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2004/03/11, 01:18 AM
ive trimmed down to 152 from 195 with lifting/eating/running, (im a lil over 5' 7 male). But im trying to add muscle now (though losing fat is still a target too). anyways, im trying to cut fat from my big waist (im 37 inches...is that bigger than avg? whats avg?). anyways, im currently doing inclined twist situps (4 sets of 15) and using the ab machine that u sit and hook ur legs and reach two handles behind ur head and contract (20,16,14,12 reps) 3 days a week for abs. is that good enough?
Also, im running about 3 miles (6.5 speed on treadmill for about 35 minutes, burns about 300 calories) 4-5 days a week along with my weight lifting (5 days a week). If im trying to gain muscle is running bad?? but if it is, im very nervous that ill get fat again. Running is what got me trimmed to 152 lbs. thx for your input everyone.
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2004/03/11, 06:12 AM
Burning 300 calories in 35 minutes is awful low for a man who's been working on it too! Also it's not supporting your metabolism long after you have run...Try to do this(my actual heart rate as a basic guide);
pick bike or elliptical trainer and
5 min warm up, to 60% beats per min
4 mins to 70% beats per min
2 mins to 80% beats per min (155bpm)
1 min to 85% (162bpm)
then slow to 70%+ for 2 mins (138bpm)
2 mins back to 85% and repeat once more (162bpm)
5 mins to 70% then
5 mins cool down
This will stimulate your metabolism to remain elavated hours after training and give you a real cardio workout, leaving you with a smile due to adrenalin and hormones.
Aim to achieve your '300' calories in 30 minutes(but improve it eh- 350 first time- you can do it) and look to a goal over the weeks to hit 400 calories in 30 mins... then it's up to you... This will lower your resting heart rate too
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2004/03/11, 08:22 AM
Focus on what you are eating to support your efforts, without a consistent eating plan, you will not see results in your physique.
Abdominal work will not reduce the fat around your waist.
If you are going to focus on mass gain, cut back your cardio to 3 times a week and save your energy for heavy, intense lifting. And eat to support yopur efforts.
There are many similar posts to yours, try looking up mass gain in Fit Buddy at the bottom of the screen.
Good luck!
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"To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it."
Stuart McRobert, Beyond Brawn
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