Author: strypedDate: 15:07 13-07-06
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I am 6 feet 180. My scales say I am between 16-18% bodyfat. (depending
on the time of day) I would like to decrease my bodyfat percentage. I
watch what I eat. I run 2.6 miles 3-4 days a week. I lift weights for
about 25 minutes 5 days a week. Generally inclined bench, flat bench.
tricep pull downs, shoulder shruggs. This is all I have time for and
not wanting to be a body builder or anything.
Should I just keep doing what I am doing or is there more I should do?
It takes me anywhere from 20 minutes to 22 minutes to complete my run.
SHould I run longer?
Also the scales I bought have some type of "hydration level". I am
always at the upper end of what it says are normal. Mostly over. It is
typically 65. Even after a long sweaty run. What is this for and is it
a good measure of anythign?
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Author: Running Jack FlashDate: 17:21 13-07-06
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> I am 6 feet 180. My scales say I am between 16-18% bodyfat. (depending
> on the time of day) I would like to decrease my bodyfat percentage. I
> watch what I eat. I run 2.6 miles 3-4 days a week. I lift weights for
> about 25 minutes 5 days a week. Generally inclined bench, flat bench.
> tricep pull downs, shoulder shruggs. This is all I have time for and
> not wanting to be a body builder or anything.
>
> Should I just keep doing what I am doing or is there more I should do?
> It takes me anywhere from 20 minutes to 22 minutes to complete my run.
> SHould I run longer?
My opinion... you run the same distance in the same amount of time 3-4 days
per week. You also do the same lifting routine 5 days per week. My
suggestion would be to change your routine. Try running a longer distance.
Try running the same distance, but faster. Do pushups instead of one of the
benches. Mix it up. Do whatever, but do it differently.
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Author: Jason EarlDate: 17:33 13-07-06
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"stryped" <stryped@hotmail.com> writes:
> I am 6 feet 180. My scales say I am between 16-18%
> bodyfat. (depending on the time of day) I would like to decrease my
> bodyfat percentage. I watch what I eat. I run 2.6 miles 3-4 days a
> week. I lift weights for about 25 minutes 5 days a week. Generally
> inclined bench, flat bench. tricep pull downs, shoulder
> shruggs. This is all I have time for and not wanting to be a body
> builder or anything.
25 minutes 5 times a week is plenty of time for weight training.
However, your choice of exercises leaves a *lot* to be desired. If
you want to lose weight and grow muscle then you have to involve more
of your body than the arms and shoulders. Choose either incline bench
or flat bench (your choice) and replace it with some form of squat.
Forget the tricep pull down. If you have a limited amount of time you
are far better off doing pullups. Likewise lose the shrugs and
replace them with deadlifts. You'll still stimulate your traps, but
you'll work almost every other part of your body as well.
> Should I just keep doing what I am doing or is there more I should
> do? It takes me anywhere from 20 minutes to 22 minutes to complete
> my run. SHould I run longer?
Are you meeting your goals? Are you getting better at running? 2.6
miles 3-4 times a week sounds like plenty to me. Depending on your
goals you might even try running less. Another alternative is to mix
in something like Tabata intervals. Google for more info.
> Also the scales I bought have some type of "hydration level". I am
> always at the upper end of what it says are normal. Mostly over. It
> is typically 65. Even after a long sweaty run. What is this for and
> is it a good measure of anythign?
Sorry, can't help you there.
Jason
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Author: oregonchickDate: 19:05 13-07-06
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"stryped" <stryped@hotmail.com> wrote in message
news:1152817673.598072.256490@b28g2000cwb.googlegroups.com...
> x-no-archive:yes
>
> I am 6 feet 180. My scales say I am between 16-18% bodyfat. (depending
> on the time of day) I would like to decrease my bodyfat percentage. I
> watch what I eat. I run 2.6 miles 3-4 days a week. I lift weights for
> about 25 minutes 5 days a week. Generally inclined bench, flat bench.
> tricep pull downs, shoulder shruggs. This is all I have time for and
> not wanting to be a body builder or anything.
>
> Should I just keep doing what I am doing or is there more I should do?
