I'm 27 years of age 6'4' in height 223 pounds body is slim. Most of weight is in abe area. I'm not really trying to gain muscle i'm just trying to loose the fat in abe area any tips
I no diet is a big key sometime i can drink a pack of coke in one day.
I haven't worked out in a year i love running i'm gonna start that next week will that help.
Trying to loose fat in Abe area
Moderators: Boss Man, cassiegose
The best type of cardio training for losing fat and torching calories is interval training 2-3 times per week. The fact you love running makes this a perfect activity for you also. You can still go on long runs but interval training will yield the best results.
However, I think you should also consider lifting weights. Full body weight routines 2-3 times per week is great as it will speed up your metabolism. Lifting with weights (or any resistance for that matter i.e. bodyweight) will give your body a better defined look (inc your abs). Don't worry about putting on too much muscle. If you stay in the 12-15 rep range no significant muscle gains will be made (just mainly definition).It's always best to work out all muscle groups in your body during the course of a week (dont neglect other body parts (i.e. legs) as you will make greater gains. If you incorporate these types of training into your life you stand a far better chance of achieving a six pack. Obviously bear in mind your diet
Any other questions about weight/resistance training feel free to ask
However, I think you should also consider lifting weights. Full body weight routines 2-3 times per week is great as it will speed up your metabolism. Lifting with weights (or any resistance for that matter i.e. bodyweight) will give your body a better defined look (inc your abs). Don't worry about putting on too much muscle. If you stay in the 12-15 rep range no significant muscle gains will be made (just mainly definition).It's always best to work out all muscle groups in your body during the course of a week (dont neglect other body parts (i.e. legs) as you will make greater gains. If you incorporate these types of training into your life you stand a far better chance of achieving a six pack. Obviously bear in mind your diet
Any other questions about weight/resistance training feel free to ask
Thanks so much for your help is it ok to run everydayJonny wrote:The best type of cardio training for losing fat and torching calories is interval training 2-3 times per week. The fact you love running makes this a perfect activity for you also. You can still go on long runs but interval training will yield the best results.
However, I think you should also consider lifting weights. Full body weight routines 2-3 times per week is great as it will speed up your metabolism. Lifting with weights (or any resistance for that matter i.e. bodyweight) will give your body a better defined look (inc your abs). Don't worry about putting on too much muscle. If you stay in the 12-15 rep range no significant muscle gains will be made (just mainly definition).It's always best to work out all muscle groups in your body during the course of a week (dont neglect other body parts (i.e. legs) as you will make greater gains. If you incorporate these types of training into your life you stand a far better chance of achieving a six pack. Obviously bear in mind your diet
Any other questions about weight/resistance training feel free to ask
I don't think it is wise to run everyday. Your legs (like all other muscles) need to recover after any activity you place upon them. Interval training in particular, will require rest days as you will have broke down alot of muscle fibres. Try and add variety if you wish to run as much as possible. So for example do interval training twice per week and go a long (low intensity) run once per week. You could also incprporate other cardio methods such as the rower, swimming or Xtrainer. This will make exercise more fun for yourself and has the added benefit of challenging your muscles in different ways.
At the end of the day 4-5 times running (not all interval training) per week should be okay but bear in mind your body will nedd to recover. Eat healthy and this will speed up the process.
At the end of the day 4-5 times running (not all interval training) per week should be okay but bear in mind your body will nedd to recover. Eat healthy and this will speed up the process.
short answer you can run everyday even twice a day but it is not wise to increase your weekly mileage by more than 10% without enough rest and good nutrition (carbs, calcium and good fats, protein helps keep the muscle too)
you sound to like running... well then do it just know your mileage and play around it, if you feel tired rest, if you have good feelings on the track run faster. drink plenty of water before and after but not while running (unless you run more than 1hr)
keep your form correct to minimize stress on your back and knees... form is very important! i'm sick of those fat people running like dinausores, they are doing more harm to themselves than anything else by running so poorly (bent back, feet unaligned, no adequate bras, balancing hips etc.)
