Advise on Excersizing and Diet

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    Advise on Excersizing and Diet


    I am 17 years old and am attending High School.

    Right now I am quite overweight, 235 pounds to be exact, and I am around 6 foot 1 inches. my BF percentage is 21.88% which isnt good.

    Now I recently tried to develop a goal to lose fat, to purely lose fat, and do not care so much as for muscle gain, as I do not want to get more "bulk or big" but to be skinnier.

    Now I have heard a wide variety of stories such as "if you do not workout properly your muscle will build under your fat and you will just look more blubbier."

    Also I have heard from different sources about excercising. Some say that if you want to lose fat do 20 or so minutes of light resistance training before cardio and that will help you burn 200% or so more fat. And I also heard that by doing that method you are only bulking up, not cutting fat. Ive also heard that it is better to do cardio first.

    So I am asking which method is the best? And if nothing i mentioned is good, what is a good excersice routine to do everytime i work out, and how long, how many days a week I should go work out. My goal is to only burn fat so i do not look as big as I am today, as I have a good amount of muscle under my fat. I do not want to gain muscle, so is that avoidable? Also in terms of Cardio is it better to do high intensity or say something like a continueous run? Should I lift weights more or do more cardio?

    Sorry for all the questions, just curious so I can get my goals and mind straight on what I need to do.

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    Quote Originally Posted by aznremix416 View Post
    I am 17 years old and am attending High School.

    Right now I am quite overweight, 235 pounds to be exact, and I am around 6 foot 1 inches.

    Now I recently developed a plan and goal to lose fat, to purely lose fat, and do not care so much as for muscle gain, as I do not want to get more "bulk or big" but to be skinnier.

    Now I have heard a wide variety of stories such as "if you do not workout properly your muscle will build under your fat and you will just look more blubbier." Is that true?

    Also I have heard from different sources about excercising. Some say that if you want to lose fat do 20 or so minutes of light resistance training before cardio and that will help you burn 200% or so more fat. And I also heard that by doing that method you are only bulking up, not cutting fat. Ive also heard that it is better to do cardio first.

    So I am asking which method is the best? My goal is to only burn fat so i do not look as big as I am today, as I have a good amount of muscle under my fat. I do not want to gain muscle, so is that avoidable? Also in terms of Cardio is it better to do high intensity or say something like a continueous run? Should I lift weights more or do more cardio?

    Sorry for all the questions, just curious so I can get my goals and mind straight on what I need to do.
    1. If you do not train properly, chances are you're not going to build much muscle, and if you're hugely overweight, then gaining muscle will probably not make too much of a difference to your appearance.

    2. Whether you do cardio pre-weights or not is entirely up to you - some prefer to do it pre and others post, whilst others at anotehr time altogether.

    3. You can lose bodyfat without gaining muscle, yes. In fact, if your nutrition is targeted at fat loss, then you are NOT going to gain anything, period.

    4. High intensity cardio is better re fat loss than low intensity yes (see article in post #3).

    5. Resistance training is going to do far more for you re fat loss than cardio, and cardio is honestly not even necessary for fat loss.

    6. Your fat loss success is going to be primarily dependent on your NUTRITION, so make sure that you have that sorted before anything else!

    7. I highly recommend reading and applying the principles in The 3 Keys to Fat Loss (3 Key Factors For Effective Fat Loss if the first link does not show) - it contains comprehensive advice and information on nutrition and training for effective and successful fat loss, and even includes a sample training programme for both the beginner and advanced trainee.

    ~Rosie~
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    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    High Intensity Cardio is Better for Fat Loss than Low Intensity Cardio


    The Cardio Debate for Fat Loss: High Intensity versus Low Intensity

    Written by Rosie Chee Scott, BExSpSc
    18 August 2010


    Introduction

    It is a mistaken belief that long and slow, low intensity cardio is best for fat loss because it utilizes the aerobic system and burns fat during exercise. High intensity cardio is actually far superior and more effective for fat loss than low intensity cardio for several reasons. This article will briefly discuss the differences in high intensity and low intensity cardio, outlining the reasons why high intensity cardio is more efficient and effective for fat loss.


