Weight Loss

[Caleb Dunedin]

Hi There, Just wanting some workouts i could do to improve weightloss and drop weight, Im currently 107kg (as of 5pm Today) And im really wanting to get under the 100kg mark And loose my chest area, At the momment ive just started doing This 3 times a week

5 Minutes Bike

5 Minutes Rowing

20 Minutes Cross trainer

5 Minutes Flat Treadmill

5 Minutes incline Treadmill

5 Minutes Flat Treadmill

I usually do this then go onto Weights for about half an hour after woulds, Usually im sweating badly after 10minutes of doing cardio

Any ideas would be greatly apprecitated or workouts that have worked for other people in the past

Cheers, Caleb

[teamfatboy]

Hey Caleb

Some thoughts:

Swap the sequence - do weights first, then cardio. Warm-up lightly, do the heavy lifting, then the cardio. You also probably loose some value by jumping from machine to machine.... pick one or two at best, and hit them for 20 mins each, maybe.

Post up a diet - all the cardio in the world won't do a thing without proper diet.

And keep doing the weights, or you'll lose muscle volume and muscle tone - sure, you'll be lighter, but softer. Lean muscle, built through diet and weights, is denser than fat, so you'll look smaller, but more toned, even though your weight on the scales may not vary.

[Caleb Dunedin]

hi There, Thanks for your reply,

Diet during work days goes something along the lines of this

5:30am Wake up - No Food

6am Start work

8am Cup of museli + youghurt + Glass of water

10am Lunchtime Left Over Tea from Night before

1230pm Museli bar plus peice of fruit

245pm Subway 6 inch(depending, Gf is manager, Free :pfft: )

7-8pm Gym

815ish Protein Shake

830ish, Tea Depending if feeling hungry or not

In the weekend It varys Dramatically

Was out late last night, And All ive eaten to day is an apple and a meat pattie haha, So some days are different

[teamfatboy]

Do you like coffee - it can help stimulate the metabolism. But black, no sugar!

First thoughts, your diet needs work. You're way light on protein, too high on carbs.

You're probably not helping starting work on an empty stomach - if nothing else, throw down a protein shake immediately on getting up.

You're not drinking enough water. At least two litres/day....

Have you had a good read of the stuff under the 'Resources' Tab at the top of the page? Have a look there.

Oh, and let's have a look at your weights routine - you're training three times a week, right?

[Caleb Dunedin]

Hiya, Not a fan at all of coffee.

I am training 3 times a week For weights, if you want me to post up what im doing Ill happyly do that

[teamfatboy]

For your training routine, you could list a day-by-day breakdown, we don't need the actual weights, just how many reps, how many sets, for each exercise.

[Caleb Dunedin]

I Will do cardio Before each weight session which usually lasts about half and hour Or maybe longer depending,

Monday And Friday are as follows

12 Reps x 3 Sets Bench Press

12 Reps x 3 Sets Incline Bench

12 Reps x 3 Sets Shrugs

12 Reps x 3 Sets Shoulder Press

12 Reps x 3 Sets Ezi Grip Curls

12 Reps x 3 Sets Head Tri Ext DB

12 Reps x 3 Sets incline sit ups

12 Reps x 3 Sets Incline sit ups Weighted

Wensday Is Different And is As follows

12 Reps x 3 Sets Bench Press

12 Reps x 3 Sets Decline Bench

12 Reps x 3 Sets Dumbell Press

12 Reps x 3 Sets Seated row

12 Reps x 3 Sets Pull Ups

12 Reps x 3 Sets FLY-BW

12 Reps x 3 Sets Reverse Curls EZI

12 Reps x 3 Sets Back Tri Ext DB

[rose]

There is no such thing as "weight loss". Only fat loss. Or muscle loss. Or bloat loss. Or gain. Etc.

:grin:

[teamfatboy]

I Will do cardio Before each weight session which usually lasts about half and hour Or maybe longer depending,

Monday And Friday are as follows

12 Reps x 3 Sets Bench Press

12 Reps x 3 Sets Incline Bench

12 Reps x 3 Sets Shrugs

12 Reps x 3 Sets Shoulder Press

12 Reps x 3 Sets Ezi Grip Curls

12 Reps x 3 Sets Head Tri Ext DB

12 Reps x 3 Sets incline sit ups

12 Reps x 3 Sets Incline sit ups Weighted

Wensday Is Different And is As follows

12 Reps x 3 Sets Bench Press

12 Reps x 3 Sets Decline Bench

12 Reps x 3 Sets Dumbell Press

12 Reps x 3 Sets Seated row

12 Reps x 3 Sets Pull Ups

12 Reps x 3 Sets FLY-BW

12 Reps x 3 Sets Reverse Curls EZI

12 Reps x 3 Sets Back Tri Ext DB

A suggestion - to lose fat (thanks, Rose!) do cardio AFTER weights; and

A question - when do you train legs?

That's a good solid upper body workout - but remember, there's no such thing as spot reduction. To burn fat, burn calories. Your legs are amongst your biggest muscle groups, so the more you work them, the more calories.