for your case since you have a big , then swallow it while running it will push your shoulder back. you will get used to it just make sure you do it the first 2 or 3 days that you run
so once you stabilize your weekly mileage count you can include the 10% safe weekly increase and build up distance. always have good form and be careful of fatigue, stress fractures, inflamed ligaments/tendons etc.
good luck and see you next nyc marathon
you sound to like running... well then do it just know your mileage and play around it, if you feel tired rest, if you have good feelings on the track run faster. drink plenty of water before and after but not while running (unless you run more than 1hr)
keep your form correct to minimize stress on your back and knees... form is very important! i'm sick of those fat people running like dinausores, they are doing more harm to themselves than anything else by running so poorly (bent back, feet unaligned, no adequate bras, balancing hips etc.)
for your case since you have a big , then swallow it while running it will push your shoulder back. you will get used to it just make sure you do it the first 2 or 3 days that you run
so once you stabilize your weekly mileage count you can include the 10% safe weekly increase and build up distance. always have good form and be careful of fatigue, stress fractures, inflamed ligaments/tendons etc.
good luck and see you next nyc marathon
running tips
Running is perhaps one of the most underestimated of all sports. It seems easy enough; after all, most of us have the physical ability to run. And, unlike many other sports where hundreds of dollars in equipment are required to participate, the only equipment that a runner needs is a good pair of sneakers.
Yet, for all its simplicity, running is something that many attempt, but few commit to over the long haul. Many runners give up because they don’t see instant results; others set themselves up for failure by setting unrealistic goals.
How do you know if running is right for you? For many, the only way to truly know is to lace up the sneakers and take to the road. For the more analytical among us, here are a few questions you might want to ask yourself before getting started:
1. How is your overall health? While it’s always a good idea to consult your physician before beginning any exercise program, it is especially important to do so if you are over age 40. Depending on your general health, your doctor may want to conduct a few tests, including an EKG or cardiac stress test to determine if undertaking a running program will be right for you.
2. Do you like spending time alone? Running can be a solitary, even lonely pursuit. If you prefer to socialize while you exercise, consider finding a running partner or joining a running club. Contrary to what you may think, membership in a running club is not limited to die-hard, experienced runners. Most clubs welcome runners of all abilities and are an excellent place to learn the latest training tips.
3. Can you make a commitment? The key to a successful running program is consistency. The best results are achieved when you complete 3-5 running sessions of 30 minutes each per week.
4. Where will you run? Do you intend to fire up the treadmill that’s been gathering dust in your basement, or will you run on a treadmill at a gym? If the treadmill isn’t your speed, you will need to take your show on the road – literally. To reduce the likelihood of being injured by an oncoming car or well-camouflaged pothole, you may want to consider running in a local park.
5. Are you doing this to lose weight? If you are, there is some bad news – you’re still going to have to diet. You may be surprised to learn that many new runners actually gain weight. This is because they are replacing fat stores with heavier muscle. Consequently, you will need to pay particular attention to the number of calories you consume each day.
6. Do you have patience? The old adage “You need to walk before you can runâ€Â
Yet, for all its simplicity, running is something that many attempt, but few commit to over the long haul. Many runners give up because they don’t see instant results; others set themselves up for failure by setting unrealistic goals.
How do you know if running is right for you? For many, the only way to truly know is to lace up the sneakers and take to the road. For the more analytical among us, here are a few questions you might want to ask yourself before getting started:
1. How is your overall health? While it’s always a good idea to consult your physician before beginning any exercise program, it is especially important to do so if you are over age 40. Depending on your general health, your doctor may want to conduct a few tests, including an EKG or cardiac stress test to determine if undertaking a running program will be right for you.
2. Do you like spending time alone? Running can be a solitary, even lonely pursuit. If you prefer to socialize while you exercise, consider finding a running partner or joining a running club. Contrary to what you may think, membership in a running club is not limited to die-hard, experienced runners. Most clubs welcome runners of all abilities and are an excellent place to learn the latest training tips.
