Fat Loss Muscle Gain.

Well I have a question.
I found a workout plan for upper body and I'm wondering if I could burn 1+ pounds of fat from this in a couple days or day.

MONDAY:

Bench press 3x10

Incline 4x3
Barbell curl 3x10
Shrugs 3x10
Lat Pulldown 3x10
Close-grip bench 3x5
Dumbbell rows 3x10
T-bar rows 3x5
3-way dumbbell raises 3x10
Wrist curls 3x10

Im sorry but i would say NO, you cant burn that much fat in that little time, only becouse your doing some routine.
 
To lose fat you should undjust your diet, and do ALOT of cardio!

LOL!

You have to burn at least 3500 calories to burn a lbs of fat

thats right !!
 
why do people think everything is so easy to do.
 
i might just get a majic stick and become next and the youngest Mr. O.

I was just asking, I have no clue about this stuff.
Another question doing a rountine would build up my muscle mass but to burn off my fat for the mucles would show I would need to do Cardio?

yes you will have to do cardio.

The basic explenation is you burn more calories than you consume.

Also mostly you cant burn fat and build muscle at the same time (takes alot time)
So there is somthing such as cutting and bulking, so if you want to lose fat...go ahaid and cut, than if you think you got to a good leve, go ahaid and bulk and build some muscle

Sorry if i was too hard on ya.

Any more question...just ask

a really easy way to burn fat is alot of reps off of everything that you can do. if you want to go have some fun while losing weight, go into your backyard with a couple of budies and just wrestle until you feel like you cant anymore. this will work muscles that you never knew you had. and it should make you lose pretty quickly.

so HOW THE HELL are you sposed to burn fat if it takes that much callories to burn such little fat :S, any sudgestions about burning fat, and ones u can do alone

so HOW THE HELL are you sposed to burn fat if it takes that much callories to burn such little fat :S, any sudgestions about burning fat, and ones u can do alone

Get off your lazy butt and run.

You want to gain muscle and lose fat.
you gain a pound a week..what is it, fat or muscle?
 
You need to track your bodyfat % to be sure.
 
To gain muscle and lose fat you need to have the right training and nutrition for your level of fitness and unique body.
 
Determine your metabolic needs.  that means, what the right mix of Protein carbs and fats is for you.  Then do menu planning and stick to it.
 
Start with the least possible amount of cardio.  Only add it if you are gaining muscle and fat and alterations (less fat, less protein, or less carbs as % of whole) to your menu plan do not stop the fat gains.
 
To keep the muscle gains going, you need to keep your body in the adaptation phase...that is, trying to catch up with your training.  So, your training has to keep the body unaccustomed to what you are doing.
 
Measure bodyfat weekly - at the same time, with the same tools!  Adjust your training and menu plan accordingly.  You will learn more than you can imagine and save years of gaining and losing, by going straing to your goals.

and how do you measure ur body fat please

Hey PWG
 
Look in this post for my answer to the same question you posted there: Amount of time to lose 1% body fat
 
Everyone should read the file they were sent when they joined the forum…the Top 12 Questions…alot is addressed there.
 
Go to the following post at the top of All Forums >> [Bodybuilding & Fitness] >> Nutrition
“How Many Calories Do You Need: Calorie Calculators”
 
…and download the calculator from the bottom of the post.
 
With my answer and that calculator you can:
1)    Determine your daily caloric needs for your goals
2)    Determine and track your Bodyfat (measure once a week at same time with same tools)
 
Next: You need to determine what the best mix of Protein cabs and fats for your body is.
 
Then: Create a menu plan and follow it for a week.
 
While I use a program to track my caloric intake vs. my body fat and lean mass…I DO NOT need to enter every item of food.  I do use a program as a journal and put in anything I do differently from my plan.
 
For instance, instead of rice last night with meal 5 I had sweet potato.  I had to be sure the amount of sweet potato gave me the same nutrient balance as rice.   Because something like ½ cup of rice is the same as a cup of sweet potato.
 
Over time I have worked out meals that meet my needs for 600 calories a meal in the P/F/C ratios my body needs to meet my goals…so I eat them…and if I change…then I figure out the new meal and add it to my repertoire.
 
My calories are going to go up so my meals will go to 680 calories or something…I make those adjustments once in my plan…then eat by my plan.
 
Any questions?
 

ok...BUT, how do i measure my body fat

I cant believe you asked that again..but ok...
 
Here is a calculator that allows you to use skinfold calipers or tape measure to determine your body fat.
http://www.pcis.net/gagne/fitness/Entry.htm
 
If you do not have calipers...just use a tape measure.  take measurements where it asks depending on male/female
 
Enter the weight age etc...weigh yourself at the time of measurement and alway weigh on the same equipment at the same time for ongoing monitoring.
 
At the bottom where it says: Body Composition Results...your bodyfat will show.
 
