Getting into wrestling shape

[Mister Yummy]

This thread is to go along with my wrestling school thread. I need to get into shape for wrestling school, but I have no idea how to get there.

So, starting with aguy who can do 40 minutes of light calisthenics mixed with pushups, calf excersises, and toning lifts(10 pound curls and the like), how do you get to a guy who can do thousands of moves in a tryout.

A bit of background info: I'm 24 yars old, and have been working out since I was 7. I haven't lifted regularly since High School. I'm 6'2 and about 295lbs. I'm too fat atm, and am working to get down to 240, where I'm very fit. I can't run very well. After 200 yards my ankles start to give out on me. They get tired and sore before the rest of me. I can keep going, but it's painful. I can, and do, walk long distances regularly. I own no weights, and have no money to buy any, nor anywhere to put them if I could afford them. I have no way to go to the gym. My excersize equipment is stuff I find about the house. I have a background in ameture wrestling, and still compete every now and again in the hybrid style. I'm a former backyard wrestler, and would probably do so again if the opportunity arose.

At the moment, I can do roughly 50 pushups if my knees are on the floor, or 20 if my toes are, before i can't go anymore. I like to put my knees on an elevate platform. I can do 200 crunches befgore i can't go anymore. I can also do situps really well if someone holds my legs. I can do 3 pullups or chinups(pathetic!). I can wrestle for 15 minutes easily without blowing up, but I mostly do what you guys would call rest holds. Then again, hybrid wrestling is mostly about holds. I think I know how to bump, but, of course, I'm not sure until someone teaches me. I try and do my 40 minute workout 3 times a week, but I miss it alot because of my work. I'm a bit of a slacker there, and I need to work on that.

So, where do I go from here? How do I get from this apparently abysmal shape into that of a pro restling student? Any help is appriciated. Thanks in advance.

[unit]

Main thing for you is gonna be diet it sounds like. 20 push ups wont come close to cutting it, so do 3 sets of as many as you can do everyday until you can do at least 50. Straight situps with no one holding your ankles is also gonna be important. Once you start dropping some weight you should be able to run longer without so much pain in your legs.

On the diet, 6 oz chicken, turkey, tuna or salmon 5 times a day, salad all the veggies u want once a day, 1 cup of cottage cheese (preferably high fat) once a day, 2 tablespoons of peanut butter once a day, 2 whole eggs and 1 egg whites once a day, tons of water, at least one protein shake a day if you can afford it. Absolute no no's: simple sugars (candy, white bread, saltines) junk starchy carbs (white potatoes, potato chips) alcohol (even low carb until you get to the point your body wont convert it straight to fat) Must take some sort of multi vitamin. Supplements if you can afford them: Tonalin (Great fat burner), otc HGH with a high Arginine and Lysine content, Propadrol (help build lean muscle, which helps burn fat) and fish oil pills (also helps burn fat) and Protein shake (I use Evolution X10, have found that to be the best for me) IF you can get into a good workout schedule (working one body part until its ready to fall off 5 days a week) then throw in Ultra 40 and Mass Amino Tabs. DO NOT take those unless your working out hard or else they will just turn to fat.

Obviously, this is just my opinion and what worked for me. Everyone is going to be different. You could play with it and see what works for you. The bottom line is: Clean carbs, high protein and high fat. Once you start getting where you want to be you will then want to cut down the fat content.

Cardio is the best way to burn fat, but will hinder your muscle growth if done too heavily.

Hope this helps.

[Big BosskMan]

I'm no doctor and I don't play one on TV but have you been to see a doc lately?

I ask only because of your weight to height ratio. It makes me wonder/concerned if you don't have an undiagnosed thyroid problem or other medical condition. Are you planning to have a physical or something before going to wrestling school?

Good on you for taking steps to improve your health. I guess the only advice I have (besides the diet stuff unit mentioned) is keep moving. Don't slack off. If you can't run, then walk. Lots of water.

[The Thread Barbi]

Ed Langley told 17 yr old Chris Irvine to eat beef, fish, liver, drink only milk and also lift weighs for 2 1/2 hours a day, as well as run 3 miles daily.

