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August 7th, 2008, 06:01 PM
|  | Female Body Sculptor | | Join Date: Jul 2006 Location: Deos Fortioribus Adesse
Posts: 15,116
Rep Power: 657592 | | Quote:
Originally Posted by fitroy  if you want to get rid of more fat you must get stronger and faster. That translates to training more like a sprinter. Lifts weights in the lower rep range maybe 6-8 reps per set and perform some super sets in your routine. Forget long slow cardio, you would be wasting your time, do intervals not more than 10-15 minutes after each strength session. Keep your calories high to fuel this type of training (1800-2200). The fat will melt away! | I wonder if you actually read any of this thread? |
August 7th, 2008, 06:01 PM
| | New Member | | Join Date: Jul 2008
Posts: 36
Rep Power: 1766 | | | Info on my cardio routine (and heart rate). Heart rates are either taken by the machine, and I also have a wrist watch that reads it (battery is going dead though). Maybe I need to be making changes to this as well.
On weight days I normally did 10-15 minutes cardio at the end. This would be treadmill, elliptical, bike, or one of the other machines like that (don't know the names). And it probably is what your considering slow long cardio, heart rate in the 110-125 range.
On non-weight days I normally do 1 hour of cardio. This is the same "slow long cardio". I will go slow, heart rate in the 95-105 range for 10 minutes, then faster for 10 minutes, 110-125 range. Usually after 20-30 minutes I switch to another machine.
My workplace has a gym in it, and on Tuesdays, Thursday, and Fridays when I am in the office I go at lunch and walk o the treadmill for 45 minutes and watch tv. This is separate from my above routine. I also walk the dog at least every other day for 20-30 minutes, at a slow walk pace.
How should I change my all cardio days, lunch time cardio, and after weights cardio to strip away the last of the belly fat. Six pack here I come?  |
August 7th, 2008, 06:13 PM
| | New Member | | Join Date: Jul 2008
Posts: 36
Rep Power: 1766 | | Quote:
Originally Posted by Steve How much bigger is your muscle? Or does it only look bigger? Did you measure? | I did not measure a long time ago so it could be bigger, or only loog bigger due to fat loss. I guess stronger was a better term than bigger. Quote: |
I'd pretty much always opt for free weights over machines. You can read in the stickies why... I believe in the words of wisdom thread.
| I got quite a few stickies to read though. Quote:
Volume doesn't maintain strength. Intensity does. Does this make sense to you?
You keep going back to strength. You should get stronger doing things how I propose. Tons of volume doesn't make you stronger. Sure, you got stronger, but that was a very suboptimal road.
| This was the information I was missing, and it makes sense. So I got stronger, but not any faster and wasted a lot of time going crazy in there. Quote: |
I don't like that you say 2-3 chest machines.
| Is there a better way to say it? I could have said that I do BB flat bench, DB incline, hammer decline, hammer wide chest, etc. No I was just tracking each item and it's calories for review. I don't have a food scale yet and will have to go out and buy one. Are they pretty cheap at walmart? Also, how will I weight stuff like yogurt? I could easily weigh some of my meals like breakfast, dinner, and my lunch if I take it.
I think if I could weight at least all of one days food on my "normal routine", and see the real calorie count that might tell us quite a bit.
Do you put a beer on the scale? :-) only 99 calories in a bud select. |
August 7th, 2008, 06:56 PM
|  | Junior Member | | Join Date: Oct 2006 Location: Playa Del Rey, CA
Posts: 177
Rep Power: 2067 | | Quote:
Originally Posted by Steve All sets. Failure on occasion is okay. Doing it often, especially while dieting is no good. | hmm....I've been lifting to failure for a while now while dieting. Could it be the reason why I'm not seeing much gains in strength lately?
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Last edited by BigMOFO; August 7th, 2008 at 06:59 PM.
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August 7th, 2008, 07:05 PM
| | Female Body Sculptor | | Join Date: Jul 2006 Location: Deos Fortioribus Adesse
Posts: 15,116
Rep Power: 657592 | | Quote:
Originally Posted by pcm2a This was the information I was missing, and it makes sense. So I got stronger, but not any faster and wasted a lot of time going crazy in there. | Precisely Quote: |
Is there a better way to say it? I could have said that I do BB flat bench, DB incline, hammer decline, hammer wide chest, etc.
| I'm saying you don't have to blast your chest from all those angles. Quote: |
No I was just tracking each item and it's calories for review. I don't have a food scale yet and will have to go out and buy one. Are they pretty cheap at walmart?
| Depending on what you consider cheap, yes.
20 bucks or so for a digital scale that weighs in grams and ounces. Quote: |
Also, how will I weight stuff like yogurt?
| Depends on what you're talking about. You obviously don't have to weigh single serving foods. That package will have all the info you need. So if you buy yogurts by the single packets, don't bother weighing.
