Anyone have any suggestions? I know cardio is big, I used to do about 20min of running at speed 7 on the treadmill 5 times a week and lost weight. Now I do only a mile at speed 8, 3 times a week (7:30min) I still have some belly fat but my actual weight might be too light. I'm 5"7 and I weigh about 137-140lbs currently (down from 185). I don't want to lose the weight, just the body fat. Suggestions?
Ultimate goal is to have really cut abs. (Lower abs are more of an issue then upper abs, but the only way I see either is after a workout or if I contract the muscles)
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Last edited by siberian57 : 04-13-2009 at 09:25 AM.
Anyone have any suggestions? I know cardio is big, I used to do about 20min of running at speed 7 on the treadmill 5 times a week and lost weight. Now I do only a mile at speed 8, 3 times a week (7:30min) I still have some belly fat but my actual weight might be too light. I'm 5"7 and I weigh about 137-140lbs currently (down from 185). I don't want to lose the weight, just the body fat. Suggestions?
Ultimate goal is to have really cut abs. (Lower abs are more of an issue then upper abs, but the only way I see either is after a workout or if I contract the muscles)
Reduce your carb intake and try doing "Fastested" cardio in the morning. Another thing that really works for me is HIIT , but beware it is hard on your body as u can only do it 3x a week. Watch your calories as well and stay away from Starchy carbs. Remember a diet is not a Temporary thing, it should be a life adjustment so taht you can keep ur gains for life.
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toast, fruit and a egg white omlet (w/ veggies) in the morning and skim milk
salad and either a chicken or tuna wrap for lunch and water
and usually subway w/ water (b/c i'm at work) for dinner and I'll get like a chicken breast with all the veggies on wheat or I'll get a chicken ceasar wrap
I didn't think my diet was that bad. What would you change?
toast, fruit and a egg white omlet (w/ veggies) in the morning and skim milk
salad and either a chicken or tuna wrap for lunch and water
and usually subway w/ water (b/c i'm at work) for dinner and I'll get like a chicken breast with all the veggies on wheat or I'll get a chicken ceasar wrap
I didn't think my diet was that bad. What would you change?
Replace the Fruits (fructose very bad for losing weight) with more veggies (green ones) my personal fav is broccoli and cauliflower.
Skip the sub as the white bread contains alot of simple carbs and just eat a wrap as it only contains around 29grams of carbs. If you are going to eat some carbs make sure u eat them at breakfast only and as the day goes on replace the carbs with FATS and protein.
On workout days make sure u eat ur carbs in the morning, PRE-workout and Post workout and stricltly fat and protein or greens in the evening.
Also you've plateaud on the cardio to fat loss, U either cut back on MORE calories or u up ur cardio even more and do more high intensity interval training. My HIIT consists of the following
1min warmup of jogging
30sec FULL OUT SPRINTS
30 sec walk
30 Sec full out sprints
I repeat this for 12min and then jog my way home. Now make sure you carb load 24hr prior to the HIIT because u will not be able to do this IF you are doing the low carb thing. IF you are not a big fan of HIIT, then stick to my low carb/high fat/med protein diet and u should see some weight come off and stick with the cardio that you are doing.
IMHO I love my HIIT and they work very well for fat loss as u continue to burn fat hrs and hrs after ur workout is done as it elevates ur Metabolism for the rest of the day till u fall asleep.
I am not trying to lose weight though so fruits are not a good idea really? That's a surprise to me honestly
Subway only offers subs but I'll try places with wraps. They are whole Grain Wheat not white btw.
And replace carbs with fat? Really? There has to be a limit of foods that apply to that idea
I appreciate your help. Thanks
Quote: Originally Posted by Turbolag87
Replace the Fruits (fructose very bad for losing weight) with more veggies (green ones) my personal fav is broccoli and cauliflower.
Skip the sub as the white bread contains alot of simple carbs and just eat a wrap as it only contains around 29grams of carbs. If you are going to eat some carbs make sure u eat them at breakfast only and as the day goes on replace the carbs with FATS and protein.
