looseing body fat n toneing up

midlands19

hey

i have been gonig gym moastly everyday for last month n half .doen 40 mins cardio(treadmill n bike) and doen some of the wight machines ,chest,biceps,triceps,n middle back ,
i do spinnin classes 5 times a week.and do ab classes 4 times a week .

i have lost some body fat as i can see outine or abs but how do i get rid of last remaining fat ? my diet is very small throughout the day .

no breakfast even thou i know i should

dinner would be vegtables,salads,beens, mabey meat (no spuds )

snnaks are fruit (bannans apples,pears,kiwis) mixed nuts,


tea would be beans ,tuna,salad.one or two slicies home made brown bread .


i know i should have more protein in this diet but i dont eat egg.or chicken . would protein supplement be good idea?

i am 170cm tall weight 66kg.


give me some guidelines


mark

sharky86

I'm really no expert at all. only starting off on my long road to fitness, but isnt breakfast really the most importnant meal of the day to kick start everything?? or your body goes into sarvation mode or something?

amacachi

For your height I'm surprised you have many wobbly bits at the weight you're at tbh.
Stop skipping breakfast. That's the most important thing. Other than that your diet looks fairly solid, if a bit on the light side.

midlands19

amacachi wrote: »

For your height I'm surprised you have many wobbly bits at the weight you're at tbh.
Stop skipping breakfast. That's the most important thing. Other than that your diet looks fairly solid, if a bit on the light side.

i sont tbh only slight cover of fat over my abs whats would your advice b on suplements ?


mark

alibaba12

midlands19 wrote: »

i sont tbh only slight cover of fat over my abs whats would your advice b on suplements ?


mark

Defo stop skipping breakfast its the most important meal of the day gets ur metabolism going. eat like a king at breakfast then make ur portions smaller as you go on throughout the day. tbh your not eating enough for the amt of exercise your doing.

My OH is a trained fitness instructer and I had asked him about the proten shakes as my bro was taking them, he said they have a bad effect on your mood (my brother was very snappy and moody - totally out of character when on this supplement).

As far asI know the protein shakes will build muscle but not I dont think it helps with weightloss. The only thing for weightloss is cardio & a good diet. try to change your routine as your body gets used to exercises after about 4-6 weeks.

banquet

alibaba12 wrote: »

Defo stop skipping breakfast its the most important meal of the day gets ur metabolism going. eat like a king at breakfast then make ur portions smaller as you go on throughout the day. tbh your not eating enough for the amt of exercise your doing.

My OH is a trained fitness instructer and I had asked him about the proten shakes as my bro was taking them, he said they have a bad effect on your mood (my brother was very snappy and moody - totally out of character when on this supplement).

As far asI know the protein shakes will build muscle but not I dont think it helps with weightloss. The only thing for weightloss is cardio & a good diet. try to change your routine as your body gets used to exercises after about 4-6 weeks.

Yeah i go absolutely mental after doing protein. :rolleyes:

Inspector Coptoor

steak rage

Transform

Liam Henners257 wrote: »

steak rage

LMAO!!

midlands - you need to gain some muscle and lay off the spinning classes as at your current weight and height you are going to just look skinny - which is cool if thats what you want but 66kg at 170cm is more than a little on the light side.
What age are you?

midlands19

Transform wrote: »

LMAO!!

midlands - you need to gain some muscle and lay off the spinning classes as at your current weight and height you are going to just look skinny - which is cool if thats what you want but 66kg at 170cm is more than a little on the light side.
What age are you?

i am 19 . what could i be eat to be eatting proteine ?

barryd09

fish,chicken,steak,eggs,milk for a start.

jeff lebowski

Cottage Cheese before bed, prawns, tuna, tinned salmon, turkey, lean bacon (trim the fat off then george foreman it), egg white omlettes etc.

There's a very good list of foods in this months Muscle and Fintess magazine. If you build more muscle, you will burn more calories at rest in order to maintain it. A good starting place for weights is big, multi joint exercises like deadlifts, squat, overhead press, bench press, row etc. Forget about the machines. They only work your muscles on 1 plane of motion and isolate whatever muscle is being worked - that's not the way the body works and is an innefficient use of your training time. They don't recruit all the stabiliser muscles in the same way that using free-weights do. Look into a programme called Starting Strength or Stronglifts. More informed people than me can advise you better on what exactly to go for.

I would say tone down the cardio and up the free weights. Make your cardio fast and furious, bust a gut instead of slow and steady plodding along. (google HIIT for info in this)

There's my 2 cents anyway. There's a few nutrition experts etc. on here who will probably be of more help.

Transform

just eat way more man and i mean wayyyy more - oh and train your butt off.

This might help also -

https://www.youtube.com/watch?v=W6Oxa__Fbi4

Tigger

transform; your vids are excellent , but the sound is very poor
mike up or something.

Transform

Tigger wrote: »

transform; your vids are excellent , but the sound is very poor
mike up or something.

I am going to have to get a new one alright as the flip camera i have has run its course

barryd09

just saw your youtube channel.very nice,i like the videos alot.subscribed!:D

Transform

barryd09 wrote: »

just saw your youtube channel.very nice,i like the videos alot.subscribed!:D

cheers man and its amazing the people that subscribe to it from so far away - guy from india subscribed last week!!

barryd09

ha ha thats class.ive recommended it to my girlfriend too,shes looking for ways of shaking up her gym routine but as is very usually the case with girls,i think shes a bit hesitant moving to things like squats and deadlifts etc so the fact that you have some of your female clients in the videos doing exercises like these will give her confidence to try some of the routines.

