hi I am 5 ft. 7 in. and current weight is 160 pds. I am trying to get down to 140 or 145 pds. I used to workout but then I stopped, and I pretty much eat healthy. ex: fruits, veggies, portioned meals, no oil in foods, etc. I am just getting back to working out & I have fat on lower also "love handles" & I would like to tone thighs but also lose weight on them at the same time. question is should I just start by running at first? I used to run 4 miles a day & I also used to do resistance training with weights & ab excercises too. I just want to know the best & fast approach to tone body. I know that if you want to have good abs you should lose the fat on them FIRST, so should I just stick to running for awhile UNTIL I LOSE THE FAT THERE, or should I also run & add resistance training like I used to do?? Will the resistance training help me burn more calories which will lead to fat loss on trouble areas (abs and thighs)???? I hope someone will be able to answer questions because I would really like to get back to working out in a fast, effective, and safe manner!
Also------ How do I know how many calories to consume a day??? I don't really like counting calories b/c its better to just watch what u eat but...I am trying to lose 1-2 pounds a week which is the healthy way. Is there a way to find out how many calories to lose a day? Again, I am 5 feet 7 in, & 160 pounds. What about CARBS & PROTEINS? How do I know how much I need there. Thanks ~
1. should I lose fat on abs by doing cardio before doing abs excercises & weight training?
2. what exactly is HIIT? I usually run 4 miles a day but should I do intervals like high speed then low speed on a treadmill? how long should I run for to lose the fat?
3. how many calories do I need in a day and how do i know how much carbs/proteins I need?
how 2 lose body fat! plz some1 reply
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whyworry89
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whyworry89
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meals for a day
thx boss man for replying. meals vary, but this is what it looks like in 1 day:
8:00 AM (Breakfast)
- Cherrios & 1/2 cup low fat milk
- Dannon light & fit yogurt
10:00 or 10:30 AM (Snack)
- 1 Zone Perfect Nutrition Bar
1:00 PM (Lunch)
- 1 Can of light tuna
- 1 Brown Wheat Tortilla bread (from southbeach diet)
- 1 Apple
3:30 PM (Snack)
- Banana or Protein Shake
5:30 PM (Dinner)
- Chicken baked in the oven w/ side of steamed broccoli or veggies
7:00 PM (Snack if I get hungry at night)
- Fruit
** I drink a lot of water throughout the day also**
Should I add anything more to diet? I just want to know how to figure out calorie intake along with how many proteins & carbs I need. I also had another question about Cardio & losing fat with the HIIT which can be found in previous post. Thanks!!
8:00 AM (Breakfast)
- Cherrios & 1/2 cup low fat milk
- Dannon light & fit yogurt
10:00 or 10:30 AM (Snack)
- 1 Zone Perfect Nutrition Bar
1:00 PM (Lunch)
- 1 Can of light tuna
- 1 Brown Wheat Tortilla bread (from southbeach diet)
- 1 Apple
3:30 PM (Snack)
- Banana or Protein Shake
5:30 PM (Dinner)
- Chicken baked in the oven w/ side of steamed broccoli or veggies
7:00 PM (Snack if I get hungry at night)
- Fruit
** I drink a lot of water throughout the day also**
Should I add anything more to diet? I just want to know how to figure out calorie intake along with how many proteins & carbs I need. I also had another question about Cardio & losing fat with the HIIT which can be found in previous post. Thanks!!
Re: meals for a day
If you add some Protein into the last meal, you'll be boosting calories a bit anyway, by at least 100-150 approx, the bit of Carb excluded as you already have that.whyworry89 wrote: 8:00 AM (Breakfast)
- Cherrios & 1/2 cup low fat milk
- Dannon light & fit yogurt
(You could add something like Egg Whites in there to boost Protein, or switch the Yoghurt for Low Fat Cheese, to get your extra Protein, Carbs, Calcium etc etc.)
