Hi everybody.

I'm a newcomer and I'm sure you've seen threads like mine before.

I've tried reading faqs and basicly most of the information on the site, so I think I'm well fitted for the this project.

Allthough I want to double check to make sure I've got it right...

The first thing to do, is to make sure you can do 45 minutes of 80% of my maximum heartrate right? Using "aerobic cardio training", right?

But what is that exactly, and how do I know what my maximum heartrate is. This might be an obvious question, but since I'm from Denmark, I might just not understand what aerobic cardio training is..

On additional stats, I'm a 20yo male, I'm not fat or overweight, I'm about 189 cms and weight about 79 kg (sorry, don't know the feet and lbs comparison to those numbers) - but I have quite some bodyfat that needs to go, and if I don't do something soon, I will also get the computer-guys belly pretty soon..

Regards,
Pac

PS: Hope this is the right place to put the thread.

Hi everybody.

I'm a newcomer and I'm sure you've seen threads like mine before.

I've tried reading faqs and basicly most of the information on the site, so I think I'm well fitted for the this project.

Allthough I want to double check to make sure I've got it right...

The first thing to do, is to make sure you can do 45 minutes of 80% of my maximum heartrate right? Using "aerobic cardio training", right?

But what is that exactly, and how do I know what my maximum heartrate is. This might be an obvious question, but since I'm from Denmark, I might just not understand what aerobic cardio training is..

On additional stats, I'm a 20yo male, I'm not fat or overweight, I'm about 189 cms and weight about 79 kg (sorry, don't know the feet and lbs comparison to those numbers) - but I have quite some bodyfat that needs to go, and if I don't do something soon, I will also get the computer-guys belly pretty soon..

Regards,
Pac

PS: Hope this is the right place to put the thread.

Aerobic exercise is pretty much anything not involved with weights... treadmill, cross trainer, rower, bike machine etc.
You can measure heartrate by using a heartrate monitor or just measure heart rate for 6 seconds and multiply by 10 to get it in heartrates per min.

Most ppl will tell you to do HIIT instead of 45 min cardio. And incorporate weight work into training to build muscle.

Diet is also important. You need to work out how much calories you need per day to maintain weight, and then calculate how much needs to be taken off to have weight loss. (Check the stickies for the formula).

Welcome to the Forums!!! Congratulations on deciding to want to make a change for the better.

Max HR = 220 - Your age. So it's 200 for you.

As for cardio, you can either do 45mins 60%(120)-80%(160)HR or HIIT. I've tryed both and even though I like HIIT because is alot shorter the 45mins is what I've been doing lately because is giving me better results.

Either one will work, but try both out for about a month each and find out which one works out better for you. If you're doing the 45mins @ 60-80% then it is best that you do it on an empty stomach (morning) for optimal fatloss.

:gl:

Junier.

1. First you want to get your diet under control.

Find out what you eat, find out about nutrients, carbs/fats/protein, efa's, complex/simple carbs or HI/LOW gi index carbs etc. What is good food, what is bad food. Check these links:

http://www.bodybuilding.com/fun/david7.htm
http://www.bodybuilding.com/fun/stella9.htm
http://forum.bodybuilding.com/showthread.php?s=&threadid=81315

I suggest tracking what you eat in a journal, www.fitday.com works great for that.

Find out how much calories you need daily, and how much calories you need to cut daily to loose fat:

http://michaelandkendra.com/BMRCALC/bmrcalc.htm

Eat 5/6/7 meals daily, most people restrict their carbs lateron in the day also.

Some diet tricks you might want to go into: first; you can experiment with the nutrient ratio's, you can cycle calories to boost metabolism from time to time, and you can restrict carbs and also cycle carbs. It's good to be aware of these things.

Also don't be shy of good fats, EFA's are great for you health, you gotto eat fat to burn fat.

When you have your diet incheck - the basis for fatloss - then look into your exercise:

2. Lift weights and keep lifting heavy so you keep your muscles, also add cardio, some people do cardio 3 times a week, others 7 times, or even twice a day, whatever gives you good results and doesn't drain your body.

