- 03-05-2012, 10:42 PM
- 03-05-2012, 11:20 PM
The diet and cardio will do the job as long as the cardio is moderate to intense. Now if you want shape up the chest and other areas for when you drop the body fat just do a basic 5x5. With that you would be doing squats 3 times a week which would help burn calories. Also some HIIT would help with dropping the BF.
03-06-2012, 12:26 AM
My honest suggestion which has worked very well for me in the past.
1) Lean Gains IF diet
2) Dexaprine (1/2 dosing ED 5 days a week)
Should tear the fat off the body in no time as long as cardio is in the picture.
03-06-2012, 12:46 AM
03-06-2012, 12:49 AM
Where do I get the lean gain if diet?? I do 30_45minute of cardio everyday.. I have a long ways to go..I used to be 49%body fat...I was over 370lbs.. Now I am 280ish & 31%..still got alot to lose....Originally Posted by fueledpassion
03-06-2012, 06:44 PM
HIIT is high intensity interval training..... it includes a big range of exercises. You take several exercise, most people do body weight stuff, and put them in a cycle and rep repeat so many times. Google for examples. Could be as simple as Sprint for one min, walk for one, repeat. Just once or twice week should work.Originally Posted by flabossman
SL5x5 is a workout program that's pretty simple. Good for beginners to build strength and some size. You weight lift 3 days a week. A. Workout and a B. Workout then repeat. Squat, bench, row in A and squat, over head press, deadlift in the other. They have a good layout at stronglifts.com.
03-06-2012, 07:36 PM
03-06-2012, 10:59 PM
Congrats....doing good so far. Just keep the diet up. Would eat clean as possible and keep the cardio up. If you do the Sl5x5 I would do the cardio afterwards for however long you feel like and may HIIT on Sat or mix it in with cardio on non lifting days.Originally Posted by flabossman
Goodluck with your goals.
03-07-2012, 04:16 PM
The best program's for fat loss I find would be either tabata training or something I came across called the M100 (google if you are unaware of these) They include exercises such as squats, mountain climbers and burpees to be done continually at a high intensity, hence the name HIIT (High Intensity Interval Training)
As long as you are on a calorie deficit but still keep your protein intake high, you will see the change you want.
Well done on your progress so far and keep up the good work, nothing better then seeing the change in the mirror to keep you motivated.
03-07-2012, 10:45 PM
Yes it felt awesome.. I just hit this plateau.. But I get over it .. Everyone on this forum has been very helpful.. I gonna research that ..
03-09-2012, 12:11 PM
I looked up the m100 and the tabata training look hard but it hard work anyways.. I am go.na start a tabata régimen sunday.. With m100 twice a week on my none lift days.. Will keep post witb resultsOriginally Posted by Robbo1
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