I know several of you guys workout/condition based on a couple past threads, so thought I'd hit you up for some suggestions. Been working out for a few months, pleased with muscle gain, dropped about 12 lbs. fat. Currently 6'2" and 214 lbs. at 40. Stick with pretty good diet, basically cut out all fast food/junk, and I tend to favor low fat route...just easier for me. Not too concerned with what my weight does, just want to improve appearance and get healthier. Problem is I can't seem to shed this pesky gut. I'm not much on cardio, but I do make myself do it for about 10 minutes each time I hit the gym. Don't really want to adjust diet anymore, but may have to. Guessing I just need more cardio......thoughts?
OT: Shedding the gut
- Thread starter LoneWatie
- Start date
You are correct. Cardio for 30 minutes four times a week. If you stick to a pretty good diet, the weight will come off.
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You're going to have to get hardcore to get rid of the gut. It's the least worked area of the body, so naturally that's where fat is stored first. First place to gain weight and last place to lose it. Run sprints and do some interval training. That's why Cross Fit and **** like that is so effective....it's stop/go/stop/go with heavy lifting.
Do a bunch of ab exercises too. Spot-reducing is definitely a myth, but you need to be doing this anyway.
Do a bunch of ab exercises too. Spot-reducing is definitely a myth, but you need to be doing this anyway.
Without getting into too much detail, 10 minutes isn't enough time to be considered a cardiovascular workout. ACSM sets the bottom number at 20 minutes for cardio. That is when you really start working out the heart and lungs. I am ACSM certified and have a degree in exercise science and ill answer anyone's questions if they message me. You can PM me about details for your workout because I don't know your level of intensity or what you are doing. I would recommend going 25-30 mins 3 or 4 times a week even if you only walk.
Met a UFC fighter that struggled with weight when he wasn't training. He had 1 simple rule when it comes to diet that I thought was ingenious. He said "if it doesn't come out of the dirt or have a mama, don't eat it." I know that is an oversimplification, but I still liked the concept.
My 10 minutes consist of 5 running right when I hit gym to get heart rate up, then 5 more in-between my muscle groups. I like to hit 2 groups a day. I knew this probably wasn't enough cardio, just really do not enjoy running at all. I do hit abs each workout. I dont kill'em, but I typically do after first group, then right before I leave. Prefer to workout at 5AM do to kids an ****, plus not as motivated after 5.
Yeah you need to do a warm up before you workout but 5-10 minutes walking is enough. Then do at least 20 mins of cardio when you find time. You do burn a higher percentage of fat calories vs carbs after a workout involving strength or resistance training. Some people can't make themselves do cardio after strength training so I always tell people to do it whenever they can, but I suggest doing it after a workout.
You
have gotta incorporate core/ab exercises and do some running or other cardio. You're going to have to do more than 10 minutes, though. That just won't cut it. I mean it hasn't to this point, right? So why would it all of the sudden work? To get to where you aren't, you'll have to do what you haven't. If you eat right and do this, you'll get there. You have to stick to it, though.
have gotta incorporate core/ab exercises and do some running or other cardio. You're going to have to do more than 10 minutes, though. That just won't cut it. I mean it hasn't to this point, right? So why would it all of the sudden work? To get to where you aren't, you'll have to do what you haven't. If you eat right and do this, you'll get there. You have to stick to it, though.
How bout if I increase to 10 minutes prior to workout, then go to 10 in-between my groups? I knew I would need to do more, and expected some of you guys with more knowledge to say so, just wasn't sure what I needed to increase to.....time wise. I'm pretty disciplined in what I do, but worried I could cheat if I leave the cardio for the end.
You need to do it all together, don't split it up. A lot of people walk 20 minutes each day including work, grocery store, etc. 20 straight minutes is what it takes to start working your heart and lungs. You're already doing the hard part. 10 minutes shouldn't keep you from your goals. Like others have said, crossfit is great but it isn't for everyone. It's extremely hard on your joints but if your body can handle it for an extended period of time, go for it. Just be careful because your risk of injury goes up.
