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Gut Loss

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wood66
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2008/05/15 01:04:52 (permalink)

Gut Loss

I used to have quite a defined body but in the last 6 - 8 monthes i wasnt able to exercise of train at all. I coupled this with eating unhealthy and often. Since ive put on 10 kgs and am obviously noticeably less defined.
As im starting to get back into the gym now i wanted to know whether it would be better to train for definition and do cardio to lose my gut or just to do cardio 1st to get back to my origial weight.
Any help would be great
Thanks
#1

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    Valhalla
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    RE: Gut Loss 2008/05/15 09:28:15 (permalink)
    I would never recommend Cardio only. Muscle is always a priority for me and especially when attempting to improve ones body composition.

    Changing a poor diet to something cleaner will be a dang good start in cutting out the extra lbs. Make this change happen, Even if slightly gradual. Cut out the junk and savour the odd takeway for a weekend treat, Bump up your protein to somewhere in the 1.5g per lb region and substitute some of your carb sources (i.e Chips, White bread etc..) for cleaner sources.. (I.e Oats, Fruit, Rice, Sweet Potatos, Wholegrain bread).

    If you want to speed things upa little feel free to add in 2-4 30-45min Cardio session per week. I would personally recommend that the cardio is low intensity and first thing in the morning on an empty stomach. A fast walk on a treadmill or around the block or some easy paced cycling will do here. If morning is not an option then immediately after a weight training session with a teeny bit more intensity will do.

    Do get the weight training in as a staple, regardless of your goal it is a must!

    I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!
    #2
    Imsimon
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    RE: Gut Loss 2008/05/15 09:40:58 (permalink)
    yep youve got to do the weights, as well as anything else, weights will help boost your metabolic rate at rest so you'll burn more fat when your resting than if you dont do any weights at all

    https://www.muscletalk.co.uk/m/tm.aspx?m=5490487y calisthenics. journal, come say hello - I need all the help I can get!
    #3
    wood66
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    RE: Gut Loss 2008/05/15 13:55:42 (permalink)
    At the moment ive joined my friends strength routine that involves 6 sets of 3, raising the weight each time. Is this the kind of routine i want to be doing to lose my extra 10kgs and become more defined/gaining muscle mass?
    I do that routine 3 times a week and then also try to do 45 mins on the cross trainer twice a week also, usually burning about 600 calories.
    For the month that ive been back training though i havent really seen to much of a progression in losing my extra weight.
    Thanks 3 style i am gooing to try and focus my diet on those cleaner carbs.
    Do i still want to be eating as much protein as possible also?
    #4
    Valhalla
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    RE: Gut Loss 2008/05/15 16:14:26 (permalink)
    Hi Wood66,

    The routine is a good start. You can always change it down the line if you are less than satisfied with the results. However do give it a good shot and see what fruit it yields.

    Protein is the number 1 macronutrient in my book for the aspiring Adonis! Aslong as you are shooting anywhere from 1 - 1.5g per lb of bodyweight you are on the right track to start with. As with your training, this can be adjusted pending your results. Focus on changing things slowly to make the change more manageable and comfortable for you. By adjusting things little by little you will have more of a chance that these little changes will become habit for you. Step by step is the key. You always have the flexibility to add more things in overtime to make more of a complete picture and help solidify your training and steer it towards your desired outcome.

    Don't worry too much about your progression just yet. I can share with you a whole colourful plethora of info which will aid you in getting your desired results. The fact that you are facilitating change in your training goes a long way. Flexibility in training is what sepetares the seasoned trainer from just another guy who didn;t have that degree of flexibility to overcome his obstacles. A wise man once said that "You can be sat on the right track, However if you sit thier too long you will eventually be run-over". Focus on building good solid foundations in your training. I mentioned a few in my previous post. Things like getting your protein intake correct, eating the right food choices, Keeping your training up. All these can be easily added too and adjusted over time to achieve your goals.