[Mister Yummy]

I hve a very large build, and a lot of muscle mass, as well as being about 50 pounds heavier than I'd like to be. I don't think I have any glandular problems, but I'm not sure. I'm just a big guy. At 295, I've got a big gut and a slightly flabby cheast. At 240, you can't pinch an inch of fat anywhere on my body. I would love to see a doctor, but I have no insurance, and can't afford to just for a physical.

[bindergang]

Apr 2, 2008 15:40:09 GMT -5 Mister Yummy said:

I hve a very large build, and a lot of muscle mass, as well as being about 50 pounds heavier than I'd like to be. I don't think I have any glandular problems, but I'm not sure. I'm just a big guy. At 295, I've got a big gut and a slightly flabby cheast. At 240, you can't pinch an inch of fat anywhere on my body. I would love to see a doctor, but I have no insurance, and can't afford to just for a physical.

To be honest, if I were you, I wouldn't go to wrestling school, then, without insurance.

[Mongo & Pepe: Back in Black]

Apr 2, 2008 17:02:43 GMT -5 bindergang said:

Apr 2, 2008 15:40:09 GMT -5 Mister Yummy said:

I hve a very large build, and a lot of muscle mass, as well as being about 50 pounds heavier than I'd like to be. I don't think I have any glandular problems, but I'm not sure. I'm just a big guy. At 295, I've got a big gut and a slightly flabby cheast. At 240, you can't pinch an inch of fat anywhere on my body. I would love to see a doctor, but I have no insurance, and can't afford to just for a physical.

To be honest, if I were you, I wouldn't go to wrestling school, then, without insurance.

Yeah. The likelihood of you getting injured in wrestling, even in school, is somewhat high. Plus, any reputable wrestling school will require that you have a physical anyway.

[jon_infektion]

Apr 2, 2008 19:33:44 GMT -5 Mongo & Pepe: Back in Black said:

Yeah. The likelihood of you getting injured in wrestling, even in school, is somewhat high. Plus, any reputable wrestling school will require that you have a physical anyway.

strongly agreed.

[T Vang is a HO-DADDY~!]

Apr 2, 2008 14:49:33 GMT -5 The Thread Barbi said:

Ed Langley told 17 yr old Chris Irvine to eat beef, fish, liver, drink only milk and also lift weighs for 2 1/2 hours a day, as well as run 3 miles daily.

But that was to gain weight, especially the drinking milk part

[Franchise]

Another thing that I think I should stress is cardio. In your case, like others said, diet and weightlifting is important, but you can be a big man in the buisness as long as you don't get gassed out. I personally do 30 mins of cardio when I'm also lifting weights, or a full hour when I'm not. I'm not saying this is right for you, I'm not sure, but cardio is VERY important.

[Joekishi]

Do lots and lots of cardio, I think the best exercise in building in-ring cardio is suicides.

That's when you run from one side of the basketball/tenniscourt to the other.

It's from Half court back to the end, so while it's not a far run, you are doing like 20 suicides as fast as you can.

That's how I'm building my stamina.

No way am I going to wrestling school looking like Bobby Dempsey.

Seriously last time I went to a wrestling class it was with a bunch of Bobby Dempseys, Arik Cannons, and Colin Delaneys.

I do not want that kind of look. Bah, but right now i'm starting to look more like Deuce instead of looking like Umaga.

Yeah you should also get a real job, with benefits like insurance before entering wrestling school. You know don't want to go to the ER without insurance and a broken back.

[eDemento2099]

I suggest you go swimming. Swimming is a good way to exercise your upper muscles, and unlike running, you don't feel all sweated out because the water keeps you cool.

Or maybe you can try Dennis Stamp's trampoline workout.

[thesunbeast]

I'm a certified personal trainer, and I'm about to recieve two more certifications, let me help you if I can.

I like to say the truth, reguardless if people like to hear it or who wants to argue with me, and the truth is that you can definitely get down to your lean 240 lbs and be in great calisthenic shape, but you must go at your own pace, not at someone else's pace.

