Reply
Results 1 to 8 of 8
  1. #1
    Registered User hulk7029's Avatar
    Join Date: Nov 2019
    Age: 50
    Posts: 63
    Rep Power: 386
    hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250)
    hulk7029 is offline

    Exercise to reduce body fat percentage by atleast 10%

    my current body fat % is 25

    i want to reduce it to atleast 15%

    am 210 lbs 6 3

    gym 4 days a week weight lifting , i havent done any cardio at all

    please advise with some workouts tio reduce body fat and not muscle

    i fear il loose muscle when i do cardio
    Reply With Quote

  2. #2
    Registered User Allm1ght's Avatar
    Join Date: Aug 2019
    Age: 50
    Posts: 19
    Rep Power: 0
    Allm1ght has no reputation, good or bad yet. (0) Allm1ght has no reputation, good or bad yet. (0) Allm1ght has no reputation, good or bad yet. (0) Allm1ght has no reputation, good or bad yet. (0) Allm1ght has no reputation, good or bad yet. (0) Allm1ght has no reputation, good or bad yet. (0) Allm1ght has no reputation, good or bad yet. (0) Allm1ght has no reputation, good or bad yet. (0) Allm1ght has no reputation, good or bad yet. (0) Allm1ght has no reputation, good or bad yet. (0) Allm1ght has no reputation, good or bad yet. (0)
    Allm1ght is offline
    Exercise has no effect on body fat.

    You need to eat a consistent calorie deficit
    Reply With Quote

  3. #3
    Manlets gonna make it Natty1980's Avatar
    Join Date: Dec 2018
    Posts: 911
    Rep Power: 7604
    Natty1980 is a name known to all. (+5000) Natty1980 is a name known to all. (+5000) Natty1980 is a name known to all. (+5000) Natty1980 is a name known to all. (+5000) Natty1980 is a name known to all. (+5000) Natty1980 is a name known to all. (+5000) Natty1980 is a name known to all. (+5000) Natty1980 is a name known to all. (+5000) Natty1980 is a name known to all. (+5000) Natty1980 is a name known to all. (+5000) Natty1980 is a name known to all. (+5000)
    Natty1980 is offline
    You will not lose muscle with cardio. If you are a beginner you will continue gaining muscle mass while cutting, obviously more slowly than if you were on a calorie surplus.
    There are no specific exercises, although aerobic exercise (whatever keeps your heartbeat around 0.7x(220 - age)) will burn calories without increasing your appetite much, unlike weight training.
    You can add 2-3 sessions of treadmill / elliptical crosstrainer to your routine.
    Reply With Quote

  4. #4
    Registered User hulk7029's Avatar
    Join Date: Nov 2019
    Age: 50
    Posts: 63
    Rep Power: 386
    hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250)
    hulk7029 is offline
    Originally Posted by Allm1ght View Post
    Exercise has no effect on body fat.

    You need to eat a consistent calorie deficit
    woudnt a calorie defict reduce the muscle ? i want to gain muscle so they said eat more

    may be i shud reduce rice intake ? i mean carbs intake and up intake of proteins only ?
    Reply With Quote

  5. #5
    Registered User hulk7029's Avatar
    Join Date: Nov 2019
    Age: 50
    Posts: 63
    Rep Power: 386
    hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250)
    hulk7029 is offline
    Originally Posted by Natty1980 View Post
    You will not lose muscle with cardio. If you are a beginner you will continue gaining muscle mass while cutting, obviously more slowly than if you were on a calorie surplus.
    There are no specific exercises, although aerobic exercise (whatever keeps your heartbeat around 0.7x(220 - age)) will burn calories without increasing your appetite much, unlike weight training.
    You can add 2-3 sessions of treadmill / elliptical crosstrainer to your routine.
    thanks
    il add the treadmill and crosstainer and monitor my progress and definitely update u bro
    thanks for the kind help
    Reply With Quote