10:00 or 10:30 AM (Snack)
- 1 Zone Perfect Nutrition Bar
(Go for 10:30PM, then that meal is exactly 2.5 hours between meals 1 and 3. I think you could change this personally, and have something else, but I don't see too many issues, as long as it has small Sugar content, and about the same ratio of Protein and Carbs, at least 20g of each.)
1:00 PM (Lunch)
- 1 Can of light tuna
- 1 Brown Wheat Tortilla bread (from southbeach diet)
- 1 Apple
(Have the Apple about 10-15 minutes before the rest of the food, to help it digest better, as it won't digest that well stuck in the Stomach with the other stuff. Keep Tuna limited to once every 2-3 days to cut Mercury risk.)
3:30 PM (Snack)
- Banana or Protein Shake (Go for the shake. There's almost no protein in Banana, whereas some shakes have good Carb as well)
5:30 PM (Dinner)
- Chicken baked in the oven w/ side of steamed broccoli or veggies (Fine)
7:00 PM (Snack if I get hungry at night)
- Fruit (No Fruit. Eat something about 8:00PM, and have some Protein with a small bit of Carb. Some Fruit Fructose converts to Fat in the Liver, and if you're sedentary at night, chances are more of it will, if you're not depleting it with say exercise, and needing replenishment, you have other Carb options here like Legumes / Pulses, Grains, Veggies, Dairy, so you don't need Fruit, Fruit would be served better in the day when you do have it.)
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whyworry89
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thx for replying again. I will try to add more protein to diet, but other than that you said it looks good right? what about these questions:
1. should I lose fat on abs by doing cardio before starting to do abs excercises & weight training?
2. what exactly is HIIT? I usually run 4 miles a day but should I do intervals like high speed then low speed on a treadmill? how long should I run for to lose the fat?
1. should I lose fat on abs by doing cardio before starting to do abs excercises & weight training?
2. what exactly is HIIT? I usually run 4 miles a day but should I do intervals like high speed then low speed on a treadmill? how long should I run for to lose the fat?
i'll answer in the order of tour posts:
- oils aren't so bad really
- wts is way better at fat loss than cardio...cardio can actually increase fat levels...for best results domboth wts and cardio but more wts
- ab exercises are useless, you need to create a caloire defict (burn more cal's than you take in) and crunches don't burn calories
- for an easy wts program search The Waterbury Method by Chad Waterbury which also has cardio stuff in it and do as written
- don't count calories just make good food choices and time your meals correctly ("...just watch you you eat...")
- when you train you need to be sweating somewhat (not essential but a good sign) and be out of breath at various times...if not than your lifting too light or resting too long...as stated do the program as written and you'll be fine
- protein aim for 1 gram per pound of bodyweight so 160g for you
- for carbs limit carbs from anything but fruit, veg and salad...the only time you should be consuming other carbs are at breakfast and immediately following training which i'll get to later
- don't forget healthy fats though, very important
- wts and cardio for fat loss yes, ab exercises no
- HIIT is alternating easy and hard efforts and can be done for anything, doesn't have to be "cardio" based...wts is really a form interbval training as you work as hard as you can for say 12 reps, rest 1min, then go again and this is the same but because the intensity/effort is lower you can sustain a longer effort for the hard parts yet continue at an easier pace for the easy parts...this is best done for 10 - 20mins each session, if you can go longer than you're not really "going as hard as you can"
- breakfast needs to be as soon as you get up if it isn't already
- opt for a high fibre cerial such as oatmeal, porridge or something...not a sugary one like cheerios
- replace yoghurt with fruit having first
- no bars, ever...take some pre bolied eggs with you and have them and another peice of fruit at 10ish again w/ fruit 1st
- replace fruit with salad and veg at lunch...avoid the tortilla too..also maybe have chicken or turkey here and save tuna for later as it's easy to hang onto all day
- tuna salad and veg at 3:30
- maybe cut dinner in half and have some at 5:30 and the other half at 8ish if you get hungry but have mum cook more veggies to make each meal more illing without any extra cal's
- oils aren't so bad really
- wts is way better at fat loss than cardio...cardio can actually increase fat levels...for best results domboth wts and cardio but more wts
- ab exercises are useless, you need to create a caloire defict (burn more cal's than you take in) and crunches don't burn calories
- for an easy wts program search The Waterbury Method by Chad Waterbury which also has cardio stuff in it and do as written
- don't count calories just make good food choices and time your meals correctly ("...just watch you you eat...")
