[hibiscusdoll]

I thought this was nojeel's thread ? He was the topic starter of this.

yeah..but he hasn't been around lately X___X

[thosaid]

what machines are good to work out on at the gym? i finally signed up for the gym for the first time but i dont know what sort of workout routine i should do. i wanted to slim down and tone. not get any bulk. could u suggest a work out routine for the gym?

[K.x.R.Love]

gaah hi Jon =) ahha
uhmm lets see i have no equitment at home sadly but i like to eat ahah but i'm not. fat. but i do have an excess layer on top of my belly that id like to get rid of, sum yucky love handles, & maybe try to thin my thighs a bit. Can you Give me sum tips?

Thanks a Million =)

[seesheen]

is it better to cardio before or after weight training??
someone told me that doing weight training before cardio helps you lose weight
is that true??
i normally do cardio before weight training
because i get tired faster if i do it the other way around

[xHarii]

sitting in the tub diet thingy? whatttt????

i think 100 for 5'4 is too light, not a very healthy weight. if you insist in going down in weight i think 110 would be great and definitely no less than 105 unless u want to be one of those skinny anorexic asian girls. if u want to cut down the fat u must first start with exercises that brings up your heart rate: running and swimming.

well... i don't want to be like those anorexic asian girls, but i just want to slim down my legs?
anddd does saran wrap + jogging really work...
how long till results start showing up too?

[byuntae]

^ Saran wrap? please elaborate.. If it's what I think it is, you're only losing water weight and it's really unhealthy for you. So unless you're a wrestler or boxer, don't do it.

[Nojeel]

People generally don't use saran wrap. People are trying to losing water weight generally wear anywhere between 3-4 layers of clothes and/or use sauna suits and trash bags underneath their clothes to train.

byuntae is correct. Unless you preparing for a compeitition to make weight when your short on time, then cutting water weight is pointless and risky. Your not burning any fat, this type of training just makes you weigh less on the scale, you won't see no physical changes, cause once you start eating normally again, then all that weight it going come straight back. Those people you see who do these type of things are trained athletes, there's been too many cases where high school wrestlers died from cutting too much weight for example.

You should not try to lose water weight only unless you are supervised by a trained professional, there's been more than one case of people trying to cut too much weight and died because of aneurysms and sezuires. If you just trying to sweat more and burn more calories, eat right, eat smart, and exercise accordingly.

[crystal_t33rs]

Hello to anyone who can answer my question. ^^

What kinds of different leg exercises can I do? My thighs and calves are huge and I really want to slim them down a bit. At first, I thought it was genetics, but I want to hold onto that small hope that exercise/working out can help them. lol. I do believe I eat right. I mean, I eat a lot of small meals a day with no soda/coffee(I hate them. XD). Junk food is almost non-existent but not not there. haha. ^^;

[bLufurBaLL]

sorry for putting this up again..but i relaly wanna get buff and get rid of my belly
this is wat im doing right now

Breakfast-6:45
special k with milk
2 slices of whole wheat bread..40 calories per slice
and water or oolong tea

Lunch-11:30
salad with chicken
and water

Last Meal-3:30
salad with avacados and muchroom with vinnegrette dressing
or
grilled chicken with mixed vegetables with worcestershire sauce

MY EXCERSIZE-
tae kwon do for 90 minutes almost everyday 6 days a week

i get home and shower, have a protein shake and lift about 50 reps of bicep curls and 50 reps of anything else..

but i wanna lose more weight and get more toned...can u guys fix this for me?

I think you mentioned this earlier. But it's important to eat as often as you can. Many people think if they eat less and eat better, they'll lose weight.. it doesn't work like that. You have to eat often and better. =]
If you are wondering why, it's cuz your current diet is slowing your metabolism.

[byuntae]

People generally don't use saran wrap. People are trying to losing water weight generally wear anywhere between 3-4 layers of clothes and/or use sauna suits and trash bags underneath their clothes to train.

