-40 pounds in three months

[zeake]

As a fitness professional I have to disagree with you. For someone who wants to loose body fat doing body weight exercises is perfect. Low weight and high reps is going go help put muscle on as well. You have to drop body fat first then put on muscle mass. Lifting heavy will be good for increasing size. You're looking at 2 completely different diet styles...for a weight loss goal you need a deficit (burn more calories than you take in 500 more calories burnt every day will equal one pound a week) and for muscle gain you need a caloric surplus (about 1400 extra calories every day for a 2-3 pound mass gain in a month).

Now I'll give you the 5 most important keys to your success.
1) Diet - this makes up 75-80% of your sucess when changing body composition. You want a deficit (like I explained above). You also want the proper balance of carbs, protien and fats (40/30/30).
2) Cardio - the fastest most efficient way to burn calories. You want to do cardio for 20 min or more at a time.
3) Supplementation - most people say that if your diet is good you don't need suppliments...WRONG! it's been scientifically proven that you can't get all the nutrients from food alone. Now add in a caloric deficit and you're getting even less nutrients. That's where it comes to supporting your diet with suppliments.
4) Progressive resistance training - weight training. This preserves and increases your lean muscle tissue. Increasing muscle will increase your metabolisim. This is crucial for fat loss. You really need a good program. P90X is a great program to help you drop weight and cut body fat quickly.
5) Accountability/Motivation - if you're not motivated the weight won't come off. I think it's extremely important to have a support system also. There will be days you don't want to work out or do anything for that matter and having people help keep you on track will make that less frequant.

If you have any questions or anything like that feel free to pm me.

Dude you said it much better than I could. Exactly in line with my thoughts on the subject.


Dude keep the muscle. Muscle burns more calories

[bangbangskeetskeet]

Dude you said it much better than I could. Exactly in line with my thoughts on the subject.


Dude keep the muscle. Muscle burns more calories

Thanks man. It's part of my job as a personal trainer to get people going in the right direction.

[DINK]

[QUOTE=kyhunter89;371284]i guess im the little guy here...5'9" and 152lbs at 2-3% body fat consuming a (no BS) 6000 calorie diet. I dropped from 152 to 146.5 in four hours saturday to make sure i still can. I've been training for the cage for 8 years and powerlifting, competeing for strength for 6.

is 2% body fat possible?

[kyhunter89]

im at 8-10 right now, but all the scales and eletronics say im at 2% when i cut.

[ducky]

[quote=DINK;372382]

i guess im the little guy here...5'9" and 152lbs at 2-3% body fat consuming a (no BS) 6000 calorie diet. I dropped from 152 to 146.5 in four hours saturday to make sure i still can. I've been training for the cage for 8 years and powerlifting, competeing for strength for 6.

is 2% body fat possible?

Is it possible yes, 2-4% is body builder. serious boy builders. I am skin and bones and im like 5-7%

[randomhero]

As a fitness professional I have to disagree with you. For someone who wants to loose body fat doing body weight exercises is perfect. Low weight and high reps is going go help put muscle on as well. You have to drop body fat first then put on muscle mass. Lifting heavy will be good for increasing size. You're looking at 2 completely different diet styles...for a weight loss goal you need a deficit (burn more calories than you take in 500 more calories burnt every day will equal one pound a week) and for muscle gain you need a caloric surplus (about 1400 extra calories every day for a 2-3 pound mass gain in a month).

Now I'll give you the 5 most important keys to your success.
1) Diet - this makes up 75-80% of your sucess when changing body composition. You want a deficit (like I explained above). You also want the proper balance of carbs, protien and fats (40/30/30).
2) Cardio - the fastest most efficient way to burn calories. You want to do cardio for 20 min or more at a time.
3) Supplementation - most people say that if your diet is good you don't need suppliments...WRONG! it's been scientifically proven that you can't get all the nutrients from food alone. Now add in a caloric deficit and you're getting even less nutrients. That's where it comes to supporting your diet with suppliments.
4) Progressive resistance training - weight training. This preserves and increases your lean muscle tissue. Increasing muscle will increase your metabolisim. This is crucial for fat loss. You really need a good program. P90X is a great program to help you drop weight and cut body fat quickly.
5) Accountability/Motivation - if you're not motivated the weight won't come off. I think it's extremely important to have a support system also. There will be days you don't want to work out or do anything for that matter and having people help keep you on track will make that less frequant.

If you have any questions or anything like that feel free to pm me.

Do you mind me asking what "Fitness Professional" means? I don't mean to sound condescending, I'm actually interested.

As far as my comments:
I never said that doing high rep exercises wasn't beneficial. I was saying that it's definitely not the way I would go about it and that there are much better methods(in my opinion). If all you're concerned about is the number on the scale dropping then sure do 2 hours of cardio every day, do super sets, and eat 1500 calories. But keep that up and eventually you're going to have the physique of a long distance runner.

If you are concerned about looking fit, dropping fat, and maintaining LBM then you want to maintain strength which means lifting heavy.

As far as the supplement comment, it was a bit vague I'm not saying I agree or disagree, but there's really no reason for any supplements at all except creatine, fish oil, and a multi-vitamin. Everything else is either illegal or it isn't worth the money. Heck, even protein powders aren't needed, they're just convenient and tasty.

Also, cardio is a supplement for a poor diet. There is really no need for it with regards to fat loss. There are plenty of bodybuilders that cut weight for their competitions with absolutely no cardio. Keep your diet right and you don't ever have to even think about doing cardio. In crease your cardio or decrease your caloric intake, either one is essentially going to have the same effect.