Not dissing
x-fit, but that stuff is way over-priced. I think some x-fit gyms charge like $200/month! I pay $25/month and can accomplish the same thing. If you get your heart rate up 165-170 and maintain that for a good workout, you'll be good. The problem i see with people in the traditional gym setting, is that they'll do a set and sit there for 5 minutes afterwards, before their next set. I like to do **** non-stop. I'll do a set, then jump rope/pushups/pullups/situps/etc between every set with no break. I'm not sayiing it's the best way, but it works for me.
x-fit, but that stuff is way over-priced. I think some x-fit gyms charge like $200/month! I pay $25/month and can accomplish the same thing. If you get your heart rate up 165-170 and maintain that for a good workout, you'll be good. The problem i see with people in the traditional gym setting, is that they'll do a set and sit there for 5 minutes afterwards, before their next set. I like to do **** non-stop. I'll do a set, then jump rope/pushups/pullups/situps/etc between every set with no break. I'm not sayiing it's the best way, but it works for me.
Definitely have to increase the cardio time. The suggestions regarding amounts in the thread so far are spot on. In addition to that you can also reduce the weight you are lifting and reduce the time between sets. Better yet just do circuits. After doing the Insanity workouts, if I am in the weight room I warm up with cardio for 15 minutes, stretch, and then do circuits with weights mixing in various pushups (pushup jacks, moving pushups, one leg pushups) pull ups, jump squats, burpees, suicides if you have room for them, dips, etc. with no rest at all between each move through the circuit and then a minute rest (at most) between circuits. You'll get the best of both worlds doing it this way. I typically try to see how many circuits I can do in an allotted amount of time while maintaining the short breaks between. I have also done it where I just see how many circuits I can do and workout until I can't go any more. My circuits usually last around 3 minutes (again similar to the Insanity workouts). So you get 4 minutes per circuit including the rest after a 15 minute cardio warm up and stretch. It leads to a fast workout.
Since I only have an hour each morning, I don't waste time, and generally move set-set with minimal time in-between. I lift solo, and really enjoy it that way so I can get done what I want to get done. I don't go too heavy on weights, more about reps, but I do like to see that I'm able to move up a few lbs depending on excercise every 3-4 weeks without having to drop back down. Since I'm concerned about a cheat if I move cardio at the end, think I will just start with 20 minutes right when I get there, unless some of you guys more experienced think the 20 needs to be in-between. And I will plan on increasing that 20 minutes somehow, I just tend to gravitate towards easing into something like that so I won't start out hating it right off the bat.
It's better to
do your cardio after weight-training, overall. For one, you're blood becomes more acidic after cardio and can cause muscle fatigue, which can lead to a drop in performance during weight-training.
do your cardio after weight-training, overall. For one, you're blood becomes more acidic after cardio and can cause muscle fatigue, which can lead to a drop in performance during weight-training.
testosterone, check your levels...
As you age, levels go down and belly fat increases. Testosterone levels are also affected by any medicines or supplements that lower omega 6 levels. One researcher said recently that if your levels of testosterone levels are low, no diet will work, the one in the movie below will...
"Fat, Sick, and Nearly Dying" online or netflix. that works!
As you age, levels go down and belly fat increases. Testosterone levels are also affected by any medicines or supplements that lower omega 6 levels. One researcher said recently that if your levels of testosterone levels are low, no diet will work, the one in the movie below will...
"Fat, Sick, and Nearly Dying" online or netflix. that works!
I recommend dropping the 2 muscle groupls per day routine, and do a full body circuit. You can accomplish this through body weight exercises or weighted movements. Keep the intensity up, and your body should receive a pretty good shock, after doing a 2 muscle group routine for a while.
You could also do timed circuits, i.e. 40 seconds work followed by 20 seconds rest, and repeat.
You could also do timed circuits, i.e. 40 seconds work followed by 20 seconds rest, and repeat.
Yes that's fine as long as you do the 20 minutes. The reason it's better to do it after is because when you first start working out you burn a higher percentage of carbs. These numbers aren't exact but they are easy for quick math. If you do cardio before you workout you burn 60% carbs, 35% fat and 5% of other sources of energy. Afterwords it's more like 60% fat, 35% carbs, 5% other. If you burn 100 calories each way you are going to burn 60 fat calories compared to 35 before. At your age, doing the cardio is more important than how many fat calories to carbs you are burning. Just make sure you stay between 60%-80% of your max heart rate which is 180 (220 minus your age). So keep the heart rate between 108-144
Yeah, I'm not opposed to getting away from the 2 groups a day thing. Been about 6 months doing what I'm doing, adding/dropping a particular excercise every few weeks just to try and hit a different anlge and get a little shock. Might try the full body starting next week and see how that goes. As far as the testosterone goes, I know it decreases with age, but I don't know that I'm ready to see a doc about "low-T", and I don't put much faith in those otc boosters. Never tried one, just think there are too many out there and un-proven.
