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post #11 of 19 (permalink) Old 08-22-2010, 07:10 PM
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Originally Posted by The Lone Wolf View Post
I'm pretty much in the same boat as you, though i've not really been above 165. I;ve always been in relatively good shape, but the last few years i kinda let myself get a little wobbly I've only recently (the past 12 months or so) looked at changing my diet from pretty much being able to eat anything, to eating healthy. I think my metabolism slowed down somewhere during my lay off period!

So what would you suggest? Quit the weights, plyos and resistance training and do intense cardio for a couple of months? Maybe a little core exercise here and there but little to no lifting etc?
Don't stop the lifting... the fat and calorie burn is pretty damn high from lifting and required in my opinion as a trainer no matter what.


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post #12 of 19 (permalink) Old 08-23-2010, 01:05 AM
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Your workout regime shouldn't be different whether you're cutting weight or putting on weight, the only thing that should change is your calorie intake. If you aren't losing weight now, then eat less. You should eat 500 below maintenance for cutting and 500 over maintenance for packing on weight.
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post #13 of 19 (permalink) Old 08-23-2010, 02:10 AM
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What Ive been told...

1. Fish oil
2. Intervals

Why?

Fish Oil:
The cells in our body have "metabolic engines" known as
mitochondrion and peroxisomes. Omega-3 fats increase
levels of important enzymes that in turn boost the calorie-
burning ability of both cell engines. They can also increase
levels of fat-burning enzymes and decrease levels of fat-
storage enzymes.

Basically it was 1 ml of fish oil to 1 percent body fat... for a max of 4 weeks... then crank it down to 50% that level.

Intervals:
He went on about burning glycogen... the initial sprints burn up those glycogen reserves fast... so the more you stress your system to replenish, your body will start ganking energy from 'other' reserves (your fat stores) to replenish the glycogen. The more you burn up the glycogen (Glycogen forms an energy reserve that can be quickly mobilized to meet a sudden need for glucose)... the body will make it a priority to fill em back up.

So the deal is ... get your heart rate up to 90% of your max... then stop/rest and wait till your rate slows to 60% of your max... then blamo, back up to 90%... then repeat for 30 minutes. Do whatever exercise will get your bpm up ... doesnt matter. 3x a week
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post #14 of 19 (permalink) Old 08-23-2010, 02:29 AM
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Quote:
Originally Posted by The Lone Wolf View Post
I'm pretty much in the same boat as you, though i've not really been above 165. I;ve always been in relatively good shape, but the last few years i kinda let myself get a little wobbly I've only recently (the past 12 months or so) looked at changing my diet from pretty much being able to eat anything, to eating healthy. I think my metabolism slowed down somewhere during my lay off period!

So what would you suggest? Quit the weights, plyos and resistance training and do intense cardio for a couple of months? Maybe a little core exercise here and there but little to no lifting etc?
well i actually do the same things i always do. i just adjust my diet. which is the hard part for me. i love pizza and burgers, but my killer is alcohol. drinking a beer with 150calories or a mixed drink with 300calories, and its all sugar.

i would say not to be rolling 5x5s or heavy lifts, cause with deficit calories you're not going to gain anything. id try and maintain current strength as much as possible.



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post #15 of 19 (permalink) Old 08-23-2010, 07:14 AM Thread Starter
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Great, thanks for your input guys. I'll cut out a couple of slices of bread a day and step up my cardio to burn another 500 cals and see what results i get.

Rep all round!
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post #16 of 19 (permalink) Old 08-23-2010, 02:34 PM
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Quote:
Originally Posted by attention View Post
1. Fish oil
2. Intervals
I'm trying to kill fat, too. I have the natural body structure of a bear, complete with fat storage, it seems. I do half an hour of strength training 5-6 times a week. The effects are apparent in my muscular functionality and endurance, but little change has taken place in the fat zone.

This fish oil + intervals thing is what I was doing. Any time I'm consistently doing it, the fat starts melting away. I'll definitely back that it works.

Just need to bring my treadmill back from the dead. Lack of treadmill is killing my weight loss (violent crime frequency has been booming in the metroplex lately; something like ten gang-related shootings in a 24-hour period a day or two ago, so I'm a bit wary of being at the disadvantage of hittin' the streets alone and prefer using a treadmill inside).

Side story aside, interval training is hugely effective in my experience. I also recommend it.

-Kenny
Track with my progress via my blog, From Fat Kid to Fighter.
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post #17 of 19 (permalink) Old 09-22-2010, 07:57 AM
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Well according to my point of view, I think that we should take proper care of our body, Essential fat means that level below which physical and physiological health would be negatively affected. Too much fat can lead to health problems like heart disease, diabetes, high cholesterol and other serious conditions, so we should try to maintain our body fat.
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post #18 of 19 (permalink) Old 05-06-2011, 02:04 AM
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I think body fat is a biggest problem.For burning the fat,water is effective.Drink 12 glasses of water in a day .It will burn the fat easily.With it you can drink green tea regularly.Green tea also helps for weight and fat reducing.Exercise is also helpful for this purpose.
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post #19 of 19 (permalink) Old 05-19-2011, 12:24 AM
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You should eat 20% fat 40%carbs and 40% protein

Your cardio should consist of a 4 minute warm up on an eliptical then 16 minutes of 10 seconds going as fast and hard as u can then 10 seconds of slowness (sorry) or even stop if u get too tired..10 seconds on and ten seconds off

If you want to build muscle while losing fat at the same time, get on the max overload training program which consist of lifting hard and heavy, it worked for me when i found myself in a plateu heres the link http://www.ast-ss.com/maxot.php

since your already almost there you should cut your calroies by 500 below your maintenance level and to find out what that is you need to know your bmr heres the link
http://www.bmi-calculator.net/bmr-calculator/

the last 10 pounds of fat are the hardest to lose, so dont give up if you already did because i know this is an old thread, but i just wanna help out
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