3. Can you make a commitment? The key to a successful running program is consistency. The best results are achieved when you complete 3-5 running sessions of 30 minutes each per week.
4. Where will you run? Do you intend to fire up the treadmill that’s been gathering dust in your basement, or will you run on a treadmill at a gym? If the treadmill isn’t your speed, you will need to take your show on the road – literally. To reduce the likelihood of being injured by an oncoming car or well-camouflaged pothole, you may want to consider running in a local park.
5. Are you doing this to lose weight? If you are, there is some bad news – you’re still going to have to diet. You may be surprised to learn that many new runners actually gain weight. This is because they are replacing fat stores with heavier muscle. Consequently, you will need to pay particular attention to the number of calories you consume each day.
6. Do you have patience? The old adage “You need to walk before you can runâ€Â
I don't run particularly, but I'd like to just add, if someone finds running solitary, they could try running with some sort of music device. They may though if they do that, try avoiding busy roads, and use things like Treadmills, parks, back streets, or common land like woods, heathland etc etc, incase the music impairs the runners ability to hear traffic effectively.
After all, you hear of people just strolling around with headphones on, geting knocked down by cars, but for many, music in many different forms, has shown to improve weight training or cardiovascular output, by giving some kind of added impetus or stimulus, (stimuli?), for the individual.
If someone chose to do this, it would be wise to research several kinds of Cassette, CD, Mini-disc or MP3 player, that is pretty vibration resistant, so that running doesn't cause inadequacies with the sound output.
Hopefully this adds more food for thought, to the previous and highly informative post.
After all, you hear of people just strolling around with headphones on, geting knocked down by cars, but for many, music in many different forms, has shown to improve weight training or cardiovascular output, by giving some kind of added impetus or stimulus, (stimuli?), for the individual.
If someone chose to do this, it would be wise to research several kinds of Cassette, CD, Mini-disc or MP3 player, that is pretty vibration resistant, so that running doesn't cause inadequacies with the sound output.
Hopefully this adds more food for thought, to the previous and highly informative post.
From perspective, I disagree, but please explain your rationale re: "too much cardio will make you fatter."swanso5 wrote:wts will increase muscle - increased muscle increases metabolism - increased metabolsm increases fat loss
this is the fastest way to burn fat...cardio only burns calories while you do it...the above will burn calories 90% of the time
don't run twice a day
too much cardio will make you fatter
reptitive type cardio such as running, cycling and swimming can indirectly cause you to gain fat.
How?
Say if you just started your fitness will be shit house so more calories are needed to get you through it.
If you continue to run that hard for the same distance and the same time, calories are still used but not many as your muscles and heart will be functioning better.
If calories aren't adjusted than as your not using as many as you were before, you will be eating more than your expending.
Does that make sense???
How?
Say if you just started your fitness will be shit house so more calories are needed to get you through it.
If you continue to run that hard for the same distance and the same time, calories are still used but not many as your muscles and heart will be functioning better.
If calories aren't adjusted than as your not using as many as you were before, you will be eating more than your expending.
Does that make sense???
So are you saying that the stress of the initiation of exercise program causes you to use more calories and therefore you need to eat more calories? Not quite sure what you mean.swanso5 wrote:reptitive type cardio such as running, cycling and swimming can indirectly cause you to gain fat.
How?
Say if you just started your fitness will be shit house so more calories are needed to get you through it.
If you continue to run that hard for the same distance and the same time, calories are still used but not many as your muscles and heart will be functioning better.
If calories aren't adjusted than as your not using as many as you were before, you will be eating more than your expending.
Does that make sense???