    Time Efficiency

    High intensity cardio requires less time to perform an effective session than low intensity cardio, which makes it a much more convenient mode of cardio for those with limited time in which to train.


    Substrates Used

    Although high intensity cardio primarily uses carbohydrates for fuel, the higher oxygen deficit post-training causes the body to use fat for energy. High intensity cardio elicits a higher work response from the body than low intensity cardio, thus burning more overall calories throughout the day, even if not during the training session. Training the body to perform at a high intensity will also increase your body’s tolerance for work, and therefore the body will burn fat at a higher level, sparing muscle glycogen. Because of the higher force of muscle contraction during high intensity cardio, there is a greater rate of GLUT-4 translocation within the muscles, creating a stronger nutrient repartitioning effect, which in turn enables the body more efficient and effective used of substrates.


    Oxygen Utilization

    High intensity cardio has a higher oxygen deficit than low intensity cardio. Training with a higher oxygen deficit actually increases the body’s maximum oxygen capacity more than low intensity cardio. The higher the body’s maximum oxygen capacity, the more efficient the body is at oxygen transportation, and thus more efficient the body is at burning fat, since fat requires oxygen to be oxidized.


    Hormonal Responses

    High intensity cardio elicits a similar hormonal response from the body as resistance training does, but without the stress and strain on the body and the nervous system that resistance training has. Higher insulin sensitivity, more Growth Hormone and IGF-1 release makes the body more effective
    at burning fat.


    Muscle Mass

    Burning fewer calories during the training session makes high intensity cardio more muscle sparing and less catabolic than low intensity cardio. High intensity cardio uses fast oxidative (i.e. Type IIa) and fast glycolytic (i.e. Type IIb) muscle fibres. Muscle hypertrophy occurs primarily through chronic anaerobic, high-intensity exercise. The more muscle mass an individual has, the greater the ability of their body to burn fat.


    Conclusion

    If you want to lose fat quickly and efficiently, high intensity cardio is the best mode of cardio to incorporate into your training programme. Not only does it require less time to complete, but it burns more overall calories throughout the day. High intensity cardio makes the body more efficient at using oxygen and elicits the same hormonal response as resistance training - without the stress on the body - allowing for the same fat burning ability. High intensity exercise is also muscle sparing, due to the shorter exercise period performed and less calories burned during the session, allowing the body to be a more effective fat burning machine, since more muscle mass means a greater ability for the body to lose fat.


    REFERENCES

    McArdle, W. D., Katch, F. I. & Katch, V. L. (2007). Exercise physiology: Energy, nutrition, and human performance (6th ed.). USA: Lippincott Williams & Wilkins.

    Norton, L. (2005). A unique combination of science & experiment-based pre-contest advice. Retrieved 18 August, 2010, from http://www.bodybuilding.com/fun/layne36.htm
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    I have gone through what you now are going through and i am going to give you some advice. Mainly, and trust me on this, muscle will be your biggest friend in your quest to be leaner. You will want to gain muscle. It will assist you in fat loss. It will make your skin less saggy in the end. It will ONLY benefit you. Being ripped and huge is awesome. Putting muscle is also hard. It isn't just going to accidentally jump on you. It will take work, dedication, and focus. Please reevaluate your goals.

    From this point, it is simple. Keep searching these forums and you will see example diets and lifting routines all over the place.
    Example:
    You will want to lift heavy and hard and then hit cardio for a good 30 minutes. After a month or two, throw in some intensity intervals in the cardio.
    Monday:Legs, Tuesday: Chest and triceps, Wednesday: Back and Biceps, Friday: Legs, Saturday: shoulders and whatever else you want to focus on.
    Eat 6-7 smaller meals a day, start with 2500 calories, bump it up to 3000 calories after a month. Food protein with every meal. Use healthy food sources.

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