> It takes me anywhere from 20 minutes to 22 minutes to complete my run.
> SHould I run longer?
>
> Also the scales I bought have some type of "hydration level". I am
> always at the upper end of what it says are normal. Mostly over. It is
> typically 65. Even after a long sweaty run. What is this for and is it
> a good measure of anythign?
Do you have legs? lol. You might like the way your legs look already, but
since that's where the biggest muscles are, you can make good muscle gains
by doing something to work those muscles as well. I do a full body workout
in just over a half hour, I think you could do the same.
>
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Author: Robert SchuhDate: 19:06 13-07-06
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stryped wrote:
> x-no-archive:yes
>
> I am 6 feet 180. My scales say I am between 16-18% bodyfat. (depending
> on the time of day) I would like to decrease my bodyfat percentage. I
> watch what I eat. I run 2.6 miles 3-4 days a week. I lift weights for
> about 25 minutes 5 days a week. Generally inclined bench, flat bench.
> tricep pull downs, shoulder shruggs. This is all I have time for and
> not wanting to be a body builder or anything.
>
> Should I just keep doing what I am doing or is there more I should do?
> It takes me anywhere from 20 minutes to 22 minutes to complete my run.
> SHould I run longer?
>
> Also the scales I bought have some type of "hydration level". I am
> always at the upper end of what it says are normal. Mostly over. It is
> typically 65. Even after a long sweaty run. What is this for and is it
> a good measure of anythign?
Diet is 90% of getting lean. How is your diet?
--
Robert Schuh
"Everything that elevates an individual above the herd and
intimidates the neighbour is henceforth called evil; and
the fair, modest, submissive and conforming mentality,
the mediocrity of desires attains moral designations and honors"
- Nietzsche
http://www.hardbopdrums.com/
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Author: Robert MartingDate: 21:27 13-07-06
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--
"stryped" <stryped@hotmail.com> wrote in message
news:1152817673.598072.256490@b28g2000cwb.googlegroups.com...
> x-no-archive:yes
>
> I am 6 feet 180. My scales say I am between 16-18% bodyfat. (depending
> on the time of day) I would like to decrease my bodyfat percentage. I
> watch what I eat. I run 2.6 miles 3-4 days a week. I lift weights for
> about 25 minutes 5 days a week. Generally inclined bench, flat bench.
> tricep pull downs, shoulder shruggs. This is all I have time for and
> not wanting to be a body builder or anything.
>
> Should I just keep doing what I am doing or is there more I should do?
> It takes me anywhere from 20 minutes to 22 minutes to complete my run.
> SHould I run longer?
>
> Also the scales I bought have some type of "hydration level". I am
> always at the upper end of what it says are normal. Mostly over. It is
> typically 65. Even after a long sweaty run. What is this for and is it
> a good measure of anythign?
>
>Don't worry, I'm almost certain if you amped up your intensity levels in
>the gym you still wouldn't have to be worried about getting "too big" or
>looking like a bodybuilder- but that's what you need to do. get a bit more
>muscle on your frame...muscle that will eat away at your fat stores..even
>when you're at rest. Running endlessly only goes so far and is catabolic.
>Start running short hard sprints to hit fast twitch fibers and not so many
>long-winded 20 minute jogs..the idea again here is to build muscle. How
>many chunky/soft sprinters have you seen? Right.. they are all lean and
>have great muscular development..and they lift weights too, without looking
>like a bodybuilder.
Robert N. Marting
http://www.greatformdvd.com/
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stryped wrote:
> Also the scales I bought have some type of "hydration level". I am
> always at the upper end of what it says are normal. Mostly over. It is
> typically 65. Even after a long sweaty run. What is this for and is it
> a good measure of anythign?
Read the section on "Bioelectric Impedance" at
http://www.new-fitness.com/body_fat_measuring.html for some insight .
For other articles, google "bia hydration" (without quotes). Since
hydration affects the BIA measurement, I wonder how your scale
determines hydration level from (persumably) the BIA measurement. I
presume you do not pee on the scale :-).
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Author: strypedDate: 08:32 14-07-06
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x-no-archive:yes
I am mainly wanting to loose belly fat and gain some upper body muscle.
