losing pounds and working out chest/abs

[BLACKISWHACK]

ive had 24 fitness membership for a while now, but not until the last 2 months i started actually trying to go daily maybe every other day. about 3 weeks ago i started to run for maybe about 20 minutes each time i went because i want to lose all my unwanted fat especially in the pectoralis major and abs area, and after the run i would work out my abs doing incline situps with a 35 pound weight on my chest and do about 50 of those. and after situps i would do some machine work on my pectoralis major, but the problem is that i never see any changes in my lower pectoralis major, and only some changes to my upper PM.

so what do you guys recommend doing to lose fat/work out the chest and abs especially the lower pectoralis.

thanks, some stats 207 pounds, 6'2"

[RU4A69]

If you want to lose fat in the pec/ab area-you should do a high volume of leg work (squats, lunges, etc) and go running because anything you do with your legs sets your metabolism ablaze and running will melt fat like nobody's business.

This will result in fat loss which will affect the WHOLE BODY-thus reducing pec/ab fat.

[BLACKISWHACK]

so continuing my running routine should be beneficial following minimal workout after?

how long should i run for each time i go to the gym and how fast? I usually go about 15-20 minutes at the speed of 5.5-6 (not sure if those numbers are universal on all treadmills). any comments on that or anything i should change?

[RU4A69]

so continuing my running routine should be beneficial following minimal workout after?

how long should i run for each time i go to the gym and how fast? I usually go about 15-20 minutes at the speed of 5.5-6 (not sure if those numbers are universal on all treadmills). any comments on that or anything i should change?

AAAAHHHHHHHHH no!!!!!!!!!!! Run AFTER. 'bout 15-22 mins. I just run outside so I don't know what these numbers mean.

I do intervals where I RUN till I'm spent, then walk fast until I recuperate-there is no jogging or sprinting involved Do whatever you wish-personally I find "jogging pace" boring as hell but you don't want to sprint on a daily basis or you'll burn yourself out in a hurry. Find a pace you're comfortable with and stick with it. Or, if you like doing intervals-go for it.

[BLACKISWHACK]

so always run after workout, is that what you're suppose to do no questions asked or just what you do...

[RU4A69]

so always run after workout, is that what you're suppose to do no questions asked or just what you do...

If you run before you'll be too exhausted to put full intensity into your lifting-that's the general consensus and I've found it to be true.


Personally-I prefer to lift and then run later the same day, thereby putting maximal intensity into both. But it's likely you don't have the time to do that, in which case-go ahead and run after your done lifting.

[BLACKISWHACK]

but right now im not focusing on toning up my body like maxing out because im trying to lose bodyfat in my pec/abs first a nd then later i can work it out and tone it up

in this case should i still run after workout?

[RU4A69]

Running=Fat loss

Weigtlifing=Adding Lean Mass (muscle)

Fat Loss=Muscle (lean mass) using fat for fuel

Leg Muscles=biggest muscles in the body by far

More Leg muscle=more fat burned when running

More fat burned=leaner chest/abs


I've already stated how I feel about you running prior to lifting-if you insist on doing it go ahead. Spot reduction is a fruitless endeavor.

[BLACKISWHACK]

^can someone confirm him

i want to know whats best for my situation, thanks!

[zar_man12321]

RU's right. first thing you should work on is your diet. no fat loss will happen if you aren't burning more calories than you consume.

[inprogress2]

wrong the first thing he should do is use the dam search button, then fix diet, then workout, then run. does that not make sense to you , if you run first you will have used up all your carbs(energy) then your lifts will be crappy,and u will loose muscle. If you can't seperate the activities by a couple or 8 hours then run after. But really check your diet and the search button. 75% of this is diet man, u can't get bigger muscles or a sixpack without the right DIET!!! check out the nutrition and supps sections. o in case i forgot search b4 u ask.

[W8isGR8]

Where you at in the BAY?

[BLACKISWHACK]

I only ask because i dont know much, but thanks for help ill start to run after my workout now, ive been trying to watch what i eat now always trying to eat less definitely and drinking only water when im thirsty. and i have been taking this thing called "Thermo Gain" which a personal trainer recommended to me for energy.

i live in san leandro, you?

