Re: What works (Fat once now in shape)


> I'm curious: is it your goal to lose weight? Do you distinguish between
> LBM and fat? My first thought on hearing you'd lost this much was,
> "poor guy!" The second thought was, "he ought to quit running so much."
> Then I realized you might actually WANT to lose the weight. So, my
> question is, what ARE you aiming for? Is it a goal weight, a goal waist
> size, a running pace, a bench press PB, or just to be the best you can be?
>
My initial goal was to lose weight I'm down to 188 now I want to get
down to 175 so I have much less body fat. I am also doing some heavy
weights in the afternoon to hopefully help redirect the fat burning and
build up muscle which I believe is what I'm supposed to do. I play the
running by ear I pay attention to what my body tells me so I don't get
injured, I just recently took two days off to recover.
> > My waist went from 36 (probably 37) to a 33. I actually see my ribs
> > versus the fat that covered everything.
>
> Can you get someone to put calipers on you and get a body fat
> percentage? It's a much better goal to aim to lose FAT than to aim to
> lose WEIGHT. Well we use a tape measure to measure abdomen and neck, I haven't done that but by looking at me I'm still probably in the 15% body fat region, not sure though. I want to be below 10%, not skinny but in great shape.
>
> > The only reason I was
> > over-weight was I got out of the Army for 6 months and stopped running
> > and ate way too much crap <fast food> Oh and got married.
>
> Unless you're pregnant, I suspect the stopping running and eating too
> much crappy food has more to do with weight gain than marriage. :-) Yeah, common excuse went with it.
>
> > My routine pretty much involves the following:
> >
> > 1. Daily run 5 to 6 miles outside or on a treadmill prefer the
> > treadmill when getting ready for a two mile Army physical fitness test.
> > The treadmill allows me to run hills and run at high speeds for a few
> > minutes to get a burn. I alternate hard runs and easy runs, the
> > distance is the same just one day may be endurance and the other is
> > just cardio/fat burn.
>
> Curious: what's it like running outside in Iraq? Do you have safe
> courses? Is it all flat? What's the temperature like? It's very peaceful, sucks to see nothing but desert. The courses are safe usually, haven't had to dodge any mortars.
>
> I am running indoors these days because the sidewalks are covered with
> an icy mix that makes outdoor running treacherous. I call it the
> "dreadmill" and try to mix it up constantly so I'm not so bored. One
> routine I like are "repeats", where I vary the speed/intensity/incline
> every .25 mile. I've been running quite a bit on the treadmill just to train on speed and hills, we don't have hills here in Iraq where I'm at.
>
> High intensity interval training is supposedly good for fat burning.
> Get cites elsewhere, I just know that it helped me.
>
> > 2. regular crunches 5 sets of 50, left and right obliques 5 sets of
> > 50, lower abs 5 sets of 25 and regular sit-ups 5 sets of 25. I just
> > started a new workout think it works my obliques feels like, I use a
> > weight and lean to my right or left and raise back up which I believe
> > works the opposite side. This I do every other day one day rest
> > between sometimes I'll add the machines in to lift some extra weight
>
> This seems like too much specific ab work. You know that six packs come
> from "push aways" (from the table), right? I think it's great to have a
> strong core, but make sure you work your lower back, too. How about
> deadlifts or yoga/pilates in place of some ab work.

I started using a 25 pound weight with one of my ab workouts. I train
my back, I fill the abs under my 1 1/2 in of fat remaining and it seems
like they are balanced.
>
> > 3. In the afternoons the previous was early morning I go to the gym
> > and do weight training, I work different parts of the body so I can get
> > as many gym days in as possible. I would normally only go to the gym
> > once but I'm trying to burn the fat off the midsection by eating
> > right and cardio. When I lift weights I ensure to get full intensity
> > with not too much rest in between so I keep the cardio going for me as
> > well keep my metabolism going I'm 31 years old, not too old, but not
> > 19 anymore either.
>
> Rest is more important than you think. The trick to body recomposition
> is to keep LBM while burning fat. To keep LBM you've got to give it a
> chance to repair (and use calories in the process.) I'm not sure how
> you'd integrate that with 6x/week runs and daily weightlifting.
>
I agree with the rest and I try to ensure I get it. I enjoy going to
the gym every morning and in the afternoon, gives me a break and lot of
energy. I think the day to day army life has helped me endure a little
more than usual.


> > The holidays are rough with all the junk food people send I try to keep
> > some trail mix in my desk so I can snack through out the day. I
> > don't eat breakfast in the morning as bad as that is to some it has
> > had no effect on me especially losing weight. If I am hungry in the
> > morning I have healthy snacks available. I eat just enough at each
> > meal to get me through to the next meal. I guess you could say I am
> > really being hard on myself but it has rewarded me so far with weight
> > loss and lots of energy for the daily gym visit.
> >
> > I would love to know about what works for you maybe I can incorporate
> > it into my plan, especially any supplements that helps you burn the
> > midsection just a little more, I know there is no spot reduction just
> > have to continue with the cardio but a little extra help would be nice.
>
> Something I'd mention is that you are going to have to pay some
> attention to stretching and flexibility now that you're in your 30's.
> Just throwing that in for your consideration. All in all it sounds like
> you're cobbling together a decent routine with what you've got to work with.
>
> What kind of weightlifting do you do? Nautilus, powerlifting, olympic
> lifts?

I stretch after each workout, I do a little static stretching before
hand but read in a magazine not to stretch to much prior. I use some
free weights and cable machines. I workout with some Military Police
guys in the afternoon, we usually do pretty good workouts.
>
> Oh, and ignore the troll. He answers everyone in as offensive a way as
> he possibly can manage - and changes his name a couple of times a day.
>
> Dally

Thanks for your comments

.

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