Cross fit prices were out of this world no doubt. Many gyms are dropping prices now and are getting competitive with the traditional gyms - well in the Jackson area anyway. But yes they were sky hi and no Cross fit will not hurt your strength gains. It actually helps it due to the amount of Olympic lifting you will do.
Atkins diet. I lost 30 pounds in one month. When you do Atkins, you feel like crap for a day or two (the carbs leaving the system) but after that, you'll feel fine. I take a bunch of multivitamins to cover for the lack of milk and fruit in the diet, and I exercise like a madman. I'll walk two miles a day carrying 15 pound dumbells, every once in a while doing curls, shoulder presses, arm lifts, anything that causes muscle failure in the arms and shoulders. My weight loss has slowed, but I'm still losing inches. I also do a bunch of anerobic training, with benches, curls, hamstring, thigh, leg presses, and tons of exercises that go after the gut.
I realize I'll eventually burn out on Atkins by summer, so then I'll go with something resembling the Weight Watchers plan- loading up on fruits and vegetables, going more low-fat, whole-grained bread, and changing my exercise routine more to aerobic.
I realize I'll eventually burn out on Atkins by summer, so then I'll go with something resembling the Weight Watchers plan- loading up on fruits and vegetables, going more low-fat, whole-grained bread, and changing my exercise routine more to aerobic.
It's your diet
Replace your animal based proteins with more plant based proteins (yes there's protein in plants) and don't listen to anyone that classifys things in terms of proteins and carbs (they're not all the same.....go whole grain if not allergic.....stay away from enriched flour). Also don't count calories (plant based calories <> animal based calories). You'll see:
1. weight loss
2. Drop in BP
3. Drop in Cholesterol levels (1-3 people die of a heat attack in the US)
4. Increase in energy
5. Increase in appetitie.....you'll eat like crazy and actually consume more "calories"(but plant based calories don't stay with you)
6. You won't see it but your diet will be less likely to express cancerous genes an other genes related to chronic disease (alheimers,Nephritis, diabities,and stroke)
7. And you'll be able to see your abs....up to you to sculpt them
It kills me to see the same people in the gym that look exactly the same after 6-7 years. They do the same stupid routines (lift some weights maybe walk a few miles) and never even think once about a complete diet over haul. Most just dismiss it as genetics and that they're doing all they can do.
Lastly, you're more likely to become a rebel and sing hoddy toddy than switch to a plant based diet.
Replace your animal based proteins with more plant based proteins (yes there's protein in plants) and don't listen to anyone that classifys things in terms of proteins and carbs (they're not all the same.....go whole grain if not allergic.....stay away from enriched flour). Also don't count calories (plant based calories <> animal based calories). You'll see:
1. weight loss
2. Drop in BP
3. Drop in Cholesterol levels (1-3 people die of a heat attack in the US)
4. Increase in energy
5. Increase in appetitie.....you'll eat like crazy and actually consume more "calories"(but plant based calories don't stay with you)
6. You won't see it but your diet will be less likely to express cancerous genes an other genes related to chronic disease (alheimers,Nephritis, diabities,and stroke)
7. And you'll be able to see your abs....up to you to sculpt them
It kills me to see the same people in the gym that look exactly the same after 6-7 years. They do the same stupid routines (lift some weights maybe walk a few miles) and never even think once about a complete diet over haul. Most just dismiss it as genetics and that they're doing all they can do.
Lastly, you're more likely to become a rebel and sing hoddy toddy than switch to a plant based diet.
the simplistic Paleo approach. it works, its simple and it makes sense.
don't do a "diet"... give yourself an eating plan and a scheduled physical activity regiment. biggest eating advice is COOK YOUR OWN FOOD. that way you control everything that goes into it, sodium, cholesterol, the bad fats, etc.
live by "if you can kill it and eat it or if you can pick and eat it, then eat it."
cut out processed stuff and if you have to make a choice, eat the less process (i.e. bacon over pork sausage)
don't do a "diet"... give yourself an eating plan and a scheduled physical activity regiment. biggest eating advice is COOK YOUR OWN FOOD. that way you control everything that goes into it, sodium, cholesterol, the bad fats, etc.
live by "if you can kill it and eat it or if you can pick and eat it, then eat it."
cut out processed stuff and if you have to make a choice, eat the less process (i.e. bacon over pork sausage)
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on week 3 right now...like everything. You get out what you put in.
If you half *** it, you will get half *** results.