When someone is actually tryuing to benefit their own weight and health, telling them to "suck it up" is the absolute worst thing in the world to tell someone. It's not about accoplishing the feat any old way. If you can only run a quarter of a mile, but force yourself to run a full mile, congratulations, you just accomplished the feat of running a full mile, but it's not what you should have done. When you do things like that, you're using excessive force (both physically and mentally), and you will not have that force all the time. You might have the "want to" mentally, but your body will give out. you have to do it in a way where you accomplish that mile long run, noyt because youused all your will, but because you were just able to do it with your body. Remember, It's your body you're training, not your ego.

the reason why "sucking it up" is important, is because that given training isn't all about your body. If you compete in a sport, then you must definitely suck it up, because you're training for performance, it's about how you do. Guys in the UFC loose 10 lbs in one day not because it's healthy for them, but because they need to be 10 lbs lighter for their contracted fight. The cast on the biggest loser loose 20 lbs in one week, not becase it's what's best for their body, but becasuse they're just trying to get the big numbers to beat the competition, after all, It's called "The Biggest Loser".

The main thing I'd suggest about getting in better shape, right off the bat, is weight loss. When you loose weight, you're going to be in better shape already by default, your circulatory and respitory systems won't be working as hard to circulate blood and oxygen throughout your body and muscles.

Everything you do has to be catered to you, it's the best way. If you can't run distance, then don't run distance, you're trying to loose weight, not run distance. when you get down to 240 lbs, THEN you can start all of this intese training to better your athletic conditioning, but that's not what's best for right now.

As far as training, there are two things I'd suggest to you right now, but I don't know if you can do one of them. You said that you don't have any axxess to weights, and this is a killer. I really wish you found a way to get to a gym somehow. If you build, or atleast hold on to, your musclemass, then you won't have to loose so much fat. If you're lean at 240, and if you loose 50 lbs without lifting weights, then you won't be lean until you're at around 220, as you'll loose musclemass.

If or when you do find axxess to a gym, do what I say: Train each bodypart once a wek, 5 days a week. Do mabe chest on Sunday, triceps on Teuseday, Shoulders on Wednesday, Legs on Friday, and Biceps on Saturday. When training a bodypart (I'm sure you know this) the first exercise should be a compound movement, and the rest could be either compound or isolation, but you should save all, if any, isolation movements for last.

Here's what I'll tell you, It's not really about haw hard you train. Remember, I speak the truth. It's about how smart you train. It's all about bettering your chances for success. Consistency over force, definitly. I've done 4 hour workouts before, and I've also done workouts where I did 40 sets straight, one giant superset with no rest whatsoever, in 20 minutes. The best results I've ever gotten were in 40 minute, 9 set workouts.

See, here's the thing, you might feel like you're "dilly-dallying" (even though you're not!), but it's better to "dilly-dally" ( I don't mean literally dilly-dallying here, It's just a figure of spech for people that don't train hardcore like rocky balboa) consistently for improvement than it is to kill yourself consistenly for improvement. Here's why: When you kill yourself, you will get the same results that the more moderately paced intesity will give you anyway, except for the fact that you will mentally and physically burn yourself out. It dosen't matter how much ebergy you have, because a sprint is when you use all your energy, reguardless of how much you have. If you give it 500%, that's great, but you won't have 500% the next time, you'll have 400%. Sooner or later that 400% will be a 50%, and will stay there. When you give it 100%, which is always necessary, but no more, you will stay there consistenly. Over training is bad, but alot of people don't know what the limits of over training actually are. I can say this becasue I have yet to meet anybody that has trained harder than me.

Exercise is about manipulating your body, that's why your body adjusts.

When training with weights, do 3 sets of all exercises. For your legs, shoulders, and chest, do 4 exercises, for your biceps, triceps, and all calisthenics, do 3 exercises.

Here's the thing that I'm going to preach, which really does work, but you have to have the guts to do it. I'll give you an example with weights first so you get the idea:

When you're training chest, and you're doing, say, the bench press, the absolute worst thing to do when it's time to add weight is to add like 15 or 20 lbs. You should look to add the smallest amount of weight possible. Too many people don't have the ego guts to do this.

when you have a rep range (say 8-12) that means to select a weight where you can do 8 reps to failure, and stay at that weight untill you can do 12, then it's time to add weight. Only add 5 lbs, even on bench press. Reason being, is that your body will barely be able to tell the difference, you before you know it, mabe a week later, you'll be able to do the 12 reps. Add another 5 lbs, and you'll do the same thing. Before you know it, you might increase the amount of weight used by 20 lbs in 4 weeks, where if you had added 10 lbs to begin with, it would have taken you the 4 weeks to get the initial 12 reps. Only on leg exercises should you add 15 lbs or more.

