Guest guest Posted July 10, 2003 Report Share Posted July 10, 2003 Hello , Go hire a personal trainer. Respectfully, Matt DeLancey CSCS Gainesville, FL --- wrote: > Hello Everyone, > > I am in dire need of a new workout routine, and diet. I am getting > married in October and we are honeymooning in Cancun. I want to > tone up and add some bulk so I can look great for my new wife. I am > 27, about 195-200 lbs. 6'1 " . I have been working out for a couple > years but seen small results. I have taking a couple months off > though, because of heavy work schedule. But I am ready to get back > into it. Do I have to be in the gym 7 days a week to do this? > > Thanks > Manzello > Fitchburg, MA USA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 10, 2003 Report Share Posted July 10, 2003 , What you are asking for sounds like you are wanting great results in a very short period of time. I am sure you will get a lot of scientific answers to your question from my more distinguished colleagues on the list which you may or may not understand. Since you ask a question that seems to desire a simple fix I will give the short version that has worked for me for the last thirty odd years. Whether you want to add bulk or tone which by the way are not the same I believe you should use compound exercises with heavy weights. By this I mean exercises that work the entire body or more than one muscle system at a time to some extent, such as the powerlifts and the Olympic lifts. Arnold and Franco Columbo originally built their strong and massive physiques with these type of exercises. Along with this you must use diet and aerobic training to cut the fat. Everybody's got a take on this but ramping as explained in Fred Hatfield's book I think called Scientific Bodybuilding works pretty well for me to build muscle and cut fat. For aerobics I just run long slow distance about four days a week. To put it together for you, I lift weights four days a week, run four days a week and use a ramp diet. I think within a short period of time you should see some pretty good results with this regimen. It does require commitment, effort and discipline. Dolfzine which Rosemary speaks of has lots or routines and diets that you can further design for yourself. The secret to fitness is based on good science but does not require one to be a scientist to understand it. It really always boils down to good old fashioned hard work and discipline which most people seem to have in short supply. Anyway that's my two cents but I'm 53 years old, weigh 193 lbs. and have less than 10% body fat at 5'9 " . I also win a few powerlifting meets here and there. If I can do it at my age you can surely do it at yours. Good luck and congratulations on your marriage to be. Eddie White Blue Springs, Mo. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 11, 2003 Report Share Posted July 11, 2003 Matt Delancey's answer was a good one -- IF you hire him or someone like him. Unfortunately not all personal trainers are created equal and many don't know their arse from a hole in the ground. If you do hire a PT (good advice, actually), I suggest you read the two articles on the Dolfzine site, one written by Krista -Dixon and the other by Diane Fields, about how to choose a personal trainer. You might also check our site for some ideas about how to get back in action in the gym. If you are asking if you have to be in the gym 7 days/week, then you need to read some of the " Theory " articles (look in the Index) about overtraining. Since none of us can see you, it's hard to tell whether at 6'1 " and about 200 pounds, you are ahead of where you think you are or not, because you are not out of the normal weight range for your height. But that doesn't mean much. You could be rather muscular and lean or you could be over-fat. There are a lot of fat, thin folks walking around! I will be honest with you and tell you that unless you are very close to your genetic potential, you can't do a total metamorphosis in three months. I don't care what BFL says. They are selling supplements. Granted, if you are over fat you could use a thermogenic, but unless you make a total lifestyle change and stick to it after you go off this sort of assistance (and you WILL have to go off it within a short time), you will simply rebound. That doesn't mean, however that you cannot get started on self-improvement!! Also allow me to say that your fiancee obviously finds you sexy and attractive on top of the other qualities that you have. Even if you feel you are less than perfect looking, she may not feel that way. Remember the old song, " Don't go changin', tryin to please me; I like you just the way you are. " Again, that doesn't mean you shouldn't endeavor to improve your physical well being and health. But do it for the overall picture, not for one day. Rosemary Vernon, Editor Dolfzine On-Line Fitness, Inc.® A Not-For-Profit Foundation www.dolfzine.com Marina del Rey, CA IronRoses@... http://www.chuckietechie.com Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 13, 2003 Report Share Posted July 13, 2003 Hi , You have about 3 months to accomplish this and it's totally doable. Though dedication is needed! It sounds like you're in that " movie star " situation where they train for a short time to change their physical makeup. There are certainly many answers but I want to contribute in helping you really understand what your goals are: 1. Toning up. Toning up has nothing to do with weightlifting (ok it does but why clutter the matter at hand...?) To tone up, you need to raise your metabolism. That's where you need to be careful what you mean by " dieting " . Don't starve yourself or cut down meals. That will only slow down your metabolism. But no no. To raise your metabolism, make sure you eat 5 small but balanced meal a day. (At your size, around 6-8oz of lean meat, 1 to 1.5cups of carbs and lots and lots of veggie...) Avoid saturated fat (any fat from animal except fish) or trans fat! (When the label says hydrogenated...) To speed up the fat loss, do cardio 3 times a week. Don't push too hard while doing it. Go for a good solid pace but do at least 30 min of it. (Your body doesn't burn stored fat for the first 20 min or so.) 2. To bulk up Well everyone here can give you better advise than I can. But lift heavy and lift with proper form. Intensity is the key, way more important than the number of reps and sets that you do. Understand that you only build muscles when you rest so don't overtrain. That will just go against your goal. Good luck and I agree. A personal trainer is a good thing for you in this situation. If nothing else, they can make sure that you're