#7798543 - 07/30/14 01:59 PM
Re: Better workout for fat loss?
[Re: Big Tasty]
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CStyles45
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Registered: 11/06/03
Posts: 7351
Loc: Boardman, Ohio
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Plate pushes
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#7798618 - 07/30/14 02:40 PM
Re: Better workout for fat loss?
[Re: CStyles45]
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stickaz_old
Post Master Supreme
Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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I'll go out on a limb and suggest cardio for fat-loss primarily [fork-downs probably better tho], and lifting to get stronger.
Lots of people throw 20 minutes of cardio in after lifting. I suppose it's entirely up to you and your goals
goal setting has worked for me [I went from ~215 to ~187 recently but I'm back up to ~193 because lifting --I hope--heh]
eg I am more motivated to run, bike, swim, and lift because I have a 1/2 marathon in 2 months and my first every international distance triathlon the week before that. I keep swimming because when I go surfing I catch more waves
so I say work it from the goal side if you can? I always fall off the wagon if I dont have some sort of goal in front of my face. "looking better" or "I need to be healthier" has never worked for me
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Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso
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#7798622 - 07/30/14 02:42 PM
Re: Better workout for fat loss?
[Re: CStyles45]
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Design
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Registered: 12/11/02
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Loc: The OC
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^^ This
You need to consider a calorie deficit plan (if not already).
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09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7798625 - 07/30/14 02:44 PM
Re: Better workout for fat loss?
[Re: Big Tasty]
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CrazeD
Post Master Supreme
Registered: 11/25/01
Posts: 104806
Loc: San Diego, CA
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So I got a gym membership again and have been going a few times but want to increase my workouts and get into a better routine. It's a new gym (both to me and recently built) so the layout will take a few times to get used to where everything is and what I need to do on a specific day. Good thing is that it's not overly busy at the times I would go.
So I'm looking at 4x a week, weekends and two evenings during the week. Main goal is to loose the belly but I have a good base with arms, legs shoulders. What I have sporadically done so far is 40mins on the elliptical with about 20-30mins on a single body part then elliptical again for a bit.
My question to you is, with the goal of weight loss would it be better to do a full body workout each of the 4 times in the week along with the elliptical or do a back/bi, chest/tri...etc workout for the 4 days? The workout has been haphazard just trying out machines/stations so far so I would like to hammer out a routine to stick to going forward.
I had a lot of success awhile back by going to the gym 3/4 days a week and focusing on a muscle group, then jumping on the elliptical for 30 mins and maintaining a HR of 155BPM. Every now and then I'd go running also. I really felt like the elliptical worked well because I could get my heart rate in the aerobic zone. When I run, my HR goes off the scale
Something like:
Mon: Chest/Tris + 30min elliptical Weds: Bis/Back + 30 min elliptical Fri: Legs + 30 min elliptical Sun: 3 mile run
You will also need to stop eating like a piggy. After all, it's much easier to avoid the 300-calorie cookie than it is to spend 30 mins on cardio.
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#7798759 - 07/30/14 03:59 PM
Re: Better workout for fat loss?
[Re: CStyles45]
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137
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Registered: 12/06/02
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Loc: Newsomville, CA
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http://youtu.be/dpqBhYW74Ho
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#7798766 - 07/30/14 04:05 PM
Re: Better workout for fat loss?
[Re: Impulsive]
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CrazeD
Post Master Supreme
Registered: 11/25/01
Posts: 104806
Loc: San Diego, CA
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I would follow something similar to what Crazed said along with cutting calories. I would skip the machines as much as possible for both weights and cardio. I'm more of a fan of running/biking in the real world than indoors as well. As much time as you want to put it is up to you as it will be beneficial.
Yea, if you can run, it's better than the elliptical. It's also much more fun. nothing is more boring than doing cardio inside a stuffy gym lol.
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#7798773 - 07/30/14 04:08 PM
Re: Better workout for fat loss?
[Re: CrazeD]
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stickaz_old
Post Master Supreme
Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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^depending on what level of yoga pants are in front of/beside you
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Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso
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#7798777 - 07/30/14 04:12 PM
Re: Better workout for fat loss?
[Re: CrazeD]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11404
Loc: The OC
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After all, it's much easier to avoid the 300-calorie cookie than it is to spend 30 mins on cardio.
Speak for yourself.
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09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7799360 - 07/31/14 12:32 AM
Re: Better workout for fat loss?
[Re: Big Tasty]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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Ok thanks that is what I was thinking. Ya eating clean will be the big issue. Not that I eat alot, just badly.
Alright got next week off, will get it in gear.
Ditch as much white flour as possible. I like Ezekiel bread for sandwiches--that's a less "bread-y bread". Low in sugar/salt, too. I like low-carb multigrain tortillas, too. 50-70 calories depending on brand. Usually a decent amount of protein (for a tortilla) too.
Get to like vegetables. Eat a lot of them with dinner and they'll fill you up.
