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eshlow
United States5210 Posts
I'd go to the gym and maybe do 1-3 lifts with weights. Then run the rest of the time you have if you want to do some cardio. You can do that 2-3x a week.... then run on some other days if you wanted. That should help shorten your routine and make it more viable. | ||
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KTF_CloaK
Netherlands1338 Posts
Male btw. | ||
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eshlow
United States5210 Posts
On May 07 2012 22:20 KTF_CloaK wrote: Hi guys! I'm 17 and 173 cm. I weigh about 75 kilos and have some (well kind of alot) of belly fat I wanna get rid of. Should I do cardio or strength training/ lifting? Or a combination of both? My diet consists of lots of veggies and eggs and stuff and bread. I don't know what would be more effective to get rid of my belly fat and lose bodyfat in general to get that sex pack sooner! Thank you in advance :D And cardio I think of running, epiliptical machine. Male btw. Read the OP man... Strength training veggies and eggs are good. Meat, fish, etc are good too. Eliminate the bread and other refined carbohydrates if possible | ||
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KTF_CloaK
Netherlands1338 Posts
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KOVU
Denmark708 Posts
On May 08 2012 18:16 KTF_CloaK wrote: I still go to high school got any tips on food I can bring to school instead of bread? thanks for the replies too! The guys from my class bring chicken breast or minced beef and rice to school every day. You could also boil a bunch of eggs and bring them. All of these options are fast to make, cheap and easy to bring. But there is so many options.. I would do what eshlow recommends and read the stickies. They contain tons of information.. | ||
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Miyoshino
314 Posts
If you want to burn fat you have to throw the junk food out of your diet and do cardio several times a week. When I was 17 I just ate what I wanted, worked out twice a week and had a six pack without problems. Now I know many other people that age don't. Where your fat is distrubuted is genetic. You have to lower body fat in general to lose belly fat. For many males the belly is the last place where it comes off. If you are in shape and eating healthy foods and you don't get the abs you want you may want to evaluate. Because then either your diet isn't really that clean, you aren't working out hard enough, you haven't got the genetics for a good low bodyfat six pack or your goal in unrealistic. Only at that point you may decide to go on an extreme diet with no bread at all. Really telling a 17 yo he can't eat any bread period because he wants better looking abs is pretty funny. Calories are calories. If they come from fat, protein or carbs doesn't really matter. He either doesn't work out enough or eats too much of what he eats if it truly contains no junk food. Lifting weights burns few calories. What you need to do is use your big muscles for a long time, getting your heart beat up. Your biggest muscles are in your legs and they can burn the most energy. If you are starting out I would recommend cycling or swimming over running for several reasons. I don't know what cardio machines are good. To me especially with this weather and living in the Netherlands, go cycling. Much more enjoyable being outside for me at least. I have heard many people say several cardio machines aren't that good anyway. But if they get your heart rate up, they should work fine anyway. | ||
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kastoob
Australia153 Posts
As for cardio... I honestly don't think the training needs to be geared specifically towards burning calories, the leaner you get being in a calorie deficit doesn't guarantee that your fat will burn, it might burn muscle instead. You can get ripped without cardio. On May 23 2012 07:26 Miyoshino wrote: Only at that point you may decide to go on an extreme diet with no bread at all. There is nothing magic or holy about bread, that removing it should be deemed extreme. | ||
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Miyoshino
314 Posts
The reason he is eating bread is because that's convenient for him to carry to school. Now he needs to eat something and get some calories and micronutrients. Whole grain bread is a great way to do that. Just eat the same amount of calories in bread that you wanted to eat in tuna. Yes you can get ripped by eating very little and doing some weight lifting. But that's the stupid way to do stuff. Burning calories for most people is easier than eating very little. Therefore, the best and healthiest way for people to get a calorie deficit is to eat clean and do a lot of cardio. And cardio has advantages besides burning calories. Also, people may be comparing themselves too much with fitness models that only look that way for 1 month a year and are probaby using steroids anyway. What is wrong with being at 14% body fat? | ||
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GoTuNk!