What I think Boss is referring to is that people who are not conditioned respond more favorably to exercise than those who are conditioned. Conditioned individuals have to step up their routine to continue to see results and avoid plateau.
it's not the sole course but if you don't make it harder to use more cal's, you won't ansd if food is still the same you'll gain wt
here's where i got it from and is obviously explained better:
Chunky Syndrome
By Paul Chek, M.S.S., H.H.P., N.M.T
--------------------------------------------------------------------------------
Have you ever gone to the gym and noticed that the same people seem to be exercising on the same machines, week after week? Have you noticed that these same peopleâs physique never seems to change despite their dedication? The million-dollar question is WHY? Quite simply, the body is a very conservative machine. During human evolution, food supplies were unreliable and to survive in a feast or famine environment our physiology learned to become very efficient. This efficiency carries over to modern life particularly whenever you participate in an exercise regime based upon cyclical motions (rowing, swimming, cycling, running, or using a step machine). The body quickly becomes calorie conscious, progressively accomplishing the same amount of work with less energy expenditure.
Charles Poliquin and colleagues have identified The Chunky Aerobic Instructor Syndrome. Poliquin found that aerobics instructors quickly adapted to the workload of teaching classes, often performing three hours of exercise a day. Despite the fact that this is the equivalent training level of a professional athlete, the instructors still maintained disproportionately high body fat levels. You can verify Poliquinâs findings by simply observing the bodies of people who perform a lot of cyclical cardiovascular activity; there is no question many of them are pudgier than you would expect!
Resistance training is the key to breaking away from the Chunky Aerobics Instructor Syndrome. First of all, lifting weights in the intensity zone of 8-12 reps coupled with short rest periods has been shown beneficial for releasing the androgenic hormone testosterone and growth hormone. These important hormones encourage development of lean muscle mass, which is a metabolically active tissue consuming calories 24 hours a day. Fat, on the other hand is just along for the ride! Aerobic exercise has been linked with the release of the catabolic hormone cortisol, which is antagonistic to the development of lean muscle mass. Cortisol also promotes conservation of glucose and encourages the use of fat. This might sound good on the surface, but you also become as efficient as a Honda Civic running for 80 kilometers on one gallon of gas. Then you are just like those people going for hours at a time on machines, only to utilize miniscule amounts of fat!
The Formula for Changes
Alternate between cardiovascular exercise and resistance training.
Use resistance exercises requiring multiple muscles; squats, lunges, rows, lat pull downs, and Swiss Ball weight lifting exercises. Swiss Ball weight lifting exercises consume large amounts of calories because staying on top of the ball requires activation of hundreds of muscles as stabilizers, plus the prime movers of the exercise you have chosen. video program Strong or Stable gives you about 60 exercise options.
Keep loads between 8-12 reps per set and perform five exercises in a row without rest (mini circuit).
Keep your rest periods between circuits under 1:30 minute, reducing to 1 minute as your body adapts to the development of lactic acid. Just two days of resistance training and two days of cardiovascular exercise a week will do a lot more for your shape than camping out on the stepper. After all, the leanest bodies in the world belong to sprinters, who despise the thought of aerobic exercise!
here's where i got it from and is obviously explained better:
Chunky Syndrome
By Paul Chek, M.S.S., H.H.P., N.M.T
--------------------------------------------------------------------------------
Have you ever gone to the gym and noticed that the same people seem to be exercising on the same machines, week after week? Have you noticed that these same peopleâs physique never seems to change despite their dedication? The million-dollar question is WHY? Quite simply, the body is a very conservative machine. During human evolution, food supplies were unreliable and to survive in a feast or famine environment our physiology learned to become very efficient. This efficiency carries over to modern life particularly whenever you participate in an exercise regime based upon cyclical motions (rowing, swimming, cycling, running, or using a step machine). The body quickly becomes calorie conscious, progressively accomplishing the same amount of work with less energy expenditure.
