Vegan Bodybuilding & Fitness

Healthy Food Defines You
It is currently Wed Oct 22, 2014 11:42 pm

All times are UTC - 5 hours




Post new topic Reply to topic  [ 8 posts ] 
Author Message
 Post subject: BF% loss: what to expect?
PostPosted: Wed Nov 16, 2005 5:11 pm 
Offline
Rabbit
User avatar

Joined: Tue Nov 15, 2005 1:59 pm
Posts: 14
Location: San Francisco, CA
Hi All,
I posted a brief intro about myself in the intro section, but I have some beginner questions that I am hoping some of you might be able to answer. I suppose my biggest question is what sor of body fat percentage decrease can I expect to see over one month? I know that there are so many variables that it is not possible to give a precise preditction, but here is where I am at:

I am 5'3" and weigh 127 pounds. I had my BF% tested and it was 27%.

My new and improved training schedule (being directed by a trainer) is:

40 minutes of cardio in a target heart rate zone of 143, 4 times a week.

60 minute sessions of weight training (upper and lower body) currently at 2 times a week, but moving to 3 times a week soon.

Calorie intake of about 1500 calories with a target protein intake of 80-100 grams/day.

I am one week into this schedule and we are going to do another BF% test at the end of the month. I have no idea what to expect, what would be reasonable, etc.

Any thoughts?

Thanks!!

Jenn


Top
 Profile  
 
 Post subject:
PostPosted: Wed Nov 16, 2005 6:24 pm 
Offline
Elephant

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 1448
2 times a week only for weights?

40 minute cardio?

Personally, if I had a client, that is not what I would put them on. No offense to your trainer.

First off thats too much cardio compared to weight training. Muscle is what burns fat while at rest, and the more muscle you have the more you will burn. Cardio also breaks down muscle as well, so when exactly are you doing cardio? Do you have cardio the same day as your weight training? If so, the two go in conflict with each other because around 45 minutes is when cortisol levels (which go against building actually) set in, which is why it is recommended to keep your workouts to no more than an hour.

Just me.

As for what would be reasonable, is this the first time you ever worked out? If so, at the beginning stages things start to go quick (ie, losing weight, losing bodyfat, etc).


Top
 Profile  
 
 Post subject:
PostPosted: Wed Nov 16, 2005 7:09 pm 
Offline
Rabbit
User avatar

Joined: Tue Nov 15, 2005 1:59 pm
Posts: 14
Location: San Francisco, CA
So far the weights and cardio are one different days, and we are working towards another day of weights, so when that happens then I'll lose a day of cardio, I think.

This isn't the first time I've trained with weights and about two years ago I was doing sprint triathlons (not fast or well, but completing them) and I know I weighed about 10 pounds less, but I have no idea what my BF was because I never tested it.

I haven't trained with weights seriously in terms of doing it several times a week for years.

I think my trainer's idea is to lose fat via cardio and then build up the muscle once there has been a bit of fat loss? I'm not sure. But I see what you are saying.

I was honestly a bit surprised at the 27%BF because I'm not big- I'm not cut either, but I wear a size 4. But I guess that's a common misconception.

Also, if it matters, I'm 28. I don't know if age has much to do with it.

Thanks,
Jenn


Top
 Profile  
 
 Post subject:
PostPosted: Wed Nov 16, 2005 7:15 pm 
Offline
Elephant
User avatar

Joined: Tue Aug 02, 2005 3:38 pm
Posts: 1869
Location: Vegan Strength Cult, German HQ
27% is not THAT much for a female.

I agree with big K:
Quote:
Personally, if I had a client, that is not what I would put them on. No offense to your trainer.

Yep. 8)

Quote:
First off thats too much cardio compared to weight training. Muscle is what burns fat while at rest, and the more muscle you have the more you will burn. Cardio also breaks down muscle as well, so when exactly are you doing cardio? Do you have cardio the same day as your weight training? If so, the two go in conflict with each other because around 45 minutes is when cortisol levels (which go against building actually) set in, which is why it is recommended to keep your workouts to no more than an hour.

Absolutely!

Weight training is superior when it comes to fat loss. 3 times per week should be.
Cardio don't hurt, though, it burns a little extra calories and is good for your health. Just don't eat carbs before.

