[BoostedBB6]

I'm getting back into working out again and this is an area I want to work on more.
Since I stopped a few years ago I have very soft pecks again and want to build this area back up. Get rid of the flabby crap.

Any suggestions on workouts that focus on this area and give good results quickly?

[gdoh]

put in work shit dont happen over night

[BoostedBB6]

Ya, I know that for sure.
I'm getting back into the whole gym life again and just looking for some exercises that give me results for this area.
Not looking for changes over night because those don't exist, just looking for focused workouts.

[!Yaminashi]

Incline bench, flies, flat bench with dumb bells
I'm sure there are machines as well

Make sure that you don't work just your chest, work out your entire body
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[BoostedBB6]

Incline bench, flies, flat bench with dumb bells
I'm sure there are machines as well

Make sure that you don't work just your chest, work out your entire body
Posted via RS Mobile (http://www.revscene.net/forums/announcement.php?a=228)

I do a full body work out every trip I make to the gym but I like to focus on areas I need to improve as well.
I'm basically just looking at a split between cardio and upper chest workouts. I prefer using a machine rather than free weights because I find I can target certain areas better but I will have to get over that.

[trancehead]

remember you cant spot reduce. squat, deadlift, bench, clean. do some cardio (sprint for 20 secs, walk for 40 secs, do this for about 10 mins?). eat clean. give up all those bullshit carbs unless youre going out with a friend. i dont even eat out anymore acutally unless its social. pack your own food

[xzman]

man boobs are essentially fatty tissue so get the cardio in there and hit the bench to firm em up!

[KuSouL]

they sound pretty loose already to me

[SwiftStriker]

just swim. Swimming is great! It works your upper body :)

[The_AK]

seriously dude,
these
http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs889.snc4/72261_10150109817393362_503508361_7579848_4006072_ n.jpg

Push ups are beast

[hal0g0dv2]

machines lol

[1-Slicer-1]

Why would you want loose man boobs?

[chin3se604]

a bunch of chest exercises transform that clay in to hard muscles
and cardio to burn the rest off that is covering your hard earned pecs

[jdc430]

watch calories. High impact and whole body activites. cardio, cardio, cardio.

[BoostedBB6]

Well I'm a rather large individual (258.4lbs as of today).
My goal right now is to be back at 220 (and eventually 180-200)

My work out plan right now is 30-40min of cardio (rowing or stationary bike), followed by 30-40min of weight training. Right now the plan is to do this for 5 days a week with 2 days off .

With a schedule like this do you think my goal is achievable within 6 months time?

Anyone have any suggestions for low caloric (and good tasting) meals? I usually don't have a lot of time to eat and got into the bad habit of eating out a lot but I need to drop that habit ASAP if I want to get results.
I love salads and chicken, are these good foods to be eating and expecting these kind of results?

[Wongtouski]

Well I'm a rather large individual (258.4lbs as of today).
My goal right now is to be back at 220 (and eventually 180-200)

My work out plan right now is 30-40min of cardio (rowing or stationary bike), followed by 30-40min of weight training. Right now the plan is to do this for 5 days a week with 2 days off .

With a schedule like this do you think my goal is achievable within 6 months time?

Anyone have any suggestions for low caloric (and good tasting) meals? I usually don't have a lot of time to eat and got into the bad habit of eating out a lot but I need to drop that habit ASAP if I want to get results.
I love salads and chicken, are these good foods to be eating and expecting these kind of results?

It seems that your "boobs" aren't the only issue, you're obviously trying to just shed weight.

I would weight train first, and THEN go do cardio. And I would work up my endurance on the treadmill instead.

As for meals, I'd just eat a lot of veggies, eat plenty of fruit, lay off the sugars/salts, and drink lots of water. I'm not a dietitian but its merely a suggestion for living healthier, and naturally helping you to lose weight for the long run.

[BoostedBB6]

It seems that your "boobs" aren't the only issue, you're obviously trying to just shed weight.

I would weight train first, and THEN go do cardio. And I would work up my endurance on the treadmill instead.

As for meals, I'd just eat a lot of veggies, eat plenty of fruit, lay off the sugars/salts, and drink lots of water. I'm not a dietitian but its merely a suggestion for living healthier, and naturally helping you to lose weight for the long run.