  6. #6
    Registered User nemLifts's Avatar
    Join Date: Jan 2020
    Posts: 142
    Rep Power: 1577
    nemLifts is just really nice. (+1000) nemLifts is just really nice. (+1000) nemLifts is just really nice. (+1000) nemLifts is just really nice. (+1000) nemLifts is just really nice. (+1000) nemLifts is just really nice. (+1000) nemLifts is just really nice. (+1000) nemLifts is just really nice. (+1000) nemLifts is just really nice. (+1000) nemLifts is just really nice. (+1000) nemLifts is just really nice. (+1000)
    nemLifts is offline
    Figure out how many calories you burn per day (TDEE) and reduce your daily caloric intake according to your goals. A decent weight loss to aim for is ~1% BW per week. With the numbers you provided, this would be 2.1 lbs/week. This will require a daily caloric deficit of a bit over 1000 calories. For example, if your TDEE is 3000 calories/day, reduce the amount of calories you consume to 2000/day.

    Continue making progression with your weight lifting routine and make sure to eat enough protein to maintain muscle (try to get a least 1g protein per pound BW each day). If you're a beginner or detrained, like Natty1980 said, there is a chance you will be able to continue building muscle while you reduce calories.

    If you do decide to add cardio, make sure it doesn't cause you to overeat. It's typical for people to be more hungry than usual after a cardio sesh. I suggest starting with a brisk 30min/day walk instead. It's more relaxing, still burns calories, and probably won't make you as hungry afterwards.
    The only way to do something is to do it
    _______________________________

    Squat -> 255lb 5RM
    Deadlift -> 280lb 5RM
    Bench -> 185lb 5RM
    Reply With Quote

  7. #7
    Registered User hulk7029's Avatar
    Join Date: Nov 2019
    Age: 50
    Posts: 63
    Rep Power: 386
    hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250)
    hulk7029 is offline
    Originally Posted by nemLifts View Post
    Figure out how many calories you burn per day (TDEE) and reduce your daily caloric intake according to your goals. A decent weight loss to aim for is ~1% BW per week. With the numbers you provided, this would be 2.1 lbs/week. This will require a daily caloric deficit of a bit over 1000 calories. For example, if your TDEE is 3000 calories/day, reduce it to 2000.

    Continue making progression with your weight lifting routine and make sure to eat enough protein to maintain muscle (try to get a least 1g protein per pound BW each day). If you're a beginner or detrained, like Natty1980 said, there is a chance you will be able to continue building muscle while you reduce calories.

    If you do decide to add cardio, make sure it doesn't cause you to overeat. It's typical for people to be more hungry than usual after a cardio sesh. I suggest starting with a brisk 30min/day walk instead. It's more relaxing, still burns calories, and probably won't make you as hungry afterwards.



    thanks so much for the detailed explanation
    Reply With Quote

  8. #8
    Registered User hulk7029's Avatar
    Join Date: Nov 2019
    Age: 50
    Posts: 63
    Rep Power: 386
    hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250) hulk7029 has a spectacular aura about. (+250)
    hulk7029 is offline
    Originally Posted by nemLifts View Post
    Figure out how many calories you burn per day (TDEE) and reduce your daily caloric intake according to your goals. A decent weight loss to aim for is ~1% BW per week. With the numbers you provided, this would be 2.1 lbs/week. This will require a daily caloric deficit of a bit over 1000 calories. For example, if your TDEE is 3000 calories/day, reduce the amount of calories you consume to 2000/day.

    Continue making progression with your weight lifting routine and make sure to eat enough protein to maintain muscle (try to get a least 1g protein per pound BW each day). If you're a beginner or detrained, like Natty1980 said, there is a chance you will be able to continue building muscle while you reduce calories.

    If you do decide to add cardio, make sure it doesn't cause you to overeat. It's typical for people to be more hungry than usual after a cardio sesh. I suggest starting with a brisk 30min/day walk instead. It's more relaxing, still burns calories, and probably won't make you as hungry afterwards.

    yes am a beginner with 3 months in gym .. il add the brisk walking and keep a watch on over eating as well thanks a ton
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
www.000webhost.com