On workout days make sure u eat ur carbs in the morning, PRE-workout and Post workout and stricltly fat and protein or greens in the evening.
Also you've plateaud on the cardio to fat loss, U either cut back on MORE calories or u up ur cardio even more and do more high intensity interval training. My HIIT consists of the following
1min warmup of jogging
30sec FULL OUT SPRINTS
30 sec walk
30 Sec full out sprints
I repeat this for 12min and then jog my way home. Now make sure you carb load 24hr prior to the HIIT because u will not be able to do this IF you are doing the low carb thing. IF you are not a big fan of HIIT, then stick to my low carb/high fat/med protein diet and u should see some weight come off and stick with the cardio that you are doing.
IMHO I love my HIIT and they work very well for fat loss as u continue to burn fat hrs and hrs after ur workout is done as it elevates ur Metabolism for the rest of the day till u fall asleep.
I am not trying to lose weight though so fruits are not a good idea really? That's a surprise to me honestly
Subway only offers subs but I'll try places with wraps. They are whole Grain Wheat not white btw.
And replace carbs with fat? Really? There has to be a limit of foods that apply to that idea
I appreciate your help. Thanks
Subway in Canada offer wraps and they are huge. What I typed for you is to lose fat not "weight". Fruits are not the best sugars as Fructose gets converted to fat if your liver STORES are full as fructose cannot be absorbed by the muscle as fuel glucose reserves.
As for the fats i recommend you eat only the good fats ( almonds, nuts, Olive oil and so forth as a fuel) Calories add up pretty quick with carbs as most foods contain a shitload of them without even knowing.
NP, if you have anymore ? dont be shy to ask away.
maybe add some weight training? if you've plateau'd just from doing cardio, weight training should be able to help trim off some excess fat.
also, i personally can't do too much of HIIT, so i'll either do 10 full minutes (10.0 - one minute, 5.0 - one minute, repeat for ten minutes) after weight training or play basketball or football on my days off. you'll get a good ratio sprinting and light running playing either one of those.
I thought he already was Weight training?? As For HIIT same here, Between my Hockey and HIIT, Cardio, Weight training and my business ( concrete Finisher) i overtrain VERY easly.
Anyone have any suggestions? I know cardio is big, I used to do about 20min of running at speed 7 on the treadmill 5 times a week and lost weight. Now I do only a mile at speed 8, 3 times a week (7:30min) I still have some belly fat but my actual weight might be too light. I'm 5"7 and I weigh about 137-140lbs currently (down from 185). I don't want to lose the weight, just the body fat. Suggestions?
Ultimate goal is to have really cut abs. (Lower abs are more of an issue then upper abs, but the only way I see either is after a workout or if I contract the muscles)
Bryan, you are at a really good weight now, and maybe a little too light.
At that weight and height you shouldn't have too much stomach fat. Now all you have to do is some good ab exercises on a consistent basis and you'll be fine.
I laugh at people who have a huge gut and try to do ab exercises. It doesn't work that way. They have to diet and do cardio to get rid of the excess fat first. Then they can do the ab exercises.
Bryan, you are at a really good weight now, and maybe a little too light.
At that weight and height you shouldn't have too much stomach fat. Now all you have to do is some good ab exercises on a consistent basis and you'll be fine.
I laugh at people who have a huge gut and try to do ab exercises. It doesn't work that way. They have to diet and do cardio to get rid of the excess fat first. Then they can do the ab exercises.
PPL always ask me at the gym on how to get abs... The short answer i give them is "DIET"
took me about 15 min total, burned about 250 cal's that's alternating from 4.5 walking to 10.0 sprinting and 6.0 warmup/warmdowns on a treadmill. I read something on the internet about it so I figured I'd give it a try.
Last edited by siberian57 : 04-15-2009 at 03:02 PM.
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Burning Fat Suggestions?
and they are huge. What I typed for you is to lose fat not "weight". Fruits are not the best sugars as Fructose gets converted to fat if your liver STORES are full as fructose cannot be absorbed by the muscle as fuel glucose reserves.
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