Any reason you recommend weight training first?
I was around 240 in highschool but was not much fat one me then :P Spent all my time in the gym or on the field.
As for treadmill, that's a no go for me. I severely injured my knee in highschool playing football so running causes issues.
Anything else I am good with. I prefer the bikes because its less impact on my knee.

In a whole, yes I would like to work on the overall picture not just one area but I figured I would focus on something and go from there.

[xzman]

two schools of thought on this depending on your goals:

do cardio first weights second - this would be better suited to you - imo -as you want to reduce bodyfat while firming up.

do weights first cardio second - better for someone who wants to build strength as youre not burning energy doing cardio before hitting the heavy weights.

your diet is important, reduce the calorie intake while increasing the amount you burn - pretty easy formula.

[RRxtar]

if it was me, i would scrap the 40 minutes of cardio before your workout, and only do a 10 minute warmup cardio, and then hit the weights HARD with high intensity doing full body compound movements and keep your heart going doing that.

and then do HITT once or twice a week on your off days


imo, steady state cardio like riding the bike is for people who cant breath well enough to walk up stairs

[Wongtouski]

Any reason you recommend weight training first?
I was around 240 in highschool but was not much fat one me then :P Spent all my time in the gym or on the field.
As for treadmill, that's a no go for me. I severely injured my knee in highschool playing football so running causes issues.
Anything else I am good with. I prefer the bikes because its less impact on my knee.

In a whole, yes I would like to work on the overall picture not just one area but I figured I would focus on something and go from there.

Well I'm by no means a personal trainer or anything, but for me, I do cardio post weights because the school of thought here is to burn off the "excess" fat after a workout, I've forgotten where I've read about this but it was a while ago. Plus it's also a mental thing to try to muster up the energy to run after doing weights (I run like 6-7k after working out for an hour, probably not a good idea anyway lol).

But like what the guy above me said, bikes are either for ci-lais or morbidly obese people. Since you're an athlete don't you want more "movement" in your cardio? When my right foot/knee used to hurt (bball injury), I would go on the elliptical, you might want to try that out, it sure beats the bike.

[ws6ta]

Any reason you recommend weight training first?
I was around 240 in highschool but was not much fat one me then :P Spent all my time in the gym or on the field.
As for treadmill, that's a no go for me. I severely injured my knee in highschool playing football so running causes issues.
Anything else I am good with. I prefer the bikes because its less impact on my knee.

In a whole, yes I would like to work on the overall picture not just one area but I figured I would focus on something and go from there.

yeah do not believe. if you were 240 lbs of muscle before you wouldn't come on here asking which machines will target your boobs

[BoostedBB6]

yeah do not believe. if you were 240 lbs of muscle before you wouldn't come on here asking which machines will target your boobs

Thats your choice to believe what you want. I had no set work out plan just hit the gym with my friends and played football 24/7.

I'm asking for advice on a focused work out as I have never tried to focus on a certain area before. If you don't have any feel free to take yourself somewhere else.

[ws6ta]

Thats your choice to believe what you want. I had no set work out plan just hit the gym with my friends and played football 24/7.

I'm asking for advice on a focused work out as I have never tried to focus on a certain area before. If you don't have any feel free to take yourself somewhere else.

:lol :lol

Yeah bro go work those boobs hard. do 30 sets of chest on some random machine you'll be 250 lb beast in no time! i heard if you use machines you can convert your fat into muscle :thumbsup:

[BoostedBB6]

Well I'm by no means a personal trainer or anything, but for me, I do cardio post weights because the school of thought here is to burn off the "excess" fat after a workout, I've forgotten where I've read about this but it was a while ago. Plus it's also a mental thing to try to muster up the energy to run after doing weights (I run like 6-7k after working out for an hour, probably not a good idea anyway lol).

But like what the guy above me said, bikes are either for ci-lais or morbidly obese people. Since you're an athlete don't you want more "movement" in your cardio? When my right foot/knee used to hurt (bball injury), I would go on the elliptical, you might want to try that out, it sure beats the bike.

I will try this out for sure.
I do enjoy the elliptical but it seems so does everyone else at my gym. I will see if I can grab one tonight. If not may just hit the pool and do some lengths.

