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Fitness Gurus - I need some advice please

hamza123 Avatar
5y, 9m agoPosted 5 years, 9 months ago
o.k. so i've been exercising for roughly 1 month - gym 3 nights, running 1 night and football 1 night per week.

i have lost 5 pounds (now 13st 2) but i'm looking for the best way to remove the remaining beer belly.

Is it a case of more protein shakes? what is the best workout for this?

cheers
hamza123 Avatar
5y, 9m agoPosted 5 years, 9 months ago
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#1
How tall are you? I only ask as 13 stone isn't that bad if it's in keeping with height
#2
Protein shakes can put weight on, these are used for making sure that there is enough nutrition to repair to torn muscles after a work out, its used to allow the muscles to get bigger, cannot be used as a weight loss supplement i dont think.
Exercise, and diet are the main things to proper weight loss, and it will get you in a great health state. My advice is to change your work out, if its weight loss your after then, stick with a mostly cardio workout, for example on my cardio nights its 5km on bike starting at level 15 then every k moving down a level. must beat time every week, cross trainer 3km, followed by a good 10 minutes of stretching. Move onto circuits, burpees etc. Best way to loose weight is to set yourself a goal weight and make sure that you do it. Ask a trainer for a full workout program to save you doing useless things :)

Hope it helps, and 13stone isnt overweight i dont think again depends on height ?
#3
moose109
How tall are you? I only ask as 13 stone isn't that bad if it's in keeping with height

hi, 5ft 10"
#4
DannyM
Protein shakes can put weight on, these are used for making sure that there is enough nutrition to repair to torn muscles after a work out, its used to allow the muscles to get bigger, cannot be used as a weight loss supplement i dont think.Exercise, and diet are the main things to proper weight loss, and it will get you in a great health state. My advice is to change your work out, if its weight loss your after then, stick with a mostly cardio workout, for example on my cardio nights its 5km on bike starting at level 15 then every k moving down a level. must beat time every week, cross trainer 3km, followed by a good 10 minutes of stretching. Move onto circuits, burpees etc. Best way to loose weight is to set yourself a goal weight and make sure that you do it. Ask a trainer for a full workout program to save you doing useless things :) Hope it helps, and 13stone isnt overweight i dont think again depends on height ?

thanks for that, some good pointers for me, i think a trainer sounds the way to go.
#5
There are trainers for everything, and there not too costly, its also someone who keeps you motivated and will give you the techniques, best of luck, im sure you can do it :)
#6
i'd say, keep doing what your doing.

seems to be working.
#7
Clean up your diet

/thread
#8
Also don't just do majority cardio, lift heavy weights, as building muscle burns more calories. But lift the weights first and then do cardio after

If you eat at a calorie defecit say about 1800-2000 calories a day and continue your gym routine but add some weights you will see results.
banned#9
Slightly off topic but I was wondering if the amount of calories burnt is directly proportionate to effort put in?

Reason I ask is they have Treadclimbers at my gym, all the housewives love it as it claims to burn as many calories walking on it as you do running. Now I've been on a few times and the display does indeed show I'm burning more calories than I do on the treadmill yet I feel like I'm doing a quarter of the work I do on the treadmill.
#10
Nutrition,Nutrition,Nutrition

Thats about 80% of weight loss,10% is is exercise and the rest your mindset
#11
Also don't just do majority cardio, lift heavy weights, as building muscle burns more calories. But lift the weights first and then do cardio after

But surely if your lifting and gaining muscle then you arent loosing weight, youd be gaining if your creating more muscle? Also loads of people seem to think that lifting weights will make them all fit and that but with the wrong technique and that then it can go the opposite way and completely mess you up.

Id say keep with cardio and circuits for a while as circuits involve a bit of muscle activation aswell, and work on the core area of the body alot as when youve lost the weight you want your ready with your core to lift decent weights instead of starting from the beginning.
Just my input could be wrong?

Slightly off topic but I was wondering if the amount of calories burnt is directly proportionate to effort put in?

Reason I ask is they have Treadclimbers at my gym, all the housewives love it as it claims to burn as many calories walking on it as you do running. Now I've been on a few times and the display does indeed show I'm burning more calories than I do on the treadmill yet I feel like I'm doing a quarter of the work I do on the treadmill.


