Is this just a big MYTH??

[superqt4u2nv]

How important is it to do you cardio in the a.m?
I am really not a morning person I hate getting up early. But I have read so many times that it is so much more effective if you do your cardio in the a.m. plus you can get away with doing less and getting better reults.
If it is not a myth and I have to get my lazy ass up will 30 minutes be enough 4 times a week? Oh yeah any ideas of something fun to mix things up perferably outside.

 

[slinky]

I perform the majority of my HIIT sessions in the A.M.

Reason being is that your body is picking up steam (metabolism) at that time, and as the evening nears (and bedtime), your body begins to slow down, preparing for impending ZZZZZZZ's.

So, my thinking is the A.M. would be the perfect time to burn up excess BF or maintain BF%. I do perform SOME HIIT (boxing) in the evening (5-7PM); however my primary "burn bodyfat burn" time is in the mornings.

As for how much cardio for you is necessary? Well, what's your stats?

 

[Daisy_Girl]

IMHO - it doesn't matter WHEN you do cardio,a s long as it gets done. If you are NOT a morning person, you might end up either 1) skipping cardio to sleep in or 2) not doing it very intense because you are tired. Everyone is different, so what is effective for me might not be the most effective for you.

That said, there is conflicting research on whetther to do it AM or PM, empty stomach or not. I think you should just do what works best for YOU. If you are losing fat doing cardio in the afternoon or evening - then why change it?

I used to be a die-hard cardio person in the afternoon and evening. Switched to AM cardio about 6 weeks ago and I LOVE it. I think it works better for me now. It sucked getting up early for a couple days, then I got used to it. Now I can't sleep in! AM cardio really suits me.

 

[spatts]

The difference is fuel.

First thing in the morning your doing cardio in a fasted state and the idea is that you will tap into the fat faster.

 

[KEL]

First thing in the morning your doing cardio in a fasted state and the idea is that you will tap into the fat faster.

idea or fact

 

[spatts]

Hehehe...that's why I said idea. I have always had good luck from sprinting in the evening. My logic is that I burn off all the extra cals before I go to bed, so nothing goes unused/stored.

My opinion on this has never been very popular with the "scientists," though.

 

[superqt4u2nv]

Stats are less than impressive at the moment. 5'7 165 have not gotten my bf done in a little while but I am pretty sure it is up around 20%. I want to drop 20-30lbs and drop about 5% bf. Any suggestions on lifting? I used to do hour of cardio 4 times a week it was in the eveing. Then I started reading that much cardio is the devil. So now I am somewhat lost. I really got off track when I got a desk job. Help please!!!
My diet is pretty clean I think.
Cottage cheese and fruit in the a.m. sometime all bran skim milk as well
Lunch is chicken rice and mixed veg.
Mid-day protien bar or tuna or cottage cheese and fruit
Dinner protien shake or chicken and green salad

 

[spatts]

Ditch the fruit, get more protein, where are the carbs? You need carbs to burn fat.

 

[superqt4u2nv]

Hehehe...that's why I said idea. I have always had good luck from sprinting in the evening. My logic is that I burn off all the extra cals before I go to bed, so nothing goes unused/stored.

My opinion on this has never been very popular with the "scientists," though.

Spatts you do your cardio at night?

 

[spatts]

I don't do alot of "cardio" to burn fat...we are talking about fat burning, right?

 

[superqt4u2nv]

Fruit is carbs I thought. I try not to eat to much rice bread pasta etc. Am I wrong?

 

[superqt4u2nv]

Yes fat burning for sure. I have read some diffrent threads about your cutting diet but I have never been able to find the diet. Think that would help me out?

 

[spatts]

If you want to lose fat, diet is where it's at...and you're right. The "white" foods have to go.

 

[slinky]

Processessed foods, or carbs, are the devil or as my southern friends like to say, "debil".

Do you have a diet log? If not, begin one now.

From the breakdown of what you eat, it just seems you're not also eating enough. You know, you can sabotage fat loss plans by not providing enough fuel for your body as well.

As for weight training? What are you doing now?

