Losing that beer belly in time for Ibiza

For muscle building I think you need to be pushing heavy weights for 10-12 reps x 3 or 4

I could be wrong - the last time I trained with a body builder I was about 19 :lol:
 
Forget 10 to 12, think more 5 x 3 to 8. Stick to compond lifts but make sure you know how to do them properly.

I am another vote for high intensity interval training, it is much more effective than long slow work. Don't get to hung up on the calorie counters on the machine. The increased calories you burn over the following 24 hours are more important.

The most important thing is to cut all the crap out of your diet; pasta, rice, bread dairy. The more fresh fruit and veg, good quality meat, fish, nuts, seeds and eggs the better.

And the odd drink.
 
I would've thought sha**ing desperate oversized Women who are normally equipped with having a pair of large inflatable rafts would help for losing the weight. Also don't forget the joy that the the guy would have when finally they've got rid of that beer gut to find one's self perhaps waking up on holiday in Ibiza the next morning having pulled a Katie Price or Cheryl Cole lookalike:lol:
 
Squats, deadlifts, rows, military presses, pull ups and benches. Lifts that use a range of muscle groups rather than isolation excercises that use one or two that body builders do. I know what you mean about meat heads, doesn't exactly make for a particularly conducive atmosphere.


To be honest although weights will make a big difference to your body shape if you are after mainly weight loss then high intensity work is the way to go. If you mix up the rower, bike and treadmill for (as an example) 20 seconds flat out 10 seconds rest repeated for 3 minutes then rest a minute and repeat another two times on each machine you will get good results. The key is to go balls to the floor, you just look a bit of a div in the gym.

The other main thing is diet. Be sensible, cut out the sugars and carbs. The Western diet involves waaaaay to much pasta, rice and wheat based products.
 
belly

I know the feeling but then I think this belly cost me loads and I am happy , bugger what others think ,
I would rather be happy with a little beer gut than a pain in the butt and miserable looking at everything I eat and drink for the sake of what is supposed to be the norm ,
I even feel thin and in good shape sometimes when seeing some of are european friends and they make me feel like twiggy

so be yourself and enjoy everyones different




Uncle_Sevo said:
Like pretty much every year I join the gym few months before Ibiza and hammer the cardio and lose about a stone for Ibiza. The problem is I get home from IBiza, quit the gym, eat **** and drink alot and it all goes back on. Its getting to that time of year again and although ive been a member of the gym for over a month now ive struggled to go more than twice a week down to pure lazyness. Does anybody else have this problem? or who is currently goin the gym and being successfull and has any tips on the best workout to do to lose that extra bit of unwanted flesh. Dont go till 2nd Sept so I have more than enough time to smash it now. Im not fat, just defo on the untoned side of things.:?
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but if you genuinely dont enjoy how you are looking there is no harm in doing something aboit it , right? :?

trying to lose weight doesnt have to make you miserable about food and drink rather to think more about the choices that you do make
 
Uncle_Sevo said:
Like pretty much every year I join the gym few months before Ibiza and hammer the cardio and lose about a stone for Ibiza. The problem is I get home from IBiza, quit the gym, eat **** and drink alot and it all goes back on. Its getting to that time of year again and although ive been a member of the gym for over a month now ive struggled to go more than twice a week down to pure lazyness. Does anybody else have this problem? or who is currently goin the gym and being successfull and has any tips on the best workout to do to lose that extra bit of unwanted flesh. Dont go till 2nd Sept so I have more than enough time to smash it now. Im not fat, just defo on the untoned side of things.:?
Click to expand...

HIIT. High Intensity Interval Training. Burns more subcutaneous fat than anything else. Hit the treadmill and warm up. Go at full sprint for 30 secs to a minute, then run at an easy pace for a minute. Keep alternating for about 10 mins if you can.

Next biggest thing is watching what you eat. Believe it or not, most of the calories you burn throughout your day are from digestions. Try to eat about 6 small meals a day. You can snack healthy between main meals or supplement with a protein shake if you'd like. STAY AWAY from fried foods and starches (potatoes, rice, noodles). Take in lots of lean meats (turkey, fish, chicken).

Other than that, visualize what you want to look like every day. It helps, trust me. Make it a lifestyle. Hope this helps.
 
Thanks for the advice. Woke up this morning, had bowl of cereal and went gym for 45 min run. Got home and had a sausage, egg and bacon butty off the mrs but im only gonna have somethin small for my tea and nothing else all day. Supposed to have 2500 calaries a day and theres no way im eating that, I wreckin 1500-2000 a day and im going the gym. Just hoping im gonna see results when I way myself next week if I stick to it.
 
I aim for 1200 - 1500 good calories a day tho its hard to know with homecooked food. I think its easy to think "there cant be that many in this" when there may well be. Im basically waiting for the weather to be sheeite then I go to the gym but while its nice and relatively dry I'd rather run round the big park with things to look at for an hour. Def gona hit the HIIT at next gym visit for sure tho
 
How much do you weigh? 1200 calories is probably way to low, you will just end up using muscle as fuel.
 
Here's the deal.....you need to burn more calories on a daily basis than you're taking in. But you're going to need some good carbs to burn so you don't lose muscle mass. (Whole grain bread, brown rice, broccoli, eggs). But you're only going to want to make these about a 1/3 of each meal. I suggest a carb free dinner. And never go to bed on a full stomach.

Honestly, different things work for different people. A lot of making this happen is finding what works best for you and stick with it. Listen to your body. You can supplement with a fat burner as well, or something to curb your appetite throughout the day (Lipo-6), but you'll still need cardio. Weight training will also help. Muscle burns fat, plain and simple. Use lighter weight with higher repetitions to get a leaner look. Heavy weight, low reps, will build mass.

Check out some of the bodybuilding magazines as well. TONS of good articles about different techniques. I've experimented with a lot of different supplements and routines, so if you have any other questions, feel free to ask. Good luck, brother!!
 
For some reading on what you should eat try The Paleo Diet by Loren Cordain. It is excellent, not faddy with an good quality research base for what it recommends. I train in a weight class sport so need to get to 10st 5.5 and do it with out really ever getting hungry. Just had to get used to eating loooots of salad and veg.

As for exercise everything Firefighter is bang on the money. You need to decide what your training goals are. If you primarily want to lose body fat, which will improve your muscle definition, then it is all about the cardio and HIIT. If you want to bulk up then have a look at some body building websites and start doing some routines. It is very hard to do both at the same time though, bulking up takes serious calories and protein intake.

What ever you do the key thing is consistency. To get decent results you have to keep at it, let us know how you get on.
 
Hally said:
For some reading on what you should eat try The Paleo Diet by Loren Cordain. It is excellent, not faddy with an good quality research base for what it recommends.
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I've been Paleo for a year and a half, so it's more of a life choice than a diet. Once your body is at the optimal weight, you are effortlessly trim...
 
I feel so much healthier since I have been on it with a lot fewer episodes of illness. That was the main reason I took it up, every time I really started to hammer the training I used to get a nasty virus, put myself in bed for a month a couple of years ago.

For someone like Minimarc even if he doesn't want to follow the diet religiously it offers excellent guidance and also lets you understand why certain foods are better than others. Better than picking up the latest fad in Muscle Weekly or Marie Claire.
 
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