fearless98404

So I've become extremely motivated and I wanna get fit by the summer. I'm not fat but I'm not slim either. I do have some stomach but isn't jiggling over my pants line or something like that, it's minimal. I used to be fit before I moved to the US (I'm blaming the US food !). I'm eating healthy food like potatoes, meat, Russian black bread etc and I'm drink green tea and water etc things like that. So I really wanna go through the transformation. I know that the total transformation will probably take long time but I set goals to get my fat % as low as possible within 3 months + to build some arm muscles, abs, chest and back.

1. How many times in a week should I do the cardio to burn fat? Day before yesterday I did over 20 Miles with my trenazer bicycle, 100 minutes and I burned 1900 calories but someone told me that it is too much, you will also start burning muscles. So how long should I do? Because fat starts to burn after 30 minutes of cardio and I wanna burn my fat at least 20 minutes. So 50 minutes then?

2. What should I eat before Cardio and Muscle building workout and what should I eat after Cardio and Muscle building workout? I heard that before Muscle building workout I should eat plenty of carbs. Is it correct?

3. How many times in a day should I take the Whey Protein? I heard that before the workout and before the sleep with the milk because it will help your muscle to grow while you are in sleep and it wont release the protein from your body/muscles. But what about before the cardio workout?

4. What kind of exercises should I do for the Chest, Abs, Arms (Biceps, Triceps, Forearms etc) Shoulders, Back and how many reps? I mostly use either dumbbells, exercise band or ball, leg weights and Perfect Pushup equipment (you can google it). I'm pretty sure that it should be fairly enough to train those areas :P.

Age: 19
Weight: 193 lbs
Height: 5"11'

Big Belly

[QUOTE=fearless98404;74415]
1. How many times in a week should I do the cardio to burn fat? Day before yesterday I did over 20 Miles with my trenazer bicycle, 100 minutes and I burned 1900 calories but someone told me that it is too much, you will also start burning muscles. So how long should I do? Because fat starts to burn after 30 minutes of cardio and I wanna burn my fat at least 20 minutes. So 50 minutes then?
You only need about 40-50 mins of cardio try it first thing in the morning before any food that way you'll be straight into the fat burning because your insulin levels are already depleated...

2. What should I eat before Cardio and Muscle building workout and what should I eat after Cardio and Muscle building workout? I heard that before Muscle building workout I should eat plenty of carbs. Is it correct?
Before cardio you can take some glutamine this will stop muscle breakdown and after have a protein shake and oats (your breakfast). For the muscle building workout before you need carbs and protein and after have a shake that has at least 40g of protein and about 40-50g of carbs.

3. How many times in a day should I take the Whey Protein? I heard that before the workout and before the sleep with the milk because it will help your muscle to grow while you are in sleep and it wont release the protein from your body/muscles. But what about before the cardio workout?
How many times is up to you... Definitly after a workout and yeah before bed with milk is correct or you could use cottage cheese it stops breakdown of muscle as you sleep. before a workout is good aswell but if you want try chicken etc.

4. What kind of exercises should I do for the Chest, Abs, Arms (Biceps, Triceps, Forearms etc) Shoulders, Back and how many reps? I mostly use either dumbbells, exercise band or ball, leg weights and Perfect Pushup equipment (you can google it). I'm pretty sure that it should be fairly enough to train those areas :P.
Chest - Bench press, Incline press, Flye's, Dips
Abs - Crunch, Leg raise, bicycles, oh try a plank build up your core strength, and do hyper extensions or back extensions even your back and ab work out.
Arms - Bicep curls, Tricep extensions etc.
Shoulders - Over head press, lateral raises etc.
Back Rors, lat pull downs etc.
You need to put in leg work too like squats, lunges, hamstring curls etc.

Check out under new member introduction - the basics there is a lot of info in there for you...

Hope this helped...

fearless98404

Wow. Finally one person who REALLY helped me .

Also I wanted to know do I have to exercise different body parts when doing workout right? I mean it would be bad idea if I'm for example only doing Abs workout and cardio in Monday, then in Tuesday I will be doing Arms only, then Wednesday Shoulders only etc? Ty for the help

Big Belly

You can split your workout to loads of different ways...
1. Upper / Lower... mon-upper, tues-lower, thurs-upper, fri-lower.
2. push/pull/legs... Push(chest, shoulders & triceps), Pull(back, lats & biceps), and legs.
3. One body part per day... but you dont need a day for your abs, try somethin like chest&triceps, back&biceps, shoulders&abs, Legs...
4. Full body workout.

It all depends on your time (how long per workout and how many times per week etc)

Prime

I've always heard/read that it's not a very good idea to not eat before cardio. think about it, you have no food, therefore no energy to sustain a period of cardio. I don't know how true that holds, but I've never been a fan of not eating before I do any kind of physical exercise.

as for your lifting, try and group the movements, i.e.:
Horizontal pull - DB rows, T-bar rows
Horizontal push - bench press, incline bench press
Vertical pull - chinups, pullups
Vertical push - OH presses, dips

take a look at the stickied info, it's great stuff on how to put together a full routine.

as for losing weight, your best friend will be your diet. heck, it's your best friend anytime! (when either hypertrophy or weight loss or maintenance are in question). get your diet in check in the nutrition section, there are some very knowledgeable people here on the proper diets. take a look at the stickies first though

Malley

Oh boy......I hate these threads!

Big Belly

Why???

Big Belly

I'm still a little hit and miss on this part there's so much to research some say do it others say dont...

strawser9

It depends what your reason is for doing cardio. If you're trying to run long distance for a competition, or are training for a sport...then you're right prime, you do want to have something before cardio (fruit, oatmeal, etc)...

If you're doing cardio for fat loss you would be best served doing cardio after your glycogen is spent. As long as you aren't doing anything that would make your body feel the need to use glucose as a form of energy (which you would have none of, so the next source is amino acids, aka your muscle) you would be in an optimal state for fat use.