An Endomorph seeking advice on loosing FAT.

[BiGN94]

I am currently weighting at around 200 pounds, I am not concerned about gaining muscle all I want to do is loose this FAT.

Is doing weights first then HIT cardio after a good thing for loosing this unwanted FAT?

I recently started mixing up my routine. I am now doing weights first. After that I do

HIT on the treadmill on interval 5, 30 second sprint and 30 second rest on speed 15 for 10 minutes, that’s approximately 10 runs with 10 rests.
Then 5 minutes on the bike with interval 3-5.
Then after that I do 5 minutes on the rowing machine and that is on the highest difficulty number 10. I do 20 second go in hard and 20 second rest.

Am I on the right path to loosing this body FAT?
Or should I spend more time doing Cardio first for example, 30-40 min jogs and then concentrate on weights after I have lost an extra 20 pounds?

[jase_is_ace]

firstly, forget the endo/ectomorph bs. Get your diet in check (maintenance-500, 1g of protein/lb of bodyweight, 0.4g fats/lb bodyweight). Fill the rest with carbs. Once you done that, have a clear workout routine in place, hit the compounds hard. Do your HIIT on separate days-couple of days will suffice. Stick to that for a few months and you will be GUARANTEED results

[shawntoronto]

eat 500-1000 cals less, resistance training and cardio combined. Don't neglect lifting weights, not only does it burn calories but it will help keep muscle so fat will be used as fuel. Also you don't want to end up like those people who only do cardio and diet, sure they lose all the weight but they end up skinny with a nice 5 pounds of loose skin hanging off them

[BiGN94]

firstly, forget the endo/ectomorph bs. Get your diet in check (maintenance-500, 1g of protein/lb of bodyweight, 0.4g fats/lb bodyweight). Fill the rest with carbs. Once you done that, have a clear workout routine in place, hit the compounds hard. Do your HIIT on separate days-couple of days will suffice. Stick to that for a few months and you will be GUARANTEED results

Thanks for the reply. I have a good clean diet sorted out alongside with that I also drink 3 to 4 litres of water daily.
How about this routine?

Monday: Chest and Triceps = 30 min JOG after
Tuesday: Shoulders and Biceps = 30 min JOG after
Wednesday: Back and Legs = 15/20 min JOG after
Thursday: Chest and Triceps = 30 min JOG after
Friday: Shoulders and Biceps = 30 min JOG after

[EvilThoughts]

Monday: Chest and Triceps = 30 min JOG after
Tuesday: Shoulders and Biceps = 30 min JOG after
Wednesday: Back and Legs = 15/20 min JOG after
Thursday: Chest and Triceps = 30 min JOG after
Friday: Shoulders and Biceps = 30 min JOG after

That looks like too much volume every week. Are you use to working out that much? How long have you been lifting?

[clank72]

firstly, forget the endo/ectomorph bs.

It's not BS. I have found the people that think it's "BS" are not endomorphs. When you see how hard it is for us to lose fat then you'll see what I'm talking about.

btw, It's 1gm of protein per pound of "lean body mass", not per pound of body weight.

[Seachmall]

It's not BS. I have found the people that think it's "BS" are not endomorphs. When you see how hard it is for us to lose fat then you'll see what I'm talking about.

It may not be BS but it provides nothing but excuses for not reaching goals.

At the end of the day we all function the same and it's all calories in vs. calories out. If you know your intake and expenditure you will see results regardless of your body type, and so that is what OP should be focusing on.

[oscarc]

It's not BS. I have found the people that think it's "BS" are not endomorphs. When you see how hard it is for us to lose fat then you'll see what I'm talking about.

btw, It's 1gm of protein per pound of "lean body mass", not per pound of body weight.

Should the 0.4g fats/lb be lean body mass or body weight?

[dmacdonal9]

It's not BS. I have found the people that think it's "BS" are not endomorphs. When you see how hard it is for us to lose fat then you'll see what I'm talking about.

btw, It's 1gm of protein per pound of "lean body mass", not per pound of body weight.

