need input for a workout and target fat loss

[n3rvegrind3r]

just some background fyi

over the last 3 months, i have been on a low carb diet and have lost roughly 50 lbs. I have done cardio every other day since i started this diet and can now go for about 25min @ 5mph before im exhausted. i have done some very basic workouts with free weights and bowflex just to get into the routine as i have never really need worked out before, also started some ab roller routines. currently i weigh 230lbs, and using the CKD Calculator, im about 21% BF, but probably more.

Im at school and have access to a full gym now, and I seriously need and want to begin a workout to build muscle and tone my body, to complement my ongoing weightloss. cardio and diet have gotten me to where i am, but i need to add weights to push things further. my biggest faults are my huge gut, lovehandles, and nice plumpy bitch tits. my midsection is just a total mess, and psychologically, it really gets to me. I need some serious ideas developing a workout and diet that will help me trim and develop a midsection.

thank you for any feedback

 

[IronLion]

read the training stickies at the top of the page and pick a workout that best suits your needs, I would suggest the 5x5 routine or hst. Then if you have any specific questions about the routines or form on certain exercises feel free to ask and one of us will help. Btw congrats on the fat loss so far....you have already taken the hard steps, the weightlifting is the fun part

 

[LifterCA]

As I am a personal trainer/Fitness trainer I get a lot of these questions. Cardio is the key when trying to lose fat. You need to keep your heart rate in between 60-85% of your max heart rate. ( at birth you start with 220 beats per min. every year you lose a beat) I'm gonna guess you are 20. so 220-20 = 200. Thats your max heart rate. Now take 60-85% = 120-170 beats per min. To keep track of this find your vien on your wrist or your neck and count your beats for 15 secs then multiply by 4.

Now there is one more step to this. While keeping your heart rate is the key, time is the other factor. You want to keep your heart rate in between that zone for more time. The more time it's there, the more calories(stored fat) is burned. Also, you want to burn more calories than you ate that day so it starts to burn the stored calories(fat).

Other than that, a workout that is working great for me right now is 5X5. On every body part you do an exericise for 5 sets of 5 reps. So, example would be:

Chest day:

5 sets of 5 reps on bench
2 sets of 8 reps on incline
2 sets of 8 reps dips/decline/flys(up to you)

This targets all the fast twitch and slow twitch muscles in one workout.

I hope this has answered your question. I do not know of any diets as I have never had to do any, but I would say try cutting out spaghetti, bread, and all those with high carbs and high calories. Other than that good luck and I bet you'll do real well.

 

[kentucky]

IF YOU MUST, eat sugars, do it post workout.

use this list of Glycemic Index, and try to eat low-gi for the most part. I spike my insulin 1 time per day, and thats post-workout.

I know you are on a ckd, but if you start lifting, you might find that your workout is lagging, without some pre-w/o carbs.

 

[bignate73]

lifterCA: its an artery (radial) that you look for on the wrist. an to get the pulse is to time for 6 seconds and add a 0 to the beats. saves math in the heat of cardio.

cardio is not quite the key, its a method. a calorie burning method. the body is constantly in lipolysis, cardio or weight training hastens the calorie burning process. HIIT cardio is usually way above the "target heart rate" zones and is basically anaerobic, but the ability for afterburn (EPOC) is there. which is why its so popular. it raises metabolism for a period of time after the workout, not just for the 30 minutes or so the person is doing it.

 

[IronLion]

lifterCA: its an artery (radial) that you look for on the wrist. an to get the pulse is to time for 6 seconds and add a 0 to the beats. saves math in the heat of cardio.

cardio is not quite the key, its a method. a calorie burning method. the body is constantly in lipolysis, cardio or weight training hastens the calorie burning process. HIIT cardio is usually way above the "target heart rate" zones and is basically anaerobic, but the ability for afterburn (EPOC) is there. which is why its so popular. it raises metabolism for a period of time after the workout, not just for the 30 minutes or so the person is doing it.

hiit also spares and can even build muscle while long duration low output cardio is catabolic. More muscle means a higher bmr, which means more claories get burned

 

[spatts]

Cardio is about the least important thing for fat loss (at least that long drawn out cardio).

#1...diet

#2...weights

.
.
.
.
.
.
.
.
.
.
.
.
.
.
.

.
.
.
.
.
.
.
.
.
#5,647...cardio

You can't target burn body fat (re: the thread title).

As ironlion said, check out the stickies. I highly recommend DFHT.

