Shredding fat, exercise recommendations...

ucs · 12-23-2003, 07:08 AM

Howdy,

I want to train 5 days a week doing cardio to strip off my excess fat around my waste and legs,

Want to bring my waste down by 9cm, So I was thinking of doing the following for my training,

30min Run
30min Cycle
40min Ski
20min Row

5 Days a week for about 2-3 months, by then it should be off.

Now becuase I also want to keep my strength up, I was thinking that in the mornings if I did a 2 compond exercises for each muscle group over the 5 days that would be a good idea.

ie,

Monday

6am,

Chest, 4x 6-8 reps Bench Press & Incline Press
Then 10 run & 10 ski

6pm,

30min Run
30min Cycle
40min Ski
20min Row

And so on like that covering

Chest / Bicep / Back / Shoulders & Tricep / Legs

Comments?

BabsieGirl · 12-23-2003, 12:24 PM

you're going to spend that much time doing cardio?

You'll lose what you've gained

**Prince** · 12-23-2003, 12:30 PM

Quote:

Originally posted by BabsieGirl
you're going to spend that much time doing cardio?

You'll lose what you've gained

agreed.

2 hours of cardio per day, 5 days per week is a bit excessive.

how much fat do you estimate that you need/want to lose?

carl68 · 12-23-2003, 12:48 PM

too much cardio ... FOR ANYONE!!

Replicator 3.0 · 12-23-2003, 01:06 PM

I think it's better to do cardio on days when you aren't lifting. As an added bonus, it can sometimes help work out any leftover soreness from lifting the previous day.

I hit freeweights Mon,Wed, and Fri and save my cardio for Tuesdays and Thursdays.

Diet is more important than anything when it comes to shedding fat though. However, I think some forms of cardio add a lot of health benefits and some are good for working those muscles you don't work in resistence training.

A 20 minute swim in the pool can work wonders as a cardio exercise since you use almost your whole body while swimming. Besides buning a lot of calories, it burns them quick so you don't have to swim for long. Hell even a 10 minute swim can make you feel pretty good for the rest of the day if you're short on time.

Martial arts are also a great cardio workout and also tend to incorporate a lot of muscle groups.

MeLo · 12-23-2003, 10:07 PM

how many cals are you burning if you are swimming at a moderate intensity for 1 hour?

HoldDaMayo · 12-23-2003, 10:32 PM

Lower the Cardio and increase the scrutiny on your diet... also, maybe do some studying on proper dieting and cutting techniques...

ucs · 12-24-2003, 12:52 AM

Prince,

I would think about 8-10kg of fat I would want to take off.

ahh this is so confusing.

ponyboy · 12-24-2003, 04:45 AM

It's actually not so complicated...

Add 5 pounds of muscle through weight training = an extra 500 calories a day burned through higher metabolism...there are 3500 calories in a pound so you can burn a pound a week just by doing this and not changing anything.

Cardio is catabolic, meaning it eats your muscle tissue, making you weaker (strength wise) and makes you look worse than before. Plus it's boring as hell

.

What you will hear and read dozens of times on this site and other bb sites is to lift weights instead of cardio. It has been proven to be more effective in the long run, makes you look better and makes you healthier and more functional.

ucs · 12-24-2003, 06:09 AM

Cheers, Also in regards to recover time..

Doing a 5 day split is that to long before hitting the muscle again? or enough time so it has time to rebuild?

