Advice Needed - Targeted Area Workout

  • thejayguy

    Posts: 2

    Jul 28, 2014 1:57 AM GMT
    Hello,

    I'm looking for some advice on a workout plan.

    A bit of background:

    I'm 27 years old, I was in my peak shape around 22-25 years of age. Running 10-12km a day, biking, weights, etc...

    Since 25, my life has thrown a few curveballs at me, and in addition to a few injuries, I completely dropped my workout plan.

    Since then I've gained a considerable amount of weight. But mostly in my thighs, ass and waist.

    I'm preparing to get more active, adjust my diet to start losing weight, I know how important diet is, but I'm wondering if there are certain exercises to get at these target areas, or a certain workout plan I should follow.

    I'm assuming that running will have some part in it, and I definitely can't run anywhere near as fast and far as I used to, is there anything else? Any exercises with weights I should do? And what should I be doing? Low reps, high weight? or Low weight, high reps?

    Any help would be much appreciated.

    It really is tough getting back into it, knowing what I used to do and how I'm no where near able to do it again. But hopefully this will work out well and I'll get the results I want.

    Thanks for any help...

    -J
  • Posted by a hidden member.
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    Jul 28, 2014 11:42 AM GMT
    So called targeting has only minimal influence and generally only on the muscle. As fat is not attuned to leverage points on bone like muscle is you are left with cardio, diet and motivation/commitment. All three being equally important.

    As someone who was an exercise physiologist (now non practising) I had a flood of usually females continually asking me about targeting fat to reduce an ass, or breast, etc. Very few stuck out a full program, but when they did they all said the same thing- I didn't know it would be so effective and easy doing a general program! All that means is that fad diet and exercise regimes pale in comparison to the standard, diet, exercise and dedication.

    Focus on cardio if you want to lose fat, make it your goal, and it should be the forefront of daily decisions regarding your health and well-being. When I had lost weight/mass due to injury I thought it would be a longer process to repair and regain, but thanks to the army and a very painful 3 times a day training regime (for rehabilitation) I got where I needed to go. Albeit, with some hard adjustment.
  • FredMG

    Posts: 988

    Jul 28, 2014 7:26 PM GMT
    Dude I feel for you, life keeps tossing me set backs too.

    So, what I recommend is heart rate training - because it lets you get instantaneous feed back on how well you're working out - even the most basic heart rate monitors (get one with a chest strap) give you your heart rate in beats per minute or percentage.

    Kind of the nuts and bolts of it is that if you're exercising at 60%-75% of your maximum heart rate, more of your workout is burning fat. If you're working out at 75% - 90% you're improving your cardio, as well as burning fat.

    At about 75% of your maximum heart rate, the "cardio curve" really starts to take off, where as the fat-burning curve keeps going on.

    So, what I like to do is hit a cardio machine and target a 75% heart rate as a "warm up" for 20-30 minutes. This helps boost my metabolism through the weight training.

    Even better is to knock out 15-20 minutes of "cardio" after doing the warm up and the weights, but I'm usually pressed for time. and just treat my self to 10 minutes in the sauna.

    My maxim is "20 minutes of cardio is better than none at all!" and a lot of times after the 20 minutes of elliptical or exercise bike my mood is lifted and I get in a whole workout.
  • Posted by a hidden member.
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    Jul 28, 2014 11:57 PM GMT
    Paleo diet will shed 5 lbs a week of bad fat ( lower body) which is what it sounds you want to do. Running will burn muscle before it will burn lower body fat.
  • jjguy05

    Posts: 459

    Jul 29, 2014 5:15 AM GMT
    thejayguy said
    Since then I've gained a considerable amount of weight. But mostly in my thighs, ass and waist.



    You can't target areas of the body for fat loss. You can only lose bodyfat, and your body decides which fat stores to burn first, before it's all gone. Around the waist is a classic area for men, followed by ass and upper legs. When you start to put on a little bodyfat, your body decides to store it around the waist first before it resorts to storing it in other areas. As you lose weight, your body will burn the fat stored in other areas first, before losing the waistline fat. That's just the way it is. Just eat better and do overall exercise, and the fat will gradually go away.

    thejayguy said
    I'm assuming that running will have some part in it, and I definitely can't run anywhere near as fast and far as I used to, is there anything else? Any exercises with weights I should do? And what should I be doing? Low reps, high weight? or Low weight, high reps?


    Weightlifting is highly underrated activity as an overall-body exercise, and people think it's only for getting bigger. Depending on the sets/reps combinations you do, and if you eat for it, you can definitely increase you muscle size. But weightlifting is also a great fat-burning activity, and you'll also get stronger. Start reading some fitness magazines or websites, and start with a basic routine...bench press, squats, pullups... Start now.

    As for running: a few short sprints is an awesome activity. And it doesn't matter how fast you can run; the idea is that you benefit from runs that are fast relative to your ability. If you choose to run, do these short sprints. Do not jog. Jogging is overrated, it's torture, and it's not that beneficial. So if you'd like to run, then do sprints, not jogging. Otherwise, a highly beneficial activity is going for a brisk walk, especially somewhere hilly, or on a treadmill with a bit of an incline.

  • outdoorjunkie

    Posts: 118

    Jul 29, 2014 5:23 PM GMT
    I was in your same position several years ago. I think the most frustrating part is altering your diet, working hard at the gym, but still seeing those areas of fat around your middle section. Try instead to focus on all the hard work you're putting in. The fat will go away in its own time if you stick to your diet and routine, but you'll have to be patient. The goal should be to lead an active and healthy life, not looking like the cover of Men's Fitness (see also: Photoshop).

    I echo the comments above that the best way to burn fat and increase your metabolism is through weight and high intensity interval training (HIIT). I've used this website's workout plans with great success. Don't drink alcohol or diet drinks, either, as they both cause your body to store excess fat since your body releases the stress hormone cortisol in response to their presence in your blood stream. Good luck!
  • jjguy05

    Posts: 459

    Jul 30, 2014 12:30 AM GMT
    outdoorjunkie said
    I echo the comments above that the best way to burn fat and increase your metabolism is through weight and high intensity interval training (HIIT).


    HIIT, meaning High Intensity Interval Training...or low-intensity, like going for a brisk walk in a hilly area + lifting...low-intensity + lifting can work wonders.