[BoostedBB6]

:lol :lol

Yeah bro go work those boobs hard. do 30 sets of chest on some random machine you'll be 250 lb beast in no time! i heard if you use machines you can convert your fat into muscle :thumbsup:

Thanks for the encouragement. I'll try that. :)
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[Wongtouski]

I will try this out for sure.
I do enjoy the elliptical but it seems so does everyone else at my gym. I will see if I can grab one tonight. If not may just hit the pool and do some lengths.

U swim? Great! I used to be a swimmer, now when I get back when I have the chance, it kicks my freakin ass, didn't realise how good an exercise it was until I dropped it. Ellipticals are so freakin popular in general, what sucks is for the most part ppl don't go hard on it, so for "serious" people like me I'm like "get out of there man/woman"

[BoostedBB6]

I love to swim. Since I moved from west an I haven't keept it up tho. Sold the place with the pool :(
It sure is a work out to swim that for sure. I managed 20 min in the pool tonight and I'm tired as all hell. I will have to keep that up for sure.

I think my biggest issue with going to work out is it useto be a social thing fo me. It was always a group of frien who would work out together as we were all on the same team. It always pushes you that extra bit when workin out in a group.
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[ilvtofu]

Avoid eating tofu and soy in general, the estrogen gives you man boobs
When you work out it may seem like a good idea as it's low fat and good energy but yeah... coming from ilvtofu lol!

[BoostedBB6]

That sucks! I love tofu too :D but I don't eat much of it unfortunately. Just in some soup but I have that maybe ever 6 months :P

I will keep that in mind tho.
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[willystyle]

At your weight, I suggest that you take a look at a diet called Ketogenic Diet, more specifically Standard Ketogenic Diet. This diet will basically defy everything you've learned in nutrition's class and everything you've heard about the "food pyramid".

The motto of this diet is "eat fat, to lose fat".

Intro
http://www.bodybuilding.com/fun/dorian6.htm

CKD vs. TKD vs. SKD
http://www.bodybuilding.com/fun/sclark91.htm

More in-depth
http://www.bodybuilding.com/fun/cyclical_ketogenic_diet.htm

Ketogenic diet related articles
http://www.bodybuilding.com/fun/bbinfo.php?page=Keto

If you have any questions, feel free to PM me as I am currently on this diet as well.

[1-Slicer-1]

Any reason you recommend weight training first?
I was around 240 in highschool but was not much fat one me then :P Spent all my time in the gym or on the field.
As for treadmill, that's a no go for me. I severely injured my knee in highschool playing football so running causes issues.
Anything else I am good with. I prefer the bikes because its less impact on my knee.

In a whole, yes I would like to work on the overall picture not just one area but I figured I would focus on something and go from there.

You don't need to run on the treadmill to burn calories. Set the incline up and go for a walk. It can be just as effective.

If you find that your knees are really bad, however, the elliptical is the best source of cardio. There is minimal compressive forces acting upon your bones and joints when using it. That said, do not make it your only source for cardio as it can have negative long term effects on your bone mass and strength. If you are using an elliptical machine that has handles, you should set the resistance setting high so that you are using both your legs and your arms.

Lastly, but most importantly, no machine is any better than another machine for burning fat. It all depends on the intensity of your workout. That said, the stepmill and versa climber are 2 of the most challenging machines to excercise on, and thus you will be forced to have a more intense workout on these machines if you use them properly.

[SizzleChest]

lots of opinions here, so i'll throw mine into the mix...

diet, cardio, weights - by order of importance.

diet - smaller, more frequent portions. read nutrional info labels. you said you like salad and chicken which is good. go easy on the dressings though and avoid fried chicken. a&w chubby chicken has 20% of the average person's recommended fat intake in ONE HALF of a single piece. i'm sure the other fast food chicken is right around the same as well.

cardio - the most effective way to burn calories. if you burn more calories than you eat, you will lose weight, it's that simple. consider buying a heart rate monitor ($50 and up) to keep track of your beats per minute, bring a towel and prepare to sweat. hi intensity interval training (HIIT) is great for boosting your metabolism, but can be too much for some people with low cardiac abilities. if you subtract your age from 220 and then multiply by 60%-80% you will get your approximate target heart rate zone. keep your heart between these two numbers for 30+ minutes each workout and you will be on your way to a smaller pair of pants.

weights - lifting weights does not transform fat into muscle. that being said though, weights definitely help build/tone muscle and boost metabolism. i wouldn't overly concentrate on chest exercises. just try to get an balance for all major muscle groups. i think in your case that the 10-12 repetition range would be better than shooting for low reps/high weight.

