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| What should I be doing to achieve my ideal body shape? https://pick-up-artist-forum.com/viewtopic.php?f=137&t=89732 |
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| Author: | ConfusedSuds [ Fri Apr 15, 2011 3:37 am ] |
| Post subject: | What should I be doing to achieve my ideal body shape? |
I much prefer the slimmed tone look as opposed to bulky. Ideally I want 5-7% body fat, with no stomach fat, and thin legs. How would I go about doing this? Currently I'm 150-155 lbs at 6" to 6"1 (183cm) I used to be 142lbs-145lbs in the summer, but a few random binges and lots of eat outs with friends + the winter season raised my weight. I haven't worked out in 1 - 2 months, because I was trying to shed pounds by calorie cut, but failed (might have even gained a pound). Currently I'm going to attempt to do a 7 day water fast, and then slowly and gradually consume liquids and then light calorie snacks and do a 1000 -1500 calorie diet until I reach my goal (5-7% body fat). I'll do some cardio in the morning and after school and then do p90x ab ripper 3x a week + circuit training everyday. Tips/Help? |
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| Author: | Savlon [ Fri Apr 15, 2011 6:53 am ] |
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if you want to lose weight fast and trim up quickly then get on the thermogenics... like hydroxy cut hardcore or something like that... they arent the healthiest way of losing weight but they are effective... also if you can get hold of a product called clembuterol then that will make you strip fat FAST! lol... its a fat stripper they use for race horses but people take it as well because its so effective... but it may be illegal lol... i'd just stick to a lot of cardio and a healthy veggie filled diet! good luck! lol |
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| Author: | Vanazzul [ Fri Apr 15, 2011 1:04 pm ] |
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Idealy if you want to lose body fat, you have to up your metabolism. Best way to do so is to increase your muscle mass. Not talking about becoming Arnold here, but just build up some muscle or at least maintain what you got. While cardio will grant you a quick calorie/fat loss, it's a one shot deal, meaning once you stop, you stop burning calories/fat. To be able to last a full day, your body needs a minimum amount of calories, that's called the Basic Metabolic Rate (BMR). If your calories intake is lower than your BMR, your body will compensate the lack of energy by breaking down proteins, which will lower your muscle mass. Lowering muscle mass reduces your BMR which leads to fewer calories needed to perform basic life functions. With that said, I would got with 2-3 days of intense muscular exercise (work out the large muscle areas like legs, back, chest and abs) to up your BMR. Cardio on off days for faster results. If would also go with what Savlon suggested and go with veggies filled diet but would keep a high protein intake to build muscle mass faster (remember, your cardio will make your break proteins into energy). Clearly, I stick away from wheat-based carbs until you hit your desired body fat %. Then again, if your BMR goes higher, you can obviously start carbs again as you can take in more calories than before. Hope this helps. Good luck! |
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| Author: | Tiger6Niner [ Fri Apr 15, 2011 3:21 pm ] |
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im guessing a water fast is where you cut back on water? thats the one thing you dont want to do. water is essential and if you arent properly hydrated, you wont be able to train to your max potential. also look at your diet. are you eating healthy or eating crap? weight loss and bodybuilding come from diet and exercise so its essential to do both. you'll want atleast 1 day a week rest as well. since you dont want to bulk too much, bodyweight exercises are good and you'll still build strength. focus on pushups, t-pushups, squats, chinups (overgrasp grip), horizontal plank, side plank and sit ups. what kind of circuits and cardio do you have planned? hi intensity circuits can be far more effective than running at fat burning as more muscles are worked. also do you have any dumbbells or weights? |
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| Author: | ConfusedSuds [ Fri Apr 15, 2011 9:58 pm ] |
| Post subject: | |
Uh I have a adjustable bench, a chinup bar 25/15/8 lb dumbbells. For circuits I was just going to do 5 pullups/chinups 15 pushups 15 crunches 5 squats and repeat with lots of cardio. Additionally I might do some basic curls, flys, shoulder presses so I don't get weaker. A water fast is actually 7 days without any food at all, (except maybe fruit/veggie juice if you can't sustain it) and drinking mass amounts of tea + water to avoid ulcers. |
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| Author: | tooothpick [ Sat Apr 16, 2011 4:41 am ] |
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Figure out your maintenance level (calories consumed per day to maintain your current body). Eat 500 less calories than it per day. |
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| Author: | Tiger6Niner [ Sat Apr 16, 2011 9:42 am ] |
