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You are here: Experts > Recreation/Outdoors > Bodybuilding > Strength Training > tip
Expert: Carlos Torres - 8/22/2008
Question
QUESTION: Hello there Carlos,
I've been working out for about 8 years. I'm 5'10 about 180. I got a good size on me but want to lose the gut and more defination in the chest. I want to lose the fat and try to keep as much of my strength as possible. I know this is very difficult when losing weight. Im working out my muscles with 6-10 reps per set. I'm also doing my cardio right before bed. I switch it up with regular cardio to high intensity training on different days. Im doing abs also after my cardio for about 10-15 mins. Am I on the right track to getting that six pack and shredded chest? Is there any tips you can give me?
ANSWER: You could try doing your cardio first thing in the morning with a small snack like a piece of fruit. You could also do your cardio after your weight training workout. I wouldn't worry about doing alot of abs. It's not going to get rid of fat in your midsection, diet, strength training, and cardio will.
Send me a sample of your strength training workouts.
Are you eating 5 to 6 small meals a day?
Are you eating lean proteins, fresh fruits, veggies, whole grains, and healthy fats?
Are you eating few enough calories to burn fat? This depends on how much your body burns.
www.safitness.blogspot.com
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QUESTION: Due to myself being deployed with the Navy, I am not able to eat as many small meals a day. Plus I try to eat as healthy as possible, but due to me not cooking my food, that can be a problem. Im usually eatting 3 meals a day, with my last meal being a no carb meal. Also i have 2 protein shakes a day. Is it bad to do cardio 4-5 times out of the week when im trying to keep my size (muscles) but lose the fat. I heard its either one or the other, but im hard headed and want both. Am I defeating the purpose of working out when im doing all that cardio? My workout routine: Mon-chest/tri's Tue-back/bi's Wed-Legs Thurs-Shoulders/Tri's Sat-bi's/tri's. My workouts are standard workouts for each muscles group. About 5 different exercises for each muscle. Sets of 4 with 6-10 reps.
ANSWER: You are going to have to accept that you may lose a little muscle along with the fat. I wouldn't worry too much about the cardio and focus more on the diet and change up your strength training routine. The typical bodybuilding workout that focuses on one or 2 bodyparts a week is very ineffective for fat loss and muscle gain. I would recommend you do an upper body and lower body split 4 times a week or a total body workout 3 times a week. You can get information on that at www.t-nation.com or www.hsnhst.com
Hope that helps.
www.safitness.blogspot.com
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QUESTION: ive tried the split workout and didnt find it very challenging. maybe i was doing it wrong. can you please send me a workout routine for upper body in one day. how many sets and reps should i do for each muscle group. it usually takes me 4 days to workout upper body. also is my cardio counterproductive? i find that i have been getting leaner. since im trying to get leaner and keep my size, should i continue using protein and creatine?
thanks for you help,
Answer
Look at www.t-nation.com for a good upper body/lower body workout. It should give you all the information you need. It's too much information for me to write out. As far as not having a challenging workout, the intensity of the workout is up to you. You decide how heavy, rest between sets. You can make any workout hard by increase weight, reducing rest periods, more sets, reps, etc....
Nothing wrong with using creatine or protein, just make sure you take into account the extra calories you are taking in using protein powders.
As long as you don't do too much cardio, it should be ok.
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