[hal0g0dv2]

add a bit more fat and u will be shredded in no time

Training Day
Meal 1: Eggs, spinach, cheddar-cheese scramble

Meal 2: Metabolic Drive Low-Carb, walnuts, 1 serving blueberries, Superfood

Meal 3: Salad (romaine lettuce, tomatoes, cucumbers) with chicken and extra virgin olive oil

Meal 4: Flank steak with asparagus and butter

Workout: Surge Recovery

Meal 5: Chicken breast with broccoli and extra virgin olive oil

Non-Training Day
Meal 1: 4-egg omelet with salsa and cheese, 1/2 a grapefruit (sprinkled with Splenda) on the side

Meal 2: Metabolic Drive Low-Carb, flaxseed oil, 2 serving strawberries, Superfood

Meal 3: Roasted chicken breast with spinach (wilt in a pan with minced garlic and extra virgin olive oil) and a small apple

Meal 4: Extra-lean ground beef sautŽed with peppers and onions

Meal 5: Roasted salmon (spread Dijon mustard on top before roasting) with asparagus and 1 serving great northern beans

[BoostedBB6]

WOW. You guys are awsome.

Thanks so much for all the info. Feel free to keep it coming I will try this out and see how it goes.
Right now my main focus is on weight lose and then to build up once I'm at a more suitable weight.

Diet ideas are great.
Thanks halo, those suggestions sound great (and taste good too :D ).

Is fish a good thing to eat. I enjoy salmon and tuna quite a bit. They go great in salads as a topping.
Its hard to figure out what works best as there are so many trains of thought on the subject and so many options to go with.

Currently I am keeping my calorie count low by watching what I am eating and focusing a lot of time on full body cardio work outs. Swimming, elliptical, stationary bike, long walks.

[hal0g0dv2]

fish is money

[1-Slicer-1]

WILD salmon qualifies as incredible across virtually every health standard and is clearly one of the healthiest foods that one can eat. Period. Not only that, it is THE BEST food for brain health.

[guesskid]

just keep doing the routine you do everyday, eventually it will help cut down the fat, keep up the good work :thumbsup:

[instantneedles]

everything is useless, all u need to know and do is pushups, if u check out ``hannibal for king`` on youtube, all he does is calisthenics, which is body weight workouts and u get the hardest pecs ever... work out as hard as u can on pushups, i recommend sets of 25... and drink milk... it will help build the pecs up after the pushups, just keep doing the pushups at home on the floor any time u are free... dont have a scheduled time for working out, just keep on doing the pushups and u will have the pecs in no time man.. guarantee

[BoostedBB6]

Well so far so good.
Gone from 254.8 to 244.4 as of yesterday.
Been going 5-6 days a week. Usually warm up with 30min cardio then hit the weights for an hour or so, or until i cant do anymore and then finish with another 30min cardio.
Christmas dinner never looked so good haha.

[chin3se604]

great job man.. keep up the good work.. take before and after pics!

[BoostedBB6]

Haha, before and after pics may be scary!
I will sell those to one of the weight loss companies haha.

Going to try and do some more push ups at home. To be honest I hate them but you have to do what you have to do.

[civicyvr]

add a bit more fat and u will be shredded in no time

Training Day
Meal 1: Eggs, spinach, cheddar-cheese scramble

Meal 2: Metabolic Drive Low-Carb, walnuts, 1 serving blueberries, Superfood

Meal 3: Salad (romaine lettuce, tomatoes, cucumbers) with chicken and extra virgin olive oil

Meal 4: Flank steak with asparagus and butter

Workout: Surge Recovery

Meal 5: Chicken breast with broccoli and extra virgin olive oil

Non-Training Day
Meal 1: 4-egg omelet with salsa and cheese, 1/2 a grapefruit (sprinkled with Splenda) on the side

Meal 2: Metabolic Drive Low-Carb, flaxseed oil, 2 serving strawberries, Superfood

Meal 3: Roasted chicken breast with spinach (wilt in a pan with minced garlic and extra virgin olive oil) and a small apple

Meal 4: Extra-lean ground beef sautŽed with peppers and onions

Meal 5: Roasted salmon (spread Dijon mustard on top before roasting) with asparagus and 1 serving great northern beans

^Listen to this guy. He knows his sh1t. Remember insulin control is your friend when dieting.