It's a logical fallacy is all, confusing cause and effect. People tend to think this:

born as an endomorph -> inherently slow metabolism -> can't lose fat

born as an ectomorph -> inherently fast metabolism -> can't gain muscle (hard gainer)

When in fact, it's this:

loves food & enjoys relaxing -> gains fat -> assumes the shape and appearance of an endomorph.

hates food & enjoys activity -> loses fat (and muscle) -> assumes the shape and appearance of an ectomorph.

The first approach allows people to blame genetics for their problems, while the latter approach would force them to recognize it's due to their behavior. It's no surprise which is more popular.

[loseitall90210]

firstly, forget the endo/ectomorph bs. Get your diet in check (maintenance-500, 1g of protein/lb of bodyweight, 0.4g fats/lb bodyweight). Fill the rest with carbs. Once you done that, have a clear workout routine in place, hit the compounds hard. Do your HIIT on separate days-couple of days will suffice. Stick to that for a few months and you will be GUARANTEED results

^^ pretty much this. what is an endomorph? propoganda is the best answer.

if you do this, you will see results. if you do this and don't see results, I'll give $1,000 because if you do this, it's impossible to not see results.

again, HIT the compounds hard.

[TheBodyEngineer]

It's a logical fallacy is all, confusing cause and effect. People tend to think this:

born as an endomorph -> inherently slow metabolism -> can't lose fat

born as an ectomorph -> inherently fast metabolism -> can't gain muscle (hard gainer)

When in fact, it's this:

loves food & enjoys relaxing -> gains fat -> assumes the shape and appearance of an endomorph.

hates food & enjoys activity -> loses fat (and muscle) -> assumes the shape and appearance of an ectomorph.

The first approach allows people to blame genetics for their problems, while the latter approach would force them to recognize it's due to their behavior. It's no surprise which is more popular.

Exactly!!

OP you said you have a "clean" diet? That does not mean a damn thing when trying to lose weight. How many calories do you eat a day? I have a feeling you don't know. Read the stickies, find your maintenance, eat 500 below it. Cardio daily will make you hate your life if you are not a fan out it. Eating at a calorie deficit will allow you to lose weight by just living your normal life. Also lift weights while you lose weight because if you don't, you will look like **** when skinny.

[Crooktele79]

I would probably recommend a full body routine 3 times a week rather than what you have listed, but if you want to do a push/pull split it should look like:

day 1 - Chest/Tri
day 2 - Back/Biceps
rest
day 3 - Legs
rest
then repeat.

For shoulders you could either throw some overhead presses in on Chest/Tri day or work them in further detail on leg day.

[Ryanast]

It's a logical fallacy is all, confusing cause and effect. People tend to think this:

born as an endomorph -> inherently slow metabolism -> can't lose fat

born as an ectomorph -> inherently fast metabolism -> can't gain muscle (hard gainer)

When in fact, it's this:

loves food & enjoys relaxing -> gains fat -> assumes the shape and appearance of an endomorph.

hates food & enjoys activity -> loses fat (and muscle) -> assumes the shape and appearance of an ectomorph.

The first approach allows people to blame genetics for their problems, while the latter approach would force them to recognize it's due to their behavior. It's no surprise which is more popular.

Repped

[Crooktele79]

It's a logical fallacy is all, confusing cause and effect. People tend to think this:

born as an endomorph -> inherently slow metabolism -> can't lose fat

born as an ectomorph -> inherently fast metabolism -> can't gain muscle (hard gainer)

When in fact, it's this:

loves food & enjoys relaxing -> gains fat -> assumes the shape and appearance of an endomorph.

hates food & enjoys activity -> loses fat (and muscle) -> assumes the shape and appearance of an ectomorph.

The first approach allows people to blame genetics for their problems, while the latter approach would force them to recognize it's due to their behavior. It's no surprise which is more popular.

^^^ This...Endomorph is an excuse for lack of discipline and the will to adhere to a calorie limit. I've been fat all my life and it was due to laziness and poor eating habits. The day I started being accountable for my nutritional choices and activity level the pounds and fat started to melt away.