These tape measure measurements are not as good as caliper...but gets you started.

ok, sorry about that (askin twice) its just when i checked it didnt give me an answere im in england and this is an american website mite have something to do with that, and im not lazy i do lots of cardio, and my diet is the cleanist its being on my life not saying its perfect because its not just keen on gettin the 6 pack abs :p thanks guys

So, PWG what is your current weight and body fat%?

i dont know my body fat its too complicated, im tyred today went to the gym for an hour and half then swimming for an hour :p the usual lol, well i weigh 58kg and im 15

PWG-
 
Ahh, 15..you are a hormone factory..lucky dog!!!
 
Do you have access to a tape measure?
 
If not, get a string and use it and compare to a long ruler...
 
Give me these circumference (all the way around)measurements (do not indent the skin when measuring):

1. Upper Arm - around the thickest par tof the biceps/triceps with arm held straight out to the side (perpendicular, that is at 90 degrees) palm down
   
2. Abdomen - level of your belly button..
   
3. Forearm - with arm held straight out to the side (perpendicular, that is at 90 degrees) palm up

Be sure to tell me the unit of measure you are using!!!
 
Do it when you have the energy.

im 5 foot 7
arm - 11 inches (bicep not tensed fully)
for arm - 10 inch
abs around belly button 29 inch

:P what do you mean by a hormonal vactory is that a good thing and why :p thanks, add me if you like to msn shaun_j_b@hotmail.com

Ha ha
 
...ok that was funny, but I won't share it with you yet cause it was not the right info for someone your age!
 
What is the measurement around your neck 1/2 way between chin and collar bone..that will get me a better number.
 
Sorry about that

lol ok, did it say i have alot or something? ill measure it tommorow its late now, what do you mean by a hormonal vactory by the way, and it would be easier to talk if u add me to msn shaun_j_b@hotmail.com or aim - pimpwivgunz cheers

I must be super human or something. LOL But i distinctly remember, losing 11 pounds or so in 1.5 months, and did not do any cardio, and did not lose much muscle if any from the looks of it back then. All i did was really watch what i ate, and when i ate it.

PWG ...hormone factory...alot of people want muscle growth and fat loss are buying and taking precursers for hormones and you are at a point where you are making tons of it naturally.
 
It is a good thing.  It is a good time for you, for quite a while!
 
I asked for the wrong info from you...so I got the wrong answer.
 
Sorry, I dont do msn messenger...but this is good cause it lets otheres with similar questions follow.
 
Bench270  WHOA...losing 11 pounds in 1.5 months....that is totally possible but I am not so sure it was all fat..I hope you were trying to drop weight!!!  When you keep your protein high and lower fat and carb intake, the body does lose a lot of water too.
 
...I just gained 5 pounds in a little over a week...and though I would love that to all be muscle...some was water and some muscle....and some was probably fat too

ok kewl, so how DO i measure my body fat, becuase im working for a 6 pack for the ladies :p

I can tell you, I just need the measurement around your neck 1/2 way between chin and collar bone..?  No Indenting the skin again.

The links I gave to you before will allow you to determine your BF with just a tape measure.

Oh, and did you say you have calipers or something?  Calipers are more accurate.

If you are training with weights, eating close to your caloric maintenance, and you add cardio...or lower your food intake...you will start to lose that fat and get those abs.

To get down lower and really show them..you either need to train like crazy and eat a bit less or start measuring your BF and caloric intake, and train apropriatley to keep the fat coming off. 
 
I assume you are training your abs!!

And this:

• Whole healthy foods, no junk.
  
• Balanced diet. 
  
• 2-3 liters water a day. 
  
• Multivitamin to insure you have the nutrition to support optimal losses. 
  
• At least 8 hours of restful sleep a night.

yes i do them things as much as i can, but i dont understand what the measurement is u want from me :S

The circumference of your neck at the level of your adams apple.
So, the measurement around the middle of your neck.

ok i dont see how this can be very accurate at all but its:

13 inches

PWG...as far as accuracy...all the methods we can use ourselves at the moment are based upon assumptions, some of which may not be appropriate to us...such assumptions as age, weight...

Let me show you.  I compare many BF testing methods to see how they work with my body.  So here are the test results from the last batch...
16.34% -Tape measure 3 location
14.5% - Tape measure 2 location
9.4% - Skin Fold 3 Location
15.9% - Skin Fold 4 Location (actually an average of multiple tests of: 4 folds-15.1%, 1 fold-13.2%, 2 folds-19.4%)
11.27% - Skin Fold 7 Location
16.6% - Bio-electrical Impedance

So you see, they vary, but are mostly in the ballpark.  I use the 4 Skinfold to track changes in my body because it gives the most available range for change (from 15.9 to 8% has lots of room) so I can measure smaller changes in my physique.

Your body fat tests at 8.99 - 12.5% using the Tape measure 2 location
That means you have 50.5 - 53 kg Lean Body Mass
and 5-7 kg of Body fat

You can do this too using the link I gave above for bodyfat testing...then you can monitor the changes in your muscle and fat as you buff up or cut down.

so what is my body fat %, i stil dont get how this can work becuase the measurments around my body cud be pure muscle and just by a tape measure u cant tell that, also any 1 at all know something good to eat after a work out, and after cardio thanks