O/T ~ Good luck with your girl friend and if things don't work out at least you're more healthy and ready to move on. :D

[BoostedBB6]

^Listen to this guy. He knows his sh1t. Remember insulin control is your friend when dieting.

O/T ~ Good luck with your girl friend and if things don't work out at least you're more healthy and ready to move on. :D

Ya I have to make more time to make meals. With life the way it is right now I find I'm very short on time to get things done in the kitchen.

Been trying to eat healthy and better food than what I use to eat. Dropped all the pop/chips/candy out of the diet all together. Lots of water.

Thanks for the kind words about the girl. I hope it all pans out like I hope it will. If not then I guess I will see where I am and go from there.

[candygirl78]

Swim. And lots of it. 30-45 mins of lengths 3 times a week will work your cardio and your entire body and you will lose the weight and tone up FAST. I've been swimming my whole life.

As for eating, cut out simple carbs (breads, cereals, pasta, potatoes, rice, and any and all baked goods), sugar, fats, and stick to ONE ingredient foods (do NOT eat anything with more than one ingredient, no packaged foods, nothing with preservatives in it), and think about what people ate 100 years ago and go back to that.
You will feel healthier, less weighed down- as carbs slow your metabolism down and sit in your stomach all day- and you will not hold extra weight on. Once you get through your carb and sugar withdrawl, which usually takes up to 2 weeks, this new eating plan will be easy to stick to.
You also have a great amount of energy throughout the day.

My meals generally look like this :

I have half a container of source yogurt and one apple or orange for breakfast, with a glass of water and vitamins. Usually lots of water during the day and another piece of fruit in the afternoon, maybe some veggies too, I keep fruit and veggies in my car and snack on them if I'm out. Then for dinner, sometimes I'll make a fish fillet, or shrimp, or a large salad (no croutons), or I make this recipe which is 1 pound of spinach in a garlic sauce.
The key, is to only eat ONE ingredient foods. You can combine them and make other dishes, but don't use or eat anything with any more than one ingredient. (yogurt excluded, but the source yogurt has the best label on it, and eating yogurt daily prevents yeast build up in your body)

Oh, and don't have anything after 8pm except water.

The first 2 weeks I go on the new diet, I don't eat much between 11am and 7pm, so my body gets used to smaller portions. The first few days are tough...you go through carb withdrawl, and you feel like you starve all the time. But once your body gets used to it, is when you have so much more energy and feel so much healthier. and your stomach is the size it should be so youre not overstuffing yourself. I've had cheat days every once in awhile, and I always regret it because I feel so gross after

There are simple carbs and complex carbs. You want to stay away from the simple carbs, which are the ones I listed. All fruits, vegetables, and nuts have carbs, are the complex, healthy carbs to have. Be careful on how much nuts you eat, because although they are very healthy and good for you, they are also extremely fatty.

"Complex carbohydrates are high-fiber foods, which improve your digestion. They help stabilize the blood sugar, keep your energy at an even level, and help you feel satisfied longer after your meal. In contrast, sugar and other simple carbohydrates can alter your mood, lead to cravings and compulsive eating, cause wide swings in your blood-sugar levels, and cause weight gain in most people. In addition, a high consumption of sugar can lead to uncomfortable withdrawal symptoms when you finally decide to improve your diet and forgo the sweets. The closer you get to nature, the closer you get to health"

We need to switch our brains off the "north american diet" and eat what people did 100 years ago. Small portions (remember your stomach is the size of your fist) and only eat what comes from nature. If everyone started doing that again, I guarantee people would have longer life expectancies.

I forgot to mention protein. While it's important to eat protein, it's NOT good to eat meat that's injected with a ton of growth hormones. It's just not natural!! Look how every generation gets taller and taller......if we don't stop eating growth hormone injected food, our grandchildren will be 8 feet tall!!!

