Help me get rid of my fat!!

[OKIE]

Starting Jan. 1 I am going to try to cut up. I am 25, currently 5'9" and weigh close to 200lbs. I am wanting to change my workout routing and add some cardio to help my tone up while not losing all my muscle mass. You don't have to write me out a complete workout. Just wanted to get a better idea on how to train and how much cardio to do to achieve my goals.

 

[diamonddiceclay]

6 days a week cardio-1 hr a day

 

[trouble_60]

I personaly Start 6days of cardio a week at 30 minutes I increase time as the efectiveness lessons. I keep my workouts about the same 5 sets of each 10 or so reps but only take about 45 sec break. Diet is key. I used this to drop 70# of fat and gain unknown amount of streangth in 6 months. But everyone is different take all of the sudjestions and try them use what works and don't be afraid to change somthing. again diet is key.

 

[fhg43]

Starting Jan. 1 I am going to try to cut up. I am 25, currently 5'9" and weigh close to 200lbs. I am wanting to change my workout routing and add some cardio to help my tone up while not losing all my muscle mass. You don't have to write me out a complete workout. Just wanted to get a better idea on how to train and how much cardio to do to achieve my goals.

diamond and trouble have the right idea. Cutting requires cuting cals and expending cals so first clean up you diet. Duh.

Cardio-IMO do 4-5 days a week (probably 5). 3 days a week do a long workout like over 1hr. Keep your HR 145-175bpm. This is a good intense zone. When people do longer workouts they tend to go to easy. Higher workload over a long period of time is gauranteed to burn lots of cals, mostly fat. Try to stay in the middle of the zone and maybe hit the upper end a few times. Don't try to go too hard the first few workouts. BTW this zone is just a general guideline to get you to achieve an intensity level which will expend lots of cals, mostly fat. 2 days a week do a shorter work out :25-:45 minutes. Use the same zone but try to do 4-5 work intervals where you hit the upper end and hold it for 1-3 minutes. Try to stay at the very low end of the zone between intervals and give yourself a few minutes between intervals. Make sure to warm up good before pushing yourself. Stay well hydrated and drink a protein drink after cardio to curb muscle catabolism-probably wouldn't hurt to have it before and then a smaller serving afterwards. Have some carbs with the post workout protein to help protein uptake and replensih lost muscle glycogen. Lift before cardio and maybe do the shorter cardio on lifting days. You could do the longer cardio after lifting, but you really deplete your energy stores and risk burning muscle or binging to replace all the depleted energy.

Just some thoughts.

FHG

 

[OKIE]

Thanks for the help guys. I'm kind of new to this whole cutting up business. I feel like I've been bulking my whole life!

 

[Jabs]

Have a daily journel of everything you eat. Cut the bad fatty items out of your diet and limit your cals. Replace those cals with good protein to help keep your strength up. I'm curious what your diet looks like. Post it after week of keeping track and well let you know. Sometimes it a small thing in your diet that will rigger fat loss. Flax oil helped me out.

 

[OKIE]

Thanks Jabs! I'm starting next week with my diet and training. I'll keep a journal and see what you guys think.

 

[downsent]

question on this matter... What kind of cardio? ! hour of intense cardio 6 dyas a week or an hour of light cardio. Or something in the middle of that?

 

[cardiosux!]

kinds of cardio

Dude, mix it up so your body doesn't get bored and plateau!
Do one day intense, the next be active outdoors, blading, hitting the courts, or go hiking. Then on day 3 go back to intense, do runnung or step climbing intervals. Rotate, keep it all fun and get your heartrate up up up!!

 

[OKIE]

I agree cardiosux...I try to play bball and I box on Wednesdays to keep it interesting. Thanks for the help.