Now, when you tain with weights, I'd tell you to select a weight where you can only do 8 reps to failure (inability to do another rep), but for this prograhm, I'm even going to go against the grain on that. You have to trick your body, you have to get it used to the things that yiou know that your going to do in the future, but your body dosen't. It's all about manipulation my friend.

If You can bench press 200 lbs, for this program, Id go all the way down to 150 lbs, and I'd only do this for 8 reps. That's right, you heard me, do 8 reps and stop, even if you could have done 15. THERE IS A VERY IMPORTANT REASON FOR THIS. I said that it's all about catering to the individual, and there just aren't many ways to know exactly what is right for yourself, so the only way to know is to actually MAKE something right, manipulate your body to adjust to a program that you haven't even gotten to full swing to.

Here's what you do in this example. Train with 150 lbs with 8 reps on the first set and stop. then 8 reps for the second set and stop. On the third set, do as many as humanly possible to failure, just to finally recruit all those muscle fibers and get the true workout. As long as you did only 8 reps the first set, then so far so good. This is a 6-8 rep workout, you're recruiting strength oriented muscle fibers (which will be usefull in doing exercises for recruiting muscular endurance muscle fibers, which is more important for sport).

Then a week later, add 5 lbs for 155. Do 8 reps on the first set, and repeat the next week. Do this every week, adding 5 lbs a week and doing 8 reps on the first two sets. Your conditioning your bosy to do and easy 8 reps every week. Before you know it, you'll be bench pressing 185 lbs for an easy 8 reps when before you had a 200 lb max! At some point, around the weight of your old max, you'll only be able to do 7 reps, or even 6, just keep doing it untill 8. When you feel like you've gained significant strength, the lower the weight a little and do 8-12 rep workouts from that point on. I once added 35 lbs on to my 10 rep bench press by doing his, after being stuck at a wall for a year. This applies to all exercises though. It may seem like dilly dallying at first, but It's all good in the end. (After you start your 8-12 rep workout, then start busting your ass and train to failure every time. You'll be both pgysically an mentally in shape enough by this point top be able to train that hard on a consistent basis. I get the feeling that your will is gone, but it will be back by this point)

Continuing with the point above: For example, when doing hindu squats, start out only doing 20, even if you could do 50. and just add 5 more every day. 10 days later, you'll be able to do 50 without even trying. You could say that you should do 50 to failure, and you'd be doing 70 to failure 10 days later, but the fact that you go to failure means that your legs will be sore for two days. So that 10 day pogression should be changed to a 10 "workout" progression, which would be more like 20 days. Once you can do over 100, then do all your hindue squats to failure, because by that time your legs will be in the type of shape where you can go to failure and fully recover not even 3 hours later.


Now for cardio. this is great as well, but isn't for building muscle, strictly for getting the heart rate up and burning calories that makes it seem easier. get one of those pulley's with the handles at the end. Then go online and look up 10 random exercises. Don't train to failure on these exercises (even though I'm a big advocate on training to failure whe you're ready for it) why, because you'll be doing them back to back with no rest! They will be 10 easy reps, just do exercise #1 for 10 reps, then #2, #3, ad so on and so forth. Just keep cycleing through them and after 30 minutes you'll have a hard time doing 10 reps. The main thing is just to keep moving, and you'll be buring all the calories you'll need to loose weight. If you have access to a treadmill, don't just jog for miles (you're trying to loose weight, not run distance) put the speed on 2.0, and put the incline on 10. You'll just be walking up a never ending hill, and your heart rate will be over 150 without you even knowing it. don't let your heart rate exceed 176 (your target heart rate, 220 - your age 24), keep it at 140-150 for 30 minutes 4 days a week.

I hope that helps, I would really try to find a gym somewhere though, as the outline I gave you is a good way to maintain your muscle mass while loosing fat, which would be less to loose if you maintain most of the muscle. diet is very important and you should tick to it consistenly. High protien, low carbs, and moderate fat are my seggestions. just eat oftem, every 2-3 hours, and eat your carbs that you do have earlier in your day cycle.

