For efficiency, go with a multi-joint exercise (squats for example) whenever possible. You can go back later in the workout and isolate stuff if you want to/have time.Originally posted by: classy
Some of these other guys can probably help you more with the cardio portion, I do cardio on my eliptical trainer. For a workout, hopefully you belong to a gym or have one in your house.
For each of these excercises, do 2 sets of 8 reps for the first 3 weeks, twice a week on the days you don't do cardio. Use very light weights, especially if your new to weight training.
Bench Presses
Military Presses
Upright Rows
Lat pull downs
Squats
Tricep Pressdowns
Barbell Curls
Yea Fausto makes a good point. I edited my post on some for quick diet tips as well. Good luck, Live Long, and be healthy.
- Apr 20, 2001
- 3,548
- 1
- 81
Originally posted by: classy
Some of these other guys can probably help you more with the cardio portion, I do cardio on my eliptical trainer
For each of these excercises, do 2 sets of 8 reps for the first 3 weeks, twice a week on the days you don't do cardio. Use very light weights, especially if your new to weight training.
Bench Presses
Military Presses
Upright Rows
Lat pull downs
Squats
Tricep Pressdowns
Barbell Curls
And the guy early was right about diet. I would say closer to 1900, but thats just me. Stay away from processed food, white flour, sugar, and saturated fat as much as possible. Concentrate on moderate protein, moderate carbs (mostly complex), and good fat ala flax seed oil. And don't forget the water.
thanks for the tips,
I have all my weights setup at home, I used to be a very heavy lifter at one time, could bench about 245lbs at my best, weight about 170 ( I'm 5'8", 155 now) . since I am not too new to the lifting game, you think I should do 3 sets, 8-10 reps each? what weight would you reccemend? ultrralight or moderately heavy, in other words should it be a weight there I can just about make the 8-10 reps or I can easlily make the 8-10 reps. idea for me is not to get bigger muscle wise, but to get more tone and combined with diet and cardio trim the excess body fat. and should I do the reccemended excersizes you suggest in the same day, if I go with 2 sets of 8 reps?
Since your not new to the game then do the same workout 3 times a week instead of two. If you can swing cardio 3 times a week and hit the weights 3 times a week on off days you'll burn some fat. If you get worn down hit the weights twice a week and bump up a set or so.
I don't have to ask anybody what you look like. I see you everyday when I throw something in the trash. I know your lying. Cause that what peeps like you do. You got 18.5 inch arms alright. LOL. You never did come clean with whats happening with the family.
At 6 foot and 200lbs, you got about a 15 inch arm, lol. 
HomeBrewerDude
Lifer
- Jan 18, 2001
- 14,465
- 1
- 0
Originally posted by: classy
I don't have to ask anybody what you look like. I see you everyday when I throw something in the trash. I know your lying. Cause that what peeps like you do. You got 18.5 inch arms alright. LOL. You never did come clean with whats happening with the family.
Um, I'm 5'10", 175lbs, 15.25" arms. 6 foot, 200lbs, 18.5" arms isn't that unreasonable. My friend is 5'7", 160lbs, has 16.5" arms. If he was going to lie he'd pull a Hogan and say he has 23" pythons or something lame like that
200lbs @ 15.5% bf and 18.5" arms seems perfectly reasonable.
Amused
Elite Member
- Apr 14, 2001
- 57,387
- 19,675
- 146
Originally posted by: classy
I don't have to ask anybody what you look like. I see you everyday when I throw something in the trash. I know your lying. Cause that what peeps like you do. You got 18.5 inch arms alright. LOL. You never did come clean with whats happening with the family.
Like I said, Classy. Come measure me any time you like.
It's funny with you. First you call me a racist when I have never made ANY claims that any minority is inherently inferior. And when asked to show proof of my racism, you ignore the issue.
And now you claim I am lying about my body.
This is becoming a pattern with you, Classy. If you think I am lying, put up or shut up. Come measure me.
Ah poor little baby. Why does race always find your posts. The truth is I think you are just grade A trash. And like the pansy that you are, instead of you offering soemthing of substance to help this guy, you want to pick a fight with me, I wonder why. When there are countless studies to back up what I said. And dude truthfully, you have no f'in idea how much I wish I could measure you, you really don't. Cause you talk a lot of sh*t.
Amused
Elite Member
- Apr 14, 2001
- 57,387
- 19,675
- 146
Then come on over here, Classy. I'm in Springfield, IL. You are more than welcome to come meet me.
Race found it's way into this post because of your constant "you're a racist" cop-out in any debate we have. It's a pattern with you.
For every "study" you produce, I will produce one (many more, actually) showing weight lifting alone is ineffective at burning signifigant amounts of fat.
