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External
Since: Jul 13, 2006
Posts: 24
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(Msg. 1) Posted: Thu Jul 13, 2006 3:07 pm
Post subject: Lowering bodyfat
Imported from groups: misc>fitness>weights, others (more info?)
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External
Since: Mar 07, 2005
Posts: 660
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(Msg. 2) Posted: Thu Jul 13, 2006 6:33 pm
Post subject: Re: Lowering bodyfat [Login to view extended thread Info.]
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"stryped" <stryped.DeleteThis@hotmail.com> writes:
> I am 6 feet 180. My scales say I am between 16-18%
> bodyfat. (depending on the time of day) I would like to decrease my
> bodyfat percentage. I watch what I eat. I run 2.6 miles 3-4 days a
> week. I lift weights for about 25 minutes 5 days a week. Generally
> inclined bench, flat bench. tricep pull downs, shoulder
> shruggs. This is all I have time for and not wanting to be a body
> builder or anything.
25 minutes 5 times a week is plenty of time for weight training.
However, your choice of exercises leaves a *lot* to be desired. If
you want to lose weight and grow muscle then you have to involve more
of your body than the arms and shoulders. Choose either incline bench
or flat bench (your choice) and replace it with some form of squat.
Forget the tricep pull down. If you have a limited amount of time you
are far better off doing pullups. Likewise lose the shrugs and
replace them with deadlifts. You'll still stimulate your traps, but
you'll work almost every other part of your body as well.
> Should I just keep doing what I am doing or is there more I should
> do? It takes me anywhere from 20 minutes to 22 minutes to complete
> my run. SHould I run longer?
Are you meeting your goals? Are you getting better at running? 2.6
miles 3-4 times a week sounds like plenty to me. Depending on your
goals you might even try running less. Another alternative is to mix
in something like Tabata intervals. Google for more info.
> Also the scales I bought have some type of "hydration level". I am
> always at the upper end of what it says are normal. Mostly over. It
> is typically 65. Even after a long sweaty run. What is this for and
> is it a good measure of anythign?
Sorry, can't help you there.
Jason |
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External
Since: Jul 07, 2006
Posts: 127
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(Msg. 3) Posted: Thu Jul 13, 2006 7:05 pm
Post subject: Re: Lowering bodyfat [Login to view extended thread Info.]
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"stryped" <stryped.DeleteThis@hotmail.com> wrote in message
news:1152817673.598072.256490@b28g2000cwb.googlegroups.com...
> x-no-archive:yes
>
> I am 6 feet 180. My scales say I am between 16-18% bodyfat. (depending
> on the time of day) I would like to decrease my bodyfat percentage. I
> watch what I eat. I run 2.6 miles 3-4 days a week. I lift weights for
> about 25 minutes 5 days a week. Generally inclined bench, flat bench.
> tricep pull downs, shoulder shruggs. This is all I have time for and
> not wanting to be a body builder or anything.
>
> Should I just keep doing what I am doing or is there more I should do?
> It takes me anywhere from 20 minutes to 22 minutes to complete my run.
> SHould I run longer?
>
> Also the scales I bought have some type of "hydration level". I am
> always at the upper end of what it says are normal. Mostly over. It is
> typically 65. Even after a long sweaty run. What is this for and is it
> a good measure of anythign?
Do you have legs? lol. You might like the way your legs look already, but
since that's where the biggest muscles are, you can make good muscle gains
by doing something to work those muscles as well. I do a full body workout
in just over a half hour, I think you could do the same.
> >> Stay informed about: Lowering bodyfat |
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External
Since: May 13, 2006
Posts: 153
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(Msg. 4) Posted: Thu Jul 13, 2006 7:06 pm
Post subject: Re: Lowering bodyfat [Login to view extended thread Info.]
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stryped wrote:
> x-no-archive:yes
>
> I am 6 feet 180. My scales say I am between 16-18% bodyfat. (depending
> on the time of day) I would like to decrease my bodyfat percentage. I
> watch what I eat. I run 2.6 miles 3-4 days a week. I lift weights for
> about 25 minutes 5 days a week. Generally inclined bench, flat bench.
> tricep pull downs, shoulder shruggs. This is all I have time for and
> not wanting to be a body builder or anything.
>
> Should I just keep doing what I am doing or is there more I should do?
> It takes me anywhere from 20 minutes to 22 minutes to complete my run.
> SHould I run longer?