By the way, I dont have a squat rack and my knees bother me when I do
some sort or leg exercise.
By the way, I wen for about a 10 mile bike ride last night. Got home.
After awhile checked the scales. Weighted 179.5 and 16 % bodyfat. This
mornin weighed the same but was 18% bodyfat. What gives?
Jason Earl wrote:
> "stryped" <stryped@hotmail.com> writes:
>
> > I am 6 feet 180. My scales say I am between 16-18%
> > bodyfat. (depending on the time of day) I would like to decrease my
> > bodyfat percentage. I watch what I eat. I run 2.6 miles 3-4 days a
> > week. I lift weights for about 25 minutes 5 days a week. Generally
> > inclined bench, flat bench. tricep pull downs, shoulder
> > shruggs. This is all I have time for and not wanting to be a body
> > builder or anything.
>
> 25 minutes 5 times a week is plenty of time for weight training.
> However, your choice of exercises leaves a *lot* to be desired. If
> you want to lose weight and grow muscle then you have to involve more
> of your body than the arms and shoulders. Choose either incline bench
> or flat bench (your choice) and replace it with some form of squat.
> Forget the tricep pull down. If you have a limited amount of time you
> are far better off doing pullups. Likewise lose the shrugs and
> replace them with deadlifts. You'll still stimulate your traps, but
> you'll work almost every other part of your body as well.
>
> > Should I just keep doing what I am doing or is there more I should
> > do? It takes me anywhere from 20 minutes to 22 minutes to complete
> > my run. SHould I run longer?
>
> Are you meeting your goals? Are you getting better at running? 2.6
> miles 3-4 times a week sounds like plenty to me. Depending on your
> goals you might even try running less. Another alternative is to mix
> in something like Tabata intervals. Google for more info.
>
> > Also the scales I bought have some type of "hydration level". I am
> > always at the upper end of what it says are normal. Mostly over. It
> > is typically 65. Even after a long sweaty run. What is this for and
> > is it a good measure of anythign?
>
> Sorry, can't help you there.
>
> Jason
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Author: strypedDate: 08:35 14-07-06
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x-no-archive:yes
I eat a breakfast ceral bar in the mornings during the week, then a
bananna. I drink a diet coke and a bottle of water. During the day I
snack on turkey jerky, peanuts and some blueberrys. Lunch is turkey,
peas, diet coke, some grapes. Dinner is basically whatever my wife
cooks. I do this Mon-Friday. Saturday and SUnday because I am hoem I
eat more.
Robert Schuh wrote:
> stryped wrote:
>
> > x-no-archive:yes
> >
> > I am 6 feet 180. My scales say I am between 16-18% bodyfat. (depending
> > on the time of day) I would like to decrease my bodyfat percentage. I
> > watch what I eat. I run 2.6 miles 3-4 days a week. I lift weights for
> > about 25 minutes 5 days a week. Generally inclined bench, flat bench.
> > tricep pull downs, shoulder shruggs. This is all I have time for and
> > not wanting to be a body builder or anything.
> >
> > Should I just keep doing what I am doing or is there more I should do?
> > It takes me anywhere from 20 minutes to 22 minutes to complete my run.
> > SHould I run longer?
> >
> > Also the scales I bought have some type of "hydration level". I am
> > always at the upper end of what it says are normal. Mostly over. It is
> > typically 65. Even after a long sweaty run. What is this for and is it
> > a good measure of anythign?
>
> Diet is 90% of getting lean. How is your diet?
>
>
> --
> Robert Schuh
> "Everything that elevates an individual above the herd and
> intimidates the neighbour is henceforth called evil; and
> the fair, modest, submissive and conforming mentality,
> the mediocrity of desires attains moral designations and honors"
> - Nietzsche
>
> http://www.hardbopdrums.com/
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Author: Jason WellsDate: 10:25 14-07-06
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stryped wrote:
> x-no-archive:yes
>
> I am mainly wanting to loose belly fat and gain some upper body muscle.
> By the way, I dont have a squat rack and my knees bother me when I do
> some sort or leg exercise.
