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FAT LOSS AFTER WORK!

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Was
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2006/07/12 18:12:17 (permalink)
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FAT LOSS AFTER WORK!

Hi,

I currently can only go to the gym after work (around 6pm) and my aim is to reduce a lot of body fat.
I have been weight-training for many years now but due to recent a job/location/lifestyle change etc I have an all time high 27% body fat ..which is really not good as I have been off weights and doing cardio ever since I moved here (around a year or so).

After work, I normally train then shower and go home (takes around 1 hour to get home). Then I eat my supper around 8-8:30pm.

What would be the most effective way of me losing this body fat (although I am conscious of muscle-loss)???

The choices I can think of are:

1. 30 mins steady state uphill jog on treadmill followed by 5 mins on rowing-machine, followed by a few stretches and sit-ups.
2. 15 mins HIIT followed by 5 mins 5 mins on rowing-machine, followed by a few stretches and sit-ups.
3. A specific mix of the above.
4. Something completing different.


Also I understand that diet is very crucial in reducing body fat and I do keep this a good as I have choice to do so.
My breakfast and lunch are usually healthy and lean. However, my supper (around 8:00 - 8:30pm) after I get home after training isn't 'lean' (although it always has a good element of protein). This is not something that much of a choice about at the moment so I have to try and make sure the training element is at least working effectively.

Any suggestions/advice would be much appreciated!
#1

13 Replies Related Threads

    Morba
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    RE: FAT LOSS AFTER WORK! 2006/07/13 23:40:55 (permalink)
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    mix cardio with weights.

    if you did no cardio and just weights then your bodyfat would get less anyway, as the total fat on your body compared to your lean body mass will lessen. the total weight of fat wont lessen, but it would drop bf%. so do both :]

    :o
    #2
    Was
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    RE: FAT LOSS AFTER WORK! 2006/07/14 12:41:03 (permalink)
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    What kind of routines would you guys suggest?

    I thought HIIT training was the fastest and most effective way of reducing bodyfat.
    I was thinking of maybe reducing the bodyfat first then bulking up
    #3
    Was
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    RE: FAT LOSS AFTER WORK! 2006/07/17 10:35:16 (permalink)
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    Any inputs to this guys?
    #4
    gingernut
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    RE: FAT LOSS AFTER WORK! 2006/07/17 11:11:50 (permalink)
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    Yes - but if you haven't much muscle in the first place and maybe even reduce that with all the cardio then you could be on a never ending quest for low bodyfat and have to reduce your weight massively to get the low bodyfat.

    I used to be a cardio mad distance runner, BF never got below 21% even though I was training 1.5hrs a day, 6 days a week and at 5'4" was down to 8st1lb. I then blew up when I retired from competing - carried on training tho- through bad diet,drinking etc. After some serious weights, 30 mins cardio everyday and a good diet I am at 9st3lbs, 12%bf and losing whilst being in the best shape of my life.


    Take a shake or protein bar to eat after training, then have a 'lean' easy to prepare meal planned for the evening.
    #5
    Was
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    RE: FAT LOSS AFTER WORK! 2006/07/17 15:31:10 (permalink)
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    Well the lean meal after training is not a choice I have at the moment (due to many factors) but I am going to start taking a whey (protien) shake with water straight after the workout.

    In regards to the training what should I do doing??
    (I listed some of the options in my first post).

    #6
    gingernut
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    RE: FAT LOSS AFTER WORK! 2006/07/18 09:39:42 (permalink)
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    alternate steady state cardio - 40mins or so with 30 mins HIIT the next.

    HIIT - try 5-10 mins easy to warm up, then 1min fast, 1min easy 5 or 6 times then 5-10 mins warm down one day and intervals of 90 seconds with 90 secs recovery the next.
    #7
    northern35s
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    RE: FAT LOSS AFTER WORK! 2006/07/18 11:58:44 (permalink)
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    Any fat loss program you run will suffer if you do not get the diet nailed check out toxictoffee's Guide To Cutting, then consider whether what you eat now will benifit your projected goal.

    It isn't all about exercise, I have leant this the hard way
    #8
    Was
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    RE: FAT LOSS AFTER WORK! 2006/07/19 12:56:16 (permalink)
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    Do you mean alternate the steady state cardio with HIIT on the same day or on different training days?

    I understand diet is all important but when you don't have much choice then you have to try making the exercise bit as effective as possible rather than giving up


    ORIGINAL: gingernut

    alternate steady state cardio - 40mins or so with 30 mins HIIT the next.

    HIIT - try 5-10 mins easy to warm up, then 1min fast, 1min easy 5 or 6 times then 5-10 mins warm down one day and intervals of 90 seconds with 90 secs recovery the next.

    #9
    gingernut
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    RE: FAT LOSS AFTER WORK! 2006/07/19 15:14:34 (permalink)
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    HIIT one day, steady state the next.

    It's a bit like lifting if you do the same work out 2 days in a row then you tend to overstress your body and your muscles can't recover.
    #10
    Was
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    RE: FAT LOSS AFTER WORK! 2006/07/19 15:51:03 (permalink)
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    Well I thought this was more about fat loss rather than muscle-recovery?

    I generally get 3 consecutive days a week to train (4 days if i'm lucky) due to the nature of my work.

    What I was thinking of doing was:
    Day 1 - HIIT
    Day 2 - Compound weights exercises (so I dont lose too much muscles, also burn calories via weight training)
    Day 3 - HIIT

    Is this good or would you suggest that I swap the Compound weights day for steady state cardio?
    ORIGINAL: gingernut

    HIIT one day, steady state the next.

    It's a bit like lifting if you do the same work out 2 days in a row then you tend to overstress your body and your muscles can't recover.

    #11
    gingernut
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    RE: FAT LOSS AFTER WORK! 2006/07/19 21:17:28 (permalink)
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    Yes but if you do hiit constantly then your muscles get tired and you will not be able to perform the sprints at the same intensity - thus reducing total energy expediture.
    #12
    Was
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    RE: FAT LOSS AFTER WORK! 2006/07/20 12:15:27 (permalink)
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    So what would you guys recommend?
    #13
    gingernut
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    RE: FAT LOSS AFTER WORK! 2006/07/20 15:45:43 (permalink)
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    The HIIT, lift, HIIT split looks fine to me. You have hard cardio on alternate days and lift in between. No probs there.
    #14
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