Some people say that cardio is the best way to burn fat, but I go against the grain on this as well (every trainer is different). You burn less calories during the weight workout itself, but when you break down muscle tissue, you continue to burn calories all day long and even in your sleep.

[gimmieabreakbrain]

Apr 2, 2008 22:13:46 GMT -5 T Vang is a HO-DADDY~! said:

Apr 2, 2008 14:49:33 GMT -5 The Thread Barbi said:

Ed Langley told 17 yr old Chris Irvine to eat beef, fish, liver, drink only milk and also lift weighs for 2 1/2 hours a day, as well as run 3 miles daily.

But that was to gain weight, especially the drinking milk part

I'd rather do the Koko B. Wear training method that he offered a youn Chris Irvine. Drink a lot of beer.

[Queen of the Harpies]

Hey sunbeast, what type of workout would you suggest for a girl?

[thesunbeast]

Apr 3, 2008 14:24:55 GMT -5 Queen of the Harpies said:

Hey sunbeast, what type of workout would you suggest for a girl?

Here's the thing with women. Alot of women say that they "don't want to be bulky" or they "don't want to train for big muscles", or they're afraid that they'll look like a man. the truth is, don't worry about it. No matter what you do, no matter how hard you try, no kmate how hard you train, you will NOT get huge with big bulky muscles unless you do anoe, more, or any combination of the following 3 things.

#1- Take testosterone or other steroids.

#2- Train hardcore like a bodybuilder while eating the most amount of food humanly possible for atleast 5 years.

#3-take steroids.

I'm sorry, but any woman that has a "V" shape to her body is on steroids. A woman's body and skeletal structure, and musculature, are different than a man's, obviously. So basically, a woman can do the same exercises as a man, and when the man's muscles grow, he will look like amad, with broadening shoulders and big big arms, while a woman's appearence will still stay feminine.

The thing is, is that most women just want to "tone up". What this really means is loose bodyfat and build muscle, it's just that when a woman looses bodyfat and builds mmuscle, she dosen't build muscle as much as a man (not as much testosterone) so it's only a little bit, while loosing the fat will give her that sleek, toned look. Basically, any fat loss program is good, because if you train to build muscle like a man (meaning focusing on building muscle alone without loosing fat, nothing to do with exersices) , you're just going to look bigger. Like when some women do leg lifts to "shape" their butt, all they're doing is building their butt muscles without loosing the fat, so their butt is just going to look bigger.

Women should not focus on building musvcle because the amount of muscle they'll gain will be the same amount that they'd gain if they just did a fat loss program, so that's what you should do. Don't worry about doing heavy bench pressing.

Remember that there is NO SUCH THING as sot reducing!!!! When you see all these commercials about exercise equipment, all you hear is spot reduce, spot reduce, spot reduce, spot reduce, and spot reduce. Spot reducing means doing an exercise for a certain bodypart and expecting to lose fat in only that body part. NO! the only way to loose fat is for your body to use up more calories than you are eating. This can be acheived either from dieting or exercise. Diet is important. that dosen't mean don't eat, it means to eat often (throwing logs into the fire place often will keep the fire going) to speed up the metabolism, just don't eat alot of junk.

For the legs, you should do barbell squats on the smith machine, lug presses, and lunges. For the upper body, I'd suggest mostly dumbell work. That would be alternating dumbell curls and preacher curls for biceps, triceps pushdowns with the rope (make a "V" motion at the bottom of the movement) and dumbell kickbacks for the triceps. You can do seated rows and lat pull downs for the back, and you can do dumbell bench presses and dumbell flys for the chest. For shoulders, you can do over head dumbell presses and Arnold raises (ask around or look up hoe to do them, they're great but difficult to explain in text. You should also do one compound movement for each bodypart to get a better workout. use weights where you can do 10 comfortable reps and aim for 12 each time.

If you want to do compound barbell movements for the upper body like military presses, bench presses ect..you can do them if you like, but they take alot of energy so you'd want to do them first, but they give you a killer workout. You might want to wait a couple of weeks before that though.