 

[superqt4u2nv]

I try to eat between 1250 - 1500 cal is this too much to little? So I can eat fruit? I love fruit! I was following the weight watchers points but I have stop losing with it so I am going to change it up.

 

[spatts]

Fruit-fructose-sugar

Eat more.

No one ever got fat eating chicken and greenbeans.

 

[superqt4u2nv]

4 times a week

2 days lower

3 sets of 12

leg extensions
calf raise
hamstring curl
i forget what they are called but the two diffrent machines one is for inner thighs the other is outer thighs

abs
crunches variations all to faliure

2 days upper

3 sets of 12

bicep curls
tricep extensions
pullovers
seated rows
incline press
dips to faliure

all days 30-45 min of cardio before lifting

 

[FitFossil]

For good suggestions on lifting, read the "sticky" post called "Proper Steroid-free Training" by Realgains at the top of the Women's board.

Even though you're trying to lose fat, it's very important that your body get sufficient calories and nutrients. Otherwise much of your training time and effort will be wasted, because your body won't be performing at optimum levels.

 

[superqt4u2nv]

I been taking a supplement called Nutrabolics.
CLENbutical and InsuLean

I must admit though that on weekends I tend to party umm pretty hard at times (blushing) I don't drink that much most of the time 2-3 drinks Friday and Saturday night. However I like after hours clubs and all things that go with it. (Wink Wink) I will dance from about 1-5 a.m. sometimes both Friday and Saturday night. Could this be slowing my progress?

 

[superqt4u2nv]

Fruit-fructose-sugar

Eat more.

No one ever got fat eating chicken and greenbeans.

Understood.
Could you give me the link to the thread where your cutting diet is posted?

 

[superqt4u2nv]

For good suggestions on lifting, read the "sticky" post called "Proper Steroid-free Training" by Realgains at the top of the Women's board.

Even though you're trying to lose fat, it's very important that your body get sufficient calories and nutrients. Otherwise much of your training time and effort will be wasted, because your body won't be performing at optimum levels.

I have read that thread. I have a problem with the lower body training. Squats and presses. I have big thighs it is genetic the get very muscular quick nice but they get bigger. I am not talking a little either I mean a lot. A friend who is into lifting I had told him about this and he told me to drop the squats and presses. As well it says this is to gain strength (that is fine) size (no way hose I am trying to get smaller).

 

[slinky]

The thing is, your thigh measurements may seem "big" possibly due to your BF%. Just a thought.

If what you're looking for is strength gains, then lower your leg volume work. In other words, decrease the amount of reps per set. If you're doin' 8-10, then work in the 5-7 rep range.

Even though, I believe you should continue with the 8-10 rep range, get your diet in order and see what happens when you begin performing squats.

 

[spatts]

Bulky = fat = Need a better diet

I always thought I had huge legs too. They are smaller than ever now at a leaner 26". They were hard before, but a lot of muscle with even a LITTLE fat, looks to the eye like a WHOLE LOT of fat.

In my case, the best way to accomodate large legs was to grow some shoulders. Symmetry is symmetry, irrespective of size.

 

[valerie]

I'm so glad you replied slinky, I was thinking the same thing that the fat on her legs is what is making them big not the muscle.

But I knew I'd be not as nice as in my reply as you were!

The squats and deadlifts will give your legs and butt the shape you want. I'm sure others will chime in with the same advice.

 

[Daisy_Girl]

I agree with the ladies above. I too have genetically muscular legs. I always kept away from squats and heavy weights because they made my legs "big". But finally I realized that my legs were actually only big when my body fat was higher. So it was the FAT, not the weights that made my legs bulky.

Squats make my legs dense, solid and shapely. And by building muscle, I am raising my metabolism, which burns more fat, which helps me reach my goals faster......

IMO, you don't necessarily have to do major heavy squats. I go very close to failure (no training partner, so I don't go to true fall-on-the-floor-failure) in about 8-15 reps (depending on the set and the day). Squats and lunges - I love 'em!

 

[superqt4u2nv]

Thanks ladies....
Ok going to change a few things up I guess keep you post on my progress. What is a realistic time line to lose 20-30 lbs?