MartMax

Do follow Transform's blog too, great food n fitness tips as well as motivational articles too.

http://thetransformationcatalyst.wordpress.com/

colman1212

Transform wrote: »

cheers man and its amazing the people that subscribe to it from so far away - guy from india subscribed last week!!

Transform, I just have a quick question on your blog.
You say:

"The way I train is no different to the way I train others and what I tend to follow is exercise plans that emphasise -

1. Increased strength

2. Increased conditioning/fitness

3. Improved mobility/flexibility

4. Optimum nutrition for fat loss and muscle gain"


So from this you obviously think its possible for your strength to keep growing at the the same time as your fitness?
I always had the idea in my head that I can only cut or bulk.
I feel that if I start putting much cardio into my workout that my strength gains will stop. Just looking for your opinions on this.

Transform

colman1212 wrote: »

Transform, I just have a quick question on your blog.
You say:

"The way I train is no different to the way I train others and what I tend to follow is exercise plans that emphasise -

1. Increased strength

2. Increased conditioning/fitness

3. Improved mobility/flexibility

4. Optimum nutrition for fat loss and muscle gain"


So from this you obviously think its possible for your strength to keep growing at the the same time as your fitness?
I always had the idea in my head that I can only cut or bulk.
I feel that if I start putting much cardio into my workout that my strength gains will stop. Just looking for your opinions on this.

there is no such thing as cut or bulk in my opinion.

They are bodybuilding terms that mean NOTHING to me.

Getting bigger and stronger is about lifting progressively heavier weights and eating more (with good foods obviously).

Getting more defined (i hate the word cut as its used way to often by guys who have not worked with a single client) again comes back to your diet and for people to stop the self-dilusion that goes on with their food intake.

Getting fitter can happen throughout all of this so long as you do some straight cardio, intervals and thow in the odd metcon once or twice a week (i would do them more).

I see no need to be doing any more than 60mins of any form of cardio per week and if you are not getting stronger or more muscular is your diet, recovery ability and your training program that need more attention.

So stop all this talk of cutting and bulking and just lift heavy stuff, sweat more, eat really well and focus your training on exercise that count for something i.e. i do zero biceps curls, never do triceps work, hell yesterday was the first day i did benching (70kg) in weeks and that was combined with chest to bar pull ups and a 400m run x 5 rounds with a 3min break between rounds.

The next person can ask how many total reps i did.

colman1212

Transform wrote: »

there is no such thing as cut or bulk in my opinion.

They are bodybuilding terms that mean NOTHING to me.

Getting bigger and stronger is about lifting progressively heavier weights and eating more (with good foods obviously).

Getting more defined (i hate the word cut as its used way to often by guys who have not worked with a single client) again comes back to your diet and for people to stop the self-dilusion that goes on with their food intake.

Getting fitter can happen throughout all of this so long as you do some straight cardio, intervals and thow in the odd metcon once or twice a week (i would do them more).

I see no need to be doing any more than 60mins of any form of cardio per week and if you are not getting stronger or more muscular is your diet, recovery ability and your training program that need more attention.

So stop all this talk of cutting and bulking and just lift heavy stuff, sweat more, eat really well and focus your training on exercise that count for something i.e. i do zero biceps curls, never do triceps work, hell yesterday was the first day i did benching (70kg) in weeks and that was combined with chest to bar pull ups and a 400m run x 5 rounds with a 3min break between rounds.

The next person can ask how many total reps i did.

Thanks Transform. Glad to hear a different opinion as I seem to be constantly hearing that you are either getting fitter or getting stronger but its almost impossible to do both at the same time (build muscle and lose fat) unless you are a beginner. When people say this I often wonder how the like of professional rugby players seem to be constantly getting stronger despite the large amounts of cardio they do.

Scuba Ste

colman1212 wrote: »

Thanks Transform. Glad to hear a different opinion as I seem to be constantly hearing that you are either getting fitter or getting stronger but its almost impossible to do both at the same time (build muscle and lose fat) unless you are a beginner. When people say this I often wonder how the like of professional rugby players seem to be constantly getting stronger despite the large amounts of cardio they do.

Losing fat is not the same thing as getting fitter. You can get fitter and stronger at the same time, getting stronger while losing weight is a different story.

Rugby players arent constantly getting stronger either they focus on different goals at different times of the season. They also eat loads and have the resources of professional rugby clubs.

Transform

Scuba Ste wrote: »

Losing fat is not the same thing as getting fitter. You can get fitter and stronger at the same time, getting stronger while losing weight is a different story.

Rugby players arent constantly getting stronger either they focus on different goals at different times of the season. They also eat loads and have the resources of professional rugby clubs.

getting stronger and dropping fat are NOT exclusive - i see it day in day out with weekly and monthly clients

Scuba Ste

Transform wrote: »

getting stronger and dropping fat are NOT exclusive - i see it day in day out with weekly and monthly clients

Not saying they are, I was pointing out that losing weight and getting fit are not the same thing.

Transform

Scuba Ste wrote: »

Not saying they are, I was pointing out that losing weight and getting fit are not the same thing.

yes i totally agree as plenty of people just sort diet out and do no exercise to drop weight but that has no impact on their overall fitness

midlands19

great youtube channell transform great stuff in them vids and well explained.


mark

Transform

midlands19 wrote: »

great youtube channell transform great stuff in them vids and well explained.


mark

no worries and worked on a few more vids today so will put up over the weekend - doing one on what to expect when you do a session in a gym or with a trainer i.e. what should happen versus what normally happens.