PLEASE HELP! BODY FAT NIGHTMARE

[AbitDown]

I am determined to get a "hot" body by summer time :wink: . High Itensity Interval training atleas 4 times a week along with weight training and perfect diet. Is that really realistic to get a toned body with very little visible fat by summer? Size 14. Id say about 25% body fat. maybe a bit less. My fat is concentrated around my stomach, LOVEHANDLES :x , inner thighs and side of thighs.

[Beowulf]

What are you doing exercise wise atm?

[AbitDown]

Cardio- 800m @ 10kmph then 200m at walking pace for recovery. (REPEAT 3 TIMES). or 3km crosstrainer. or 3km cycle. I always do the 1st one for cardio session.

Weights:

1. 6-8reps 9kg chest press x3

6-8reps bareweight squat x 3 (SUPER SET with above)

2. 6-8reps lat pull downs 30kg x 3

3. 6-8reps weight assisted split squats and lunges.

4. 6-8reps 5kg shoulder press x 3

5. 10 40kg leg extensions x 3

Core:

15 crunches x 3

15 back lifts x 3

[Beowulf]

.

Weights:

1. 6-8reps 9kg chest press x3

6-8reps bareweight squat x 3 (SUPER SET with above)

2. 6-8reps lat pull downs 30kg x 3

3. 6-8reps weight assisted split squats and lunges.

4. 6-8reps 5kg shoulder press x 3

5. 10 40kg leg extensions x 3

Why are you working in 6-8 reps?

at a glance I would recomend working in 15-25 reps with lighter weights.

How long are your rest periods?

[AbitDown]

This is what the trainer set for me to do. As well as 45sec rests. Maybe Im not doing too many reps as the weights are a bit of a struggle for me after the 5th or so. Any changes you recommend?

[VampireChick]

What is your diet like?

[AbitDown]

I think my diet is fine. I have oats and banana in the morning. Afternoon after gym il have some fruit and nuts. And dinner time some veges and some chicken? Should i be eating more? more protein?

[VampireChick]

I think my diet is fine. I have oats and banana in the morning. Afternoon after gym il have some fruit and nuts. And dinner time some veges and some chicken? Should i be eating more? more protein?

You don't mention lunch at all, or other snacks. Post what you eat and at what times you eat it, as that is quite important. Others will be able to critique it.

[teamfatboy]

VC and Beowulf raise good points...

If I were asked to help someone in your position, I'd be expecting to see reps up in the 12-15 range, lighter weights. You end up doing the same amount of "work" but that 6-8 range tends to be what's recommended for building muscle size (strength is down lower, at 4-6 reps).

Post up your whole-day diet, with meal times, and be honest.. if you're having a Mallowpuff for morning tea, say so, otherwise the advice'll be off. And, tragically, your bodyweight... which is key to setting an effective diet, honest!