I'm not about to claim I'm a professional, but I've dabbled in a bit of everything in regards to fitness.
-High School State powerlifter
Squat-665 Bench-315 Deadlift-575
-College Baseball Player
-Minor in physical education and nutrition
-Aspiring bodybuilder(I have my own success story of dropping ~33 lbs in 10 weeks).

[bangbangskeetskeet]

Do you mind me asking what "Fitness Professional" means? I don't mean to sound condescending, I'm actually interested.

As far as my comments:
I never said that doing high rep exercises wasn't beneficial. I was saying that it's definitely not the way I would go about it and that there are much better methods(in my opinion). If all you're concerned about is the number on the scale dropping then sure do 2 hours of cardio every day, do super sets, and eat 1500 calories. But keep that up and eventually you're going to have the physique of a long distance runner.

If you are concerned about looking fit, dropping fat, and maintaining LBM then you want to maintain strength which means lifting heavy.

As far as the supplement comment, it was a bit vague I'm not saying I agree or disagree, but there's really no reason for any supplements at all except creatine, fish oil, and a multi-vitamin. Everything else is either illegal or it isn't worth the money. Heck, even protein powders aren't needed, they're just convenient and tasty.

Also, cardio is a supplement for a poor diet. There is really no need for it with regards to fat loss. There are plenty of bodybuilders that cut weight for their competitions with absolutely no cardio. Keep your diet right and you don't ever have to even think about doing cardio. In crease your cardio or decrease your caloric intake, either one is essentially going to have the same effect.

I'm not about to claim I'm a professional, but I've dabbled in a bit of everything in regards to fitness.
-High School State powerlifter
Squat-665 Bench-315 Deadlift-575
-College Baseball Player
-Minor in physical education and nutrition
-Aspiring bodybuilder(I have my own success story of dropping ~33 lbs in 10 weeks).

No I dont mind you asking. By fitness professional I mean that Im a personal trainer....Im NASM, NFPT, and CrossFit level 1 certified.

Again I have to disagree with the lifting heavy comment. Look up CrossFit online.....check out "the benchmark girls"......Here I did it for you....
The Benchmark Girls:
Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time
Complete all reps of each exercise before moving to the next.

Barbara
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
5 rounds for time

Chelsea
5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min

Cindy
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 min

Diane
Deadlift 225 lbs
Handstand push-ups
21-15-9 reps, for time

Elizabeth
Clean 135 lbs
Ring Dips
21-15-9 reps, for time

Fran
Thruster 95 lbs
Pull-ups
21-15-9 reps, for time

Grace
Clean and Jerk 135 lbs
30 reps for time

Helen
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
3 rounds for time

Isabel
Snatch 135 pounds
30 reps for time

Jackie
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
For time

Karen
Wall-ball 150 shots
For time

Linda
(aka "3 bars of death")
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time

Mary
5 Handstand push-ups
10 1-legged squats
15 Pull-ups
As many rounds as possible in 20 min

Nancy
400 meter run
Overhead squat 95 lbs x 15
5 rounds for time
The New Girls

Annie
Double-unders
Sit-ups
50-40-30-20 and 10 rep rounds; for time

Eva
Run 800 meters
2 pood KB swing, 30 reps
30 pullups
5 rounds for time.

Kelly
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Five rounds for time

Lynne
Bodyweight bench press (e.g., same amount on bar as you weigh)
pullups
5 rounds for max reps. There is NO time component to this WOD.

Nicole
Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

This is just the beginning of CF. I will say this....I started training CF a few months ago, one of my clients was at 250 pounds with 35% body fat on our first session...March 5th...yesterday he was down to 205 pounds and 17.3% boy fat. That means he has dropped fat AND increased his lean mass....

[randomhero]

Here is a pretty good example of the point I'm getting at:
Effects of resistance vs. aerobic training combine... [J Am Coll Nutr. 1999] - PubMed result

Cliffnotes-
Two different groups were put on an 800 calorie diet.
-Half did resistance training in 8-15 rep range
-Other half just did cardio
-Those that did resistance training lost more weight

-Doing body weight exercises for 20+ reps is just going to result in a fantastic cardio workout.

To pose a question for you.....why do you always see bodybuilders walking on treadmills and lifting heavy weights in their pre-contest cutting phases?

Why don't they just run on the treadmill for the same amount of time, and superset every exercise?

[bangbangskeetskeet]

Here is a pretty good example of the point I'm getting at:
Effects of resistance vs. aerobic training combine... [J Am Coll Nutr. 1999] - PubMed result

Cliffnotes-
Two different groups were put on an 800 calorie diet.
-Half did resistance training in 8-15 rep range
-Other half just did cardio
-Those that did resistance training lost more weight

-Doing body weight exercises for 20+ reps is just going to result in a fantastic cardio workout.

To pose a question for you.....why do you always see bodybuilders walking on treadmills and lifting heavy weights in their pre-contest cutting phases?

Why don't they just run on the treadmill for the same amount of time, and superset every exercise?

That's where you get people confused and make yourself look silly....lifting HEAVY is lifting at HIGH weight and LOW reps. I NEVER said don't lift weights. I have EVERY one of my clients lift. They all lift between 9 and 21 reps(if you look at CrossFit you will see that most workouts are 21-15-9 reps). I have ONE client who lifts like you discribed earlier...HEAVY. Guess what he's training for? That's right a strong man competition...he wants to be able to bench 400+, squat 900+, and deadlift 550+. Like I said and will say again lifting HEAVY is NOT something for an individual who's goal is to loose body fat. YES they do need to do resistance training, however it needs to be in the proper rep range and with the proper weight.

[Frenchy]

Fancy programs , I went from 160 to 172 in last month and a half with noticeably less flab. No weight machines, no diet, no supplement crap.