Ok hi guys, i'm new to this forum, and you know why i'm here lol
Ok any of you guys know any good exercises or cardio to burn fat fast?? Especially around stomach, i can use hand and grab a role of fat if you know what i mean lol
I calculated that i have about 13-14% of body fat, and i want to get down to 10 or less to be in better shape and see abs.
u need 2 do wt training...the fact that your 13 - 14% now prbably means you do 2 much cardio now anf u have the "fat areobic instructor syndrome" where all their muscle has wasted and they're stringy like a runner...answer these 1st
1 - have u done any wts before? if so wat and for how long?
2 - wat do u currently do exercise wise?
3 - wat equipment do u have at ur disposal?
4 - give a brief outline of wat u eat
ok um.. i just usually do exercise at home, i dont really go to the gym or anything but ok.
First i exercise in the morning right when i wake up, then i usually jump rope for 15 min, and then 15 min ab exercises, after that, i go back to little bit of cardio by doing little bit of boxing. Then after that i lift little bit of weights, there not really heavy, i think they're like 5lb or something, cause i dont have heavy weights at home :S lol
Ok, i a cup of milk every morning and i have 2 eggs or 2 piecies of toast. Lunch i usually eat chicken sandwitch, orange juice, a little rice crispy cake and a banana. Supper i usually have rice some kind of meat and veggie.
i replied to many of these already...as u have no epuipment check out "death by bodyweight" article by ian king...u mite need to alter some of the exercises to fit ur abilities but u'll get the idea...as for food have 5 - 7 meals a day...protein with each meal...simple carbs only at breakfast and immediately after workout...if u workout before breakfast, have a small protein only meal and then simple carbs after only...rest of the day carbs should come from salad, veg and maybe 1 - 2 peices of fruit in the 1st 1/2 of day depending on present and overall energy expenditure...for workouts i wood do "death by.." in morning and then boxing, cardio and abs at night 6 hours before bed...no carbs afterb second workout though just protien and healthy fats...all meals should be equal in portion size and spread out evenly through out the day so u'll b eating probably double wat u r now but that's wat u need 2 do...i wood advise purchasing a barbell, dumbbells and some wt plates (about 50kg in total) as bodyweight training will only do so much
What are some good cardio exercises, because i notice running and jumping ropes burns the most calories. But for the past month or 2, i've been doing it, and i dont see much results, maybe .01% changed lol
cardio is rubbish and it's only good for burning additional calories...here's a quick flow chart:
resistance training builds muscle - muscle raises metabolism (cardio does too but only during activity, resistance keeps it pumping for 48 - 72hrs later) - muscle burns fat - the more muscle you have the more fat you'll burn at rest because of higher metabolism = FAT LOSS
cardio is best added if wt loss slows down to kick start again...skipping works like resistance in that it keeps metabolism up so it's better than running...same with boxing...80% of wt loss is food so get onto that
nah i don't...always had a bit of excess skin (i'll call it that anyway) around there even when i was really skinny...i don't any cardioor ab exercises at all though so if i did i could get one probably with a few diet modifications...i hang around 13 - 14% mark and try and stay there...that's good enough 4 me at the moment...u may aklso need to actually build up the ab muscles with weighted crunch variations...15+ reps will only build endurance...abs r like any other muscle in that you need to train in the rep range for hypertrophy (8 - 15ish)...the best ab exercise i've ever done i found accidently...get some gymnastic rings if you can and the sdtability required to do anything on them will tax the abs without you even knowing it (ringtraining.com)
You can't spot reduce with fat loss. If you store fat there easy than it weill be the last to go (same with abs). All you can do in the meantime is try to tone up the pecs by increasing the muscle size and once the is low enough, no boobs. I suggest you check out the article "Regional Storage and Hormonal Implications" by Marc McDougal which discusses how levels of different hormones can increase fat storage in particular places. I'm pretty sure there's a bit on chest fat in it which may help you also. If so Iwould still try the firming up and leaning down method and use it as a last resort
I'm not sure on that one. I have read that if you sweat hard then it's a sign of "fitness" as the is becoming more efficient at cooling it's body temperature down but then again the more unfit you are the quicker you'll sweat so I'm not sure on that. I wouldn't go on sweat for how I'm exercising as I can do heavy wts and not get a great deal of sweat. Rather use weight exercises and styles that cause you to become puffed for about 20secs after each (or most) sets and that's a sign of how hard your working. If you do curls (i don't) you'l notice that although the last few reps may be hard it's because of muscular exhaustion but if you do Deadlifts or Cleans for reps it's a different type of exhaustion. Give them a try.
a 6 pack comes from diet not exercise. everyone has abs but others have more fat covering it than others. once you build the muscle up to how big you want them, it's just a matter of maintaining their size with 1 or 2 a week stuff. you wouldn't try to have them etched out 12 months of the year though. training should be done in periodisation where you might builg strength for 3 months, build size for 3 months, lose fat for 3mths and maintain figure for 3 months. if you dieted all yr round you would lose muscle and actually look worse. wat exactly are your goals? build muscle, lose fat, increase cardio, get stronger?? a 6 pack with no other muscle just looks silly
lol