>
> Also the scales I bought have some type of "hydration level". I am
> always at the upper end of what it says are normal. Mostly over. It is
> typically 65. Even after a long sweaty run. What is this for and is it
> a good measure of anythign?
Diet is 90% of getting lean. How is your diet?
--
Robert Schuh
"Everything that elevates an individual above the herd and
intimidates the neighbour is henceforth called evil; and
the fair, modest, submissive and conforming mentality,
the mediocrity of desires attains moral designations and honors"
- Nietzsche
http://www.hardbopdrums.com/ >> Stay informed about: Lowering bodyfat |
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External
Since: Jul 13, 2006
Posts: 8
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(Msg. 5) Posted: Thu Jul 13, 2006 9:27 pm
Post subject: Re: Lowering bodyfat [Login to view extended thread Info.]
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--
"stryped" <stryped.TakeThisOut@hotmail.com> wrote in message
news:1152817673.598072.256490@b28g2000cwb.googlegroups.com...
> x-no-archive:yes
>
> I am 6 feet 180. My scales say I am between 16-18% bodyfat. (depending
> on the time of day) I would like to decrease my bodyfat percentage. I
> watch what I eat. I run 2.6 miles 3-4 days a week. I lift weights for
> about 25 minutes 5 days a week. Generally inclined bench, flat bench.
> tricep pull downs, shoulder shruggs. This is all I have time for and
> not wanting to be a body builder or anything.
>
> Should I just keep doing what I am doing or is there more I should do?
> It takes me anywhere from 20 minutes to 22 minutes to complete my run.
> SHould I run longer?
>
> Also the scales I bought have some type of "hydration level". I am
> always at the upper end of what it says are normal. Mostly over. It is
> typically 65. Even after a long sweaty run. What is this for and is it
> a good measure of anythign?
>
>Don't worry, I'm almost certain if you amped up your intensity levels in
>the gym you still wouldn't have to be worried about getting "too big" or
>looking like a bodybuilder- but that's what you need to do. get a bit more
>muscle on your frame...muscle that will eat away at your fat stores..even
>when you're at rest. Running endlessly only goes so far and is catabolic.
>Start running short hard sprints to hit fast twitch fibers and not so many
>long-winded 20 minute jogs..the idea again here is to build muscle. How
>many chunky/soft sprinters have you seen? Right.. they are all lean and
>have great muscular development..and they lift weights too, without looking
>like a bodybuilder.
Robert N. Marting
http://www.greatformdvd.com/ >> Stay informed about: Lowering bodyfat |
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External
Since: Dec 08, 2004
Posts: 187
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(Msg. 6) Posted: Thu Jul 13, 2006 11:59 pm
Post subject: Re: Lowering bodyfat [Login to view extended thread Info.]
Archived from groups: per prev. post (more info?)
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stryped wrote:
> Also the scales I bought have some type of "hydration level". I am
> always at the upper end of what it says are normal. Mostly over. It is
> typically 65. Even after a long sweaty run. What is this for and is it
> a good measure of anythign?
Read the section on "Bioelectric Impedance" at
http://www.new-fitness.com/body_fat_measuring.html for some insight .
For other articles, google "bia hydration" (without quotes). Since
hydration affects the BIA measurement, I wonder how your scale
determines hydration level from (persumably) the BIA measurement. I
presume you do not pee on the scale  . >> Stay informed about: Lowering bodyfat |
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External
Since: Jul 13, 2006
Posts: 5
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(Msg. 7) Posted: Fri Jul 14, 2006 12:21 am
Post subject: Re: Lowering bodyfat [Login to view extended thread Info.]
Archived from groups: per prev. post (more info?)
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> I am 6 feet 180. My scales say I am between 16-18% bodyfat. (depending
> on the time of day) I would like to decrease my bodyfat percentage. I
> watch what I eat. I run 2.6 miles 3-4 days a week. I lift weights for
> about 25 minutes 5 days a week. Generally inclined bench, flat bench.
> tricep pull downs, shoulder shruggs. This is all I have time for and
> not wanting to be a body builder or anything.
>
> Should I just keep doing what I am doing or is there more I should do?
> It takes me anywhere from 20 minutes to 22 minutes to complete my run.
> SHould I run longer?
My opinion... you run the same distance in the same amount of time 3-4 days
per week. You also do the same lifting routine 5 days per week. My
suggestion would be to change your routine. Try running a longer distance.
