View Full Version : this is bad..


tramsformer
October 13th, 2004, 10:59 AM
hey. ive been trying to lose fat for a while now (i posted a while ago). Ive been signed up to the gym for about 2 months 1 week now. I do weight training about 3 times a week and I do cardio 2 to 3 times a week (40 mins on the bike, 2 times its AM cardio once its around afternoon). Anyway my goal was to lose fat and a bit of weight and to gain in strength. This was 2 months ago. I have lost about 4 kg which I am pretty happy with, and I have also increased in weights and my arms are now more defined, I am happy with that. However, i still have a lot of fat around the gut and thigh area. I never really concentrated on what I should eat (im now trying to eat 3 meals and 2 snacks a day, fruit veges nuts etc) but I was wondering if my cardio and weightlifting is enough? What can I do to lose the fat, but still maintain this weight?

I also got somefew small questions.
1. is swimming good cardio? does it have to be constant swimming? i like to swim but havent eally in a long time, so not sure i can swim non-stop for 40 minutes, even if it is really slow strokes.
2. would it have been better if i had done a lot of cardio in the first few months, then started to weight lift?
3. Right now for my weight lifting i do the following excerises
Bicep preacher curls, DB Bicep curls, seated hammers, DB Preacher curls 1 hand), overhand grip barbell curls
Tricep french press, tricep pushdown, cable tricep extensions
Elevated dumbbell bench press, dumbbell fly, cable flys, decline bench
shoulders vertical dumbell press, cable pullups (not sure if its called this, the one where u hold onto a bar and pull it up to the chin area), cable front and side raises.
I know I should be doing legs and back etc but I kind of hoping i still got a growth spurt in me (17 turning 18 in december, only 5'8), so will doing leg exercises screw me over if i do have some growth still?
Also, is my routine okay for the body parts? Should i be doing deadlifts (whatever they are..), i read you should do them and the others to get bigger muscles, look "bigger".
4. If i eat right and take on your advice you give me, will 6 weeks be good for losing a lot more fat? I kind of want to be able to take my shirt off in the summer (im in australia) and not be THAT embarassed, lol. im not really that fat (76kg) but yeah i got killer love handles right now. and 6 weeks is around my bday too.

Anyway thanks for the help.

Siscoe
October 13th, 2004, 11:17 AM
1. is swimming good cardio? does it have to be constant swimming? i like to swim but havent eally in a long time, so not sure i can swim non-stop for 40 minutes, even if it is really slow strokes.

Swimming is great cardio. Do what you can, build a base.

2. would it have been better if i had done a lot of cardio in the first few months, then started to weight lift?

No, it wouldn't have. Weightlifting while at a calorie deficit helps you keep muscle mass, which keeps your metabolism running faster, which burns more calories.

3. Right now for my weight lifting i do the following excerises
Bicep preacher curls, DB Bicep curls, seated hammers, DB Preacher curls 1 hand), overhand grip barbell curls
Tricep french press, tricep pushdown, cable tricep extensions
Elevated dumbbell bench press, dumbbell fly, cable flys, decline bench
shoulders vertical dumbell press, cable pullups (not sure if its called this, the one where u hold onto a bar and pull it up to the chin area), cable front and side raises.

As an honest critique, your workout sucks. Waaay to much isolation work, not nearly enough compound movements. If you can't do a pullup, stop doing bicep isolation work.

Stick to big, compound movements. Bench Press, Military Press, Chinups/Lat Pulldowns, Dips, Squats, Deadlifts. Your muscles don't work in isolation EVER - why train them in an unnatural way?

My suggestion in this are would be to find a professionally made program - you eliminate a large part of the possibility of developing a muscle imbalance, which could lead to injuries.

I know I should be doing legs and back etc but I kind of hoping i still got a growth spurt in me (17 turning 18 in december, only 5'8), so will doing leg exercises screw me over if i do have some growth still?
Also, is my routine okay for the body parts? Should i be doing deadlifts (whatever they are..), i read you should do them and the others to get bigger muscles, look "bigger".

Do leg exercises - you won't stop a growth spurt by doing swuats and deads. As for how to do Deadlifts:http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html. Enjoy.

4. If i eat right and take on your advice you give me, will 6 weeks be good for losing a lot more fat? I kind of want to be able to take my shirt off in the summer (im in australia) and not be THAT embarassed, lol. im not really that fat (76kg) but yeah i got killer love handles right now. and 6 weeks is around my bday too.

You'll make progress in 6 weeks - progress you can see, if you stick to a solid eating plan.