Anybody looking to lose some Body fat? - Snowboarding Forum - Snowboard Enthusiast Forums
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Old 07-18-2012, 12:14 PM   #1 (permalink)
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Default Anybody looking to lose some Body fat?

If you got questions I got answers. I started snowboarding 5 years ago weighing 270 @ 35% + body fat. Because of snowboarding, I knew automatically I loved it enough to change my life. Ive spent the past 5 years learning about nutrition, muscle anatomy and strength training. Today I deadlift 350 and squat 370 all so I can have the most fun possible snowboarding. I'd love to give back some free info to people that will actually apply the knowledge I have. I have apprenticed with some crazy tainers here in the desert and I now charge people for my services. Funny thing is I used to hook people up but they never took it serious. Now that I charge people actualy listen. Now because I love to help people as often as possible I figured hey my buddies on Snowboardingforum.com can make great use of the info I'd love to give out for free.
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Old 07-18-2012, 01:16 PM   #2 (permalink)
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What have you found is the best exercise mix for reducing BMR for moderate exercise levels?
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Old 07-18-2012, 02:08 PM   #3 (permalink)
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What have you found is the best exercise mix for reducing BMR for moderate exercise levels?
If I trained you, My mom, my girlfriend anybody. I'd have them go by this

Cardio-Sprinting 30-50 yards, 4 times, 2-3 day a week. Walking I try to do everynight for atleast 10-20 minutes. ABSOLUTELY NEVER RUN LONG DISTANCES (JOGGING FOR DISTANCE IN A SHORTER TIME)

Strength Training- Dead lifts, Squats, Front Squats, Pull ups and Chin ups. Complex moves (uses allot of muscles) that drain the body of stored glucose in the blood. Weight and reps? I mean for me as a young guy I go straight for the gusto and lift heavy weight. But depending on a persons level of activity I scale the weight back and add more reps to build more neuromuscular tissue/overall muscle.

Diet-We all know diet plays a big part in how you achieve fat loss. However, for most people its misunderstood as to why. While you do need to watch what you eat to (creating calorie defecit). Understand that when you eat plays a bigger part in this. Why? Well if glucose is active in your blood you can exercise all you want but it wont be from Stored Fat Calories. A way a cheat? When you sleep for 7-8 hours a night your body is busy in recovery using everything you ate from the day before (burning calories while you sleep? YES) for repair. Viola! your body has now used all its glucose. So now your ready to get your body burning fat. This is when you would wanna lift,sprint or run. Now im not saying that it wont benefit you in other times but understand that after sleep every cal burned is from fat aslong as you havent ate.

Personally I wake up and sprint drink coffee black then strength train after work. Eat about 90 grams protein and 70 grams carbs on training days.
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Old 07-18-2012, 02:40 PM   #4 (permalink)
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I am. I'm 5'9" and ~200lbs, and pretty muscular. I'd like to trim down to 180-185 by the start of the season.. I recently started to lift weights in the morning and do some sort of crossfit after work. Gonna work in some running as well after my broken toe heals.
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Old 07-18-2012, 03:02 PM   #5 (permalink)
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I am. I'm 5'9" and ~200lbs, and pretty muscular. I'd like to trim down to 180-185 by the start of the season.. I recently started to lift weights in the morning and do some sort of crossfit after work. Gonna work in some running as well after my broken toe heals.
Lifting much in your legs? muscular legs IMO are key to a healthy, fit and lean body. Because your core supports most of these movements its also key to gaining athletesism. Dont put to much stock into jogging as it really wont do much for you in losing overall body fat. Make it more of a point to add muscle and walk if you dont wanna sprint. The problem with endurance based running? Its the devil!!!! jk dude. Your body has Heart Rate levels and depending on what youve ate and how high your HR is at the time of activity. Your body will pull energy from muscle rather then fat. Which literally circumvents what your going after. Try adding muscle and If you can, get on a calorie controlled diet aimed at nutrition rather then cutting calories. This way its much more concentrated and you will get a much faster/better results from any routine. JUST DONT JOG MUCH IF AT ALL! Look up 5lbs muscle VS 5 lbs fat. its like comparing a baseball to a football.
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Old 07-18-2012, 03:33 PM   #6 (permalink)
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It's odd that you are so against endurance training. That may be fine if all you're doing is snowboarding but what if you want to enjoy another sport like mountain biking or road cycling or swimming. Part of being healthy is having a strong heart and you can only do so much without training for endurance.
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Old 07-18-2012, 03:47 PM   #7 (permalink)
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Lifting much in your legs? muscular legs IMO are key to a healthy, fit and lean body. Because your core supports most of these movements its also key to gaining athletesism. Dont put to much stock into jogging as it really wont do much for you in losing overall body fat. Make it more of a point to add muscle and walk if you dont wanna sprint. The problem with endurance based running? Its the devil!!!! jk dude. Your body has Heart Rate levels and depending on what youve ate and how high your HR is at the time of activity. Your body will pull energy from muscle rather then fat. Which literally circumvents what your going after. Try adding muscle and If you can, get on a calorie controlled diet aimed at nutrition rather then cutting calories. This way its much more concentrated and you will get a much faster/better results from any routine. JUST DONT JOG MUCH IF AT ALL! Look up 5lbs muscle VS 5 lbs fat. its like comparing a baseball to a football.
Like i said i feel pretty muscular (305bench, 375squat, 405 deadlift) but I do a pretty strenuous leg routine on mondays (weighted walking lunges, squats, deadlifts, leg extensions, 1 leg hacksquats), and most crossfit workouts i do involve either power cleans or body weight squats, occasionally kettlebells. by working in running i meant interval training with sprints. and youre right, i hate running it BORES ME TO DEATH. Any tips on eating? I try to eat as clean as i can at my chow hall on base, but its only open 3 times a day so eating like 6 small meals a day is really hard.
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Old 07-18-2012, 04:13 PM   #8 (permalink)
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I carry it all in my belly, which is about half beer and half genetics. Other than a strict diet and quitting beer (the humanity!), got any ideas to help?

