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Fitness discussion forum for bodybuilding, weight loss, diet and exercise.
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california
Joined: 20 Jun 2008
Posts: 3
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 Posted: Fri Jun 20, 2008 2:08 am Post subject: need some tips (body fat) |
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i'm 5'2, around 110-112. i used to be around 104-105. i've gained a lot of weight this year and i'd like to lose it. i'm okay with numbers, but how i look.. i don't like it since i've liked the way i used to look. theres fat on my hip bones and my stomach. i'd deff. would like to lose that fat.
i'm not very good at running, but i'll still do it. i run at a moderate pace but i get tired easily because i'm not in shape! so if i do end up w/sticking with running/jogging of some sort, how long should i do it? how long will it be before i get results? also, help on healthy diet tips since i know that might contribute to losing this body fat. |
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Christopheel
Joined: 02 Jul 2007
Posts: 931
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| Posted: Fri Jun 20, 2008 2:19 am Post subject: Re: need some tips (body fat) |
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| california wrote: | i'm 5'2, around 110-112. i used to be around 104-105. i've gained a lot of weight this year and i'd like to lose it. i'm okay with numbers, but how i look.. i don't like it since i've liked the way i used to look. theres fat on my hip bones and my stomach. i'd deff. would like to lose that fat.
i'm not very good at running, but i'll still do it. i run at a moderate pace but i get tired easily because i'm not in shape! so if i do end up w/sticking with running/jogging of some sort, how long should i do it? how long will it be before i get results? also, help on healthy diet tips since i know that might contribute to losing this body fat. |
Diet :
You need to eat every 2-3 hours,
Solid Proteins at every meals,
Fruits on 2 first meals,
Veggies on every others,
Liquid Protein (Whey, Protein Shake) after Workout/Cardio,
No refined/simple carbs during the day except at breakfast and Post-workout,
No juice drink water,
Healthy fats (Fish oils, Nuts, etc.) are your friends, eat them
Make yourself a plan and post-it here we will help you improve it. And don,t come here to say "I can't eat every 3 hours because I have school" This is bullshit everyone can, smoker find time to smoke right ?
And for any fitness/athletics/sport goals, diet is the key along with consistence
The speed of the result ? Your a beginner, if you follow everything and stay consistent, results will be viewable week by week. If you want numbers, you can loose up too 2 pounds a week, but in your case building muscles is needed to fast your fat lost.
Workout wise now :
Three times a week Full body workout, take a look at this (Written by a qualified Personal trainer here) :
Program Design
There are many variables that need to be taken into account when designing any training program.
These include:
- previous training experience
- training goals
- exercise selection
- training scheduling
- structural balance
I’ll address these points and more to provide some guidelines so you can design your own training program.
Training Goals
As with anything we do, we need to determine the reason for actually doing to make it worth while for this will keep us disciplined and consistent going forward. Many trainers don’t actually have specific or even general goals, and are usually the one’s who train for a while before dropping off when nothing seems to be happening.
You need to set both short term and long term goals. A long term goal might be to lose 10kgs in 6 months with a short term goal being to drop a dress size in 4 weeks. Your short term goal should generally be related to your long term goal, otherwise you’re trying to accomplish too many things at once and you’ll end up spinning your wheels.
Previous Training Experience
Your previous training experience will determine what program you’ll do. It will affect sets, reps, exercise selection and training schedule. If you’ve had a break from training for longer than 6mths or so, than it’s always best top drop back a “level” instead of going straight back into what you were doing. Here vary some general recommendations:
0 – 12 months training experience - beginner level
12 – 36 months training experience – intermediate level
36+ months training experience – advanced level
Now, depending on your progress and consistency you can reach these levels quicker. One thing to note though is that this is based on continuous training so if you’ve trained for 2 bouts of 6 months but with 3 months off in between, you’ll still be classed as a beginner.
A lot of trainers miss this point and want to start off at higher levels when optimal results would come from beginner type programs as the body needs time to adapt to increasing training stimulus (load, volume etc).
Exercise Selection
Before anything, remember this, “do what you need to do, not what you want to do.”
Now continuing with that theme, exercise selection is where most trainers mess up their programs. Your goal should be to stimulate the greatest response, no matter your goal, in as little time as possible. Sadly though, many trainers usually look in the muscle magazines for routines instead of doing their own research. These programs are usually advanced level programs and not suited for most “natural” trainers, let alone beginners.
Let’s compare some popular exercises in their efficiency.
Barbell Curls vs Chin Ups
Say for BB Curls you can lift 30kgs for 8 full range of motion reps and you can do 6 full range of motion reps for Chin Ups at your own bodyweight of 80kgs. Which exercise is more effective?
BB Curls – 30kgs x 8 reps = 240 total kgs lifted.
Chin Ups – 80kgs x 6 reps = 420 total kgs lifted.
Now, not only do you get bicep stimulus, but also upper back, mid back, lat and forearm stimulation so instead of using 1 exercise for each of those 5 areas, we’ve used one.
