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Posted by: Ant Boogie on 2010-03-11, 09:49:54
It will take 3 things: 1) A properly designed diet (this is 80% of it) 2) Lifting weights (this is 10-15% of it) 3) Cardio (this is 5-10% of it) Now, someone with great genetics would not have diet being 80% of their success but we're not talking about the genetic elite. They wouldn't be here asking such questions. Your diet is based on how much you weigh today and your goal weight. You don't provide that to us so I can't advise further without using general tips and those won't really help you much at all. Lifting weights should be done 3-4 x per week for 45-60 mins. Full body workouts are great for beginners. I can provide a sample workout if you're interested. Now with cardio, we should start off slowly because our bodies are highly adaptive. 30 mins 3 x per week AFTER your weights. LOW intensity only. Low intensity is defined as keeping your heart rate between 125-130 beats per min. Stationary bike is fine. Walking on the treadmill at an incline is fine. Running is not fine. Each week add another day of cardio to the mix. When and IF fat loss stalls then add 10 more mins to the mix. Don't adjust the calories downward. They are low enough. ONLY add this cadio adjustment IF you are positive your diet is 100% according the numbers above. IF your diet is NOT 100%, then make it 100% first. anyhow, that's what it takes. Feel free to ask any questions. Good luck! |
