Any help with routine please

Atm ive added a few isolation exercises and have been supersetting them.  But ill add more in. 

thanks

James

Cool!  Let me know how it goes in a week!

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I just have a few questions about my cardio;

Will classes such as cario kick, spinning etc be enough to burn my body fat?

Is training in the morning (before breakfast) best time to burn fat?

I thought that it was bad as your glycogen stores will be low, so the body will resort to using protein as an energy substrate in the form of lean muscle tissue, but then again, ive read that is the optimum time to do so?

Btw, is cottage cheese good for cutting

thanks

James

Is training in the morning (before breakfast) best time to burn fat?

I thought that it was bad as your glycogen stores will be low, so the body will resort to using protein as an energy substrate in the form of lean muscle tissue, but then again, ive read that is the optimum time to do so?

There is a slight advantage to training within 30 minutes of rising if the goal is fat loss.   Will you burn some amino acids for energy, yes.  So take BCAAs or have whey right when you rise to spare muscle.
 

Will classes such as cario kick, spinning etc be enough to burn my body fat?

They will increase your calories out...and if you want to do that for cardio while in fat loss..why not...post exercise or 45 minutes.

Btw, is cottage cheese good for cutting

Dairy is not optimal for a cut or fat loss goal.  Fat free if you do...

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Just wondering if it is ok to swap the potatos for pasta and the tuna for prawns?

Also, what forms of cardio can i do outside of the gym.

I find running difficult as i always seem to get stomach cramps.  Ive started doing 1 minute burst of punches on a bag then one minute rest for 10-15mins and then the same with a skipping rope but vary the skipping in each interval.

Im going to get my body fat % done tomorrow and see if i need to reduce the calories again.  I weighed myself and im roughly 94kg but dont know if that is from fat or muscle but my body measurement have increased (such as size).

thanks

James

Just wondering if it is ok to swap the potatos for pasta and the tuna for prawns?

For fat loss...sweet potato is even better and Pasta is really not good.
 

I find running difficult as i always seem to get stomach cramps.  Ive started doing 1 minute burst of punches on a bag then one minute rest for 10-15mins and then the same with a skipping rope but vary the skipping in each interval.

Intense interval training (like the bursts of intervals with the bag and jumping rope etc) is verry effective.  Or moderate bouts lasting 45 minutets - 60 minutes.
 

 

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Just wondering if you could give me a rough cardio workout that doesn't involve using cv kit as i find them boring!!  Ill do skipping, punches on the bag, exercises classes, bike rides, running (not too keen but will do if need to) and anything else. How long should i do cardio for as well.  Was thinking of 30mins during my lunch hour when im working a long day and 30mins after my weights.

thanks

james

Check this post out...
http://www.discussbodybuilding.com/Progressing_your_cardio_for_ongoing_results/m_167907/tm.htm
 
Remember that thinking about designing training for fat loss is a bit different than training for muscle gains!

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thanks, i mainly wanted to know what type of cardio i can do in addition to the list i gave above which i can do outside of the gym? 

Will body wegight exercises be effective?

thanks

James

Anything that involves continuous movement in large muscle groups and elevates the heart rate
Whatever you enjoy the most.

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lol, ok

thanks

im going to get my bf % done tomorrow and see if my diet and training has been working.

James

Hi

Just had my body fat done and the results are below;

Weight = 92.9Kg
Fat% = 15.2%
Fat Mass = 14.1Kg
Lean Body Mass = 78.8Kg

Just wondering if theres any changes i need to do.  Ive been doing cardio for 3-4 days now at 70-85% MaxHR for 20mins just before my lunch on my break.  Ive taken a week out with weights but will be starting again on saturday.  Ive also swapped pasta for sweet potato and moved the peppers to another meal as i couldn't eat them in the morning.

thanks

James

12/4/06 - 12.4% bodyfat
             24.9 BMI
             86.3kg total weight
             10.7% fat mass
             75.6kg lean body mass

6/7/06 - 15.2% bodyfat
             26.8 BMI
             94.52kg total weight (14 stone 12.4lbs, not sure if the kg is correct)
             15.2% fat mass
             80.2kg lean body mass (12 stone 8.8lbs, not sure if the kg is correct)

8/9/2006 - Weight = 92.9Kg
             Fat% = 15.2% 
             Fat Mass = 14.1Kg 
             Lean Body Mass = 78.8Kg

Result from 60 days:
Fat Mass -1.1 kg
Lean Mass -1.4 kg

Keep in mind that a week offf weights prpbably cost that 1.4 kg in lean mass drop.  Once you start training again that will likely come back putting you at around 14.8% BF +-

What is your goal now, still fat loss?
Looks like the calories are too low...but after a week with weights again check your measurements..you do take measurements? 
Neck, upper arm, fore arm, chest, waist, hips, leg, calf

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Ive only been doing fat loss for 3-5 days but didn't take my bodyfat before i started.  My goal is only to cut for a month then go back to bulking after this month.  I take measurements every saturday.  I think im going to see if the weights have any effect and then get my bf% done again.  Will i need more calories if my lean muslce tissue is dropping too much?

thanks

James

If you are losing lean muscle then either your diet (or other factors such as sleep, stress, etc) is preventing fat from being liberated, or your total calories are too low.  Try to keep ADDING muscle as you lose fat.

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