Hey guys, My gym instructer did my skin folds the other day. Around a a month ago I was at 22.5% body fat. I did it again last week and I'm now at 18% body fat. I don't know whether this was actualy fat loss or just inaccuracy in measurement. What I want to know is, how long would it take to lose around 6% body fat? I want to get down to around 12%. Yes, yes, yes I know what you're all about to tell me... 12% is very low and unhealthy yes yes thank you! Thanks again, Chris
This seems impossible, you should research that because it might be unhealthy to drastically drop that much body fat - and ive never heard of this situation ever before. usually it takes more time to see such numbers. are you running in plastic thermal bodysuits? cheese and rice.
12 percent from men isn't super unhealthy for a man but is pretty low and I went down from 26 to 23 in one week I'm 21 now which is rockin for a girl and I know men lose weight faster so it is possible
12% is a good number. theres better options to accurately get a BF%, but may be more expensive i've seen programs that, in general, you lose 1-2% per week which is pretty good. ~depending on yoru work ethic and your consistancy in working out.
The gym is really irritating me... I've been on off on off the gym since the end of last year and its only been since the 1st of October this year that I've been going 4-5 times a week. I do alot of muscular weight training, a fair bit of cardio, and i eat 5-6 times a day. But my body fat % just WILL NOT go down. Any other ways to lose body fat other than eating 5-6 healthy sparse meal a day and exercise?!!??!?! Let us not forget that Brad Pitt did get down to 7% body fat in 'Fight Club', so it is defiantly possible!
his appearance in the movie fight club isn't really all that impressive. he's not at all big, he's just wicked lean. you also have to realize the camera adds to the illusion. and you have to realize that brad pitt is a actor who can afford to train and lose weight whenever he feels like it, he just has to focus on training, while the majority of people have to focus on work, family, and other obligations before getting to the gym. what are you doing for your weight training? what lifts? and how much cardio do you do, the cardio can be taking away your gains from lifting, if your doing long steady state cardio. seriously, dont' focus on what brad pitt had, focus on your goals
This is the program I'm going to start next week... Chest - Monday 3 - Bench Press 40, 50, 60kg 3 - Incline Press 15, 17.5, 20kg 3 - Cable Cross Overs 3 - Dips 3 - Dumbbell Pullover 3 - Abdominals (Ab Crunch, V Crunch, Reverse Swiss Ball Crunch, Bridges) Back - Tuesday 3 - Pull ups 3 - One-arm rows 22.5kg 3 - Straight leg dead-lifts 3 - Lat pulldowns 3 - Seated Rows 3 - Abdominals (Ab Crunch, V Crunch, Reverse Swiss Ball Crunch, Bridges) Shoulders - Wednesday 3 - Shoulder Military Press 3 - Dumbbell Lateral Raises 3 - Rear-delt lateral Raises 3 - Cable Lateral Raises 3 - Abdominals (Ab Crunch, V Crunch, Reverse Swiss Ball Crunch, Bridges) Biceps, Triceps, and Forearms - Thursday 3 - Barbell Curls 25kg 3 - Seated Dumbbell Curls 12.5kg 3 - Dumbbell Concentration Curls 12.5kg 3 - Close grip bench presses 3 - Pushdowns 3 - Tricep Skull Basher Extension 3 - Dumbbell one arm tricep extension 3 - Dumbbell Wrist Curls 3 - Reverse Barbell Curls Legs - Friday 3 - Barbell Squats 3 - Barbell Lunges 3 - Leg Presses 3 - Leg Extensions 3 - Standing Calf Raises 3 - Abdominals (Ab Crunch, V Crunch, Reverse Swiss Ball Crunch, Bridges) Cardio and abdominals - Saturday 3 - Abdominals (Ab Crunch, V Crunch, Reverse Swiss Ball Crunch, Bridges) 5 minutes rower warm up 10 minute treadmill run 5 minutes cool down __________________________________________________________________ Just note that I cant run for more than 10 minutes on the treadmill because I'm not that fit. Tell me what you guys think! Thanks, Chris
other than weight loss, what are your training goals? that routine is mainly a body builder routine. are you training just for aesthetics? that 3 next to each exercise, is that how many sets you'll be performing for each exercises? and are you going to workout M-S with no days off? theres some exercises that i'm glad you put, like the straight leg deadlifts. but theres a whole bunch of exercises i wouldn't include if your not training to be a body builder (mostly all the curls) if you've been using routines like this in the past and haven't been losing weight ... maybe a whole body routine, or upper/lower split might prove better. http://www.t-nation.com/readTopic.do?id=1333967 - training split roundtable http://www.t-nation.com/readTopic.do?id=1335480 - training split roundtable pt 2 ^those 2 articles will help to give you some info on the differences in routines (body part split, whoe body, upper/lower, push/pull)
I just started this program yesterday. The following program is the program ive been doing for the past 6 weeks. It's upper/lower body split. Upper Body 3 - Bench Press 40,50,60 3 - Incline Press 15,17.5,20 3 - Barbell Curls 20 3 - Tricep Ext. 15 3 - Shoulder Military Press 20 3 - One-arm rows 20 3 - Lat Pull downs 75 Lower Body 3 - Squats 3 - Barbell Lunges 3 - Leg presses 3 - Leg Ext. 3 - Standing Calf Raises 3 - Ab Crunches 100 reps per set 3 - V-Crunch 3 - Reverse Swiss Ball Crunch Reps range from 12-15 in all exercises ______________________________________________________________ I also do cardio once a week. Why am I not losing body fat?
Run...I swear to god running...a couple miles a day, hills...I don't even go to the gym anymore. I just do these stretches my friend gave me and run and I have never looked better since well I used to run twice as much!
