5 questions for G'em or others in the know

Martian Martin

Sorry, there is quite a few (I'm a noob)

Note: I am really just looking to burn off as much fat as possible. I have dropped bout 20 pounds in 3months so far.

1. Is it OK if I separate my crunches into 3 groups of ten. So, instead of doing 30 crunches in a row (which I find really hard) I would do 10 then rest for 30secs then another lot of 10, rest for 30 secs and so on...?

2. Am I better off (for fat burning) to use HIIT of 60rpm for 1min and then 75rpm for 1min or to go steady at 75rpm for the full ten mins - on a cross trainer.

3. I am currently using machine weights but I have heard people say that they are not as effective as free weights. For fat burning purposes, does it make a big difference? And if so, should I try lift the same weight when doing free weights as I am doing on the machines at the moment?

4. As I am working out mainly to just lose weight I have cut out all "bad" foods :mad: but do I also need to add in things like extra protein or extra supplements into my diet or is that simply for people looking to bulk up?

5. Finally, does it matter if I do cardio (cross trainer/running) on consecutive days? My plan is to up my Gym to go everyday but only doing weights every 2nd day - as I have heard that is important to do.

Anyway, thanks for your help with all of the above.

TommyKnocker

Hi There

I am no expert, but below are my opinions on the questions you posed

Martian Martin wrote: »

Sorry, there is quite a few (I'm a noob)

Note: I am really just looking to burn off as much fat as possible. I have dropped bout 20 pounds in 3months so far.

Congratulations on the weight loss so far. But if you are working out in a gym, ask if they do body fat measurements, and work on reducing and track this figure instead of just weight loss.

1. Is it OK if I separate my crunches into 3 groups of ten. So, instead of doing 30 crunches in a row (which I find really hard) I would do 10 then rest for 30secs then another lot of 10, rest for 30 secs and so on...?

Yep, there is nothing wrong with doing 3 sets of 3 crunches, However remember that your core involves you oblique (sides) and back also. So don't just do crunches or you may end up with muscle imbalances. Look for a complete core workout. Look at things like good mornings, straight leg dead lift, hyper extensions, reverse hyper extensions, wood choppers, side bends, Russian twists etc.

2. Am I better off (for fat burning) to use HIIT of 60rpm for 1min and then 75rpm for 1min or to go steady at 75rpm for the full ten mins - on a cross trainer.

IMHO HIIT will give you much better results than just steady state cardio. Also, as well as the crosstrainer, try the rowing machine and maybe threadmill just to mix things up a bit. Also have a look at the Crossfit Ireland site. Some of their workouts are relatively short but also quite intense, and will also give excellent fat burning results and well as increasing your fitness levels.

3. I am currently using machine weights but I have heard people say that they are not as effective as free weights. For fat burning purposes, does it make a big difference? And if so, should I try lift the same weight when doing free weights as I am doing on the machines at the moment?

Machines tend to isolate a single muscle where with free weights you will also use the surrounding muscles to stabilise the weight, so you get more bang for the buck. When switching to free weights, don't start trying to lift the same weight that you can with machines. Lower the weight or start with a empty Oly bar and concentrate on correct form. Once you have your form nailed, then start increasing the weight.

I would recommend either Strong Lifts 5x5 or Starting strength programs. You will find more about these programs on Google.

4. As I am working out mainly to just lose weight I have cut out all "bad" foods :mad: but do I also need to add in things like extra protein or extra supplements into my diet or is that simply for people looking to bulk up?

Supplements should only be used when you really need them and you should know why you are using each one. The most important thing for you to do first is to ensure that your diet is as clean as possible, and that you are eating a calorie deficit (about 500 calories daily). There is no magic to supplements especially protein. It is just another food source, which provides calories. So you can use protein while looking to lose weight, as long as you include the calories in your daily total and are running a deficit.

Post up a typical days food intake (everything that passes your lips in a day) and folks can point out if there is anywhere you could tighten it up.

