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 Women's Discussion Board
 loosing bodyfat
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| Author | Topic: loosing bodyfat | ||
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Amateur Bodybuilder 
Posts: 226 |
ok, so here is the question again. i heard that if you do cardio 4Xweek and loose 500 calories each time you will loose 1.5lbs of bodyfat a week. anyone???? today is day two of me trying this. i figure if it doesn't work i will at least be staying healthy and doing good for my heart. instead of 4 times a week i am going to do five times a week for 40 min each time. figure each time i go to the gym, which is five times a week, i will just hop on the cross trainer and get to work. i have been doing 20 min five times a week with a decent diet and so far have not seen much in the way of bodyfat loss. (heart rate is usually at 140). i will keep everyone updated if this works. if anyone has info for me about this please share  ...dr skydancer...bad!!! can't believe you deleted my post. after all the long typing i did. i am only kidding. mistakes happen please don't delete this one though..hehehehe    | ||
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Amateur Bodybuilder
Posts: 101 |
If I remember your diet you are eating way to many carbs for the amount of protein intake you need to balance that out. 20 min is not really enough time of cardio do less times a week for a longer period of time. Start at 30 mins 3 times a week, then increase to 45 mins and then 1 hour. If you do 40 mins 5 times a week you will start to eat into your lean muscle. More is not necessarily a good thing when it comes to cardio. Cardio should be moderate in intensity in order for it to be more effective in fat loss. Just my .02 ------------------ | ||
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Elite Bodybuilder 
Posts: 1336 |
Urg - I guess they couldn't get your thread back...sorry DR! You can supplement protein with powders of course - whey, soy etc...legumes have protein as well. Your diet could be better. There is some fine tuning you could do with the carbs and whatnot but the bottom line is YOU have to be able to live with it. As far as the ripped/strong/womanly part...You are already so tall and lean! I think you are missing the ripped looked due to lack of lean muscle mass. I know you've heard this a thousand times before but if you don't have muscle, you will never have that look you seek! You WILL NOT become a huge BB by lifting weights but you will get that nice muscle-y look. The women on here who compete/model or whatever work single mindedly to get there...not like you and I who work hard and love it but don't get on the stage. I've been working hard for over a year now in the free weights and while I have develped a lot, I am still curvy and soft in all the right spots. (Unfortunately its my ASS!) :P So I would focus on WEIGHTS and some LIGHT cardio, eating well (including adding some protein so your muscles can grow) and resting. Believe me, when I say eat protein so your muscles grow, its not like you are going to get 17" biceps overnight. Or even in a year or 10! We just aren't built to grow like that. But what it WILL do is help your body develop enough so that you look lean and ripped and hard. Hope this helps. ------------------ | ||
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Elite Bodybuilder
Posts: 1287 |
454 grams = one pound. 9 calories per pound. So a pound of fat contains more than 4000 calories. 500 calories at 4x per week will net you 0.50 pounds of fat. | ||
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Amateur Bodybuilder
Posts: 226 |
guess i was told wrong. thanks. i am going to continue the 40 min 5 times a week just for myself. when i do it now i think back to 20 mins and wonder why i stopped so soon. at 40 mins i feel tired and feel like i had a great cardio session. i am ordering some protein online from a guy who supposibly is cheap and has extremly good protein. as for the lifting weights. i lift 5 times a week. one body part each time. i have the right amount of muscle i have been hoping for, but need to shred some bf. did a cycle of primo and winny, but am not sure if i should do another one with the whole birth control issue. don't feel like using another form other than the pill everyday i lift i feel stronger, but it is my abs that look, well, bulgy. i do abs at least 5 times a week too. must be my diet  guess i will be cleaning that up. what do you all suggest for amount of carbs to intake on a daily balance, calories, etc? i think that is where i need my help. any advice would be great...dr | ||
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Amateur Bodybuilder
Posts: 141 |
Hey DR-- the trick with cardio is that the first 20 minutes exhaust the glycogen stores already in your muscle the next 40 minutes then burn the greatest amount of fat to fuel the muscles after 1 hour the process slows as the muscles become too fatigued. Now if you are eating beofre doing the cardio you are burning the food first, the glycogen second so 40 minutes wouldn't lose any stored fat the next 20 minutes would which would put you on the tread for 60 minutes and only really losing stored fat for 20... empty stomach cardio for 60 will lose the stored fat but too much cardio is catabolic which means you drop muscle mass so.. 40 minutes empty stomach 4 days a week would be sufficient..after which you should get in some food to protect against muscle loss... now if you do the cardio in the am and the lifting in the pm then IMHO you're golden! | ||
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Amateur Bodybuilder
Posts: 226 |
thanks for the info. i am doing my cardio on an empty stomach after i get home from class around noon. i generally eat some cereal before leaving the house around 8. and yes, i lift in the pm and do abs again if i feel ok. ...dr | ||
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Amateur Bodybuilder
Posts: 226 |
bump.... anyone else??? | ||
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Elite Bodybuilder
Posts: 1218 |
I agree with Kaizen. You should try very hard to get that cardio done first thing in the am, before you eat. If you're in a hurry to drop fat you can also add an extra 20 minutes after your weight training sessions. Cut your carbs, increase your protein and vegetables and you'll be there in no time. If you're burning 2000 calories with your weekly cardio,(approx half a pound as the shadow said) then you need to cut your calories by another 4000 calories per week to lose 1.5 lbs. This is 500-600 calories per day LESS than what your body needs to maintain its current weight. This is exactly what I do when I need to drop 2lbs per week for a competition. I follow the diet that Hardtail drew up for trinity in another post (with a few more calories) so that I have a deficit of 500 calories, then I go and burn another 500 doing morning cardio. Voila! 7000 calories per week gone. Almost all fat. As I get lean I start putting some glutamine in my water bottle to suck on while I'm doing my cardio, and slam some more glutamine and amino acids in immediately after I've finished. | ||
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Amateur Bodybuilder
Posts: 226 |
thanks MS. i know i need to work on my diet. problem is, i don't know what to clean up. i will check out the post to Trin. and see what i can get out of it. only problem is i HATE all types of fish or things that come out of the ocean/water. hopefully i will see some results soon. i haven't weighted myself this week so sunday will be the true test when i go to weigh myself. i'll let you guys know... dr | ||
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Elite Bodybuilder
Posts: 1218 |
Sorry dr, I was referring to the 'essence' of the diet. In other words, X grams of protein, Y grams of carbs and Z grams of flaxseed oil for first meal, etc.... I also won't touch seafood, or most other animal products when I'm dieting. I diet on mainly soy protein isolate, whole grain cereals/oats, brown rice, potatoes and tons of fibrous veggies, and egg whites. Nothing but veggies and protein for the second half of the day. One or two high carb cheat meals per week. So don't despair. It's just a matter of finding foods you can tolerate. |
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posted February 05, 2001 07:31 PM