OT: burn fat and gain muscle mass

[elsid13]

Originally Posted by yerner

Somebody explain Crossfit. I've looked at the website a bunch but am still not sure what it is. I may be full retard.

It designed around trying to create functional strength and explosiveness. A good example taken to the extreme, because it follows a similar workouts pattern, are actors in the movie 300. It also what BJ Penn uses as part of his training for MMA. Google the "Fight goes bad" workout

At it's core, it designed around Olympic style power lifts (explosive strength), gymnastics (flexibility and strength),plyometrics (explosiveness) and intense cardio workouts (like rowing, or sprints). Most of it is done for time, one exercise after another with little breaks.

You do the standard warm-up/workout (3 Sets of 10 to 15 reps of push-up, pull-ups, back extensions, overhead squats, sit-ups) then do the workout (either called Girls or Hero) of the day. Today it is

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

The good thing about it, is that is scalable and you can sub body weight exercises if you don't have the equipment.

You are not going to bulk up like weight lifter, but rather you going to look like Triathlon if you watch your diet and do this.

[LonghornBronco]

Originally Posted by yerner

Somebody explain Crossfit. I've looked at the website a bunch but am still not sure what it is. I may be full retard.

Don't you know... you never go full retard.

[Slade]

Do P90x. It is a complete lifting/cardio program as well as diet. The first time I did it, I was 14% BF...after 12 weeks, I was 7% BF. After 3 times, I also could do 44 pullups in a minute.

[gunns]

Originally Posted by DenverBrit

Go low carb.....no white rice, pasta, bread.

Lot's of protein.....try Isopure Zero carb protein powder. 200 calories and a whopping 50g protein. I drink one with every workout. Plenty of cardio.

Fish, chicken, veggies. Nothing fried, but use olive oil.

Whole foods have fruit juices for 3.99....they contain 8 servings of fruit in each bottle.

To get rid of belly fat, you have to cut way back on the foods that like to live there.

Good luck.

This is a great place to start. Amazing what it does for your body and overall health. Add your cardio and weightlifting and you'll be making it look athletic, as the low carb diet helps melt the fat away and not adding any!

[Rabb]

Originally Posted by Slade

Do P90x. It is a complete lifting/cardio program as well as diet. The first time I did it, I was 14% BF...after 12 weeks, I was 7% BF. After 3 times, I also could do 44 pullups in a minute.

I haven't done P90x yet but I am halfway through Power 90 right now which is like P90x's little brother and I am down 21 lbs so far and really seeing a difference

the BeachBody programs in general are solid but just like anything else it takes some dedication in terms of working out 6 days a week and eating "clean"

I plan on moving to P90x once I am done with this

[bowtown]

I find that if you just drink more, you will care less about how you look.

[yerner]

Originally Posted by bowtown

I find that if you just drink more, you will care less about how you look.

ha. nice.

[yerner]

Originally Posted by Slade

Do P90x. It is a complete lifting/cardio program as well as diet. The first time I did it, I was 14% BF...after 12 weeks, I was 7% BF. After 3 times, I also could do 44 pullups in a minute.

How many pullups did you start with? They are the bane of my workouts in P90x.

[Smiling Assassin27]

diet=75-85%

if your diet's not 'there', your progress will be slow and ordinary. P90X is no joke, as far as the workouts go. They are sufficiently difficult, when done with proper intensity, to create fast changes but the diet is where the degree of change will come from, from personal experience.

eta: for those who presently struggle with pull ups, get yourself these to add to your pull up bar:

http://www.stretchtofitness.com/

[bowtown]

Originally Posted by yerner

How many pullups did you start with? They are the bane of my workouts in P90x.

They've been the bane of my entire life. I still rememebr my 7th grade gym teacher calling me a p***Y because I couldn't do any pull ups in the Presidential Physical Fitness Challenge. And even today, I go to the gym 5 days a week and do a ton of lifting, cardio and strength training. I can do pushups and dips like it's my job, but for the life of me I've never been able to get more than 5 pull ups. I just hate them so effing much. Maybe I will try this P90X you all speak of and see if I can overcome my lifelong challenge.

[loborugger]

Originally Posted by bowtown

They've been the bane of my entire life. I still rememebr my 7th grade gym teacher calling me a p***Y because I couldn't do any pull ups in the Presidential Physical Fitness Challenge. And even today, I go to the gym 5 days a week and do a ton of lifting, cardio and strength training. I can do pushups and dips like it's my job, but for the life of me I've never been able to get more than 5 pull ups. I just hate them so effing much. Maybe I will try this P90X you all speak of and see if I can overcome my lifelong challenge.

You just gotta jump into the pull ups head first. Lifting wont improve pull ups. I am a big guy, so pull ups will never be my strength. But you can improve.

I took my early 30s off from the gym, and when I returned to the gym a few years back, I avoided pull ups like the plague. But, I got involved in crossfit, and they do pull ups frequently. I did what I could. I remember when about all the pull ups I could do in an entire work out was 5... as in do 2 pull ups, rest, do one more, rest, one more, rest, and then one last one that involved more jumping off the ground than pulling up.

Now, when I am fresh I can do about 15 pull ups at one time, and can complete 100 pull ups in about 15 - 20 minutes. Its not stellar, but considering where I started its the difference between night and day.

[TheReverend]

Originally Posted by loborugger

You just gotta jump into the pull ups head first. Lifting wont improve pull ups. I am a big guy, so pull ups will never be my strength. But you can improve.

I took my early 30s off from the gym, and when I returned to the gym a few years back, I avoided pull ups like the plague. But, I got involved in crossfit, and they do pull ups frequently. I did what I could. I remember when about all the pull ups I could do in an entire work out was 5... as in do 2 pull ups, rest, do one more, rest, one more, rest, and then one last one that involved more jumping off the ground than pulling up.

