Hey guys I recently dropped 2 stone of fat. I achieved this throught cardio, alot of running and jump rope.
Now I have a massive tub of good protein that I have hardly used. I want to drop another 2 stone. Want to get more lean and fitter. Looking to join the air force.
Anyways, after doing alot of cardio on monday coming Im going to join the local gym. Its about 1.5 miles away. I figured if I ran there, worked out on weights and ran back I would get a very good overall workout ?
Also would you suggest taking the protein shakes ? I want to lose weight but will soon start doing weights aswell. Will the shakes be good or will they just add extra calories to diet ?
- the way you lost wt tells me you lost a lot of muscle and strength with it and you've dropped your cal's too low
- drive to gym, save your energy for the wts which is what you need now or you'll get that "skinny fat" look if you haven't already
- protein shakes definately but only after wt training sessions, eat food all other times
Skinny fat is when you appear skinny but have a significant amount of fat on your body. Instead of measuring success by weight on the scale, measure it by body fat percentage to see if you are truly making gains.
In order to build muscle, tone up, and lose that last bit of fat you need a solid weight training routine. Cardio exercise is great for burning calories and losing weight but it doesn't do much for metabolism and strength. For those you need weights (It sounds like you're on the right track if youre already planning on signing up for a gym) and to lift and progress you need fuel (food).
You should definitely utilize that protein. Have a shake after every weight workout. In addition, you need lots of lean protein, complex carbs, fruits and veggies. For best results, eat every 2-3 hours and have protein with every meal.... morning meals should consist of proteins, fruits and complex carbs and afternoon meals should include protein and veggies.
So even if I take in more and do weights will I gain weight or lose it ?
I know I want to lose weight. Im not all fat, play prop in rugby so do alot of lifting and scrummaging.
Id say I was more Built than fat although I am carrying a bit.
What do you recommend to lose weight. I NEED to actually get weight down by about another 21-28 pounds to pass medical exam for the air force.
At the moment trying to have a high fibre cereal (weatabix) with a banana for breakfast. A tin of tuna with a chopeed tomato and some chopped lettuce and cucumber with a teaspoon of mayo mixed for lunch and just a regular dinner.
If I keep workin out cardio (Running about 20-30 mins a day) and do weights (high reps low weights) Will I still lose weight.
Im just worried about not losing more weight or gaining weight.
You need heavy weights with low reps. Find a weight where you can just manage 8 of the exercise, when you can manage 12 reps with this weight, increase the weight.
Instead of long steady cardio try sprints on the treadmill for 10 mins after weights. So warm up, sprint like crazy till you cannot do anymore and then jog/walk untill you get breath back, then repeat cycle for 10 minutes.
This is the advice i have been given over and over so i would say it is kosher.
clare_1 wrote:High reps with low weights??? Totally pointless.
You need heavy weights with low reps. Find a weight where you can just manage 8 of the exercise, when you can manage 12 reps with this weight, increase the weight.
Instead of long steady cardio try sprints on the treadmill for 10 mins after weights. So warm up, sprint like crazy till you cannot do anymore and then jog/walk untill you get breath back, then repeat cycle for 10 minutes.
This is the advice i have been given over and over so i would say it is kosher.
Claire will that still bring down overall bodyweight ?
Thanks for the tips btw
You already have a good amount of muscle mass on you, bro. So you definitely can benefit from trying to find a good mix of nutrition and exercise. Weight loss is your goal I think I'm trying to read into.
Forget about high reps/long cardio sessions and focus more on nutrition and keeping well hydrated because you'll need to keep protein as high as you can. Protein powder is good immediately after workouts and when you are on the go, but you'll need to hit up some solid protein(chicken, lean beef, fish). The solid protein has to be broken down by the body again expelling more work to do that(i.e. extra calorie burn). Meal timing has to be every 2-3 hours/5-6 meals a day. Veggies are your best friend!!!
Look into 10X3 Weight Loss Program by Chad Waterbury on the internet or even just a program by him. You'll shred up if you follow close to the diet, full body workouts, and HIIT Cardio work. Tons of people post this as the way to lose weight- but I'm telling you it works.
In close to 2 months of changing the nutrition and a week in 10X3, I'm down from 225lbs to 210lbs. strength is still high, and body appears in the mirror to be shedding exclusively.
swanso5 wrote:- the way you lost wt tells me you lost a lot of muscle and strength with it and you've dropped your cal's too low
- drive to gym, save your energy for the wts which is what you need now or you'll get that "skinny fat" look if you haven't already
- protein shakes definately but only after wt training sessions, eat food all other times
just got to jump in here about the skinny fat look. You can also look skinny fat through the process of losing fat with out loosing muscle. The body goes through stages when loosing quite a lot of fat. Take me for instance I'm looking slimmer no gut I've put on muscle but still have some fat on back and the sides of chest under arms so I look skinny fat at the moment. So when you your progress take into account the stages your body going through and where your loosing fat from etc.