Try running the same distance, but faster. Do pushups instead of one of the
benches. Mix it up. Do whatever, but do it differently. >> Stay informed about: Lowering bodyfat |
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Since: Jul 13, 2006
Posts: 24
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(Msg. 8) Posted: Fri Jul 14, 2006 8:32 am
Post subject: Re: Lowering bodyfat [Login to view extended thread Info.]
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External
Since: Jul 13, 2006
Posts: 24
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(Msg. 9) Posted: Fri Jul 14, 2006 8:35 am
Post subject: Re: Lowering bodyfat [Login to view extended thread Info.]
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Since: Jul 16, 2005
Posts: 139
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(Msg. 10) Posted: Fri Jul 14, 2006 12:09 pm
Post subject: Re: Lowering bodyfat [Login to view extended thread Info.]
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stryped wrote:
> I eat a breakfast ceral bar in the mornings during the week, then a
> bananna. I drink a diet coke and a bottle of water. During the day I
> snack on turkey jerky, peanuts and some blueberrys. Lunch is turkey,
> peas, diet coke, some grapes. Dinner is basically whatever my wife
> cooks. I do this Mon-Friday. Saturday and SUnday because I am hoem I
> eat more.
Pitiful. You need to learn more about nutrition or you will never see
single digit bodyfat.
Try tracking your calories with a free online program like FitDay @
http://www.fitday.com
You need to make sure you are eating enough calories (to maintain or
support new muscle growth) but also enough protein/carbs/(good) fats -
after logging your food choices into FitDay it will give you a pie
graph that you can easily see where you are lacking in nutrients.
I'm assuming you have a Tanita scale which are notoriously off the mark
for a real bodyfat readings - thats why you see such variances in it
according to your hydration level, time of day etc. Its ok as long as
you see a downward trend in its readings, but get a caliper bodyfat
test at your gym if they offer it and compare it to your scale.
joanne >> Stay informed about: Lowering bodyfat |
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Since: Jul 13, 2006
Posts: 24
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(Msg. 11) Posted: Fri Jul 14, 2006 1:50 pm
Post subject: Re: Lowering bodyfat [Login to view extended thread Info.]
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Since: Jul 14, 2006
Posts: 2
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(Msg. 12) Posted: Fri Jul 14, 2006 5:25 pm
Post subject: Re: Lowering bodyfat [Login to view extended thread Info.]
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stryped wrote:
> x-no-archive:yes
>
> I am mainly wanting to loose belly fat and gain some upper body muscle.
> By the way, I dont have a squat rack and my knees bother me when I do
> some sort or leg exercise.
>
> By the way, I wen for about a 10 mile bike ride last night. Got home.
> After awhile checked the scales. Weighted 179.5 and 16 % bodyfat. This
> mornin weighed the same but was 18% bodyfat. What gives?
1. Stop top posting.
2. Get measured with calipers if you want a more accurate measurement of
body fat. >> Stay informed about: Lowering bodyfat |
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External
Since: Jul 14, 2006
Posts: 2
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(Msg. 13) Posted: Fri Jul 14, 2006 5:28 pm
Post subject: Re: Lowering bodyfat [Login to view extended thread Info.]
Archived from groups: per prev. post (more info?)
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stryped wrote:
> x-no-archive:yes
>
> I am 6 feet 180. My scales say I am between 16-18% bodyfat. (depending
> on the time of day) I would like to decrease my bodyfat percentage. I
> watch what I eat. I run 2.6 miles 3-4 days a week. I lift weights for
> about 25 minutes 5 days a week. Generally inclined bench, flat bench.
> tricep pull downs, shoulder shruggs. This is all I have time for and
> not wanting to be a body builder or anything.
>
If you work the same muscles 5 days a week, they will never have time to
recover. Work different groups each time at the gym. You want to gain
muscle mass everywhere to lower body fat. This increases your metabolism,
unlike running, which burns calories AND muscle mass. Make sure you are
getting enough protien too. >> Stay informed about: Lowering bodyfat |
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External
Since: Feb 07, 2005
Posts: 976
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(Msg. 14) Posted: Fri Jul 14, 2006 8:16 pm
Post subject: Re: Lowering bodyfat [Login to view extended thread Info.]
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"stryped" <stryped.TakeThisOut@hotmail.com> wrote in message
news:1152899438.125996.95970@b28g2000cwb.googlegroups.com...
> x-no-archive:yes
>
> Why is this pitaful?
Because you're top posting for one. If you expect any help here, I would
recommend you change. >> Stay informed about: Lowering bodyfat |
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