There seems to be alot of users that are regulars at the gym,so i thought if you guys could help me.. I stopped going to the gym nearly 3 months ago now,as i never had the time or need to go,as weight lifting simply doesn't nothing for me,as i'm natually very strong and have alot of muscle thats defind clearly,though my only problem is the fat that i have on me. What's the best way to get rid of fat from the chest area? I go running on average 3 to 4 time a week,covering about 10 miles upto 14 miles within a week of total distance run,and also have excess to weights if i want. Aprt from control of my diet,are there any certain exercises that i can do to get rid of the fat on the cheat area quicker than just simply weight loss? Thanks
I would go through some of these chest exercises and do lots of reps with low weight. http://www.shapefit.com/training-chest.html This is great, because it breaks it down into Upper, Middle, and Lower chest exercises. But as you mentioned, the key is your food intake. BTW, I hate you.
You'll definitely need to do cardio, and not leave out weight training. You may think you are naturally strong and defined, but I doubt you are unless your work consists of constantly using your muscles. You say weight lifting did nothing for you. I'd say that probably has to do with your diet and possibly your form. Definitely eat a low calorie, high protein diet including veggies and some fruit. And lots of water.
Diet. You cannot spot reduce fat. If you want to burn fat, you need to run and stay at 60% your max heart rate. Any higher isn't burning fat. Aside from that, doing bench presses is a good idea, especially incline bench presses. Had this problem, too. It's gone now. RMX
The absolute best thing you can do is push away from the table. Losing fat starts in the grocery store and kitchen!
Nope. You gain and lose fat over your entire body and can't burn off fat in spot areas (like your chest). You could focus on some chest exercises to build the muscles and improve appearance in that specific area, but the fat will have to come off your entire body.
As everyone else said, unfortunately, diet. I've been working out, 4.5 a week on average, for the better part of two years- and the difference between when I watch what I eat and don't is exponential. Come spring I generally cut down on fried or heavy food during the week- and it pays off when I'm on vacation or at the pool during the summer.. Self control- it's all self control..
Not sure what you meant by "the Gym didn't do anything for me". Do you mean mentally or Physically? Either way there is some decent responses here from some of these guys. 1- you can't reduce fat in any particular location by lifting more in that area... 2- there is a difference between fat burning and cardio... its all about your heart rate. 3- a good time to burn fat is in the morning before your first meal 4- you should still lift weights (1 body part a day 6 days a week) 5- diet and rest are the key to being healthy 6- don't over train... do your fat burn exercise 4 days a week and also switch it up every couple weeks I have been training for many years and this list will help you with your goal.
thanks alot for the feeback guys,helpful already so far! what i meant by the weight's not doing anything for me,i went through a time of 3 months i think it was where i didn't go to the gym,when i did go back,i was actually able to lift higher weights,and do more reps than before,when i use to go 4 times a week,my muscle size and definition never goes down once it builds up,i actually wish i wasn't as big as i am,i'm only 5'5. its uni exam time for me,and i'm trying to get back into the routine of doing my 4 mile runs,only do about 2 miles at a time to not get to tired so i can't revise,and also keep time down. my usual blood pressure figures are around 110/70 ish,and heart rate stays between 65 and 70 depending when i take the measurement my main weakness is my diet i know,currently a work in progress last question for now,do weight loss pills really work? never tired them ever,but i'm thinking why not give them a go now
generally when it comes to choosing water or soda drinks,i choose water as i actually got fed up of soda drinks now,read the nutrional info on a coke can,it contained 25% of a womans sugar intake in one can! thats just stupid if you ask me!
to build muscle/strength = pure weight lifting+proper food+proper rest+supplements to lose bodyfat = same as above + lots of cardio.
i guess i'll be joining the gym some time soon again then. though leaning out the muscle will make it more defined etc,but what will that do in term's of weight loss? thanks for your input guys,it's good to get other people's views on these things
No offense man, but the questions you are asking make it seem like you need more knowledge on health and fitness in general. "How do I lose fat in my chest area"? "I know my weakness is diet" "Do weight loss pills work"? Based on this, I do not think you've spent enough time in the gym to make the determination that "it does nothing for you". Lifting weights is not about how much weight you can lift at any given moment.
