Spinning or...

desislavia · Post by **desislavia** » Thu Feb 05, 2009 8:17 am

What is better for loosing fat - spinning or running

I do 3 times a week spinning and 2 times -around 40-45min and I run with 8.5 km per hour -30min.
And what i have to eat before and after training for loose fat, if normaly i go to the gym around 18-19 p.m. When to take dinner before or after train

Boopster · Post by **Boopster** » Thu Feb 05, 2009 2:26 pm

Lifting weights along with a cardio program is more beneficial, on seperate days. Protein shake post workout for quick absoprtion into your system after you train.

desislavia · Post by **desislavia** » Fri Feb 06, 2009 7:48 am

Actually I do Mon- spinning + lifting weights
Tue - cardio + pelates / middle level/
Wen-spinning + abs
Tues-day off
Friday- cardio + lifting + little ABS
Satu -spining + lifting

* spining i do around 40-45 min
* running - 30 min - 8.5 k per hour
*lifting - 3*15 with the light weights - a various of machines /i dont know the name of English/

but they are about 6-7 different machines
*ABS i do 5*20 3 times with rest between in various ways

Mostly of the time i eat 2 hours before the gym - proteins+ half cap or rise or potatoes + salad. Or brown pasta but sometimes i eat after the train coz i don't have time eat before/ i go to Greek lessons after job Monday and Wednesday/ Do you think its a problem late dinner - around 9.30?

Mystik · Post by **Mystik** » Fri Feb 06, 2009 8:27 am

Too much cardio on lifting days in opinion. Also you should always lift before you do your cardio. Do the cardio on separate days from your lifting days if you can.

desislavia · Post by **desislavia** » Fri Feb 06, 2009 8:49 am

Thanks all of ur adivices. Mystik, I do not lift very heavy and mostly of the time i feel i have power do more and more.I need loose fat thats this cardio. What do you mean lift separete? To go in gym and do just lifting?

Will this help loose fat if i work office job and i have 0 activities all day

Boopster · Post by **Boopster** » Fri Feb 06, 2009 1:14 pm

desislavia wrote:Actually I do Mon- spinning + lifting weights
Tue - cardio + pelates / middle level/
Wen-spinning + abs
Tues-day off
Friday- cardio + lifting + little ABS
Satu -spining + lifting

* spining i do around 40-45 min
* running - 30 min - 8.5 k per hour
*lifting - 3*15 with the light weights - a various of machines /i dont know the name of English/ but they are about 6-7 different machines
*ABS i do 5*20 3 times with rest between in various ways

Mostly of the time i eat 2 hours before the gym - proteins+ half cap or rise or potatoes + salad. Or brown pasta but sometimes i eat after the train coz i don't have time eat before/ i go to Greek lessons after job Monday and Wednesday/ Do you think its a problem late dinner - around 9.30?

Monday: Lift weights
Tuesday: Cardio (HIIT)
Wednesday: Lift Weights
Thursday: Off
Friday: Cardio (HIIT)
Saturday: Weights or cardio (HIIT)
Sunday: Off

Late dinner no problem as long as it's clean (Protein, salad, and veggie). Protein shake immediately after you workout. Also, don't be afraid to lift heavy, you'll get better results. Watch your form and control the rep. If you get sloppy or find yourself rushing through a rep. Stop, recover, and start a new set. I'm not a big fan of machines, like the ones at the gyms. I do the majority of weigh training with free weights and bars.

desislavia · Post by **desislavia** » Sat Feb 07, 2009 2:51 pm

Thanks Michele for your advices. I will do this program but i'm afraid the cardio is too less. I hate machines too

i like free weights more, but I tought the machines do mirricles

weak point where i get fat is around weist. You can see from the pic also. Any tips about it?

P.S. by the way u look fabiuse. Congratulations!

RK19 · Post by **RK19** » Sun Feb 08, 2009 11:31 am

the fat around the waist will only go when overall % is reduced.

i like that look in a woman though. it looks more "womanly". anyone with me on that?

