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Workouts for specific body goals.

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Byron_tha_gr8
Posts: 4573 - Karma: 14,298
I recently put on a bit of fat weight after i got to about where I wanted over the summer. I want to get rid of it before i move in about a month, but i don't want to lose all the muscle mass i gained over the summer.

I've never very much done dedicated cardio work, and im worried il become closer to a twig if i stick to my running goals ive come up with. I also know if i take my slow and steady free weight approach to fitness ive always had, its going to take a lot longer than I want. I don't want to be a jacked meat head, just to lose some fat and define the muscles i already have.

So NS, (sdot.) what are some good workout goals/techniques to have. Im currently running on trails for a few hours a day and i plan on adding more miles until i get where i want. I have a gym membership, but i get bored being stuck inside so if you know some workouts that I can do outside that would be chill too.
Oct 21 2013 4:42PM
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springz
Posts: 327 - Karma: 397
http://musclepharm.com/sites/default/files/shred-mens-1.pdf

12-week plan and I can promise you it works. It sounds like it is perfect for what you're trying to do. Sticking to the diet is the hardest part. Also don't feel the need to take the supplements, they're more suggestions. It's the diet that'll do it. All 3 phases are on their website
Oct 21 2013 4:45PM
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Byron_tha_gr8
Posts: 4573 - Karma: 14,298
I like that its a 5 day and combines cardio and muscle work pretty well. But damn that diet is boring, every day for 4 weeks. do you think i can switch up some very related foods? Like salmon for whitefish, or maybe some basic cereal instead of oatmeal? And i kind of don't love shrimp. But if these diet items add some specific nutrient, ill follow it to the T.
Oct 21 2013 4:58PM
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Byron_tha_gr8
Posts: 4573 - Karma: 14,298
I don't have to retain 100% of my muscle gains, if i could lose all the fat i wanted and i lost 10% muscle mass id still be ok. I just don't want to go back to having no muscles at all. But joggin burns more muscle than fat? Really? Does that apply to all cardio workouts?
Oct 21 2013 5:02PM
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springz
Posts: 327 - Karma: 397
you can alter the diet according to your preferences, those are just the types of foods with the nutrients that you should be looking forward. If you have substitute foods that have similar nutrients in them they are just fine. I break the breakfast rule every morning as I'm not a huge oatmeal person and I'm still doing fine. it really comes down to cutting out the extra snacks and sodas and other stuff that can really ruin your physique.
Oct 21 2013 5:05PM
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Byron_tha_gr8
Posts: 4573 - Karma: 14,298
ok ok. So maybe try to do more sprints, cutting/shuttle drills, things with ladders. And yeah the sprinter build is basically what i want.
Oct 21 2013 5:14PM
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whoa-dere
Posts: 10596 - Karma: 7,100
not tryna get yoked just tryna get shredded yknow

ive been lifting 6 days a week, i'm looking to put some cardio into the mix. my goal for freshman year is just to get bigger and be able to dunk
Oct 21 2013 5:16PM
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first_rodeo
Posts: 2383 - Karma: 7,764
high reps for everything
only eat oven roasted chicken, dark veggies, and yams
forget any OTC casing, whey, createne or fat burning supplements
pick up skateboarding, longboarding, or biking