[gdoh]

way to bump an old thread :speechless:

[candygirl78]

Sorry, was looking through my friend's old posts :P

[candygirl78]

Trying to help HIM, more than anything else

[BoostedBB6]

Good info....not sure why you would get failed for bumping any post with great information like that....

[kevin7352]

wow just read through this thread and it looks really good for someone like me who's just getting into workin out! btw are you still workin out? hows your weight now?

[BoostedBB6]

I have gone from 258.4lbs down to 198.2 as of today.
Feeling a whole lot better but still lots of work ahea of me. The difference for me this time around is that I am doing this for myself.

Lots of great info here.
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[XplicitLuder]

well done on that great amount of lbs lost!

[BoostedBB6]

well done on that great amount of lbs lost!

Thanks. It's a great feeling on a personal level to reach a physical goal you set out for yourself. I'm shooting for 180-185 as my final weight goal. I think it's achievable for me within the next 3-4 months and then focus more on weight toning and building definition.
It's nice to see my body naturally filling in tho. Arms are much much more defined, legs as well. Upoet body still not where I want it to be but all that comes in time.

Excited to finally be getting my body in good shape.
Posted via RS Mobile (http://www.revscene.net/forums/announcement.php?a=228)

[chin3se604]

great job... keep workin hard

[kevin7352]

I have gone from 258.4lbs down to 198.2 as of today.
Feeling a whole lot better but still lots of work ahea of me. The difference for me this time around is that I am doing this for myself.

Lots of great info here.
Posted via RS Mobile (http://www.revscene.net/forums/announcement.php?a=228)

awesome dude! good to see that you kept at it. lots of dedication on your part. keep goin and report to us when you're done :thumbsup:

[Valour]

FDTT What seems to work for you? Share your techniques! I went from 280 to 250 From Dec to June. Then I plateaued for the last 3 months. So I just started power lifting and going heavy. Feels great man, but I ain't losing fat! I do watch my diet though. Egg whites, spinach and broccoli. But when I cheat day ooooh boy!

[LC21]

FDTT What seems to work for you? Share your techniques! I went from 280 to 250 From Dec to June. Then I plateaued for the last 3 months. So I just started power lifting and going heavy. Feels great man, but I ain't losing fat! I do watch my diet though. Egg whites, spinach and broccoli. But when I cheat day ooooh boy!

Hit the treadmill and do some HIITS

[deuel_1]

Thanks for bumping this I'm going to try some of those recipes. I went from 307 to 235 in 11 months but been struggling to get below 235 for a few months now.
Posted via RS Mobile (http://www.revscene.net/forums/announcement.php?a=228)

[BoostedBB6]

Valour, what works for me is watching my intake.
My diet was most of the issue with loosing weight and being in shape.

For me I have been focused on cardio but still hit the weights.

If you are trying to loose weight ONLY focus on that as your goal.
You will be able to bulk up fine when you have reached you weight goal.
Drop the weight first before building up your muscle mass.

I have been at this for a year now and it is an ongoin process.
I know I could have dropped weight faster, I know that I could have got to my goal by now but the biggest thing is a change of lifestyle.
Eat healthy....NO CHEAT DAYS!!!

Keep strict with yourself. Doing this for yourself is the best decision of your life.

deuel_1, first off AWESOME JOB!!! That's a great job so far.
Whatever you have done this far is great.
I think at this point you need to change up your workout.
Your body has become accustomed to being stressed out in the same way every workout.

Try some high rep, low weight workouts. Get your heart rate up and keep it up.
Mix in loads of cardio and you will start dropping again.

Bottom line with dropping body fat/weight is to keep your heart rate up and watch your diet. Do these things and you will see results.
Stay away from heavy weight unless your goal is to build muscle mass.

This has been what has worked for me. No special tricks, no crazy diet, no supplements, just dedication and hard work and I have never felt better!!!
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[LSF22]

^

Nice job "Tiger"

My biggest obstacle is diet too, so thanks for all the advice and info! :thumbsup:

[BoostedBB6]

^

Nice job "Tiger"

My biggest obstacle is diet too, so thanks for all the advice and info! :thumbsup:

hahah anytime.
This is what worked for me and I would imagine it would work for anyone who has an issue with enjoying great tasting food :P

I still enjoy eating out and having nice meals just have to cut the portions down and do it all in moderation.
It becomes easier with time.....the first few weeks for me I felt so hungry after eating a meal but now I can not eat a whole lot in one sitting. Small meals/snacks all day seems to work much better for me.