Boopster · Post by **Boopster** » Tue Feb 10, 2009 2:55 pm

You look great! Keep up the good work and keep in mind it will take some getting used to when you start you HIIT, but you will definately feel a difference and though it seems like 20 minutes isn't a lot, after you complete the circuit, it will feel like you did 1 hour of cardio. Keep us posted on your progress!

desislavia · Post by **desislavia** » Wed Feb 11, 2009 6:02 am

Thanks RK, u make me work more hard coz i lean i can reduce fat from special point.

Michele, i will keep in mind ur tips but pls can u detail how has to be one HIIT program for exaple coz i saw much and i'm little confuse.Thanks!!

Boopster · Post by **Boopster** » Sun Feb 15, 2009 10:42 am

20 Minute HIIT for treadmill:

1-2 minute warm-up (fast paced walk)
45 seconds run as fast as I can (usually 9.0 on treadmill)
2 minutes steady pace run ( usually 7.0 on treadmill)
45 seconds run as fast as I can (9.0 again)
2 minutes steady pace run (7.0 again)

Keep repeating above 45 second/2 minute above until I reach 20 minute mark. Cool down with a walk for 5 minutes in the end.

Sometimes I add a bit of an incline to treadmill also to add resistance and makes body work even harder.

If I'm on a bike, I do the same thing, just add resistance to the spinning bike when I'm at 45 second mark.

Elliptical machine, increase resistance or add grade to the foot pedals at 45 second mark. Hope this helps!

desislavia · Post by **desislavia** » Sun Feb 15, 2009 2:04 pm

Thanks a lot for all information, now is very clear. Falling body {i use to listen body carefully how is feel} i exatcly do the same warming... colling down and i run with 8.3. The most importnat info was to change the speed. Do u belive 20 mins are enoght?

Boopster · Post by **Boopster** » Mon Feb 16, 2009 12:51 pm

desislavia wrote:Thanks a lot for all information, now is very clear. Falling body {i use to listen body carefully how is feel} i exatcly do the same warming... colling down and i run with 8.3. The most importnat info was to change the speed. Do u belive 20 mins are enoght?

Yes....although I do admit some days I push to 30 minutes. Especially when Ive cheated a little too much at a meal. Like this past weekend......I ate like shit and loved every bite. Back to work today!

Packard · Post by **Packard** » Mon Feb 16, 2009 4:36 pm

If your avatar photo is recent, then I'd say you are pretty close to your ideal weight.

If you eat dinner before working out you might become light headed. When the food is being digested the blood circulates through the digestive system. If you exercise while this is going on you will encourage blood to circulate to the muscles too. This leaves a reduced flow to the brain and you can get light headed. It is not dangerous, is will make you feel uncomfortable.

If you must eat, have a very, very light meal at least 30 minutes prior to working out. You can then have a light meal afterwards.

desislavia · Post by **desislavia** » Tue Feb 17, 2009 11:03 am

I have this photo from the summer, i get 4 kg at xmas! I'm around 66 kg. The problem is that i suffer from bulimia many years and the last 3 i can say i'm almost ok. I'm emotiomal eater, only the fitness program help me fall some rules and keep me far from the danger food and over eating! The day i have train I never oever eat or cheat, but the day off i eat much more! I try eat healphy but i'm difficult organize about day diet - i work in office and there is not much time for lunch brakes. i eat oatmeal and skimmed milk for brekfast and salad - very little solid protein for lunch.So main food is 5 p.m which is solid protein - half cap of rise or patatos, or past and salad. After train i eat one yougurt, i train 2.5 hours after lunch so i think is enoght time pass.
I heard the people passed bulimia have very slow metabolism.Also i have yo-yo in weight for the past 6 years - from 55 to 68kg!I'm so tired fight with it!

P.S.Sorry for english .. its not so perfect!