Advice

  • Posted by a hidden member.
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    Oct 24, 2010 6:53 PM GMT
    Hey guys im just looking for some input RE my workout.

    I'm 23 and 6ft1 36"waist and weigh about 88kg. Not looking to get completely ripped or anything but just want to lose the belly and tone up a bit.

    Currenty I work out about 3 or 4 times per week and what I do is basically an hour cardio on bike and crosstrainer, 200 reps on abdo crunch machine and 200 reps each side on rotary torso. Aside from that I walk 3 miles at least 3 times per week.

    Just wondering should i keep doing what I'm doing or what should I change? Would really appreciate some help,

    Ta

    J
  • Posted by a hidden member.
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    Oct 24, 2010 7:23 PM GMT
    The short answer: less cardio, less ab work, more full body weight training.

    Leaving aside the issue of diet (which, of course, is the most important thing; all this work isn't going to help much if your diet isn't in order), you're focusing too much on cardio, and no enough on muscle building. Though you're not looking to get ripped, gaining muscle is going to put you on the path to losing that weight. As many on here will tell you, increased muscle ups your metabolism and contributes to more calories burned while resting, because your body burns more calories keeping those muscles fed even at rest. The great mistake people make is believing that cardio is for weight loss, and weight training is for muscle building, and that never the twain shall meet.

    In addition, the abs are comparatively small muscles. Doing all that ab work is nice for increasing core strength, but it's not going to burn nearly as many calories as working those big muscles (legs, back muscles, chest and arms). If I were you, I would start putting together a program that focuses far more on full body weight training, and cut back some of the cardio. There are some workout plans on here that are really great for doing that, especially if you don't have the time or knowledge to put one together yourself. I had enormous gains in strength and loss of weight from doing the Strong and Lean workout for a good while, as well as getting my diet in order. Off the top of my head, this is the kind of stuff I would suggest to you if you want to make a real change.
  • Posted by a hidden member.
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    Oct 24, 2010 8:53 PM GMT
    Thanks man just only startin to get into gym properly so not really offay with all the weights etc but really want tone up London living and all that icon_smile.gif
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    Oct 24, 2010 9:22 PM GMT
    Chewy is 100% on the money: 3 times a week whole body routine. If you want then do 15 mins HIIT at the end. Don´t spend more than 75 mins in the gym.

    Sort diet out.

    Stretch seriously 3 times a week. http://www.stretching.com/

    Ask for details.
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    Oct 25, 2010 12:48 AM GMT
    First, congratulations on wanting to change. That is a huge step forward. So give yourself a pat on the back. Well done.

    200 crunches are a lot of crunches! Abs are mostly diet. What are you eating? Do you eat vegetables? You should eat at least 6 servings (yes, I wrote 6) of vegetables - a day!

    Here's a good formula for cardio: 2 miles in 20 minutes. You must finish the 2 miles in 20 minutes or less. Do that everyday.

    Hope this helps!

    bouncyjohn22 saidHey guys im just looking for some input RE my workout.

    I'm 23 and 6ft1 36"waist and weigh about 88kg. Not looking to get completely ripped or anything but just want to lose the belly and tone up a bit.

    Currenty I work out about 3 or 4 times per week and what I do is basically an hour cardio on bike and crosstrainer, 200 reps on abdo crunch machine and 200 reps each side on rotary torso. Aside from that I walk 3 miles at least 3 times per week.

    Just wondering should i keep doing what I'm doing or what should I change? Would really appreciate some help,

    Ta

    J
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    Oct 25, 2010 2:46 AM GMT
    bouncyjohn22 saidJust wondering should i keep doing what I'm doing or what should I change?
    Keep doing what you're doing. Change as needed to avoid boredom.
    Most importantly, be patient. Body changes happen slowly. If you rush them, you'll be more likely to burn out and fail.
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    Oct 25, 2010 2:59 AM GMT
    paulflexes said
    Keep doing what you're doing. Change as needed to avoid boredom.
    Most importantly, be patient. Body changes happen slowly. If you rush them, you'll be more likely to burn out and fail.


    I disagree with this. I don't think that what he's doing is terribly efficient or effective. It's way too focused on cardio and neglectful of the whole body aspect. He would be way better off cutting down some of that cardio, cutting down on the ab specific work (not cutting it off, but cutting it down), and increasing his strength training for his whole body. Cardio is great, but he's far too focused on it right now to the detriment of other, more effective forms of weight loss.
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    Oct 25, 2010 11:19 AM GMT
    Thanks everyone!!

    Yeah big problem is diet and it's fairly hard for me to improve it. I work primarily as a nurse which means getting up at 6.30 and not coming back until 9 in the evening.

    Normally have a wholewheat cereal for brekkie, cup of tea at about 9.30, lunchtime will either be a stirfry with noodles if I'm good and not too tired to prepare the night before but more often than not rice or fries from the canteen then that's it til about 8.30 where I might have a piece of breaded chicken or fish with some corn.
    My other work is in sort of a diplomatic post which means going out a lot for food well maybe once every two weeks. Boyfriend has now moved in so means a bit more home cooking but still end up eating late because of the shifts. I also drink on avg 10-20 units of alcohol per week though not every week.

