how to keep body fat down without cardio
- Thread starter BuffinUp
- Start date
allcdnboy1
New member
if you are already in good shape, then doing weight training on a regular basis might be enough to keep your weight steady ... but, if you aren't, bulking up with help you burn more fat, but as Outlaw said, it's gonna be hard without some kind of cardio.
you should be able to keep your body fat stable, but dont expect to reduce it if you are trying to gain muscle mass.
Essentially you have a choice - get big muscles, or lose bodyfat.
This is what i have found from my experience:
Last year I weight trained very hard and very seriously. i did a lot of research, and did the Bruce lee workout every other day for about 3 months, on the back of a previous 6 months of generall weight training. i cycled 7 miles to the gym, stretched for 20 minutes, did weights for 1.5 hours, and cycled home.
I also ate 'healthfully' - at some points i had absolutely no 'bad' food at all (no crisps, cakes, sweets, fired food).
The end result? I got very defined and my body looked quite good, but I didnt have the muscle mass/size I wanted. i also felt tired all the time.
Now I am starting again hopefully more knowledgeable than before. I worked out that before, I was consuming an average of about 1500 calories a day, but expending about 2500 (or more!). i was overtraining and not getting enough nutrition. My approach was bordering on obsession. I have also learnt that my approach to warming up (cycling and stretching) was wrong too.
i hope my countless hours of research and experience on this will pay off this time as I have changed my method around. i realised that if you want to GET BIG you have to EAT BIG! So my general plan is to workout hard in the gym to gain mass. Alongside the lifting of the weights, diet and rest are equally important. So I have upped my calorie intake. I need a lot more protein, and im not as worried about 'bad' foods. Of course i try to eat healthily, but I have to acknowledge that I will gain fat if i want tro increase my overall size.
When my muscles are at the desired size, i will then begin 'cutting/ripping' which will try to maintain that muscle whilst burning off the fat.
Learn from my experience - getting a good body takes A LONG TIME, HARD WORK and DEDICATION. Getting huge muscles takes A HUGE AMOUNT OF QUALITY NUTRITION!
If you want to know more about my approach to stretching, warming up, working out, nutrition, and my experiences, please reply and Ill start ba new post on it.
I dont claim to be some kind of know it all, I respect every body's opinion, but I can share my experience to help others if wanted.
Sorry for the long post!
Essentially you have a choice - get big muscles, or lose bodyfat.
This is what i have found from my experience:
Last year I weight trained very hard and very seriously. i did a lot of research, and did the Bruce lee workout every other day for about 3 months, on the back of a previous 6 months of generall weight training. i cycled 7 miles to the gym, stretched for 20 minutes, did weights for 1.5 hours, and cycled home.
I also ate 'healthfully' - at some points i had absolutely no 'bad' food at all (no crisps, cakes, sweets, fired food).
The end result? I got very defined and my body looked quite good, but I didnt have the muscle mass/size I wanted. i also felt tired all the time.
Now I am starting again hopefully more knowledgeable than before. I worked out that before, I was consuming an average of about 1500 calories a day, but expending about 2500 (or more!). i was overtraining and not getting enough nutrition. My approach was bordering on obsession. I have also learnt that my approach to warming up (cycling and stretching) was wrong too.
i hope my countless hours of research and experience on this will pay off this time as I have changed my method around. i realised that if you want to GET BIG you have to EAT BIG! So my general plan is to workout hard in the gym to gain mass. Alongside the lifting of the weights, diet and rest are equally important. So I have upped my calorie intake. I need a lot more protein, and im not as worried about 'bad' foods. Of course i try to eat healthily, but I have to acknowledge that I will gain fat if i want tro increase my overall size.
When my muscles are at the desired size, i will then begin 'cutting/ripping' which will try to maintain that muscle whilst burning off the fat.
Learn from my experience - getting a good body takes A LONG TIME, HARD WORK and DEDICATION. Getting huge muscles takes A HUGE AMOUNT OF QUALITY NUTRITION!
If you want to know more about my approach to stretching, warming up, working out, nutrition, and my experiences, please reply and Ill start ba new post on it.
I dont claim to be some kind of know it all, I respect every body's opinion, but I can share my experience to help others if wanted.
Sorry for the long post!
You cant concentrate on everything at once, so if you want muscle mass, work on that first. once you have that, concentrate on the bodyfat.
For now eat healthy, but make sure you eat enough. 6 small meals regualrly placed throughout the day, each containing high protein. Dont overly avoid bad foods. its ok to eat chocolate, pasta, potatoes, meat fish and dairy. Just make sure your calorie intake is at least equal to your expenditure (probably around 3500 kcal on your workout days).
Lift heavy weights 3-4 sets of 6-8 reps with plenty of rest between workouts. Drink 3 litres of water per day and sleep at least 7 hours per night. Do HIIT a couple of times per week but not on weight days. Jog 1 minute, sprint 20 seconds , and repeat this cycle as much as you can in each HIT session.