Charles Poliquin and colleagues have identified The Chunky Aerobic Instructor Syndrome. Poliquin found that aerobics instructors quickly adapted to the workload of teaching classes, often performing three hours of exercise a day. Despite the fact that this is the equivalent training level of a professional athlete, the instructors still maintained disproportionately high body fat levels. You can verify Poliquinâs findings by simply observing the bodies of people who perform a lot of cyclical cardiovascular activity; there is no question many of them are pudgier than you would expect!
Resistance training is the key to breaking away from the Chunky Aerobics Instructor Syndrome. First of all, lifting weights in the intensity zone of 8-12 reps coupled with short rest periods has been shown beneficial for releasing the androgenic hormone testosterone and growth hormone. These important hormones encourage development of lean muscle mass, which is a metabolically active tissue consuming calories 24 hours a day. Fat, on the other hand is just along for the ride! Aerobic exercise has been linked with the release of the catabolic hormone cortisol, which is antagonistic to the development of lean muscle mass. Cortisol also promotes conservation of glucose and encourages the use of fat. This might sound good on the surface, but you also become as efficient as a Honda Civic running for 80 kilometers on one gallon of gas. Then you are just like those people going for hours at a time on machines, only to utilize miniscule amounts of fat!
The Formula for Changes
Alternate between cardiovascular exercise and resistance training.
Use resistance exercises requiring multiple muscles; squats, lunges, rows, lat pull downs, and Swiss Ball weight lifting exercises. Swiss Ball weight lifting exercises consume large amounts of calories because staying on top of the ball requires activation of hundreds of muscles as stabilizers, plus the prime movers of the exercise you have chosen. video program Strong or Stable gives you about 60 exercise options.
Keep loads between 8-12 reps per set and perform five exercises in a row without rest (mini circuit).
Keep your rest periods between circuits under 1:30 minute, reducing to 1 minute as your body adapts to the development of lactic acid. Just two days of resistance training and two days of cardiovascular exercise a week will do a lot more for your shape than camping out on the stepper. After all, the leanest bodies in the world belong to sprinters, who despise the thought of aerobic exercise!
That's kind of what I thought Swanso meant, I thought he was referring to fitter people not burning as many calories, and therefore storing calories they used to burn as Fat, but don't burn anymore.sameey70 wrote: What I think Boss is referring to is that people who are not conditioned respond more favorably to exercise than those who are conditioned. Conditioned individuals have to step up their routine to continue to see results and avoid plateau.
The proviso being that the person eats about the same calories as before.
Obviously his source material clarifies things.
I would say the camping out on a stepper, is definitely a sort of thing people do, but shouldn't, as it's counter productive, obviously doing things like potentially causing overtraining, burning muscle mass etc etc.
On a slightly different note. The article mentions Pull-downs. I personally used to do Lat-pull downs, but I don't agree with them anymore. I will explain why.
In order to make them work, you either do one of two things.
1. Tip your Head / Neck forwards, to avoid hitting it with the bar, and when you go quite heavy, I think that might possibly cause strain, on the Vertebrae at the base of the Neck.
2. Some people have their Shoulders postioned slighty further back, than they would on say Shoulder Presses, just past perpendicular, and that strains the Shoulders, around the Rear Delt area, you can feel it without using weights, that has to be bad for things like the joints, and also the Rotator Cuff, and other connectvie tissues in opinion.
I have the same thoughts about Behind the Neck Presses as they require either technique to avoid getting hit on the head.
There's other things like Bent over Barbell Rows, and Reverse Pec Deck for targeting such areas, so I personally wouldn't do Behind the Neck Presss, or Lat-pull downs ever again frankly.
That's just me and thoughts, I'm not saying either excercise definitely poses physical risk, just that to me, they could.
Sorry for diverting slightly off the thread, I just wanted to express a semi-related opinion, when I thought was an appropriate moment.
for those without an assistance pull up machine (which can dictate your line of pull like machines do and increase injury risk) or can't do bodyweight pull ups, for lat width pulldowns are then next best thing...there are injury risks with every exercise so as long as you do them properly, injury should not occur...practice doesn't make perfect, perfect practice makes perfect