Calories are proportional to the amount of effort put in, whether they are directly proportional i dont know, but the harder you run for longer will see you sweat more and thats loosing weight, using the calories to keep you going, couldnt comment on the treadclimbers as ive never heard or seen them .sorry
#12
DannyM
Also don't just do majority cardio, lift heavy weights, as building muscle burns more calories. But lift the weights first and then do cardio after


But surely if your lifting and gaining muscle then you arent loosing weight, youd be gaining if your creating more muscle? Also loads of people seem to think that lifting weights will make them all fit and that but with the wrong technique and that then it can go the opposite way and completely mess you up.

Id say keep with cardio and circuits for a while as circuits involve a bit of muscle activation aswell, and work on the core area of the body alot as when youve lost the weight you want your ready with your core to lift decent weights instead of starting from the beginning.
Just my input could be wrong?

Slightly off topic but I was wondering if the amount of calories burnt is directly proportionate to effort put in?

Reason I ask is they have Treadclimbers at my gym, all the housewives love it as it claims to burn as many calories walking on it as you do running. Now I've been on a few times and the display does indeed show I'm burning more calories than I do on the treadmill yet I feel like I'm doing a quarter of the work I do on the treadmill.



Calories are proportional to the amount of effort put in, whether they are directly proportional i dont know, but the harder you run for longer will see you sweat more and thats loosing weight, using the calories to keep you going, couldnt comment on the treadclimbers as ive never heard or seen them .sorry


Increasing muscle mass increases your metabolic rate meaning you burn more calories,you will lose bodyfat,but remember muscle weighs more then fat so dont get hung up on the scales

All you will lose weight wise is water,you will immediately out this back on once you have a drink,everyone sweats differently,this is a classic fitness myth and means nothing


OP,you can exercise your balls off but until you sort your diet you will not see significant gains

Edited By: boothy on Feb 17, 2011 14:19
#13
Diet is defo important, I went to the gym for 2 months still ate crappy. No weight loss. Jan I cleaned up my diet in 1 month I lost a stone with same gym routine. Currently walking to the gym now actually lol.

As for the lifting weights if you eat at a calorie defecit your body will make slight gains but nothing compared to on a bulk when you feed your body more calories when you're specifically looking to increase muscle mass. Hope that makes sense. I'd recommend checking out bodybuildingforum they have a fat loss section over there and the whole site is good for increasing your knowledge
banned#14
Calorie deficit NJ? As in burn more than you consume or just a reduction in calorie intake?
#15
Aye but if your running then your burning off calories as energy, same with cycling and that and you wont put that back on with water. Sweat is just a gague of how hard your working, i think :)
1 Like #16
If it dosent feel like your burning it then you most def aren't. A good workout is one that almost kills you lol.
master_chief
Slightly off topic but I was wondering if the amount of calories burnt is directly proportionate to effort put in?

Reason I ask is they have Treadclimbers at my gym, all the housewives love it as it claims to burn as many calories walking on it as you do running. Now I've been on a few times and the display does indeed show I'm burning more calories than I do on the treadmill yet I feel like I'm doing a quarter of the work I do on the treadmill.
#17
Calorie deficit NJ? As in burn more than you consume or just a reduction in calorie intake?

Burn More than you consume :) easier said than done :(
#18
It's pretty much impossible to gain muscle while in a calorie deficit! The reason weight training is so important along with cardio is it helps you retain the lean mass you already have. Weight training pretty much let's your body know you need this muscles regularly and not to burn them.
Weight training also increases your testosterone levels dramatically which is essential for burning that last bit of fat around the mid section.

My advice would be clean up diet, weight training 3 times per week, and fasted cardio when you wake in morning.
#19
It's pretty much impossible to gain muscle while in a calorie deficit! The reason weight training is so important along with cardio is it helps you retain the lean mass you already have. Weight training pretty much let's your body know you need this muscles regularly and not to burn them.
Weight training also increases your testosterone levels dramatically which is essential for burning that last bit of fat around the mid section.

My advice would be clean up diet, weight training 3 times per week, and fasted cardio when you wake in morning.

