ShapeFit.com

k_priyalatha · Joined: 08 Jun 2008 Posts: 1

hi...
iam 31 yrs want to be slim 190 lbs.my program is cardio 20 min,walking 30 min.sqats 3 sets 20 reps,lunges 1 set 20 reps.ab workout crunches 2 set of 20.is this enough to lose weight along with veg diet.? workout for 6 days a week.

swanso5 · Posted: Fri Jun 20, 2008 3:48 am Post subject:

no

search the waterbury method by chad waterbury

remener 80% iof your fat loss will come from what you eat...

vamp · Joined: 01 Jan 1970 Posts: 456

Is it enough, perhaps over the long run. Are you 190 now or is that your goal?

Okay-

1. diet, 1g carb, 1g protein, .5 g of fat all per pound of body weight.

2. Circuit, tier or dropsets in the gym (keep your heart rate up in your target range) use a 5-10 minute warm-up, max45 minutes on the weights and then 1/2 hour cardio after that, 3 days per week.

3. 3 off days a week, 1 hour cardio.

4. 1 day of rest.

5. Always stretch after you excercise, it helps reduce lactic acid build-up. Not to mention, helps with flexibility.

6. The only way to judge your progress is by taking body measurements and have a fat test done. Doing this type of program, your body weight will fluctuate alot and realistically a scale weight is a poor tool, a mirror is 10x better!

Good luck and cheers!

swanso5 · Posted: Sat Jun 21, 2008 2:32 am Post subject:

- that adds up to 1500cal's or so...that will not work...more protein, more fat and a little more carbs will be needed
- drop sets are not great...the point you start decreasing wt in a workout is the time your work oupput drops...don't mistake fatigue for intensity thet are different
- stataic stretching doesn't decrease lactic acid build up, the build up is already there...it does however increase blood flow to the muscles which can rid the lactic acid out but straight after a workout it won't happen...to avoid soreness eat

vamp · Joined: 01 Jan 1970 Posts: 456

I appologise, but I beleive he said he wants to slim down, not bulk up. Yes, increasing one's diet increases the metabolism. Yes, when trying for bulk, strength and power, drop sets are a bad idea. When toning muscle by fatiguing it by doing set after set and dropping by 10 lb increments you are keeping your heart rate up and burning calories in the process at a higher rate than standard sets with rest between.

Yes, more muscle=higher fat burning in the body. But he has a goal set that bulking up does not seem the right answer.

Sorry to disagree but, as they say, tis my perrogative.

Cheers

swanso5 · Posted: Sat Jun 21, 2008 8:01 am Post subject:

no need to apologise, it's just my and your opinion...

- what is tone? i'll tell you...muscle mass minus bodyfat...no exercise or principle builds that...heavy wt, short rest, compound exercises, clean food will get you there
- it's alright to burn cal's but you need to burn actual fat...breathing hard and a high heart rate does not ensure this
- i never say to do straight sets, pairings are my go
- if he doesn't build muscle than he'll find it hard to increase his metabolism thus struggling for any wt loss, let alone actual fat loss