Am I doing this right?

  • Posted by a hidden member.
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    Jul 11, 2007 4:17 PM GMT
    I want to lose a little more fat. (Mainly love handles and stomach that I can't seem to shake) I've gotten to where I'm at with a combination of cardio and weight training over about an 8 month period. I'm happy with the amount of muscle that I have, and I'm not interested in getting bigger. I just want to lower my bf %. Should I be doing more cardio and less weights. I'd do that, but I don't want to lose the muscle that I've gained?

    Current Stats:

    Height: 5'9"
    Weight: 160
    BF%: 14% measured by my trainer about 3 months ago, but has probably dropped since then (I know the calipers aren't accurate, but it's all they have)

    Current Workout Schedule:

    Cardio every other day for at least 40 minutes with my HR between 150-170. (Usually in the morning)

    On the days in between, I alternate between full body, upper, lower, followed by 25-30 min of less intense cardio (HR 130-150). I do core exercises every day I do weights.

    Current Diet:

    Calories: 2000-2200
    Fat: 55-60g
    Carbs: 180-220g
    Protein: 170-200g

    I count everything and rarely (maybe twice a month) go outside those ranges. I've tried to eat less, but then I just feel hungry all the time like my stomach is eating itself.

    Any advice would be greatly appreciated. I'm interested to see what you guys have to say :-)
  • NickoftheNort...

    Posts: 1416

    Jul 11, 2007 9:30 PM GMT
    Beware: these tips come from an amateur in practice, yet who has heard many little birds of training for the last several years.

    If you want to get rid of the extra flab you should consider targeting your cardio in terms of calories burned rather than your target heart rate; suggestions for how to interpret your heart rate usefully are in the last two linked videos at the end of this post.

    You should also consider increasing the number of reps of your weight training exercises (you don't mention what rep range you tend to use). This is supposed to improve definition; I'm willing to speculate that more reps burn more calories (though not necessarily as much as greater weights) and improve your endurance / stamina.

    I recommend the BodyPerformanceTV webseries for tips and guidelines on weight and fat loss. I admit to being quite favorable to the series, despite Turano's heteronormativeness. Specifically, for your questions I'd recommend:

    #85 - Body fat levels:

    #59 - Weight lifting while losing fat:

    Regarding heart rate and fat loss:

    #9 - Fat burning heart rate:

    #56 - Does heart rate indicate fat burning?:

    May you be determined and successful in your endeavor :-D
  • Posted by a hidden member.
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    Jul 11, 2007 10:02 PM GMT
    On weights I'm doing 3-4 sets of 15 reps and increasing the weight each time. This way I can just barely complete the last set. I don't know if that's right, but it's what my trainer reccomended. The workouts usually last an hour. I keep rest time to a minimum to keep my heart rate up.
  • Posted by a hidden member.
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    Jul 12, 2007 12:39 AM GMT
    What's your daily fat intake in grams?

    Drop it to 30 grams a day and you'll be surprised what happens in a couple of months.

  • Lincsbear

    Posts: 2613

    Jul 12, 2007 1:55 AM GMT
    In terms of your diet,I recommend you reduce the fat content to 30-40g a day;also drop the protein to about 108g a day.You`re overdoing the protein andit`s going to fat around the stomach.If you did this the fat would begin to go there.Alternatively,increase the length of your cardio workouts,and add some extra carbohydrate to keep you feeling sated,preferably the unrefined kind.Best wishes,and good luck!
  • Posted by a hidden member.
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    Jul 12, 2007 5:36 PM GMT
    NickoftheNorth: Thanks for the tips. As far as calories burned, I don't know how to figure that out. I'm sure the machines aren't anywhere near accurate, but they usually read between 5-600 calories after a cardio workout. I do enter my weight and age into the machine (I'm don't know if this increases the accuracy any).

    Twomack: It shouldn't be too hard to drop the fat intake to 30 grams a day. I just have to make some different choices as far as foods.

    Lincsbear: I'm a little leary of decreasing my protein intake. My trainer recommended at least 150 grams, so maybe I'll just drop to that.

    Thanks for your responses so far. I'm excited to see the results!