Avocados are filling, too. Add a little salt and they make a great mayo substitute. A go-to breakfast of mine is from the Dolce diet--an egg with avocado and turkey bacon on Ezekiel bread. Very filling.
1/2 cup of light chocolate ice cream is 100 calories and won't ruin a big workout.
Apples. Yay, apples. An apple with some peanut butter is also a great breakfast (for me).
I cheat on the weekends (within reason) just to stay sane.
I'm big on cardio, but the diet is when the belly really started to go away. Cardio helps a ton, tho and your doc will love you for it.
I do pushups/kettlebell swings on one day and pullups/chinups on another (sporadically). Jump a ton of rope in the colder weather, bike quite a bit and run a moderate amount. Nautilus workouts when school is in session (faculty freebie).
Sounds like a lot, but break it down to daily workouts and it's not. The cliche of making it your lifestyle couldn't me more true. You'll grow to love it as you see improvement and even moreso when those around you start commenting on your improvement.
The discipline will come easier as you stick with it and start seeing results. With luck, you'll grow to love it and/or find some stuff you enjoy doing.
I say all this as an average, not-so-athletic 42 year-old--not as an expert. Also, there is no universal way of doing it. More than one way to skin a cat with this stuff. Eventually, if you stick with SOMETHING, you'll figure out a program that works for you.
Best of luck.
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#7799369 - 07/31/14 12:53 AM
Re: Better workout for fat loss?
[Re: Big Tasty]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11404
Loc: The OC
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Ok thanks that is what I was thinking. Ya eating clean will be the big issue. Not that I eat alot, just badly.
I don't think you don't have to shake your habits up-side-down. Sometimes all it takes is knowledge of the calories in foods you eat the most. I'm not sure if that's something you've done in the past, but it was a wake-up call for me.
My danger foods are burgers, donuts, fries, and anything Chinese. I didn't give them up; just started eating less in those areas. Well... unless I wanted to reward myself after a 20 mile run.
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#7799593 - 07/31/14 09:39 AM
Re: Better workout for fat loss?
[Re: Design]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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My danger foods are burgers, donuts, fries, and anything Chinese. I didn't give them up; just started eating less in those areas.
Pay attention to this, Tasty. The wisest sentiment of this forum is that you can't out-train a bad diet. That's how I got fat in the first place.
Completely depriving yourself of the food you love will make you miserable. However, if you "budget" it in that day, you can do it. Eat very light throughout the rest of the day on those days where you think damage will occur. Follow it up with a big cardio session the next day.
I try to have the mentality of--during the week, it's wise choices and weekends are less so. I don't go nuts anymore, but burgers happen.
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#7799698 - 07/31/14 10:37 AM
Re: Better workout for fat loss?
[Re: Impulsive]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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I'd add in that one or two "cheat" meals can hurt a lot of progress. Personally, I think drinking wine and beer on weekends keep me about 5 pounds heavier than ideal, but whatever.
This is true, too. I'm very lucky that the one food I can't stand is cheese. That makes things a LOT easier overall. Lately, even the cheat meals suffer. I'll still try to make wiser restaurant choices. Dem fries doe
Eating consciously instead of grazing is a huge step--and a difficult one. Cutting out the day-to-day BS eating (like banging out half a bag of chips while cooking dinner) makes a colossal difference.
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___________________________________ gamby still have an EM1--go figure
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#7799782 - 07/31/14 11:42 AM
Re: Better workout for fat loss?
[Re: Design]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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After all, it's much easier to avoid the 300-calorie cookie than it is to spend 30 mins on cardio. Speak for yourself. Couldn't agree more.
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#7799832 - 07/31/14 12:26 PM
Re: Better workout for fat loss?
[Re: Impulsive]
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wolfsburg2
Post Master Supreme
Registered: 10/14/01
Posts: 61146
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I'd add in that one or two "cheat" meals can hurt a lot of progress. Personally, I think drinking wine and beer on weekends keep me about 5 pounds heavier than ideal, but whatever.
But even when you do decide to eat a burger or have pizza, just because it's shitty food, doesn't mean gorging on it doesn't matter either. Have 3-4 pieces, order thin crust, etc.
Even when I go out for a birthday to a steakhouse or something, I'm still mindful of the calories in everything as most places publish this. So something as simple as the type of steak and potato you eat and skipping the appetizer can add up to 1000-2000 calories.
This applies to many other things as well. On hot days, my work always passes out ice cream treats. We have a donut day on Fridays and meeting leftovers througout the week. You have to walk away or say no a lot of the time.
I don't know if I agree with this. I'm in the camp that refeeds kickstart weight loss again. Also food timing is important.
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#7807618 - 08/06/14 01:36 PM
Re: Better workout for fat loss?
[Re: It's Art]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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That's why I hate this forum the past 4 years
So many expert chubby people Help me out, you've always been cut, right? So you actually have no experience in fat loss? Because you've always been ripped and shit, you've never had fat to loose?
So your experience in weight loss is actually pretty minimal....
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