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Hoofy

56,642 posts

170 months

[news] 
Monday 16th April 2012 quote quote all
LordGrover said:
That looks like a conventional cable machine.
Oh, yes, it probably is but I'd assume you could do the same exercises.

Ordinary_Chap

Original Poster:

7,520 posts

131 months

[news] 
Monday 16th April 2012 quote quote all
Hoofy said:
Nice going, Sushi!!
Seconded!

Keep up the good work Sushi!

Lee

Big E 118

1,787 posts

57 months

[news] 
Monday 16th April 2012 quote quote all
Currently in Rome. I got up at 6:30 to go to the hotel gym and do my workout before the Mrs dragged me around every crumbling ruin in the city!

After a day of walking I'm the old crumbling ruin now....

Sushi

810 posts

88 months

[news] 
Monday 16th April 2012 quote quote all
Thanks for the encouragement guys, I honestly didn't think I'd see results so quickly, but I guess all I needed was to get off my ass and do somethign about it.
I've even gone out and got one of them heart rate monitor watch things which records the calories you're burning, I'm then putting it all down in my fitness pal and tracking what I eat.
Here's a quick breakdown of my daily workout
Cardio 35 mins
treadmill 20 mins, speed 5.5kph, incline 4.0% for 5 minutes then increas eincline to 8% for 5 minutes, then back to 4 then back to 8 for the final push
Vario 15 mins, speed whatever I can keep up, and I add a 4% resistance, this bd makes me sweat like nothing else on earth
I then rotate between upper body, and lower body
so lower body is
leg extensions 3 x 12
leg curls 3 x 12
Calf press
leg press 3 x 15 (weight 150kg, 120kg, 150kg)
assisted squats using the TRX

upper body is
chest press 3 x 10
lat pull down 3 x 10
upper back pull 3 x 10
kettle weight shoulder press 3 x 10 (8kg)
TRX rows
then 300 short quick fire front wing chun punches (this is the real killer for me, my arms are usually spent after this)

I then stretch for about 5 minutes and either shower or if I've got time 10 minutes sauna then shower.
If anyone has anything they'd like to reccomend or suggest to me let me know.

Ordinary_Chap

Original Poster:

7,520 posts

131 months

[news] 
Monday 16th April 2012 quote quote all
Are you doing that everyday buddy? i.e. the cardio/legs/upper body or am I reading that wrong?


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Hoofy

56,642 posts

170 months

[news] 
Monday 16th April 2012 quote quote all
Sushi said:
300 short quick fire front wing chun punches (this is the real killer for me, my arms are usually spent after this)
biggrin

I've started trying to do 1000 a day (10 x 100 so not as impressive as it first sounds!). It does knacker you! Also, due to miscounting, I may be doing sets of 110 as I fk up the count and recount the previous 10 punches I did.

Sushi

810 posts

88 months

[news] 
Monday 16th April 2012 quote quote all
Ordinary_Chap said:
Are you doing that everyday buddy? i.e. the cardio/legs/upper body or am I reading that wrong?
my current schedule looks like this
Sunday Cardio, legs
Monday Cardio, upper body
Tuesday Gentle cardio warmup, boxercise
Wednesday Cardio, legs
Thursday Cardio
Friday off
Saturday Cardio, upper body

I may swap wednesday and thursday round depending how I get on with the boxercise (scared it's going to kill me)

Bolognese

1,496 posts

112 months

[news] 
Monday 16th April 2012 quote quote all
Hoofy said:
Sushi said:
300 short quick fire front wing chun punches (this is the real killer for me, my arms are usually spent after this)
biggrin

I've started trying to do 1000 a day (10 x 100 so not as impressive as it first sounds!). It does knacker you! Also, due to miscounting, I may be doing sets of 110 as I fk up the count and recount the previous 10 punches I did.
Interesting you mension Wing Chun. Ive just started WC training - really good fun. Something to do aswell as weights. biggrin

Ordinary_Chap

Original Poster:

7,520 posts

131 months

[news] 
Monday 16th April 2012 quote quote all
Sushi said:
Ordinary_Chap said:
Are you doing that everyday buddy? i.e. the cardio/legs/upper body or am I reading that wrong?
my current schedule looks like this
Sunday Cardio, legs
Monday Cardio, upper body
Tuesday Gentle cardio warmup, boxercise
Wednesday Cardio, legs
Thursday Cardio
Friday off
Saturday Cardio, upper body

I may swap wednesday and thursday round depending how I get on with the boxercise (scared it's going to kill me)
If you are looking to gain muscle I'd perform 4 different weights sessions.

