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70Charger
04-03-2010, 12:45 PM
Just curious.

When it comes to burning fat around the muscle, and increasing muscle strength/muscle mass. (Anywhere on the body)

Is better to do a burnout set of the lightest weight as the whole workout for that muscle?

Or do control sets/reps of heavy to light weights? <-- I was doing something like this back in day called 'Body For Life' but i'm trying to figure out some other ways.

Thanks! :thumb:

tOny3
04-03-2010, 01:07 PM
less weight burns more
and more weight builds muscle



i think. lol

70Charger
04-03-2010, 11:02 PM
k i'll just go with that lol.

Wow.. 97 views, one reply..


Today i started a new routine for my dumbbells and i'm just using the heaviest weight 8 reps/2 sets.. tomorrow i'll increase to 10 reps/3 sets because 8/2 was too easy.. Even still i'm feelin' the burn.

To be totally honest my ultimate goal is to have a similar body to Bruce Lee.. Because he was cut up, but he wasn't bulky. I am also a Martial Artists, and have no need for giant muscles to get in the way of my movements, i'm looking to get deep compact muscle as opposed to bulky muscle.. Anyone else have some tips?

J Stuff
04-03-2010, 11:58 PM
ill get in this thread before more broscience is being thrown around. There are much more knowledgeable people on HI aside from me but your answers are better found at the forum at bodybuilding.com

Lift heavy.

You can do 4 sets going down 12 10 8 6 reps

or

You can do 5 sets, one warmup set light weight 12 reps. Last 4 sets do 5 reps but heaviest weight possible.

You wont go anywhere just doing the same thing so mixitup.

You want that bruce lee body? I would say 80% of getting there is tuning your diet.

mle_92cx
04-04-2010, 12:50 PM
When Im trying to build strength I do super heavy weights for 4-6 reps. Everyonce in a while I will try and "tone" and go with lighter weights for 10-12 reps.

Thats just what I find works for me. Its more in how you eat and how much rest you get. Also when you train you should go all out. I normally feel like absolute crap and wanna throw up by the end of my work out. Could just be complete lack of cardio. LOL

70Charger
04-04-2010, 02:49 PM
^^ Probably from lack of cardio.. Or not enough water.. I don't even work out THAT hard, and i drink probably 3-4 glasses of water in my workout.

Thanks guy.. Yea i understand the diet part i'm already on that trying to quit one thing at a time.. Right now i'm on sodas/caffeine.

bong95
04-05-2010, 02:23 PM
k i'll just go with that lol.

Wow.. 97 views, one reply..


Today i started a new routine for my dumbbells and i'm just using the heaviest weight 8 reps/2 sets.. tomorrow i'll increase to 10 reps/3 sets because 8/2 was too easy.. Even still i'm feelin' the burn.

To be totally honest my ultimate goal is to have a similar body to Bruce Lee.. Because he was cut up, but he wasn't bulky. I am also a Martial Artists, and have no need for giant muscles to get in the way of my movements, i'm looking to get deep compact muscle as opposed to bulky muscle.. Anyone else have some tips?

I don't know if it will be healthy to be like Bruce Lee. That guy was 2% body fat. That's not really realistic. You have to be eating healthy every two hours.

Just by building more muscle mass by lifting, you'll eventually start losing the fat because your metabolism will increase with your increase in muscle mass.

zerocrx
04-05-2010, 02:44 PM
more reps less wieght you get cut more definition lose more fat around arms

goztepe2002
04-05-2010, 03:54 PM
diet and lightweight if you want more defined muscles than just bulky look. Diet will make the huge difference.

cereal foreal
04-05-2010, 04:26 PM
Bruce Lee?

Use all ranges of weight resistance, eat a shitload of healthy carbs and don't overload on protein (you don't need as much protein as most people say, unless you're main goal is to gain weight), and make time for tons tons tons of cardio (running, boxing, agility training, etc.).

713_Integra
04-05-2010, 04:35 PM
Want to be like Bruce Lee?
Well I am a martial artist my self, but I look no where enar Bruce Lee because I train no where as hard as him.
But do light weight and fast and a lot of them.
That is my advice.
I have met many Martial Artist from China and they all do body weight work out or light weights work out.