smoke weed and limit drinking
binge drinking sets you back like a week of gain

Oct 21 2013 5:32PM
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Byron_tha_gr8
Posts: 4573 - Karma: 14,298
i smoke plenty of weed, which ive actually heard might limit how much fat stays in your body if you eat right after you smoke. Im thinking im going to go supplement free, and go on actual planned out longboard rides with some "longboard sprinting". Might sound ghey but its a real workout.
Oct 21 2013 5:38PM
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Austin69
Posts: 735 - Karma: 677
Honestly, just go to a professional trainer. They will set you up with a legit program and get you into whatever shape you want. You can dick around on the internet as much as you want, but perfect reps in a goal oriented program is going to give you the best gains/results.
Oct 21 2013 5:46PM
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Byron_tha_gr8
Posts: 4573 - Karma: 14,298
duh. but i don't have $ for a personal trainer. I can afford to make diet changes, and maybe buy some cheaper equipment or specific tool. But i can't afford to pay $40 an hour a few times a week.
Oct 21 2013 5:51PM
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Barefootin_Fiend
Posts: 7618 - Karma: 4,727
first and foremost, check your diet....i'd bet there's a lot of changes you could make to help lost weight.
Oct 21 2013 5:55PM
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SKI.ING
Posts: 2695 - Karma: 2,535
If you run at the proper intensity, you will burn more fat. Same as working out at the right intensity. Most people never burn fat because they can't take the pain that comes with it. Why do you think everyone sits on that bench and rests 5 minutes between sets? Because they can't hack what it really takes to get defined. That's why most people brag about their max reps, and not about their actual body.

And the people you are depicting compete! The less mass you have to swing around, the farther you can run with less energy used. Or if sprinting, more muscle can give you more power to reach the finish line faster. But as Usain Bolt can show you, not always worth the extra swing wait. Depends. Cyclists look like Trex because you want power in the legs to go up inclines and go fast, but no mass on your upper body to waste energy. All training/body types can have a purpose. It doesn't sound like those extremes would be your goal.

Aerobic exercise will burn more fat that anaerobic exercise. You can do this through running or other means. It is totally false when people claim that if they run a little bit that they will turn into sticks as you say. Do you know how much running marathon people actual do? It's intense. People just make up these myths because cardiovascular/endurance is tough to do. Plus, the benefits of aerobic and cardiovascular work on your heart and longevity of your life is underated among younger people.

OP, as long as you do your cardio before weight lifting you will not stunt your growth or gains. And the main control factor here is your diet. People can run all they want, but the human body is well adapted to balance its calorie expenditure and retain the weight they have. So just eat accordingly to how you want to look. It is well known you can't have both bodytypes of a marathon runner and a bodybuilder, but you aren't that. You just want to look good and be healthy so maintain a balanced level of fitness.
Oct 21 2013 6:34PM
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first_rodeo
Posts: 2383 - Karma: 7,764
i have that short naturally cut build
5"5 but average weight
in high school used to suck my weight from like 130 down to 112

My weight plateaus at 145 despite crazy eating (only healthy shit)

(step dad trains pro bodybuilders golfers etc)
protein only diet
high reps lower weight  ( tone, cut, and strength)


switch your everything to whole wheat

all the bleaches and crap in white carbs is bad for you does nothing no protein

Oct 21 2013 8:13PM
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Mr.Gaga
Posts: 2021 - Karma: 542
If I fap everyday my penis will enlarge.
Oct 21 2013 10:26PM
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SKI.ING
Posts: 2695 - Karma: 2,535
#1 I studied exercise biology in college with some of the best professors. Not that I'm bragging, but since you felt the need to call me out.

#2 I'm in decent shape, not the best I've been in but I don't feel like dieting hard until spring and I'm a year out from shoulder surgery so coming back slow and steady.

#3 You don't have to be in great shape to know what you're talking about. Goes the other way too, plenty of in shape people don't what they're talking about either so your correlation is flawed.

#4 It's not a tangent considering that in plenty of posts you seem to be under the impression that if you somebody attempts to do cardio they will whittle down to a bag of bones in no time. And it's okay if you don't what the fuck I'm talking about. It's the actual science behind why people train certain ways and why certain supplements work best in a certain way. You won't really find it on the little bullshit marketing hype articles that you're probably getting your information from.

#5 I have nothing against you, but I don't think you give out the best advice.
Oct 21 2013 11:05PM
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Beepboop123
Posts: 691 - Karma: 90
Threads
Oct 21 2013 11:50PM
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skier58284
Posts: 1705 - Karma: 5,365
Just do cardio. It's not going to make you lose muscle, especially if you eat a high-carb meal (such as oats or a clif bar) a half hour before your run.
Oct 22 2013 12:21AM
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Petey.
Posts: 5736 - Karma: 4,881
Top off each workout with a Busch Latte.

