Toning up

[Tom|Nbk]

You've not got much further to go there Tom.

I'd recommend starting with a full body split twice a week to begin with and eventually upping this to three times, or perhaps switching to a upper/lower.
Performing in a 3 day cycle 'cardio, resistance, rest' should work well as trying to perform cardio the day after a resistance session (especially legs as I did today ) is demanding.

I'm assuming you've read GordyR's sticky to bodybuilding? if not read it, even if you don't want to be built like a brick ****house.

I'm also assuming you're a novice when it comes down to lifting/free weights.

I wrote my first plan as an official gym instructor for a friend today. I think it might be useful for getting you into the swing of things:

Leg Press/Squats: 3 x 12 reps
Shoulder Press/Military Press: 3 x 12 reps
Lateral Pulldown/Assisted Pull ups: 3 x 12 reps (also rotate with chin ups/chin grip pulldown)
Leg Curl/Stiff Legged Deadlift: 3 x 12 reps
Chest Press/Bench Press: 3 x 12 reps
Seated Row/ Bent Over Rows: 3 x 12 reps

Barbell Curl: 3 x 12
Cable Tricep Pushdown: 3 x 12

It's a basic routine consisting of at least one compound per bodypart.

There's also some optional arm isolation if you feel the need.

Exercises to the right of the '/' are progressions to free weights or more advanced exercises. After about 4-5 weeks once you're used to how you respond to training and familiar with activating the correct muscles you can move on to the free weights.

Learning to deadlift is probaly a good idea before trying to SLDL as my friend had done neither though she did a pritty good job on the SLDL even if she isn't particulary flexible.

There's not really much isolation eg. flyes, raises etc but depending on how you get on you can add these in as you wish.

Whilst there doesn't seem to be a lot to you (not meant in a negative way ) you should find this starts to build up a good base. Plus also increasing your MBR and helping to shift those stubborn last bit of fat.

I'm a big fan of H.I.I.T on the rower. Most people find it tough and tend to dislike it for CV longer than 10 minutes. It's tough for a reason because it's bloody hard work! and worth the effort. If you wan't some rowing tips just shout.

Hope this helps.

Wow some fantastic advice mate, thanks. My plan is to be as lean as possible and something that is sustainable long term and not too extreme, I guess I should add some muscle mass because I feel between the shots 1 and 2 I lost a bit of muscle mass purely due to the fact I seriously blitzed cardio over christmas and well I guess it was inevitable?

What sort of weights would you recommened the 3x12 set sound good but what sort of weight do I want to be using a low weight or high as I can manage?

 

[BennyC]

If you want to take a session or 2 on a light weight to familiarise yourself with the motions and breathing patterns.

Concentric/Positive (push) - breath out.
Eccentric/Negative (lowering) - breath in.

Also look up some static stretches as these will help to improve flexability, reduce doms and also help growth and general muscle health.

Ideally you want to be pushing yourself quite tough. The first set should be comfortable but a bit tough. The second should be around the same, fatigue will start to kick and it will feel tougher. By the third you wan't to look like '' aiming to get around 8-12 reps out if you can.

This way you can monitor you're progression by how many reps you get out in the second and third sets. It's alright to not complete a set as long as you've given it 100% and aren't slacking off! Once you can complete all 3 sets add some more weight.

It should be tough work as you know with cardio effort = results.

Rest periods start with 90 seconds between sets and then take 3-4 minutes between exercises. If you find you want to make it a bit more intense but can't shift any more weight knock some time off your rest period. I find 60 second rests get me sweating.

You can also slow rep tempo's down too. To begin with start with a 2:2 tempo. So 2 seconds pushing followed by 2 seconds lowering. As you become more advanced you can add some more power to the concentric and push for 1 second and lower for 3. Push for 1, lower for 4. You can add static holds and all sorts.

Ask an instructor to run you through each of those exercises to the left of the '/' or ask them to check you're form. Especially on Lateral pull down and Leg press. Make sure you pull from the elbows for LPD and come down below 90 degrees on LP with your feet nice and high pushing through your heels.

