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jonesey
12-17-2005, 11:42 AM
Hi

I want to lose weight and lower my BF%. I am 5ft 7, and weigh 208 lbs. BF is 30%!!

What is the best way, i dont realy wan to use supplements or anything, just want to know what the best way t lose weight is, like the best diet, and best excercise (sp?). I have an eliptical trainer machine thing, and mam gettin some weights soon and a bench. I also have a bike, what is the best thing to do?

Thanks
jonesey

D Breyer
12-17-2005, 12:05 PM
post up your diet and we can help you get that on track... cardio isnt' required if you have your diet up to par. As far as training goes, WBB#1 is a widely accepted routine on this board.

D Breyer
12-17-2005, 12:06 PM
http://www.wannabebig.com/article.php?articleid=25

^^ WBB #1

jonesey
12-17-2005, 12:26 PM
Thanks buddy. Right, here we go, i try to eat as healthily as i can lol

Morning before school: bowl of cereal (shreddies, sometimes Alpen)

mid morning break: sometimes i have a choclate bar like a penguin, r sometimes i have banana or orange. bottle of water

lunch: sandwich, fruit, sometimes crisps, and 1 litre of water

when i get home: more water, sometimes fresh orange juice (i drink quite a bit of fresh orange), and sometimes a piece of fruit like apple, or orange etc

dinner: all different, inc chicken and meat, vegetables etc. I think my dinners are balanced with meat and veg

i mainly only drink water or fresh orange, if not fresh orange, squash. i hardl ever drink fizz



Thats about it, is it ok to lift whilst dieting?

I still want to do things like ride my bike to keep fit.

getfit
12-17-2005, 12:29 PM
i'd start reading here

http://www.wannabebigforums.com/showthread.php?t=65848

Anthony
12-17-2005, 12:35 PM
Put your food into www.fitday.com so you/we can get a better idea of what you need to change.

My guess is that you need more protein, more fat, and less sugar/refined carbs. Dinner looks like your best meal and I'd like to see the rest structured in a similar manner.

Lifting while dieting is almost mandatory.

Using your bike is fine - but do High Intensity Interval Training (HIIT) instead of steady state. Not only will your time on the bike be shorter, but it's better for burning fat, maintaining muscle, improves your vo2 max, and improves lactate threshold.

D Breyer
12-17-2005, 12:46 PM
yeah, listen to anthony... fitday helped me a ton, as did HIIT

Manveet
12-17-2005, 01:08 PM
the best way is to eat less calories than you expend or expend more calories than you eat.

RhodeHouse
01-25-2012, 09:33 AM
Although all the cardio exercise are best ways to get rid from the extra weight of the body. Some of the best cardio exercise are
Running
Jogging
Walking
Cycling
Yoga

This is absolutely wrong. The best way to burn fat and drop bodyweight is by using barbell complexes and Interval type circuits. My guess is, if the original poster was 208lbs but was 15% bodyfat he wouldn't want to lose weight. Steady state cardio is a sure fire way to set yourself up to get fatter in the future.

To the OP, I'd be less worried about some fancy diet and more worried about getting a solid training program and kicking ass. Based on what I saw, you eat way too many carbs and not nearly enough protein. That being said, if you train your balls off, losing that bodyfat will be easy. Trouble is, you actually have to train hard and smart.

K Y L E
01-25-2012, 12:33 PM
Granted the OP was in 2005, but still.. Listen to Rhodehouse he knows his stuff. If you want to shed off water weight pretty damn fast, though, dress up in sweat gear, grab a pair of light to moderate dumbells and hit a stair climber machine. It doesn't put you in too deep of a catabolic state, so you won't lose much muscle from the cardio, and your legs will get stronger. You might want to read this as well: http://www.wannabebig.com/training/complexes-for-fat-loss/ these are pretty killer exercises that would help people in your situation.

Jonathan E
01-25-2012, 02:44 PM
Steady state cardio is a sure fire way to set yourself up to get fatter in the future.