Chile4591 Posts
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Miyoshino
314 Posts
Also, you shouldn't go to the gym to go cardio anyway. Cardio machines are a waste of time. If you go to the gym go lift free weights. Good luck getting rid of belly fat in a weight lifting machine. | ||
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kastoob
Australia153 Posts
I am not advocating eating little. You will not get ripped if you eat little, you will just end up skinny and weak. To clarify I intended to state being in a large calorie deficit for a reasonably weighted individual will do more harm than good in terms of fat mass.When there is more muscle to catabolise than fat to metabolise I'd think any cardio routines become an issue, unless your intention is for performance in said exercise, which in this case it is not. Nothing is wrong with 14 % body fat (that's why I'm lifting weights and drinking milk), but isn't the discussion to give advice on getting a good 'sex pack'? Are you here just to disagree with people? | ||
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Miyoshino
314 Posts
You won't get ripped unless you eat little. Getting ripped to me means having quite low body fat so that all the muscle show. Now he didn't say he wants to get ripped at 8% body fat. Now it won't look very nice if you have very little mucle to begin with, but that's a different issue. Cardio won't burn muscle, if that is what you are suggesting. It would make no sense from an evolutionary standpoint for a human to burn away muscle when he has 'kind of a lot' of belly fat. That's what belly fat is for. You don't need bread. You don't even need carb heavy food. You need the proper micro and macro nutrition, the calorie deficit to burn the muscle and whatever other workout to achieve other fitness goals like improving endurance or strength. I am not saying bread is great. I am saying whole grain bread is a great source of carbs. The question is how many carbs a person needs. The solution to his situation is to clean up the diet and do cardio. When he doesn't see the results he wants he either needs to do more cardio, or adjust his diet even more. It is not rocket science. Cut out the empty calories/junk food, do some cardio and crank it up to a pretty serious level if needed and do portion control on foods that are high on calories. | ||
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decafchicken
United States20008 Posts
Don't eat shitty food. If it is comprised mostly of sugar or heavily processed, avoid it. If you don't have to cook it, you should probably avoid that too (besides fruits and veges obv) Do cardio. Don't do cardio. It doesn't really fucking matter. Abs are made in the kitchen. If you wanna burn some extra calories with cardio - look in to high intensity interval training Lift weights. Don't lift weights. It still doesnt really matter. If you want your body to recompose faster and have more muscle to show off once you lose that fat, then do some basic barbell exercises MENTIONED IN THE STICKIES LIKE EVERYTHING ELSE YOU NEED TO KNOW AND THAT ANSWERS ALL OF YOUR INQUIRIES. If you don't than just keep eating healther. | ||
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Miyoshino
314 Posts
Problem is so many people have misunderstandings so it needs to be explained to them many times. | ||
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killerdog
Denmark6522 Posts
example of one of the sources http://scoobysworkshop.com/afterburner-effect-melts-away-fat/ Is this just a myth? because i couldn't see anything about it in the op. (sorry if i just missed it  ) | ||
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SupplyBlockedTV
Belgium313 Posts
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eshlow
United States5210 Posts
On July 05 2012 18:13 killerdog wrote: I'm curious about the statement that cardio is not useful because it burns a low number of calories, but i've heard from several sources that doing 30 or more minutes of cardio (that is to say keeping your heart rate up for 30+ minutes) leads to your body burning more calories in the time after the cardio as well. example of one of the sources http://scoobysworkshop.com/afterburner-effect-melts-away-fat/ Is this just a myth? because i couldn't see anything about it in the op. (sorry if i just missed it )See this: http://en.wikipedia.org/wiki/Excess_post-exercise_oxygen_consumption Generally speaking, the effects are between maybe 100-200 calories at most.... which isn't anything significant in the grand scheme of things. Someone can go drink a soda afterward and undo everything they did. That's why losing fat is almost ALL in the kitchen... if your diet doesn't reflect reduced calories then you won't lose weight period. Cardio can help, but it is not a major factor in fat loss... it's the kitchen that is the major factor. Also, don't read anything from scooby please. There's half fact and half fitness myths in his vids on youtube (and likely his site but I cannot confirm or deny this as I am not going to visit his site to do that), and for someone new to exercise/nutrition you can't pick out what is good and what is wrong. | ||
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eshlow
United States5210 Posts
On July 05 2012 18:38 SupplyBlockedTV wrote: Running a half marathon makes you feel pretty fit. Also..repetitions, heavy weights, light weights, none of that matters, all that matters is that every time you push your muscles to the limit, because that will be a sign for your body to make more muscles to adapt better. You won't build much muscle running endurance...? And of course weight lifting matters. Elite runners of all distances, sprints, middle distance, marathons, etc. use weights to improve their performance. The studies show this. The only people who think weight lifting doesn't matter are recreational athletes who don't know anything about performance training. | ||
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Snuggles
United States1865 Posts
Here's what I've learned over the years of trial and error after reading through countless articles, watching numerous videos, reading over posts here on TL... I've basically tried doing nothing but cardio, nothing but weight lifting, and now I'm currently doing a combination of both. Cardio alone is pretty much terrible for overall bodybuilding. When I did nothing but cardio to try to lose weight, I did lose some, built up an amazing amount of endurance  , but I didn't look too great. I didn't do any heavy lifting at all. So I was still weak looking because, well I was weak after all.When I did nothing but weight lifting I didn't feel like I did as much work as I did with running, but I definitely could see the results which was very motivational. I didn't lose any weight though, which I assume is because muscles weigh more than fat. So maybe I burned some fat and threw on more muscle and it kinda balanced out. After going through that ordeal it really hit me that I just needed to stop eating like a pig and work out in any shape and form in order to lose weight. The OP pretty much says it all you just have to accept it. But I like to put cardio in my workout because I like to run. Plus I feel like its a good way to see the results of leg presses or squats since they work out your legs so much. I'm still a novice but I think that working out your legs with weights beats the hell out of just sprinting everyday. | ||
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Mortal
2943 Posts
My experience with this has come recently due to having physical therapy twice a week to remedy my jacked up shoulder. I've always had upper back/neck pain, but it was never actually debilitating. Out of curiousity, my PT suggested I get on the floor and do a deep neck exercise to see how strong those muscles were. What he found was rather surprising to me. Because I lead a lifestyle which puts my behind a desk for the vast majority of my time, my deep neck muscles could barely hold my head up off the ground for 10 seconds. Do this test for yourself. Lay down on the floor (feet flat or straight out in front of you, whatever you're comfortable with), and nod your chin down toward your chest VERY slightly. Not even a half-nod, just enough that you can feel a difference in tension. Then simply raise your head off the ground JUST enough such that someone could slide a piece of paper under it (focus on elongating the back of your neck and making somewhat of a double-chin in the front). What I've found after just a week of doing this is significantly less pain in my upper back and an accellerated rate of improvement to my shoulder (it's similar to fixing the lower back for someone that has a hip injury, and vice versa). Give it a try! Possibly more unusual advice to come. | ||
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