 

[SteelWeaver]

I'm not sure that 20-30 lbs = 5% bf. According to my calculations, if you're 165 and 20% bf, you have 33lbs fat. If you lose 30 lbs (and assuming the completely unrealistic notion that it's all FAT you lose) you are gonna be one SKINNY woman (and probably dead too, since no woman - or anyone - can have that low bodyfat and survive). Where did you get those numbers? If you want to lose 5% bf, you're looking at about 8-10 lbs.

I don't want to be a party pooper or anything, but YES, the booze and the loss of sleep on the weekends WILL affect your progress (unless you're Chris Cormier, but then again, he still hasn't won the Olympia and all the partying is probably why).

What do you do at an after hours club, btw? (heh heh,just interested ...)

I wish I had the same excuse for my large waist - fat over big muscles ... but I sincerely doubt this is the case

 

[Scarlett33]

I'm not sure that 20-30 lbs = 5% bf. According to my calculations, if you're 165 and 20% bf, you have 33lbs fat. If you lose 30 lbs (and assuming the completely unrealistic notion that it's all FAT you lose) you are gonna be one SKINNY woman (and probably dead too, since no woman - or anyone - can have that low bodyfat and survive). Where did you get those numbers? If you want to lose 5% bf, you're looking at about 8-10 lbs.



I love this answer. It has taken me years to learn that with my Height and build my "ideal" wt of 125lbs was not realistic or maintainable. My 125lb sister was floored the other day when my 147lb butt fit nicely in her size 6 jeans and they looked way better on me if I do say so myself

 

[smoknjilly]

I love this answer. It has taken me years to learn that with my Height and build my "ideal" wt of 125lbs was not realistic or maintainable. My 125lb sister was floored the other day when my 147lb butt fit nicely in her size 6 jeans and they looked way better on me if I do say so myself [/B][/QUOTE]


awesome

 

[slinky]

Thanks ladies....
Ok going to change a few things up I guess keep you post on my progress. What is a realistic time line to lose 20-30 lbs?

Realistic timeline for you ? Well, I know what I can do if I needed to drop 20-30lbs; and I'm sure spatts knows what she could do, as well as Steel, and any of the other fine ladies that have posted here.

It's quite individual. You can take into account the "don't lose more than 1.5 to 2 pounds a week"; but here's what I think you should do: get your BF% measured, log all of your stats in a diet/training journal. Begin your new regimen, after 6-weeks, measure your BF% again. If you've lost BF and gained LBM, then you're on the right track. If not, look back over your journal, make adjustments to either diet or training and continue on for another 6-weeks.

Yeah, seems like a looooooong time, but in the end here's what you'll gain from this experience: you'll become more intuned with your bod. You'll know what it takes to either lose BF or gain LBM. You'll learn about diet/nutrition for your bod. How training affects it. WOW. This is some pretty valuable info and the neat-o thing is, this is only the beginning! And stuff that you wouldn't learn if you set yourself on a timeline to lose weight.

Ya got all the time in the world; especially when considering that this is for a lifetime. 'K? And you have this board whenever you need encouragement and answers. Lucky you!

(this was my kick in the ass speech. Hopefully it was okay )

 

[valerie]

Gotta chime in again-The time it takes is not the point. Most likely (hopefully anyhow) you will be alive a year from now, sooooo does it really matter how long it takes? You can live only one day at time and is being 20-30 lbs lighter really gonna make you happy? The point being to find a lifestyle that keeps you feeling good, healthy, and satisfied. That is the way to SUSTAIN the positive changes you want. Any of us can drop a lot "weight" but can we maintain this? This is the reason we are so very adament on weight lifting to gain muscle. The muscle helps us to keep our metabolism up, so we can eat more food. Plus muscle looks soooo much better than fat!

Reread scarletts post. This is the truth. I would suggest cleaning up the diet, lift weights, add cardio as needed, and watch your body change. Obsessing over the weight scale is a exercise in futility. It never gives an accurate idea of what is really going on.