>
> By the way, I wen for about a 10 mile bike ride last night. Got home.
> After awhile checked the scales. Weighted 179.5 and 16 % bodyfat. This
> mornin weighed the same but was 18% bodyfat. What gives?
1. Stop top posting.
2. Get measured with calipers if you want a more accurate measurement of
body fat.
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Author: Jason WellsDate: 10:28 14-07-06
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stryped wrote:
> x-no-archive:yes
>
> I am 6 feet 180. My scales say I am between 16-18% bodyfat. (depending
> on the time of day) I would like to decrease my bodyfat percentage. I
> watch what I eat. I run 2.6 miles 3-4 days a week. I lift weights for
> about 25 minutes 5 days a week. Generally inclined bench, flat bench.
> tricep pull downs, shoulder shruggs. This is all I have time for and
> not wanting to be a body builder or anything.
>
If you work the same muscles 5 days a week, they will never have time to
recover. Work different groups each time at the gym. You want to gain
muscle mass everywhere to lower body fat. This increases your metabolism,
unlike running, which burns calories AND muscle mass. Make sure you are
getting enough protien too.
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Author: joanneDate: 12:09 14-07-06
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stryped wrote:
> I eat a breakfast ceral bar in the mornings during the week, then a
> bananna. I drink a diet coke and a bottle of water. During the day I
> snack on turkey jerky, peanuts and some blueberrys. Lunch is turkey,
> peas, diet coke, some grapes. Dinner is basically whatever my wife
> cooks. I do this Mon-Friday. Saturday and SUnday because I am hoem I
> eat more.
Pitiful. You need to learn more about nutrition or you will never see
single digit bodyfat.
Try tracking your calories with a free online program like FitDay @
http://www.fitday.com
You need to make sure you are eating enough calories (to maintain or
support new muscle growth) but also enough protein/carbs/(good) fats -
after logging your food choices into FitDay it will give you a pie
graph that you can easily see where you are lacking in nutrients.
I'm assuming you have a Tanita scale which are notoriously off the mark
for a real bodyfat readings - thats why you see such variances in it
according to your hydration level, time of day etc. Its ok as long as
you see a downward trend in its readings, but get a caliper bodyfat
test at your gym if they offer it and compare it to your scale.
joanne
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Author: strypedDate: 13:50 14-07-06
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x-no-archive:yes
Why is this pitaful?
joanne wrote:
> stryped wrote:
> > I eat a breakfast ceral bar in the mornings during the week, then a
> > bananna. I drink a diet coke and a bottle of water. During the day I
> > snack on turkey jerky, peanuts and some blueberrys. Lunch is turkey,
> > peas, diet coke, some grapes. Dinner is basically whatever my wife
> > cooks. I do this Mon-Friday. Saturday and SUnday because I am hoem I
> > eat more.
>
> Pitiful. You need to learn more about nutrition or you will never see
> single digit bodyfat.
> Try tracking your calories with a free online program like FitDay @
> http://www.fitday.com
> You need to make sure you are eating enough calories (to maintain or
> support new muscle growth) but also enough protein/carbs/(good) fats -
> after logging your food choices into FitDay it will give you a pie
> graph that you can easily see where you are lacking in nutrients.
>
> I'm assuming you have a Tanita scale which are notoriously off the mark
> for a real bodyfat readings - thats why you see such variances in it
> according to your hydration level, time of day etc. Its ok as long as
> you see a downward trend in its readings, but get a caliper bodyfat
> test at your gym if they offer it and compare it to your scale.
>
>
>
> joanne
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Author: Jason EarlDate: 15:23 14-07-06
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"stryped" <stryped@hotmail.com> writes:
> I am mainly wanting to loose belly fat and gain some upper body
> muscle. By the way, I dont have a squat rack and my knees bother me
> when I do some sort or leg exercise.
It's a classic mistake to think that the way to lose belly fat and
gain upper body mass is to just work your upper body. To a large
extent what forces your muscles to grow is hormonal changes brought
about by exercise. If you really want to grow you have to use the
huge muscle groups in your posterior chain. Squat or deadlift, you
choose. You don't need a rack to deadlift.