12-23-2003, 07:08 AM	#1
ucs Registered User Join Date: Dec 2003 Location: Perth, Australia Posts: 36	Shredding fat, exercise recommendations... Howdy, I want to train 5 days a week doing cardio to strip off my excess fat around my waste and legs, Want to bring my waste down by 9cm, So I was thinking of doing the following for my training, 30min Run 30min Cycle 40min Ski 20min Row 5 Days a week for about 2-3 months, by then it should be off. Now becuase I also want to keep my strength up, I was thinking that in the mornings if I did a 2 compond exercises for each muscle group over the 5 days that would be a good idea. ie, Monday 6am, Chest, 4x 6-8 reps Bench Press & Incline Press Then 10 run & 10 ski 6pm, 30min Run 30min Cycle 40min Ski 20min Row And so on like that covering Chest / Bicep / Back / Shoulders & Tricep / Legs Comments?
	...When training the only thing to it, is to do it! />

12-23-2003, 12:24 PM	#2
BabsieGirl Fighting Endometriosis Join Date: Sep 2003 Posts: 7,495	you're going to spend that much time doing cardio? You'll lose what you've gained
	Don't hate the player, hate the game!http://pages.prodigy.net/rogerlori1/...the%20wave.GIF Before you talk about what you want - appreciate what you have. http://home.earthlink.net/~gwcaton/s...ctures/tmf.jpg A good marriage would be between a blind wife and a deaf husband. -Honore de Balzac Desire+Consistency='s RESULTS

12-23-2003, 10:07 PM	#6
MeLo Food Join Date: Oct 2003 Posts: 393 Photos: 11	how many cals are you burning if you are swimming at a moderate intensity for 1 hour?
MeLo Food Join Date: Oct 2003 Posts: 393 Photos: 11	Pics @ http://www.ironmagazineforums.com/ga...00/ppuser/5811

12-23-2003, 10:32 PM	#7
HoldDaMayo Just call me Mayo Elite Member Join Date: Oct 2003 Location: Oceanside, CA Posts: 1,917 Photos: 4	Lower the Cardio and increase the scrutiny on your diet... also, maybe do some studying on proper dieting and cutting techniques...
	Are you kidding me????

12-24-2003, 12:52 AM	#8
ucs Registered User Join Date: Dec 2003 Location: Perth, Australia Posts: 36	Prince, I would think about 8-10kg of fat I would want to take off. ahh this is so confusing.
	...When training the only thing to it, is to do it! />

12-23-2003, 12:48 PM	#4
carl68 Registered User Join Date: Aug 2003 Location: NYC Posts: 27	too much cardio ... FOR ANYONE!!

12-23-2003, 01:06 PM	#5
Replicator 3.0 Registered User Join Date: Dec 2003 Location: IL Posts: 3	I think it's better to do cardio on days when you aren't lifting. As an added bonus, it can sometimes help work out any leftover soreness from lifting the previous day. I hit freeweights Mon,Wed, and Fri and save my cardio for Tuesdays and Thursdays. Diet is more important than anything when it comes to shedding fat though. However, I think some forms of cardio add a lot of health benefits and some are good for working those muscles you don't work in resistence training. A 20 minute swim in the pool can work wonders as a cardio exercise since you use almost your whole body while swimming. Besides buning a lot of calories, it burns them quick so you don't have to swim for long. Hell even a 10 minute swim can make you feel pretty good for the rest of the day if you're short on time. Martial arts are also a great cardio workout and also tend to incorporate a lot of muscle groups.

12-24-2003, 04:45 AM	#9
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	It's actually not so complicated... Add 5 pounds of muscle through weight training = an extra 500 calories a day burned through higher metabolism...there are 3500 calories in a pound so you can burn a pound a week just by doing this and not changing anything. Cardio is catabolic, meaning it eats your muscle tissue, making you weaker (strength wise) and makes you look worse than before. Plus it's boring as hell . What you will hear and read dozens of times on this site and other bb sites is to lift weights instead of cardio. It has been proven to be more effective in the long run, makes you look better and makes you healthier and more functional.
	Today I can do what others will not so that tomorrow I will do what others cannot. The difference between winners and losers is that winners do things that losers don't want to do.

12-24-2003, 06:09 AM	#10
ucs Registered User Join Date: Dec 2003 Location: Perth, Australia Posts: 36	Cheers, Also in regards to recover time.. Doing a 5 day split is that to long before hitting the muscle again? or enough time so it has time to rebuild?
	...When training the only thing to it, is to do it! />

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