If you half *** it, you will get half *** results.
You'll either need to increase your cardio (at least two hours worth a week) or increase your resistance training intensity (p90x style). Stick with the low-fat approach and start watching sugars. Don't so much worry about carbs as much as type of carbs; simple sugars and high glycemic index foods such as potatoes and rice should be limited. Sodium can have an effect on appearance too. Chicken is great but it's high in sodium and can leave you bloated as 17 if you're not mixing it up some.
Cardio only sucks at first. For most people, you start to love it once your threshold increases. Losing that water weight can make a huge difference. Sweat!
Cardio only sucks at first. For most people, you start to love it once your threshold increases. Losing that water weight can make a huge difference. Sweat!
Clearly you know more about this than i, or at least pass it off like you do!
So riddle me this- how can my body target what sort of calories it burns depending on the time when cardio is done?
Carbs are the first major energy source used when the body is exercising. Carbohydrates are fast burning and are needed for strenuous exercise. Fats are also used but its a slower process so they aren't the major source for exercise when you start out or when your heart rate is closer to 80% of your heart rate max. That's why you burn a higher percentage of fat when doing a walk at 3mph with a slight incline vs running. That's why all those machines say fat burn program. You just burn a higher percentage of fat like the 60% to 35%. That doesn't mean you burn more fat calories by walking than you do running because you'll burn over twice as many calories by running than walking. With you doing the cardio afterwards, you are more likely to burn a higher percentage of fat calories because your body has been exercising for a while. Plus you will have more energy for your weights. It gets very complex, hope this helps.
I lost 65 pounds in one year....
by eating a nutra grain bar for breakfast, lean cuisine for lunch and a normal supper, medium sized portions, no seconds. I would also work out on the treadmill at least 4 times per week for 25-30 minutes. I was at 230 and got down to 165 pounds but looked too damn skinny being 6 2'...I'm back up to 180 pounds and watch what I eat 70% of the time and eat what I want to the other 30% of the time and maintain my weight. I still run/jog on the treadmill at least 4 times a week for 25-30 minutes and I work with dumbbell weights 15 pounds after each run/jog to stay toned....I'm 37 years old...
by eating a nutra grain bar for breakfast, lean cuisine for lunch and a normal supper, medium sized portions, no seconds. I would also work out on the treadmill at least 4 times per week for 25-30 minutes. I was at 230 and got down to 165 pounds but looked too damn skinny being 6 2'...I'm back up to 180 pounds and watch what I eat 70% of the time and eat what I want to the other 30% of the time and maintain my weight. I still run/jog on the treadmill at least 4 times a week for 25-30 minutes and I work with dumbbell weights 15 pounds after each run/jog to stay toned....I'm 37 years old...
I'm currently doing my 6th or 7th P90x rotation (I do it each year after new years). P90X will do a great job getting you fit and I love the program. The last two years I've done P90X the 1st month and mix in Insanity cardio routines in month 2 & 3. If you stick with it you'll be in incredable shape with no gym fees.
Be sure to get some select-tech weights if you do P90. After this round I'm going to try P90X+ for something new.
Be sure to get some select-tech weights if you do P90. After this round I'm going to try P90X+ for something new.
More cardio... 10 minutes won't cut it. At 40, you should be able to jack your heart rate to 180+ during max exertion. Make sure you don't have any heart issues, but though your "target" is 155, you need to train in intervals, and frequently jack it up to 160-170. You will have to push through the pain, but once you hit that target for 10 minutes or so, the endorphins will kick in, and it's sooo easy to keep it going. Like breaking through the sound barrier--smooth on the other side. I have found it is very hard to do that in a health club, because it is difficultd to push hard enough to get through the initial pain. You need a distraction, and the outdoors is the best way to do that. Spin classes work too, if the instructor is good. P90X is great for body building but is NOT a good aerobic workout (except for the plyo sets) but Insanity definitely is. Take up biking if you have a place to ride.
Insanity. It's tough as 17, but there's no way you won't see results if you do the work. I just finished day 37 of my first round. Definitely a love/hate relationship with it.
absolutely love hate with it
I didn't lose a lot of weight (only 10 lbs) but I wasn't looking to lose a ton. The loss of inches was much more important as was the cardio and core elements in it. I am about to start it again after a few weeks off.
I didn't lose a lot of weight (only 10 lbs) but I wasn't looking to lose a ton. The loss of inches was much more important as was the cardio and core elements in it. I am about to start it again after a few weeks off.