Reduce Bodyfat in quick time frame

9 Responses to this question

1. abs_abbass Says:
   May 15th, 2007 at 6:08 pm

   Hi , i am assuming u have six weeks to loose fat.
   the plan you have looks ok, if i were you, i would replace your 15 min cardio with 2 sets of 30-40 mins cardio to start with. Also remember your diet is very important when loosing body fat, idealy you should be eating 6 small meals a day to keep the metabolism high thus a faster rate of fat burning. try cutting your carbs in half for 4 days of each week, eg. if you have a large plate of pasta have a small plate, instead of 4 slices of bread have 2 etc. to try and prevent muscle and size loss during this period you can use suplements such as bcaa’s and glutamine to prevent catabolism. gradualy increase cardio on the 4th week to 30-40 mins cardio after every session and for one of your low carb days slash the carbs to a quarter of the normal suply. in conjunction with a good fat burner (reflex sida) and comitment this should help.
   chris

2. don Says:
   May 15th, 2007 at 10:15 pm

   Hi Chris

   firstly many thanks for your response. The reason i am doing 1x 15 mins and not 30-40 is b/c i am doing High Intensity Interval training ie Level 15 (max is 20) on stairmaster hence the reduced time. I heard this is a very effective way of burning fat. Should i look to change this then?? I know diet is crucial its just as much as i attempt to reduce carbs and eat regularly, i do find it difficult recently so maybe i should consume more protein shakes and just use it as replacement for a meal just for the 6 weeks?? I really want to try drop 6% BF any tips or already set out nutrition plans would be much appreciated.

3. abs_abbass Says:
   May 16th, 2007 at 11:01 am

   hi,
   no problem, hmmm i believe 30-40 mins of medium intensity training twice a week will be more effective for the first 2 weeks, then add a medium - high intesnsity cardio session on top of the other 2 cardio sessions on week 4-6. there are many different techniques but this is the one i use and know works when i want to knock my body fat down.(obviously abit more in detail). Also try to vary your cardio workout eg, cross trainer, treadmill, bike etc. instead of doing the same thing every session. it is also important to pick the right time for cardio 1st thing in the morning before bfast or after a weight session is best because you will tap into your fat stores more effeciently.i suggest spreading out your resistance exercises eg
   mon- chest/cardio
   tues-bicep/forearm
   wed-rest
   thurs-shoulder/tricep
   fri- back/cardio
   there … you have your two large muscle groups back, chest on thier own session with cardio and your smaller groups paired more effectively. then on the fourth week add your high intensity cardio to the week 1st thing in morning or after resistance training. obviously proper meals would be better but if you replace SOME of your meals without around 30-40g of protein that will be adequate.

4. Will Says:
   May 16th, 2007 at 1:33 pm

   Right. Drop the body splits. Train your whole body 2-3 times a week with strict compound movements. Working hard, but not to failure. Then throw in 2 iterval training sessions. I would recommend rowing as this is whole body and awesome. High intensity - moderate to low volume is the key.

5. don Says:
   May 16th, 2007 at 3:20 pm

   Thanks for the replies guys.

   Chris you know u said do 30-40 mins twice week and can add a HIIT 15 mins session as well, what would be a good 30-40 medium intensity activity?? something like treadmill walking high incline?? I think the split you provided is decent however only reason i have never thought of it is cos isnt cardio after say doing weights like a chest session detrimental on loosing muscle tissue?? Are u saying then to do say chest then the 30-40 min cardio session straight after?? It wont have affect on the weight session just done prior and i normally take a shake straight after weights (48g of protein) should i hold off taking this till after the cardio or in between??

6. abs_abbass Says:
   May 16th, 2007 at 10:24 pm

   hi don …
   yes a good activity would be treadmill walk, slow jog etc anything that keeps your heart rate at around 65% as this is the fat burning zone. people think killing yourself doing HIIT will better the effect of fat loss but in actual fact, you burn more fat at lower intensity training. At higher intensities, you burn a greater number of overall calories which is what you should be concerned about when trying to lose weight. ahh common mistake, not at all. Eat a small meal around 30-40 mins (god alot of 30-40’s ha ha) before a training session, this meal should contain carbs and protein such as a tuna sandwich and a banana with a glass of water. do your weights session then your cardio and have the protein shake after everything. im not going into much detail here but if you do cardio before weight training you will depleat your body of the nutrients it needs for the work out thus not building muscle effectively, if you do it after you weights session you wil have depleted all your carbs etc , and will tap into your fat stores for energy. although try not too go over 1h 1/2 as catabalism could occur. also as i have said bcaa’s and glutamine can be beneficial with your training plan for your specific goal.
   chris

7. Will Says:
   May 22nd, 2007 at 10:10 pm

   The ‘fat burning zone’, at 65% MHR, technically does not exist.

   Burning as many calories as possible is the key to fat loss. Which as abs_abbass pointed out, is by doing HIIT. Now, low intensity, but high volume cardio training is used for burning fat, but the only people that actually need to do this are the obese; people that would be at a health risk by doing anything high intensity. At 16% bf - this isn’t the case. The STRRIDE study, showed that high intensity training is the best type of training to burn fat. You need to burn 3500 kcals to burn 1 pound of fat. Therefore, high intensity is what you need to do.
   Also,
   If you exercise after eating a high calorie meal, you can double the thermogenic effect of food at rest. That is, you can double the amount of energy required for digestion and absorption - therefore doubling the amount of calories burnt.

8. Will Says:
   May 22nd, 2007 at 10:20 pm

   If you train a muscle 3 times a week (only has to be 1 exercise a session), then it is going to get more stimulation for growth, and its requirement for calories is going to be raised. If you do total body workouts - comprimising completely of compound movements, 2-3 times a week - you’re going to burn a ton more calories than if you follow a split programme. To be honest, a split programme is crap for building muscle in a short period of time, but completely useless for fat loss in an even shorter period of time. Muscle tissue requires calories for resting metabolic rate (rmr - energy needed to keep them functioning). Which is why it is necessary for those muscular to have a higher caloric intake than others. Increasing your levels of fat free mass (ffm) will increase your rmr - best done by total body workouts.

9. don Says:
   May 23rd, 2007 at 2:02 pm

   Hi will

   thanks for the reply so am i right in saying that i should stick to HIIT which i am doing, stairmaster level 15 for 15 minutes burning approx 240 cals!! I just switched to high incline walk for 30 minutes on abs_abass advice! Is it enough to do this 3 times a week?? U say u should eat a high cal meal before doing this whereas others say to do it 1st thing in the morning on empty stomach?? So by saying u should do total body workout instead for weight traning are u saying to train each muscle on any given workout? have u got an example compound movement total body work out? Any more tips greatly appreciated thanks

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