[Queen of the Harpies]

Thank you, sunbeast, that was very helpful. Actually, a lot of what you mentioned are things Ive been doing for a while now, although I will have to look up some of the exercises you mentioned. I love the dumbbells and lat pulldown and use those often. When I stick with it for a while my upper body (shoulders and arms) look great. I have trouble with my thighs and belly, though. Because of that I've planned a rigorous cardio schedule (treadmill, eliptical, swimming, and bike) to lose some of my winter pounds. 1 mile a day the first 2 weeks of april, 2 miles the third week, and 3 miles the last. Hopefully that will get me where I want to be.

[Joekishi]

Sunbeast part of me thinks you should help me lose the weight.

here's the thing, I have great cardio, I usually do a lot of reps of lighter weights, and am going to try to burn fat.

As of now I'm a big bulky, not fat, dude. i want to change the bulk into something sleeker and slimmer.

So my height is 6'2 and weight is 250 lbs..

I usually do 12 reps with 10 sets, and usually go for about 10 minutes on the treadmill,eliptical, and cross trainer.

Is there something I'm doing wrong. I try to change things up a lot, intensity, length, speed...but I kind of just see myself being stagnant

[thesunbeast]

Apr 3, 2008 23:48:15 GMT -5 Joekishi said:

Sunbeast part of me thinks you should help me lose the weight.

here's the thing, I have great cardio, I usually do a lot of reps of lighter weights, and am going to try to burn fat.

As of now I'm a big bulky, not fat, dude. i want to change the bulk into something sleeker and slimmer.

So my height is 6'2 and weight is 250 lbs..

I usually do 12 reps with 10 sets, and usually go for about 10 minutes on the treadmill,eliptical, and cross trainer.

Is there something I'm doing wrong. I try to change things up a lot, intensity, length, speed...but I kind of just see myself being stagnant

Hmmm...this is kund of complicated, because I don't know what your diet is like.

Take it from me, I have the absolute worst genetics in the world, I've had work beyond belief through trial an error at everything. The thing is, is that it's about what works for you individually. There is no "hey, do THIS program or do THAT program". Sometimes it's the things that you might not expect to work that are the things that might work for you the best.. what dosen't work for you at all will work for someone else, and vise versa.

For example, cadiovascular conditioning is different than the amount of bodyfat someone has. Your cardio level is how well your heart and lungs work to supply blood and oxygen to your uscle, despte how much fat might be on your body. You said that you weigh 250 lbs, but aren't "fat" but just bulky. the thing is, is that having a lean body mass f 230-240 lbs is huge. Arnold competed at 2' 2" and 240 lbs. My educated guess is that you could stll loose about 40 lbs of fat, but that the fat is evenly distributed throuhout your body (some people's dream) whereas other people have all their fat in the same area of their body. The places of the body that people have the most fat is the place where the fat is last to leave, so sometmes when someone has the fat evenly distributed, when they start to loose weight, they will berely notice a change because they are also loosing the weight evenly throughout their body.

My guess is that you'd see more improvement in weightloss and not so much muscle gain right now. You won't get any stronger on a fat loss pogram. As a matter of fact, if you train with high intensity and do lots of cardio, you won't gain any strength or muscle at all.

This is what you shold do. Don't take anyone else's advice, just do what I tell you now. When you get advice from someone, the worst things you can do Is listen to too many other people (part of me thinks I should be gettng paid!) This is guaranteed to work, but you hve to be dedicated, and leave your ego at he door in the gym.

To loose fat, your body has to consume more calories than taken in. Consumtion of calories happens two ways all the time: The calories you eat, and your resting medobolic rate (RMR). Your resting medobolic rate is how any calories your body uses for energy in a day by default, just to be alive. If you stayed awake for 24 hours straight lying in a bed without moving, while watching TV, that would be your (RMR). Ths dosent include activities for the day like walking, so you may have to add 100 or so calries, basically, it's your metabolism.

Basically, you have to eat fewer calories than the combined amont of food you eat and your RMR. you have to get your body in negative mode to loose weight. Say your RMR (+ activites) is 1900 calories, and you eat 2500 calories, that means that your body burned 1900 calories off of that 2500 automatically, leaving you with 600. You have to find a way to burn that extra 600 to loose weight. If you burn 700, then your body used 100 calories worth of your own bodyfat.