Dude I haven't had a debate with you in weeks. As a matter of fact I have tried to avoid any threads your in, cause you be stinking. We agreed that weight training with cardio was the best many many posts ago. But see your purpose is not try offer help in this thread, its to pick a fight. But see Amused if I was in Ill you wouldn't be talking all that smack. I kind wish I was though, but not for the reasons you think. See I like to see a man be broken from the heart.
The Fastest Way to Fat Loss
Cardio vs Weight Training
by Catherine Wilbert, MFS, CFT, SPN
Master of Fitness Science, Certified Fitness Trainer
and Performance Nutrition Specialist
Summer is here, and if you haven?t yet made that commitment to a fitness program, the thought of shedding a few pounds to look good in those shorts or that bathing suit, may be just the encouragement you need.
So with time of the essence, (immediate gratification being a must, with a trip to the beach just around the corner) what type of program do we embark on. For most, the seemingly obvious solution would be to cut back on the meals and start doing cardio - and lots of it. And as much as this may sound unpleasant (at least to most of us), it?s bound to burn up that extra fat, leaving us lean and toned, ready to show of those abs, right? Wrong! The good news is that these myths about weight loss are just that - while you do need to cut calories and increase activity to loose weight, there is a better, healthier, and more efficient way to do it.
First of all, embarking on some crazy fad diet that severely restricts calories may initially produce results, but in the long run will actually slow down your metabolism. Eating more frequent meals throughout the day will actually boost your metabolism. The key is better food choices, balanced meals and portion control.
What about exercise - what kind and how much? While it may feel like running on the treadmill for an hour (while you are dripping with sweat) is burning tons of calories, it?s only burning calories while you are exercising and for one to two hours after. If you really want to lose fat - and keep it off -- the best way to do it is with weight training. Weight training is the single most effective way to permanently increase your metabolism. The more muscle you have, the more fat you burn all the time - 24hours a day, 7 days a week -- not just one or two hours when you?re exercising, but every hour of every day, whether you?re exercising, eating, sleeping or sitting at your desk. Pound for pound, muscle burns 25 times more calories than fat. One pound of muscle can burn 30 to 50 calories in a day, or 350 to 500 calories a week. One pound of fat only burns two a day or 14 in a week. So, if you build just five pounds of muscle, that?s equivalent to burning 26 pounds of fat in a year.
The evidence is right in front of you in the gym. Notice the number of overweight people who do hours of cardio on the treadmill, in aerobics classes, or on the bike - or worse, all of the above. The same people, on the same program for months, maybe even years, with no noticeable results. Then, compare them to the physiques in the weight room. Ask some of those people who look the most fit how much time they really spend in the gym - it?s much less than you think. The results produced by weight training are much more effective. And if you own research isn?t convincing enough to back up these claims, consider a Tufts University study that showed strength and resistance training can increase metabolism by seven percent, and promote significant changes in body composition. Scientists calculated the higher metabolic rate meant that resistance trained subjects burned an average of an extra 354 calories per day. The final result was that weight training produces an increase in lean body mass and a decrease in body fat by a permanent increase in metabolic rate.
What about the scale? Throw it out! Yes you may end up weighing the same or even more because muscle weighs more than fat, but remember, muscle takes up less space than fat. So, ultimately, you will be small, firmer and toner?and your clothes will fit better. That?s the true test. How you look and how you feel - not what the numbers on the scale say. And women, no, you become overly muscular. It?s just not possible - women don?t naturally produce enough of the hormones it takes to grow massive muscle. Weight training will, however, give you that tone look you?re striving for - you can?t burn fat off to see muscle tone that doesn?t exist. In addition, weight training is important to help prevent osteoporosis by building and maintaining bone density.
Timing is everything. If your primary goal for cardio, in addition to cardio vascular health, is to burn fat, the most effective time to do it is when glycogen stores are low, therefore, early morning on an empty stomach would be an optimum time since glycogen stores have been depleted throughout the night while you slept.
If morning isn?t an option, and you?ll be doing cardio in the same workout session as weight training, it?s better to do cardiovascular activity immediately following weight training because glycogen levels have also been depleted at this time. Not only will your cardiovascular exercise be more effective at fat burning, but your weight training session will be more effective and intense since you won?t have burned up all your ATP on cardio.
The key to successful weight loss is balance - in both diet and exercise. Weight training will help increase lean body composition and boost your metabolism, even while at rest. While cardiovascular activity will help muscles utilize oxygen more efficiently and promote overall good cardiovascular health. Remember though, too much cardio can actually burn valuable muscle tissue and losing muscle slows down your metabolism -- which is obviously counter productive to your whole weight loss goal. And again, remember balance -- allow your body time to recover from all exercise. Muscle tissue needs recovery time to repair and grow. So, don?t be afraid to take a couple of days off with no exercise and you will actually see better results.
