geoffvalenti Posted January 6, 2006 Share Posted January 6, 2006 Why do men want a 6 pack? I can usually work my way through one, in an evening watching TV, or on the computer Quote Link to comment Share on other sites More sharing options...
penguin Posted January 7, 2006 Author Share Posted January 7, 2006 got myself a "polar f6" heart rate monitor today.... (um, from ebay... lot cheaper then argos lol)... but looking for recommendations on a bodyfat measuring scales... are they accurate? Quote Link to comment Share on other sites More sharing options...
penguin Posted January 7, 2006 Author Share Posted January 7, 2006 woooopee, and 1000 posts Quote Link to comment Share on other sites More sharing options...
penguin Posted January 17, 2006 Author Share Posted January 17, 2006 ahem... hope you all have stuck to your workout/routines past few weeks ... i got the polar heart monitor today, went for a test run... seems i've been working out in the high 90's .... so when i dropped speed to "fat burning zone"... i was more or less walking (but this was on a threadmill @an incline) ... and after an hour, the thing was telling me i had burned 780 kcal (yes, that is optimistic).... still need help/food suggestions for the diet tho, looking to trim the fat and maintain as much muscle as possible! Quote Link to comment Share on other sites More sharing options...
ChrisSZ Posted January 17, 2006 Share Posted January 17, 2006 If you wanna PM me your email address I can send you a whole pile of stuff on CV training. It's the stuff I use for my students so it's not too technical:) Quote Link to comment Share on other sites More sharing options...
Shovels Posted January 17, 2006 Share Posted January 17, 2006 ahem... hope you all have stuck to your workout/routines past few weeks ... i got the polar heart monitor today, went for a test run... seems i've been working out in the high 90's .... so when i dropped speed to "fat burning zone"... i was more or less walking (but this was on a threadmill @an incline) ... and after an hour, the thing was telling me i had burned 780 kcal (yes, that is optimistic).... still need help/food suggestions for the diet tho, looking to trim the fat and maintain as much muscle as possible! I take it you mean you were in the high 190's (not the high 90's)? and yep - you probably will drop the speed loads. When keeping in the "fat burning" zone I average 5.5-6 mph whilst out running. I sometimes get really frustrated, cause it doesn't really feel like I'm doing anything. I tend to alternate it now with burst training - where I sprint for 30s-min and then retun to joggin, or walking. That will also exercies your heart to respond rapidly to what's required. Quote Link to comment Share on other sites More sharing options...
Supra_Nish Posted January 17, 2006 Share Posted January 17, 2006 I'm still carrying on! I now have a 5 pack! The top 4 squares and the bottom two are forming, at the moment just oneish but the right shape. I've found going heavy helps. Do situps with a 20kg plate or the heaviest ball available, around 20 reps, about 5 sets. It hurts! In terms of trimming and muscle, I'm not sure how you'd do both at the same time. I'm about 5'6, when i was bulking up I hit 79kg, that was with shakes and good quality meat all day long. Past few months I cut out all the shakes, and the diet in general is alot more "normal". I'm now weighing in at a far more trim 69-71kg. I wanted to see how much strength/muscle i would lose. Overall, no loss in strength, though recovery takes a VERY long time now. Overall size, I'd say a little smaller, but alot more defined so in most cases people think i look bigger. Quote Link to comment Share on other sites More sharing options...
Syed Shah Posted January 17, 2006 Share Posted January 17, 2006 Supra_Nish, if recovery is taking so long, ensure your getting enough water. Its amazing what proper hydration can do against aches the next day. Quote Link to comment Share on other sites More sharing options...
Supra_Nish Posted January 17, 2006 Share Posted January 17, 2006 Supra_Nish, if recovery is taking so long, ensure your getting enough water. Its amazing what proper hydration can do against aches the next day. Yep your right there. The issue with me is im training the same if not harder as I was before, but now on about half the calories and alot less protein etc. Its just simply not able to rebuild I think, may have to get some protein only supplement. Quote Link to comment Share on other sites More sharing options...
