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[Danj]

Hi All,

I'm trying to lose some body fat and gain some muscle. I'm an ectomorph so find gaining muscle really difficult.

I have been working out consistently for the last few months doing a 4 day weights split with 3 sessions of HIIT on the bike. Have made some small muscle gains.

Still having trouble losing bodyfat (not a heap to lose but it just won't shift) and it has been suggested that I increase my cardio sessions to address this. Is this correct - I always thought that 3 sessions of HIIT was all that was recommended, and that strength training was better for burning fat.

Thanks.

[Christopheel]

ectomorph ? you mean loose fat easily, have the hability to stay lean easier right ?

To gain muscle and loose fat,

you could try full body workouts every other day and 3 HIIT/week

But one thing you must absolutly look at is your diet,

For the rest, ther's no secret : Patience ...

[swanso5]

YOU'LL FIND IT NEAR IMPOSSIBLE TO GAIN MUSCLE AND LOSE FAT SIMULATENOUSLY (damn capslock!!!)...opt for one or the other

[Danj]

So lets say I focus on losing fat. How many HIIT sessions should I be doing weekly?

I always thought that 3 x week was enough, especially when combined with weight training, which I thought was supposed to be better at making your metabolism more efficent (when compared to cardio).

Am now totally confused!

[swanso5]

well it sepends on how many wt sessions you're doing...if yor doing 3/week then 3 HIIT sessiins will be good...do 2 HIIT's if doing 4 wt sessions...it's always good to mix it up though soi i'd go 1 outdoor sprint sessions 5 x 50m or so than a regular HIIT 1min on / off than another HIIT 30secs on / 90secs off

[Danj]

Swanso5 you seem to be confiming what I thought. But for the blondes out there (that would be me) can you please clarify.

Are you saying that weight training is more effective than cardio at fat burning and this should be your focus?

I'm currently doing a 4 day weight training split with 3 HIIT sessions. I have been advised to increase my cardio to shift the little bit of fat I'm carrying (its really not much - just enough to make a girl sad). My first reaction to this advice was that its not right but I'm not sure why its not right (if that makes sense).

While I do recognise that it is virtually impossible to gain muscle and lose fat, I have made some gains doing the 4 day split and I don't want to lose these by increasing cardio if its not the best way to burn fat. But I do want to lose this fat - just not sure what is the best way?

[ballas38]

I'm not an expert on this. But since i payed much attention to weighlifting (as i was advised by people from this foum) i've been getting leaner and leaner. Apart from that, the cleaner you eat, the leaner you get.

[swanso5]

yeah i'd try and clean up diet first...maybe yourt training could be tweaked for more effectiveness if you wanna post that and your food plan

where in melbourne are you?

[Danj]

Hey Swanso5 - I'm in Chelsea - down by the seaside!

Okay...training and diet.

Training:
Sun: 30 mins HIIT
Mon: Legs / Abs
Tue: Chest / Biceps
Wed: Shoulders / Triceps
Thurs: 30 mins HIIT
Fri: Back / Calfs
Sat: 30 mins HIIT

Diet:
Breakfast: protein shake (after training) / oats / piece of fruit / small oj
Snack: handful of nuts
Lunch: tuna with salad and brown rice OR turkey and salad wrap / Low fat yoghurt / cup of tea / 2 teaspoons of peanut butter and a date
Snack: 1-2 pieces of fruit
Dinner: wheat biscuits with vegemite / meat or fish with salad and brown rice / sometimes soup or pasta
Snack: Low fat yoghurt or protein shake if haven't had one in morning.

That is the basic plan. I'm a little more relaxed on the weekends - okay I eat like a pig on the weekends! I'm sure diet is my downfall - I have a hard time sticking with the plan and do cheat quite a bit. I love food, especially all the stuff that is bad for you....

[swanso5]

i lived infranky town for a yr with the old missus but live in richmond now...
- you need a full body plan...i suggest The Waterbury Method by Chad Waterbury (search) or if you still eant a 4/week plan than try The Anti Bodybuilding Program by Chad Waterbury also popping your HIIT on the other days
- it's nice and sunny still here so try a sprints sessions either on grass or on the beach 5 x 50 - 100m depending on fitness level
- i think i already said but never train on an empty stomach so either change your training time or have a protein shake with fruit before and then a protein only shake after training
- take fruit out of breaky and put in pre workout shake
- i don't like 'snacks" but i'm a big fan of small meals so instead of nuts only add a solid protein source (tuna, chicken, turkey, eggs, sardines, fish, pork, turkey, kangaroo or red meat)
- all meakls after lunch should be solid protein, veg, salad and healthy fats only, no simple carbs (rice, pasta, bread, cerial, fruit etc)
- you need to live the "lifestyle" for a lack of better word rather than lbe healthy for 5 days and shithouse for 2 as it will only undo your good work and you'll get no where

go footy!!!

[Danj]

Thanks Swanso5 - food for thought (did someone say food...)

Go Sainters - though I think they may have peaked too early!!!!

[swanso5]

i'm a sydney man obviously

swans vs saints at the dome round 1 sat night, i'm there will bells (and othing else) on

[Danj]

Prepare to go down!!!!

[swanso5]

i don't not think so...big bustling barry is back and will tear your backline (which is rubbish) right apart

[Danj]

But remember - Big bustling Barry was ours originally....we taught him all he knows!

But yeh - the backline is rubbish. And yet we have more forwards than we know what to do with?????