really moving towards your goal and help you get there. Dominic Poon (Moose) New York, NY US > Hello Everyone, > > I am in dire need of a new workout routine, and diet. I am getting > married in October and we are honeymooning in Cancun. I want to > tone up and add some bulk so I can look great for my new wife. I ham > 27, about 195-200 lbs. 6'1 " . I have been working out for a couple > years but seen small results. I have taking a couple months off > though, because of heavy work schedule. But I am ready to get back > into it. Do I have to be in the gym 7 days a week to do this? > > Thanks > Manzello > Fitchburg, MA USA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 15, 2003 Report Share Posted July 15, 2003 > > > To speed up the fat loss, do cardio 3 times a week. Don't push too > hard while doing it. Go for a good solid pace but do at least 30 min > of it. (Your body doesn't burn stored fat for the first 20 min or so.) There's nothing wrong with " pushing too hard " while doing cardio, if one is interested in losing body fat. The amount of fat utilized for energy during a cardio session does not really play much of a role in body fat loss. What does play a role is the increase in total daily energy expenditure. In this sense, it is better to " push hard " , because energy expenditure will be higher. Interval training is quite effective for fat loss, even though it uses very little body fat as a fuel source during exercise. The reason it is so effective is due to its effects on post-exercise fat utilization and energy expenditure. Krieger Graduate Assistant, Nutrition University of Florida Webmaster, WSU Strength and Conditioning http://www.wsu.edu/~strength Science Editor, Pure Power Magazine http://www.purepowermag.com Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 15, 2003 Report Share Posted July 15, 2003 I just want to thank everyone for all your input and assistance. I know 3 months is a short time and am I not looking for miracles, I know it will take much longer, but I want to at least get on track. Manzello Fitchburg, MA USA > Hello Everyone, > > I am in dire need of a new workout routine, and diet. I am getting > married in October and we are honeymooning in Cancun. I want to > tone up and add some bulk so I can look great for my new wife. I am > 27, about 195-200 lbs. 6'1 " . I have been working out for a couple > years but seen small results. I have taking a couple months off > though, because of heavy work schedule. But I am ready to get back > into it. Do I have to be in the gym 7 days a week to do this? > > Thanks > Manzello > Fitchburg, MA USA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 16, 2003 Report Share Posted July 16, 2003 Dominic Poone wrote >>To speed up the fat loss, do cardio 3 times a week. Don't push too hard while doing it. Go for a good solid pace but do at least 30 min of it. (Your body doesn't burn stored fat for the first 20 min or so.)<< Who says you don't burn fat for the first 20 minutes? This seems to be a myth that is hard to leave the gym. I'm not an expert in physiology but if I'm not mistaken it takes an exercise that can be maintained for a few minutes to activate the oxidative energy system. The following is from FIA's (www.fia.com.au) professional fitness trainer education / advanced aerobic conditioning (p.11) " adipose tissue contains 2 fat enzymes that breakdown fats to be finally used as a source of fuel. At the beginning of aerobic exercise, epinepherine and norepinepherine levels rise, stimulating lipolysis. After approx. 15 minutes of aerobic exercise, there is an increase in the secretion of growth hormone, which helps maintain lipolysis as the exercise continues. The increase in lipolysis causes an increased mobilisation of free fatty acids in the blood " Although this states there is an improvement the breakdown of fat as fuel it does not state that " Your body doesn't burn stored fat for the first 20 min or so. " Then there is the question of the use of high intensity training to, as you put it, " burn fat " . You may want to read the posts in Supertraining on HR monitoring to read up on this. A reduction in skinfold (or the amount of fat one has) is dependant on calories in vs. calories out. If you eat more you will have to be active more to avoid storing fat. Stay Healthy, Wayne Boesmans, NSCA-CPT, FISAF, FIA www.physicalforte.com Vilvoorde, Belgium Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 19, 2003 Report Share Posted July 19, 2003 My Twenty Cents, I had the best results while using HIIT, beginning with 5 minutes working my way up every day by a minute until 15min MAX, I lost an incredible amount of fat (4% Bodyfat) in a month, although I did eat an almost perfect diet. This in my opinion is the fastest way to get & keep off fat. Reinier Archer, Rugby Player Pretoria, South Africa Re: Workout Help Dominic Poone wrote >>To speed up the fat loss, do cardio 3 times a week. Don't push too hard while doing it. Go for a good solid pace but do at least 30 min of it. (Your body doesn't burn stored fat for the first 20 min or so.)<< Who says you don't burn fat for the first 20 minutes? This seems to be a myth that is hard to leave the gym. I'm not an expert in physiology but if I'm not mistaken it takes an exercise that can be maintained for a few minutes to activate the oxidative energy system. The following is from FIA's (www.fia.com.au) professional fitness trainer education / advanced aerobic conditioning (p.11) " adipose tissue contains 2 fat enzymes that breakdown fats to be finally used as a source of fuel. At the beginning of aerobic exercise, epinepherine and norepinepherine levels rise, stimulating lipolysis. After approx. 15 minutes of aerobic exercise, there is an increase in the secretion of growth hormone, which helps maintain lipolysis as the exercise continues. The increase in lipolysis causes an increased mobilisation of free fatty acids in the blood " Although this states there is an improvement the breakdown of fat as fuel it does not state that " Your body doesn't burn stored fat for the first 20 min or so. " Then there is the question of the use of high intensity training to, as you put it, " burn fat " . You may want to read the posts in Supertraining on HR monitoring to read up on this. A reduction in skinfold (or the amount of fat one has) is dependant on calories in vs. calories out. If you eat more you will have to be active more to avoid storing fat. Stay Healthy, Wayne Boesmans, NSCA-CPT, FISAF, FIA www.physicalforte.com Vilvoorde, Belgium Quote Link to comment Share on other sites More sharing options...
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