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im assuming you have 2 of each dumbbell. try this circuit 10 reps, no more than 10sec rest between each exercise. repeat circuit 10 times 1. Overhead farmers carry with a 25lbs dumbbell each hand, shoulder press them so they are above your head, arms are straight but not locked out at the elbow. keep your stomach tight and your back straight, then start walking. each step counts as 1 rep 2. T pushup Perform a pushup and once you are in the up position lift your right hand off the ground and keep your right arm straight and rotate your upper body to form a t shape. lower the same way, repeat for the other side for 1 rep. Make sure you tense your core muscles to keep a straight line from head to toe. 3. Squat thrusters With a 15lbs dumbbell each hand, hold the dumbbells at head height with your elbows to your front (your arms should be bent at roughly right angles). Squat down making sure to keep your back straight straight at your abs tensed. As you reach the top of your squat, press the weights up and then lower them back down to head height. Thats 1 rep 4. Pushup rows. Not sure how well this works with round dumbbells (hexagonal dumbbells dont roll) because they may be unsteady. If its on grass or a grippy surface where they wont roll, this will work. Perform a pushup, in the up position, raise one of the dumbbells in a rowing action. Lower it back down and then raise the opposite side for 1 rep If the suggested weights are too heavy, reduce them but maintain the reps. The circuit is about intensity so you dont want more than a 10sec break. These exercises will concentrate on your core muscles and will help tone your stomach far more than plain situps. |
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| Author: | winger123 [ Tue Apr 19, 2011 1:38 am ] |
| Post subject: | Wanna lean out? |
You are on the right track- It sound like you are already pretty lean, but I used P90X to get crazy lean Cut out almost all your carbs and workout first thing in the morning- you will see results |
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| Author: | Biggie24 [ Tue Apr 19, 2011 2:02 am ] |
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If you can get to a local gym try taking Jack3d pre workout. It gets me focused and gives me the energy to get my ass in the gym and work like never before. Personally I am a bulky guy and love crushing heavy weights. This stuff helped me press more than I could before and gave me energy after the workout. Took it 3 hours ago, still no crash... Just throwing that in here, more energy = more drive to work harder = more potential to burn calories B24 |
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| Author: | L_G [ Sat Apr 23, 2011 3:13 am ] |
| Post subject: | |
Quote: (remember, your cardio will make your break proteins into energy).
Not trying to be an a**hole here Vanazzul, as you have made some good comments about BMR!! But that is not true.......the only time your body will use protein as and energy source is in extreme starvation, i.e when you have no carb (glucose) or fat (lipid) stores to use as an energy source. 2-vt71408.html?start=15 Have a look at my first post in this thread, should help you out a bit. TTo make my point again, I dont agree in low carb diets...its is a short term solution to a long term issue! If you can create and maintain healthy (healthreally = balanced!) eating and exerscise habits then you might not get the quick results everyone seems to want but you will be able to maintain your progress and it should avoid the up and down weight gain/ weight loss that so many people go through. In addition if you want to "cut" or "shred" up a good way is to keep resitance training an add in some High Intensit Interval training(HIIT). So instead of going for a long run you could do something like, jog 2mins, 100% sprint 30 secs, walk 1 mins then repeat 5,6,7,8 times. This can be adapted for other excersies, rowing maching, bike, cross traininer ect. or you could do some interval sprints. Something like 4 X 400m 15 secs rest in between, then move to 4 X 200m, 4 X 100, 4 x 50m....you can adjust rest times and amount of work to your current firness and gradually increase the intensity as you progress... hope that helps. |
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| Author: | MrMatt [ Sat Apr 23, 2011 5:58 am ] |
| Post subject: | |
Quote: If you can get to a local gym try taking Jack3d pre workout. It gets me focused and gives me the energy to get my ass in the gym and work like never before. Personally I am a bulky guy and love crushing heavy weights. This stuff helped me press more than I could before and gave me energy after the workout. Took it 3 hours ago, still no crash...
I don't think you should get jack3d pre workout... It is just not healthy...+ It has some creatine and I doubt that's what you need to accomplish your goal. I know a ton of people who tried and didn't like it because they would feel like throwing up/dizzy after taking it. B24 You said you are 150 lbs at 6,1? And want to LOSE weight? To me, this is already too skinny. At 6,1, you should weight about 170lbs to be in a NORMAL shape. Personally, I'm 6.2, 189 lbs, 7% bodyfat, and I want to get to 200lbs (Still at 7% bodyfat). You should get a real workout to gain mass. You only need to ajust it so you don't get some fat. You will need to watch you diet, and focus on machines and isolated muscles. For example, use the "butterfly" machine instead of doing bench press. |
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| Author: | Tiger6Niner [ Wed Apr 27, 2011 6:07 am ] |
| Post subject: | |
also try doing crossfit workouts. you wont build bulk, but the intensity will help burn fat as well as increase endurance "angie" 100 Pullups 100 Pushups 100 Crunches 100 Squats for time. complete 100 reps of the exercise before moving onto the next. |
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| Author: | stephan [ Wed May 04, 2011 12:07 am ] |
| Post subject: | |
You can lose weight by both exercise and controlling your diet. If you think your fats cannot be reduce just only by exercise you try protein diet but also do some exercise with it. The best exercises are running and swimming to reduce weight. In protein diet you have to eat just proteins and avoid carbohydrates. |
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| Author: | The Big Bad Wolf [ Sun May 08, 2011 8:16 pm ] |
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[youtube]http://www.youtube.com/watch?v=2PdJFbjWHEU[/youtube] Exercise. and: http://www.the21convention.com/2011/04/ ... t21c-2010/ (Click and watch the video) Nutrition! |
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