When ur body is in a caloric deficit fat AND muscle are burned for energy…By working out and eating healthy meals often throughout the day you can minimize muscle catabolization…but it IS going to happen…
So yes…when you do cardio and start losing weight…expect to lose some muscle in the process…but on the same token…you will probably look better because of the fat loss at the same time…I lost 15lbs pretty recently and everyone thinks I look great…some think I actually look more muscular than before because I have more definition.
Shit. Whenever I watch some Arnold video or something, he SOUNDS like he’s going to give labor or something. When I hear that I think, “Jeez, are you trying to pull something?” But I guess that’s the screaming level that you gotta be at. No wonder I got no growth.
Thanks guys for the answer. I am glad you guys with experience take the time to read our posts. I appreciate the answers. Now, my main goal for this summer (2 and a half months) is to lose some weight again.
Which should I be doing this summer in your opinion? What do you consider best to lose weight?
Do my normal routine at the school’s gym (1 hour and 20 minutes) and run for an hour during the afternoon.
or
Do my normal routine at the school’s gym and do the “fitness made simple” work out (a supposed 45 fat burning work out) at home with only dumb bells. This fitness made simple consists of the following:
Incline Press + Bench 10 x 2
Flat Bench Flyes + Single Arm Rows 10 x 2
Incline Push ups 10 x 1
Decline push-ups 10 x 1
Squats + Standing Calf Raises 10 x 2
Lunges + Stiff Leg Deadlifts 10 x 2
Shoulder Press + Lateral/Frontal Raises 10 x 2
Alternate Curls + French Press 10 x 2
Concentration Curls + Triceps Kickbacks 10 x 2
5 “Power Minutes” Done in Succession
Trunk Twists
Standard Crunches
Alternate Bicycle
Oblique Crunches (:30/Side)
Leg Raises
This is the 45 minute work out from the video, “Fitness Made Simple.” There is almost no rest when doing it, so everything is done in consecutively.
Please, I need your opinions. I need to lose some inches by the end of the summer. Thanks guys.
Do your normal weight routine, then cardio. Forget the Fitness Made Simple.
If you have access to a punching bag, go for that. Boxing routines are fucking great cardio. It’s like doing interval training with your upper body.
I don’t do the theatrics of screaming and yelling. I’m usually quiet in the gym. I do make the “I’m giving birth” faces though.
When lifting, it’s not about how much weight you do, it’s about intensity. Slow reps in proper form is what makes you grow. I could rather be doing 405lb squats for 6 reps, but I’d rather do 250 for 20 because it works my legs harder, and I feel it makes them grow more.
I tried that and it never yielded results for me. Less reps with more weight right now is working for me but I am just a begginer. I’m maxing out at 8 reps but by the 3rd set I’m hitting failure at 6. Then again I’m also taking 30 seconds rest also, that might be why I seem to be making quicker progress.
That is subjective…to the individual and the method of training…
density training calls for very short resting intervals and most people believe when training for muscular hypertrophy and not strength that short resting intervals are a must…
For a while there, I was doing 40 second breaks. Though my friend is telling me now to do 60 seconds (we came upon 40 seconds when he said a three-man rotation for lifting is about right).
Thanks for all the responses, guys.
I make the faces, too, but I don’t really “get” to that point 'til then end, and even then, I don’t really REALLY do that. Probably need more intensity.
Here’s a problem I have, the example relates specifically to squats, but it applies to multiple situations. My legs can squat giant amounts of weight, but my back can’t handle it. I’ve since stopped doing squats 'cause I don’t want ruin my lower back. How do you guys handle this problem? (By the way, I do lunges for the quad work.)
Heat: Thanks man. I read that you do lose some muscle. Thanks for your response.
Romie: Thanks for your response Romie. I don’t have access to a punching bag, although that sounds fun Is there other type of cardio better than running for an hour? I mean, that running left my knees in very bad shape last year. That running was a killer. In your opinion, why shouldn’t I do the “Fitness Made Simple” along with my normal routine? I am just wandering because I don’t think I can handle both Thanks guys.
You guys have been very inspiring with your posts and with your advice. I feel and look better than ever. Every one tells me, why are you always wearing sweaters? I don’t want to show my upper body until I have something that will “shock” them Once again, thanks for taking your time on us.
Usually if you want to protect your lower back, use a weight belt. It’s good if you want to do high weight, but not injure your back. In my opinion, if you’re doing higher weight than what you normally are used to, wear one just in case.
Well you can do any type of cardio. Stationary bike, eliptical machine, stairmaster. Those are all good cardio.
As for the Fitness Made Simple; there’s no need to exert more stress on your muscles after a workout. Cardio will burn fat just as good as the FMS. It’s just that simple. Why train with weights for an hour, then go do a fitness routine with weights after?
If you have a weak link then work on improving it…
If the weak link is ur lower back then start deadlifting…if you want to SPECIFICALLY target lower back…do partial or rack deadlifts…once you get stronger in this particular exercise I assure you squatting heavy will pose no problem to the lower back…when I squat it feels like I have a board nailed to my back…at the bottom I can even lean forward with over 250lbs on my back with no problem.
Now that was addressing the lower back as a muscle…if you are talking about stress to ur spine and/or connective tissues…the most important thing is to keep ur back straight during the entire lift…don’t round ur back at all…when you round ur back during an exercise like squats or deadlifts or stiff legged deadlifts you are multiplying the pressure on ur spine…also don’t forget to warm up properly and stretch ur legs…not so much static stretching before you lift per say as this may increase the chance of injury…but I stretch in the morning when I wake up and AFTER I lift…hard stretching after you lift increases satellite cell proliferation…(good)
Is there other type of cardio better than running for an hour? I mean, that running left my knees in very bad shape last year. That running was a killer. In your opinion, why shouldn’t I do the “Fitness Made Simple” along with my normal routine? I am just wandering because I don’t think I can handle both 