However, if you buy the big, multi-serving tubs of yogurt, you simply put a bowl on your scale, turn it on, and put the amount of yogurt you're shooting for in the bowl. Quote: |
Do you put a beer on the scale? :-) only 99 calories in a bud select.
| Hahahaha
Nope, I do nothing but beer but use it to get drunk. |
August 7th, 2008, 07:11 PM
| | Female Body Sculptor | | Join Date: Jul 2006 Location: Deos Fortioribus Adesse
Posts: 15,116
Rep Power: 657592 | | Quote:
Originally Posted by BigMOFO hmm....I've been lifting to failure for a while now while dieting. Could it be the reason why I'm not seeing much gains in strength lately? | Most certainly.
I don't have time to delve into the details at the moment but I highly suggest reading this article written by a buddy of mine who really outlines it well: Lifting to…Fail? - Muscle Science :: Science Beyond Bodybuilding |
August 7th, 2008, 07:23 PM
| | New Member | | Join Date: Jul 2008
Posts: 36
Rep Power: 1766 | | | Most of the foods I'm eating are single serving foods with labels on the package. Eggs, bacon, yogurt, beans, some of the fish, etc. The pork chop I ate for lunch wasn't so it needed to be weighed. Does that mean on eggs, bacon, yogurt, etc it is ok to just go by the packages calories like I have been doing? Or is there some other information I need to get off the package along with the calories for this experiment? |
August 7th, 2008, 07:40 PM
| | Junior Member | | Join Date: Oct 2006 Location: Playa Del Rey, CA
Posts: 177
Rep Power: 2067 | | | Thanks Steve, the article was a real eye opener for me. What do you think about the author's 4 week build-up/build-down plan? good thing while on a diet?
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August 7th, 2008, 07:59 PM
| | New Member | | Join Date: Jul 2008
Posts: 36
Rep Power: 1766 | | | One other late night food question about calories and carbs. Previously I just counted calories (not weight), but did not care about carbs. I would eat a subway, rice, potato, etc. For the past 5 weeks I have cut out the carbs, should I continue doing that? I can definitely say I enjoyed eating the breads/rice/potatoes more than not eating them... |
August 8th, 2008, 05:30 AM
| | Female Body Sculptor | | Join Date: Jul 2006 Location: Deos Fortioribus Adesse
Posts: 15,116
Rep Power: 657592 | | Quote:
Originally Posted by pcm2a Most of the foods I'm eating are single serving foods with labels on the package. Eggs, bacon, yogurt, beans, some of the fish, etc. The pork chop I ate for lunch wasn't so it needed to be weighed. Does that mean on eggs, bacon, yogurt, etc it is ok to just go by the packages calories like I have been doing? Or is there some other information I need to get off the package along with the calories for this experiment? | You should be plugging everything into fitday.com
This way we can see your calories, protein, fat, and carbs.
No, you wouldn't have to weight those single serving items. Meat yes. Things I always find myself weighing include meats, nuts, fruits, cheese, etc. |
August 8th, 2008, 05:32 AM
| | Female Body Sculptor | | Join Date: Jul 2006 Location: Deos Fortioribus Adesse
Posts: 15,116
Rep Power: 657592 | | Quote:
Originally Posted by BigMOFO Thanks Steve, the article was a real eye opener for me. What do you think about the author's 4 week build-up/build-down plan? good thing while on a diet? | You mean the RPE stuff? |
August 8th, 2008, 05:36 AM
| | Female Body Sculptor | | Join Date: Jul 2006 Location: Deos Fortioribus Adesse
Posts: 15,116
Rep Power: 657592 | | Quote:
Originally Posted by pcm2a One other late night food question about calories and carbs. Previously I just counted calories (not weight), but did not care about carbs. I would eat a subway, rice, potato, etc. For the past 5 weeks I have cut out the carbs, should I continue doing that? I can definitely say I enjoyed eating the breads/rice/potatoes more than not eating them... | Just eat how you would normally eat. Low carb you just started so that's not how you ordinarily eat. |
August 8th, 2008, 05:40 AM
| | New Member | | Join Date: Jul 2008
Posts: 36
Rep Power: 1766 | | | I realise that eating low carb is only been how I am eating for one month, but I don't want to go back to eating bread, potatoes, rice, and other high carbs items if it will just slow progress down. If it doesn't make a difference either way (the way I'm leaning) then of course I'll be glad to go back to eating those items :-)
I'll also plug it all into the fitday sake to make things easy for everyone. Since most of the stuff is single serving I should be able to transfer it all over, except for a few things that I need to weigh. Hopefully I can pick that up scale tonight or tomorrow.
Do you have a good source for what I'm supposed to do once I have this gram amount and how to get calories/carbs/fat from that? For example, when I slap a peice of fresh fish up there from publix it's not going to come with any nutritional information. I can pull it off from some website, but it would be an estimation.
Last edited by pcm2a; August 8th, 2008 at 05:43 AM.
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August 8th, 2008, 06:08 AM
| | Female Body Sculptor | | Join Date: Jul 2006 Location: Deos Fortioribus Adesse
Posts: 15,116
Rep Power: 657592 | | | | |
