Not sure how to do it??

[karen2003]

I have been weight training for awhile now on and off for 3 years always in an effort to lose weight, I am 236 pounds and have alot to lose but am not quite sure how many reps and sets are good for losing weight/fat. like high weight or low weight 8 reps or 12 reps!? and the biggest question is how many exercises per muscle group!? like today I did Biceps triceps and shoulder, I tried to do 3 exercises per part but ran out of time, I was doing 3 sets of 12 with each one. is this a good rep pattern?

[nikybaby]

These is a conversation going on right now about this very topic. Mostly concerning the # reps and sets that are most effective. Check it out...

another thread (http://www.abcbodybuilding.com/forum/showflat.php?Cat=&Board=athlete&Number=419963&page =0&view=collapsed&sb=5&o=&fpart=1)

[karen2003]

Yeah I saw the other topic but I was wondering if there was a best way for me since I have so much to lose and all, I saw body type articals that say my body type needs lots of cardio and I have seen others say screw cardio 2-3 days is best! lol

<blockquote><font class="small">Posted by: karen2003:</font><hr> Yeah I saw the other topic but I was wondering if there was a best way for me since I have so much to lose and all, I saw body type articals that say my body type needs lots of cardio and I have seen others say screw cardio 2-3 days is best! lol <hr /></blockquote>

Well I sure don't agree with those body type articles, they sound like a bunch of BS to me. Any article that says you needs LOTS of cardio to lose weight is full of crap! Plain and simple, it is your DIET that will enable you to lose unwanted fat. I really don't even see where "body types" would fit into all this, it's basically the same for everyone who wants to tone up (lose fat), lift heavy and eat smart. Has nothing to do with body types, you lift, you eat right, you get results, plain and simple. A lot of people and places out there are making it more difficult than it is and in many cases it's just a ploy to get your money.

[schless]

<blockquote><font class="small">Posted by: ***********:</font><hr> Well I sure don't agree with those body type articles, they sound like a bunch of BS to me. Any article that says you needs LOTS of cardio to lose weight is full of crap! Plain and simple, it is your DIET that will enable you to lose unwanted fat. I really don't even see where "body types" would fit into all this, it's basically the same for everyone who wants to tone up (lose fat), lift heavy and eat smart. Has nothing to do with body types, you lift, you eat right, you get results, plain and simple. A lot of people and places out there are making it more difficult than it is and in many cases it's just a ploy to get your money. <hr /></blockquote>

Right on! I totally agree with this, and always appreciate your candor on this site!

I love the way Krypto just lays it all out there for you! You remind me a little of Dr. Phil.....with more hair!!! /forum/images/graemlins/wink.gif

[hilltowner]

Seconded!

Different body types don't need special food *or* exercises.

Kinda like women don't need "special" creatine! Krypto, I hope you don't mind, but I posted your creatine post on a Delphi BB board (credited of course).

[Bladezz33]

Note:
Different body types do "NOT" need "special" foods. It just explains the differnt types of body shapes and how certain "FOODS" affect their shape (metabolization). Eating "clean" in any type of body is the way to go
- period.

Certain people can eat chocolate cake and get away with it while others will pay!

**********
Bladezz

[hilltowner]

Well Bladezz, you seem to have deleted your yahoo group where those articles were posted so I can't really rebut /forum/images/graemlins/wink.gif

Perhaps you could post them here; I remember seeing the same things Krypto saw, and didn't agree either.

[Bladezz33]

The original info was in - body type foods and training:
Posted in Forum: Women: Just Starting BB - Tracking Results

Body Type: Mesomorph
(link for explaination)
http://www.bodybuilding.com/fun/becker3.htm

Training for Your body type: (link)
http://www.femalemuscle.com/fitness/bodytypes.html

Body Shape: Pear (or Spoon) (link)
http://www.doctorcabot.com/bsdbook.htm
(not propmoting any site, just for your information and education)

My link is there, maybe it was down: http://groups.yahoo.com/group/FatLoss_PearShape/

Maybe this will help with any misunderstandings.
**************

Bladezz

[nikybaby]

<blockquote><font class="small">Posted by: bladezz33:</font><hr> Certain people can eat chocolate cake and get away with it while others will pay! <hr /></blockquote>

I think this has more to do with metabolism than body type. However, 2 people with identical metabolisms can store fat in 2 entirely different ways (areas).

