Hi i am training for last one month , i am doing weights and cardio 6 days a week
i have fat in abdomen and thighs , i need to reduce them and i need to increase muscle mass in over all .
i take protein shake after work out .
kindly help me in kind of food i should take and exercise to reduce fat .
Thank you .
Need help in fat loss
Moderators: Boss Man, cassiegose
Re: Need help in fat loss
What do you eat and what times do you eat?
As for weights, I'd go for something like this.
Day 1. Weights.
Day 2. Cardio.
Day 3. Weights.
Day 4. Day off
Day 5. Cardio.
Day 6. Weights.
Day 7. Day off.
That would be one way,
The other ways are to go for a split, 3 days on 1 off, 2 on 1 off, with 2-3 cardio sessions tagged onto the back of 2-3 weights sessions, but not on consecutive days if that makes sense.
Or you go for a 4 day split, upper, lower, upper, lower 2 days on 1 off 2 days on, 2 days off. Cardio 2x a week after workouts with a further optional 3rd, on one of the two off days at the end.
As for weights, I'd go for something like this.
Day 1. Weights.
Day 2. Cardio.
Day 3. Weights.
Day 4. Day off
Day 5. Cardio.
Day 6. Weights.
Day 7. Day off.
That would be one way,
The other ways are to go for a split, 3 days on 1 off, 2 on 1 off, with 2-3 cardio sessions tagged onto the back of 2-3 weights sessions, but not on consecutive days if that makes sense.
Or you go for a 4 day split, upper, lower, upper, lower 2 days on 1 off 2 days on, 2 days off. Cardio 2x a week after workouts with a further optional 3rd, on one of the two off days at the end.
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ultimatehlth
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- Joined: Mon Sep 21, 2009 8:17 pm
Re: Need help in fat loss
A need study from NSW University in Australia found that sprint interval training burns 3 times as much fat versus moderately paced cardio. Try a 5 minute warm-up followed by 20 minutes of intervals e.g. 30 seconds sprint/60 seconds slow paced recovery. This can be done running, on a bike or swimming. Follow with a 5 minute cool down. The key is to increase pace rather than duration. You can also shorten the recovery time to a 1 to 1 ratio as you get more fit.
As for diet I recommend 30% protein ( lean beef, skinless chicken, fish, tofu), 30% fat ( nuts, avocado, olives and olive oil, salmon) and 40% low glycemic carbs ( fruit, vegetables, legumes, whole grains). Ballpark caloric intake should be 8 to 10 calories per pound of body weight. So, if you weigh 175 lbs, 1750 calories max is ideal for weight loss. If your activity is high opt for the higher caloric count.
If your is well balanced you shouldn't need any additional protein, it would just be a waste of money. You would be better served to eat extra protein in the form of real food. Post workout eat a balanced meal with-in 1 hour of exercise.
As for diet I recommend 30% protein ( lean beef, skinless chicken, fish, tofu), 30% fat ( nuts, avocado, olives and olive oil, salmon) and 40% low glycemic carbs ( fruit, vegetables, legumes, whole grains). Ballpark caloric intake should be 8 to 10 calories per pound of body weight. So, if you weigh 175 lbs, 1750 calories max is ideal for weight loss. If your activity is high opt for the higher caloric count.
If your is well balanced you shouldn't need any additional protein, it would just be a waste of money. You would be better served to eat extra protein in the form of real food. Post workout eat a balanced meal with-in 1 hour of exercise.
Last edited by ultimatehlth on Fri Oct 03, 2014 6:26 pm, edited 1 time in total.
Re: Need help in fat loss
Not sure where that 175lb figure came from. The profile says 160.6lbs. Not being rude just saying.
I'd be inclined personally to increase calories above 1,750 to allow for exercise. 2,000 a day is for sedentary males, so I'd be aiming for about 2,500 there. If he uses choices you mentioned, he'd be more than good to go, getting some combined muscle gain and Fat loss combined in the initial stages, providing he utilises good training methods and sticks to them.
That means he'd be eating roughly, a little over 15 calories per lb.
His weight is not something right now that I feel needs to be shed to any degree, but more realistlcally altered, to positively change body composition.
As I say, not being rude, as I appreciate your contributions
.
I'd be inclined personally to increase calories above 1,750 to allow for exercise. 2,000 a day is for sedentary males, so I'd be aiming for about 2,500 there. If he uses choices you mentioned, he'd be more than good to go, getting some combined muscle gain and Fat loss combined in the initial stages, providing he utilises good training methods and sticks to them.
That means he'd be eating roughly, a little over 15 calories per lb.
His weight is not something right now that I feel needs to be shed to any degree, but more realistlcally altered, to positively change body composition.
As I say, not being rude, as I appreciate your contributions
.