This is the number 1 reason to use multi joint compound exercises, purely for efficiency, especially if you’re a beginner with not a lot of training tolerance or an athlete who also spends plenty of time with sport specific training.
One aspect over looked for most beginner programs are bodyweight exercises. One should be able to handle their own bodyweight before adding external load. Squats, Lunges, Inverted Rows and Push Ups should be the staple of all initial programs. Most of the time these exercises yield a greater total weight lifted than lighter using light external wt for less efficient exercises.
Push Ups vs Bench Presses
You don’t get too many trainers, especially males that do Push Ups for their main chest exercise except when they don’t have a bench available for Bench Presses. Often Push Ups are better choice allowing for muscles to be used and even a greater load being lifted. Say you can Bench Press 30kgs x 10 reps at a bodyweight of 80kgs, keeping in mind for a regular Push Up from the feet you lift about 60% of your own bodyweight.
Bench Press – 30kgs x 10 reps = 300kgs total kgs lifted
Push Ups – 48kgs (60% of 80kgs) x 10 reps = 480 total kgs lifted.
Until you can Bench Press at least 60% of your own bodyweight for the same reps you can for Push Ups, than Push Ups are the best option. Also with Push Ups you’ll also recruit your core muscles, shoulder and scapula stabilisers as well as low back muscles on top of the chest, deltoid and tricep muscles that the Bench Presses uses.
You need to use exercises that will provide the most stimulation in the least amount of time.
Training Scheduling
This is another variable that trainers pick up from magazine workouts that is better suited to more advanced trainers. According to Alwyn Cosgrove, 95% of the population will respond best to full body resistance workouts every second day as they provide more recovery time for growth and strength increases. Once you have increased your body’s ability to tolerate more exercise without affecting your performance or lifestyle, than you can progress to a lower / upper body split which will have you resistance training 4 times a week. Anything more than this without specific periodisation and planning will more than likely lead to over training as we haven’t even taken energy systems workouts into account yet.
Unless you are being “assisted”, 5+ days of resistance training a week will not yield better results than 3 or 4 days. Bodybuilders build up enormous exercise tolerance to perform these types of splits over a number of years to be able to do this, as well as the aforementioned “assistance,” and is not a viable option for most of us.
Structural Balance
This should be the number one thing that you should strive for with each training program you do. Structural Balance to equaling out the work performed by the different joints of the body, through both total volume and weight lifted. A perfect example to use is Chest and Back work. A lot of self made beginner programs have a lot of Bench Pressing, sometimes using 3 or 4 different variations in a single workout, with limited Row or Pull Up work. This can cause muscle imbalances at the shoulder joint leading to serious shoulder impingement problems through poor posture and weak stabilizers.
This can be broken down even further into movement patterns of which there are 6.
1 – Horizontal Upper Body Pulling (Row variations)
2 – Horizontal Upper Body Pushing (Bench Press and Push Up variations)
3 – Vertical Upper Body Pulling (Pull Up, Chin Up and Pulldown variations)
4 – Vertical Upper Body Pushing (Shoulder Press variations)
5 – Hip Dominant Lower Body (Deadlifts, High Step Up and Long Stride Lunge variations)
6 – Quad Dominant Lower Body (Squat, Low Step Up and Short Stride Lunge variations)
This is where 80% of your exercises should come from. The best options for scheduling are:
Option 1 – Full body workouts performing 1 exercise from each movement pattern per session, preferably using a different one each session of the week
Sample
Monday – Deadlifts (heavy), Step Ups (light), DB Row (h), DB Bench Press (h), Face Pulls (light), DB Shoulder Press (l)
Wednesday - Front Squat (h), Reverse Lunges (m), Pull Ups (h), Handstand Push Ups (h), Inverted Row (l), Push Ups (l)
Friday – Single Leg Squats, Long Stride Lunges (l), Bent Row (m), Incline Press (m), Chin Ups (m), Push Press (m)
The extra rest days leave more time for you to grow and recover and although time constraints may limit the amount of remedial work you can do on training days, the 4 days off a week leave ample time to fit this in either at home or at the gym without dipping into your recovery stores.
Option 2 – Pair movement patterns for the upper body and having single days each week for each lower body pattern for a 4 times a week lower / upper body split
* it is not advised to pair hip and quad lower body movement patterns as they are generally to demanding and fatigue can become an issue with training quality.
Sample
Monday (Hip Dominant Lower Body) – Plyometric Jump exercise if training for performance, Deadlifts, Long Stride Lunge with back leg elevated on small step, Glute Ham Raises, DB Dorsi Flexions
Tuesday (Horizontal Upper Body) – DB Row alternated with DB Bench Press, Inverted Row alternated with DB Inline Press, Diamond Grip Tricep Push Ups
Thursday (Quad Dominant Lower Body) – Squat, Step Ups, Single Leg Supine Bridge with foot on step, Leg Press Dorsi Flexions
Saturday (Vertical Upper Body) – Wide Grip Pull Ups alternated with Handstand Push Ups, Chin Ups alternated with DB Push Press, BB Curl
Exercises for weak point area’s can be implemented easier in a split like this as you have less volume per session so each workout is quicker than full body workouts. |
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swanso5
Joined: 16 Jan 2006
Posts: 6798
Location: melbourne, australia
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| Posted: Fri Jun 20, 2008 3:54 am Post subject: |
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| gee that program looks familiar.... |
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cassiegose
Joined: 09 May 2008
Posts: 263
Location: Prineville Oregon
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| Posted: Thu Jun 26, 2008 12:22 am Post subject: |
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California...