Jasdeep
04-05-2010, 04:41 PM
http://curezone.com/upload/_m_forums/martial_arts/bruce_lee/way_of_the_dragon/Bruce_Lee_Way_of_the_Dragon_060.jpg

cereal foreal
04-05-2010, 04:42 PM
Don't only focus on lightweights, then you're only building up your slow-twitch muscle fibers. You need to build all your muscle fibers, so make room for heavy weight sets/workouts.

jaxwithanx
04-27-2010, 04:45 PM
If you are mostly worried about losing fat....jump on an elliptical. Period.

There is absolutely no such thing as spot reducing any fat. So arm fat does not come off more quickly by lifting 3lb weights 100 reps.

If I was trying to lose some fat, I would never completely neglect lifting any weights (high reps, low intensity) as long as it did not interfere with my ability to go hard on cardio. But if you have a good bit of fat to lose, save your energy and go almost completely cardio until you are happy with your fat content...only lifting on days to keep your sanity.

70Charger
04-28-2010, 05:32 AM
Cool, thanks!

DUBGURL19
04-28-2010, 06:11 AM
burning fat is the law of thermodynamics you need to burn more than you take in...

Your workout session need to be intense it is not during your workout that you burn calories it is after your workout... That is why all your workouts have to be intesne... EPOC

Cardio can be anything that puts stress on your body, running, treadmill even circuit training your weights...

Just dont quit moving... The more hardcore a session is the more you will burn in the after period where you really lose fat.

DUBGURL19
04-28-2010, 06:11 AM
Also if you do not know what you are taking in, and you do not know what you are burning How will you ever know?

SPECTRE
04-28-2010, 07:30 AM
JUST STARVE YOURSELF BRO!!! IT WORKED FOR CHRISTIAN BALE :trill:....BUT PERSONALLY I'D GO TO YOUR LOCAL SUPPLEMENT STORE AND PURCHASE YOURSELF A JAR OF ANIMAL CUTS, DONT GET JUST ANY,THIER USED FOR DIFFERENT THINGS, THAT'LL HELP REINFORCE THE NUTRIENTS YOUR GIVING YOUR BODY, SINCE YOUR PROBABLY NOT GOING TO STICK TO A STRICT DIET AND THEN WORK YOUR LITTLE BUTT OFF AN HOUR A DAY, DO NOTHING BUT CARDIO AND PUSHUPS,LOL.......IF THAT DOESNT HELP AND YOU HAVE LOST YOUR MOTIVATION THEN I SUGGEST ROIDSSSS, YEAAAAA! EQ OR WINNY WILL FUCKEN SHREAD AND RIP YOU UP....HELL YEA!!!!! FTW

TLontheDL
04-28-2010, 10:06 AM
JUST STARVE YOURSELF BRO!!! IT WORKED FOR CHRISTIAN BALE :trill:....BUT PERSONALLY I'D GO TO YOUR LOCAL SUPPLEMENT STORE AND PURCHASE YOURSELF A JAR OF ANIMAL CUTS, DONT GET JUST ANY,THIER USED FOR DIFFERENT THINGS, THAT'LL HELP REINFORCE THE NUTRIENTS YOUR GIVING YOUR BODY, SINCE YOUR PROBABLY NOT GOING TO STICK TO A STRICT DIET AND THEN WORK YOUR LITTLE BUTT OFF AN HOUR A DAY, DO NOTHING BUT CARDIO AND PUSHUPS,LOL.......IF THAT DOESNT HELP AND YOU HAVE LOST YOUR MOTIVATION THEN I SUGGEST ROIDSSSS, YEAAAAA! EQ OR WINNY WILL FUCKEN SHREAD AND RIP YOU UP....HELL YEA!!!!! FTW

:Poke

DUBGURL19
04-28-2010, 10:54 AM
JUST STARVE YOURSELF BRO!!! IT WORKED FOR CHRISTIAN BALE :trill:....BUT PERSONALLY I'D GO TO YOUR LOCAL SUPPLEMENT STORE AND PURCHASE YOURSELF A JAR OF ANIMAL CUTS, DONT GET JUST ANY,THIER USED FOR DIFFERENT THINGS, THAT'LL HELP REINFORCE THE NUTRIENTS YOUR GIVING YOUR BODY, SINCE YOUR PROBABLY NOT GOING TO STICK TO A STRICT DIET AND THEN WORK YOUR LITTLE BUTT OFF AN HOUR A DAY, DO NOTHING BUT CARDIO AND PUSHUPS,LOL.......IF THAT DOESNT HELP AND YOU HAVE LOST YOUR MOTIVATION THEN I SUGGEST ROIDSSSS, YEAAAAA! EQ OR WINNY WILL FUCKEN SHREAD AND RIP YOU UP....HELL YEA!!!!! FTW

I hope you are joking right?