I'm strongly considering going the next 3 months with this I have some goals next season that involve reaching around this beer baby for some grabs and whatnot. Plus it throws me off balance in the air and I like to huck.
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Old 07-18-2012, 04:15 PM   #9 (permalink)
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It's odd that you are so against endurance training. That may be fine if all you're doing is snowboarding but what if you want to enjoy another sport like mountain biking or road cycling or swimming. Part of being healthy is having a strong heart and you can only do so much without training for endurance.
Lets remember the title of the thread here

Your implying that more muscle then fat wouldnt benefit your heart or that endurance wouldnt be a naturl benefit of building strength/adding muscle? Cardio Vascular Training is in all facets of exercise. Try squating 150 pounds 10 times wihtout increasing your heart rate and lmk how it goes. Also the more muscle you add to your body the more overall calories your body needs to consume (part of how muscle leans you out). Jogging is no more then doing a bunch of 1 leg jumps if you think about it. Now let me touch on endurance.

Lets say you have a guy that weighs 200 pounds 17% body fat that can squat 310, 5 times max. Then lets say you have a guy that weighs 180 pounds who squats the same weight if not more but has a body fat of 10%. Who could jog, bike and swim more? Whos legs are going to last longer? That answers it self right? You can train for endurance to have more overall stamina but your not losing fat that way. Its proven that CVT training has no FAT loss benefit regardless of your level after 6 weeks.

Google Cardio Canondrum (sorry if I mispelled that)
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Old 07-18-2012, 04:42 PM   #10 (permalink)
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Like i said i feel pretty muscular (305bench, 375squat, 405 deadlift) but I do a pretty strenuous leg routine on mondays (weighted walking lunges, squats, deadlifts, leg extensions, 1 leg hacksquats), and most crossfit workouts i do involve either power cleans or body weight squats, occasionally kettlebells. by working in running i meant interval training with sprints. and youre right, i hate running it BORES ME TO DEATH. Any tips on eating? I try to eat as clean as i can at my chow hall on base, but its only open 3 times a day so eating like 6 small meals a day is really hard.
The whole 6 meals a day thing is really a bunch of BS. A study showed that your metabolism had more activity through eating 6 meals a day which is correct. The way its implied however is incorrect. Higher frequency of activity in your metabolism doesnt mean more overall calories burned through your metabolism. What does make sense is more foods in your stomach that your stomach struggles to consume (Humans body burns energy to consume energy). Eating high volumes of these foods (proteins, healthy fats mixed fiber) make more sense. This is because of how much work your body has to put it self through to consume all of it at once. So doing this just 3 times a day makes more sense, right? Also eat make it a HABIT to consume more grams of protein then carbs in your 3 meals. A good diet isnt one that just cuts out a bunch of calories, because your body is going to have a lack of energy you need to give it nutrition. What makes more sense is eating based off nutritional needs. So for example the protein rule of thumb is 1.5 grams of protein per pund of weight on training days. You can mix in amounts of fiber on training days to help revitalize muscle while you sleep. The next day though dont eat carbs because if you are doing no exzertion you dont need carbs and they just add on to the fat. Non training days eat proteins mixed with healthy fats to help make you metabolize longer but also promote muscle growth.
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