fitness program to reduce bodyfat
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"Matt" matt2...@hotmail.com
Any suggest a fitness program to reduce bodyfat.
currently losing abount 9.5lb month though change in diet (over the last 3 months), aim of excercise is thefore to reduce bodyfat (or put the other way - preserve muscle!) What would people recommend.
"Mack McKinnon" MckinnonRemoveT...@tvadmanDeleteThisAsWell.com
A total body resistance (weight-training) workout, 2 or 3 times a week, would be what you would want to preserve muscle while losing weight. Most gyms have a circuit setup with machines that would help you accomplish this.
If you are more familiar with the various machines, you can simply go from one to the other or use free weights -- barbells or dumbbells. If you are working out at home, you can do with a set of dumbbells pretty much all you need to do. It would not hurt to do some cardio, i.e., running, cycling or at least walking, on those other days.
mack austin ...
hellrazor jo...@another-world.com
I've had success losing fat and keeping (even growing!) muscle with the following routine: Day: 1-shoulders 2-back 3-chest 4-biceps 5-triceps 6-squats 7-rest each day, I do 1/2 hour of swimming, doing the weights first. I do 3 to 4 exercises, 3 to 4 sets each, around 4 to 7 reps. The 7 day cycle works fine for me. If I miss a day, I don't make it up, but I do strive to get at least chest and biceps done during the week.
over the past year, I've lost 50lbs and increased strength, but not a phenomenal amount. For example, when I started, I was benching 185 for 4 reps. Now I'm up to 225lbs I recently added squats when I switched to swimming for cardio. The soreness doesn't bother me much when I swim!
I want to lose another 20lbs of fat and then I'll probablly cut down on the cardio and go to a 4 day cycle.
This is my own tailored program btw.
Blair P. Houghton b...@p.h
Resistance training.
Increase your calorie intake to cover the energy you'll expend in the gym, though, or you'll start losing weight even faster and likely go into starvation mode, which will eat muscle even if you're exercising, and your workouts will suck because your energy level will go to the floor.
If you were only losing about 5 lbs/month, you could probably start resistance training without a change in diet, and get to about 10 lbs/month fairly safely.
That's with an average expenditure of 500 calories per day in the gym, in addition to your normal daily activity.
--Blair "And ask your doctor, too."
Blair P. Houghton b...@p.h
If you want to build strength in a predictable fashion, try increasing your reps by 1 or 2 per session until you hit 11 or 12, then add 5 lbs and go back to 5-6 reps and start over again. Each time you drop reps the increased weight feels heavy but doable. Don't be tempted to hurry it.
You're building something, not heaving it into the air and hoping it stays up. Care with the layers in the middle makes the top solid.
--Blair "Okay...enough with the cake metaphors..."
hellrazor jo...@another-world.com
Usually I go to the higher weight just when I can do 5-6 reps. I usually start with my heaviest after properly warming up and drop down until I can do around 8 reps.
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