 

[from zero]

Cardio is about the least important thing for fat loss (at least that long drawn out cardio).

#1...diet

#2...weights

#5,647...cardio

You can't target burn body fat (re: the thread title).

As ironlion said, check out the stickies. I highly recommend DFHT.

Damn skippy.

 

[LifterCA]

bignate, is that math conversion very efficient? Because sometimes if the 15X4 method seems wrong, we just time their heart for 60 secs and get the real one. Also, I couldn't remember the name for "artery" as it was real late at night when I typed that

Anyways, why does everyone say cardio is not important? The place where I got my info, my boss, who has a masters in health and wellness, says cardio is VERY important. I mean I'm trying to prove you guys wrong, just she is a damn smart cookie.

 

[bignate73]

bignate, is that math conversion very efficient? Because sometimes if the 15X4 method seems wrong, we just time their heart for 60 secs and get the real one. Also, I couldn't remember the name for "artery" as it was real late at night when I typed that

Anyways, why does everyone say cardio is not important? The place where I got my info, my boss, who has a masters in health and wellness, says cardio is VERY important. I mean I'm trying to prove you guys wrong, just she is a damn smart cookie.

i use that method on the fly. obviously the less time you use, the more your margin for error. but it can give me a pretty close range of where i am heart rate wise. as i said, when doing cardio, 15 seconds can be a long time, i just start my 6 seconds on a beat and count from there. i'll usually add a half beat if the time is up and was way between beats. example: 10 beats exactly in 6 seconds, roughly 100bpm. but if that 10th beat hit and then there was a brief pause before the 6th second, 105bpm. not much of a difference though.

plus...thats what heart rate monitors are for. hehehe.

cardio is important, for cardiovascular fitness, improved aerobic stamina etc. its not the end all of fat loss. its commonly thought of that way though. cardio is a concentrated means of burning calories, just calories in general. be they from protein (muscle), carbs (glycogen) or fat (free fatty acids).

 

[LifterCA]

gotcha, thank you for clarifying. You know, you think you know everything, but then there is always something else you learn. Gotta love it.

 

[LifterCA]

Yeah, I know exactly what you mean with people that are set in their ways. I have a co-worker who thinks that he is the biggest and badest person and knows everything. We just let em talk and then receive the complaints from all his customers. Good stuff.

 

[bignate73]

thats why this board is good.

i work with quite a few other trainers who dont really further their education (you and i know its an ongoing process), and they are really set in their ways. i just smile, not that i know the right answer, but that they think they have the final answer.

the cool thing about this board is that there are so many diversities among athletes that you cant help but find another way to "skin a cat". keeps things interesting for all of us and carries over to our clients.

 

[n3rvegrind3r]

well, cardio has really done alot for me, so i cant really say its the least important thing in burning fat, its been my primary form of exercise the whole way, so i guess its important if u have a body type like mine which was 280lbs and basically a 25-30% bf. not to mention, i quit smoking the same time i started a low carb diet and i could barely run 3 or 4 minutes without choking and at 4mph. i actually have built some degree of endurance in 3months and love the feeling of running. cardio has been very important to someone like myself.

i have read that most people do eat carbs for pre or post workout, but the thing is i want to remain in ketosis so i really want to stay away from carbs. occasionally i add some rice or good veggies into my diet for variety, but i really have no issues just eating fat and protein. If its not necessary to eat carbs, id rather not, as i eat lots of everything else which should satisfy my energy level. so, is eating under 20 carbs a day while beginning to lift weights a bad thing in my particular situation? if i indeed should eat them before or after a workout and drop out of ketosis, is that a smart move?

 

[spatts]

If all you have done is cardio then you have no basis for comparison, do you?

I didn't say it wasn't important. It's just not the most important thing.

Losing weight and losing fat are two different things. I guarantee that diet and weights will help you lose fat while maintaining or even gaining muscle. Cardio won't do that for you. In fact, in high quantities, it's very catabolic (sprints excluded).

Congrats on the choice to quit smoking. The cardio is great for you heart, but fat loss is a different story.

You can't burn fat without carbs. You will lose a shit load of water weight though, as you probably noticed. If ketosis works for you, and you don't mind being in it the rest of your life, that's great. Don't expect great gains or productive weight training sessions though. You'd be much better off eating carbs, building muscle, and increasing your metabolism (in terms of long term success).

In fact, if you started lifting you would probably find that you don't need to be in ketosis to see results.