Broscience....I'm confused brah's

[Solomon]

So couple quick questions, Im currently trying to lose weight

One buddy says I should do cardio 4 times a day and lift twice

anotehr one says lift 4 times a week and do cardio every other day

another one says lift twice and do cardio everyday

trying to lose fat

what should I be doing at 25% body fat

 

[Solomon]

WEll, here is my take, other's are possibly more knowledgeable.

First and foremost DIET. And by diet, I mean calorie reduction and healthy eating. INcrease your protein, decrese your carbs, both by at least 20%. Read
Tom Venuto's books.

http://www.burnthefatblog.com/

Personally, I lean towards the weights a bit more and the cardio a bit less. MUscle burns calories while working out, while beig repaired, and once built, muscle burns alot more calories just in the resting state.

Increase your fibre intake, make sure you have a significant source of fiber at every meal. Shoot for at least 35 grams per day...it will take your body awhile to work up to and accept this much.
I have had some success with PGX,, an appetite control, stomach filling fibre.

www.pgx.com

Good luck, looking forward to other's responses. One can always learn.

yeah im lifiting but I'm noticing that I'm getting bigger, I mean thats gotta be muscle tho right? cause my arms are getting thick and solid

 

[MrNiceGuy23]

When you lift and get bigger it's a combination of both. You realistically can only put on around 2 pounds of pure muscle a month, but the rest can be good fat as well.

If you're trying to lose weight and build muscle I'd say do your cardio 3-4 times a week, and lift 3-4 times a week. If you can't separate lifting and cardio days do your cardio after your workout. After about 45 minutes-60 minutes of lifting your muscles can actually start breaking down and counter your progress.

Try doing High Intensity Interval Training (HIIT) for cardio. Google it for some routines. It basically is cardio at a moderate pace for 2-3 minutes followed by 60-90 seconds of MAXIMUM INTENSITY, you repeat this about 5 times and you finish your cardio in 20 minutes or so. This type of cardio is best for maintaining your muscle and burning fat. If you jogged for an hour you're more likely to burn muscle than fat.

Best of luck.

 

[Solomon]

thanks nice guy!!

I do HITT but for 30 mintues, isn't 20 mintues kinda short?

 

[DanZy]

Cardio isnt actually required at all. Rather keep your diet strict. The amount of cardio required to produce a sufficient calorie deficit is really quite severe and the amount of cortisol and similar hormones released as a result without the anabolic response that lifting heavy causes is counterproductive.
Check out LeanGains , intermittent fasting is probably the best way to go with this. Mauser's response is spot-on, Tom Venuto is a great mind in the industry

 

[marmel75]

thanks nice guy!!

I do HITT but for 30 mintues, isn't 20 mintues kinda short?

Then your not doing HIIT...I am in phenomenal shape a d 20 minutes of that is about all I can take...dead sprint for 60 seconds followed by 30 second rest period...

HIIT is exhausting to the body and completely wrecks its equilibrium which leads to huge EPOC afterwards to bring the body back to equilibrium...

 

[Colossus]

There are a hundred ways to skin a cat.

Same with fat loss.

Cardio alone is not a good plan, because of muscle catabolism and the time commitment.

Some combination of diet regimenting and cardio will work. And don't just think of it as "less fat" or "less carbs"....it's about ratios. And the only way to be successful is to log everything you eat so you can quantify and adjust. Otherwise it's purely guesswork.

I found that cardio 5 days a week did indeed get me leaner, but I also lost muscle. Now I try to do three 30-min sessions a week in addition to my 4 lifting days. I make a conscious effort limit fats when I go to the store, and pack my lunch most days. This is good for my goals, but your mileage may vary.

 

[marmel75]

There are a hundred ways to skin a cat.

Same with fat loss.

Cardio alone is not a good plan, because of muscle catabolism and the time commitment.

Some combination of diet regimenting and cardio will work. And don't just think of it as "less fat" or "less carbs"....it's about ratios. And the only way to be successful is to log everything you eat so you can quantify and adjust. Otherwise it's purely guesswork.

I found that cardio 5 days a week did indeed get me leaner, but I also lost muscle. Now I try to do three 30-min sessions a week in addition to my 4 lifting days. I make a conscious effort limit fats when I go to the store, and pack my lunch most days. This is good for my goals, but your mileage may vary.

Also intaking good fats such as olive oil and coconut oil help make you leaner becasue the body prefers to use those instead of storing them as fat, and they also help boost testosterone by enhancing the enzymatic conversion of cholesterol to testosterone, and enhance the absorption of cholesterol by the leydig cells...

 

[JohnChops]

you must do cardio and lift to get cut. There is no way around it. Also your diet is 70% of the plan, working out is only 30%. You can not outtrain a bad diet.

I suggest lifting 4-5 times a week and then cardio (HIIT for 15 minutes or something for 30 minutes at medium intensity) for 3-4 times a week. Keep your diet at a 300 calorie deficit, so if your daily amount of calories is 2000 you would eat 1700 a day.

Eat no more tan 75 g of fat, under 300 g of good carbs, and as much protein as possible. This all depends on your weight and goals but its what I do and its been working pretty damn good.

 

[MetalFortress]

So couple quick questions, Im currently trying to lose weight

One buddy says I should do cardio 4 times a day and lift twice

anotehr one says lift 4 times a week and do cardio every other day

another one says lift twice and do cardio everyday

trying to lose fat

what should I be doing at 25% body fat

first guy's on crack

second and third guys have the right idea

PLUS you need to be making it work in the kitchen. either eat lighter or do some Eat Stop Eat or another IF program.

 

[Pimp-sicle]

Solomon:

Don't get lost in the details, just get on consistent routine of hitting those macros and gym sessions. That ALONE, will bring your results.

Then when the time comes you can start to fine tune and try different routines.

Everyday is an opportunity, just like the game; don't let the days go by and over-analyze.


For the record if I were you I would lift 3-4x a week and do cardio 2-3x a week either after your workout or preferably on an empty stomach first thing in the morning on the days you don't lift.





PIMP

 

[MuscleReview]

The most important factor in weight loss and fat loss is getting your diet under control. Basically any type of workout will be effective if you have your calories under control.

 

[Alle_Gory]

Diet. Exercise comes second.

 

[D.J. King Allister]

Just do 20 mins before and after every work out session, and 20 mins morning and evening on non work out days. You also need a good diet, or everything you do would be pointless.

 

[Quiksilver]

So couple quick questions, Im currently trying to lose weight

One buddy says I should do cardio 4 times a day and lift twice

anotehr one says lift 4 times a week and do cardio every other day

another one says lift twice and do cardio everyday

trying to lose fat

what should I be doing at 25% body fat

At 25% bf.

Eat less, reconfigure macronutrients to favor protein. Go easy on the dietary fats and carbohydrates.

You'll still be able to functional adequately with big caloric reduction, so don't worry about staying just under maintenance. Just eat less.

Weight training stays normal. Yes you'll experience performance reduction for a training cycle (3 months or so) until you start eating back at maintenance. That is the punishment for letting yourself get fat. Just keep pushing yourself and accept that you'll be at reduced performance.

Cardio, just try to go for a 1-2 hrs of walking each day. I started to lean out when I stopped driving to the gym and started walking instead. Its 50 minutes one way, so I was getting in 1hr40m of walking each day in addition to weight training. Audiobooks and music passed the time.

Multiply the above by Time. It all takes time.

The result is that you will look and feel better.