|
2006/02/16, 01:42 PM
Hey all, I am a 36 year old male. I'm what you could call a "fat skinny guy". THat is I am thin arms and legs, but have gotten a belly over the years because I work in an office and am not so actvie.
Well I have a gym membership, and I just wanted to know what experienced people think would be the best way for me to get rid of the belly and love handles the fastest way?
So I want to get rid of that the fastest, as opposed to bulking up sooner. Because I think that I would feel better about my progress if I lose the extra inches sooner.
I am doing a combo of cardio/fat burning and weights.
SHould I stick to higher reps with lower weights, or should I go with heavier weights and less reps?
I would be happy to shed the fat first, then go for adding the muscle when I can get my waste down from being tight in a 34 waist pants! (Almost needing 36) In my younger days I could where a 30 waist size!
|
|
|
|
2006/02/16, 03:16 PM
Focus on low reps and higher weight....
Biggest change will come from your nutrition...
-eat 5-8 meals/snacks daily
-no junk food of any sort....no fried foods...no greasy foods of any kind, no soda(including diet and zero varieties), no juices
-drink gallon of water daily...or as close as you can get to this number....it will take a bit to build up and adjust to the amount...you will be urinating very often until yuo adjust
-no simple carbs(no pasta, white rice, potatoes,bagels)
-eat complex carbs(yams, sweet potatoes, brown/black rice, oats, buckwheat)
-eat 1g of protein per lb of bodyweight
-eat 20% of calories from healthy fats(avacadoes, nuts, seeds, olive oil, etc)
-eat 500 less calories then you did before
-take 6 g of fish oil capsules daily...3 morn and 3 night
-no carbs of any sort 3 hours before sleep....
on days off from weight lifting(which u should do 3 days a week)...I suggest you run 3 days for 45 minutes...at your best pace....intervals are great....HIIT works well....
have 1 day a week OFF...where you don't do either, try active rest....this doesn't mean sitting on your butt...try taking a light walk....go swimming, go play sports...etc...
|
|
2006/02/16, 06:10 PM
Surely simple carbs are sugars? not pasta and rice. please show me up if I'm off the mark.
|
|
2006/02/16, 07:03 PM
Yes and No...while they're not exactly Sugar they are processed version of the whole foods. Because of the processing most of anything of value is removed. What's left will cause an insulin spike in the same manner sugar will.
Stick with whole versions of the same foods as recommended above whole wheat, oats, brown rice, sweet potatoes, etc.. and you'll avoid the insulin spikes that ultimately tell your body to store fat.
Here's one of Merriam-Websters definition of the word "enriched":
-to improve the nutritive value of (a food) by adding nutrients (as vitamins or amino acids) and especially by restoring part of the nutrients lost in processing <enriched flour>
Key word is "part", not all.
|
|
2006/02/16, 09:28 PM
read up on glycemic index....it's how fast carbs are broken down into sugars.......the 'simple carbs' have high values and are broken down very quickly and cause an insulin spike....good only directly after a workout but bad at other times or for diabetics in general....
|