I like very long and slow cardio as it burns fat directly and isn't very taxing on your body. Others do intense cardio like you say, just know that intense cardio isn't a prerequisite for fatloss, intense cardio improves your condition moreover.

Doing a combination of slow/moderate/intense/HIIT cardio is a good idea. Also change equipment from time to time.

Also remember, not planning is planning to fail, write down your goals and your meal plan. This was the biggest mistake I constantly made. Your brain isn't a super-computer that remembers your goals, calories, and cardio time etc.

I hope these basics help you out.

Hey guys, thanks for taking time to answer me.

I just got back from the gym where I did 45 minutes of 80% cardio training on a stepping-thingie.. (stepmaster or something?)

I was able to do it pretty well, I got alot of sweat on the forehead, but I wasen't ghasping for air thoughought the exercise, so I guess my shape isn't way off base.

I think I will try your suggestion, Evil Hx Coupe, and do 80% Cardio for a month, and then try HIIT for a month.
But for now, do I do this cardio exercise every day for the next 30 days, or is it only every 2nd day, like i know from muscle-restitution...? (or how you spell it in english ;) )

It seems that I have a lot of reading to do, thanks to your linksubmissions Sazuki, so I will do so right after I've gotten something to eat, that training made me really hungry.

/ Pacroon!

You can try to do it everyday for optimal fatloss... If you start feeling weak/tired just back down to 5 days a week.

With the 45mins of low-med intensity cardio you dont have to worry about burning muscle as long as you're eating enough calories a day.

With HIIT you have to be a bit more carefull since you push yourself alot harder and if your body is lacking energy it'll go for the muscle.

You can try to do it everyday for optimal fatloss... If you start feeling weak/tired just back down to 5 days a week.

With the 45mins of low-med intensity cardio you dont have to worry about burning muscle as long as you're eating enough calories a day.

With HIIT you have to be a bit more carefull since you push yourself alot harder and if your body is lacking energy it'll go for the muscle.

Allrighty! So far I've been on it four days.. I haven't yet read the nutritionguides by sazuki, but I will read those throughly now..

So far I haven't really noticed a loss in weight, but I didn't really expect that after such a short while anyway :) Allthough I have noticed that Im really hungry all the time, so I try to eat the 6 meals a day..

The most important thing is DIET. I would start off by doing a lot of research and planning. Buy the food supplies you need to stay on the diet. Pick a starting date, and stick to the diet from there.

It's so important to stock up. I used to eat all fast and semi-fast food (mostly out of convenience/laziness), but once I knew what I should be eating and had the supplies to make my meals, it made it so easy to stick to the diet.

The most important thing is DIET. I would start off by doing a lot of research and planning. Buy the food supplies you need to stay on the diet. Pick a starting date, and stick to the diet from there.

It's so important to stock up. I used to eat all fast and semi-fast food (mostly out of convenience/laziness), but once I knew what I should be eating and had the supplies to make my meals, it made it so easy to stick to the diet.

I've just read all the info Sazuki contributed, but I still don't feel totally informed.

I think I now have a basic understanding of what is good nutrition and not - but I still don't really know what I should eat, how much of what, and that sort of thing.

79KG is about 173 pounds. Which is just about what john weighed before his bulking phase. You might want to look a the food logs link off the main page http://www.johnstonefitness.com/php/menus.php and look at the june-july 2004 month for some ideas.

Good Luck

Mark

Stay off the scale at first and don't obsess about pounds... give your body a couple of weeks to get acclamated... it might be couple before you notice any change.