OP isnt looking to gain muscle yet, just to loose weight. Weight training 3 times a week? Bit little for big gains is it not? Program at the moment is 4-5 days weight training and a day cardio and core.
Legs & Core
Arms & Core
Back and Bi's
Chest
Shoulders and Arms

Cardio and Core

and thats a decent program for gains, then after 7 weeks change up the exercises to be volume building exercises
#20
One more thing, a calorie deficit can be either exercise or food. For your height I would recommend 1800 to 2000 calories 5 days per week. 2 days at 2500 calories to keep metabolism going
#21
Calorie defecit is just eating less master chief. A typical male is supposed to consume 2500 calories a day. 1 pound = 3500 calories so if you eat 500 less a day then you should lose a pound a week
#22
Danny, read my post again, I'm not suggesting weight training to make gains. Suggesting it to assist in fatloss
DannyM
It's pretty much impossible to gain muscle while in a calorie deficit! The reason weight training is so important along with cardio is it helps you retain the lean mass you already have. Weight training pretty much let's your body know you need this muscles regularly and not to burn them.
Weight training also increases your testosterone levels dramatically which is essential for burning that last bit of fat around the mid section.

My advice would be clean up diet, weight training 3 times per week, and fasted cardio when you wake in morning.


OP isnt looking to gain muscle yet, just to loose weight. Weight training 3 times a week? Bit little for big gains is it not? Program at the moment is 4-5 days weight training and a day cardio and core.
Legs & Core
Arms & Core
Back and Bi's
Chest
Shoulders and Arms

Cardio and Core

and thats a decent program for gains, then after 7 weeks change up the exercises to be volume building exercises
#23
numptyj
Calorie defecit is just eating less master chief. A typical male is supposed to consume 2500 calories a day. 1 pound = 3500 calories so if you eat 500 less a day then you should lose a pound a week

Good description
#24
Yeah what callum says is right, at first I thought wtf why would I do weights if I want to lose weight but you want to retain that lean muscle mass, if you don't and you lose a lot of weight then you can end up looking 'skinny fat'

Edited By: numptyj on Feb 17, 2011 16:29: .
#25
callum84 - Feb 17, 2011 15:17
Danny, read my post again, I'm not suggesting weight training to make gains. Suggesting it to assist in fatloss

In terms of fatloss, i would push alot more cardio than weights, but thats just me and im certainly not a personal trainer of any kind
#26
Yeah what callum says is right, at first I though wtf why would I do weights if I want to lose weight but you want to retain that lean muscle mass, if you don't and you lose a lot of weight then you can end up looking 'skinny fat'

I would agree with that to a certain degree, but really if i was wanting to loose weight then i would push alot more cardio and alot more circuit training in, (maybe a spin class here and there), rather than do any heavy weight training, obviously still got to do a bit of weights to make sure muscle isnt lost instead.
As i said earlier working on the core section of your body is important as once you nail that youll be able to pick techniques up easier as you have the ground work down and once the techniques are mastered youll fly through weights:)
banned#27
numptyj
Calorie defecit is just eating less master chief. A typical male is supposed to consume 2500 calories a day. 1 pound = 3500 calories so if you eat 500 less a day then you should lose a pound a week

Shouldn't you be working out right now??
#28
DannyM
callum84 - Feb 17, 2011 15:17
Danny, read my post again, I'm not suggesting weight training to make gains. Suggesting it to assist in fatloss


In terms of fatloss, i would push alot more cardio than weights, but thats just me and im certainly not a personal trainer of any kind

Nj hit the head on the nail in the above post.
If you don't do weight training and only cardio your body will burn more protein in the muscles for fuel than fat.
Result will be weight loss but mostly due to lean mass. When this happens you will end up with a smaller frame but higher bf%, also called skinnyfat.
banned#29
Anybody tried/recommend ViPR training?
#30
Nj hit the head on the nail in the above post.
If you don't do weight training and only cardio your body will burn more protein in the muscles for fuel than fat.
Result will be weight loss but mostly due to lean mass. When this happens you will end up with a smaller frame but higher bf%, also called skinnyfat.

Point taken, but wouldnt it be better practice to have more cardio than weight training ?
#31
master_chief
numptyj
Calorie defecit is just eating less master chief. A typical male is supposed to consume 2500 calories a day. 1 pound = 3500 calories so if you eat 500 less a day then you should lose a pound a week


Shouldn't you be working out right now??


Only did a few weights todday, light session first time in the gym for 3 weeks been recovering from surgery. I should really take my own advice cos I've been eating like a slob haha
#32
DannyM
Nj hit the head on the nail in the above post.
If you don't do weight training and only cardio your body will burn more protein in the muscles for fuel than fat.
Result will be weight loss but mostly due to lean mass. When this happens you will end up with a smaller frame but higher bf%, also called skinnyfat.


