Gain And Lose?

[defend79]

What is the best overall way to lose body fat and gain muscle at the same time? Right now i do 10 min on treadmill at 7mph each day 5 times a week along with these splits. MON--Chest,
flat bench db 3 sets,8-10 reps
cable flys 3 sets,8-10 reps
incline db press 3 sets,8-10 reps
decline db flys 3 sets,8-10 reps
Tri's,
Cable push-downs 3 sets,8-10 reps
dips 3 sets,8-10 reps
skull-crushers 3 sets,8-10 reps
Cardio

TUE--Abs
Cardio

WED--Back,
Barbell bentover rows 3 sets,8-10 reps
single arm db rows 3 sets,8-10 reps
wide grip overhand pull-ups 3 sets,8-10 reps
cable rows 3 sets,8-10 reps
Bi's,
E-z bar standing curls 3 sets,8-10 reps
cable rope hammer curls 3 sets,8-10 reps
single arm db curls 3 sets,8-10 reps
Cardio

THUR--Shoulder's,
Lateral side raises 3 sets,8-10 reps
Front raises 3 sets,8-10 reps
db shoulder presses 3 sets,8-10 reps
rear lat raises 3 sets,8-10 reps
shrugs 3 sets,8-10 reps
Legs,
Cardio

FRI--Abs
Cardio

[MuscleScience]

Cardio and diet,

You will need to up the cardio to at least 30 mins a session. It takes awhile for the body to start fully burning fat during the onset of exercise. Also you need to exercise at an intesity of 60-70% of your max heart rate to burn a higher percentage of fat vs that of sugars.

[defend79]

yea but wont that constrict muscle gains?

[nyjetsfan86]

i agree 100% with musclescience, the thing is it doesnt matter how fast you go on a treadmill its all about heart rate and if you are doing 60-70% of your max heart rate you will be brning the muscle instead of fat

[defend79]

how do you know your heartrate while your woking out

[nyjetsfan86]

most cardio machines have heart rate monitors on them or you can buy a heart rate monitor such as a polar heart rate monitor, and its basically a watch that you wear and a band that goes around your chest they are more accurate then the monitors on treadmills or bikes but also pretty expensive

[AandF6969]

if you are doing 60-70% of your max heart rate you will be brning the muscle instead of fat

That's the "fat burning zone"... did you mean above 60-70%?

[AandF6969]

how do you know your heartrate while your woking out

You can take your pulse at your carotid artery in your neck for 10 seconds and multiply by 6..

[MFT81]

#1. Unless you didnt bother to post your leg routine you need to do legs and prb on there own day.

#2. Its pretty much impossiable to lose bf% at the same time while gaining muscle, Now I believe you can lose excess Bf% while gaining muscle but it gets to a point where the best you could do is maintain your mass while you whittle yourself down to X%,

Right now what im doing is trying to get down to like 10% or so and Im not trying to gain muscle, im happy for now, so I eat a typicall "Lean Bulk" diet and just do 15-20 min cardio PWO. Its working for me but im not trying to get ready for a show or anything that extreme.

[Johny-too-small]

If you get your heartrate up into the "fat-burning-zone" within the first 5 minutes of cardio, thats when you'll start burining fat. There is no minimum amount of time that the body needs. However, for any measurable results, your heartrate needs to be in this "zone" for 20-40 minutes.