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2003/07/11, 06:04 PM
Ok, this may be a long one, but please hang in there.
First my stats - 6'4", 320 lbs. Not really as out of shape as that sounds, think offensive lineman size. Basically, I have fat I need to burn, but I don't really need to add any more muscle (I want to be thinner, not any more bulky, already huge shoulders and barrel chest).
I am not an amateur weightlifter, I did plenty in h.s. and college. Currently I can only hit the gym early in the morning (5:45 AM - 7:00 AM) due to work, but on the bright side I go every weekday, aside from the occasional Friday off. Weekends are tough for me and I consider them bonuses if I make it in. I eat somewhat sensibly (I am in continual strive for betterness, to make up some words, on that front).
My general plan is I do a solid 30 minutes on the bike before delving into 45 minutes of weights (I rotate between bi/shoulder, tri/chest, legs). Is this a solid program for me or should I just bury myself with cardio and do only like 20 minutes of weights. Also, I have bad knees so I can't really run too much, any suggestions for bike alternatives?
Also, lifting weights for fat loss should I just do perfect form and 20 rep sets?
Just looking for general advice, thanks a million in advance.
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2003/07/11, 06:27 PM
You should warm up five minutes, lift weights and then ride the bike or the elliptical.
High reps for fat-burning is a myth stay in the 8-12 rep range with mod - heavy weight.
Strengthen your knees with leg extensions.
Take weekends off to rest and recover, but continue to eat clean. Cut out sugar, alcohol and refined carbs and you should see a huge difference.
Good Luck!
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Challenge + Consistency = Results
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2003/07/11, 06:36 PM
asimmer, thanks for the reply!
Ok, time for a stupid question...whats a refined carb? Sugar I can do, alochol is a stretch, so i would like to avoid the refined carbs.
Also, why do you recommend weights and then cardio?
And finally, should I reduce my rest between sets for better cardio workout when I lift?
Thanks again!
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2003/07/11, 06:43 PM
The way yoiur energy system works, you use glycogen from your muscle first, this is a power system - better for weight lifting, then you tap into stored energy (liver and then bodyfat) this system is better for aerobic exercise. It just makes more sense and when I switched to weoghts first I got a lot better results with weight loss.
Refined carbs are any carbs made with white flour, sugar, etc. Look towards whole grains, oatmeal, rice (preferably brown), barley, sweet potatoes for your carbohydrates. And unlimited vegetables (steamed or sauteed or raw).
Alcohol is a big metabolism downer - lots of empty calories, muscle damage, nervous system depressive, dehydration (1% dehydration can affect your performance in the gym big time). And it wreaks havoc with your insulin and blood sugar.
Don't reduce your rest between sets to less than 45 sec, unless you are supersetting.
Search the message boards - tons of good stuff on meals, eating healthier, exercise tips!
And stay motivated!
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Challenge + Consistency = Results
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2003/07/11, 06:56 PM
asimmer, again,thanks for the response. One last interesting question, then I promise to stop bugging you.
As I said, my knee really prevents me from running a whole lot. What serves me better, 30 minutes on the bike (I get going pretty good, HR around 140) or walking, which I have never really tried...
So no booze! Ouch! I suppose the few drinks can take some time off...
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2003/07/11, 07:04 PM
You shoudl alternate the type of cardio you do so that you don't adapt as easily to it.
You could try walking, but I think you could manage the elliptical crosstrainers without too much knee discomfort. I have a client with one bad knee and one bad ankle and she still can manage the elliptical - the motion is circular and non-impacting. Usually knees are aggravated by excessive bending (stairclimbing) or excessive impact (running/jogging) or excessive torque ( side to side jumping, twisting, etc.).
Sounds like the bike is still a challenge, play with the different programs and stay in you Target Heart Rate zone while biking. Pick one day to try and stay at 80% the whole workout, another to hang around 70%, this is also a way to change your workout without changing machines, add in 'sprint' intervals where you amp up your speed as fast as you can for 30 seconds to a minute 0 yopu will burn hella calories.
Your not bugging me, it keeps my brain working.
You can't imagine how much weight alcohol holds in your body... Besides, you will be healthier and feel better. :)
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Challenge + Consistency = Results
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2003/07/11, 07:22 PM
Alrighty then, here is another for you...
I had moderate success losing weight over a summer awhile back, and I took Xenadrine.
I am contemplating a similar path, but do not want to take the regular Xenadrine (spooked since the baseball player died). Are my fears incorrect? Also does the Xenadrine-RFA work?
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2003/07/12, 03:56 AM
good luck
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2003/07/12, 10:37 AM
I have a client who works on civil suits, representing the people against big companies. What she has told me about the case against ephedra was enough to make me throw away my products containing it. The problem is you don't know what damage it is doing until it is too late.
I think you should clean up your diet, get consistent with your routine and see how far that takes you, then think about supplements.
When you are ready for a fat mobilizer type of product.. I had success with Lean System 7, and some results from Animal Cuts. I had limited results from the Xenadrine RFA, but I wasn't very consistent with it.
Good Luck!
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Challenge + Consistency = Results
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