[inprogress2]

eat 6 small meals a day ,about 520 calories a peice, depending on your weight n metabolism. Make sure u get GOOD fats, oats for carbs is good and enough protein. but hey search around and you will be able to teach your personal trainer something, i promise.

[W8isGR8]

I'm from castro valley

[BLACKISWHACK]

as for nutrition, i truthfully do not know the calorie intake i am consuming, is there any way to decide calories that cannot be found on a bag/carton/etc?

which gym do you goto W8isGr8

[inprogress2]

www.fitday.com is free

also there are plenty of sample bulking and cuting diets posted on here search around

[W8isGR8]

as for nutrition, i truthfully do not know the calorie intake i am consuming, is there any way to decide calories that cannot be found on a bag/carton/etc?

which gym do you goto W8isGr8

I'm in hawaii right now. I used to go to the 24 hour Fitness in C.V.

[jsVR-4]

I only ask because i dont know much, but thanks for help ill start to run after my workout now, ive been trying to watch what i eat now always trying to eat less definitely and drinking only water when im thirsty. and i have been taking this thing called "Thermo Gain" which a personal trainer recommended to me for energy.

i live in san leandro, you?

You may want to search the supplement section for "Thermo Gain."

I'll bet you get alot of negative feedback. Especially since it's a Muscletech product. There are definately cheaper alternatives out there. I know GNC sells it for WAY too much.

I personally like Thermo Hydroxadrine as a cheap alternative for a decent kick (throw in some ephedrine hcl for an excellent kick). http://www.bodybuilding.com/store/ansi/hydroxef.html $20 on bb.com


And I will agree with alot of the other posts. I would just recommend a good overall lifting program with some cardio a few days a week (after lifting). Don't just focus on one or two muscle groups. Work them all. Especially the big ones like chest, back and legs. If you go into the gym with intensity.. you'll get as good of a sweat going as running on the treadmill.

If you have good overall fitness and muscle mass.. your body will turn into a calorie burning machine throughout the day (not just for 20 minutes at a time on the treadmill).

Diet is equally important. And spreading your meals out through the day is key.

[BLACKISWHACK]

I just went to the gym when I woke up on an empty stomach because I searched around and they said you burn 300% more calories than running in the afternoon or in the evening. Is this true?

And I am watching my diet, now I'm actually looking at the calorie on the nutrition label and I'm gonna keep all my meals under 520 hopefully and drink water during the meal.

Later tonight, do you think it will be a good idea to go back to the gym and work out my chest once I gain my energy back (maybe a nap)?

I guess the personal trainer wanted me to buy the Thermo Gain for his commission, I guess commission as a personal trainer really corrupts them.

Any comments?

[W8isGR8]

yeah, f*ck Muscle-tech.

Don't workout on an empty stomach, especially in the morning after you've been fasting for the last 8 hours. Your body is already in a Catabolic state so you're going to be eating away muscle like crazy.

[BLACKISWHACK]

^I meant running on empty stomach, I read some people doing that and they said it was fine...

But working out tonight I will not have a empty stomach, and I'm gonna actually TRY to bench press tonight the right way

anyone want to approve???

EDIT: I actually saw a thread on thermo gain right now and they said that is the only muscle tech product that people will actually use and it works so

[W8isGR8]

I'd at least take some amino acids, or a small protien shake.

[inprogress2]

not 4 me, some oats n protein b4 anything even a shower! catabolic

[BLACKISWHACK]

sorry for going to whole different area, but i know diet is a very important aspect to learn and do, so im going to start going to watch my diet. I am 6'2" 207 pounds, and most of my fat is in my abs/chest/whole upper body. I know if I want to get rid of the fat in my ab area and chest area, running would be a good idea to lower my bf%, but still working out so I keep the muscle I have. but what do you guys think of my diet and what do you think should be my calorie intake/fat intake/protein intake a day should be?

What are good sources of protein that I can take to get that 2g/lb, will shakes do? and how would I make a shake to bring it to my level.

im pretty confused right now on how I should do cardio/weight training/diet. can someone lead me to a good place? THANKS

[RU4A69]

Why do you have a personal trainer when you have us?

