, diet does the trick. pick a diet that you can stick with, find maintain caloric value, then cut calories, and keep weight training.
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Originally Posted by DaMayor
In addition to what Merkaba said, you should approach this from more of a "I would like to increase lean mass and decrease bodyfat.
What would be the point of losing bodyfat if there is no underlying muscle to "expose"? |
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Originally Posted by jday
Your on the right track with the weight training. And like allnaturalmass said, you have gotta do cardio!! I wouldn't lift heavy weights either, I would stick with 5 sets of 20 (5 x 20) and I would add that you do incline bench press too. That with the cardio, and a healthy diet will really help to burn chest fat, and tone you up.
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Originally Posted by Ben dur
if you ever feel that gyno makes you less of a man,
you should youtube some met-rx strongest man competition... it will give you a whole new perspective on bodyfat, gyno and weight training... that being said do cardio twice a week, NO MORE weight train 4 days a week and monitor/adjust your diet in accordance with your goals youll be healthy, shred fat, and become a monster, if you do things properly. |
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Originally Posted by jhawkin1
burning lean muscle mass...hmmmm CARDIO: to do or NOT to do?
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Originally Posted by VanessaNicole
Cardio uses less energy from amino acids than weight training does, with the exception of endurance training (such as running a marathon).
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Originally Posted by Ben dur
mmmm
i said "opinion" and im positive i said "not a VERY effective method of burning calories" i made sure of that before, and directly after posting that lets not confuse what i actually said from what you thought i said |
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Originally Posted by Ben dur
resistaance training burns more calories, and your body contiunes to burn calories for a long time afterwards...
im really not trying to argue this though... if something came across as rude i truely apologize... i just think its easier to run a 200 calorie def, rather than do 200 calories worth of cardio every day... daily cardio, or even bi-daily cardio, seems too much to me |
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Originally Posted by Ben dur
less often than bi daily is twice weekly
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Originally Posted by VanessaNicole
especially since a majority of time spent weight training is spent recovering between sets.
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Originally Posted by VanessaNicole
Aerobic activity burns more calories than weight training, especially since a majority of time spent weight training is spent recovering between sets. (And you should review your information about exercise "after-burn" as it's associated with cardio [specifically high intensity cardio] more so than with other activities.
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Originally Posted by TrojanMan60563
I think you have this backwards. I have always read that weight training spikes your metabolism for a longer period of time after a workout then a session of cardio. So the after effect of weight traning ends up meaning faster fat loss. On top of this if you weight train and add more lean mass you burn more calories.
I have always read and known that "moderate" cardio (those on drugs can increase this to extreme) plus weight training is best for losing fat, but if you have to only choose one it should be weight traning along with a good diet. This holds true based on you burn more calories for a longer period of time following the workout, and the gain in lean mass ultimately leads to more daily calories burned. As a side note weight training can give the effect of cardio by keeping the heart rate up by limiting rest intervals to 30-45 seconds. I don't know about you, but after a hard set my heart is puming, and I don't wait until it drops to normal to do another set. |
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Originally Posted by VanessaNicole
No, it's correct. Cardio, particularly high intensity cardio, causes a greater after burn than weight training does (At least what most people I see in the gym do, which is: do set, chat, sit on their butt, do another set, go to the water fountain, etc.).
The increase in calorie burning after exercise is related to both the degree of elevation of the heart during activity, and the amount of time the heart rate stays elevated. But you are 100% correct in suggesting that some forms of weight training (such as supersets) which keep the heart rate elevated above 60-70%MHR are essentially cardiovascular workouts. So if you are taking very short rest periods (45 seconds would be a little long IMO) then you technically are doing cardio. And seriously, cardio is essential for maintaining a healthy heart and cardiorespiratory system. I think it's foolish not to do any cardio at all (and by cardio I mean any activity that sustains an elevated heart rate, so that would include some types of weight training). Anyway, you can get as buff and muscular as you want, but if you do not maintain good cardiopulmonary fitness you are not fit. I've seen a lot of bodybuilders who look great but who can't run a block and have elevated triglycerides and hardened coronary arteries and other health problems. Carrying a lot of extra skeletal muscle on one's frame increases the necessary cardiac output, thus straining the heart and potentially causing cardiomegaly and other serious healthy problems. If you build extra muscle it is even more critical that you maintain a healthy cardiovascular system, and some aerobic activity is absolutely essential to doing that. PS I highly doubt that any reputable source would recommend skipping cardio altogether. That's just irresponsible from a health standpoint. |
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Originally Posted by Ben dur
no comment
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Originally Posted by Ben dur
i believe cardio is important to fat loss but not for the reasons most people use it
cardio is not a very effective method of burning calories it does however have some other benefits. such as, helping to cleanse the muscles, and supporting general circulatory health 2 times a week is not a magic number, it is my recommendation... some people can get away without doing any and some do it daily... |
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