Re: Medicals
 

Simultaneous anabolism and catabolism? A calorie surplus plus heavy weights will improve physique, but it won't shred fat. Or so I've studied...

Re: Medicals
 

Dxb has no fat to shred. If you want to lose weight then go calorie negative. The macros will hold up well for this too, as you need to preserve the muscle. Gaining and losing fat at the same time is a myth.

Re: Medicals
 

Ah, we're on the same page then.

Re: Medicals
 

:goodpost: The macros are very important for those looking for change. I can't emphasize enough on the compound lifts and how important they are in any structured programme. Once they're set you'll achive what you set out to do as basically the numbers add up.

Re: Medicals
 

Correct - it’s amazing that you only need to do 5 basic movements, yet people spend so much time on isolation curls etc.

Re: Medicals
 

What are these five movements then?

Re: Medicals
 

weighted squats, deadlifts, benchpress are really the core 3
then you have rows, and overhead press, making 5 - I regard these as optional though to be honest.

you could also in pull ups/ chin ups if you have time to spare.

high weights, low reps. so heavy that the sets are hard and you get hot.

45mins max to do this, every other day. Food is very important.

Re: Medicals
 

OK, noted on the Macros (will see about getting this in check - probably by using my fitness Pal again and logging my food).

Have looked up the compound movements and will integrate them when I get back in the gym this week.

Personally though I don't wish to put on a load of muscle. I would prefer to get rid of my remaining gut, lower my overall body fat percentage and then just tone up / sculpt it a bit.

Suggestions.

Currently I'm doing lots of cardio (running 5km & fast walking 6.5km) about 3-4 times a week. Say 25km a week on average. However, I have just got a gym membership so will probably reduce that as I have lost the majority of what I want / need to lose (5kg gone, ideally say another 3-4kg to go). Also, woke up with a screwed achillies after my run last night so I'm going to have to change my approach until that fixes itself.

Re: Medicals
 

Fix macros. Eat less calories (go negative). Lift heavy weights on low reps. You won't put on a load of muscle, if any. Fast walks won't really help you lose much fat unless you are very overweight.

Re: Medicals
 

I think I'm pretty good calorie wise at the moment, hence the results I'm getting. Generally, fruit for breakfast, subway or similar for lunch (not great admittedly) and then a lightly fried (olive oil) fresh fish fillet with a rocket salad for dinner. Also, I've reduced soft drinks drastically, cut out all midweek booze / don't go crazy at the weekend and drink lots of water.

Should it not be lower weights and more reps for toning?

Re: Medicals
 

Those macros are way off. It's carbs for two meals.

The toning thing is a bit of a myth.

Re: Medicals
 

:cool:

Re: Medicals
 

My main exercise is swimming laps. I swim 2.5km daily five days a week before work. Is this helping me or hurting me? Genuinely curious. I've tried to go through the gym bars / reps / cardio machines routines but as mentioned above it rarely seems to do anything.

If I were to tackle the gym more seriously by alternating it with swimming, what would be the best strategy?

Re: Medicals
 

start with the 5x5 program. Stick at it for 3 months, eat more. Keep doing the swimming.

Re: Medicals
 

Eat more what? Meat? If so what kind of meat? I suppose I don't need more vegetable intake.