What about the people that need to go beyond just losing fat and are seeking a high level of cardiovascular fitness for sport training or some other sort?

krazylarry
01-25-2012, 08:49 PM
Thanks buddy. Right, here we go, i try to eat as healthily as i can lol

Morning before school: bowl of cereal (shreddies, sometimes Alpen)

mid morning break: sometimes i have a choclate bar like a penguin, r sometimes i have banana or orange. bottle of water

lunch: sandwich, fruit, sometimes crisps, and 1 litre of water

when i get home: more water, sometimes fresh orange juice (i drink quite a bit of fresh orange), and sometimes a piece of fruit like apple, or orange etc

dinner: all different, inc chicken and meat, vegetables etc. I think my dinners are balanced with meat and veg

i mainly only drink water or fresh orange, if not fresh orange, squash. i hardl ever drink fizz



Thats about it, is it ok to lift whilst dieting?

I still want to do things like ride my bike to keep fit.

eat more protein, eat less sugar. drop the juice, its shit, same with the cereal.

RhodeHouse
01-28-2012, 11:16 AM
What about the people that need to go beyond just losing fat and are seeking a high level of cardiovascular fitness for sport training or some other sort?

Steady state cardio is only good for distance runners. ANy other sport has more specific conditioning needs than just running/walking on a treadmill.

Steady state cardio isn't going to create a high level of cardiovascular fitness. It may be a part of the training regimen, but only if you're a long distance runner.

Jonathan E
01-28-2012, 12:49 PM
Steady state cardio is only good for distance runners. ANy other sport has more specific conditioning needs than just running/walking on a treadmill.

Steady state cardio isn't going to create a high level of cardiovascular fitness. It may be a part of the training regimen, but only if you're a long distance runner.

Can you link me/tell me some different drills football related? I've been doing basically interval running (30 sec of running top speed, one min rest,repeat) until I die. I need some more variety

ZAR-FIT
01-28-2012, 03:46 PM
Can you link me/tell me some different drills football related? I've been doing basically interval running (30 sec of running top speed, one min rest,repeat) until I die. I need some more variety

I am a certified strength and conditioning specialist certified through NSCA, this question is right up my ally. You should be focusing not only on speed but just as importantly change of direction!
Drills like Pro-Agility, L-Drils, Ladder sprints, and 5 cone- sprint, shuffle, backpedal drills... if you want specifics feel free to ask.

Jonathan E
01-28-2012, 04:32 PM
I am a certified strength and conditioning specialist certified through NSCA, this question is right up my ally. You should be focusing not only on speed but just as importantly change of direction!
Drills like Pro-Agility, L-Drils, Ladder sprints, and 5 cone- sprint, shuffle, backpedal drills... if you want specifics feel free to ask.

Appreciate it, dude. And yeah I've always known that change of direction drills are huge, especially since im trying out as a linebacker. I just never had a good routine or structure to follow. So basically, I think Im going to purchase some cheap cones soon and try a few things out. If you have any recommendations of which drills to do and how to do them(reps,speed,duration,etc) I'd love to hear it. Message me if thats easier too.

ZAR-FIT
01-28-2012, 08:31 PM
1. Ladder Sprints- place a cone at 0, 5, 10, 15, and 20 yards. Touch cones at every turn, always face the same direction. Example, when doing a 5-5-5 sprint you sprint to the 5 cone touch with your left hand, sprint to 0 touch with right, sprint back to 5, touch with left, sprint back to 0, touch with right, sprint back to 5, touch left hand, sprint though 0. Rest the amount it would take 2 other people to go after you...
a. 5-5-5
b. 5-10-5
c. 5-10-15
d. 10-20-10
e. 15-10-5
f. 5-5-5
g. 20-20

Jonathan E
01-28-2012, 10:45 PM
1. Ladder Sprints- place a cone at 0, 5, 10, 15, and 20 yards. Touch cones at every turn, always face the same direction. Example, when doing a 5-5-5 sprint you sprint to the 5 cone touch with your left hand, sprint to 0 touch with right, sprint back to 5, touch with left, sprint back to 0, touch with right, sprint back to 5, touch left hand, sprint though 0. Rest the amount it would take 2 other people to go after you...
a. 5-5-5
b. 5-10-5
c. 5-10-15
d. 10-20-10
e. 15-10-5
f. 5-5-5
g. 20-20

Beautiful, Ill try it out, thanks. Best to do after leg workout day? Or on a day where legs are not incorporated?