I find I have to clamber in to the leg press and then slid down into the seat Once you know you have good form you can watch in sheer amazement at the amount of half reps & poor form that will be happening around you.

You can rework that routine too. So you do leg exercises together, back together and chest and shoulders together. You can also work through it backwards as well which will make it a bit more intense. Don't get hung up on arm isolation. Compound is where the mass is put on. You could also try assisted dips instead of cable pushdowns if you like.

 

[Psymonkee]

I'm a big fan of H.I.I.T on the rower. Most people find it tough and tend to dislike it for CV longer than 10 minutes. It's tough for a reason because it's bloody hard work! and worth the effort. If you wan't some rowing tips just shout.

Hope this helps.

Sorry to but in :0

Any tips on rowing you could share would be amazing

 

[Freefaller]

I appreciate the advice and I don't want to sound arsey or anything so I hope this doesn't come across that way but I am at the baths daily. I run 3 times a week at mixed intervals and lost 4 stone in weight. I do have the dedication and I do take in a lot of what is said here.

It's just hard to get my head around when I do work so hard and it feels like there is a way to go yet to rid these last bits.

Appreciate everything you've said as always though mate it was your advice initially that spurred me into cardio training

As for HIIT currently I run about 3 miles at a time on the treadmill this is bursts of sprinting, jogging, fast walking. (normally 7.5MPH, 6MPH, 4MPH) is this what you mean?

I didn't mean my comment in a negative way or aimed at you - just a general comment, apols if you took it to heart, it certainly wasn't my intention. Furthermore I wasn't trying to be awkward - rather just state a generic comment more than anything else. I'm rather humbled by the fact you say that I inpired you Don't really know what to say to that! Thanks.

I know what you mean about working hard and not getting the results. I feel the same - unfortunately the best progress you make is at the begginning, after that it gets harder. That's why it's important to mix up your routine a bit and do something a little different.

Try some new HIIT routines.

Including rowing, hill sprints, skipping. Or high intensity circuits in the gym.

Hill sprints for example, initially pace out 30-40m, then sprint at 80-90% up the hill, walk back down to your marker give yourself 60-90s and do it again. Start off on 10 then work up to 20 runs. Then when you've acheived 20 runs @ 40m. Increase the distance.

Rowing, sprint for 10s, then row gently for 30-40s (depending on fitness level you may want to do it for 60s), then sprint 10s, then slow etc... Do that for about 12mins (if you can) I find it to be quite effective.

Spinning bike, again the same can be done, fast cycling/sprinting, then slow cycling, the advantage of a spinning bike is there's no ratchet so your legs keep going round anyway even when going "slow".

Skipping, 30 mins worth, obvioulsy don't skip for 30mins straight, but skip at relatively high intensity for 30s, then rest, then skip etc...Always gives me a good work out.

Circuit - warm up with 5mins of skipping, then with 20s break between each exercises, do one handed clean and press, DB pull ins, DB swings, and goblet squats, and repeat that sequence 4 times, doing 10-12 reps every time (except for cleans, do 6 reps each arm). It's hard - trust me.

 

[BennyC]

Sorry to but in :0

Any tips on rowing you could share would be amazing

First tip is to set the feet straps and pads correctly. I'm not sure if it's correct but I usually adjust the pads so the strap is just between my toes and my instep.

Secondly don't do the strap up tight! This is what gives people cramp in this tibialis anterior (front of the shin). I used to do this as I found my feet rocking annoying but it's something they should do.

Lean back slightly at about 10 degress and push with the pattern 'Legs, Arms, Arms, Legs.

Really drive with your legs, imagine your sat on a leg press for example. Keep your posture locked don't arch you back as you drive with your legs or you're absorbing the power placement. Also make sure you keep your arms straight, I find I tend to keep mine almost locked out. Once your legs are extended then pull with your arms.