- Here a link with the most common "healthiest foods in the world".

http://www.whfoods.com/foodstoc.php

- And here a somewhat short list of quality food:

Proteins
======

Chicken Breast
Turkey Breast
Lean Ground Turkey Breast
Swordfish
Orange Roughy
Salmon
Tuna
Crab
Lobster
Shrimp
Top Round Steak
Top Sirloin Steak
Lean Ground Beef
Buffalo
Lean Ham
Egg Whites or Egg Substitues
Low Fat Cottage Cheese
Filet Mignon
Ahi
Tri Tip Steak


Carbohydrates
===========

Baked Potato
Sweet Potato
Yam
Squash
Pumpkin
Steamed Brown Rice
Steamed Wild Rice
Oatmeal
Barley
Beans
Corn
Strawberries
Honeydew Melon
Apple
Orange
Fat-Free Yogurt
Whole Wheat Bread
Grits
Cream of Wheat
Pasta


Vegetables
========

Broccoli
Asparagus
Lettuce (Dark Green)
Carrots
Cauliflower
Green Beans
Green Peppers
Spinach
Tomato
Peas
Brussels Sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion
Celery


Fats
===

Flaxseed Oil
Olive Oil
Safflower Oil
Primrose Oil

Stay off the scale at first and don't obsess about pounds... give your body a couple of weeks to get acclamated... it might be couple before you notice any change.

This is a good plan, wait about a week and you just might surprise your self.

I waited until week 4 to start taking progress pictures. I wish I had started this on day 1.

~Todd

TaxiTodd > I actually took one from day one, but I don't think I'll take every day photos though.

Sazuki > Thanks, I also made a FitDay account, unfortunately, I have NO idea about what most of the foods I eat are called in english - so I have to make a bunch of Custom Foods - and I think the danish food declarations are different from those you have - ours dosen't show all the vitamin concentrations and things like that - just the carbs/protein/fat and kcal amounts + a few other.

But now I'm probably able to get a picture about healty and unhealty food, but how much of what do I need in order to live healty and still lose weight (and later on, grow muscle)?

Somebody talked about a fail in metabolism - I don't think I know what that is.

mlyday > I'm not bulking atm, right now I'm doing cardio exercise, the first thing John did, and my goal is to try it for 30 days, right now I'm on 5 days in a row - and determined.

/ Pac :claphigh:

TaxiTodd > I actually took one from day one, but I don't think I'll take every day photos though.

Sazuki > Thanks, I also made a FitDay account, unfortunately, I have NO idea about what most of the foods I eat are called in english - so I have to make a bunch of Custom Foods - and I think the danish food declarations are different from those you have - ours dosen't show all the vitamin concentrations and things like that - just the carbs/protein/fat and kcal amounts + a few other.

But now I'm probably able to get a picture about healty and unhealty food, but how much of what do I need in order to live healty and still lose weight (and later on, grow muscle)?

Somebody talked about a fail in metabolism - I don't think I know what that is.

mlyday > I'm not bulking atm, right now I'm doing cardio exercise, the first thing John did, and my goal is to try it for 30 days, right now I'm on 5 days in a row - and determined. / Pac :claphigh:

Start a journal in that forum to keep up your daily updates. Sounds like you are getting off to a good start. DON'T forget the weight training, next to diet it is the most important thing in cutting.

TaxiTodd > I actually took one from day one, but I don't think I'll take every day photos though.

Sazuki > Thanks, I also made a FitDay account, unfortunately, I have NO idea about what most of the foods I eat are called in english - so I have to make a bunch of Custom Foods - and I think the danish food declarations are different from those you have - ours dosen't show all the vitamin concentrations and things like that - just the carbs/protein/fat and kcal amounts + a few other.

But now I'm probably able to get a picture about healty and unhealty food, but how much of what do I need in order to live healty and still lose weight (and later on, grow muscle)?

Somebody talked about a fail in metabolism - I don't think I know what that is.

/ Pac
Hej!
Måske du skal prøve Body for Life modelen. Hvert måltid skal indeholde 50/50 kulhydrater/proteiner, der hver er på str med din knytnæve, 6 gange om dagen.

Held og lykke!

Start a journal in that forum to keep up your daily updates. Sounds like you are getting off to a good start. DON'T forget the weight training, next to diet it is the most important thing in cutting.

I won't forget weighttraining, but not while doint the 5 day cardio exersice, right? I thought it was impossible to lose fat and gain muscle at the same time.

Or at least not what you should do... not what John Stone did anyway.