Ah I know the multi layer method too well.. had to drop ~3.5 lbs in less than 30 minutes for a wrestling match

[watcher]

1. will the body ever 'get used to' wind sprints?
2. better to do cardio separately from weight training or at the same time? if at the same time, i am guessing it's better to do after? (so you have energy to get through weight training first)
3. whey or soy based protein? or better yet, best protein supplement for both muscle building and fat loss?
4. vitamin supplements necessary?
5. currently 6'1", 175lbs, ~18% body fat aiming for ~> 180~190lbs, 10~12% body fat. working out 3~4 times a week, and cardio 4~5 times a week (as my schedule permits). progressing slowly but looking to get rid of the pesky layer on the abs and bulk up a little. suggestions welcome
6. suggested daily caloric intake? (one days i work out and on days i dont?)

[all4u]

so i SUCK at running. most of the time when im at the gym i head straight for the elliptical because i guess its lower impact and id like to believe in the idea that ellipticals burn more calories than running on a treadmill (is that true btw?). but the more i talk to people, the more i begin to think that running is better than just sticking to an elliptical... so 1. is it really better than an elliptical 2. is it bad that i cant run for 30 minutes straight (no breaks for walking, i can do maybe 12~13 minutes, 20 if i REALLY push myself) and 3. any advice for a plan to get better at it?

plz and thank you:)

[Nojeel]

1. will the body ever 'get used to' wind sprints?
2. better to do cardio separately from weight training or at the same time? if at the same time, i am guessing it's better to do after? (so you have energy to get through weight training first)
3. whey or soy based protein? or better yet, best protein supplement for both muscle building and fat loss?
4. vitamin supplements necessary?
5. currently 6'1", 175lbs, ~18% body fat aiming for ~> 180~190lbs, 10~12% body fat. working out 3~4 times a week, and cardio 4~5 times a week (as my schedule permits). progressing slowly but looking to get rid of the pesky layer on the abs and bulk up a little. suggestions welcome
6. suggested daily caloric intake? (one days i work out and on days i dont?)

-1. Your body will adapt to any exercise you do over time. That is why it is important to periodize your program.

-2. If your planning on doing cardio and weight training the same day (if your schedule permits), I would recommend doing cardio in the mornings and weight training at night.

-3. Lol, I always find this question the most humorous. (in a good way) Protein neccessarily doesn't contribute to fat loss, it promotes muscle growth= which in time, with cardiovascular activity fat loss occurs from muscle formation and the cardio exercises.

-Whey basically has the highest BV content and it most used in the weight training world due to his effectiveness in increasing muscle while also aiding in recovery. It's a byproduct of cheese, so generally people who are highly lactose intolerant don't consume whey as much. Whey is easily digested but it's ususally on the expensive side, so expect to put in a good investment in getting quality whey protein. The most popular whey protein is from ON(optimum nutrition) and CytoSport, there are other brands of course and you should do your research, but personally I've used both and both work really well. So in conclusion, it's the best proven protein supplement so far.

-Soy is cheaper then whey, and it's the main choice of protein for vegans and vegetarians. They also help you to recover from when your overtraining (a BIG plus) They are also generally more 'healthy' as people call it, because it has been said they reduce the risk of different type of cancer, like colon, prostate, breast, that's why it's more popular with women because it has been said that soy protein actually increases estrogenic attributes. You can't take it also if your on any prescription drugs because it has been proven to give people side effects. IMHO, I think soy based protein is useless, because you can get the SAME and MORE amounts of nutrients from legumes (i.e, dry beans, lupins, peanuts, peas, etc). But the choice is up to you.

-4. Very, you don't get all the nutrients from food only. Whether your trying to gain weight or lose it, you'll always be defienct in some kind of nutrients. That is why it is important for you to be supplementing.

-5. You can't do two things at once, You can't gain muscle muscle and lose that much body fat at the same time, or else you won't put on any muscle mass because of the excess cardiovascular exercise your perfomring, you have to pick one or the other and periodize your program and change cycles.