If you've really pushed with your legs you should find you have practically no resistance for the pull with your arms. Bring the bar right back to your stomach. When beasting it I just pull back until I hit myself in the stomach. As I'm leant back slightly my abs are tensed and I don't wind myself.

Then just simply reverse the process. Extend your arms and once they are past the knees bend your legs and return to the starting position.
Personally I like to simulate some dipping. I imagine I'm holding some oars and as I come past my knees I dip the bar down towards my ankles and then bring it back round and up for the start of the next stroke. I find this helps quite a lot with rhythm and also to keep your brain busy so you don't get bored.

Another note set the display nice and high. It should be eye level when looking straight ahead. You don't want to look down at the display as it will affect your posture and form.

Remember to breathe too find a rhythm that's good for you.

One final thing the lever next to the fan does not adjust resistance from the fan. It affects the catch position, which is how far along the stroke resistance is introduced. This is to simulate 1-8 person boats and different boyancy levels affecting when the oars make contact with the water.

I'm quite comfortable rowing with the highest catch at 10 but I find I'm quite flexable and it's not uncomfortable. Start at 5 and then progress slightly each week. The harder it is the more calories burned!

 

[Yabsley]

... I run 3 times a week at mixed intervals and lost 4 stone in weight. I do have the dedication and I do take in a lot of what is said here.

It's just hard to get my head around when I do work so hard and it feels like there is a way to go yet to rid these last bits.

I think what you've done, losing 4 stone in 5 months is extremely admirable and evidence of a lot of hard work. I wouldn't be dispondant about it at all if I were you. When you do something a lot it's very easy to lose perspective about it; make no mistake though, what you have acheived is very impressive indeed!

I would agree with what FF has said above in that the leaner you get the harder it gets to continue to shed weight/fat and also reiterate that it takes a long time. Having long term goals can help with mentally managing the ups and downs.

I know individuals that are cardiovascularly very fit but to look at them physique wise you wouldn't think so. The two don't always go hand in hand. Going by the amount of work you currently do you are already at a good level and this will stand you in good stead.

I think the advise given above though will help you acheive the results you want. I'm similar to you in that I try to do a lot of CV work. I also have a routine similar to the one Benny posted above and I feel it works well for me. I do a full body resistance routine a couple of times a week and it helps in all aspects.

Sorry a bit rambling that but in summary, yeah add a resistance program as it will undoubtedly help but I would also say keep up the CV.

 

[Tom|Nbk]

Probably just going to stick to the cv, im a bit worried about losing any more muscle mass, im finding it hard to get anywhere near enough protein. atm im on about 70g purely from chicken but I'm worried about losing any more. Would it be worth looking into some 100 percent whey etc?

According to the 40 40 20 ratio ive seen mentioned for cutting I should be getting a lot more infact about 150g worth!

Also my scales reckon I'm 23 percent bodyfat surely this can't be right because I feel quite a bit less?

According to that ratio my carbs and fat intake are more than fine my fat intake is actually very low

 

[BennyC]

100% whey is pointless as your body can't absorb it all from what I understand. Dorian Yates has a brand out that's so refined you can't absorb it all from what I'm told.

A standard 80/82% concetrate will be fine or an Isolate at 92% (intended for lactose intolerant).

You should be getting more protein than that. Tuna is a good source at near 40 grams a can. As is minced Turkey @95grams of protein per 500grams. Turkey in general is brilliant jsut like Tuna, low fat and high in protein. Eggs too good fats and protein.

 

[Freefaller]

100% whey doesn't really exist anyway, and if they sell it as such, keep away. There will always be some carb content, it's just the way (hur hur) it is.

If you do buy protein, either go with isolate, or go for a non whey based protein (pea, hemp etc...).

You could try the anabolic diet or carb cycling, but it's VERY taxing on your food preparation. However it does work well, and you soon get used to it, and it does mean you can go mad on the weekends.

