[Fighter]

I've been doing weightlifting off and on for a while and i changed my diet trying to lose weight and it helped slightly but i can't get rid of my stubborn stomach fat that is hiding my abs and stuff. In addition to trying to lose that fat i also wanna get lean and muscular. I dont' wanna be huge and burly but leaner with low body fat.

My arms are especially weak though my legs are really strong. I'm trying running but where i live and such i don't have a nice running path so i only am able to do tread mill unless i find a running path or something.

I'm 17, 5'11" and weight around 215. For whatever the reason i can't do push ups or pull ups but i can do sit ups.

At the gym im working mostly on my arms, I use the machines that help with like pull ups, the ones where I push out where your like punching, and the other arm stuff. Sorry i dont' know the name of the machines or muscles. To get a trainer at my gym i have to pay a lot of money and since i am a fighter this forum seemed better anyway since it has a lot of people that know what they are doing.

I did Taekwondo for about 5 years and made it to 2nd Degree Black Belt but i be damned if i can't get rid of this belly fat. My Taekwondo class closed so i haven't been active in that for a while but i was still over weight when i was in that too.

Any advice on a workout that would help me out? And possibly a good diet too. I don't wanna post another thread in the nutrition section just for this when it could be done in one shot. Any help would be most appreciated.

 

[TheSuplexor]

You should do 5 5 5 stuff. Which is basically 5 exercises, doing 5 repititions right after each other non stop.
5 squat thrusts
5 bent over rows (should help with pull ups)
5 push ups (maybe on the knees if you need)
10 sit ups
5 over head presses
all done with an amount of weight that you would be able to use for about 5-15 minutes. idk if you would even want to do this but an exercise plan like that can get you into good shape. Any kind of cardio would help you lose the fat along with eating healthy. and sit ups would build up the midsection abs. But also do vacuumes which is basically sucking in your stomach and much as possible and holding 20 seconds which helps stop the internal organs from sagging giving to a slightly smaller stomach. ANd hanging leg raises help with the abs also.

 

[Fighter]

You should do 5 5 5 stuff. Which is basically 5 exercises, doing 5 repititions right after each other non stop.
5 squat thrusts
5 bent over rows (should help with pull ups)
5 push ups (maybe on the knees if you need)
10 sit ups
5 over head presses
all done with an amount of weight that you would be able to use for about 5-15 minutes. idk if you would even want to do this but an exercise plan like that can get you into good shape. Any kind of cardio would help you lose the fat along with eating healthy. and sit ups would build up the midsection abs. But also do vacuumes which is basically sucking in your stomach and much as possible and holding 20 seconds which helps stop the internal organs from sagging giving to a slightly smaller stomach. ANd hanging leg raises help with the abs also.

ok man, thanks for the help

 

[enoeht]

Hey Fighter, I feel the need to ask how much of that 215 lbs is fat? About how much are you overweight? Also, about the lack of strength in your arms, have you always had this problem? I am curious because my son has had many problems due to being a twin and three months premature. One of the problems he still has at nine years old is low muscle mass and lack of strength in his upper body.

 

[Fighter]

Hey Fighter, I feel the need to ask how much of that 215 lbs is fat? About how much are you overweight? Also, about the lack of strength in your arms, have you always had this problem? I am curious because my son has had many problems due to being a twin and three months premature. One of the problems he still has at nine years old is low muscle mass and lack of strength in his upper body.

None Is fat. I Do Weights Everyday And im in excelent shape.

 

[TheSuplexor]

None Is fat. I Do Weights Everyday And im in excelent shape.

I thought you said that you had lard around the stomach?

 

[Esotera]

I thought you said that you had lard around the stomach?

LOL

You also said you have a hard time doing push-ups and pull-ups. Practice push-ups man. You can do them anywhere. I do them whenever I'm not doing anything else. Another thing, Try doing less weight and more repetition. More reps will eliminate some of that chub. Doing more weight will build that muscle underneath the fat. A good Ab work out, when you do a sit up, anytime you open your stomach (like go down) have someone hit your stomach. I know it sounds stupid, but it makes you flex your abs while you work em.

 

[Tommy]

Helping

Hey fighter,

Their are many different ways to skin a cat (old saying). But if you play by a few simple rules then you will see results sooner, than flights of cardio.

First is try doing your cardio in the morning when your stomach is empty, you will find this a little bit harder, however your body will be burning stored energy (fat). Lifting heavy wieghts is a good way to put on size, however you'll find you will slow down, and speed is harder to get than size. Less wieght more reps to get strong and lean.

Eating right is another way to attack your fitness. Try loading ( eat most of) your slow burning carbs in the morning, So rice or wheat cerals. Make breakfast your biggest meal. Lunch is when you can start putting in protein which will help the building of muscle. And dinner should be a simple protein with some boiled or steamed vegetables. If you find that you cant get another food and you are getting hungrey between meals, as a rule dont eat more at the meals have a small snack between, boiled egg whites are good, lean and full of protein.

I hope that this will help you mate,

Tommy

 

[IronMan]

If you're a tae-kwon-do guy looking to get into better shape, I suggest taking up a karate style or wushu. The katas and sparring is much more fast paced and much more applicable in combat. In order to burn fat you need to do alot of cardio work, and that's really hard to get from TKD.

Best of luck.

 

[TheGame46]

Your diet is whats gonna help with the fat. If strength is an issue for you don't to a 5,5,5 approach. You need to combine strength exercises with power exercises in succession to get the results you want for this sport.

 

[_jeezy_]

hey, i just wanted to ask a question to "doublelegtakedown".

I have also been told (on various sport/training websites) that athletes benefit most from maximal weight training (ie- Low reps of Heavy weights on compound lifts like DLs,Squats,Bent-over BB rows, Bench press), and to train for endurance/conditioning by cardio and in this case add in sparring and figthing techniques. Now please don't take this the wrong way because I am not a fighter, never fought once in my life, as a matter of fact I row but I am here to learn some moves and techniques. Is training for max. strength a good idea for fighters as well?