Thread: Getting lean and losing BF purely with weight training?

You don't need cardio to be lean. Diet is the key.

How much calories do you think an intense, 40-50 minutes full body workout will burn? I weigh 200, and i sweat/ get my heart rate up alot during it.

I can't say, too many variables.

Your diet is the most important factor. You don't need to do cardio if everything is in check.

quick question, sort of off topic: what are good snacks for later at night?

If you keep your calories the same as before you started working out, the answer would be YES..."Getting lean and losing BF purely with weight training" was the question.

Now, I'm much older than you but I'm the same height and almost ten pounds heavier with a very high metabolism. At first my goal was much like yours( but add 20lbs to "180" though). I've been back at it for about half a year. I mix reps from one exercises to another and so forth to give muscles rest but no rest for the cardiovascular system... kind of like what I guess you might do. I'm finding it's a rare person that can do this. That's why I had to comment and like you right off the bat. My goal is to keep the same weight now 214-218.

That's food for thought. BTW, I need about 3500cal a day to stay on track (214-218). If you gain muscle easy MAYBE you could be a solid 200???

Results vary. Keep that in mind. I'm way on one side of what people will say others will be on the other side. Give it time and learn what works for you.

Good Luck

: )

natural peanut butter and raisins is one of my favorite snacks.

Originally Posted by ArnoldsProtege

quick question, sort of off topic: what are good snacks for later at night?

For me that is beer and Cheez-Its. For you it's water and celery. Just kidding. : )

cottage cheese late at night is a good choice... anything with no carbs but has protein along with some HEALTHY fats if desired.

Originally Posted by ArnoldsProtege

quick question, sort of off topic: what are good snacks for later at night?

cottage cheese, nuts, fibrous veggies

and I lost a ton of weight by diet and weight lifting alone.... 100lbs to be exact, so yes you can definitely get lean by lifting weights

is there a reason that random parts of this post are deleted or gone? wtf? things that are written or deleted or something.... a moderator wrote something and its not ehre anymore?

I also made a post a few days ago that has like, disappeared... anyone know about this?

Originally Posted by ArnoldsProtege

is there a reason that random parts of this post are deleted or gone? wtf? things that are written or deleted or something.... a moderator wrote something and its not ehre anymore?

I also made a post a few days ago that has like, disappeared... anyone know about this?

The world hates you.

Or...the site was hacked and had a residual database problem.

Someone made a post with some good advice yesterday and now its gone... its rather strange... and I made a follow up post of what he said, and that is also gone.

Im glad youve had success with just the weight trianing+Diet... once the summer comes im gonna implement serious cardio through sports, but until then, ill just focus on getting jacked and eating right.

come on bro dont be lazy.. incorporate some HIIT on days u dont work out... you'll see results faster.

A combination of goal setting, weight training, cardio and especially diet(what you eat). and you will reach your goal at a more rapid pace. Key is also consistency. Also, the more you eat the more you burn, but your meals need to be rationed with the right portions, with the right foods, at the right time. Burn the fat, feed the muscle is a great e-book to purchase. Look into it.

yeaaaaah I know... My cousin is gonna give me his IPOD, he just got a new one. so im gonna fight through it and do some HIIT... What should I do? Ive read 30 seconds of sprinting... but fuck, 30 seconds goes by a helluva lot slowing when ur running as fast as you can. im thinking like

15-20 second sprint
1-2 minutes light job
20-30 second sprint
1-2 minutes light jog


Id probly do about 7-8 sprints... how would that be?

BTW, I have been seeing good results as of late, and the motivation is only getting better...thanks for the support guys

I do 5 minute jog to warm up; then 1 minute full out sprint/ 1 minute jog- repeat for 15 minutes; then a cool down 5-minute jog. It's pretty serious stuff. Your EPOC jumps up for longer periods of time so that you burn more calories during the day.

wow that is serious...1 minute sprints? thats crazy.

What intensity do you do that at? 90%? 1 minute would go by so slowly when ur sprinting lol

I wish that lightly jogging was amazing cardio, because i sort of enjoy doing it. its nice, leisurely and i get to think and reflect about life while doing it.

Sprinting on the other hand, inspires feelings of pain, extreme mental anguish and a wierd fire in my chest and lungs. and yet... the metabolism skyrockets, and the fat is burned more effectively and efficiently.

Im gonna do HIIT of 30 second sprints and 1 minute rests... im just gonna put my head to it, close my eyes, and run. Im already seeing results, so this should be easier than i thought..

Originally Posted by jhawkin1

I do 5 minute jog to warm up; then 1 minute full out sprint/ 1 minute jog- repeat for 15 minutes; then a cool down 5-minute jog. It's pretty serious stuff. Your EPOC jumps up for longer periods of time so that you burn more calories during the day.

You're right, but I doubt you are hitting a 100% balls to the wall effort for a whole minute. That's not possible to keep that up for length of time- if you are going max effort. I don't doubt you are working damn hard, but that's just not possible.

Originally Posted by goob

You're right, but I doubt you are hitting a 100% balls to the wall effort for a whole minute. That's not possible to keep that up for length of time- if you are going max effort. I don't doubt you are working damn hard, but that's just not possible.

I like to push myself as hard as I can as long as I can. I'm not going to lie to you, 1 minute is a bitch to sprint, but if were to do it only for 30 seconds, i would be hindering what i have accomplished in terms of my stamina and where i want to be and what my goals are. nothing is "impossible"; only until you tell yourself it is- at that point you are correct.

I did that today... 30-40 second sprints, rest for a minute, sprint again... i did this 8 times. dear GOD thats a serious burn. but i felt absolutely incredible afterwards... man its cold out too, so my lungs were on fire lol

Im gonna do it tomoro too, and then intense workout monday...the results will come, oh yes, they will come...muahahaha

It's highly possible. However, you are just going to have to be that much more meticulous with your diet.

Don't forget to include some heavy resistance training with longer rest periods in there too. Heavy weights will help you hold on to muscle mass as you cut the fat.

Also, high intensity workouts, like the one you mentioned in your previous post, will definitely do you good. Just be careful that you are allowing the lower body to recover if you're doing full body workouts and sprints.

Im going to do my training split like this. My muscles recover quite quickly, but if this is giving me problems early on Ill have to change it up a little.

Mon- Heavy weight/Lower rep day (still total body)

Wed- Vigourous Total Body workout

Fri-Total Body workout

Weekend-Rest.

Im going to run some HIIT with sprinting at least 2 times a week on off days. I dont want to go all out for these, because im working out alot and will probly be sore during the week. Im just trying to speed up my fat loss/boost my metabolism.

What is vigorous total body; high reps and short rest periods? Then the other one is, I assume, more traditional bodybuilder parameters? If so, then that's probably reasonable assuming you understand these definitions.

Originally Posted by Pr0blemChild21

come on bro dont be lazy.. incorporate some HIIT on days u dont work out... you'll see results faster.

Well put. I think it's always good to incorporate some type of cardio; it keep the metabolism stoked and allows you to eat a little to be much more satisfied. I do twice a week HIIT sessions and it really is helpful.