To say nothing about the fact that the large muscles in your lower
body are the furnace that you'll need to burn your belly fat.
If your knees hurt, you need to do something about it.
Hobbes outlined what you should do far better than I could. Short
story, body weight squats combined with stretches for the glues and
hamstrings. For the complete story:
http://groups.google.com/group/misc.fitness.weights/msg/9579d1155806013d
Alternatively, you can just exercise your beach muscles and hope that
bicycling helps your knees (it is pretty good for the knees). A
weight training program that doesn't work your posterior chain is
going to be less effective, but it will be better than a sharp stick
in the eye. I would at least ask you to consider changing out one of
your two bench press exercises with a bent over row or some pullups.
If all you do is press you are likely to get a shoulder imbalance.
That's not a good idea.
> By the way, I wen for about a 10 mile bike ride last night. Got
> home. After awhile checked the scales. Weighted 179.5 and 16 %
> bodyfat. This mornin weighed the same but was 18% bodyfat. What
> gives?
One thing is certain, you probably didn't exchange several pounds of
fat for an equal weight in lean mass :). Scales are a fickle bunch,
especially the fancy new ones with the fat percentage monitors. It's
best just to weigh yourself at the same time every day to help cut
down on fluctuations and take the number as a "guideline." I don't
pay attention to my weight, but instead I pay attention to the 7 day
moving average of my weight. That tends to show the real trend and
not the daily fluctuations.
Jason
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Author: Larry HodgesDate: 20:16 14-07-06
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Author: joanneDate: 14:16 15-07-06
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stryped wrote:
> Why is this pitaful?
Thats spelled 'pitiful' btw.
Lets see why your eating 'plan' sucks ...
> I eat a breakfast ceral bar in the mornings during the week, then a
> bananna.
Carbs, no protein. Better choices could be made here.
>I drink a diet coke and a bottle of water.
Hopefully you drink more water than that for the entire day.
> During the day I snack on turkey jerky, peanuts and some blueberrys.
Altho a source of protein, jerky is very high in sodium (salt).
Altho a source of protein, peanuts are very high in fats.
Blueberries, bananas, grapes, etc are all ok in my book (altho some may
say to google the glycemic index) but where are your complex carbs? How
about some vegetables? grains?
Again you could be making better choices here.
> Lunch is turkey, peas, diet coke, some grapes.
Turkey is ok depending on whether its from a roast or lunchmeat crap.
Peas? a starch. Eats some real vegetables. Drink some water instead of
or inbtwn diet cokes. Grapes, as above mentioned - yes better choices
could be made here too.
> Dinner is basically whatever my wife cooks. I do this Mon-Friday.
Depending on her choice, you could be overeating and hopefully she
cooks healthy stuff.
I think you need some input into these meal choices. Use FitDay and
open your eyes to what you are eating and what you may be missing.
> Saturday and Sunday because I am home I eat more.
More of what? People think they did so well all week and then shoot
themselves in the foot by overeating on the weekends thereby negating
any calorie deficit they may have had and then wonder why they cant get
leaner. Duh, they are are eating too much.
Face it, your food choices suck and you could do much better.
joanne
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Author: savanfortDate: 15:53 18-07-06
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I am really sorry,
The only thing fits u r pitiful. Every one in this business knows NO FAT
SPOT REDUCTION !!!! Wide belly, thin shoulder? Eat less, lift more, lift
smart, and eat smart.
Good luck.
"Jason Wells" <jason.wells@nospam.com> wrote in message
news:xPNtg.120317$H71.105263@newssvr13.news.prodigy.com...
> stryped wrote:
>
>> x-no-archive:yes
>>
>> I am mainly wanting to loose belly fat and gain some upper body muscle.
>> By the way, I dont have a squat rack and my knees bother me when I do
>> some sort or leg exercise.
>>
>> By the way, I wen for about a 10 mile bike ride last night. Got home.
>> After awhile checked the scales. Weighted 179.5 and 16 % bodyfat. This
>> mornin weighed the same but was 18% bodyfat. What gives?
>
> 1. Stop top posting.
>
> 2. Get measured with calipers if you want a more accurate measurement of
> body fat.
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