You cannot be serious! 'training thread'

[killa]

Ive got on the case of making my garage a good place to train.
Im looking to shed pounds and tone up.
I have the punch bag which ive been working hard most days, weights & pull ups
I thought i need to loose some pounds around the gut first before doing stomach excersizes, but im not getting very far!

I do about 40 mins in total of hard training, 3 minute rounds on the bag in between stretches and weights. Maybe im going about it the wrong way but i really want to loose my beer belly. I haven't changed my diet, but i eat pretty well anyway, i dont over indulge
I feel fitter, no doubt about that, and have more energy but how the fuck am i still carrying this beer belly so much?!?!
I dont want to loose hope, ive been doing well getting the sweat on and working out.

Anyone got any tips?
I was advised to avoid situps so much as ill just be pushing muscle outwards.

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Cleverly disguised as a responsible adult.
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[Catalyst]

You need to be doing HIIT (High Intensity Interval Training), this is for instance jogging for a mintute then sprinting for a minute and do that for say 10-15 minutes.

I lost a stone in 1 month eating 1500 calories a day and doing the gym 3-4 times a week, havn't lost all the fat but i've dropped from 34" to a 30" waist and size large in most tops to small.

I'd give running a go if i were you, yes it is mighty boring but it's the best way to get rid of fat especially doing HIIT. One major note, cut out the alcohol intake. Go out on the piss maybe once every fortnight, that's what i done and i noticed a big difference.

EDIT: I also forgot, that you CANNOT target fat loss so doing sit ups will just tone your abs but with a layer of fat there you won't see them no matter how many you do.
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[killa]

[GhostRider]

The first question to ask is are you still drinking beer? Obviously that will have to go if you want to achieve your aim.

Do all resistance weight training and then cardio activity for half hour after. Also, when you first wake up in the morning, go for a run on an empty stomach, then eat breakfast. Resistance training is essential because increased muscle mass leads to increased basal metabolic rate i.e the amount of calories you burn sitting on your arse, and the after-burn lasts longer than cardio alone.

To be honest though, unless you are putting some consideration into your diet you are going to struggle. I lost 2.5 stone in as many weeks when I was being hardcore with my diet, but then I got food poisoning and haven't been able to eat the same foods since because my throat closes up and I want to vomit.

Anyhow, the general idea is to eat 6 times a day, small portions, with a rough distribution of 40/40/20 protein/carbs/fats (the exact ratios are debated, but thats a generalisation). Carbs should be made up of slow-release i.e low glycaemic index foods, protein sources should be lean meats, fats sourced from flax seed, cod liver oil, oily fish etc. Vegetables account for fibrous carbs which make up 10-15% of your daily carb intake.

It's not as hard or expensive as it looks once you get into it, the main problem is time to cook all that shit, time to train, as well as time to fit in your normal life and work etc but it can be done.

As far training abs, do it, it's nonsense about pushing muscle outwards. If everyone had <10% body fat then everyone would have visible six-packs, so the aim is to reduce body fat, and the excercise involved in training abs will help achieve this.

GhostRider
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[Red Mick]

[killa]

Cheers for the that reply Ghostrider.
I know a lot more work has to go in for a vast improvement but im sure ive been doing enough to notice results.
I really dont drink a lot, if i do drink at the weekend i usually have a fair few units but im not missing much training. I struggle to get up sometimes, i wouldn't be able to get out at 5:30am, shower and get to work for 8am. I work about an hour from my home, i think id be rushing.

Diet wise i have limited knowledge i guess, i eat at work, sandwiches, fruit, yogurt, choc bar and juice. To me its decent but maybe not enough, and when i get home a meal i have wont have extra anything, maybe just a good meal like potatoes, fish, pasta, chicken.

I am struggling to find the time to refine everything, this is why i thought id ask about it.
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[Catalyst]

Ghostrider is pretty spot on, good workout is if you do some cardio then work all the muscles on the front of the body (Bi's, abs, chest,quads). Then another day work the muscles on the back of the body.

With the bag work as you've said, do a steady pace that you know you can keep for a long time then do bursts of fast work then back down to a steady pace again. Don't stop whatever you do though otherwise it will defeat the object of the interval training.

It's what athletes use to train as it works your heart pretty hard, with normal running/bag work your body will get used to the pace you're doing and set itself to take calories at one pace to preserve as many as possible. Doing interval work means that it can't pace itself and therefore starts burning calories at a higher rate as it can't work out what pace you are going at.