The magic is in the food and in the iron-valerie

 

[FitFossil]

I agree with the ladies above. I too have genetically muscular legs. I always kept away from squats and heavy weights because they made my legs "big". But finally I realized that my legs were actually only big when my body fat was higher. So it was the FAT, not the weights that made my legs bulky.

Squats make my legs dense, solid and shapely. And by building muscle, I am raising my metabolism, which burns more fat, which helps me reach my goals faster......

IMO, you don't necessarily have to do major heavy squats. I go very close to failure (no training partner, so I don't go to true fall-on-the-floor-failure) in about 8-15 reps (depending on the set and the day). Squats and lunges - I love 'em!

I've had the same experience as Daisy_Girl. I had very muscular legs from years of riding and showing horses. Trouble is I also carried most of my fat in the lower half. The top half and bottom half of my body looked like they belonged to 2 different people. It wasn't until I gave up my fear of lifting heavy and also started sprint training that my legs actually changed for the better. Even though my body weight has gone up 10 pounds, I dropped 2 pant sizes.

 

[superqt4u2nv]

What do you do at an after hours club, btw? (heh heh,just interested ...)

E mostly and lots of dancing!!

 

[superqt4u2nv]

Yeah, seems like a looooooong time, but in the end here's what you'll gain from this experience: you'll become more intuned with your bod. You'll know what it takes to either lose BF or gain LBM. You'll learn about diet/nutrition for your bod. How training affects it. WOW. This is some pretty valuable info and the neat-o thing is, this is only the beginning! And stuff that you wouldn't learn if you set yourself on a timeline to lose weight.

Ya got all the time in the world; especially when considering that this is for a lifetime. 'K? And you have this board whenever you need encouragement and answers. Lucky you!

(this was my kick in the ass speech. Hopefully it was okay )

Thanks!! Yes it is a kick ass speech. I am just wonder though if it is realistice for me to aim to enter an compatition in May 2004. Calling my club right now to get mj BF% done. Oh yeah you know those scales that have the BF measurment on them how accurate are they?

 

[gettinlarger]

Calling my club right now to get mj BF% done. Oh yeah you know those scales that have the BF measurment on them how accurate are they?

Get it professionally done.

And stop dancing until 5am on ecstasy ...

 

[superqt4u2nv]

Get it professionally done.

And stop dancing until 5am on ecstasy ...

I am going to get it done at the gym. I am just trying to find out if it is worth while to buy a scale with BF% measurment on it. You got to book a BF measurment with a trainer at my club and every time you talk to one they want you to buy sessions. It drives me nuts ... all I want is my BF%.

Give up dancing never E ok if I need to for results I guess I will have too!

 

[slinky]

Get your BF% professionally done. Uh huh, agree with that.

As for scales; Tanita is a good brand. They have scales that also have a "athlete" setting. In other words, they can read a greater range of BF% (can go lower than "average"). BUT I really, really, really advise you living without a scale. Just get your BF measured, do your thing for the 6-weeks, get it measured again....

I threw my scale out well over 7-years ago. Best damn day of my life. There's a nice garbage can in the bathroom where it use to set at.

 

[gettinlarger]

I am going to get it done at the gym.

No. Get it professionally done ...

 

[superqt4u2nv]

No. Get it professionally done ...

What do you mean professionally?

 

[lil k]

What do you mean professionally?

i think he is saying that at the least you need to get tested via the hydrostatic (underwater) method. a lot of gyms do not do this, they just measure or use calipers. hydrostatic weighing is the method by which all other means of measurement compare their degree of error.....

 

[superqt4u2nv]

Oh ok well any body know of where in the Toronto area you can get that done? Oh yes and a ball park figure on cost? I know my gym just uses the calipers.

 

[gettinlarger]

Oh ok well any body know of where in the Toronto area you can get that done? Oh yes and a ball park figure on cost? I know my gym just uses the calipers.

If your gym is the only thing you can get access to, make sure you do a multiple site test. Some BF tests are only 2 or 3 places on your body. Get 2 different people to conduct it too. Twice. Each. Margin of error will be lower.

 

[superqt4u2nv]

Will do... Much thanks everyone!