5. Finally, does it matter if I do cardio (cross trainer/running) on consecutive days? My plan is to up my Gym to go everyday but only doing weights every 2nd day - as I have heard that is important to do.

My answer to this is "it depends". It depends on your level of fitness and powers of recovery. Your body only gets stronger when you are resting. So if you workout every day you might well end up over training, which can lead to injury or getting sick of the gym and relapsing. So take your rest days and use then to do some foam rolling, stretching and flexibility work.

Don't think in terms of losing weight. Think in terms of Changing your diet and lifestyle to a more healthier one, which you can keep up for the rest of your life.

Anyway, thanks for your help with all of the above.

Well that's my 2 cents worth.


Best Regards,

M

ray jay

Martian Martin wrote: »

2. Am I better off (for fat burning) to use HIIT of 60rpm for 1min and then 75rpm for 1min or to go steady at 75rpm for the full ten mins - on a cross trainer.

just on this point, if you can maintain the high intensity pace for 10 minutes then it doesn't count as HIIT. The hard portion of each interval has to be tough enough that you couldn't sustain it for the duration of the exercise. The easier part provides you with the time needed to recover for the next interval. A decent HIIT session should be really tough - so much so that you won't want to do anything else afterwards. Either do it after your other exercises or give it its own day

J-Fit

Martian Martin wrote: »

Sorry, there is quite a few (I'm a noob)

Note: I am really just looking to burn off as much fat as possible. I have dropped bout 20 pounds in 3months so far.

1. Is it OK if I separate my crunches into 3 groups of ten. So, instead of doing 30 crunches in a row (which I find really hard) I would do 10 then rest for 30secs then another lot of 10, rest for 30 secs and so on...?

That is ok to do but to be honest I'd avoid crunches altogether and train the core using hanging leg raises, reverse crunches (similar to a double leg lowering movement) and planks as a beginner.

2. Am I better off (for fat burning) to use HIIT of 60rpm for 1min and then 75rpm for 1min or to go steady at 75rpm for the full ten mins - on a cross trainer.

The former but to simplify it, try going 85-90% for 30 secs, followed by 1 min (very) easy. Repeat and play around with the work:rest ratios once you build up some work capacity. If 90% is too difficult at the start, back it off a little. Always remember to warm up. Do not go straight in at a high pace.

3. I am currently using machine weights but I have heard people say that they are not as effective as free weights. For fat burning purposes, does it make a big difference? And if so, should I try lift the same weight when doing free weights as I am doing on the machines at the moment?

Free weights won't equate to machine weights in terms of lbs or kg. Fat burning will be based on the intensity of your work as opposed to the type of resistance you use but it has to be said, free weights are superior as they will engage a far greater % of your muscle mass. You can make progress on machines and if you are a beginner, I see no reason why you can't use them as an introduction to free weights, but the goal should always be to graduate to free weights.

4. As I am working out mainly to just lose weight I have cut out all "bad" foods :mad: but do I also need to add in things like extra protein or extra supplements into my diet or is that simply for people looking to bulk up?

Extra protein? I would say yes, depending on your current intake of course. Supplements? Probably not. Whether or not you're trying to bulk up or not, everybody can benefit from a little extra protein. If you're looking to get into better shape you will be wanting to burn fat but you'll also be wanting to build muscle to a certain extent. Protein will help you recover quicker, will repair your muscles and will raise your metabolism because it's harder to break down than fats and carbohydrates. The net result when combined with weight training less fat mass and more muscle mass.

5. Finally, does it matter if I do cardio (cross trainer/running) on consecutive days? My plan is to up my Gym to go everyday but only doing weights every 2nd day - as I have heard that is important to do.

It doesn't really matter that much but if I were you I'd favour more weights than cardio. Having said that if you're doing HIIT, you'll be doing the right type of cardio. I'd skew it towards 3 resistance + 2 cardio.

