Training & loosing BF / defining muscles?!

[InGearX]

You may take a look at my personal page with info, goals, picture... at http://www.hackin.to/ingearx/ it will help...

My qestion is: What do I need to do in regard of my TRAINING to begin loosing body fat and begin defining muscles and body?

Please include as much info as you feel right, I read it all very carefully... I appreciate your help...

Thank you...

 

[bignate73]

cardio
interval training
highly metabolic exercises
burn more calories than you consume

thats it

other than that, train intensely to burn calories and do SMARTER repetitions with your fork.

there are not magic exercises for definition.

now if you are asking what you need to work on for a more balanced physique, thats another story. or what you should focus on for a better this or that.... but for overall definition: muscle mass+low bodyfat=definition.

 

[spatts]

Exactly what Nate said...and the bodyfat part (definition) will be mostly about diet. What do you do for 12 hours a week in the gym? You don't grow in the gym, you grow whileyo'ure recovering. Get in there, hit it hard, and go home. Sleep, eat, and grow!

What EXACTLY are you eating (macro ratios)?

What is your current split?

Any supplements? vits/mins/creatine/glutamine/udos/AS, etc...?

 

[Needhelp]

Do the T-Dawg diet, and the meltdown training routine.

http://www.testosterone.net/html/body_83diet.html

http://www.testosterone.net/articles/173melt.html

That's w

 

[InGearX]

I have made changes to my page http://www.hackin.to/ingearx/ to reflect my diet and workout, this way you have an idea what I need to alter...

I really appreciate any info & help I recive from a link to a tip!
I'll read and research info you direct me to!

So please keep the info coming it's very much appreciated...
Thank you..

 

[bignate73]

youre not eating frequently enough, which can have a slowing effect on your metabolism. there is too long of a span between your meals and you should stagger the bulk of your calories around your workouts for them to be effective. if you are trying to drop bodyfat, you now have to count your calories. "eating better" wont cut it. you will need to calculate your daily energy demands and then go under that by about 500 calories, which will result in a calorie deficit. now your cardio will pay off.

 

[spatts]

Nate, last time I cut I factored cardio and weights into my "daily energy demands," along with BMR. I have about 145-150 pounds of lean mass. So I use 1400 as my BMR (just because it works). Then I would eat 500 cals less than that. I hit 8%, and was pleased with that (being a woman and all). Didn't use any thermos, strictly diet.

How do you do yours? Do you total cardio into your energy demands? From the last line, it looks as if you don't.

 

[bignate73]

i do, but i use software. i have my target cals for the day based on the BMR i have calculated and my activity multiplier. when i workout or do cardio i total that into my average calorie demand for the day. (which allows me more food. hehehe)

the point im trying to get across to ingearx is that its a numbers game to be truly successful. there is no hit and miss. i see people daily that work on the output side constantly but dont change the energy input side...and look the same day in and day out.

as a side note: i take EVERYTHING into consideration for my food. if my workouts are going to be fairly grueling, carb ratios shift. if i feel slightly foggy headed then i shift my fats or low GI carbs to allow for a more even energy supply. i stagger my "low" calorie days and "high" calorie days around my leg workouts, high intensity cardio etc. (low and high are still below maintenance) amount of sleep, the works.

 

[Snatch518]

Do your cardio first thing in the morning on an empty stomach, wait an hour before eating. Don't do it after you train. A warm up run before training should be around 5 minutes.

You need to eat more frequently, 6 balanced meals approx. 2.5-3 hours apart. More protein, at least 1g per 1 lbs. of weight, so get a minimum of 190g a day. Get your healthy fats (omega's from flaxseed oil).