Hello again everyone! I weigh 70kg and I'm 5'10". I have good body shape. I'm slightly muscular. I go to the gym four-five times a week. I eat healthy. My program consists of chest exercises, arm exercies and the whole shebang! I also am doing three ab work outs (V-Crunch, Decline Crunch, Forward Ball Roll). But I still have a little bit of puppy fat that just WILL NOT go away. I have been playing soccer for 14 years, so there's my cardio and I just CANNOT get rid of it! My soccer trainings consist of 2 hours worth of cardio fitness twice a week plus a soccer game. That, and I do weights at the gym. Any idea how I can get rid of this puppy fat? Thanks, Chris
http://www.angelfire.com/pe/txpls/articles/HIIT.html this is a good article. hill sprints will get ya. circut training, tabata workouts...it all depends on your goal. soccer players are getting more and more built up. you can also lift heavy -> builds muscle -> burns fat theres numerous ways to lose fat for hill sprints - find a good size hill, 30+meters will be good, sprint up, jog down, sprint up, jog down. i did this when i played soccer. do all your skill work before you get fatigued with your workouts
I have babyfat too thathas never gone away, especially in my face ...it sucks I'm gonna check out Chris' link
I think if you have more than 10 pounds to lose slow and steady wins the race untill some of the weight comes off, at least in women. I know I jog easy 5 times a week for around 3 miles, in cross country hilly terrain...It takes me a good hour. Sure I could go out on the track and do half a mile in 4 minutes or do circuits for half an hour but I just don't think ANY exercise program is effective unless your sessions are at least an hour, unless you are not used to working out...then of course you would need to start walking to get your joints used to it. I think any extreme training plan should be saved for when you feel like you have peaked out of normal routine exercise. Think of it this way-during cross country season we would run gentley ad do a lot of stretching and light weight lifting in the preseason and then once we could run miles and were lean we worked on sprints and hill training. I think people get physically sick or just burnt out if they do too much too soon. I just know last fall I was shocked at how big I had gotten and my immunne system was so slow because I was working out at very high intensity paces to get it off as quickly as possible. I think slow and steady in general works for everything if you think about it-school (after taking 18 units I always needed a break), relationships (nothing that started out hot and heavy lasted very long for me, only ones that started out as a friendship), investing (if I tried to save too much I gave up), dieting (the more I thought about not eating the more I ate). I have found that this is the case with most people and that everyone should put there health first and formost before their weight and develop consitency and a schedule before going full wind. COnsistency is most important, especially when connecting your mind with your body. The most beneficial workouts for me are ones that make me physically healthy, but also emotionaly healthy. Being healthy is much more important to me than being fat free, and to mantain or obtain either of those consistency is the only thing that will work.
In saying this I know I 'got lucky' in the weight sense when I got mono. I do not think I would be a small size for my height if I was not sick last year. I lost all of it in 2 months and just needed/need to tone up and lose a few pounds because well I live in San Diego and there's a lot of competition out here...the girls are unbelievable. It's VERY hard to keep up in a healthy way.
