I’m only cutting leg workouts since my main goal is to burn fat by doing a lot of walking or running with resistance. Doing cardio after a leg day isn’t good for me since my legs will be quite sore and needs recovering after a hard workout.
How do you do cardio w/o losing muscle?
What is resistance running/walking?
In order to minimize the loss of muscle you need to add resistance training along with your cardio so that your body will be tricked into thinking that it has to keep your muscles to endure the heavy training you are doing. To also keep yourself from losing muscle you have to make sure you eat enough proteins every 2.5 - 3 hours so that your body doesn’t end up having to break down the muscle tissue from your own body in order to supply itself with enough amino acids in your blood stream to maintain what it needs. When cutting fat its ok to lose a little muscle - I think its 10% of a 1 lb per week but if you are losing way more than that then you are not eating enough of something.
When I’m walking I add resistance such as a steeper climb or do stair climbing with heavier force. I started doing the treadclimbing machines and I love it - you are walking and climbing at the same time. These machines help you get to your target heart rate much faster than other machines I’ve tried.
To burn fat you have to constantly breath in oxygen while doing a constant exercise like aerobics which is why I choose walking or running. Although doing heavy lifting will raise your HR its not constant to the point where your body will tap into your fat supply for energy which will basically not aid you in making you into a fat burning machine.
Again - all this info is from Burn the fat, feed the muscle. Read it and you’ll understand. Trying to explain 341 pages of this book to you won’t do you as much good as you would get from reading it yourself.
Duc
Wow, great explanation. I understand now.
yeah duc, you explained it pretty well to me… i’ll just reiterate what you said about how important it is that you eat enough… when you’re body’s in starvation mode, you’ll both lose muscle and gain fat…
~
anyways, i gotta ask if anyone knows what are the lean cuts for beef, cause i needs me some steak
it would most likely be the most expensive meat there.
Chicken FTW.
If I remember correctly , some of the lean cuts for beef are flank steak and a few others. I don’t know it off the top of my head and its in that book LOL. Hella promoting that book huh? Anyways , just go there and ask your meat people - the more pricey the cut then the more lean it probably is. I got a great deal on chicken breast a few weeks back…
89 cents a lb bone in. I bought 36lbs worth and when I was done cutting out the fat and bone I was left with 29lbs of chicken breast. Not bad for the price huh? Fish is also good too - anyone besides me read this book?
Never skip meals and don’t get yourself into starvation mode - it hella sucks. Starvation mode isn’t just not eating enough its also not eating certain things like fats and carbs.
Its coming in the mail, also sardines, man they taste terrible but their loaded w/ goodies, I dislike squats w/ a passion, I do them first an get them out of the way asap, nothing like deadlifts for me.
Squats are cool dude. Deadlifts I prefer way more but hey that one program i posted doesn’t list squats as one of the exercises you do since I think deadlifts are replacing it for legs. I prefer tuna over sardines and when possible I’ll take salmon over almost any kind of fish except orange ruffy.
Duc
what kind of deadlifts are u doing? i need both deads and squats, deads do nothing at all for my quads.
grilled salmon is awesome.
traditional deadlifts if done correctly there is no way you are not feeling it in your quads cause its basically a quarter squat…
im outi
Roberth
oh. ive tried doing traditional deadlifts a couple times it just didnt feel right and i could sense i wasnt doing something right. i just felt it in my lower back more than any part of my legs. im doing stiff-leg now and all i feel is lower back and hamstrings.
http://bodybuilding.com/fun/exercises.php?Name=Romanian+Deadlift
The major muscle worked is hamstrings but quads are involved. It’s a compound exercise so a lot of muscles are going to be involved and worked out big time. When you start doing really really heavy lifts - you’ll feel it lol. I do…
Duc
well romanian deadlifts hit mainly hamstrings…
ssjbrydon with stiff leg all you will feel is hamstrings and lower back…
traditional is not as hamstring dominant, but rather more quad dominant than hamstrings…
it sounds like you might be pulling too much with your back? i dont know, but here is a vid of conventional deadlifts…
http://www.bsu.edu/webapps2/strengthlab/exdetails.asp?exid=164
i think the main point is to, when you are starting to lift it, drive your feet into the floor…a lot of the beginning of this exercise is leg strength…
im outi
Roberth
LOL - those are the kind of deadlifts I’ve been doing. I guess I’ve mistaken it for romanian. I’m not really good at knowing the names for different types of exercises.
ugh, i hate deadlifts, my back can’t take them!
do you think they’re neccessary to have a good back?
They work the lower part of the back, I, for me the 3 excercises that I like for my back are barbell rows, cable pull downs and stiff legged dead lifts.
ps;Im having trouble gaining strength in my biceps/curls, think Ive hit a plateau of 35lbs curling.
Also aside from eating a higher caloric intake than what my body needs, how do I go about building mass during excercise, better yet is it more reps less rest time, or less reps more rest time? Or does it just vary on each individual.
I agree salmon an tuna are great but when on the run sardines are pretty good, just make sure to brush/floss lol
Keep changing exercises because eventually you’ll move up weight if you’re doing everything right. There’s plenty to do and to name a few; regular, concentration, incline, preacher, ect.
muslce hypertrophy (building muscle) is attained generally by doing 8-12 reps, with 30-90 sec rest intervals between sets…
duc, ya i got them confused as well, mainly cause i think i saw a vid that labeled it wrong…but just to let you know that for traditonal deadlifts the major muscle is not hamstrings…
im outi
Roberth
35lbs per dumbbell, per arm?
That’s right about where I got stuck. We have been doing a variation of training on a few exercises based on a couple japanese studies we had been flipping through.
Pretty much do a 15 rep warm up set at 50%, then a 10 rep warm up at 75%, then do 5 sets of 5 reps at 100%…(3 min rest between sets)…then after you kill that off, drop the weight to 50% and crank out as many as you can until you reach full muscle failure (usually around 15-30 reps) This flushes the muscle with lots of new blood right at the end. I have been blowing through all the plateau’s I hit with this.
Now, this is way too many sets to do on a regular basis, it’s pretty much based on the overextending principal. Sort of a planned bout of overtraining, but you only do it for a couple of weeks, and get the benefit, without the negative aspects of overtraining. Should probably only do it for whatever exercise you are trying to move up in weight on, though we have been doing it on all exercises for a bit over a week, and haven’t started exhibiting any negative effects yet, so may tack a bit more time on.
For adding more mass. Consume more calories than you use, use a lower rep range (between 3-8) and rest a full 3 minutes between sets. Make sure you are actually at a weight that you are failing at near the end of the last set (or even before). Many people get complacent and don’t move up in weight when they should. Big mistake.
Do that for say 4-6 weeks, then do a more traditional 8-12 rep range, for 3 sets, and hit rest periods of around 2 minutes, lower if you are trying to build up your endurance a bit as well.
Then alternate back. By doing a strength cycle, and a size cycle, you can keep pushing heavier weights than a size cycle alone, thus more output, and more muscle overall.