    When I have a bingey week I normally try to compensate by doing 30mins extra cardio during gym sessions but obviously this ain't the way to go
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    Oct 25, 2010 11:24 AM GMT
    Chewey_Delt said
    paulflexes said
    Keep doing what you're doing. Change as needed to avoid boredom.
    Most importantly, be patient. Body changes happen slowly. If you rush them, you'll be more likely to burn out and fail.


    I disagree with this. I don't think that what he's doing is terribly efficient or effective. It's way too focused on cardio and neglectful of the whole body aspect. He would be way better off cutting down some of that cardio, cutting down on the ab specific work (not cutting it off, but cutting it down), and increasing his strength training for his whole body. Cardio is great, but he's far too focused on it right now to the detriment of other, more effective forms of weight loss.
    You do have a point. There is too much focus on the ab work.
    However, I stand behind the patience part. Rushing fitness is not a good idea unless you're an actor, model, or fitness competitor who needs to prepare for a specific job.
  • bad_wolf

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    Oct 25, 2010 11:27 AM GMT
    Compound exercises, recently started them myself, torture and effective.
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    Oct 25, 2010 12:33 PM GMT
    bad_wolf saidCompound exercises, recently started them myself, torture and effective.


    Torture I'm not so into icon_smile.gif if I don't enjoy the gym I wont keep going... Nor will I keep going if all the eye candy went away icon_smile.gif

    Anyway first day of toning down cardio today.

    Did 30mins on bike, 80 reps arm curl@30kg, 60 low row @30kg, 60 vertical traction@50kg, 100 rotary calf@90kg, 80leg press@90kg, 100 abdo crunch@30kg, 200 rotary torso@25kg, 50 chest incline@30kg, 50 chest press@30kg, then some stretching.

    Verdict?

    Again thanks for all the help so far

    J
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    Oct 25, 2010 3:58 PM GMT
    paulflexes saidYou do have a point. There is too much focus on the ab work.
    However, I stand behind the patience part. Rushing fitness is not a good idea unless you're an actor, model, or fitness competitor who needs to prepare for a specific job.


    Right! No, I quite agree with you there. I should have deleted that part when quoting you, because you're absolutely right. Patience is so, so key.

    In reply to Bouncy:

    Sounds much better. I'd still say you're doing too much ab work; actually, perhaps not too much, but too much of the kind that is just focusing strictly on abs. The reason I say that is if you're doing ab work on a machine, you're strictly isolating the front abdominal muscles instead of getting good work on the whole core. Isolating muscles is fine if you're trying to go for maximizing how one particular muscle looks, but it's not great for whole muscle group strength. That being said, if you're comfortable with it, I wouldn't stop. It's great that you've added more of a whole body routine. Don't forget to work those shoulder muscles, though.
  • Posted by a hidden member.
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    Oct 25, 2010 4:26 PM GMT
    http://www.trulyhuge.com/news/tips63ii.htm

    Click down to Full Body Workouts A Timeless, Classic Workout by Greg Sushinsky

    Chew on that.
  • Posted by a hidden member.
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    Oct 25, 2010 8:17 PM GMT
    Love the URL "truely huge" icon_smile.gif
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    Oct 25, 2010 8:22 PM GMT
    I've lost 28 pounds, so far. Mostly changing my diet (no sugar).
    I've lost almost no body fat, although my waist has gone down 2 inches.

    I cycle 50 -60 miles a week, and do a little weight work,. mostly upper body.

    I'd like to loose the fat ? Can anybody help ! ! !
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    Oct 25, 2010 8:33 PM GMT
    redbadger99 saidI've lost 28 pounds, so far. Mostly changing my diet (no sugar).
    I've lost almost no body fat, although my waist has gone down 2 inches.

    I cycle 50 -60 miles a week, and do a little weight work,. mostly upper body.

    I'd like to loose the fat ? Can anybody help ! ! !


    28lb and no body fat? Did you loose an arm? If your waist has gone down 2 inchs you´ve lost fat (or given birth icon_eek.gif ). Without knowing more details it´s hard to say what´s wrong: diet is the number 1 candidate, how you exercise, number 2.
  • Posted by a hidden member.
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    Oct 25, 2010 8:44 PM GMT
    redbadger99 saidI've lost 28 pounds, so far. Mostly changing my diet (no sugar).
    I've lost almost no body fat, although my waist has gone down 2 inches.

    I cycle 50 -60 miles a week, and do a little weight work,. mostly upper body.

    I'd like to loose the fat ? Can anybody help ! ! !


    If you're only losing muscle, then, clearly, you need to be eating more.

    Chances are good that you ARE losing fat, and something is wrong with how you're making the determination.

    If you've lost 28 pounds of muscle, you need to EAT. If you don't lose fat, well, you didn't lose 28 pounds of bone, so you've lost water and muscle.