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Date Posted: 17:58:42 03/18/04 Thu
Author: J.R.Smith, c.f.t. ISSA
Subject: Re: What would you like to see here in the form of informational material?
In reply to: A. Hayes 's message, "Re: What would you like to see here in the form of informational material?" on 08:38:57 03/18/04 Thu

>Okay, I will try and answer your questions as best I
>can.
>
>1st - How I found your site. I was on the
>beachbody.com web site and saw something about cowgirl
>and loosing so much weight/testimonial. Anyhow, I saw
>your thread of unbelief. Anyhow...here I am.
>
>For starters all of my cellulite problems are in my
>thighs. Thanks to heredity, I have big thighs - at
>least to me. The rest of my body looks great, but
>over the past 5 years cellulite has taken a hold of my
>thighs and won't let go.
>
>2nd - Exercise. Mon, Tue, Wed - I walk apx. 3 miles
>in the mall (45 min) with my friend at lunch. Very
>very brisk walking. Trust me - I sweat!
>
>Mon, Wed, Fri Evenings - I do Tony Little's Target
>Training Video for legs, thighs, and butts. I started
>doing this a week ago and I thought I would die. The
>squats made the front of my legs so sore I could
>hardly walk and I did the beginner. Okay...so you
>know now I am not in shape.
>
>Tues, Thurs, Evening - I pull out a video among my
>vast collection. I become bored very easily, so I
>rotate what I do. One night I will do belly dancing,
>Richard Simmons, etc. You name it - I have it. These
>last about 30 minutes. As I already have big thighs,
>I do not want to do any strength training that will
>make them look bigger. I like the all over body
>fitness stuff.
>
>Sunday & Sunday, my family and I go hiking in the
>mountains. We usually will walk between 2 & 4 miles.
>If it rains, I will get on the treadmill.
>
>Mon - Fri, I get up at 5am, because I have an hour
>drive to work. I cannot get up any earlier to
>exercise in the mornings.
>
>I think I am in very good shape with what I do, but
>even when I did karate for nearly two years - the
>cellulite was still there! UGG!
>
>3rd - I follow the Weight Watchers Meal Plan. I never
>go over 23 points per day and never cheat. I am very
>committed. They require 2 servings of milk per day, 6
>servings of fruits and veggies, 8 glasses of water per
>day, etc. So, I think I eat very good.
>
>4th - Supplements. I don't take them. I don't like
>them. I swear, they make me gain weight. I am on
>birth control pills and I swear they have made me gain
>weight too. I have talked to my doc, and this will be
>the last month I take them.
>
>5th - Body Fat Assessmet - My BMI is 23.3. Other than
>that, I have had nothing. I would be too humilitated
>to let anyone see me! Can I do this the B.F.A. myself?
>
>I closing, I am a wife and mother of 2. My long
>drives to and from work prevent me from having much
>time to myself. So, I count it a blessing to get in
>30 minutes of exercise any day. AND... I don't like
>squats or anything like it. I simply will not stick
>to any routine that has them.
>
>Thank you so much for your time.

Okay, that is a good start.

1st. I am not a fan of Weight Watchers. Here is why. It is based on weight loss and not fat loss. I have a lady right now who has earned the "life time" membership and yet she is no where near where she should be bodyfat wise. In fact, she needs to lose about another 20 lbs of fat, yet because she hit her weight watchers goal, (her height weight ratio) she was given the distinction of "life time" member.

Monitoring your weight loss is the absolute worst way to lose determine if you are getting in shape. Chances are, your calories are way too low and your activity level is very high so you are in a very low metabolic hole. In other words, your body is sooner or later begin to "canabolize" itself. That will send your metabolism plummeting even further down.

2nd To determine your bodyfat level, and this is not a scientific method but it does get you close. Take your overall body weight and multiply by .7%.

For example, if you weighed 185 x 7 = 1,295 which is your basil metabolic rate or the absolute base number of calories per day you need to consume.

At 1295 calories per day, that would mean you have a lean muscle weight of 129 pounds. Take 129 pounds and subtract that from 185 and you are carrying about 56 lbs of fat.
Ultimately that means you have about a 35-40% body fat level. Chances are you are carrying that in your legs. But again, this is not a scientific method and you should seek out a body fat test or assessment from a professional in your area.

3rd. Strength training is the only way you are going to tap into those fat stores in your legs. Training with squats and lunges are the absolute best way to train your legs which will lead to a reduced body fat level, but you burn bodyfat evenly over your entire body. So don't let anyone ever tell you to lean out your legs you should just train your legs. Its a total body approach.

When strength training to reduce your leg size you do need to do very, very, very slow reps and keep the reps high. For example, each rep on your squat exercise should take about 10 to 15 seconds to perform and you should try to get about 20 reps per set. These can be strictly your body weight. The idea is to keep your body in a high oxidative state and you cannot build muscle in high, slow reps.

After each strength training session, you should perform at least 30 minutes of high intensity cardio with an strong interal portion. Which means, you can go very hard in your exercise for 2 to 5 minutes then back off the intensity for the same amount of time. Bike riding on a stationary bike works very well for this type of activity.

4th. As far as supplements go, I believe in them ,but I don't believe all of them work. For example, if you take the right amount of branch chain amino acids after a very intense training session, you will shut down the catabolic process that preceeds each training session. When you build enough lean muscle mass ( positive not bulking) you will draw more intramuscular fat into the muscle.

Branch chain amino acids are by far your very best way to lose body fat, increase your body's metabolism, and positively increase lean muscle mass and protect your central nervous system. Typically BCAA's come in small capsules and are in powder form. Typcially BCAA's will affect the body fat stores in the hips, thighs and belly area of both male and females.

I usually suggest an exercise protocol of 3 days a week of strength training and 2 days a week of vascularization cardio. The strength training should run about 45 minutes to an hour and 15 minutes followed by 20 minutes of High Intensity Carido. The 2 days a week of vascularization cardio should take about 45 minutes to perform training at 80% of your maximum heart rate.

To figure your max heart rate follow this simple forumla which is accepted in the fitness industry.

220-age = maximum heart rate (MHR)
MHR x 80% = Training heart rate (THR)
Stay in this zone for at least 45 minutes. Don't be fooled by the old wives tales of low intensity burns more fat. Your calorie burn is way toooo low to be an effective fat burning tool.

I hope this helps. If there is anything else I can do to assist you and get you pointed in the right direction, just short of actually designing a training program, please let me know.

Have a strong and healthy day,
J.R.Smith

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