[BLACKISWHACK]

i dont have a personal trainer i just asked one for help to buy a supplement, and i was only with you guys for 1 day so far

[inprogress2]

post your stats age ,weight, bodyfat %, and body type(don't know what that is then search)lifting experience and workout routine??and like i said there are plenty of sample diets posted on here.did you sign up and use fitday?

[BLACKISWHACK]

post your stats age ,weight, bodyfat %, and body type(don't know what that is then search)lifting experience and workout routine??and like i said there are plenty of sample diets posted on here.did you sign up and use fitday?

Age: 16
Weight: 207 lbs
Height: 6"2'
BF%: Not sure, I don't have a scale, but visible fat hanging out of stomach and chest, some meat in the legs. I'm one of t those people who look skinny, but when you really look at my upper body, it hangs out.
Body Type: no idea, give me a brief description?
Lifting Experience: A long time with machines, just started to do free weights
Workout Routine: I go whenever I can basically, I'm gonna say that I probably go 6/7 days a week, and everyday I try to do some cardio, and since I'm only focusing on my Chest and Abs, I am only working out those areas. And since those are the only parts I am no satisfied with, I tend to be biased toward those.

I just signed up for fitday, but I'm trying to eat more foods that are healthy, but I want to start buying protein powder to make protein shakes, can anyone recommend where to buy it? Will buying it at my gym (24 Hour Fitness) be good or would they be overpriced? Thanks

[RU4A69]

post your stats age ,weight, bodyfat %, and body type(don't know what that is then search)lifting experience and workout routine??and like i said there are plenty of sample diets posted on here.did you sign up and use fitday?

Age: 16
Weight: 207 lbs
Height: 6"2'
BF%: Not sure, I don't have a scale, but visible fat hanging out of stomach and chest, some meat in the legs. I'm one of t those people who look skinny, but when you really look at my upper body, it hangs out.
Body Type: no idea, give me a brief description?
Lifting Experience: A long time with machines, just started to do free weights
Workout Routine: I go whenever I can basically, I'm gonna say that I probably go 6/7 days a week, and everyday I try to do some cardio, and since I'm only focusing on my Chest and Abs, I am only working out those areas.And since those are the only parts I am no satisfied with, I tend to be biased toward those.

I just signed up for fitday, but I'm trying to eat more foods that are healthy, but I want to start buying protein powder to make protein shakes, can anyone recommend where to buy it? Will buying it at my gym (24 Hour Fitness) be good or would they be overpriced? Thanks

Please O my Brother-be not deluded. I'm not saying pecs and abs are unimportant, but it seems to me that your GOAL is to slim down those areas-right? Your legs and back have, altogether, more muscle and more strength than the front side of your torso (pecs and abs)-you're doing yourself a disservice by neglectiing Quads, Hams, Lower back, and Lats. Since you are yet early in your training I understand if you feel it necessary to skip forarms, calves, or traps-but your entire lower body is not accpetable. I realize that you want to lose fat on the front side of your upper body, and to do this I advise you to work your legs and also some other MAJOR muscle groups. Try out some squats and deadlifts-those will pack on LEAN MASS-which will give your ENTIRE body a leaner look.


P.S.-it's time for you to start reading the nutrition section on this site-egg whites are the most cost-effective protein source I've found. Be SURE to eat plenty of fruits and veggies-this will enhance your performance because you'll feel better (fiber and vitamins).

I'm all for whey and themo-supps, but your REAL friends are whole foods and running.

Here's a short list of Swole Foods

Carbs-
Whole Wheat Pasta
Brown Rice
Potatoes
Jasmine Rice
Oatmeal
Sweeet Potatoes
Veggies-
Broccoli
Bruxxel Sprouts
Spinach

Fruits-
Apples
Oranges
Bananas

Proteins-
Egg whites
Whole Eggs
Steak
Chicken breasts
Cottage cheese (lowfat)
Skim Milk


^^^^^^^^^^That's as economical a list as I can think of. Note the scarcity of processed foods. Be sure to eat a handful of almonds a day (any nut will do-but almonds taste the best). I put carbs first for a reason -carb depletion, especially for a runner, will make you feel like you have brain damage.

P.S.s..-you'll save money by buying your whey from this site.