The Bodybuilders Thread: Circuit II

Random Hero said:
How do you get rid of stomach fat. I do core exercises everyday, Gym and do cardio. about 2 - 3 km on the treadmill for 20 mins.

My eating habits a good. I cut out sugar and bread most of the time ( I seldom eat bread, but not too much, like a slice or 2)

I weigh 67kg now ad I am 1.75m. I train hard but I do not see the layer of fat evaporation from my torso. Been gyming since 1 September.
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It's about two major things. 1) DNA 2) Eating.
Focus on your diet rather than your exercise regime. Keep exercising but eat to lose fat.
 
You can't spot reduce fat.

You'll have to work harder on your diet and lower your overall bodyfat %.

Start tracking what you eat. Get a basic idea what your TDEE is and start eating 300-500 calories under that.

Keep up the exercise and try adding more volume as you get fitter.
 
Sabre Wulf said:
It's about two major things. 1) DNA 2) Eating.
Focus on your diet rather than your exercise regime. Keep exercising but eat to lose fat.
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According to some pro's weight training is more effective at burning fat calories than cardio is because it activates metabolism better vs cardio or something like that.
 
Random Hero said:
How do you get rid of stomach fat. I do core exercises everyday, Gym and do cardio. about 2 - 3 km on the treadmill for 20 mins.

My eating habits a good. I cut out sugar and bread most of the time ( I seldom eat bread, but not too much, like a slice or 2)

I weigh 67kg now ad I am 1.75m. I train hard but I do not see the layer of fat evaporation from my torso. Been gyming since 1 September.
Click to expand...

Your eating habits are not good if you have fat. clean up your diet, remain in a 500 calorie deficit daily and you will lose the fat. Increase cardio if you must once your fat loss stalls.
 
Salt said:
According to some pro's weight training is more effective at burning fat calories than cardio is because it activates metabolism better vs cardio or something like that.
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Not entirely true. Sabre Wulf is correct, diet needs to be corrected first and foremost. You can't out train a bad diet, no matter what sort of training (cardio or lifting).

I'm currently eating a 500 calorie deficit daily (2400 cals daily) and do 4-5 fasted morning cardio sessions per week, as well as 6 days of lifting while on a cut for summer, with the intention of competing early next year. Diet is key.
 
Salt said:
According to some pro's weight training is more effective at burning fat calories than cardio is because it activates metabolism better vs cardio or something like that.
Click to expand...

You can do all the weight training you want.
But if your not eating correctly to lose body fat, you will never see those abs. Cardio can definitely aid in fat loss but if you not into cardio, its really not needed if your nutrition is on point.
 
Random Hero said:
How do you get rid of stomach fat. I do core exercises everyday, Gym and do cardio. about 2 - 3 km on the treadmill for 20 mins.

My eating habits a good. I cut out sugar and bread most of the time ( I seldom eat bread, but not too much, like a slice or 2)

I weigh 67kg now ad I am 1.75m. I train hard but I do not see the layer of fat evaporation from my torso. Been gyming since 1 September.
Click to expand...

I am quite sure this was answered for you already in your other thread. You cannot expect to see results in weeks. It takes years to get to the point where you are, so don't expect results to come quickly.
 
Emjay said:
I am quite sure this was answered for you already in your other thread. You cannot expect to see results in weeks. It takes years to get to the point where you are, so don't expect results to come quickly.
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insanity.jpg
 
Eedubz said:
Not entirely true. Sabre Wulf is correct, diet needs to be corrected first and foremost. You can't out train a bad diet, no matter what sort of training (cardio or lifting).

I'm currently eating a 500 calorie deficit daily (2400 cals daily) and do 4-5 fasted morning cardio sessions per week, as well as 6 days of lifting while on a cut for summer, with the intention of competing early next year. Diet is key.
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>Reaper< said:
You can do all the weight training you want.
But if your not eating correctly to lose body fat, you will never see those abs. Cardio can definitely aid in fat loss but if you not into cardio, its really not needed if your nutrition is on point.
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Totally agree...diet is most important. The point I was making is the difference in fat burning between weight lifting and cardio - not diet :) Anyway this is according to Jack from SSN who is a pretty credible source imo.