.

Martian Martin

B-Builder wrote: »

Hi There

I am no expert, but below are my opinions on the questions you posed

Well that's my 2 cents worth.

Best Regards,
M

B-Builder wrote: »

Originally Posted by Martian Martin
Sorry, there is quite a few (I'm a noob)

Note: I am really just looking to burn off as much fat as possible. I have dropped bout 20 pounds in 3months so far.

Congratulations on the weight loss so far. But if you are working out in a gym, ask if they do body fat measurements, and work on reducing and track this figure instead of just weight loss.

Will do - thanks

1. Is it OK if I separate my crunches into 3 groups of ten. So, instead of doing 30 crunches in a row (which I find really hard) I would do 10 then rest for 30secs then another lot of 10, rest for 30 secs and so on...?

Yep, there is nothing wrong with doing 3 sets of 3 crunches, However remember that your core involves you oblique (sides) and back also. So don't just do crunches or you may end up with muscle imbalances. Look for a complete core workout. Look at things like good mornings, straight leg dead lift, hyper extensions, reverse hyper extensions, wood choppers, side bends, Russian twists etc.

That's good to know. I will look up those exercises.

2. Am I better off (for fat burning) to use HIIT of 60rpm for 1min and then 75rpm for 1min or to go steady at 75rpm for the full ten mins - on a cross trainer.

IMHO HIIT will give you much better results than just steady state cardio. Also, as well as the crosstrainer, try the rowing machine and maybe threadmill just to mix things up a bit. Also have a look at the Crossfit Ireland site. Some of their workouts are relatively short but also quite intense, and will also give excellent fat burning results and well as increasing your fitness levels.

OK, I'll give it a go-think I need to up the RPM anyway at this stage so it's 70RPM for 1min and then 85RPM for 1min.

3. I am currently using machine weights but I have heard people say that they are not as effective as free weights. For fat burning purposes, does it make a big difference? And if so, should I try lift the same weight when doing free weights as I am doing on the machines at the moment?

Machines tend to isolate a single muscle where with free weights you will also use the surrounding muscles to stabilise the weight, so you get more bang for the buck. When switching to free weights, don't start trying to lift the same weight that you can with machines. Lower the weight or start with a empty Oly bar and concentrate on correct form. Once you have your form nailed, then start increasing the weight.

I would recommend either Strong Lifts 5x5 or Starting strength programs. You will find more about these programs on Google.

Thanks for the advice, this is really for further down the line anyway after I shift another 10 or so pounds.

4. As I am working out mainly to just lose weight I have cut out all "bad" foods but do I also need to add in things like extra protein or extra supplements into my diet or is that simply for people looking to bulk up?

Supplements should only be used when you really need them and you should know why you are using each one. The most important thing for you to do first is to ensure that your diet is as clean as possible, and that you are eating a calorie deficit (about 500 calories daily). There is no magic to supplements especially protein. It is just another food source, which provides calories. So you can use protein while looking to lose weight, as long as you include the calories in your daily total and are running a deficit.

Post up a typical days food intake (everything that passes your lips in a day) and folks can point out if there is anywhere you could tighten it up.

Typical Day.
BF: 2 Wholegrain toasts with banana and a small bit of honey and Tea.
Snack: Fruit which might be 100g of grapes or another banana.
Lunch: It varies but something like (always with Tea)
Cucumber, Tomato and Lettuce wholegrain sandwich x2 or
Tuna, Cucumber wholegrain sandwich x2 or
Bowl of Tomato soup with 2 pieces of wholegrain of Weightwatcher bread.
Snack: Again varies but probably 50g raspberries with 50g strawberries with 30g of oats and Weightwatchers vanilla yoghurt.
Dinner: Cajun spiced Salmon steak with one sheet of noodles with 2
peppers.
or Dried Jamaican Jerk spice covered chicken breast with lemon
and corriander cous cous with 2 peppers or handful of broccoli.
or 1 Lamb steak with 150g of garlic and rosemary new potatoes
with a small side of kidney beans chickpeas

5. Finally, does it matter if I do cardio (cross trainer/running) on consecutive days? My plan is to up my Gym to go everyday but only doing weights every 2nd day - as I have heard that is important to do.