High protein is important during a diet, good, youi're already doing that.

The program is ok, but the focus should be shifted from cardio towards the weights.

_________________
No one said it would be easy.


Top
 Profile  
 
 Post subject:
PostPosted: Wed Nov 16, 2005 7:22 pm 
Offline
Elephant

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 1448
Secretninjanut wrote:
So far the weights and cardio are one different days, and we are working towards another day of weights, so when that happens then I'll lose a day of cardio, I think.

This isn't the first time I've trained with weights and about two years ago I was doing sprint triathlons (not fast or well, but completing them) and I know I weighed about 10 pounds less, but I have no idea what my BF was because I never tested it.

I haven't trained with weights seriously in terms of doing it several times a week for years.

I think my trainer's idea is to lose fat via cardio and then build up the muscle once there has been a bit of fat loss? I'm not sure. But I see what you are saying.

I was honestly a bit surprised at the 27%BF because I'm not big- I'm not cut either, but I wear a size 4. But I guess that's a common misconception.

Also, if it matters, I'm 28. I don't know if age has much to do with it.

Thanks,
Jenn


Daywalker said it best. 27% is not that much for a female. There are different ranges for girls and guys, so its not much to sweat over :D

As far as what your trainer might think, Daywalker and I laid out what we believe, and that is that Muscle is what is responsible for Primary fat burning. As a new client, I would start you off with compound exercises of 1 to 2 sets each, and doing them three times a week. The reason being is that we would need to establish Tendon/Ligament strength so that you will not get injured easier in the future, as well as get the techniques (which is very important, about 90% of the people in the gym lack this) down.

Losing fat is a good thing to keep an eye on, but I think that it should be secondary. Muscle and prevention should come first, that is for my philosophy.

Fitness and Bodybuilding is a life long committment, so there really isn't a rush. But yet, it is good to see the pounds come off and fit into the next size of clothes. So I can totally understand. Good luck on your training and if you have any more questions, just feel free to as k :D


Top
 Profile  
 
 Post subject:
PostPosted: Wed Nov 16, 2005 10:58 pm 
Offline
Stegosaurus

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3110
Secretninjanut wrote:
I think my trainer's idea is to lose fat via cardio and then build up the muscle once there has been a bit of fat loss?
Thanks,
Jenn


jenn, i agree with kollision and Alex. It seems that you are doing too much cardio and not enough weights. With the way your program looks, you are likely to burn/lose muscle, which makes no sense. A sound program would have you losing body fat while retaining lean muscle tissue. I dont think that is going to be possible with the program your trainer has set out.

Also, when doing cardio, your age IS relevant in figuring out your fat burning range. If you go above your fat burning range for too long, again, you will start dipping into muscle not fat, which is what you dont want. Did your trainer even tell you about how to do cardio for fat burning correctly?

This is what I do (though sometimes I deviate from this and always regret it because I find that this routine works best for me):

Mondays:
Exercise #1 for chest through the rep range of 15 - 10 - 5 - 5 - 10- 15, resting for one minute between sets. The rep range is the same for all my lifting and so is the one minute rest period.

Excerise #2 for chest through same rep range as above.

Then I hop on the treadmill and do 20 minutes of interval training.

Total workout time is 40 minutes.


Tuesdays:
Exercise 1# for back, same rep range and rest time as above.
Exercise # 2 for back, same rep range and rest time as above.
Followed by 20 minutes of interval training.


Wednesdays:
Exercise for quads, through same rep range
Exercise for hamstrings through same rep range
Followed by 20 minute interval training

Thurdays:
Exercise #1 for shoulders, through same rep range
Exercise # 2 for shoulders through same rep range
Followed by 20 minutes of interval training

Fridays
Exercise #1 for biceps through same rep range
Exercise # 2 for biceps through same rep range
Followed by 20 minutes of interval training

Saturdays
Exercise #1 for triceps same rep range
Exercise # 2 for triceps, same rep range
Followed by 20 minute of interval training


YOU will notice that the rep range of 15 - 10 - 5 - 5 - 10 - 15 is the same always and the rest period is always one minute (rest period is key). I make sure that each set is challenging, so obviously for my set of 15, the weight would be lighter than for my set of 10, etc. etc. This is also key, You should feel by the second or third last rep in each set that you cannot do anymore!!!!