-6. Your calorie intake; that is a broad question. You need to know your BMR, (I'm guessing your a male because I don't know that much 6'1 females ) You need to have more information, the calorie calculator you see online isn't very accurate. Alot plays into your calorie intake daily, there's alot of factors into it, how much eat a day normally, how much work out, if you work, how much you sleep, if you have a job, is it vigorous work or a desk job, etc. Once you know all that, then you can input your ratio of fats, protein, and carbs in that order. Basically if you trying to gain muscle mass you need moderate fat, high in protein, and high in carbs; to lose weight you need have low in fat, moderate in protein, and high in carbs (don't believe those 'low carb' diets, there all fads)

Hope this helped and sorry if there's some typos.

so i SUCK at running. most of the time when im at the gym i head straight for the elliptical because i guess its lower impact and id like to believe in the idea that ellipticals burn more calories than running on a treadmill (is that true btw?). but the more i talk to people, the more i begin to think that running is better than just sticking to an elliptical... so 1. is it really better than an elliptical 2. is it bad that i cant run for 30 minutes straight (no breaks for walking, i can do maybe 12~13 minutes, 20 if i REALLY push myself) and 3. any advice for a plan to get better at it?

plz and thank you:)

It's ok, I suck at running too Alot of people are, haha. No matter what anyone saids, running is the single most effective cardiovascular exercise. There are other exercises that burns more calories and use more assisted muscles in shorter time, yes, for example: swimming, raquetball, rock climbing, wrestling. But you can't swim straight for an hour, or do all those other things continously.

If you want to increase your endurance, try increasing your distance by 1/2 mile every 2 week. The craze right now are doing HIT routines. It basically stands for high intensity training, which is like wind sprints (you run at full speed as fast as you can for 15 secs, and rest 30-45 secs, then repeat, etc.) You can also do that with swimming as well.

[watcher]

-1. Your body will adapt to any exercise you do over time. That is why it is important to periodize your program.

-2. If your planning on doing cardio and weight training the same day (if your schedule permits), I would recommend doing cardio in the mornings and weight training at night.

-3. Lol, I always find this question the most humorous. (in a good way) Protein neccessarily doesn't contribute to fat loss, it promotes muscle growth= which in time, with cardiovascular activity fat loss occurs from muscle formation and the cardio exercises.

-Whey basically has the highest BV content and it most used in the weight training world due to his effectiveness in increasing muscle while also aiding in recovery. It's a byproduct of cheese, so generally people who are highly lactose intolerant don't consume whey as much. Whey is easily digested but it's ususally on the expensive side, so expect to put in a good investment in getting quality whey protein. The most popular whey protein is from ON(optimum nutrition) and CytoSport, there are other brands of course and you should do your research, but personally I've used both and both work really well. So in conclusion, it's the best proven protein supplement so far.

-Soy is cheaper then whey, and it's the main choice of protein for vegans and vegetarians. They also help you to recover from when your overtraining (a BIG plus) They are also generally more 'healthy' as people call it, because it has been said they reduce the risk of different type of cancer, like colon, prostate, breast, that's why it's more popular with women because it has been said that soy protein actually increases estrogenic attributes. You can't take it also if your on any prescription drugs because it has been proven to give people side effects. IMHO, I think soy based protein is useless, because you can get the SAME and MORE amounts of nutrients from legumes (i.e, dry beans, lupins, peanuts, peas, etc). But the choice is up to you.

-4. Very, you don't get all the nutrients from food only. Whether your trying to gain weight or lose it, you'll always be defienct in some kind of nutrients. That is why it is important for you to be supplementing.

-5. You can't do two things at once, You can't gain muscle muscle and lose that much body fat at the same time, or else you won't put on any muscle mass because of the excess cardiovascular exercise your perfomring, you have to pick one or the other and periodize your program and change cycles.

