numbsyd

i used to be 12+ stones, couple of months ago i started working on my body, i bought a bench and around 160kilo weights. i started with rope jumping for about 40 minutes everyday, not continuesly, i take 2/3minutes break every 3 minutes of rope jumping @ 80-90RPM. after finishing with rope, i move on to weights. so far it yielded good results, i lost around 2 stones in about 7 weeks. i started doing it rigorously 120RPM for 5-7 minute sets with a 3min break for 30 minutes from couple of weeks, the problem is my muscles aren't getting bigger thou i'm doing weights.... let me be constructive..

rope jumping everyday 120RPM, 30min with 3min break every 5/7min

weights split into alternate day routines

day 1
squats 3 sets 20 reps with 40sec break between every set
side laterals 6 sets 10 reps with 40sec break between every set
rear laterals 6 sets 10 reps with 40sec break between every set
EZ curls 8 sets 8 reps with 40sec break between every set
crunch 3 sets of thirty

day2

bench press 3 sets 8 reps with 40sec break between every set
military press 3 sets 8 reps with 40sec break between every set
Triceps 6 sets 8 reps with 40sec break between every set
press behind the neck 3 sets 10 reps with 40sec break between every set

I'm following no diet(thou i ain't eating as much as i used to), neither my muscle is growing nor my fat is burning fast. can anyone suggest some protein/carbo/creatine etc stuff and dosage please. i know nothing about them, i used to learn gymnastics in my late teens but never cared diet things cause i always loved food. i still got a little tummy, any suggestions to loose fat more faster???

andye

to burn your stomach fat you need to do cardio and diet which i think you already know.

do your cardio for 40 mins first thing in the morning before eatin anything. this will force your body to burn fat as you will be carb depleted (low on carbohydrates due to the over night fast) and dont go to daft. keep you heart rate at around 130-135. basically you should be able to hold a conversation when doing your cardio, if you cant then your going at it to hard.

and it is very hard, nigh on impossible to build muscle whilst dieting. to buld muscle you need to increase cals, to burn fat you need to decrease them

you maybe best off building some muscle, as muscle is metabolically active so the more muscle you have the more cals you will burn.

post up a typical days diet and we'll all have a look for you

numbsyd

thanx andye.
usually, toasts with couple of eggs in the morning, chicken & chips in the afternoon, rice/bread with some veg/non-veg curry at night. i must say i'm living an indisciplined life as of now, i need a fresh start. i'm single and eating depends on mood and patience.

Bulldozer

Congrats on ya progress so far mate.

Your diet needs work, also you can not spot reduce fat, it comes off where it comes off.

Try and eat 6 smaller meals a day, but keeping in a caloric deficit still obviously as your trying to lose weight.

Eat every 3 hours or so, with a good animal protein source in each meal (eggs,beef,chicken,turkey etc) and a low gi carb in each meal (yams,potatoe,rice,pasta etc) and some healthy fats ( udo' oil, oily fish, nuts etc)

Eating small but frequent meals will kick start your metabolism and get you burning the fat and will supple your body with a constant flow of nutrients.

Have a good look round this forum mate, everything u need to know about diet is right here!!

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Bulk1

As the other guys said... its impossible to spot reduce fat from the stomache alone.. I used to think you could just lose fat off your belly by working the abs very hard every day! The abs are buried well under a thick layer of fat and you need to get your entire body fat % down to a very low level to even see them.. I'm not sure extactly how low the body fat % would need to be but at a guess I'd say around 12%. But working the abs is not going to burn many calories.. working the bigger muscle groups will! (and cardio)

Working the bigger muscle groups like Squats and leg Curls, Bench Presses.. will reduce fat from your body faster than any ab routine. I'm on the same mission... I have never had the ab definition I dream of... but this is my mission now.

My heart rate is between 110-120. This depends on your age and weight.

Good luck! It's well worth the hard work.

numbsyd

thanks mates, can i start using creatine?? cause my muscles turned into shape but they ain't bulking up.

Peg

Ditto what everyone has said.
I am trying something a bit different, but I'll post about that when the results are realized or not in a few months.

Another thing to consider is your stress levels and how much sleep you are allowing yourself each night.
Get at least 8 hours of sleep and reduce your stress to reduce the cortisol production that can keep that viseral fat from melting.

Cardio in the morning before breakfast works a treat.
Unfortunately ab fat is the last to go.

You can bulid muscle and lose flab.
You just have to find the right ratio of calories to exercise to which your body will respond.

I'm in that process at the moment.
More muscle means more calories burnt.

Portion control!!! It's all about portion control and making sure the body has the nutrients it needs when the demand for those nutrients is there.

__________________
"21st century man is not conquered by guns, nor by oppression, but by seduction."

"Pride to the human heart is like lard to the pig." Aleksandr Solzhenitsyn

"The best punch is the one that is both first, last, and ends the fight."

Nine Pack

The good news is however, that with correct diet & cardio, most guys will see a reduction in bodyfat in the frontal area of the torso fairly early on. Of course, it depends on how much you are carrying at the start as to what will show.
I have some weekly progress pics of me in 2001 dieting from 15 stone of goo to 12 stone ish & by week six, my abs were through, not to competition standard at that point, but clearly visible. I am ruthlessly strict with the diet though, and most will need ten weeks to see the abs if they start at around the average I see in clients of about 18%.

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''I reject your reality and substitute my own''
Adam Savage.

Peg

Well, maybe that is a difference between men and women in dieting and losing flab.

The ab flab has always been the last to go on me.

It will depend I think on how that flab was created and how much is there as to how fast it will come off to show the abs.

Agreed, you must be ruthless with the diet.
Most are not as disciplined.

Discipline.
It is the most important character trait to be successful at any endeavor.

__________________
"21st century man is not conquered by guns, nor by oppression, but by seduction."

"Pride to the human heart is like lard to the pig." Aleksandr Solzhenitsyn

"The best punch is the one that is both first, last, and ends the fight."

Nine Pack

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''I reject your reality and substitute my own''
Adam Savage.

Peg

This was a great read on fat over on Brothers of Iron.
Fat

I bet you have a healthy Omentum.

__________________
"21st century man is not conquered by guns, nor by oppression, but by seduction."

"Pride to the human heart is like lard to the pig." Aleksandr Solzhenitsyn

"The best punch is the one that is both first, last, and ends the fight."

Nine Pack

It's true, lots of women see me & say "look at the omentum on that!"

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''I reject your reality and substitute my own''
Adam Savage.

andye

id like to see these pics if you dont mind mate

Nine Pack

They are on oldy worldy paper pics taken on an ancient camera, but I'll try & scan them in & post later on today. They may be hard to see properly, but the originals illustrate the point well.

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Adam Savage.

Scottswald

you can't just burn off abdominal fat, when you burn fat it takes it off all over you body, even if you do 1000 situps a day, it wont just take it off your midsection.