i now weight in at 210lbs but want to be heavier as my legs need to grow bigger,but my question is how do i get ripped but also keep most of my mass?so if i got to 220lbs how would i be 210lbs but ripped aswell?any ideas?
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In order to lower bf% you do a cutting program. Cutting is more about channging your diet and cardio program, not necesarily changing your lifting routine. You need to slowly reduce your total caloric intake and increase the amount of cardio you do in order to succesfully cut.
Aim to lose no more then 1 pound a week. This way you know the weight you are losing is fat and not muscle mass. Then once you reach your goal, you bulk and add more muscle.
thanks ripstone,i dont do cardio at the moment but i was thinking of cutting later in the year,i like to get an idea how its done as i like to plan well ahead!my life is one big routine!
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Do a search here for HIIT (High Intensity Interval Training). That is going to be your most effective method for cutting body fat.
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anybody got any sites where i can read about this HIIT training!I havent seen anything like this before?i have heard of it!is it good for cutting fat but also keep most of your muscle?
Originally posted by BRITISHBULLDOG: anybody got any sites where i can read about this HIIT training!I havent seen anything like this before?i have heard of it!is it good for cutting fat but also keep most of your muscle?
HIIT should be good for losing fat while reatining muscle mass, but it all comes down to the individual and how their body reacts. Here is a link for some HIIT info...
hey ripstone i think this would be a good idea for me as i need to cut some fat,not that i have all that much just cos i feel better this way.I will continue doing my westside training aswell but put in 3 times a week HIIT training!I hope to get my bodyfat down to 5-6 percent.I weight 210lbs now so how much weight would you expect me to lose during this training?would i still be in the regen of 190-195lbs do you think.I only intend to reduce my calories by a little!
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BBD-My personal expiernce with HITT is pretty good. I can't attribute my good results just to HIIT though. Good results come from having a good lifting program, eating properly, doing cardio that works well for you, and recovery.
When I do cardio, personally I like to mix it up. Some days I will do HIIT, some days I will jog, and some days I will just go for a long walk. I found this works best for me. I also listen to my body. What I mean is that just because something is theoritcally supposed to work well, if I see that it's not giving ME good results then I do something different. It's all a balancing act reallly.
For your situation, defintley give HIIT a try. I think it's a good idea to start with 3 days a week and do it on days you dont lift. In order to lose fat you have to compromise some muscle mass too, but if you cut correctly and listen to your body, you should be able to minimize muscle loss. I think when it comes to cutting/bulking cycles, they key is to do them slowly. That is, dont lose/gain more then 1lb a week.
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