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fat burning routine

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bulldog dave
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2011/03/15 15:30:55 (permalink)

fat burning routine

my goal at the moment is to lose the stomach fat and try and retain the muscle i have and i have been doing a routine for a little while now when i have spotted another in a magazine, at the moment im doing 4 days weights mon,tues,thu,fri all followed by cardio and wednesday is a sscv and some ab work day, i do 30 mins cardio after weights
 
here is my routine
mon- chest,shoulders,triceps
tue - back,legs,biceps
 
the other 2 days are the same but i use different exercises on these days, the magazines routine is a fat burning one but its weight training 6 days a week doing 3 heavy and 3 light followed by 15 mins cardio
 
if anyone has bought this months muscle and fitness do you rate the workout and should i be doing more than 15 mins cardio after weights
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    CitizenKane
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    Re:fat burning routine 2011/03/15 15:43:48 (permalink)
    Don't like the look of that routine at all.

    I see absolutely no reason whatsoever to change your weights routine when you're cutting. Whether you are bulking or cutting is a result of your diet (and extra caloric deficit creation through cardio).

    Continue to lift heavy weights on the big compound movements, this is the best way to ensure that you maintain your strength, and maintaining your strength is the best way of maintaining your muscle mass. Disregard anything you read about doing high reps with light weights to 'tone' the muscles or any other similar garbage. Losing weight is easy, we all know how to do this, the hard part is maintaining your muscle mass while in a caloric deficit.  We do not need new fancy ways of burning more calories (like higher reps or supersets or whatever). Burning calories is easily achieved through your diet and cardio, your weights sessions should serve the purpose of holding onto as much muscle as possible, so continue to lift heavy.

    Whatever routine you were doing before, just stick to it and add in some cardio sessions. The real work will be done in the kitchen!

    "Be adequate"
     
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    bulldog dave
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    Re:fat burning routine 2011/03/15 15:49:08 (permalink)
    cheers ck, can you answer me this, i read when your cutting you should be eating around 0.5-1g of carbs per lb of bodyweight, is this the case
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    CitizenKane
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    Re:fat burning routine 2011/03/15 16:03:50 (permalink)
    Totally depends mate! There are many ways to go about it. Some people can cut successfully eating up to 300g carbs a day or higher, whereas others can only seem to do it when they cut carbs right down to zero and go the keto route.

    It totally depends on the individual so it really is a matter of just finding what works for you. If you want to go the low-carb route, just make sure that you are eating enough protein and fat to stave off catabolism and give you energy etc.

    It would definitely be worth looking into keto diets if you want a proven method of fat loss and you are confident that your training and protein/fat intake will be enough to stop you from losing muscle. It's effectiveness is beyond doubt. But as I said, some people don't get on with such low carbs in terms of retaining muscle and strength, etc. I think it mainly depends on your metabolism. Low-carb is the only way to go for me personally.

    Check out Papa Lazarou's thread on the Dave Palumbo keto diet for some good info.

    "Be adequate"
     
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    bulldog dave
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    Re:fat burning routine 2011/03/15 16:36:04 (permalink)
    i tried the atkins diet years ago and it worked for the short time i wa son it but in the end i got so tired i had to come off it.

    my fat intake drastically varies on a daily basis some days it can be 40g sometimes 70-80g, most of the food i eat has 1-4g of fat in, but i get most of mine from eggs,20g almonds and sometimes peanut butter and i have 4g of flaxseed oil (in pill form)
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    CitizenKane
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    Re:fat burning routine 2011/03/15 16:58:44 (permalink)
    Well if you were only eating at most 70-80g then this is why you did not last on keto! Fat intake should be a lot higher than this. Lyle McDonald suggests that for a 200lb male your fat intake should be closer to 200g.

    "Be adequate"
     
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    bulldog dave
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    Re:fat burning routine 2011/03/15 17:00:13 (permalink)
    wires crossed here, thats the amount of fat im eating now, i have no idea what it would of been all them years ago
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    CitizenKane
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    Re:fat burning routine 2011/03/15 17:02:12 (permalink)
    Ah right sorry. Well yeah as long as you're eating enough fat you should be grand when you get into ketosis, and as long as you're eating enough protein you shouldn't lose muscle.

    "Be adequate"
     
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