This is why diet is important. If you eat 6 small meals a day as opposed to 3 big meals a day, you are actually raising your RMR. You should eat every 2-3 hours, and never eat untill you are full. Eat to the point where you are just starting to feel a little full, and that's it. Do you ever get that feeling where your ready to get something to eat, but you're not truly that hungry? You're not starvig, you just feel a little hungry but you feel deep down inside that you dont truly need to have anythng to eatright now? THIS is the point where you should't eat for about an hour, because this is the point where your body is starting to burn fat as energy.

I'm just going to skip to the point for now, but the main thing is diet and exersice, but that dosen't mean athletic conditioning. See, most people don't even know what cardiovacular conditioning is. What it is, is exercise for your heart and lungs, wich is great, but how is that going to help you loose weight? Beause there is alot of calorie burning in the process of strengthening your heart and lungs. Most people just associate cardio=weightloss. Not so fast.

There are people who will run an a treadmill very sast for 20 minutes to the point where they are dead. Congratlations, you just effectively strengthened you heart and lungs for the day, but you only burned 150 calories. You maxed yourself out. It's like if you sprinted for all your might for 5 minutes, you'd really strengthen your heart and lungs, but only burn 20 calories.

Athletic conditining is different than calorie burning. If you want to improve your performance in any sport, you should stick with athletic conditioning, but if you want to loose weight, you should stick with calorie burning. If you want to loose fat but are doing an athletically condiioning running of exercises, your making the tiredness of your heart and lungs ruin your ability to burn calories.
The thing is though, is that once you loose bodyfat, you are already more athletically conditioned by default, as your heart and lungs won't have to work so hard to supply blood and oxygen to your muscles.

So, what you should do on the treadmill is keep your heart rate at no more than 150 (If you ake beta blockers, thanyou CANNOT go y your heart rate on ANY machne, because it isn't acurate, and you could be killing yourself literally) and keep it there for about 30-45 minutes 4-5 days a week. One easy way of doing this is just to have the treadmill on a slow speed of 2.0-2.5 and have the incline at about 10. You'll feel like you're walking through the park, but you're likely to burn 200 calories, whick is alot.

Say you burn an extra 200 calories 5 days a week, that 1000 calories burned right there, and if you eat every 3 hours, lets say you raised you RMR to 2,500 calories a day, that's 15,000 in 6 days, plus 1,000 caloies burned, so your body used 16,000 calories total. Now, there are 3,500 caloies in 1 pound, so if you want to loose atleast 2 lbs a week consistely, you have to eat about a 7,000 calorie defecit from this number. So if you ate 9,000 calories a week, you' already lose 2lbs a week. That's not even counting the calories you burn in the weightroom. While training, you might burn 300 calories, but you're also burning calories in your sleep while your muscles recover.

So, we see how important diet really is. It's all about diet. The average RMR for a young guy is around 2500 already, if you're an endomorph (gain weight eaily) it's probably less, at around 2000 (remember,dieting properly actually raises this), If you're an ectomrph (can't gain weight) it's probaly higher. So lets say that yu're an endomorph, the dietwill brig your RMR up to 2500, so now you still need to eat 9,000 calories a week to loose 2 lbs, which is about 1500 calories a day. You'll have a 7,000 calorie deficit, and anything you eat willtake away from that defecit. You can hae a cheatmeal once a week, just as long as you don't eat 7,000 calories worth of food. That's if you actually stck to all the training and the diet.

Realistically though, it might look like this: You burn 200 calories on the treadmill a day for 4 days (800 calores a week), your RMR burns 2500 calories a day (17,500 calories a week), you burn 150 calories in the weightroom but also another 300 throughout he day 4 days a week (1,800 alores a week). That's 19,100 calories burned at the end of 7 days. Lets say you eat 2500 calories a day for 7 days, at t end of the week you woud have burned 1,600 calories of fat, which is about half a pound. This includes strictly staying on the 2500 calorie diet without cheeting. Lets say someone has one single cheat meal on a saturday and ate 1000 caloies, that would mean your body burned 600 calories of fat for the week, which is 1/6 of a pound. Mot people stay on a diet like this for a consistent amount of time, loosing a pound in 6 weeks, and 2 pounds in 3 months. Sounds Impossible? Not just yet.

