What do you want, a ****in medal?
Or just to stomp on someone else with your superiority?
I'm sure your comments really helped build this dudes confidence and motivated him to get out, work hard and get in shape
*****
Brady...
First off, heavier weight will help you fill out your muscles quicker in conjunction with lots of nice clean protein. Believe me, by working out you won't have to worry about slamming on lots of muscle overnight. Unfortunately it doesn't work like that
I've become a BIG advocate of fasted morning cardio. The downside is it means raising early, which if your a night owl like myself sucks. Hard. The benefit is the great gains that I personally have seen.
The gist?
Basically get up heinously early (my alarm goes off at six) then straight out onto the road for a run, or the pool for a swim. It's basically a LISS session with little or no fuel for your body to burn, thus getting it to hopefully burn some fat stores as their should theoretically be very little glycogen for your body to burn. Which is what makes it feel difficult, even though the pace is really quite sedate compared with high intensity seesions. I'll swim say a mile in 45-50 minutes or do a 8 mile run across the fields outside the back of my place for again, 45-50 minutes. Then back home, usually around 7.15 in the morning. Shower and all that good ****. Get breakfast ready to cook, something nice and carby, sometimes pasta or potatoe, or a 4 egg white omlette on bagel. This I'll eat an hour after finishing training, so something like 8.30. Then its a mad rush to get out the door to get to work in time.
My Golden rules that absolutely don't break?
No junk food/fast food etc.
No carbs after 3pm.
No food at all after 6.30pm.
No food after fasted cardio for at least 35-45 minutes.
NO food in the morning before fasted cardio.
It's what is known as a cutting cycle.
If early mornings are not cutting it, try HIIT sessions. That is usually for me evening work, and revolves going to my local football (soccer) pitch. Basically for twenty minutes I run the length of the pitch on the touchline. Sprint one way, absolutley 100% best effort, then slowly jog back again. And repeat. For 20 long, soul searching minutes. This basically is aimed at tricking your body into thinking it doesn't have any/much glycogen to fuel you thus again dipping into your fat stores. Personally, I reserve a hatred for HIIT that is unparalleled so far in my life.
Some definitions...
LISS - Low Intensity Steady State.
HIIT - High Intensity Interval Training.
One other thing, if you have any carbs after say 6pm, forget about any AM fasted cardio. Depending on what you have consumed it will be near enough pointless.
I'd seriously recommend putting 'Food Pyramid' into Google to get an idea of what groups foods fall into and what is a good rule of thumb way to consume them.
One last thing...
mreik said:
You need to focus on your diet, it's key for weightloss. Diet is 75% of losing weight, along with gaining muscle.
He knows what he's talking about. 1lb of muscle will burn 50 cals on its own just to maintain itself.
