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Anonymous
5'10" 177lbs here, tonight i start a weight loss percent contest, and i need the prize. i'm not in bad shape but i could lose enough to win. how should my routine change to all weight loss and minimum muscle gain? i want to maintain muscle, just not put anymore on.

current routine, every other day:

Day One
Deadlift 5x5
Bent Over Rows 4x4-8
Pullups 3x4-8
Seated Row 4x4-8

Day Two
Squats: 5x5
Leg Presses: 4x4-8
Lunges: 4x4-8
Hamstring/Calf Machines: 2x6-10 each
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>> Anonymous
If you need to lose weight, cardio is the way to go. I'd aim for an hour a day at least five days a week of something like running, cycling, or swimming. You should also monitor your heart rate to make sure you're getting pretty close to maximum so weight loss will be maximized. I'd also suggest making at least one your cardio sessions around an hour and thirty minutes to build endurance.

Throw in some strength training too, maybe just some free weights while you're in this weight loss mode.

Diet wise, I'd say just cut back to a lower caloric intake.
>> Anonymous
i forgot to mention my cardio, 30 minutes every day. so i guess i'll just up that to 1 hour (alernating jogging/cycling). but isn't aerobic exercise much less effective for the heart after the first half hour?

also, could i possibly do an all cereal diet? on, say, kashi golean:

http://store.kashi.com/golean_cereal.aspx?SID=1&Category_ID=68&

like 5-6 serving per day
>> Anonymous
>>86510

Sounds like a bad idea, mostly because you'd be likely to slip up and splurge on something big.

It's better to have variety and taste, which surprisingly is possible on weight loss diets.

As for heart rate, cardio/aerobic is specifically for the heart rate; it builds cardiovascular endurance.

You'll have quite an easy time getting up to say 150-160 bpm (probably in 30 minutes which is what I think you're referring to), but then you should hold that for the full hour. Higher heart rate=more fat burned.

So, cardio is extremely good for heart rate.