    I personally can have my training 100% on the money and see no results from it if my diet isn't catered towards my goal. I myself can place my hand in the air and say I have spent months of spinning my wheels in the sand when attempting to bulk up as I was not eating foods which supported my desired outcome. As such I would recommend that you post your current diet up in Muscletalks dietary section for a quick check through by the guys. Let them know what your trying to achieve and they will give you some good general pointers in a little more detail.

    In order to track you progress I would hop onto the scales and whip out the measuring tape. Record your current weight and take measurements from your Navel ( around your belly button and back RELAXED, No cheating ). Also take measurements from the largest points of your chest, biceps and legs. I know I know, It can be a scary task to confront these home truths. My missus shuts her eyes tight when she goes on the scales and refuses to let me look, However please do see these measures as a progression log. Check in on them from month to month to see how your body is reacting to your hard work in the gym. You could take a few snaps with the camera if you feel brave .

    Just remember, your in control!

    Best of luck and please feel free to bump this thread should you feel i can help you futhur

    I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!
    #5
    wood66
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    RE: Gut Loss 2008/05/15 16:33:15 (permalink)
    Thanks for your time 3 style
    im going to post my diet up on the forum in a bit
    #6
    mystictal
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    RE: Gut Loss 2008/05/15 16:35:47 (permalink)
    I don't think a strength routine is ideal for what you are trying to acgieve. More reps at a lower weight would be better.
    3 sets of 8-12 reps.

    Also go with everything 3-style said above.
    #7
    wood66
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    RE: Gut Loss 2008/05/15 16:48:24 (permalink)
    Thats what i was thinking also Mystical
    I think ive heard before that to achieve definiton it is better to do more reps on a lower weight, or is that just something im making up? lol
    #8
    Raskolnikov
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    RE: Gut Loss 2008/05/15 16:59:49 (permalink)
    Higher reps are better for building muscle, but not too high - the 8-12 rep range is generally considered to be optimal for building mass, although 4x6 also is a decent choice

    'Definition' is more down to having a low bodyfat percentage. This is where diet and cardio come in

    Definitely include weights in your programme as noted above. As a relative beginner, you'll be in the nice position of being able to build muscle while burning off some fat
    #9
    wood66
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    RE: Gut Loss 2008/05/15 17:04:31 (permalink)
    How do you reduce body fat?
    Eating right and Cardio?
    #10
    Valhalla
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    RE: Gut Loss 2008/05/15 18:34:15 (permalink)

    ORIGINAL: wood66

    How do you reduce body fat?
    Eating right and Cardio?


    Partly yes.

    Everybody has a whole bunch of mathmatical equations going on indside them that will make up thier needed daily intake to survive or thrive. To name a few:

    RMR = Resting Metabolic Rate - This is the ammount of energy your body needs to survive if you were to lie still and do absolutely no activity. Roughly 50-70% of your daily expenditure

    TEF = Thermic Effect of Food - Everytime you eat food, energy is needed to break it down. Some macronutrients like protein have a higer impact. 10-15% of your Daily energy expenditure.

    NEAT = Non exercise energy ependiture - Daily movement, walking, sitting standing etc.

    ERAT = Exercise related activity thermo - Any exercise induced energy expenditure.

    For example lets say the above adds up to.. 3,500 Kcals... That would mean that in order to maintain your weight with the given activities etc you would need to eat in the region of 3500 Kcals daily. If you were to exceed this and say eat 4000Kcals - You would proabably gain weight overtime. If you were to dip to 3'000 Kcals, You would probably lose some weight. I do say weight in the strictest sense that pending a good diet and Cardio and weight plan. You can sway the balance more to fat loss as opposed to general muscle and fat loss (weight in general) Hence the reason the right foods, Cardio and weight training is performed.

    Hope this makes sense.

    I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!
    #11
    wood66
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    RE: Gut Loss 2008/05/17 23:34:07 (permalink)
    i dont tend to eat anywhere near the 3500 calorie mark at the moment (looking for a new diet in the forums)
    But even though i must have a big calorie deficit every day i havent really lost any body fat i dont think.
    #12
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