See, most people confuse effort with whats right. pople think that because they try hard that it means thay're doing what'sright but isn' working. The thing is, is that they are trying very hard at doing the wrong things.

Take the outline I did above. You burn 19,100 calories. People are sticking to a 2,500 calorie diet when they should be stickig to a 2,000 calorie diet. If they stick to this, a mere 500 calories less a day, that would have eaten 14,000 calories for the week, a full 5,100 calories less than what they burned! Their body would have burned 5,100 calories of fat in one week, almost 2 lbs, and this is going by a reletively slow RMR of 2500, which is likely to be faster than that for a young person, even an endomorph.

So you see just what a dfference a mere 500 calorie a day makes. Most people at that one extra meal day worth about 500 calories without even knowing it. Mabe It's that extra cheeseburger on a monday, that extra 2 cups of soda on Teuseday, it really maes a difference. But here's the thing, you vcan tck to a diet for 6 days of the week, nd n the 7th day, you can have thatcheat meal aslong a you stick to the strict diet for the last 6 days. Eating that 1000 calorie meal on day 7 is no where near as bad as eating that extra 500 calorie meal or drink evey day. remember, if you burned 5000 calorie ( likely more) and you eat a 1000 caloriemeal, you still burned 4000 calories, but it's only because youhad theguts to burn tht 5000 calories thrugh determination in the fiorst place. There are rewards with hard work, youjust have to do the right kind of hard work.

So, here's wht t do: Eat Breakfast!! When you sleep, your doing the opposite of dieting and raising you RMR. Your fasting, whch is dramatically LOWERING your RMR! Your RMR WILL NOT speed up again UNTILL YOU EAT. Yuo have to break this fast, hense the term BREAKFAST!

Eat 6 small meals a day and drink plenty of water and only fat free milk. Those meals should total about 2,500 calories a day, and you should eat about 200 grahms of protien, and lower the carbs. If your honets with yourself and you know that you stuck to the diet, you can eat that one cheat meal a week.

When training with weights, stick with the 12 reps for now, and do about 3 sets of exercise.

For cardio, here's the thing. Sinse you're not going to build any more muscle during this time of fat loss, your weight training is only to hold on to as much muscle as possible. You can also go back to the weightroom later on that day and do a weight routine strictly designed to loose fat. this is why I kept the real weght training session simple, tat was the session to hold on to your muscle. This session has nothin to do with weight or "failure", it's all about movement and burning calories efore you know it, and it WORKS!

Do this: Select 5 different exrcises for 5 different bodyparts, and superset them all. DO NOTworry about the fact that it feels like you're not "trying", remember, feeling like your "trying" isn't always what's best. Select a rediculously ligt weight and go through the motions or 10 reps.

It should look lik this:

Military press
Sholder shrugs
close grip bench press
seated row
crunches

I would use no more than 95 lbs for any of these exercises. You superset them all with no rest. After you completed the 5th exercise, rest for 30 seconds tops, and do it again. Do 10 supersets of this, and you should be drenched with sweat after 40 miutes has passed without you even knowing it. Not ony does this work but it's FUN!

After that, go on the treadmil for 20 miutes. Raise the speed no higher than 2,5, and set the incline a 10. After 20 minutes you shouldn't even feel tired because the workout before was alot harder, but your heartrate will be at around 150 anyway. At teend of the 20 minutes, if you feel like you want to do more, keep the speed and the inclne the same, but just go longer.

As long as you stick to a diet 6 days of the week, you'll be fine.

Take it from me . My mother has diebetes, my Grandmother died last year (God rest her soul) from diebetes, my grandfather died fro complications from diebetes, and two of my aunts from my grandmother's side both have diebetes. Statistcally, what do you think I'm destined for?

Well, not so fast. I do not have diebetes and won't. I may have a genetic predisposition to gain weight, but it dosen't effect anything anymore as long as I diet properly and train often. I used to be addicted to surgar, and even then I didn't have diebetes (some people have it as children). I gave up surgar once and for all in August of 2006. I have not had any surgar since.

Cosistency is the most important thing, just be consistent to the right things.