I know there are a lot of guys on RS that are big into fitness/health. I'm sure they could be more than I could :P

[ree666]

Valour, what works for me is watching my intake.
My diet was most of the issue with loosing weight and being in shape.

For me I have been focused on cardio but still hit the weights.

If you are trying to loose weight ONLY focus on that as your goal.
You will be able to bulk up fine when you have reached you weight goal.
Drop the weight first before building up your muscle mass.

I have been at this for a year now and it is an ongoin process.
I know I could have dropped weight faster, I know that I could have got to my goal by now but the biggest thing is a change of lifestyle.
Eat healthy....NO CHEAT DAYS!!!

Keep strict with yourself. Doing this for yourself is the best decision of your life.

deuel_1, first off AWESOME JOB!!! That's a great job so far.
Whatever you have done this far is great.
I think at this point you need to change up your workout.
Your body has become accustomed to being stressed out in the same way every workout.

Try some high rep, low weight workouts. Get your heart rate up and keep it up.
Mix in loads of cardio and you will start dropping again.

Bottom line with dropping body fat/weight is to keep your heart rate up and watch your diet. Do these things and you will see results.
Stay away from heavy weight unless your goal is to build muscle mass.

This has been what has worked for me. No special tricks, no crazy diet, no supplements, just dedication and hard work and I have never felt better!!!
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No cheat days, but a cheat meal is fine for that day. Im adamant about proper diet however, alot of us who work out eat for the sake of eating to bulk, cut weight. It has become a chore to have a strict diet or eating tasteless chicken and eggs all day. We are constantly stressed with our daily lives why stress yourself even more by withholding a certain food, why not reward yourself something nice and not permanently eliminate all cheat foods. Eat in moderation, if you want that whopper on wednesday, work your ass off a little more at the gym that day. Its not always about physical health,but also your mental aswell, so kick ass at the gym and let those endorphins sink in.


“Man…. Because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived.”
― Dalai Lama XIV

So, eat!

[Excelsis]

your diet doesn't have to be boring, you could change up your protein foods once in a while, like add new spices, sauces, make it taste different and it'd seem you're eating something entirely different.. just make sure what you're adding is edible
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[vafanculo]

I concur, all diet. I've lost 85 pounds to date, and finally broke my recent plateau. The more extreme your diet, the more extreme your gains (or losses, in our case).

Working out is also a must if you don't want flab. I still have a bit of a gut, but I love how I got solid arms, chest, shoulders, and legs.. (something I wouldn't have if I didn't lift). And don't cheat your legs. Do your squats.

We're all humans. If you want to cheat, go ahead. Just make sure that you have a good 10-15 days of constant non cheating days before you indulge in a pie, fries, or whatever your poison is.
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[instantneedles]

If you know how to contract tour muscles properly, doing resistance workouts definitely helps. It's what creates definition. Compared to lifting weights, it's alot less damaging to your bones and alot more focused on defining muscle. Definitely try pushups and tricep dips.
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[Excelsis]

:suspicious: i agree with doing resistance, but how does lifting weights damage bones? It strengthens them and adds support from the gain in muscle

[nguyen604]

if you want to be naturally buff, then you could go for pushups but if you want a machine build body then i say go flat bench with dumb bells

[BoostedBB6]

Thought I would update this thread.

Currently sitting at 179lbs and feeling pretty darn good (still not to MY ideal look but working on it).

At this point I am still struggling with getting rid of belly fat and the "man boob". I have lost a lot since I started out. Went from a 42 to a 32 waist size.
Went from XXL to M shirts.....needless to say, my wardrobe has shrunk (downside to loosing the weight but well worth it).

Now I want to get toned and more definition but I look at my upper body and am not happy here. I'm trying a variety of things, mainly weights now to build the muscle mass but anything else I can do? I don't want to drop to much more weight as I am happy with a 175-180 weight range, but I want this fat/flab gone.......

Advice?

[subordinate]

Awesome job!