Ok... so you're 18, 5'2, and about 110-112 pounds? Girl I really don't think you have anything to worry about as far as weightloss goes! I'm sure you look great! However, if you're wanting to tone up a bit and become more healthy then thats great.
What does your current diet look like? Post an example of an average day. Have you ever lifted weights before? For the running and cardio you'll want to do that 2-3 times a week between 20-30 minutes depending on the workout. If you're doing intense cardio (sprints, stairs, jump rope) you only need to do about 20 minutes. If you're doing slower steady cardio you'll want to do about 30 minutes. I would do the intense cardio atleast 2 days a week and do the slow cardio on the third day if you feel its necessary. With that said... The two best things that will help with the fat loss is going to be NUTRITION and a WEIGHT LIFTING PROGRAM.
I hope this helps. Please post questions if you have any. :) |
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california
Joined: 20 Jun 2008
Posts: 3
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| Posted: Mon Jun 30, 2008 8:35 pm Post subject: |
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| cassiegose wrote: | California...
Ok... so you're 18, 5'2, and about 110-112 pounds? Girl I really don't think you have anything to worry about as far as weightloss goes! I'm sure you look great! However, if you're wanting to tone up a bit and become more healthy then thats great.
What does your current diet look like? Post an example of an average day. Have you ever lifted weights before? For the running and cardio you'll want to do that 2-3 times a week between 20-30 minutes depending on the workout. If you're doing intense cardio (sprints, stairs, jump rope) you only need to do about 20 minutes. If you're doing slower steady cardio you'll want to do about 30 minutes. I would do the intense cardio atleast 2 days a week and do the slow cardio on the third day if you feel its necessary. With that said... The two best things that will help with the fat loss is going to be NUTRITION and a WEIGHT LIFTING PROGRAM.
I hope this helps. Please post questions if you have any.  |
Thanks! My diet isn't very healthy. Breakfast I eat yogurt and granola. Snackings are usually fruits. Lunch and dinner are various things.. so maybe some suggestions w/that would help.
Also what is considered intense cardio and slow cardio? I'm assuming my running/jogging/walking is slow since I do tend to run slow.
I really want to lose that flub, though. You know "muffin tops" ? Yeah I unfortunately have those and I really wanna lose that. |
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cassiegose
Joined: 09 May 2008
Posts: 263
Location: Prineville Oregon
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| Posted: Tue Jul 01, 2008 12:28 am Post subject: |
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Ok... as long as youre focused on toning up, building some muscle, and losing the muffin top I'm happy to help. Just remember not to get too caught up looking at the scale everyday... focus on how you feel and how your clothes fit instead. :)
As for your diet... You probably need some protein! This is a common mistake amoung girls. When I was younger, I survived on yogurt, bagels, fruit, cereal, granola ect. You need some balance in your diet, so try eating both protein and a carb at every meal. For breakfast, maybe switch to some eggs and whole wheat toast/oatmeal/yogurt and add in some fruit there. You're best bet is to eat a carb/protein combination every 2-3 hours. Good carb choices include: brown rice, whole wheat pasta/bread/couscous, sweet potatos, fruit, veggies, quinoa, ect. I've had really good luck with only eating the fruit in the mornings and sticking to mostly veggies and proteins after noon. Good protein options include lean meats like chicken breast, red meat, and some lean cuts of pork. Fish, eggs, lowfat cheese, and tofu are also great choices. You'll want to include some fat in your diet as well. Great options are avacados, olive oil, coconut oil, nuts, and peanut butter.
High intensity cardio includes running stairs, sprints, jumping jacks, interval running, jumping rope, box hops, plyometrics, ect. Slow cardio would be jogging, biking, walking, hiking, ect.
In order to lose that fat you're best option is to start a weight lifting program a couple of days a week. Have you ever lifted weights? If you're a beginner you can do a great deal of the exercises by just using your body weight (incline/decline/close handed pushups, bench dips, squats, pull ups, lunges, calf raises ect). Once you get good at those you should start incooporating some weights.
Any questions? I hope this all makes sense... Ask questions if you have any! |
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california
Joined: 20 Jun 2008
Posts: 3
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| Posted: Tue Jul 01, 2008 2:42 am Post subject: |
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Oooh, thanks! Thats all very helpful.
I've done weights and stuff back maybe a few years ago in school. So do I do those weight lifting on the days w/cardio or alternate? And for how long or how many reps? |
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swanso5
Joined: 16 Jan 2006
Posts: 6798
Location: melbourne, australia
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| Posted: Tue Jul 01, 2008 5:10 am Post subject: |
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alternate days is best
how confident are you with the wts? |
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