I'd also recommend you do cardio after weights as the fat loss potential is far higher after weight training with cardio. You also risk injuries doing cardio first as you really should in my view only do weights when you are fresh.

There's tons of scientific studies out there that support this view. I've copied a article from a quick google that lists a few of them.

article said:
If you do weight training and cardio, you probably do your cardio after the weight training. This order of doing things is beneficial, as this way round the cardio training won’t sap your energy for pumping iron. But according to a human study done by sports scientists at the University of Tsukuba, and published in Medicine and Science in Sports and Exercise, this order is also good for your cardio training as you burn more fat during the cardio part of your training.




The researchers did a trial with 10 healthy male students, average age 23. On one occasion the students had to cycle for 60 minutes at 50 percent of their VO2max. [E] That’s a bit more intensive than just pedalling along, but where you’re still capable of discussing your relationship problems.

On another occasion the test subjects did weight training before cycling. They did 3-4 sets of the shoulder press, butterfly, biceps curl, squat, bench press and lat pulldown, using weights at which they were just capable of doing 10 reps. After this they rested 20 minutes [RE20] and on another occasion they rested 120 minutes before they started their cardio workout [RE120].

To cut a long story short, the subjects lost more fat on the RE20 combination than on the E and RE120.

This is probably because adrenalin and noradrenalin are released during weight training, the researchers think. These ‘pep’ hormones force the fat cells to release their contents into the bloodstream.

Another advantage is that doing cardio training after weight training gives a higher growth hormone peak. And growth hormone stimulates not only fat burning, but also muscle tissue recovery. In studies where athletes do cardio training before weight training, their growth hormone production is lower than you’d expect.

"This study showed that fat availability during submaximal exercise was enhanced by prior resistance exercise", the researchers write in their conclusion. "However, augmentation of fat oxidation during the submaximal exercise was observed only in the trial with a shorter rest period between resistance and submaximal endurance exercises."

Source:
Med Sci Sports Exerc. 2007 Feb; 39(2): 308-15.

More:
Trained body burns more fat with gentle endurance exercise 09.01.2010
Weight loss with cardio requires four sessions a week 02.12.2009
Cardio in two parts burns more energy 31.08.2009
More intensive cardio means fewer reps with strength training 03.08.2009
Moderate and intensive training equally good with weight-loss diet 16.05.2009
Training is more fun with a bottle of water 20.01.2009
http://www.ergo-log.com/cardioafterweighttraining....

But anyway, well done sir! smile

Ordinary_Chap

Original Poster:

7,520 posts

131 months

[news] 
Monday 16th April 2012 quote quote all
Bolognese said:
Hoofy said:
Sushi said:
300 short quick fire front wing chun punches (this is the real killer for me, my arms are usually spent after this)
biggrin

I've started trying to do 1000 a day (10 x 100 so not as impressive as it first sounds!). It does knacker you! Also, due to miscounting, I may be doing sets of 110 as I fk up the count and recount the previous 10 punches I did.
Interesting you mension Wing Chun. Ive just started WC training - really good fun. Something to do aswell as weights. biggrin
I did WC and JKD for nearly 10 years and loved it! Sticky hands! smile

Halb

23,709 posts

71 months

[news] 
Monday 16th April 2012 quote quote all
Ordinary_Chap said:
I'd also recommend you do cardio after weights as the fat loss potential is far higher after weight training with cardio. You also risk injuries doing cardio first as you really should in my view only do weights when you are fresh.
There's tons of scientific studies out there that support this view. I've copied a article from a quick google that lists a few of them.
Yip. A lot of the sites I like to use agree on that.
http://stronglifts.com/what-to-do-when-you-have-so...

Bolognese

1,496 posts

112 months

[news] 
Monday 16th April 2012 quote quote all
Ordinary_Chap said:
I did WC and JKD for nearly 10 years and loved it! Sticky hands! smile
Nice one thumbup I have completed 3 2 hour sessions so far, they got me on the sticky hands last session. WC seems good because its not flowery and every move has an efficient purpose.

My uncle has done it on and off for 10 years and dragged me along - I really enjoyed it. Its a cool club, the guy who runs it looks like a kick ass rusta biggrin

Sushi

810 posts

88 months

[news] 
Monday 16th April 2012 quote quote all
Bolognese said:
Nice one thumbup I have completed 3 2 hour sessions so far, they got me on the sticky hands last session. WC seems good because its not flowery and every move has an efficient purpose.

My uncle has done it on and off for 10 years and dragged me along - I really enjoyed it. Its a cool club, the guy who runs it looks like a kick ass rusta biggrin
It's a great style, always said with wing chun you could have a fight in a phone box.

