HELP!!! I'm gaining fat!

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    Sep 29, 2007 6:07 AM GMT
    I've been out of the gym for 2 months (work, holidays, boredom). I've put on 2-3 inches on my waist. I have to get this off by Christmas. Can anyone point me in the right direction of combining weights with cardio.
    A specific cardio programme would be cool then I can add weights. I work shifts so its impossible for me to do Mon-Wed-Fri type cycle but I can get to the gym 4 times per week. Thanks guys......
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    Sep 29, 2007 6:31 AM GMT
    Hi mate,

    Have you considered your diet/nutrition as a possible impact towards your increased body fat?

    The best method to lose the body fat as far as exercise intervention is concerned - is through both weight resistance training and cardiovascular training.

    I personally believe weight training is a more important in this instance. Building more muscle mass, automatically regulates your body fat levels in your body. As muscle is a highly active substance, it improves your resting metabolic rate - so that you utilise more energy at rest enabling you to regulate body fat between exercise.

    If you're looking to burn body fat, then running at a moderate intensity (60%) will be useful to ensure your body uses more 'fat' for energy, as opposed to carbohydrates (though it'll still use both).

    As far as your diet is concerned, ensure most of your diet consists of carbohydrates, only a moderate intake of protein, and a limited intake of fats (ensuring your fat intake is dominantly monounsaturated / polyunsaturated fats).

    Good luck :-))
  • ikaramazov

    Posts: 43

    Sep 29, 2007 4:38 PM GMT
    I fully recommend the "Strong and Lean" program on this site. Everyday, even the weight days, gave me a great cardio workout. The aerobic days are fun because every two weeks they give you a new combination of exercises. I had a wonderful time with it, and I lost 4% of my body weight.
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    Sep 29, 2007 6:21 PM GMT
    Your going to have to pull out all the stops on this one. If you've gained that much weight in such a short time I can tell you your diet is bad. Clean it up, or your never going to make it. If you don't know how, check out sites like bodybuilding.com, lots of good info.
    Don't cheat just get after it, and start right away.
    Good luck
    Joe
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    Oct 05, 2007 4:00 AM GMT
    Interval training, on the stairs.

    Without knowing your body composition, I can't really give you a diet, but, I'd bring your carbs down to 150, and bring your protein up, and keep your fat at 60 grams or less. It'll melt off. Keep your calories up, eating about 10 times per day, if possible.

    DO NOT do endless hours of cardio. Train fairly low carb, but, keep the protein up. Do the intervals to activate your metabolism. Unlike endless hours of cardio, intervals won't slow your metabolism to a crawl, but, rather will speed it up in conjunction with the resistance training.
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    Oct 05, 2007 12:46 PM GMT
    carb high or protein high makes little or no difference its deficit that matters