I change my exercises every third week.

The interval training is always immediately after the the second exercise of choice, and the whole workout on each day takes pretty much exactly 40 minutes.

Cardio is always done at the right numbers and I never do cardio without my heart rate monitor.

if you dont want to do weights and cardio on the same day, I would suggest alternating weights and cardio so Mondays Wednesdays and Fridays may be weight days, and Tuesdays, Thursdays and Saturdays may be cardio days. I wouldnt be in the gym for more than 40 minutes on any given day, and, indeed, if you are alternating in this way, even, I would spend exactly 30 minutes in the gym, working three body parts on each weight day through the same rep ranges as above and same one minute rest period.


It really isnt so much about the length of your workout as it is about the quality of it. Make that mind muscle connection when lifting and you will see results.

But then dont be like me and go off and eat a whole batch of smurf blue cupcakes when you get home after all that :shock: :oops: :( Instead, eat wise every 2 - 3 hours, drink lots of water, especially upon rising, and you are on your way to a swimsuit body.


Top
 Profile  
 
 Post subject:
PostPosted: Wed Nov 16, 2005 11:20 pm 
Offline
Rabbit
User avatar

Joined: Tue Nov 15, 2005 1:59 pm
Posts: 14
Location: San Francisco, CA
"compound exercises of 1 to 2 sets each"

I think that is what I'm doing- working my way up to 3x a week soon, but not so soon my ligaments won't be ready.

My question is- what are compound exercises? Is that like all of them in one session versus spreading them out by muscle group over a period of days?

Thanks for everyone's feedback. I should add I'm not in any insane hurry to lose weight or anything, and I am happy with how I look so this isn't based on some weird insecurity, and I do see this as the first month towards what will be a 9 month routine here before I have to move for PhD school. WIth the long range view, I still want to have an idea of what I am working toward. So after this month with its not yet perfected regimen, what kind of loss might I be looking at? 1% reduction?

Thanks everyone!!

Jenn


Top
 Profile  
 
 Post subject:
PostPosted: Thu Nov 17, 2005 1:14 am 
Offline
Elephant

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 1448
Secretninjanut wrote:
"compound exercises of 1 to 2 sets each"

I think that is what I'm doing- working my way up to 3x a week soon, but not so soon my ligaments won't be ready.

My question is- what are compound exercises? Is that like all of them in one session versus spreading them out by muscle group over a period of days?

Thanks for everyone's feedback. I should add I'm not in any insane hurry to lose weight or anything, and I am happy with how I look so this isn't based on some weird insecurity, and I do see this as the first month towards what will be a 9 month routine here before I have to move for PhD school. WIth the long range view, I still want to have an idea of what I am working toward. So after this month with its not yet perfected regimen, what kind of loss might I be looking at? 1% reduction?

Thanks everyone!!

Jenn


Wow grad school, good luck on that Jenn. :D

Compound exercises are exercises that take care of more than one muscle group.

Also if I get your explanation correctly, yes. What you are talking about is Split Training, where you seperate different body parts on different days and do exercises for them alone majority of the times.

Normally if you do compound exercises, then you do all the muscle groups in that one day.

Generally ligament and tendon strength (depending on the person and the trainer) is usually 3 or more weeks. Althought you will still be working them out, the first 3 weeks are usually specialized for them alone.

As far as how much you are going to lose, I wouldn't want to estimate. It could give up someones hope by doing that, and thats kind of the dilemma with Personal Trainers. I am not sure what kind of diet this trainer is putting you on, but there is a technique in regards to nutrition called Zig Zagging. Not sure if that is what he has planned for you. 2 to 3 lbs loss per week is pretty typical.

Anytime Jenn, feel free to ask questions :wink:


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 8 posts ] 

All times are UTC - 5 hours


Who is online

Users browsing this forum: No registered users and 1 guest


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  



{ ASACP_CREDITS }
{ ASACP_CREDITS }
{ ASACP_CREDITS } Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group