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Thread: Cardio vs Weight Lifting=Both?
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Clover

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I am a weight lifter (if you want my stats, look at the end of the topic). I am overweight, and I am about to give up most of my weight lifting, for straight cardio. Biking, Swimming, and Running/Walking, being the major norm. I do eat un-healthy, but I am working on that, and I know I will see results, even if I don't eat healthy, cause I haev nearly all my life never done a serious workout, or been active. I work on my farm, but that isn't really hard work, it's tedious, but easy after a while.

My goal is to go from 204 (last I checked) to 165. Ya, major drop, but that's a long term goal. I am wanting to really, just get my BF done a lot, cause I wouldn't mind being 204 with a body fat of like 16%.

My main things about health to do are: Lower calories around 1,200-800. Decrease meat consumption by 1/2, and Increase my Vegetable/Fruit intake by 3x.

Weight Lifting Stats:

Benchpress (Wide arm): 200 Max
Incline Bench Press (Wide Arm): 185 Max
Shoulder Press (Wide Arm): 120-130 Max
Back Shoulder Press (Wide Arm): 110-120 Max
Legpress: 400 Max
Dumbell Curl Up: 40 Max
Dumbell Press: 55 Max

I have done others, but them are my main.
 
See, lifting heavy weights and being overweight is NOT a good thing and will actually increase your body fat over time. Try these stats:

Benchpress (Wide arm): 120 Max
Incline Bench Press (Wide Arm): 135 Max
Shoulder Press (Wide Arm): 80-100 Max
Back Shoulder Press (Wide Arm): 70-90 Max
Legpress: 250 Max
Dumbell Curl Up: 30 Max
Dumbell Press: 35 Max

Try this for a while, AFTER you do your cardio workouts. It might seem like a weak workout, but go on a low carb, low sugar and high protein diet (maybe combine with creatine) and do your cardio and you can convert the body fat to muscle.
 
redblackmask said:
See, lifting heavy weights and being overweight is NOT a good thing and will actually increase your body fat over time. Try these stats:

Benchpress (Wide arm): 120 Max
Incline Bench Press (Wide Arm): 135 Max
Shoulder Press (Wide Arm): 80-100 Max
Back Shoulder Press (Wide Arm): 70-90 Max
Legpress: 250 Max
Dumbell Curl Up: 30 Max
Dumbell Press: 35 Max

Try this for a while, AFTER you do your cardio workouts. It might seem like a weak workout, but go on a low carb, low sugar and high protein diet (maybe combine with creatine) and do your cardio and you can convert the body fat to muscle.
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No Creatine. Tried it.

I will not lower my Benchpress that much. I will lower it to 160, no less. You do know, it's the norm, that a IBP be at least 15 pounds under what your regular Bench is right?
 
Clover said:
No Creatine. Tried it.

I will not lower my Benchpress that much. I will lower it to 160, no less. You do know, it's the norm, that a IBP be at least 15 pounds under what your regular Bench is right?
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All I was doing was suggesting that you should lower the weight, because lifting heavy weights while you are overweight and then trying to lose weight will NOT work.

And as for the creatine, it worked for me. Low carbs, low sugar, high protein. Lots of cardio, high reps but low weights. Try that for around a month or two. And THEN if you want to pack on extra muscle, use the creatine then.
 
I have been in a similar situation last year because my friend was 197 and wanted to drop down to at least 180. Now that is not a long term goal because he wanted to complete his desire in one month. Some of you might think one month is really long but no for my friend it was just a few days. Guess what? He actually completed it on time for the running marathon and got the Most Improved Student award.He only worked on Cardio for 3.5 weeks out of his time deadline which was 4. Cardio is the biggest thing that can drop your weight. You should only work on Cardio until you reach about 165 then start working on both of them but give more attention to Cardio because as another brother posted weight lifting will make you look fat even though you are string because you have extra meat on your bones and if you work out before Cardio makes it go away it will bulk up and look even more fat. Just keep working and inshAllah Allah will help you. Ameen.
 
I am a fighter, I can't just not use weights, and I will lower my weights, but not that low. I do high reps right now, I was just showing my max's.

Creatine made me sick at my stomach, and made me really gassy. I felt sick as a dog.

I agree with the low-sugar, Sugar is a killer lol.
 
Being a fighter has nothing to be with this. And as I told you before weights will only make you look fatter if you do not work on Cardio first and foremost. Eating healthy is also a great factor but try to avoid this foods/drinks: Gatorade(any sport drink e.g red bull) try and eat low sugar foods if you absolutely need to. Try eating a lot more vegetables more then the Nutrition Chart tells you for your age. Most importantly keep this routine going and keep getting motivated by a fact in life(no offense) that you are a bit over weight.
 
