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ericindc said:
I keep reading that people should be active daily for 45-60 minutes. No way I could run for that amount of time, so I started yesterday w/ walking. My concern is the intensity. My walk is brisk, but running 25-30 minutes is by far more difficult. Which is better to lose fat? Run/jog (25-30) or walking (45-60)? And doing that 4-6 times a week? Walking I could stick w/, but I'm worried about running that amount and burning out. Maybe a mix of the two? Thoughts/suggestions?

In addition, I plan to workout 3 times a week w/ weights. Could someone recommend a good routine to hit everything w/ a nice 3-day split.
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well what i found worked for me when i lost all of my weight..was that if you cant run for long periods of time (which i still cant) yuo can just mix it up, walk for 5 minutes, then run for 5 minutes...or however long you feel comfortable running...keep that up for 30-40 minutes and you should be sweet.
 
ericindc said:
I keep reading that people should be active daily for 45-60 minutes. No way I could run for that amount of time, so I started yesterday w/ walking. My concern is the intensity. My walk is brisk, but running 25-30 minutes is by far more difficult. Which is better to lose fat? Run/jog (25-30) or walking (45-60)? And doing that 4-6 times a week? Walking I could stick w/, but I'm worried about running that amount and burning out. Maybe a mix of the two? Thoughts/suggestions?

In addition, I plan to workout 3 times a week w/ weights. Could someone recommend a good routine to hit everything w/ a nice 3-day split.
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the activity recomendations are for low intensity stuff, if you train high intensity with weights then any activity level is enough aka walking each day.
 
Muck said:
I'd do high intensity cardio. It has a much more dramatic effect on your metabolism and doesn't cause muscle loss or hurt fast twitch muscle growth (can actually help that). It's also nice if you find it hard to sit on a bike or jog for long durations (like me). I lost about 50 lbs in ~5 months doing this while getting significantly stronger and gaining muscle mass.
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Muck were you doing sprints by any chance? i've been looking into sprints especially because the 3-4 km jogs / runs haven't gotten me significant results... in terms of losing bodyfat.
 
No, that's what I do now.. but at the time my joints couldn't take it.

I did a bike and after a 5 min warmup would do 'sprints' of 20 secs almost as fast as hard as possible (was a setting on the bike that would increase resistance as you increased your rpm, so this worked very well for this), and rest of 15 sec spurts (like warm up speed).. for a variable duration that increased as I went along. Was around 3-5 min. I'd then do a cooldown for 5 minutes. Doesn't sound like much, but it worked well.

I also played basketball (not very intense) a couple times a week.

When I stopped doing the bike, but continued playing basketball, my weight stopped coming off so I'm pretty comfortable saying the bike was the difference.

I just started doing this again (sprinting instead of the bike) and I've lost 8 lbs since new years.
 
Muck said:
No, that's what I do now.. but at the time my joints couldn't take it.

I did a bike and after a 5 min warmup would do 'sprints' of 20 secs almost as fast as hard as possible (was a setting on the bike that would increase resistance as you increased your rpm, so this worked very well for this), and rest of 15 sec spurts (like warm up speed).. for a variable duration that increased as I went along. Was around 3-5 min. I'd then do a cooldown for 5 minutes. Doesn't sound like much, but it worked well.

I also played basketball (not very intense) a couple times a week.

When I stopped doing the bike, but continued playing basketball, my weight stopped coming off so I'm pretty comfortable saying the bike was the difference.

I just started doing this again (sprinting instead of the bike) and I've lost 8 lbs since new years.
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wow... whats your diet and sprinting program look like? i wouldnt mind droppin 8 pounds in a couple of weeks.
 
Yah, that was way faster than I wanted so I've had to increase my calorie intake since then and reduce my sprinting frequency.

I don't do anything special with my diet. Eat often, try to keep most carbs out after my first couple meals and don't eat late.

Try the sprinting if you haven't yet, I think you'll be happy with it.
 
k i just got a few questions...

how far do you sprint?
how many seconds do u spend running full speed?
how many seconds do u spend running slowly?
How many sequences do you do?
How much was your calorie deficit?

My buddy said he does wind sprints. He runs for 15 seconds, then walks back to the location within 30 seconds. he does this 15-20 times.
 
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