I am quite happy with my current muscle mass. However it feels all flabby and soft. I have been reading a few threads in this forum and it prob means that i have a high body fat percentage.
This is probably why im finding it hard to get abs/ that rip in the middle of the chest. I am doing a 3 days split routine with no cardio at all. I might need to alter my diet and do a bit of cardio.
Can anyone advice me on any of those two topics
1) cardio and
2) diet
for a person that hasnt believed in cardio all his life and wants to start it?
I want to achieve a low body fat (in other words be CUT)
cheers in advance
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Thread: How to get low Body Fat??
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10-11-2002, 06:29 AM #1
How to get low Body Fat??
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10-11-2002, 06:41 AM #2
Bro, before any one else jumps down your throat (can and may happen any way) do a search on this site. LOTS of info on those two topics.
But in short (and i mean short):
diet: eat less calories than the amount you'd need to maintain current body weight (if you don't know how to calc this, do a search)
cardio: on off days if possible. get your heart rate up and maintain it up for 15+ minutes.
SEARCH for it and ye shall find it.
Peace+Listen to your body, it knows what it's talking about.
+We're creatures of adaptation. Change is in order if you want to "adapt" to a bigger and stronger you.
***
Stats (Oct 5, 2002 -> Nov 17, 2002)
Height: 5' 9"
Age: 25
Weight: 194 lbs (Dec 9, 2002)
BF%: ~18 -> ???
Neck: 16 -> 16.5
Arms R/L: 15.75/15.5 -> Same
4-Arms R/L: 13/13 -> 13.5 -> 13.25
Chest: 43.5 -> 43.25
Waist: 36 -> 34.25
Legs R/L: 23.75/24 -> 24/24.25
Calves R/L: 16.25/16.5 -> 16.25/16.25
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10-11-2002, 08:15 PM #3
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10-11-2002, 11:03 PM #4
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10-12-2002, 07:57 AM #5
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10-12-2002, 08:12 AM #6
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10-12-2002, 08:53 AM #7
Burning Fat
You want to keep your protein intake high. At least 1 gram protein for every pound of lean muscle so that you do not lose the muscle that you already worked hard to put on. 40% of calories per day from Protein.
Carbs. You still need carbs - about 30% of your dailing intake of calories from carbs. Eat them early on in the day. Never eat food with carbs by itself. Eat with a source of protein.
FAT - Don't forget about essential fatty acids. These are good fats your body needs. 30% of your calories from EFA.
Eat 6 times per day to keep your metabolism high. (Meal Replacement Supplements will help you out here)
Do interval training cardio instead of a steady pace cardio. Try this 20 minutes on the stair climber or tredmill:
5 minute warm up light pace
1 minute full out
1 minute slow to medium pace
Repeat for 20 minutes.
This will help get rid of that extra fat.
Hope this makes sense.www.clubhardbody.com
Transform Your Body, Change Your Life!
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10-12-2002, 08:55 AM #8Originally posted by DRock
Bro, before any one else jumps down your throat (can and may happen any way) do a search on this site. LOTS of info on those two topics.
But in short (and i mean short):
diet: eat less calories than the amount you'd need to maintain current body weight (if you don't know how to calc this, do a search)
cardio: on off days if possible. get your heart rate up and maintain it up for 15+ minutes.
SEARCH for it and ye shall find it.
Peace+Listen to your body, it knows what it's talking about.
+We're creatures of adaptation. Change is in order if you want to "adapt" to a bigger and stronger you.
***
Stats (Oct 5, 2002 -> Nov 17, 2002)
Height: 5' 9"
Age: 25
Weight: 194 lbs (Dec 9, 2002)
BF%: ~18 -> ???
Neck: 16 -> 16.5
Arms R/L: 15.75/15.5 -> Same
4-Arms R/L: 13/13 -> 13.5 -> 13.25
Chest: 43.5 -> 43.25
Waist: 36 -> 34.25
Legs R/L: 23.75/24 -> 24/24.25
Calves R/L: 16.25/16.5 -> 16.25/16.25
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