But you aren't going to lose that belly/boobs if you don't lose more weight. The way I'm doing, lose weight first - trying to keep as much muscle mass as possible via diet intake (at 178lb as well), dropping down to 160lb or so, then I plan on bulking up.

Lose some more weight, lift heavy/explosively (powercleans, snatches if you can, etc), sprints up hill, eat well - then pack on some more muscle mass. This is what im doing.

You prob have to do alot of core work near the end of your goal because of the excess skin.

[BoostedBB6]

Yup.....stupid skin!!

Not wanting to drop more weight but it is part of the game I guess.
Putting on the muscle mass seems to bo a non-issue for me so that is a plus, just tired of the constant cardio I have been doing. Trying to burn off the fat as much as possible and at the same time keep some mass.

Anyone in the SS/WR area want to school me on how its done. I'm still pretty noob to the whole gym scene and working out. Just been doing a lot of cardio and weight tranning. Nothing fancy, just basics and it has worked so far but I'm at the last push and want a nicely toned body by winter.

[Suprarz666]

Cardio is unecessary for fat loss. All you need is to lift heavy+ follow a good diet. Having said that, im not saying to stop doing cardio, but feel free to tone it down a notch.

[BoostedBB6]

Cardio is unecessary for fat loss. All you need is to lift heavy+ follow a good diet. Having said that, im not saying to stop doing cardio, but feel free to tone it down a notch.

So what would people consider going heavy?

I never really lift light or do high reps and low weight.

My attempt is to do sets of 3-4 sets of 10-12 reps. I try and go as heavy as I can so that the last 2-3 reps of my last set I am really pushing myself to get those last ones out.

Should I be going heavier and dropping the reps down?
I know this is a general and probably a hard question to answer, but I'm just looking for peoples opinions on the matter.

[Suprarz666]

Personally i like following 3sets 5reps. Doing something like Starting Strength is pretty good.

[subordinate]

3sets of 5 is more for strength. It will still make you more defined, aka, muscle growth, but won't be as effective than training for hypertrophy - which I think boosted wants.

You have the right Idea Boosted, maybe cut down to 3 sets of 8-10 reps working set, that is roughly 70 and a bit up, of your 1 rm. Don't be afraid to cut the weight down a bit. Example, I bent over row 1 rm 185ish? - I make my working sets of 3 sets of 8 reps at 135. I work the overhand first (being weaker), then underhand. I won't lie to myself for the sake of finishing the exercise, if it's easy, I will increase next workout.

and Don't rest for too long, keep in consistent.

What exercises do you do btw? might give us more insight.

[BoostedBB6]

3sets of 5 is more for strength. It will still make you more defined, aka, muscle growth, but won't be as effective than training for hypertrophy - which I think boosted wants.

You have the right Idea Boosted, maybe cut down to 3 sets of 8-10 reps working set, that is roughly 70 and a bit up, of your 1 rm. Don't be afraid to cut the weight down a bit. Example, I bent over row 1 rm 185ish? - I make my working sets of 3 sets of 8 reps at 135. I work the overhand first (being weaker), then underhand. I won't lie to myself for the sake of finishing the exercise, if it's easy, I will increase next workout.

and Don't rest for too long, keep in consistent.

What exercises do you do btw? might give us more insight.

I will need to get some decent muscle mass to take up the extra skin that is left from my largest days....considered surgery to deal with this but would prefer to not have to.

As for what I do when I go to the gym.
My normal day at the gym is started off with a 10-15min stint on an elliptical/bike to get my heart rate up a bit. Then I get on the weights for 1hr or so. This usually consists of 1 of 3 days (chest/arms, back, legs). I try and alternate my workouts so that I don't run myself into the ground.
I keep my intervals very low, 12-15 seconds between sets so that I maintain a high heart rate. I have been told that doing this helps to get some cardio out of the weights.

Until recently, I would finish off with 1hr of cardio.

[planb]

you've got enough weight, so push yourself to do some chest workouts, like chest presses and you'll be fine. afterwards, try cutting.

[hal0g0dv2]

^^^ welcome

[Durrann]

Keep it up buddy !
I'm trying to cut this flab around me
It's pretty tough now that Christmas is around the corner lots of good food chocolate and alcohol
All about portion control now
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