"A common college party drink in the United States, however, the drink is popular among homework enthusiasts looking for a morning buzz. Contents include: steamed milk and semi-shaken busch heavy beer."
Oct 22 2013 1:43AM
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.AR6rider.
Posts: 15976 - Karma: 8,799
You need to shut the fuck up. It's pretty clear to anyone who can read that you don't know what the hell you are talking about, yet you somehow end up in every single thread about lifting or fitness. Congrats on losing a few pounds I guess, but you're FAR from being "cut" or "fit," so talking down to someone about their body just makes you look like even more of an idiot. Why don't you go run (lol nevermind) along back to your bro science YouTube videos and leave the real discussion to the adults.
Oct 22 2013 9:35AM
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Download-My-Apps
Posts: 5069 - Karma: 1,017
There is no such thing as burning muscle...

You either use A fast twitch, B slow twitch. Fast twitch is bigger in size giving the perception that you have more of it, but in reality you just making the fibers and filaments bigger.

What your body uses for a fuels source depends on the duration, intensity and is available in your body.

If you're trying to lose weight, its pretty simple, burn more calories than you eat. A trick that not many people know is going for a run on an empty stomach will burn fat because you dont have any carbs available.
Oct 24 2013 3:47AM
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Download-My-Apps
Posts: 5069 - Karma: 1,017
also OP there is no way you will become a twig from running. You jsut need balance in your exercise.
Oct 24 2013 3:49AM
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Wompuscat
Posts: 818 - Karma: 380
Happygaper. Please stop talking. You cannot "burn muscle". Unless you have some form of disease or disorder that causes myonecrosis, you won't lose muscle. Running and Lifting use different types of muscle fibers, as he explained above. Different forms of exertion will utilize different types of these fibers. Whatever type of fiber you use more, tends to be what determines your overall muscle structure(spindly or bulky). It takes a LONG time, and a LOT of training to make any sort of "build change". And to an extent, you'll never get to being a twig like a marathon runner. Once a fiber has fully differentiated it can change within it's subtype, but not from one class to the other. I mean, depending on some research they say it may be possible to change up to 10% of fibers from one class to the other, but still insignificant. Type II fibers have a larger diameter, and will give that "Bulk" of a body builder. Since you've already established that kind of a build, you'll never REALLY stray from that appearance. Cutting down fat will just really rely on your diet, if you do Cardio getting to the ACTUAL fat burn stage, and same with lifting.
Oct 24 2013 4:48AM
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Download-My-Apps
Posts: 5069 - Karma: 1,017
I guess you could technically burn muscle if you overtrain a lot, to the point where you completely deplete the body and go through Rhabdomyolysis.
Oct 24 2013 5:29PM
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Download-My-Apps
Posts: 5069 - Karma: 1,017
Speaking of fat burning stage, you would likely have to run for 90 minutes or more to achieve that I believe?
Oct 24 2013 5:32PM
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Wompuscat
Posts: 818 - Karma: 380
It's not really a set time, moreso of muscle exertion. There's a point when your body starts releasing triglycerides from adipocytes for energy, I learned it, but honestly don't remember haha.
Oct 24 2013 6:31PM
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Download-My-Apps
Posts: 5069 - Karma: 1,017
I know :p but I think most people would not be aware of what fuel source they are actually burning, although some people say they can feel the change physically. 90 mins is more a general guideline.
Oct 24 2013 7:07PM
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Byron_tha_gr8
Posts: 4573 - Karma: 14,298
Back to being in shape! I seriously have been working out since i made this, but i wanted to get in shape sustainably. Mission accomplished.
Aug 23 2014 11:58AM
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Byron_tha_gr8
Posts: 4573 - Karma: 14,298
Lord_Byronduh. but i don't have $ for a personal trainer. I can afford to make diet changes, and maybe buy some cheaper equipment or specific tool. But i can't afford to pay $40 an hour a few times a week.


Oh and this. I stopped eating pizza and fast food and drinking anything more sugary than powerade 0. Not only did i get in better shape, i felt better not having that shit in me.
Aug 23 2014 11:59AM
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