When you have your desired msucle mass, the 'ripping phase' can begin. This is where you would do moderate weights 3 times per week in 3 sets of 12, and combine 30-60 minute jogs with HIIT at least 3 times per week (maybe every day, unless you havent recovered from last time). Also, inthis satge, completely avoid saturated fat, but keep the protein high. No chocolate or fried food, and no carbs fater 5pm.
TADA! You will then have one bad ass ripped body!!!(i wish it were as easy as it sounds!)
good luck!
For now eat healthy, but make sure you eat enough. 6 small meals regualrly placed throughout the day, each containing high protein. Dont overly avoid bad foods. its ok to eat chocolate, pasta, potatoes, meat fish and dairy. Just make sure your calorie intake is at least equal to your expenditure (probably around 3500 kcal on your workout days).
Lift heavy weights 3-4 sets of 6-8 reps with plenty of rest between workouts. Drink 3 litres of water per day and sleep at least 7 hours per night. Do HIIT a couple of times per week but not on weight days. Jog 1 minute, sprint 20 seconds , and repeat this cycle as much as you can in each HIT session.
When you have your desired msucle mass, the 'ripping phase' can begin. This is where you would do moderate weights 3 times per week in 3 sets of 12, and combine 30-60 minute jogs with HIIT at least 3 times per week (maybe every day, unless you havent recovered from last time). Also, inthis satge, completely avoid saturated fat, but keep the protein high. No chocolate or fried food, and no carbs fater 5pm.
TADA! You will then have one bad ass ripped body!!!(i wish it were as easy as it sounds!)
good luck!
jago I orrected m warm to make it 6 minutes ont hr rower...just like you!!
Cyling for 7 miles was completely wrong for me as a) it depleted my energy for the weights sesion oo much, and weights was my goal, not cardio
and b) too much movement in a limited range of motion decreases your flexibility. Cycling will decrease your leg flexibility if done too much, and as a martial artist, i couldnt afford to do that.
I now go for running or rowing for 6 minutes at the start to warm up, and an sometimes but not always an extra 10 minutes at the end to burn some fat. I am in my bulking pahse. When cutting I will do HIIT on alternate days to weights.
Cyling for 7 miles was completely wrong for me as a) it depleted my energy for the weights sesion oo much, and weights was my goal, not cardio
and b) too much movement in a limited range of motion decreases your flexibility. Cycling will decrease your leg flexibility if done too much, and as a martial artist, i couldnt afford to do that.
I now go for running or rowing for 6 minutes at the start to warm up, and an sometimes but not always an extra 10 minutes at the end to burn some fat. I am in my bulking pahse. When cutting I will do HIIT on alternate days to weights.
allcdnboy1
New member
wimp!! ... j/k, it's good to start off slow, otherwise you are right ... an injury is likely and then you'll be out for a while ... and there's no benefit to sitting on the couch, drinking a beer and nursing an injury .. oh wait ... that does kinda sound good ... ignore the drinking of the beer part 
Well this will be a long post sorry but I will chop up the original article as best as I can.
As I hate to do distance running, i.e. miles, and have no desire to have the build of a marathon runner, I like my fitness the GPP way. GPP stands for General Physical Preparation. This is a method of full body training that increases one's general fitness and improves recovery and health. Let me say right now, it is hard. But like my granddaddy used to say, "There is no such thing as a hard woman, only a soft man." It is hard, not because it should be hard, but because it has become hard. At some point, our lives became soft. People forgot how to work. Now everything, eating properly, exercising, being civil, etc., seems hard. This program would likely not be difficult for a farm boy, but for us city folk it is. I can assure you, however, that after a few weeks of adding GPP to your training program, the long rally will become more effortless and rushing the net or playing full court basketball will be a breeze. So will carrying your groceries up the stairs.
There are two kinds of GPP: weighted and non-weighted. Most of the weighted movements look like events from the World's Strongest Man competition: farmer's walks with weights, wheelbarrow walking, tire flipping and hay bailing. This program may take you back to your wonder years, those glorious days of high school. It is, in essence, a blast from the past. Most of these exercises will be reminiscent of the calisthenics of high school gym class. The movements will mimic the movements likely to be encountered in game conditions. Unlike game conditions, there will be no resting between points. To be honest, I had to work up to doing the program non-stop. I would do a set of 2, then next time 3, etc., until I could do it without rest. I would also advise starting outdoors or with an appropriate disposable container available. It makes clean up much easier. Enough talk. Let's get to it.
The program will be done three days a week prior to weight training, but after agility and speed work. On day 1 each exercise will be performed for 20 seconds, and a total of 5 cycles will be done non-stop. Day 2 each exercise will be done for 30 seconds for 4 cycles. Finally, day 3 will be 6 cycles of 20 seconds each.