Thats a basic explenation, it's far more technical but it's the best way i can put it across. I know it's a bit of a bitch but it really does boil down to the diet you have, being summer it's a good time to start eating salad with all sorts of stuff like chicken, eggs, fish. Takes 15 minutes to cook some chicken/fish/eggs then just open a bag of salad and your done, no messing about although it does leave you still slightly hungry.
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SlimRick - I can cook really well - but it's a useless skill, as I'm not a woman and it's their fucking job!

[Howling TerrorOutOfOffice]

I'm 42 and i'm starting to loose harder and harder to maintain tone especially with a body that was worked too much for far too long. So jogging and heavy reps are a no go. Also i've never been to a gym, if i want to loose weight i eat less and never after 9pm. To keep my muscle definition i use a rowing machine. Good for bicep curls, lats, shoulders stomach thighs calfs and heart. I also ride my pushbike, but thats just for fun.
I would love a bag..jealous of you.

Pat
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[GhostRider]

[KLR600]

[Thread Hijack]

At the risk of sounding like a total n00b and garnering some "do I have potential" retardedness I was wondering how easy it is to get a 6 pack?

I'm an active person (mountain bike regularly, occasionally cycle 10 miles to work, snowboard quite often etc) and generally eat healthy (had a chicken salad for my tea last night, pretty much what I usually have or something along those lines) and I seem to have a fast metabolism. I've been floating around 13 stone for about 5 years now (never more than about 5 pounds either way from 13 stone) but have started leaning up lately as I've started eating better. I've noticed that when I lie down and tense my abs slightly that they get quite pronounced and I was wondering what I'd have to do to make them look like that most of the time and how long it'd take?

Someone told me to just do situps every night untill I can't do anymore but I'm guessing thats not a clever idea!

There's a lot of chavs around here at the moment walking around with their tops off in the hot weather and riding at the skatepark and they seem to have 6 packs without any effort so surely it can't be that difficult?

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[Catalyst]

Well everyone has a six-pack, but not everyones is visible due to fat. Even a thin layer of fat will mean you can't see the abs very well, although if you are skinny then working your abs hard will make them start to show through.

Simple as that really, crunches tend to be better than sit-ups but won't make much of a difference.
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SlimRick - I can cook really well - but it's a useless skill, as I'm not a woman and it's their fucking job!

[Visitor Q]

Depends on the bulge, but I have been killing myself 3 times a week for months down the gym. Lost plenty of weight, even starting to feel weight drained now

But I still /feel/ like I've got the beer gut, because its not toned. I look slim with a shirt on, but that won't cut it for my aims (lurking about shirtless while in South Africa without feeling like I'm scaring the children).

Don't care about a six pack in the least, just don't want /any/ bulges.

But as far as I'm concerned, whatever you do, you'll lose weight. I'm just going easy on the carbs and eating plenty of protein. Starting to get good at running (for a lard arse smoker), so that should help me kill off the last bit of fat. But I've got no energy for sorting out exact calorie intake/optimum BPM etc.

As for beer, I agree it's not good. But then nor is feeling like an utter lightweight whenever I do partake now. Lighter + No environmental stimulation of relevant enzyme (due to less drinking) + Less food in my belly = Drunken embaressment rapidly. So now I'm trying to drink a bit more regularly. I don't like feeling average on the drinking front when I do go out.
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[GhostRider]

[supZ]

[Irezumi aka Reuben]

[killa]

[Irezumi aka Reuben]

[Hazylogic]

I'd suggest skipping and bagwork. To be honest you'd be better going to a muay thai class to get some more ideas and they will be pushing you

[Mr.Ormes]

buy either a 13m kite....or a motorcross bike....fly kite near seaside or ride moto x bike twice a week for 1 hour and i am sure you will notice a huge difference....both of which my old chap did and he lost loasds of weight and went form beer belly to 6 pack in a few months...
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[5v3d3b0]

You shoudl always do the cardio before the weights because it warms up your body and reduces risk of injury. As a general rule you shouldn't train one muscle two days in a row, but for what you're going for (Weight loss) that's bull. Train all muscles everytime but not as intensely. The HIIT is very effective.
If you don't want to run you could do swimming if there is a pool somewhere closeby. Near impossible to hurt yourself, and it's great excersise.
Alcohol as said will reduce your achievements very much. I have a friend who has been going to the gym for ages, and very intensely. He drinks a shitload and as a result he has only grown a fraction of what he could have. Had it been me putting in all that work (I don't drink a lot) I would no doubt have achieved twice his gains.
Eating 6 times a day is optimal but not necessary. It is important especially when you're trying to get buff cause you need a constant supply of protein (or something like that) to heal and build your muscle