training to drop body fat

[Big_dean]

im trying to get rid of about 7 % ish of body fat. iv knocked lifting on the head just doing cardio. its all so i can start my cycle.
any way hear is what im doing at the mo.... i'll post my new diet up as well

monday
bike - 45 mins
30 lenght in pool

Tuesday
off due to wrok

wednesday
Bike/cross trainer 45 mins

thursday
bike/cross trainer 45 mins
30 lenght in pool

friday
bike/cross trainer 45 mins
2 hours of basketball (scrimmage)

sat
off

Sunday
bike cross trainer 45mins
30 lenght in pool

i dont like to use the tredmill thats why i use bike and cross trainer

but just wanted to know should i be doing more less etc etc

thanks for the help

[Ronnie Rowland]

Bad move! You will lost muscle and bone mass. Keep weight training on a maintenance program, only if it's twice a week. You are fixing to slow down your metabolism by way of muscle loss. I do not understand your thinking??!!!

[makod]

Also interested in this. When trying to drop bf should weights be done? If so will nutrition change?

[EDIT] Thanks Ronnie, what about nutrition? Any specific type of weight training?

[Legolas]

why dont you post your diet ? then we can comment on whether your losing muscle instead of fat or not with any kinda training .

[MASTER]

As soon as you stop weights, your metabolism will plummet, believe me. Team that with a reduced calorie diet and cardio, and you will soon be burning muscle and therefore fat burning potential by the day. The more muscle you carry, the more calories you burn without doing anything.

[eatrainrest]

im trying to get rid of about 7 % ish of body fat. iv knocked lifting on the head just doing cardio. its all so i can start my cycle.
any way hear is what im doing at the mo.... i'll post my new diet up as well

monday
bike - 45 mins
30 lenght in pool

Tuesday
off due to wrok

wednesday
Bike/cross trainer 45 mins

thursday
bike/cross trainer 45 mins
30 lenght in pool

friday
bike/cross trainer 45 mins
2 hours of basketball (scrimmage)

sat
off

Sunday
bike cross trainer 45mins
30 lenght in pool

i dont like to use the tredmill thats why i use bike and cross trainer

but just wanted to know should i be doing more less etc etc

thanks for the help

the reason ronnie is saying that you will lose muscle is quite simple.. the cardio plan you lsited is all high intensity using muscle as its primary energy source! you will have to start measuring HR.. do this 220-age=A
A x .7 will be the magic number. above this number will be anaerobic hence high intensity aka using muscle as primary. below this number *is what you should be doign in a cut mroe frequently and for longer periods, is low intensity using fat as energy...goodluck

[Big_dean]

the answer to that is 137.2. i posted my diet up not so long ago but it needed work i'll post my new one up in the next few days but hear was the old one

have a look see http://forums.steroid.com/showthread.php?t=381481

[eatrainrest]

the answer to that is 137.2. i posted my diet up not so long ago but it needed work i'll post my new one up in the next few days but hear was the old one

have a look see http://forums.steroid.com/showthread.php?t=381481

ok big dean, there is another way to calcuate BMR as well.. i prefere this i made a thread showing why, but here it is. post this in the diet forum saying you used this method.

do me a fav calculate your bmr...

IF YOU KNOW YOUR BODY FAT AND HOW MANY CALORIES YOU BURN DURING A WORKOUT THIS IS THE MORE EFFECTIVE WAY TO CALCULATE...

BMR "BASIC METABOLIC RATE"


daily caloric output at rest= (BMR) = lean body weight (lbs) x 13 for men and lean body weight (lbs) x 10.5 for women.

WEIGHT GAIN-
DAILY CALORIC REQUIREMENT= (BMR + ACTIVITY) +500/750 CAL DAILY

WEIGHT LOSS-
DAILY CALORIC REQUIREMENT=(BMR + ACTIVITY) -500/750 CAL DAILY

MAINTENANCE-
BMR + ACTIVITY

NOW, IN ORDER TO FIND YOUR LEAN WEIGHT

WEIGHT X BF% = FAT WEIGHT
SUBTRACT THE RESULTING FAT WEIGHT FROM THE TOTAL WEIGHT AND YOU WILL HAVE ARRIVED AT THE LEAN WEIGHT

WEIGHT-FAT WEIGHT= LEAN WEIGHT

now, take your BMR AND ADD the calories burned in your activity/workout to compensate and that is your maintenance level, to gain/lose/maintain folow the formula

[JohnThePhoenix]

wait what about calisthenics. will your metabolism drop if you just do cardio and calisthenics?

[mattharry]

Procedures on how to get rid of fat will never be effective if you will not work for it wholeheartedly. You will be the one to propel yourself get rid of fat and achieve your goal. Be consistent about your goal but not to the extent of burning out too much that may harm yourself thus stopping you completely in your tracks

[zombie69]

I am new here and pretty new to the whole body building deal, but I made a pretty dramatic transformation in 3 months. I did mostly heavy lifting and very light cardio every other day, and all I pretty much ate was chicken, tuna, rice and protein supps 5 to 6 times a day. I went from looking like a porker to a decent athletic build. I still have a ways to go, but I know for a fact that my eating habits changing and weight lifting are what contributed most to my change. I tried doing only cardio before, and it seemed like it was taking forever for the fat to drop off. To me, building muscle is the best way to lose fat, although I'm assuming that cardio mixed in is good for building the heart.

[thabeastmaster]

the reason ronnie is saying that you will lose muscle is quite simple.. the cardio plan you lsited is all high intensity using muscle as its primary energy source! you will have to start measuring HR.. do this 220-age=A
A x .7 will be the magic number. above this number will be anaerobic hence high intensity aka using muscle as primary. below this number *is what you should be doign in a cut mroe frequently and for longer periods, is low intensity using fat as energy...goodluck

wow, now im really confused....i always read from various sources that HIGH intensity interval training burned more fat....like the jog 100 yards, sprint 100, jog 100, sprint 100 etc etc...type of stuff.....ur saying that type of training consumes muscle not fat???

sorry, im confused and getting ready to start cutting in 3 weeks!!! helppppp

[eatrainrest]

wow, now im really confused....i always read from various sources that HIGH intensity interval training burned more fat....like the jog 100 yards, sprint 100, jog 100, sprint 100 etc etc...type of stuff.....ur saying that type of training consumes muscle not fat???

sorry, im confused and getting ready to start cutting in 3 weeks!!! helppppp

PROLONGED PERIOD OF TIME OF HIGH INTENSITY CARDIO IN GLYCOGEN DEPLETED/CALORIE DEFICIENT STATES WILL BE CATASTROPHIC IN TERMS OF MUSCLE LOSS. so there you go, PROLONGED, im a fan of high intensity INTERVALS. the question is answered in my cardio thread

http://forums.steroid.com/showthread.php?t=384553