70Charger
04-28-2010, 02:14 PM
LOL @ Spectre

Thanks for the tips Dubgirl.. I took a very bad break from my routine the last couple weeks, and i'm gettin' back into today.

DUBGURL19
04-28-2010, 07:15 PM
breaks are good they make us appreciate our workouts more and give our muscle a break...but if too long you risk losing strength and muscle.

glad you are back on it.

oncearunner
04-28-2010, 07:46 PM
i have one of those scales that measures your body fat and im at 180, 5.5% body fat (according to that).

Bruce Lee was prolly an extreme ectomorph like myself. I can eat, and do eat, cinnamon rolls, doughnuts, candy, fast food all i want.

You do need to watch your diet tho if your not naturally as thin and fat free. every person on this planet has six pack abs, but they just have a whole lotta fat covering it up.

If your goal is to lose weight, i would do cardio more than lifting weights, BUT do not neglect lifting weights. Cardio will burn the fat away better, but if u build up that muscle underneath thats where the true definition comes from. Those abs on the 300 guys were bigger muscles than a fatass' who just did cardio to get thin.

5days a week would work well. This will keep u fresh and focused on each workout, and you will not get a burnt out feeling from going to the gym every day of the week. Mix up heavy weights, low weights, elliptical, treadmill, stationary bike, etc.

PS. if you eat healthy in the morning youll feel much better about yourself the rest of the day. more motivation to keep it up!

jkr_hatchback
04-28-2010, 08:01 PM
Just by building more muscle mass by lifting, you'll eventually start losing the fat because your metabolism will increase with your increase in muscle mass.

^ werd to this.

epoc is retarded. If you're a badass, get a heart rate monitor, get a metabolic test done and train inside your fat burning zone. Cardio resistance training ftw.

DUBGURL19
04-29-2010, 07:41 AM
Fat burning zone is a myth our bodies use the highest percent of fat burn at .71 RER the only time our body is at .71 is at complete rest... Your workouts have to be intense,so the after you workout your body can be at .71

I agree he needs a heart rate monitor and metabolic test to see what his exchange ratio is but he should focus on calorie burn not fat burn

SPECTRE
04-29-2010, 10:25 AM
I hope you are joking right?

OF COURSE ITS A JOKE :2cooleek:

jkr_hatchback
04-30-2010, 06:09 PM
Fat burning zone is a myth

:really?:

Whatever you are reading is wrong. The fat burning zone is called the aerobic base. I've done countless vo2 max test and metabolic coaching. You are out of your mind if you think that the only way to reach .71 rer is at rest.

DUBGURL19
04-30-2010, 06:26 PM
:really?:

Whatever you are reading is wrong. The fat burning zone is called the aerobic base. I've done countless vo2 max test and metabolic coaching. You are out of your mind if you think that the only way to reach .71 rer is at rest.

The NASM book is wrong?

So give me an example of when you have have gotten someone to that point of point .71 at what rate, and the stats of the client. I am not saying you are wrong I just want an example so I can believe...

I am saying that people who try to train in "fat burning zone" because they think at that point they are burning 100% fat is false... The labels on the cardio equipment that says this intensity = fat burning zone is false.

jkr_hatchback
04-30-2010, 06:48 PM
The NASM book is wrong?

So give me an example of when you have have gotten someone to that point of point .71 at what rate, and the stats of the client. I am not saying you are wrong I just want an example so I can believe...

I am saying that people who try to train in "fat burning zone" because they think at that point they are burning 100% fat is false... The labels on the cardio equipment that says this intensity = fat burning zone is false.

NASM is not the gold standard to fitness. I am also NASM certified.