-6. Your calorie intake; that is a broad question. You need to know your BMR, (I'm guessing your a male because I don't know that much 6'1 females ) You need to have more information, the calorie calculator you see online isn't very accurate. Alot plays into your calorie intake daily, there's alot of factors into it, how much eat a day normally, how much work out, if you work, how much you sleep, if you have a job, is it vigorous work or a desk job, etc. Once you know all that, then you can input your ratio of fats, protein, and carbs in that order. Basically if you trying to gain muscle mass you need moderate fat, high in protein, and high in carbs; to lose weight you need have low in fat, moderate in protein, and high in carbs (don't believe those 'low carb' diets, there all fads)

Hope this helped and sorry if there's some typos.

do you have exercise recommendations for fat loss? (is it just a bunch of cardio along with weight training a couple times a week?)

the info was quite helpful, thanks. i was planning on seeing a nutritionist anyways, but i pay a lot of money to see them. i felt i should know as much as i can going in so i can get more coming out.

[Nojeel]

do you have exercise recommendations for fat loss? (is it just a bunch of cardio along with weight training a couple times a week?)

the info was quite helpful, thanks. i was planning on seeing a nutritionist anyways, but i pay a lot of money to see them. i felt i should know as much as i can going in so i can get more coming out.

Fat loss isn't complicated, but it's not a simple process either, but just so hard to do, you know? For decrease in body fat mainly, you need to diet and increase your cardiovascular activity. Since your goal is to lower your body fat percentage, to help somewhat maintain your body from losing muscle mass and strength, do only cable exercises, no lever no free weights, just cables. Do moderate reps, 8-10, 2 sets each exercise, about 4 exercises each body part, that's it.

Yes, going to a registered dietitian is very expensive. Make sure your going to someone who has many years experience, not some recent out of college graduate. So some place that is know for their nutritional therapy designs, I don't know what kind of work you do, but some employers actually reimburse you for when you go to a nutritionist. Make sure their elaborate, detailed and accurate. What you should expect is they should check body fat with skin calipers, ask you what your eating now and how you consume food (chewing), weight history, if you on any prescriptions, food allergies, if your overconsuming food, your digestion. It usually takes 2 or more visits for a thorough examination. If they just sit you down and tell you what you need to eat by your height, weight, and current physical activity, get out of there.

Good luck, keep in touch.

[grazingbuffalo]

Wait wait, so you can't lose fat and build muscle at the same time? I am confused... My plan was to run/jog 30 min right when I wake up then do either a circuit of free weights or machines for 3-4 times a week. I am just trying to loss fat and tone up. Suggestions?

[XxMrsKimJJxX]

Hi, thanks for trying to help out with the professional way.
I want to ask for your advice.
First of all, I'm a girl with height 149cm and weight 40kg.
I wanted to lose 2kg. How long will the healthy way take and what should I eat to get a faster result?
I'm not fat but I'm not really the thin type either. However, all my fat accumulate at my stomach and thigh. And upper body just look miserably thin. What can I do to reduce the fat on my stomach and thigh but at the same time gain some fat to my arms and boobs?
Thanks!!

[parkse]

I believe (don't quote me on this) you can't build muscles (get big) and lose fat at the same time. You have to create a negative caloric balance so your body can convert fat in your body to energy. You have to eat over your recommended caloric intake to build mass.

When you lose fat though, it seems like you built muscles also because that layer of fat covering your muscle disappeared so your body looks more toned. If you're trying to get toned up, that cardio and weight lifting should do the trick.

[nooDlez oOo]

i am pretty thin girl, but i have a huge problem area, which is in my lower abdominal and oblique area. it looks as if there is a small tube around my stomach and my obliques.. ive been running for 20-30 minutes one day and doing the eliptical the next and switch back and forth. is there a way to lose a lot of it or all of the fat within 2 months?

[aaandy]

Ahh, after being on a hiatus from the gym I just started going again. I had maintained my diet but I stopped supplementing and I loss strength and mass dropped 7lbs now I'm currently 135, 7% bodyfat. More incentive to not fall behind once I get the ball rolling again.

Nojeel, can you recommend a multivitamin? Sometimes I feel like all the ones I'm taking are overkill.
I've taken Apex, ON (currently), and I was too wimpy to down more than two packs of Animal Pak haha it was just too much and nasty.

Other than that, I'm using BSN Cellmass and No Xplode, ON 100% Whey, and eating ALOT.