Point taken, but wouldnt it be better practice to have more cardio than weight training ?

Yeah it definitely would. Im not saying op needs to start a weightlifting program, just pointing out that 2 much cardio without correct balance of weight training can be a bad thing.
This is obviously not as important for someone starting with an already low bf% which is what your maybe thinking mate.
banned#33
numptyj
master_chief
numptyj
Calorie defecit is just eating less master chief. A typical male is supposed to consume 2500 calories a day. 1 pound = 3500 calories so if you eat 500 less a day then you should lose a pound a week


Shouldn't you be working out right now??




Only did a few weights todday, light session first time in the gym for 3 weeks been recovering from surgery. I should really take my own advice cos I've been eating like a slob haha


Have you put that stone back on then?

Edited By: master_chief on Feb 17, 2011 20:35
#34
numptyj
Clean up your diet/thread

For the last month i have had 3 meals a day, porridge, soup and then my dinner which is very balanced and all home made with plenty of veg along with 5 fruit and roughly 8 glasses of water.
No sweets or crisps although i still have a few beers on a Saturday night in the house but not too many.

Thanks for all the responses some great points.

A friend (who's built like the side of a house) has recommended that i split my meals into 6 per day (smaller portions) some of them include fruit but he reckons that is the best way to lose weight along with doing reps at the gym 5 sets of 25 for all parts of the body then a run at the end.

cheers again folks.
#35
6 meals if you can manage it but 4 or 5 will do fine. Make sure what you eat Is well balanced in respect to fat, carbs and protein.
Porridge is a great start mate for complex carbs in morning. Remember you need fats too, I usually add some peanut butter to get my quota
Be careful with eating too much fruit as the sugar will spike your insulin levels and can prevent fatloss. I've got a few great sites with all you need to know, helped me loads. I'll try dig them out tomorow for you.
hamza123
numptyj
Clean up your diet/thread


For the last month i have had 3 meals a day, porridge, soup and then my dinner which is very balanced and all home made with plenty of veg along with 5 fruit and roughly 8 glasses of water.
No sweets or crisps although i still have a few beers on a Saturday night in the house but not too many.

Thanks for all the responses some great points.

A friend (who's built like the side of a house) has recommended that i split my meals into 6 per day (smaller portions) some of them include fruit but he reckons that is the best way to lose weight along with doing reps at the gym 5 sets of 25 for all parts of the body then a run at the end.

cheers again folks.



Edited By: callum84 on Feb 17, 2011 21:30
#36
master_chief
numptyj
master_chief
numptyj
Calorie defecit is just eating less master chief. A typical male is supposed to consume 2500 calories a day. 1 pound = 3500 calories so if you eat 500 less a day then you should lose a pound a week


Shouldn't you be working out right now??




Only did a few weights todday, light session first time in the gym for 3 weeks been recovering from surgery. I should really take my own advice cos I've been eating like a slob haha


Have you put that stone back on then?


nah weights only fluctuated up and down a couple of pounds but back to routine next week so I will fix up them
banned#37
Look forward to the topless shots then NJ...
#38
lol I actually have top less shots been taking them every month haha whether I brave them on this forum is another issue
#39
The way I did it, albeit extreme, seems to work:

I went from 2,500 calories a day to 1200
No carbs after lunch (killer for a while as exercise in the evening...you will feel lethargic to start with!)
1.5 hours kickboxing followed by 1 hour football on a Monday, 5k run Tues, 1 hour foot training thurs, 40 min 5-a-side Thurs, Fri rest, Saturday 90 mins high intensity football, Sunday rest
Lots of fresh fruit, salad and vegtables, dinner mainly costs of meat and veg / salad

Went from 16'3 to 14'11 in roughly 5 weeks, had targeting 3lbs a week but went slightly quicker than that (i am 6ft)

From what I have read weight trainings increases your metabolism helping you burn calories quicker. However, you will put weight on in the form of muscle, but not fat. So my target is 14st and then hit the weights which will then hopefully tone up what is left. Also I believe eating smaller meals 5/6 times a day like above also speeds up your metabolism.

What I want to know is how many calories do you burn while doing nothing, on a diet as above? I can work out roughly how many calories I burn from the sports I do above, but am I under the assumption you have to burn more calories than you eat to lose weight?
#40
that sounds unhealthy 1200 calories for a male of your size

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