Will this make me lose fat?

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posted by Silvermodak

Heres what I am doing to try to lose as much bodyfat as possible, its not that I'm overweight its years of neglect have produced love handles, a bit of a belly (purely fat) and a touch of the old manboobs...

3-4 sessions training per week

40 mins cardio usually split between cross trainer, stair climber and rowing machine. I try to do random amounts of times on each machine so my body can't adjust fast to what I'm doing.

All the weights machines and do at least 3 sets of 8 on each with as high a weight I can manage.

Dumbell routine usually doing 4 or five different exercises for 3 sets of 8 on each .

Typical day of diet would be..

Meal 1 bout 8am - Fruit Smoothie, Plain oatmeal with skimmed milk, Low fat yougurt

Meal two bout 12.30pm - Bowl of low fat soup and two slices of wholemeal bread

Meal Three bout 5pm - Steamed chicken breast or fish, potatos and carrots

All day I never go more than about an hour without snacking on Banana, apple, two clementines, raisins, raw peanuts, celery, carrots etc

I will probably have a sandwich or other snack later on in the evening but nothing fatty.

I supplement with vitamin C, codliver oil, vitamin E, garlic pearls and high strength multivitamins. I also started on Creatine 4 days ago.

I have noticed an improvement in the last couple of weeks (Ive benn doing this basically for a month) but not much seems to be coming off the areas I want it to.

Comments??

posted by cosmic-dust

everything seems okay except for your weight training. If i wanted to burn fat i'd increase the volume of training meaning more sets and higher reps with lighter weight to get the burn sensation and make use of the lactic acid system to burn off more calories. other than that its fine. Whats your stats?

posted by estray

For training, keep your workout sessions under an hour. Do cardio and weights on different days. Way too many carbs and not enough protein in that diet for fatloss. I just posted similar advice in another thread. http://bbforums.com/showthread.php?t=5142&page=2

posted by Silvermodak

Thanks for the help guys...

Thanks for the reply. I will try this out.

So what if I cut the carbs in the evening and replaced with a protein shake? Other than that I defo need my breakfast carbs, but at a push I could drop lunchtime ones. What could I replace with? another protein shake?

I've already been toying with the idea of starting shakes.

posted by cosmic-dust

The main reason of keeping up your protein is so you dont lose muscle through your diet. The carbs are very costly if you dont burn enough calories than your consuming you will put on fat, this is why its important to know your within calorie deficit and working off more than you induce otherwise your gonna be taking one step forward two steps back if you dont watch it. estray might explain it better and like he said theres many posts on the board regarding similar matters so you might wanna take a look and they may answer some of your questions, if not then just ask.

posted by Silvermodak

But the body can actually use lactic acid as a fuel source so when it is built up it would be used as energy before the fat stores... This would point to avoiding the burn?

28 years old, 5'11, 172lbs...

Anything else you need?

posted by estray

I dont know about that. The only thing I know of the body using for fuel is macronutrients:carbs,fat, protein. As for the shakes, def get some in there and I always eat one before bed mixed with milk and natural peanut butter for slow digestion. If you go to bed hungry you can lose muscle overnight from your body going catabolic. Not good. Esp for you if youre 172lbs and overwieght, you dont have alot of lean muscle in the first place. Carbs are good first thing in the morning. In fact thats the most important meal of the day. But you dont have to drop your carbs everyday, just like 3 days a week. And this isnt some atkins type thing where you dont get any, im still talking about taking in 125g for the low day. Just vary them around every day. ALot of times when were dieting we start eating the same thing everyday and our bodies get used to that real fast making it hard to burn fat.

posted by cosmic-dust

The lactic acid system is the second energy system used by your body. The reason it's good to stay at this level is because you will be increasing the heart rate and making your training 'more aerobic' (burning more calories) than sticking to your adenosine triphosphate (ATP) and creatine which is mainly for power bursts. The lactic acid stimulates blood vessels in the muscle fibres to increase blood flow to the muscle as oxygen is obviously another fuel aswell as carbs, fat and sugars. The burn you feel when pushing those extra reps is the lactic acid within your muscles therefore you will be burning off carbs and fat as a source of energy but at a slower rate than aerobic exercise. aerobic exercise can lead to loss of valuable protein in your muscle tissues aswell as a source of fuel but not at the lactic acid point, thats why in my opinion its better to stay within that range.

posted by Silvermodak

OK,

So basically I am gonna count my calories more carefully whilst varying them day to day, start taking shakes to maintain my muscle (I want to get a little bigger but not huge) and do a lot more sets with lighter weights.

BTW I'm not overweight I just have fat deposits on unflattering parts of my body which I want to lose and become lean. Not that it makes much difference right enough.

Again thanks for you help guys.

posted by estray

The lactic sytem is very misunderstood.
First of all Lactic acid is not responsible for the burn.

The acidosis that is associated with increases in lactate concentration during heavy exercise arises from a completely separate reaction. When ATP is hydrolysed (split) for energy, a hydrogen ion is released. It is these hydrogen ions that are primarily responsible for the decrease in pH. During intense exercise, oxidative metabolism (aerobic) cannot produce ATP quick enough to supply the demands of the muscle. As a result, glycolysis (i.e. anaerobic metabolism) becomes the dominant energy producing pathway as it can form ATP at high rates. Due to the large amounts of ATP being produced and hydrolysed in a short period of time, the buffering systems of the tissues are overcome, causing pH to fall and creating a state of acidosis. This may be one factor, among many, that contributes to the acute muscular discomfort experienced shortly after intense exercise.

Lactic acid production in normal amounts is just a natural part of glycolysis and thus allowing adenosine triphosphate (ATP) production to continue during exercise. It allows your muscles to get energy when a lack of oxygen is available for aerobic glycolysis to occur. I realize that when you build up lactic acid your body burns off the excess after its converted to glycogen which is good as you wouldnt want all that excess lactic acid hanging around but that doesnt make it a desired source of fuel. Why you would want to do that on purpose is beyond me. All you'd be doing is keeping your body from going after the fuel sources we want it to use; excess carbs and fat. Not to mention an excess build up would interfere with the quality of your workout.

posted by cosmic-dust

..lol.. this might be a bit confusing for silvermodak one contradicting the other a bit, can you sum it up for him estray just to put an end on the topic.

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