Now, when I am fresh I can do about 15 pull ups at one time, and can complete 100 pull ups in about 15 - 20 minutes. Its not stellar, but considering where I started its the difference between night and day.

That's one of the silliest things I've ever read.

[azbroncfan]

Eat less calories than you burn in a day along with working out. There isn't a magic formula for it. Find a diet that you can stick with not one that will fail you and isn't a sustainable one like the atkins or some of the other high protien diets. Like someone said above eat fruits/veggies, meats, whole grain breads and pastas. Stay away from the bleached white flour, high fructose corn syrup and other processed sugars. Just find a workout that works for you any of them work if you push yourself hard enough and burn enough calories. I would swim, run, and hit the gym if I were you. If you got a bike use it too.

[yerner]

I've been using the Flexbands a little. I guess I just need to do them more and drop some bodyweight and just remembe. It's just seems that I don't get the workout I need because I'm not doing enough reps. It's frustrating because I'm strong in every other time excercise but I'm not bodyweight fit I guess.

[yerner]

Originally Posted by TheReverend

That's one of the silliest things I've ever read.

I'm agree that getting stronger will help some. But other than the pullup and its variations its hard to get stronger without that particuliar excercise I think. The only lift you can do for 'Vertical Pull' strength is the Lat pulldown machine. Which I guess works too, but I don't have one.

[Mr.Meanie]

Body for Life is really the best workout system I've ever used. Also, just to lose some fat - low calories, high cardio is really the best solution you can do. Start tracking your daily calories for everything and you will likely be surprised at how much you take in.

[gtown]

You are what you eat. After goofing around with different types of exercises and weight lifting routines, I realized that the only way to get results is sticking to a strict diet and varying your exercies. Someone said something about the 90% rule. I think that is about right. Stick to your strict diet 90% of the time and you will see results even with a moderate amount of exercise. Lots of protein and vegetables, cut the saturated fat, try not to eat breads after lunch, and smaller more frequent meals. It's tough to do this, but you can cheat a few meals per week.

[TheReverend]

Originally Posted by yerner

I'm agree that getting stronger will help some. But other than the pullup and its variations its hard to get stronger without that particuliar excercise I think. The only lift you can do for 'Vertical Pull' strength is the Lat pulldown machine. Which I guess works too, but I don't have one.

Nearly every back and bi's exercise you do will make pull ups easier...

Strengthen your back + lose weight = more pull ups

[Circle Orange]

Originally Posted by Florida_Bronco

Good post. I had great luck with the low carb diet I was on.

only prob is you can't sustain that too long, you build up 'ketones' in your kidneys and urine...acid levels go through the roof. Supplement that with apple pectin and one of the green 'superfoods' on the market. Also, eat several small portions of food a day rather than singular huge meals. eat FIBER carbs more than processed carbs. And drink lots of water with each meal. Ice water makes you burn more (your body has to heat the water, believe it or not!)

Good luck!

[Br0nc0Buster]

Will protein shakes on off days hurt my goals?

Is there a point to drinking them on days I dont lift, and will they make it harder to burn off the fat?

If I eat carbs right after I work out, like a bowl of pasta or something, is that gonna make it harder to burn off the fat, should I just stick to high protein stuff?

[Florida_Bronco]

Originally Posted by Circle Orange

only prob is you can't sustain that too long, you build up 'ketones' in your kidneys and urine...acid levels go through the roof.

If you do it right that shouldn't be a problem. I've been on a low carb diet (5 days on 2 off) for almost a year now.

Originally Posted by Br0nc0Buster

Will protein shakes on off days hurt my goals?

Not at all. They're usually low calorie as it is and your body burns off a good share of that just digesting the protein.

Is there a point to drinking them on days I dont lift, and will they make it harder to burn off the fat?

I would keep taking them. No it won't hurt your goals.

If I eat carbs right after I work out, like a bowl of pasta or something, is that gonna make it harder to burn off the fat, should I just stick to high protein stuff?

Pretty much. As a rule your body always looks to carbs for fuel. That's why I'm a big proponent of low carb diets for fat loss. Trains your body to burn the fat for fuel instead.

You can still lose weight without a low carb diet. It just takes longer.

[Broncos4tw]

As long as you are burning fat, you'll lose it eventually. You lose fat equally across your body. You just notice in the belly last, since that's typically the greatest reserve of fat. Just keep at it.

[Slade]

Originally Posted by yerner

How many pullups did you start with? They are the bane of my workouts in P90x.

I was decent shape to start with. I could do 14 pullups

[underrated29]

P90x is definitely for real...


Something I heard was that you want to keep your body heart rate around 160...atleast that was for me. I do not think it is your target heart rate, but something else.


Apparantly, if you are within this range- you will burn off fat calories. Above it and your body switches to burning up sugar calories and below it, well, you arent really doing anything. So try to get into that heart range or find out what yours will be.

Also I have been told if you go for a light 10 min jog when you first get up, that your body will only want to metabolize fat cells. Then come back and wake up and eat.


Doing a bunch of situps will not rid the belly fat. Your body does not shed fat in specific areas. It shed fat in body sheets. So you will lose weight everywhere evenly all over your body. The thin parts like forarms, legs etc thin out first. Unfortunately, belly fat for dudes is amongst the last to go, but your body does not just target one area. Sit ups will only help the abs underneath the fat. But wont make the fat go any faster than regular cardio.

[azbroncfan]

Originally Posted by Florida_Bronco

You can still lose weight without a low carb diet. It just takes longer.

It all comes down to how many calories you intake to what you burn. Yes you can go straight protein but your setting yourself up for a heart attack and you will feel sluggish a lot of the time. Balanced diet and exercise watching calories is the key plus it is sustainable and will help resist binges better.