I don't have the results on hand, but I work at Lifetime and we do more metabolic testing then anyone in the nation.

agreed, "fat burning zone" you don't burn 100% fat calories, but main source of fuel or most calories are from fat. Yes the labels are total bull, but a metabolic test will give a person's "fat burning zone".
I can burn 100% fat calories at heart range of 55-118 and that does not have to be resting. It can be from me just walking.

so, for the sake of the op. He should get a metabolic test done and a hrm to burn fat, since his question was how to burn fat around the muscle.

koolaider
04-30-2010, 08:26 PM
breaks are good they make us appreciate our workouts more and give our muscle a break...but if too long you risk losing strength and muscle.

glad you are back on it.

yeah, I took a 3 month break mainly cause of school and when I stared again, I felt sooooooooo weak :gonk:

DUBGURL19
05-01-2010, 07:35 AM
NASM is not the gold standard to fitness. I am also NASM certified.

I don't have the results on hand, but I work at Lifetime and we do more metabolic testing then anyone in the nation.

agreed, "fat burning zone" you don't burn 100% fat calories, but main source of fuel or most calories are from fat. Yes the labels are total bull, but a metabolic test will give a person's "fat burning zone".
I can burn 100% fat calories at heart range of 55-118 and that does not have to be resting. It can be from me just walking.

so, for the sake of the op. He should get a metabolic test done and a hrm to burn fat, since his question was how to burn fat around the muscle.

Then basically we agree because I am talking about when you only burn 100% from fat, you can burn a combination of fat at carbs at many different levels. So they test that you give your clients shows them at what level they burn the MOST fat not total fat? Is that right?

I think it is very advanced to do that, way of the future even... To take that technology into a gym setting is state of the art.

jkr_hatchback
05-01-2010, 09:29 AM
when you only burn 100% from fat, you can burn a combination of fat at carbs at many different levels. So they test that you give your clients shows them at what level they burn the MOST fat not total fat? Is that right?

I think it is very advanced to do that, way of the future even... To take that technology into a gym setting is state of the art.

I was just making it clear that there is a fat burning zone and it isn't a myth.
OP, if you are not able to get a test done; try the silver method of 170-age. This will give you your estimated aerobic base (can be up to 25 bpm off).

Every person's metabolism is uniquely different, so there are people that can burn 100% fat at certain heart beat ranges (active recovery/warming up). The test will show total calories burned and what % of which macro-nutrient is being burnt (in some cases it can be 100% FAT).

Lifetime Athletic Best of the best!

DUBGURL19
05-01-2010, 12:38 PM
I have friends that work at both lifetimes they are always trying to get me over there....

I have a bad experience with a bad nutritionist that insanely screwed up my metabloism last competition season. So now I am working with Layne Norton and he is concerned but he is working hard to correct the damage to my metabolism and try to keep me in peak condition for my shows this year.

Enomojo
05-15-2010, 03:15 AM
I am sorry, but i need to correct your post. Your program is separated into two parts. If your focus is to burn fat and maintain muscle mass you need to focus on low intensity, high reps to maintain muscle mass.You need to consume a certain amount of calories depending on how much muscle you have, in order for you to not loose your muscle mass. Your next phase to gain muscle mass is High intensity and lower reps. In this case you need to consume more calories to build muscle mass. So in your statement it is not possible to increase muscle mass and loose fat when your food intake conflicts with each other.
Btw my credentials are:
NASM Certified Personal Trainer
NASM Performance enhancement specialist
NASM Corrective exercise Specialist
Degree University of Houston Health and Human Performance with a Minor in Kines.
Training experience 2 years







Just curious.

When it comes to burning fat around the muscle, and increasing muscle strength/muscle mass. (Anywhere on the body)

Is better to do a burnout set of the lightest weight as the whole workout for that muscle?

Or do control sets/reps of heavy to light weights? <-- I was doing something like this back in day called 'Body For Life' but i'm trying to figure out some other ways.

Thanks! :thumb:

NoNCoMposMenTis
05-15-2010, 08:00 AM
Just curious.

When it comes to burning fat around the muscle, and increasing muscle strength/muscle mass. (Anywhere on the body)

Is better to do a burnout set of the lightest weight as the whole workout for that muscle?

Or do control sets/reps of heavy to light weights? <-- I was doing something like this back in day called 'Body For Life' but i'm trying to figure out some other ways.

Thanks! :thumb:

I was always under the impression that spot reduction was false. When ever you lift weights, you're only stimulating that muscle, and burning calories from your entire body. Not just that area you're working out on.