With that upper body work-out, the muscles you'll reveal when you burn the fat are going to be toned and defined - but without calorie burn you'll take longer to uncover them.

Bodyfat tends to go first from the places it arrives last - so if you always had a bit of upper body fat, it'll take a while to shift. But the good news is that by the time its gone, the rest will probably be pretty well sorted.

[Caleb Dunedin]

Never really thought about training legs, but i defiantely see where your coming from, Why do you recomend doing cardio after weights?

[teamfatboy]

Never really thought about training legs, but i defiantely see where your coming from, Why do you recomend doing cardio after weights?

The other reason to train legs is, when you get a buff upper body, you'll have chicken-legs...gotta have proportion, yo!

One reason for doing weights first is (if I've got the explanation right) that muscle glycogen levels will be higher in fresh, unfatigued muscles, so you'll do "more work". More work, equals more calories burned.

Think about it in these simplistic, not 100% scientific terms. If you can press fifty kilos ten times, that's a certain amount of calories burned. But, if your system is fatigued by cardio, you may only manage eight reps - twenty percent less calories burned. More reps at more weight also equals more micro-damage to the muscles, which is what it takes to make them grow. If the muscles grow, more lean muscle mass, more calories burned.

Think about it - especially in long-distance runners, they're lean as a stick, but not particularly well-muscled. What musculature they do have is very toned, no mistake or disrespect, but it's a completely different look.

For you, wishing to reduce bodyfat, the objective has to be two-fold: build lean muscle mass, and burn calories, any way you can.

[Caleb Dunedin]

Ahh i see Now, Definately going to be doing that from now on haha,

Thanks for the tip

[Flex]

The other reason to train legs is, when you get a buff upper body, you'll have chicken-legs...gotta have proportion, yo!

One reason for doing weights first is (if I've got the explanation right) that muscle glycogen levels will be higher in fresh, unfatigued muscles, so you'll do "more work". More work, equals more calories burned.

Think about it in these simplistic, not 100% scientific terms. If you can press fifty kilos ten times, that's a certain amount of calories burned. But, if your system is fatigued by cardio, you may only manage eight reps - twenty percent less calories burned. More reps at more weight also equals more micro-damage to the muscles, which is what it takes to make them grow. If the muscles grow, more lean muscle mass, more calories burned.

Where did you lean this from? There's so many more variables to calorie expenditure during weight training that weight vs reps can't be the only things you take into consideration when calculating calories burnt. And more reps at greater weight doesn't always equal greater muscle growth. You've got to consider time under tension, rest intervals, number of sets etc. And you don't do weights to burn calories (well I don't anyway) so shouldn't even be considering this as a factor.

Doing cardio after weights is essentially wasting all that effort in the gym as you're already in a catabolic state from weight training and then go and spend 30 or 40 minutes burning up muscle tissue. Not a good idea. Split your cardio and weight training up into two sessions, either morning and night or alternating days.

There's no way you can do a decent cardio session after a heavy bench or shoulder session and you should avoid running after squats due to increased risk of injury from fatigued leg muscles.

And if you've blown yourself in a HIIT session how could you honestly expect that it would be a good idea to go and lift weights.

If for some reason you must do them in the same session do first what takes priority. If you want to lose weight, do cardio first in the understanding that you won't make much progress with your weight training. Or do your weights first in the understanding that you won't greatly contribute to fatloss.

If you feel energetic enough to do both in one session then you're making compromises somewhere and won't be getting the full benefit from either of them.

[teamfatboy]

I think maybe it's in the way I explained myself, Flex.. but I did say it was simplistic, yep?

The basic point I was trying to convey was that a benefit of building lean muscle mass is extra potential calorie burn. If what I said could be read that doing weights burns calories, that wasn't the intent. Incidentally, I didn't advocate doing HIIT then weights...

This guy needs good advice, and I'm glad there's more than just me chiming in... 'cos I'm not as experienced as many on here. But I am speaking from experience that HAS worked for me.

[laurasaur]

If for some reason you must do them in the same session do first what takes priority. If you want to lose weight, do cardio first in the understanding that you won't make much progress with your weight training. Or do your weights first in the understanding that you won't greatly contribute to fatloss.

If you feel energetic enough to do both in one session then you're making compromises somewhere and won't be getting the full benefit from either of them.

this makes me feel muuuch better about doing cardio before weights in the morning

[vincent vega]

Try green tea first thing in the morning. It Starts your metabolism just like coffee.

Also it is believed that during sleep your body releases fatty acids. Cardio for 15 minutes as soon as you get up burns this fat.

If you do not burn it it goes back to the fat cells. I cant guarentee this info but it comes from a dietitian. (Maybe the b'stard just wants to see me hurt first thing!)

Also low GI carbs before bed. Good for energy the next day.

[Caleb Dunedin]

Im very thankful for everyones advice, it helps alot

i think i will slightly back off on the weights side of thing and go more for cardio and weightloss than getting bigger

[Caleb Dunedin]

weighing in at 105kg as of 10am this morning, focusing more on cardio side of things now, i was weighting 109kg on monday the start of this week lol