ZAR-FIT
01-29-2012, 05:59 AM
Beautiful, Ill try it out, thanks. Best to do after leg workout day? Or on a day where legs are not incorporated?

Ok to do same day as upper body lift, but definately not on leg day...

ZAR-FIT
01-29-2012, 06:01 AM
you should time yourself too... especially with Pro-Agility drills. Do you know what those are??

ZAR-FIT
01-29-2012, 06:08 AM
Found this on Google. This is Pro-Agility Drill. Feel free to ask questions. http://www.youtube.com/watch?v=d_RGtkuOjD4

Jonathan E
01-29-2012, 01:55 PM
Ok to do same day as upper body lift, but definately not on leg day...

Reason I asked is because I was unsure if doing it on an off-leg day would alter recovery of said previous leg session. And as for the pro-drills, yes, haha I know how to do most. I've done a decent amount of work with 3 cone,L-drill,etc from the past years of football practice experience.

RhodeHouse
01-29-2012, 03:09 PM
Run 10, 20, 30, 40 yard sprints
Run some 100's

Whatever you get tested on in pre-season you should get good at.

Play basketball for agility. Nothing is better than playing a real sport. Drills just don't cut it. They're alright, but you know where to stop and change direction. You know how far you have to run etc... Play hoops everyday. Plus, it'll help with overall conditioning.

ZAR-FIT
01-29-2012, 06:29 PM
Run 10, 20, 30, 40 yard sprints
Run some 100's

Whatever you get tested on in pre-season you should get good at.

Play basketball for agility. Nothing is better than playing a real sport. Drills just don't cut it. They're alright, but you know where to stop and change direction. You know how far you have to run etc... Play hoops everyday. Plus, it'll help with overall conditioning.

I can agree with this, but as long as there is periodic testing done to show improvement. Knowing a test is involved pushes motivation to accell and improve.

RhodeHouse
01-29-2012, 07:37 PM
I can agree with this, but as long as there is periodic testing done to show improvement. Knowing a test is involved pushes motivation to accell and improve.

For sure.

This is what I did when I played football. In college it was easy because we conditioned as a group. No lack of motivation. When I played pro ball, I trained myself, so this helped. Basically the same stuff I did in college. I played a ton of basketball because I loved it.

Jonathan E
01-29-2012, 08:18 PM
For sure.

This is what I did when I played football. In college it was easy because we conditioned as a group. No lack of motivation. When I played pro ball, I trained myself, so this helped. Basically the same stuff I did in college. I played a ton of basketball because I loved it.

Hmm, never thought about that. But it is a good idea.

RhodeHouse
01-29-2012, 09:38 PM
Hmm, never thought about that. But it is a good idea.

I wish I could say it was a well thought out plan in college. There was actually a super-hot girl that used to run in the pick-up games at the Rec. At first I just played to talk to her. Then I realized I was getting in great shape and I could move despite gaining 60lbs in 18 months. It worked out.

Jonathan E
01-29-2012, 10:10 PM
I wish I could say it was a well thought out plan in college. There was actually a super-hot girl that used to run in the pick-up games at the Rec. At first I just played to talk to her. Then I realized I was getting in great shape and I could move despite gaining 60lbs in 18 months. It worked out.


Wait...girls talk to you when you bulk? LOL WUT?? I've been using my weight as an excuse for lack of women for a few months now..

Haha all joking aside, Im looking forward to starting up this routine.

RhodeHouse
01-30-2012, 10:41 AM
Wait...girls talk to you when you bulk? LOL WUT?? I've been using my weight as an excuse for lack of women for a few months now..

Haha all joking aside, Im looking forward to starting up this routine.

Despite what my little breatheren think, girls will ALWAYS notice the big guys before the little guys. Little people are a dime a dozen.

Jonathan E
01-30-2012, 02:44 PM
True that

J_Alex
02-02-2012, 05:32 PM
Number 1 is to stop putting so much food in your mouth.