Mike Posted January 17, 2006 Share Posted January 17, 2006 OK, I have a question.... If I do 20 minutes on the runner and 20 minutes on the cross-trainer and my HR is around 170-175 for most of it (i.e. 'going for it') will I lose less weight than if I did longer with a lower heart rate? ta! Quote Link to comment Share on other sites More sharing options...
penguin Posted January 17, 2006 Author Share Posted January 17, 2006 lol ... that would mean your heart rate is in the late 80%... which means burning more carbs... so in a nutshell, no.... but i have read in some places that "going for it" elevates your heartrate more so you have a bigger "afterburner" lol Quote Link to comment Share on other sites More sharing options...
penguin Posted January 17, 2006 Author Share Posted January 17, 2006 ps... get a heart rate monitor:D Quote Link to comment Share on other sites More sharing options...
mikeyb10supra Posted January 17, 2006 Share Posted January 17, 2006 OK, I have a question.... If I do 20 minutes on the runner and 20 minutes on the cross-trainer and my HR is around 170-175 for most of it (i.e. 'going for it') will I lose less weight than if I did longer with a lower heart rate? ta! So long as your burning more calories than you are eating during a day then yes you will lose weight Quote Link to comment Share on other sites More sharing options...
Mike Posted January 17, 2006 Share Posted January 17, 2006 So long as your burning more calories than you are eating during a day then yes you will lose weight well, I'm putting my age(31) and weight(117kg) into the machine and it's telling me I'm burning 490 calories on the runner and 460 on the cross-trainer, then I'm doing sit ups (300).. then if I've any energy left I do a 10 minute hill program on the runner (which is far less stressing than the initial run)... which comes in at about 230 calories... I'm doing this 3 times a week, then windsurfing on a weekend (which really makes me ache, agility muscles and all..) I'm eating a tuna sandwich for lunch, and pasta/rice qourn thingy for dinner (god I'm southern now, I mean dinner and tea!)... so think I'm eating less than than I'm burning, but still the stomach remains unchanged... well to me at least..?! eh!? Quote Link to comment Share on other sites More sharing options...
penguin Posted January 17, 2006 Author Share Posted January 17, 2006 well, I'm putting my age(31) and weight(117kg) into the machine and it's telling me I'm burning 490 calories on the runner and 460 on the cross-trainer, then I'm doing sit ups (300).. then if I've any energy left I do a 10 minute hill program on the runner (which is far less stressing than the initial run)... which comes in at about 230 calories... I'm doing this 3 times a week, then windsurfing on a weekend (which really makes me ache, agility muscles and all..) I'm eating a tuna sandwich for lunch, and pasta/rice qourn thingy for dinner (god I'm southern now, I mean dinner and tea!)... so think I'm eating less than than I'm burning, but still the stomach remains unchanged... well to me at least..?! eh!? have a resistance/strength training program aswell... as muscle burns more calories... and if your body is not in a state of "repair" (i mean muscle repair), it will start to breakdown muscle tissue for energy rather then the FAT i do around 30/40 min of cardio (i.e. going for it.... before i started using the hrm)... and do situps twice a week (2 sets @40)... and yes, i can see a massive diffrence .... but hoping the "fat burning zone" will help me get lean quicker Quote Link to comment Share on other sites More sharing options...
Mike Posted January 17, 2006 Share Posted January 17, 2006 have a resistance/strength training program aswell... as muscle burns more calories... and if your body is not in a state of "repair" (i mean muscle repair), it will start to breakdown muscle tissue for energy rather then the FAT i do around 30/40 min of cardio (i.e. going for it.... before i started using the hrm)... and do situps twice a week (2 sets @40)... and yes, i can see a massive diffrence .... but hoping the "fat burning zone" will help me get lean quicker I think the HR monitor could be the way forward then... I'm convinced.. Quote Link to comment Share on other sites More sharing options...
Shovels Posted January 17, 2006 Share Posted January 17, 2006 well, I'm putting my age(31) and weight(117kg) into the machine and it's telling me I'm burning 490 calories on the runner and 460 on the cross-trainer, then I'm doing sit ups (300).. then if I've any energy left I do a 10 minute hill program on the runner (which is far less stressing than the initial run)... which comes in at about 230 calories... I'm doing this 3 times a week, then windsurfing on a weekend (which really makes me ache, agility muscles and all..) I'm eating a tuna sandwich for lunch, and pasta/rice qourn thingy for dinner (god I'm southern now, I mean dinner and tea!)... so think I'm eating less than than I'm burning, but still the stomach remains unchanged... well to me at least..?! eh!? Use the HRM to make sure that you stick to below 80% (about 151 BPM) of your maximum (roughly 189BPM). This is the optimum zone for burning fat. any higher your body will look to carbs for its energy supplies (carbs burn quicker than fat). A fairly easy way to tell is yopu should be able to hold a conversation fairly easily whilst training - if you can't you're training too hard and need to back it off. You put that you are eating carbs in the evening - iff possible have the carbs around lunch time - this will give you the energy you need for the day, and then have the tuna/salad in the evening. If you eat carbs too late in the day then you wont get a chance to burn them off. By the sounds of it you might be over-training for your build. Back it down and change the carbs to earlier in the day and you should start to notice a difference. Good luck Quote Link to comment Share on other sites More sharing options...