Good luck and see you on the beach!
This is a fitness expert. This is just one of the many many articles that prove your moron Amused.
Link to the article
http://www.catherinewilbert.com/healthy/article702.html
Cardio vs Weight Training
by Catherine Wilbert, MFS, CFT, SPN
Master of Fitness Science, Certified Fitness Trainer
and Performance Nutrition Specialist
Summer is here, and if you haven?t yet made that commitment to a fitness program, the thought of shedding a few pounds to look good in those shorts or that bathing suit, may be just the encouragement you need.
So with time of the essence, (immediate gratification being a must, with a trip to the beach just around the corner) what type of program do we embark on. For most, the seemingly obvious solution would be to cut back on the meals and start doing cardio - and lots of it. And as much as this may sound unpleasant (at least to most of us), it?s bound to burn up that extra fat, leaving us lean and toned, ready to show of those abs, right? Wrong! The good news is that these myths about weight loss are just that - while you do need to cut calories and increase activity to loose weight, there is a better, healthier, and more efficient way to do it.
First of all, embarking on some crazy fad diet that severely restricts calories may initially produce results, but in the long run will actually slow down your metabolism. Eating more frequent meals throughout the day will actually boost your metabolism. The key is better food choices, balanced meals and portion control.
What about exercise - what kind and how much? While it may feel like running on the treadmill for an hour (while you are dripping with sweat) is burning tons of calories, it?s only burning calories while you are exercising and for one to two hours after. If you really want to lose fat - and keep it off -- the best way to do it is with weight training. Weight training is the single most effective way to permanently increase your metabolism. The more muscle you have, the more fat you burn all the time - 24hours a day, 7 days a week -- not just one or two hours when you?re exercising, but every hour of every day, whether you?re exercising, eating, sleeping or sitting at your desk. Pound for pound, muscle burns 25 times more calories than fat. One pound of muscle can burn 30 to 50 calories in a day, or 350 to 500 calories a week. One pound of fat only burns two a day or 14 in a week. So, if you build just five pounds of muscle, that?s equivalent to burning 26 pounds of fat in a year.
The evidence is right in front of you in the gym. Notice the number of overweight people who do hours of cardio on the treadmill, in aerobics classes, or on the bike - or worse, all of the above. The same people, on the same program for months, maybe even years, with no noticeable results. Then, compare them to the physiques in the weight room. Ask some of those people who look the most fit how much time they really spend in the gym - it?s much less than you think. The results produced by weight training are much more effective. And if you own research isn?t convincing enough to back up these claims, consider a Tufts University study that showed strength and resistance training can increase metabolism by seven percent, and promote significant changes in body composition. Scientists calculated the higher metabolic rate meant that resistance trained subjects burned an average of an extra 354 calories per day. The final result was that weight training produces an increase in lean body mass and a decrease in body fat by a permanent increase in metabolic rate.
What about the scale? Throw it out! Yes you may end up weighing the same or even more because muscle weighs more than fat, but remember, muscle takes up less space than fat. So, ultimately, you will be small, firmer and toner?and your clothes will fit better. That?s the true test. How you look and how you feel - not what the numbers on the scale say. And women, no, you become overly muscular. It?s just not possible - women don?t naturally produce enough of the hormones it takes to grow massive muscle. Weight training will, however, give you that tone look you?re striving for - you can?t burn fat off to see muscle tone that doesn?t exist. In addition, weight training is important to help prevent osteoporosis by building and maintaining bone density.
Timing is everything. If your primary goal for cardio, in addition to cardio vascular health, is to burn fat, the most effective time to do it is when glycogen stores are low, therefore, early morning on an empty stomach would be an optimum time since glycogen stores have been depleted throughout the night while you slept.
If morning isn?t an option, and you?ll be doing cardio in the same workout session as weight training, it?s better to do cardiovascular activity immediately following weight training because glycogen levels have also been depleted at this time. Not only will your cardiovascular exercise be more effective at fat burning, but your weight training session will be more effective and intense since you won?t have burned up all your ATP on cardio.
The key to successful weight loss is balance - in both diet and exercise. Weight training will help increase lean body composition and boost your metabolism, even while at rest. While cardiovascular activity will help muscles utilize oxygen more efficiently and promote overall good cardiovascular health. Remember though, too much cardio can actually burn valuable muscle tissue and losing muscle slows down your metabolism -- which is obviously counter productive to your whole weight loss goal. And again, remember balance -- allow your body time to recover from all exercise. Muscle tissue needs recovery time to repair and grow. So, don?t be afraid to take a couple of days off with no exercise and you will actually see better results.