Day 1: jumping jacks, shuffle splits, burpees, board touch, pushups
Day 2: jumping jacks, shuffle splits, slalom jumps, pushups
Day 3: jumping jacks, shuffle splits, burpees, mountain climbers, pushups
As you will see, this looks easy. It is not. If you have not noticed, there is a strong emphasis on lower leg strength. For those of who do not know what a burpee is, it is a squat thrust on steroids. You do a burpee by jumping into the air and as you land, moving into a basic squat thrust. At the finish, jump into the air and repeat the motion. The point is to do your burpees quickly, not as if you are on Jupiter (much higher gravity). Jumping jacks are pretty much self-explanatory. Shuffle splits are done by starting with your feet between hip and shoulder width apart, then pushing off into the air with one foot forward and the other back. Alternating a foot forward and backward continues the movement. The movement should originate from the hips and not the knees. The jumping jacks and shuffle splits should be long movements where you try to get as much air as possible. As you will find out, these are your recovery exercises. Slalom jumps are much as the name implies. Keeping your feet together, jump side to side as if you were jumping to either side of a line (you know like the skiers). Mountain climbers are an interesting exercise. You begin in a push-up position, and then run by bringing your knees to your chest while your hands remain on the ground. It is very important that you keep your legs and hips in alignment. Do not let your legs splay out to the sides.
So there you have it. A program to help you get into shape, with the side benefit of improving your shape. That would be form with substance.
Someone mentioned warm ups. Check out this link, it has an awesome warm up, and it has a great injury proofing routine you could do to help boost recovery on your off days.
As I hate to do distance running, i.e. miles, and have no desire to have the build of a marathon runner, I like my fitness the GPP way. GPP stands for General Physical Preparation. This is a method of full body training that increases one's general fitness and improves recovery and health. Let me say right now, it is hard. But like my granddaddy used to say, "There is no such thing as a hard woman, only a soft man." It is hard, not because it should be hard, but because it has become hard. At some point, our lives became soft. People forgot how to work. Now everything, eating properly, exercising, being civil, etc., seems hard. This program would likely not be difficult for a farm boy, but for us city folk it is. I can assure you, however, that after a few weeks of adding GPP to your training program, the long rally will become more effortless and rushing the net or playing full court basketball will be a breeze. So will carrying your groceries up the stairs.
There are two kinds of GPP: weighted and non-weighted. Most of the weighted movements look like events from the World's Strongest Man competition: farmer's walks with weights, wheelbarrow walking, tire flipping and hay bailing. This program may take you back to your wonder years, those glorious days of high school. It is, in essence, a blast from the past. Most of these exercises will be reminiscent of the calisthenics of high school gym class. The movements will mimic the movements likely to be encountered in game conditions. Unlike game conditions, there will be no resting between points. To be honest, I had to work up to doing the program non-stop. I would do a set of 2, then next time 3, etc., until I could do it without rest. I would also advise starting outdoors or with an appropriate disposable container available. It makes clean up much easier. Enough talk. Let's get to it.
The program will be done three days a week prior to weight training, but after agility and speed work. On day 1 each exercise will be performed for 20 seconds, and a total of 5 cycles will be done non-stop. Day 2 each exercise will be done for 30 seconds for 4 cycles. Finally, day 3 will be 6 cycles of 20 seconds each.
Day 1: jumping jacks, shuffle splits, burpees, board touch, pushups
Day 2: jumping jacks, shuffle splits, slalom jumps, pushups
Day 3: jumping jacks, shuffle splits, burpees, mountain climbers, pushups
As you will see, this looks easy. It is not. If you have not noticed, there is a strong emphasis on lower leg strength. For those of who do not know what a burpee is, it is a squat thrust on steroids. You do a burpee by jumping into the air and as you land, moving into a basic squat thrust. At the finish, jump into the air and repeat the motion. The point is to do your burpees quickly, not as if you are on Jupiter (much higher gravity). Jumping jacks are pretty much self-explanatory. Shuffle splits are done by starting with your feet between hip and shoulder width apart, then pushing off into the air with one foot forward and the other back. Alternating a foot forward and backward continues the movement. The movement should originate from the hips and not the knees. The jumping jacks and shuffle splits should be long movements where you try to get as much air as possible. As you will find out, these are your recovery exercises. Slalom jumps are much as the name implies. Keeping your feet together, jump side to side as if you were jumping to either side of a line (you know like the skiers). Mountain climbers are an interesting exercise. You begin in a push-up position, and then run by bringing your knees to your chest while your hands remain on the ground. It is very important that you keep your legs and hips in alignment. Do not let your legs splay out to the sides.
So there you have it. A program to help you get into shape, with the side benefit of improving your shape. That would be form with substance.
Someone mentioned warm ups. Check out this link, it has an awesome warm up, and it has a great injury proofing routine you could do to help boost recovery on your off days.