There's LOTS of protein out there, and I mean LOTS. Since we don't know what you like, you'll need to research foods with high protein content and gauge what you can incorporate into your diet.

Throw those scales away for monitoring BF - they just do not work. Get yourself measured with a 10 point check with callipers.

I'd be more worried about excess carbs than excess fats.

 

[Tom|Nbk]

I have never gone over on my carbs. I removed pasta potatoes etc from my diet a while back.

I wouldn't say I was a fussy eater I just don't eat much meat and when I do I eat a lot of chicken which I have been as of late.

My protein came in today at 90g but this still doesn't feel enough to me when on a 40 40 20 ratio you need more.

A shake or two would probably see me right but I'd rather be eating foods.

My cal intake is very low (1400kcal daily) but I always feel satisfied because I eat a lot and I mean a lot of mixed veg with chicken every night and maybe a fat free yoghurt which normally sorts me out, throughout the day I'm snacking on ricecakes and other low cal/fat stuff and always watching what I'm eating

I will get some turkey this week to snack on and see if I can get the protein intake up to the level without shakes. I dont personally think I can into my diet and tastes though

 

[ben90]

Take your bodyweight in lbs and x it by 14, this will give a calorie goal. Now that you have that then like FF said play around with carbs and fats.
Many people who want to lose weight follow the anabolic diet (high fat/low carb) to lose weight. This diet also increases your growth hormones, helping to lose the fat faster.

People are different though, so have a read into it and maybe give it a go.

Next make sure your eating 1g per lb of bodweight to maintain muscle IF your going to be exercising regularly, this will ensure the least amount of muscle loss.

Eat clean, no junk food with plenty of low sugar fruits (berries) and a lot of veg like spinach,broccoli,greens beans etc. A refill day every 2/ 3weeks or so is good to kickstart your metabolism which will help lose the weight.

Once you have your diet sorted, pick a routine. Stronglifts 5x5 is your best bet here IMO, have a search and see what you think.

Just remember, diet is the most important factor in losing weight so keep your goals in mind everytime you want a slice of that cake!

 

[KaHn]

Good weight loss Tom, some very good info in here, I've book marked this for when I get back on my ankle as its currently broke

KaHn

 

[Freefaller]

1400cals a day? That's too low, even if you're trying to lose weight. You're just going to send your body into starvation, and force it to convert everything and anything into fat as soon as you ingest it. Furthermore you're taxing your organs, and damaging them owing to the fact that they cannot perform their jobs properly - sure for a short period of time it's not a problem, but for extended periods I heavily advise against it. I don't know your age or activity level, so I planted a guess, and even taking activity level aside your RMR (i.e. just basic needed to be healthy) is over 2000cals. 1400cals is no good in anybody's book. Please sort it out - and please if you don't trust me, buy some books (good online resources or even books available from bookstores). There are a lot of certified books out there, but there are alos a lot of uncertified "experts" on the 'net. Whilst I'm not a qualified expert, I've been in this game long enough to know some of the things I say - I urge you to research it if anything else.

Remember a diet is something you stick to, it's a lifestyle choice, not a temporary fix.

Personally if you want to help yourself, I'd drop the carbs a bit more and up the fats a little. I still think carbs have their place, but the right ones only. At your weight, taking into considering lean body mass rather than body fat you're going to need more than 70g to make up what you need, in fact double that and you'll be close to what you need.

Do you eat fish? There are lots of alternatives to meat for protein as well. Though meats are the easy win for protein. Heck even tinned sardines and mackerel provide a fair whack of fats and protein and trace amount of carbs - perfect!

If you want to improve your fat loss, you're going to need to do some weight training. You won't become a meat head, dont' worry, but a decent mix of compound exercises even only 3x a week, heck 2x a week if you do a decent full body split will be better than nothing - just to stimulate some muscle growth (lean tissue brings with it increased metabolic activity) and also gets your CNS a good work out too.

You're progress is great - dont' get me wrong, but don't undo all that hard work by ignoring a healthy eating habit,.