+1 IMO, you have to have the drive to go to the gym and want to change something in your life. I started going because I wasn't active like I once was, and just felt exhausted 24/7. It's amazing when you go steadily for a few months, then can't for a period of time. You find out how important exercise really is.
no offense taken at all regarding not going to the gym long enough,i spent a total of a year and a half the first time,and before that the best part of 3 years,and yes i could see the difference,but i wasn't aiming for muscle definition or size,i was aiming more at weight loss,my cardio improved a lot,but going to the gym and paying for cardio work,while going for a run outside is two different things,i much prefer outside running as it's always changing,and on a treadmill/X trainer for 45mins gets boring as your just in one place i know i've been doing something wrong,and i'm trying to find out where it is so i can try and fix it
I also had a very hard time getting into the swing of running on treadmills- but was forced to when I started getting horrible shin splints ~January of last year. Make going to the gym fun, not a task. Get a friend to go with you. Motivation is the key. If you miss two days in a row, chances are you'll miss a full week. If you miss a couple weeks in a row, chances are you won't go back. Running doesn't have to be awful. Get some good headphones, some great running shoes (super important), and find a gym with TV's. Put on the news, sports, etc- anything with subtitles. Read when you run. Concentrate on everything else going on in your life - or nothing at all. I run the farthest when I completely zone out- just try not to get into a trance and run to fast and fall of the treadmill. I've done that. It's embarrassing. If you look at working out as a task then you'll dread it..
o i know what you mean,though i don't look at it as a task,i actually enjoy working out and going running,for me,running makes me relax and forget about everything else in my life,if i get stressed i go for a run and i relax,i guess it gives me time to think over things,though once i hit the mental block of i don't want to carry on after 20/25minutes,i can't start again as i just give up sometimes i use to go to Fitness First,i'm more than sure there are places in the USA where they have their gyms,once i finish my exam's on the 19th i'm going back to see what their membership rates are like now,and might just join back there again i've missed 2 months on end at times,but gotten back into it,i use to go for the principle that i'm paying for it then i'm using it! while i was fasting (i'm muslim),i use to even go then during my fast and do 45min stints on the X trainer also,to show that i'm not some lazy bum,i use to weigh 12stone and 4 pounds back in October,and currently hover around the 11stone mark so i know i can do it,just got to get back into focus
I just take protein powder and a multi. Whey for post workout (fast absorbtion), and a Casein for slow (morning and before bed). I usually just take one or the other, but if you're bulking not a bad idea to take both.
Emil, you are lacking some basic info. For weight loss: Burn 3500 calories and you will lose a pound. 7000 calories, you lose two pounds. So, if you burn off 1000 calories more than you take in per day, you will burn off 7000 calories more than you take in per week. That equates to losing two pounds per week. Eat right, count your calories taken in (get a food scale/computer) and the calories you burn (there are tables on the web that tell you how much a person weighing X burns for each activity (including sleeping), do the math for what you burn when you are exercising, doing normal daily stuff, and resting. Then, eat right and just watch your weight come down. It's dead simple and if you are disciplined it really works. Read up on glycemic index as well. And on carbohydrate loading to fool your body into metabolizing your fat reserves. My diet: B'fast - cereal with soy milk, nuts, protein supplement. Snack - shake or half cup raisins or fruit. Lunch - whatever, but biased towards salad/veggies/proteins and some carbs (half cup rice or pasta or 1 naan/pita bread maybe). Fruit for dessert. Snack - carrots/cucumbers/greens. Fruit. Dinner - Salad with lots of veggies/some lean meat maybe. Whatever and however much dressing I want. Snack - yoghurt. No fruit at this time (don't need the sugar rush as you are preparing to sleep) As you can see, plenty to eat, but heavy on fiber and nutrition value and light on calories and very little fat. For muscle: Some good advice already in this thread, especially in the post by aiminghigher. Understand the difference between high reps/low weight and high weight/low reps. Learn about compound lifts. Get the Body Sculpting Bible -- it's a good book. Plenty of online references too. At your height, you will look like a Tony Atlas if you work out wrong. Be lean and strong, not built up and awkward looking. I think you need to eat right and do a lot more cardio--2 miles is barely warming up. Go for five mile runs at least. Do it last thing at night if you don't want to be too tired when you need to study. And in the gym, do interval training on the treadmill and watch how your energy levels go through the roof when you run outdoors. I can now do 10 miles in an hour though I don't usually push myself that hard. Remember, there are no absolutes in fitness. Go to a lot of different sites, and take each recommendation for weight, etc., as a number on a scale. You just need to be in a healthy zone, not weigh exactly what one doctor/physical trainer thinks you should weigh. If you work out during Ramadan, do it after you have broken your fast and no longer feel full.