slow and steady sure, but you need to keep progression a mainstay. but yea, HIIT is not for beginners. its very taxing and if you're not ready to do it, then you should tailor your needs to something else and progress up to it, if thats what you want. the guy above, with what he stated should have the basics already done and he would be fine incorporating HIIT into a program. i dont' agree that you need an hour of exercise, thats just not true. its all based on your goals and needs. that person needs to examine what they want out of exercising and go through the many ways of achieving those goals. but a 4 minute front squat tabata is a great workout and only in 4 minutes. theres plenty of ways to get a solid workout in and achieve your goals without spending hours working out. gains come from the time you aren't working out - the time spent at work, home, out with friends. now, would i have beginner do this, no....but an athelete with considerable training already, sure you guys progressed to doing sprints and hill training, built up to it. like i siad, HIIT is not for the beginner who is just starting out. plain stupid. and i totally agree people can get very burnt out if they do too much too soon, but thats the difference between an athlete and the general public...you dont' have the general public do the same as an athlete if the person is just starting out. and i agree with consistancy for everything. if you don't make time to meet your goals and actually do the programs to meet those goals, you wont' do it. you seem to have found a great way to meet your needs and goals and you have a great time running those hills. slow and steady does work for a lot of people - however, some may benefit from being thrown into some intense workouts...maybe thats what they need. it sall depends on what the person is looking for and how they see fit doing it. and to close, there are plenty of ways to lose the fat from working out, but people need to focus on what they do when they're not training - how is there nutrition? how are they recovering? sleeping? stresses? etc...these are all things that have to be looked at for healthy lifestyle
Chris I love ya but a 4 minute workout being effective? No matter how intense it is 4 minutes is not a workout or else every gym would be marketing that to the masses of guiliable people buying into the diet industry. 4 minutes is obviously better than nothing but I doubt any fitness expert would advocate a 4 minute workout for optimal health and fatloss. Even those places like curves or that other one for men that offer a 30 minute workouts are a joke. I went to one session with a friend once and it was laughable And people do get burnt out or very sick from doing too much too soon or kicking their workout up a gazillion notches in one day. I'm not saying you're wrong I am just saying that if fat loss is needed to obvious solution for me is cardio and lots of it, but that is for me. I know for me the only thing that works to get in my high school jeans is running and lots of it. I even stopped going to yoga for the most part and stopped my free weight class because I find a bigger result spending that hour running on tredurous trails. I don't know I look at how much fat I have lost, how my ass fills out my jeans and how quickly it all happened and all I did is run 5 days a week for an hour and I still am sticking to it and it's at my own pace so I am not fatigued, ill or naseauted and it's good for my mental health. It's a consistent and steady workout that I will do for the rest of my life and that I can do regardless of my diet, surroundings or schedule. I see a lot of chubby women in my free weight class and not one running the trails I run.
Also, nothing is better to get ready for winter soccer than running, especially on trails that develop agility
Let me also add the obvious. I am female therefor I have more fat and do not desire to get bulky, which despite what some trainers say I do get bulky easily and much to my suprise I had a lot of muscle under my fat
oh its effective alright. read this article on The Tabata Method: http://www.t-nation.com/findArticle.do?article=04-046-training the reason why its not marketed in gyms is because its not easy...try it out for yourself, see how you do. its hard and the general public does not want to go through hard work - they want fast and easy. if places advocated this, they'd lose business. what is marketed is pills and crazy contraptions that make people believe they will lose weight easy. go to the gym and you'll see people chatting away on cell phones, standing around doing nothing i said and agreed with that....beginners shouldn't do too much too soon, they need to build a proper foundation. if that works for you and you are happy to do that, you know i'm all for you doing it. lyns, you've worked hard, you've paid the dues. your above the norm for peopel who want fat loss quickly and easy. you go run 5 days a week on trails. some people need to just start walking more, even standing more often will help.
its building up your aerobic base. what are you doing for your anaerboic system? indoor soccer is very taxing on that
running up the steepest hills or running for a long period of time quickly is anarobic. I know for me an 8 minute mile is still anaerobic for me towards the end. I gotta go run before it gets dark If it's that difficult then why would people stick to it? An article I read prior to posting said most olypic athletes will not even stick to that. Unless someone is honestly that busy where they only have 4 minutes or they are using it as a supplement to more consistent exercise. I don't know I just think the longer, more effective, more routine and sustainable your workout is the greater your results will be and you'll have a better chance of continueing it. I know that sounds nuts d:
they dont' peform that 4-minute workout that much because its very taxing on your muscle endurance. its just something to add into a workout program, you wouldn't do that multiple times per week. all depends on your goals. i was just giving altenatives to use for weight loss. individuals need to tailor exercises and how they perfrom them and when they perform them to there needs and goals. olympic athletes do the majority of hard work during the off-season into preseason, when they compete they tailor down to a maintence level. being an elite athlete takes a lot of work to get to, a lot of hard work. these people love pushing there bodies - the public doesn't want to do the work to get to that point. beginners should have a back-off week every 6 weeks or so, more advanced athletes can have back off weeks 4 weeks. your training to do a road race, so your training is going to be a lot different than to a body builder or basketball player. lots of programs are made for bodybuilding, thats not optimal training for basketball or road racing. i do agree that people need to have a routine and schedule to keep up with. not knowing what to do will get you off track. i've falling to this, many people have and will continue to do so.
thanks, you are too i like it when you do that, you know i do....you just hesitate to do so and then when ya do, you apologize. majority of the time you don't need to....sometimes you can get bitchy, but not most of the time.
