I am going to (not trying) to lose some fat. I plan on being on a SWAT team in the future, when I pass a polygraph.
Any extra weight on my frame that is not muscle will hurt me. I would like to get my running times in the 1 1/2 mile down to 7:30 from 8:51.
I figure I have about 10 extra pounds on me. Losing that weight would make me totally cut up. Having said that, the last 10 are the hardest to lose. I keep putting it off because I am not fat really, just not in perfect shape.
Most everybody could get in better shape.
PLAN -
I plan on losing the weight before I bulk up any more. That may not make sense to many people.
In reality, when you bulk up, the LEANER you are when you start, the more percentage of muscle you will gain (gain 10 lbs and 8 of it is muscle).
The FATTER you are when you start, the more fat you will gain. (gain 10 lbs, 5 pounds will be muscle).
WORKOUT -
Some activity 7 days a week.
1. Legs / cardio
2. Cardio
3. Back - shoulders / cardio
4. Cardio
5. Chest / cardio
6. Cardio
7. Something like hiking, something active and fun.
Lifting - 20 to 30 minutes using moderate weight and traditional exercises (except for heavy squats, lots of strain with all the cardio)
Core exercises - 3 or 4 times per week
Cardio - 1 hr per day. Usually 30 min Treadmill, 30 min cross trainer. (Some days I will do a hill climb walk on a treadmill for 30 min in lieu of running. Try it, it is a bitch.
IS IT SAFE -
Yes, it is. A program like mine is good for someone who already has a good foundation in fitness.
Yes, your body can handle a lot of cardio. You will notice that I only lift 3 days a week. It is not safe to lift 6 days a week and do all that cardio.
HOW LONG WILL IT TAKE TO LOSE THE FAT?
Probably about a month and a half.
WHAT HAPPENS AFTER I LOSE THE FAT?
It depends. If I am happy with my fitness, I will maintain. If not, I will add 5 to 10 lbs of muscle.
DIET?
Unfortunately, this is my weak point. I wish I could workout 5 hours a day and eat what I want, but it doesn't work that way.
Simple diet. I am just eating a balanced diet. I am not getting my carbs from bread, sugar, or other junk. Just occasional wheat bread and pasta.
I am eating a LOT of vegetables, and eating when I am hungry, not out of boredom.
I am also drinking a lot of water and green tea. Some think tea boosts your metabolism, I am one.
WHO SHOULD TRY A ROUTINE LIKE THIS?
Anyone who is overweight should have a routine similar to mine, just not in the volume and intensity I am doing if they don't have a good fitness base.
WHAT IS YOUR ROUTINE?
Well.....
If you have a routine, post it. I have a pretty good record of training people while deployed overseas. Most who stuck with it were happy with their results.
I will keep updates going. I am on my second day, boy did I kick my *** in the gym today.

Any extra weight on my frame that is not muscle will hurt me. I would like to get my running times in the 1 1/2 mile down to 7:30 from 8:51.
I figure I have about 10 extra pounds on me. Losing that weight would make me totally cut up. Having said that, the last 10 are the hardest to lose. I keep putting it off because I am not fat really, just not in perfect shape.
Most everybody could get in better shape.
PLAN -
I plan on losing the weight before I bulk up any more. That may not make sense to many people.
In reality, when you bulk up, the LEANER you are when you start, the more percentage of muscle you will gain (gain 10 lbs and 8 of it is muscle).
The FATTER you are when you start, the more fat you will gain. (gain 10 lbs, 5 pounds will be muscle).
WORKOUT -
Some activity 7 days a week.
1. Legs / cardio
2. Cardio
3. Back - shoulders / cardio
4. Cardio
5. Chest / cardio
6. Cardio
7. Something like hiking, something active and fun.
Lifting - 20 to 30 minutes using moderate weight and traditional exercises (except for heavy squats, lots of strain with all the cardio)
Core exercises - 3 or 4 times per week
Cardio - 1 hr per day. Usually 30 min Treadmill, 30 min cross trainer. (Some days I will do a hill climb walk on a treadmill for 30 min in lieu of running. Try it, it is a bitch.
IS IT SAFE -
Yes, it is. A program like mine is good for someone who already has a good foundation in fitness.
Yes, your body can handle a lot of cardio. You will notice that I only lift 3 days a week. It is not safe to lift 6 days a week and do all that cardio.
HOW LONG WILL IT TAKE TO LOSE THE FAT?
Probably about a month and a half.
WHAT HAPPENS AFTER I LOSE THE FAT?
It depends. If I am happy with my fitness, I will maintain. If not, I will add 5 to 10 lbs of muscle.
DIET?
Unfortunately, this is my weak point. I wish I could workout 5 hours a day and eat what I want, but it doesn't work that way.
Simple diet. I am just eating a balanced diet. I am not getting my carbs from bread, sugar, or other junk. Just occasional wheat bread and pasta.
I am eating a LOT of vegetables, and eating when I am hungry, not out of boredom.
I am also drinking a lot of water and green tea. Some think tea boosts your metabolism, I am one.
WHO SHOULD TRY A ROUTINE LIKE THIS?
Anyone who is overweight should have a routine similar to mine, just not in the volume and intensity I am doing if they don't have a good fitness base.
WHAT IS YOUR ROUTINE?
Well.....
If you have a routine, post it. I have a pretty good record of training people while deployed overseas. Most who stuck with it were happy with their results.
I will keep updates going. I am on my second day, boy did I kick my *** in the gym today.
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