My answer to this is "it depends". It depends on your level of fitness and powers of recovery. Your body only gets stronger when you are resting. So if you workout every day you might well end up over training, which can lead to injury or getting sick of the gym and relapsing. So take your rest days and use then to do some foam rolling, stretching and flexibility work.
Not sure what foam rolling is but I'll look it up.

Don't think in terms of losing weight. Think in terms of Changing your diet and lifestyle to a more healthier one, which you can keep up for the rest of your life.

Anyway, thanks for your help with all of the above.
Well that's my 2 cents worth.

Top Man - Thanks for your help.

Best Regards,

M
M

Martian Martin

ray jay wrote: »

just on this point, if you can maintain the high intensity pace for 10 minutes then it doesn't count as HIIT. The hard portion of each interval has to be tough enough that you couldn't sustain it for the duration of the exercise. The easier part provides you with the time needed to recover for the next interval. A decent HIIT session should be really tough - so much so that you won't want to do anything else afterwards. Either do it after your other exercises or give it its own day

Yeah, this is what I was thinking alright - when I first started that 60 then 75rpm used to kick my ass so i think i need to up the RPMs

mloc

Martian Martin wrote: »

Thanks for the advice, this is really for further down the line anyway after I shift another 10 or so pounds.

I'd get started with free weights ASAP. A good, intense free weights program is simply unmatched for fat loss, bar the most HI of HIIT.

Martian Martin

mloc wrote: »

I'd get started with free weights ASAP. A good, intense free weights program is simply unmatched for fat loss, bar the most HI of HIIT.

Would free weights at home do the same thing?

Transform

Martian Martin wrote: »

Would free weights at home do the same thing?

as would doing press ups, squats, pull ups etc and yes foam roll

Mellor

Martian Martin wrote: »

OK, I'll give it a go-think I need to up the RPM anyway at this stage so it's 70RPM for 1min and then 85RPM for 1min.

That's still not HIIT. The intensity is too close.
It's also about increasing resistance. The slow portion should be very slow.
Can you vary the resistance?

For example, one of my HIIT routines is;
2 minutes, resistance 4 or 5, 60-70RPM
1 minute, resistance 12-13, 100+RPM
Repeat 5 times for a 15 minute total.

The fast portion is almost flat out. The slow is gentle and with deep breaths to recover.

Martian Martin

Mellor wrote: »

That's still not HIIT. The intensity is too close.
It's also about increasing resistance. The slow portion should be very slow.
Can you vary the resistance?

For example, one of my HIIT routines is;
2 minutes, resistance 4 or 5, 60-70RPM
1 minute, resistance 12-13, 100+RPM
Repeat 5 times for a 15 minute total.

The fast portion is almost flat out. The slow is gentle and with deep breaths to recover.

WOW - That would kill me! But yeah, I take your point on increasing the resistance and intensity. Thanks.

d'Oracle

Try a 30 sec hard to 1:30 recover to start with.

Just a suggestion.

legend365

Just think of it as:

slow jog
SPRINT!
slow jog
SPRINT!

metamorphosis

+1 to the above - don't worry about hitting a certain number on the machine. It's all about effort and HR, not about hitting a certain rpm - - Eg. KILL YOURSELF SPRINTING - recover - REPEAT!!!

You get my drift.

DARCHA22

i think the main point you should focus on is your diet.

Fat loss is mainly about nutrition.

read this:
http://www.musclehack.com/how-to-have-ripped-abs-all-year-round/

mark is pretty good info wise and if you need any help just give him a shout. has a free ebook which is great as well "total anabolism"