I myself is on a bulk program now until end Nov - I know its not the best time of the year for bulking but I battled injuries during the winter which really sucked :( so will start a cutting phase in December - can't wait for that! And I am not doing too bad atm, have gained about 1.5KG over the past 2.5 weeks - which is great for me as I battle hectically to gain.
 
The_Mowgs said:
Im struggling to get a good pump in my chest when working out but I still have DOMS. I can feel my arms getting tired nearing the end but I want to feel my chest burn and pumped.

Any idea to fix this? I do incline db press then incline db flies then flat db press and lastly cable flies.

I do 4 sec negatives, 1 sec at the bottom and then 2 sec up. As I said I can feel something but just scared its working my arms too much.
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Bud when you find the secret let me know too please. Def a gene thing as well. MY chest and calves are where I need to work the hardest, the rest just keeps getting bigger :)

What I did find out with regards to myself though is the following - I used to do full day chest and then later in the week at the end of say arms or so I would squeeze in 3 sets of bench or so as well. I then ended up at my physio for shoulder issues which I've struggled with for a long time I immediately told me its due to impingement and gave me exercises and instruction to correct my shoulder form in and out of the gym - my shoulders were basically too forward. I then asked him about my chest that battles to grow...he said in my case is because my shoulders are too forward and my back is not strong enough which causes my chest to be closed up. So with correcting my posture now, pulling my shoulders back and doing back twice a week (one day is TRX exercises not a full day) its helping opening up my chest so that it can grow. Its been some work and getting used to but my posture looks better and I'll be able to comment on how my chest now grows end of Nov. He also 'released' my chest which was MOER sore but its helped my posture. So I am following what he is guiding me to do - and he is a very credible sports physio in SA. Hoping it works otherwise all I want from santo for December is a set of pecks...hahaha
 
Salt said:
Bud when you find the secret let me know too please. Def a gene thing as well. MY chest and calves are where I need to work the hardest, the rest just keeps getting bigger :)

What I did find out with regards to myself though is the following - I used to do full day chest and then later in the week at the end of say arms or so I would squeeze in 3 sets of bench or so as well. I then ended up at my physio for shoulder issues which I've struggled with for a long time I immediately told me its due to impingement and gave me exercises and instruction to correct my shoulder form in and out of the gym - my shoulders were basically too forward. I then asked him about my chest that battles to grow...he said in my case is because my shoulders are too forward and my back is not strong enough which causes my chest to be closed up. So with correcting my posture now, pulling my shoulders back and doing back twice a week (one day is TRX exercises not a full day) its helping opening up my chest so that it can grow. Its been some work and getting used to but my posture looks better and I'll be able to comment on how my chest now grows end of Nov. He also 'released' my chest which was MOER sore but its helped my posture. So I am following what he is guiding me to do - and he is a very credible sports physio in SA. Hoping it works otherwise all I want from santo for December is a set of pecks...hahaha
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Thanks for the feedback
 
I love deadlifts, my favourite exercise , but unfortunately it does not really work your quads
 
Can always do some hack squats to kill the quads.

Just for interest sake why would you opt not to do squats? Injury related?
 
Patrick_Hockstetter said:
My legs are destroyed after.

Focus on pushing from your heels, that works most leg muscles.
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What range of movement are you getting? I can understand Romanian deads for hamstrings, but I find it hard to believe deads will do significant legs. Perhaps for people with genetics biased towards muscular legs?
 
Sabre Wulf said:
What range of movement are you getting? I can understand Romanian deads for hamstrings, but I find it hard to believe deads will do significant legs. Perhaps for people with genetics biased towards muscular legs?
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You are right, the range of motion is far less than squat. Squats will probably build faster, but your leg muscles will only grow to there "appointed" size anyway. So deads will build leg muscle over time slowly but surely.

I also find deads safer and more enjoyable. My goal is mainly strength, not bodybuilding.

Check out Pavel Tsatsoulines book: sttength to the people. You can download for free....
 
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