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Workout Thread III (pg. 11)
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| bluE_Neon |
Week 1: Ultimate Chest
Day 1: Workout
Day 2: Cardio
Day 3: Workout
Day 4: Cardio
Day 5: Workout
Day 6: Cardio
Day 7: Off
Week 2: Group Muscles
Day 1: Ultimate Shoulders
Day 2: Cardio
Day 3: Leg Press, Leg Extension & Biceps
Day 4: Cardio
Day 5: Repeat Week 1
I do lots of cardio and I feel tremendously energized. Cardio gives you a lot energy & amazing psycho-physical feeling/awareness. 90% of my cardio workouts are 5K-10K runs. At first you will lose weight (obviously) but by maintaning a high calorie diet, ranging from 3000-4000 a day, you will burn only 25%-30% of calories a day. The hardest part for me, is maintaining the diet. On average, I scale on 2200-2400 calories a day. |
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| Aiwendil |
For my previous post, this link will explain in detail. Skip ahead to the "implications for training" section if you want, that's the important part.
| quote: | Originally posted by Floorfiller
see once again...i've always heard different. i could be wrong, but i've always been under the impression that your body doesn't even start burning fat until 15-20 mins into cardio because it's using energy sources from the last meals that you ate etc... |
Your body burns calories during cardio and during everything else you do, even sleeping. 1 pound of body fat is about 3500 calories. The amount of calories your body burns in one day, including exercise, should be somewhere around 2300-2900 if you're male, CALCULATE YOURS HERE. Now, since 1 pound of fat is 3500 calories, you lose 1 pound of fat for every 3500 calories your body gets UNDER the normal calories you would burn for the day, week, or month through exercise. So if you intake negative 3500 calories in one day(not wise) you'd lose a pound of fat that day. If you intake negative 3500 calories in one week, you lose a pound of fat for that week. Eat 3500 cals under norm in two weeks and you'll lose a pound of fat those 2 weeks. And a month, year, and so on. The amount of time you do cardio just changes the amount of calories you burn. More running, more burned calories. Less running, less burned calories.
Summary: If you're trying to lose fat, eat less calories than you burn. |
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| Ygrene |
| quote: | Originally posted by Aiwendil
For my previous post, this link will explain in detail. Skip ahead to the "implications for training" section if you want, that's the important part.
Your body burns calories during cardio and during everything else you do, even sleeping. 1 pound of body fat is about 3500 calories. The amount of calories your body burns in one day, including exercise, should be somewhere around 2300-2900 if you're male, CALCULATE YOURS HERE. Now, since 1 pound of fat is 3500 calories, you lose 1 pound of fat for every 3500 calories your body gets UNDER the normal calories you would burn for the day, week, or month through exercise. So if you intake negative 3500 calories in one day(not wise) you'd lose a pound of fat that day. If you intake negative 3500 calories in one week, you lose a pound of fat for that week. Eat 3500 cals under norm in two weeks and you'll lose a pound of fat those 2 weeks. And a month, year, and so on. The amount of time you do cardio just changes the amount of calories you burn. More running, more burned calories. Less running, less burned calories.
Summary: If you're trying to lose fat, eat less calories than you burn. |
This is true. But your body is very smart and it will choose to burn specific macronutrients depending on which stress is placed on the body. If I remember correctly, it partly has to do with oxygen in/co2 out ratio. That's why you have a target heart rate for doing cardio, your body reaches a plateau of of oxy in/co2 and it will burn primarily fat at that level.
Remember that fat is basically a survival food store. Cutting down on calories will help you lost fat but, in a state of food absence, fat is the last thing that your body wants to burn because it is a last resort for survivial.
Cardio at your target heart rate will utilize the correct oxy in/co2 ratio and it will primarily utilize your slow-titch muscle fibers, thus allowing you to target fat as your fuel for energy.
I prefer doing larger amounts of cardio rather than limiting my overall calorie consumption. This way, I am still burning fat but, I'm gving my body excess calories (mostly in the form of protein) in order to continue building muscle. AND THIS WAY I GET BIGGER AND RIPPEDER AT THE SAME TIME!!! HAHAHAHAHAHAHA! ok, sorry for that....I'm all pumped up on No-Xplode and i'm leaving for the gym right now, excuse my retarded energy... :p |
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| Fire_xXx_Ice |
| quote: | Originally posted by echosystm
6 foot 1 and only 68kgs?! :|
Are you sure you've got flab? lol?!
Anyways, if you dont have access to equipment, and dont want to go to the gym, don't expect to make any decent gains. Pushups etc just dont cut it to be honest.
That said, if you really dont want to buy equipment or get a membership, heres a few things i think you might want to try.
Don't do heaps of cardio - you wont put on any muscle at all the way you're going lol. If you want to gain but keep trim and whatever, use high intensity (so your eyes are popping out of your skull) cardio, say like 10-15 minutes 2-3 times a week - NEVER ON AN EMPTY STOMACH.