Yanal said:
Being a fighter has nothing to be with this. And as I told you before weights will only make you look fatter if you do not work on Cardio first and foremost. Eating healthy is also a great factor but try to avoid this foods/drinks: Gatorade(any sport drink e.g red bull) try and eat low sugar foods if you absolutely need to. Try eating a lot more vegetables more then the Nutrition Chart tells you for your age. Most importantly keep this routine going and keep getting motivated by a fact in life(no offense) that you are a bit over weight.
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If your fighting, and you bench 150, your hit is not going to be as strong as a guy who benches 230. Unless you follow a style of fighting that doesn't require power.

I know, I haven't had any fat comments for a year and a half (probably cause most of them seen me get into it before lol, but I lost a lot of the chubbyness, I went from Large shirts being tight, to Medium shirts being normal) if you haven't been fat before then you won't get the shirt reference.
 
Actually I do,I have a best friend who is also my neighbor who is fat so I get it.
 
I practice Aikido, Shadowhand, capoeira and Taekwondo. All of these don't require me to have brutal strength to execute these arts correctly, which I have before.

I myself haven't been that big before but have always had strength on my side. You seem to be focusing too much on heavy weights and just body image, you need to focus on cardio, diet, tactic, speed and a light weight workout.
 
^ you have much experience mashAllah.

Btw how come he is a full member with 43 posts?
 
redblackmask said:
I practice Aikido, Shadowhand, capoeira and Taekwondo. All of these don't require me to have brutal strength to execute these arts correctly, which I have before.

I myself haven't been that big before but have always had strength on my side. You seem to be focusing too much on heavy weights and just body image, you need to focus on cardio, diet, tactic, speed and a light weight workout.
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Have you ever been in a street fight? Have you ever been jumped before? If you have, I seriously doubt all 4 of them would save you, but if you do heavy weights, and learn to take punishment (ab punches, medicine ball drops, and others) you can last a long time, cause your body is as hard as a rock, and can hold off most hits.

I am not saying that's good, but I am not going to give up all my weight power, just to lower my weight, I will lower my weight either way.
 
Clover said:
Have you ever been in a street fight? Have you ever been jumped before? If you have, I seriously doubt all 4 of them would save you, but if you do heavy weights, and learn to take punishment (ab punches, medicine ball drops, and others) you can last a long time, cause your body is as hard as a rock, and can hold off most hits.

I am not saying that's good, but I am not going to give up all my weight power, just to lower my weight, I will lower my weight either way.
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First of all you should be avoiding street fights if you can.

If you have to fight then we are all equiped with different strengths and weaknesses and its best to play your own strengths not someone else's.

The downside of heavy weights can be a lack of stamina but if you are a farmer you probably have better stamina than someone who just trains on heavy weights.

I have always tended to overweight but although I have kept it in check to some extent, I know I will always carry a bit too much.
 
Abubakar said:
First of all you should be avoiding street fights if you can.

If you have to fight then we are all equiped with different strengths and weaknesses and its best to play your own strengths not someone else's.

The downside of heavy weights can be a lack of stamina but if you are a farmer you probably have better stamina than someone who just trains on heavy weights.

I have always tended to overweight but although I have kept it in check to some extent, I know I will always carry a bit too much.
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I fight cause I can.

Well, my main problem is, I haven't done much running in my entire life, and my lungs are very very weak. I get winded from doing a 20 minute brisk walk (this equals a mile usually), but then again, in a fight endurance rarely wins cause fights are usually short, but I am wanting to get healthy, not just fight anymore.

I am going to do this low-carb and low-sugar diet, cause it is a good idea. I just want to get my BF% down a lot. I am going to make sure I do avoid the following permanently:

-Fast Food
-Soft Drinks (I might still do this for the first week or two, but I will eventually get through my Mountain Dew Addiction, and ya I am really addicted, I plan on starting a thing where you drink a gallon of water a day, and work it up to 3 gallons a day, it's a thing I heard that really kicks your Metabolism up, and has no sugar).
 
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stamina and technique will always outdo a heavy strong man. Clover checkout Martial Edge Forum, it was started by a friend of mine called pete mills, its awesome and the biggest martial arts forum in europe
 
alcurad said:
running is good,
google HIIT, it looks something like this:
http://musclemedia.com/training/hiit_table.asp
hope it helps..
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HIIT is awsome when training for specific tournaments, the best rule of thumb for a fighter is 3/4 ur max weight for twice the reps with very little rest time, ur control and power will rocket after only a few sessions. The best punch training i found was an adaptation of a bruce lee method, take 5kg weight in each hand and do ur usual empty hand routine, ie straight front 20 times, straight back 20 times etc, go right up thru dbles and triples and back down, then 30 sec 1min and flat out 1mins speed punching. the transformation is awesome and extra control is amazing