Good luck and see you on the beach!
This is a fitness expert. This is just one of the many many articles that prove your moron Amused.
Link to the article
http://www.catherinewilbert.com/healthy/article702.html
How about from a doctor on a Fitness professional site
THE FACTS FOR PERMANENT WEIGHT (FAT) LOSS
Many readers will already be aware of what they eat and will be following some type of exercise program, which is a good start. Below are tried and successful fat loss guidelines.
A. Your diet should consist of 65-70% of your total caloric intake from complex carbohydrates.
B. Maintain your caloric intake at or above 1,200 calories per day. This is not an arbitrary number. Research conducted on twenty-six thousand men and women between 1992-93 had found that not one in the survey took in the minimum RDA's (recommended daily allowance) for 26 vital nutrients (minerals & vitamins) with an intake 1,200 calories a day.(10) This is where the supplementation of vitamins enters the picture during these low-calorie, low carbohydrate diets.
C. Increase your aerobic activity to stimulate the use of stored fat, and improve insulin's ability to regulate blood sugar.
Use any of the cardio-vascular forms of exercise, for example: cycling, running, stair climbing, walking.
D. For example: a 140 pound woman can burn up to 500 calories per hour walking on a treadmill at 3.5 mph at a 12% incline. Aerobic training can be split up in the same way as weight training with 30 minutes of training in the morning and 30 minutes in the evening.
E. Weight training is vital for its role in developing skeletal muscle. However, it is not an aerobic activity, and will not have significant cardio-vascular effects that are achieved through regular aerobic activity. Increased muscular tone improves over-all caloric expenditure every day and is a great additional fat burner.
F. An example of resistance trainings ability to elevate Basal Metabolic Rate was recently demonstrated when comparing 30 minutes of leg training (combination of leg presses, reverses lunges, leg curls, and leg extensions=3 sets of 10 repetitions to positive failure) versus 30 minutes of cardio-vascular training.
Resistance Training of Legs elevated BMR for 48 hours versus 4 hours for cardio-vascular training.
G. Do not attempt to lose more than 2 pounds of fat in one week. A more sensible goal is 1 pound per week of fat loss. Note: Remember a pound of fat contains 3,500 calories. To burn off this one pound of fat will require time spent in exercise during the week.
Read E and F
Article from site here
http://www.afpafitness.com/articles/fatburn.htm
THE FACTS FOR PERMANENT WEIGHT (FAT) LOSS
Many readers will already be aware of what they eat and will be following some type of exercise program, which is a good start. Below are tried and successful fat loss guidelines.
A. Your diet should consist of 65-70% of your total caloric intake from complex carbohydrates.
B. Maintain your caloric intake at or above 1,200 calories per day. This is not an arbitrary number. Research conducted on twenty-six thousand men and women between 1992-93 had found that not one in the survey took in the minimum RDA's (recommended daily allowance) for 26 vital nutrients (minerals & vitamins) with an intake 1,200 calories a day.(10) This is where the supplementation of vitamins enters the picture during these low-calorie, low carbohydrate diets.
C. Increase your aerobic activity to stimulate the use of stored fat, and improve insulin's ability to regulate blood sugar.
Use any of the cardio-vascular forms of exercise, for example: cycling, running, stair climbing, walking.
D. For example: a 140 pound woman can burn up to 500 calories per hour walking on a treadmill at 3.5 mph at a 12% incline. Aerobic training can be split up in the same way as weight training with 30 minutes of training in the morning and 30 minutes in the evening.
E. Weight training is vital for its role in developing skeletal muscle. However, it is not an aerobic activity, and will not have significant cardio-vascular effects that are achieved through regular aerobic activity. Increased muscular tone improves over-all caloric expenditure every day and is a great additional fat burner.
F. An example of resistance trainings ability to elevate Basal Metabolic Rate was recently demonstrated when comparing 30 minutes of leg training (combination of leg presses, reverses lunges, leg curls, and leg extensions=3 sets of 10 repetitions to positive failure) versus 30 minutes of cardio-vascular training.
Resistance Training of Legs elevated BMR for 48 hours versus 4 hours for cardio-vascular training.
G. Do not attempt to lose more than 2 pounds of fat in one week. A more sensible goal is 1 pound per week of fat loss. Note: Remember a pound of fat contains 3,500 calories. To burn off this one pound of fat will require time spent in exercise during the week.
Read E and F
Article from site here
http://www.afpafitness.com/articles/fatburn.htm
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