Do 4-5 sets to ABSOLUTE failure (3 times a week with at least 1 day break in between):
pushups
dips (if u can find something to do them on)
chin ups
wide grip chin ups
For your abs, check this out (do abs on off days):
http://www.bodybuilding.com/fun/hugo24.htm <- very good article
Theres gonna be so much stuff you'll neglect not using proper quipment, but yeah i guess thats really all you can do without buying anything :conf:
Boy i sure am taking over this thead LOL :D |
Hey man thanks for the help - I think I'll stick to my running :D:D - I always did enjoy a good jog. I'll have a crack at those exercise you suggested. lol I'm not going for an Arnie physique haha - I just want those blimmin abs to show :):) |
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| Fire_xXx_Ice |
| Oh yeah forgot to ask :toothless - whats a dip? |
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| Aiwendil |
Dip: http://www.exrx.net/WeightExercises...WtChestDip.html
In fact this whole site is good for looking up exercises for pretty much any muscle in your body: http://www.exrx.net/Lists/Directory.html
| quote: | Originally posted by Ygrene
This is true. But your body is very smart and it will choose to burn specific macronutrients depending on which stress is placed on the body. If I remember correctly, it partly has to do with oxygen in/co2 out ratio. That's why you have a target heart rate for doing cardio, your body reaches a plateau of of oxy in/co2 and it will burn primarily fat at that level.
Remember that fat is basically a survival food store. Cutting down on calories will help you lost fat but, in a state of food absence, fat is the last thing that your body wants to burn because it is a last resort for survivial.
Cardio at your target heart rate will utilize the correct oxy in/co2 ratio and it will primarily utilize your slow-titch muscle fibers, thus allowing you to target fat as your fuel for energy.
I prefer doing larger amounts of cardio rather than limiting my overall calorie consumption. This way, I am still burning fat but, I'm gving my body excess calories (mostly in the form of protein) in order to continue building muscle. AND THIS WAY I GET BIGGER AND RIPPEDER AT THE SAME TIME!!! HAHAHAHAHAHAHA! ok, sorry for that....I'm all pumped up on No-Xplode and i'm leaving for the gym right now, excuse my retarded energy... :p |
Well yeah. |
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| Rodas |
Hmm. I'm a bit confused here.
This was my routine when I was burning fat.
Monday - 40 mins Running / Walking, Back
Tuesday - 40 mins Running / Walking, Legs
Wendsday - 40 mins Running / Walking, Chest
Thursday - 40 mins Running / Walking, Arms
Friday - 40 mins Running / Walking, Shoulders
Sat & Sunday - Rest
That was my routine when I was burning fat and pretty much trying to get everything toned. Now I want to start building mass and bulking up. My diet consist of high protien high calorie diet, not too many carbs (around 30-40 carbs daily). Protien consumption is about 120 to 140 grams a day for my weight, that's a meal everything 2 1/2 hours with 40 grams each meal minimum.
So eh, now that it's time to bulk up I guess it's also time for a new routine. I wouldn't say I'm skinny now, I have muscle, but just trying to build up much more.
Any suggestion are welcome.
Rodas |
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| Sunsnail |
| OK. What do you guys suggest my friend does for some mega weight loss. |
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| Ygrene |
| quote: | Originally posted by Sunsnail
OK. What do you guys suggest my friend does for some mega weight loss. |
Are you serious Sun? PM me if yes and I'll throw a bunch of information at you. |
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| echosystm |
| quote: | Originally posted by Sunsnail
OK. What do you guys suggest my friend does for some mega weight loss. |
www.bodybuilding.com <- READ everything/anything
Losing weight is piss easy, you just gotta not be a baby, and stick to it! I highly recommend starting weight training, because once u lose all the fat there won't be much left, and girls wont touch your wee wee ;)
Also weights make u infintely sexier so... go do them. Buffing up will also stop you getting problems like loose skin <- GROSS, and in the long run may reduce gyno (man boobs) if you get that problem (alot of fat people still have them after they lose weight - it looks really weird lol).
Search for louis dormans guide, it covers basically everything u need to go from a fattie to an arrogant sex machine :) |
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| xtractorfan |
Damn these threads really explode.
Im 6'2" and 170lbs. Have gained about 25lbs since i started working out 8 months ago but still have a long way to go before i reach my goal of 185 - 190 lbs. The hardest thing ive found is changing my diet and increasing my food intake. Everytime i eat and think im full ill have a couple extra mouthfuls or will wait 15mins and eat again. Slow progress but progress nonetheless.
Have to go to sleep now, will talk more later. har har
:) |
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| bluE_Neon |
| quote: | Originally posted by xtractorfan
Damn these threads really explode.
Im 6'2" and 170lbs. Have gained about 25lbs since i started working out 8 months ago but still have a long way to go before i reach my goal of 185 - 190 lbs. The hardest thing ive found is changing my diet and increasing my food intake. Everytime i eat and think im full ill have a couple extra mouthfuls or will wait 15mins and eat again. Slow progress but progress nonetheless.
Have to go to sleep now, will talk more later. har har
:) |
If you want to eat more, you must use a protein shake. Most protein shakes, not only give you proteins but as a matter of fact do make you eat more. That's what I've at least observed from my work out experience. Do not get into supplements such as creatine. All of these supplements are carb related and you can eat natural carbs from vegetables & fruits. You want to gain weight than you must have a high carb/high protein/high nutrietional diet :) |
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