- when you train you need to be sweating somewhat (not essential but a good sign) and be out of breath at various times...if not than your lifting too light or resting too long...as stated do the program as written and you'll be fine
- protein aim for 1 gram per pound of bodyweight so 160g for you
- for carbs limit carbs from anything but fruit, veg and salad...the only time you should be consuming other carbs are at breakfast and immediately following training which i'll get to later
- don't forget healthy fats though, very important
- wts and cardio for fat loss yes, ab exercises no
- HIIT is alternating easy and hard efforts and can be done for anything, doesn't have to be "cardio" based...wts is really a form interbval training as you work as hard as you can for say 12 reps, rest 1min, then go again and this is the same but because the intensity/effort is lower you can sustain a longer effort for the hard parts yet continue at an easier pace for the easy parts...this is best done for 10 - 20mins each session, if you can go longer than you're not really "going as hard as you can"
- breakfast needs to be as soon as you get up if it isn't already
- opt for a high fibre cerial such as oatmeal, porridge or something...not a sugary one like cheerios
- replace yoghurt with fruit having first
- no bars, ever...take some pre bolied eggs with you and have them and another peice of fruit at 10ish again w/ fruit 1st
- replace fruit with salad and veg at lunch...avoid the tortilla too..also maybe have chicken or turkey here and save tuna for later as it's easy to hang onto all day
- tuna salad and veg at 3:30
- maybe cut dinner in half and have some at 5:30 and the other half at 8ish if you get hungry but have mum cook more veggies to make each meal more illing without any extra cal's
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whyworry89
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hey swanso thanks so much for replying. I really appreciate all of the help I am getting from both you and boss man. I just had one quick question though about the ab exercises.. you said crunches dont work & I believe that but what about something more advanced than regular basic crunches when working on abs? Like for example ab flutter kicks, or the ab bike, ab crunch machine, decline ab crunches on a bench, or those exercises I saw on the shapefit site?? Some of the exercises can also be done with weights too.
I wanted to do like 30-40 min. of cardio (HIIT running on the treadmill or work on the eliptical) then work on other body parts. I know you can't spot train, but if I want to work on abs & lose fat there what is THE BEST WAY to do that? How long would u recommend doing cardio if I want to work out 4 times a week? each day or just some of the days? Thanks ~
I wanted to do like 30-40 min. of cardio (HIIT running on the treadmill or work on the eliptical) then work on other body parts. I know you can't spot train, but if I want to work on abs & lose fat there what is THE BEST WAY to do that? How long would u recommend doing cardio if I want to work out 4 times a week? each day or just some of the days? Thanks ~
- like i said, ab exercises don't burn calories so they're not time efficient at all and your goal should be to get the most stumulation in as little time as possible...more is not better in training's case most of the time
- i'd much prefer you to do core exercises from 21st Century Core Training by Mike Robertson
- do what you NEED to do not what you WANT to do...as staed 20mins of HIIT or your not doing it properly...also a cardio warm up is fine for 5mins but do proper cardio after wts...
- do wts mon/wed/fri and cardio tue/sat or do wts/cardio on mn/wed/fri...you can do a sprints session outside on a sat 5 x 50m with 30secs rest for your 2nd cardio session
- i'd much prefer you to do core exercises from 21st Century Core Training by Mike Robertson
- do what you NEED to do not what you WANT to do...as staed 20mins of HIIT or your not doing it properly...also a cardio warm up is fine for 5mins but do proper cardio after wts...