Sushi

810 posts

88 months

[news] 
Tuesday 17th April 2012 quote quote all
Ordinary_Chap said:
Thanks for the pointers, I'll try switching things round from next week (I'm already in this weeks groove so would hate to break it)
Yesterdays cardio and upper body workout burned 932 calories according to my heart rate monitor but only 14% of that was fat burning the rest was marked as fitness?

Ordinary_Chap

Original Poster:

7,520 posts

131 months

[news] 
Tuesday 17th April 2012 quote quote all
Sushi said:
Ordinary_Chap said:
Thanks for the pointers, I'll try switching things round from next week (I'm already in this weeks groove so would hate to break it)
Yesterdays cardio and upper body workout burned 932 calories according to my heart rate monitor but only 14% of that was fat burning the rest was marked as fitness?
I wouldn't worry too much about the heart rate monitor readings.

The best results I see are from weight training followed by HIIT and a good diet. For then even more crazy rapid changes, I did low effort cardio in the mornings before breakfast.

I performed transformations on my own body over the past few years doing this (I have some old threads on here).

Keep it up!
Lee

GBDG

879 posts

42 months

[news] 
Tuesday 17th April 2012 quote quote all
Sushi said:
Thanks for the pointers, I'll try switching things round from next week (I'm already in this weeks groove so would hate to break it)
Yesterdays cardio and upper body workout burned 932 calories according to my heart rate monitor but only 14% of that was fat burning the rest was marked as fitness?
Wouldn't trust those heart rate monitors to be honest. Every time I see someone posting results from one, they are always on the highly optimistic side. To give you an indication, A marathon will burn between 2,000 - 3,500 calories depending on the weight of the runner. So when you're considering how many calories a workout has burned, is it realistically 1/3 - 1/2 the exertion of a marathon.

Hoofy

56,642 posts

170 months

[news] 
Tuesday 17th April 2012 quote quote all
GBDG said:
Wouldn't trust those heart rate monitors to be honest. Every time I see someone posting results from one, they are always on the highly optimistic side. To give you an indication, A marathon will burn between 2,000 - 3,500 calories depending on the weight of the runner. So when you're considering how many calories a workout has burned, is it realistically 1/3 - 1/2 the exertion of a marathon.
Indeed. When using MyFitnessPal, whatever they suggest is the burn amount, I halve it, think whether it's reasonable and sometimes knock off a bit more.

Sushi

810 posts

88 months

[news] 
Tuesday 17th April 2012 quote quote all
Hoofy said:
Indeed. When using MyFitnessPal, whatever they suggest is the burn amount, I halve it, think whether it's reasonable and sometimes knock off a bit more.
I always thought it was linked to your height and weight and general fitness, I have a heart rate band which fits snuggly under my man boobs (neatly accentuating them) and my heart rate at gym averages 144 over an hour, usually peak around 160.
I'll keep going with what I'm doing, but swap my cardio and weights around to maximise fat burning ('cos there's a shed load still to get rid of)

Hoofy

56,642 posts

170 months

[news] 
Tuesday 17th April 2012 quote quote all
Sushi said:
I always thought it was linked to your height and weight and general fitness, I have a heart rate band which fits snuggly under my man boobs (neatly accentuating them) and my heart rate at gym averages 144 over an hour, usually peak around 160.
I'll keep going with what I'm doing, but swap my cardio and weights around to maximise fat burning ('cos there's a shed load still to get rid of)
Well, certainly, don't stop. You've done a great job so far!

Ordinary_Chap

Original Poster:

7,520 posts

131 months

[news] 
Tuesday 17th April 2012 quote quote all
Sushi said:
Hoofy said:
Indeed. When using MyFitnessPal, whatever they suggest is the burn amount, I halve it, think whether it's reasonable and sometimes knock off a bit more.
I always thought it was linked to your height and weight and general fitness, I have a heart rate band which fits snuggly under my man boobs (neatly accentuating them) and my heart rate at gym averages 144 over an hour, usually peak around 160.
I'll keep going with what I'm doing, but swap my cardio and weights around to maximise fat burning ('cos there's a shed load still to get rid of)
Keep up the good work buddy but also remember 80% of the end result is diet so paying special attention to diet is key to getting you to your goals rapidly and learning about diet will also enable you to keep the weight off and manipulate your weight at will.

Here are a couple of interesting dieticians I often read;

Lyle McDonald - dietician to the stars and is also bluntly truthful about everything.
http://www.bodyrecomposition.com/

Will Brink - Provides lots of interesting videos on different subjects and general information about the markets.

http://www.brinkzone.com/
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