Mike Posted January 17, 2006 Share Posted January 17, 2006 cheers fella... sounds like good advice... thanks I'll report back in a couple of weeks...! Quote Link to comment Share on other sites More sharing options...
penguin Posted March 31, 2006 Author Share Posted March 31, 2006 Well folks- its been a few months i've taken up doing cardio around 7-8 times a week, four times per week during morning (first thing!) and 3 sessions after weight workout.... morning cardio is deffo a very diffrent experience - didnt think i'd have to motivation to do it, but heck - i've kept on going.... i've stuck to my guns at the "fat burn" zone... but recently, i've been experimenting too -... and have read up on HIIT (high intensity interval training).... anyone here do HIIT cardio? and have you have good fatloss results? Quote Link to comment Share on other sites More sharing options...
colsoop Posted March 31, 2006 Share Posted March 31, 2006 Well folks- its been a few months i've taken up doing cardio around 7-8 times a week, four times per week during morning (first thing!) and 3 sessions after weight workout.... morning cardio is deffo a very diffrent experience - didnt think i'd have to motivation to do it, but heck - i've kept on going.... i've stuck to my guns at the "fat burn" zone... but recently, i've been experimenting too -... and have read up on HIIT (high intensity interval training).... anyone here do HIIT cardio? and have you have good fatloss results? Well done you. You must be feeling the benefits of it. I do fartlek work on cv machines. Basically i do 1 minute flat out then 1 minute very slow and so on. I don't really find it a good tool for fat burning but it is excellent for increasing fitness and recovery time. I think for best fat loss stick with what you have and build some muscle as this is very good for weight loss / fat burning. Although it may mislead you in to thinking you are putting on weight as muscle weighs more than fat. I know it did for me Quote Link to comment Share on other sites More sharing options...
CJ Posted March 31, 2006 Share Posted March 31, 2006 Good thread revival! I am just about to start a major weight loss program. I have recently had knee surgery and now feel confident enough in the knee strength to train properly again. It is going to be a long hard process as I am way overweight an unfit but other recently discovered illnesses mean that a weight loss is crucial. I will keep you informed of progress. Quote Link to comment Share on other sites More sharing options...
penguin Posted March 31, 2006 Author Share Posted March 31, 2006 Good thread revival! I am way overweight an unfit but other recently discovered illnesses mean that a weight loss is crucial. I will keep you informed of progress. same with my dad - i've got him working out doing light cardio 3 times a week, as well as light resistence training.... Quote Link to comment Share on other sites More sharing options...
colsoop Posted March 31, 2006 Share Posted March 31, 2006 Good thread revival! I am just about to start a major weight loss program. I have recently had knee surgery and now feel confident enough in the knee strength to train properly again. It is going to be a long hard process as I am way overweight an unfit but other recently discovered illnesses mean that a weight loss is crucial. I will keep you informed of progress. Cj that walk to run program i sent you would help , just spend a bit more time on each stage, and find some nice grassland to walk on. Quote Link to comment Share on other sites More sharing options...
penguin Posted March 31, 2006 Author Share Posted March 31, 2006 I do fartlek work on cv machines. LMAO - so how do you do that then more serious note - i've read up a lot about HIIT training, so what i've done is stuck to low/midlevel cardio in the mornings, and HIIT after workout .. this is supposed to burn a lot more calories after exercise... Quote Link to comment Share on other sites More sharing options...
Shovels Posted March 31, 2006 Share Posted March 31, 2006 I have heared that doing that much training could be less effective. AFAIK it's because you're not giving your body time to recover. When training for the fire-service I was advised to do: Mon: Low intensity Cardio (Fat Burning) Tue: Weight Training Wed: Interval Training (HIIT) Thu: Weight Training Fri: Low intensity cardio You should find after the weights you're pretty knackered and running/swimming would be the last thing on your mind. What can happen in extreme cases is that your body runs out of fuel (supplied by carbs and fat) and starts to burn away at the muscles. It's a simple rule - The quicker you try to loose weight, the quicker you'll gain the weight. The longer it takes, the longer it should stay off for. Quote Link to comment Share on other sites More sharing options...
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