- do wts mon/wed/fri and cardio tue/sat or do wts/cardio on mn/wed/fri...you can do a sprints session outside on a sat 5 x 50m with 30secs rest for your 2nd cardio session
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whyworry89
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ok so ab exercises are not efficient & they do not burn calories.. I got that. So I should do HIIT training & as you said the more stimulation I get in a short amount of time the better the results. But as I said before I want to lose the weight then tone, & I do that by training with weights but how exactly do I work on abs then?? Can you provide me with a week routine just to see what exactly you mean please! Because I know you have to work each part of the body but I just wanted to see an example from you. Thanks again & sorry if there were any misunderstandings before.. 
Also.. how long should I stick to 1 particular routine?
Also.. how long should I stick to 1 particular routine?- yes you should do HIIT
- tone - there is no such thing...all tone is, is increased muscle mass with little covering it...everyone has ab muscles under there...they're postural muscles so they are always beig woked to some degree so if you just lose whatever is covering them you'll be fine...also compound, multi joint exercises will build abs way better than crunches simply because of the more wt being lifted so thety are required to do way more work in a stabilising role
- as stated earlier search The Waterbury Method by Chad Waterbury for a program
- you don't have to work every body part, that's rubbish...training movements is a much better option...i don't any direct bicep, tricep, calf or ab work in training as the heavy coumpound movements will take care of that
- stick to a routine for as long as you can continue to add wt each session
- tone - there is no such thing...all tone is, is increased muscle mass with little covering it...everyone has ab muscles under there...they're postural muscles so they are always beig woked to some degree so if you just lose whatever is covering them you'll be fine...also compound, multi joint exercises will build abs way better than crunches simply because of the more wt being lifted so thety are required to do way more work in a stabilising role
- as stated earlier search The Waterbury Method by Chad Waterbury for a program
- you don't have to work every body part, that's rubbish...training movements is a much better option...i don't any direct bicep, tricep, calf or ab work in training as the heavy coumpound movements will take care of that
- stick to a routine for as long as you can continue to add wt each session
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whyworry89
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ok thxxxx swansoooo onceee again. I've been hearing sooo many different things lol & a lot of people say you can't spot train and u have to always work each body part like on seperate days (example: back/chest one day, legs/arms another day, etc..) but I'm happy you cleared that up for me. I searched the methods you gave me, but do you know if they consist of workouts that use only dumbells and a workout bench? That is what I usually use, and also what do you think about the weights? If I don't want to build up a lot of bulky muscle is it true that I have to use light weights? or is that another false fact haha! As I posted in previous msgs, I am 160 pd. female looking to go down to about 140 pds..thx again
- have a look at the workout suggested and get back to me with what we need to replace exercise wise
- building muscle is more based on how much your eating but you're a chick so it's near impossible to build "man" muscle unless your on drugs which i assume you aren't so always go as heavy as you can go as this is how fat is burnt becaude the more muscle you have, the fat you'll burn
- building muscle is more based on how much your eating but you're a chick so it's near impossible to build "man" muscle unless your on drugs which i assume you aren't so always go as heavy as you can go as this is how fat is burnt becaude the more muscle you have, the fat you'll burn
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whyworry89
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ya i dontttt want mannnn musclesss loool! this is the waterbury site http://www.t-nation.com/readTopic.do?id=534922 ... there are things that say a1 a2 that i dont understand or b1 b2 lol. but since i am a girl..do i follow the same routine and plan u told me? no ab workouts or anything like that? i know workouts for men and women are different because some men want a lot of muscle, but as i said i want abs to show and they used to but they are covered with a little fat, on the lower abs especially. in the waterbury routine he uses barbells.. i just want to use dumbells & the bench..
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Christopheel
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whyworry89
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