[nikybaby]

<blockquote><font class="small">Posted by: sweet1:</font><hr> I love the way Krypto just lays it all out there for you! <hr /></blockquote>

<blockquote><font class="small">Posted by: schless:</font><hr> Right on! I totally agree with this, and always appreciate your candor on this site! <hr /></blockquote>

I AGREE! I love Krypto's bluntness. She never hesitates to give her true opinion. No BS. I like that! I'm the same way- but I figure I'll wait until the people in this site get to know me a little better before I really express myself! /forum/images/graemlins/wink.gif

[Bladezz33]

Hey Niky

Isn't that what I explained above???

I am totally confused now...are any of you guys dieticians/kinesiologists?

I am just gaining an understanding of how my body works. I was eating carbs, cookies, white flour, etc. and before I saw any results I had to tweak my diet and clean it up.

I just want others NOT to be confused as I was and to let them know that it is very simple to achieve fat-loss goals with simple diet changes and weight training.

****
Bladezz

[nikybaby]

my point is 2 people with different body types can have identical metabolism. Their bodies just store fat differently.

[hilltowner]

I disagree with the idea that different shapes should "avoid certain foods" and stress other foods and activities(this is from the drcabot site you posted):

Extra points for Gynaeoid women (pear shaped):

They must avoid foods combining fat &amp; sugar together (eg. chocolate, cream cakes, sweet biscuits, custards and ice-cream)

<font color="purple">This applies to pretty much everyone eating clean, doesn't it? </font color>

They should have regular protein such as fish, eggs, seafood, free range chicken (without the skin), nuts, seeds &amp; legumes &amp; wholemeal cereals &amp; bread.

This is okay for everyone.

They should exercise the legs &amp; buttocks with an exercise bike, brisk walking, skipping &amp; swimming.

This plays into that stupid idea of spot reducing; that if you are "pearshaped" you will lose fat by concentrating mainly on lower body. BS!

Another type...

Extra points for Lymphatic women


They must avoid ALL DAIRY PRODUCTS (milk, butter, cheese, cream, yogurt, ice-cream, chocolate &amp; margarine)

First off, last time I checked chocolate and margarine are not dairy products. Dairy products (lowfat) are fine unless you are lactose intolerant.

They must drink plenty of pure water

So do all of us, right?

They need to exercise regularly to aid their lymphatic system

Same as above.

I'm sure your intentions are good, but you can't post this kind of stuff and not have it questioned.

<blockquote><font class="small">Posted by: hilltowner:</font><hr> I disagree with the idea that different shapes should "avoid certain foods" and stress other foods and activities(this is from the drcabot site you posted):

Extra points for Gynaeoid women (pear shaped):

They must avoid foods combining fat &amp; sugar together (eg. chocolate, cream cakes, sweet biscuits, custards and ice-cream)

<font color="purple">This applies to pretty much everyone eating clean, doesn't it? </font color>

They should have regular protein such as fish, eggs, seafood, free range chicken (without the skin), nuts, seeds &amp; legumes &amp; wholemeal cereals &amp; bread.

This is okay for everyone.

They should exercise the legs &amp; buttocks with an exercise bike, brisk walking, skipping &amp; swimming.

This plays into that stupid idea of spot reducing; that if you are "pearshaped" you will lose fat by concentrating mainly on lower body. BS!

Another type...

Extra points for Lymphatic women


They must avoid ALL DAIRY PRODUCTS (milk, butter, cheese, cream, yogurt, ice-cream, chocolate &amp; margarine)

First off, last time I checked chocolate and margarine are not dairy products. Dairy products (lowfat) are fine unless you are lactose intolerant.

They must drink plenty of pure water

So do all of us, right?

They need to exercise regularly to aid their lymphatic system

Same as above.

I'm sure your intentions are good, but you can't post this kind of stuff and not have it questioned.
<hr /></blockquote>

Right on! http://www.handykult.de/plaudersmilies.de/happy/xyxthumbs.gif

I haven't had enough free time lately to evaluate all these different links that have been posted and all the info that has been presented here lately so I appreciate that someone else took the bull by the horns so-to-speak. Sounds right on to me!

I make it a point to be sure all the info presented in the Women's forum is true and legit info as I feel it's my duty as a moderator. And lately I haven't had ample time to do the best job I can here so it's really nice to see someone else taking a look at some of the info presented and evaluating it for correctness. I really appreciate that, makes my job a heck of a lot easier! Sounds like all is taken care of here. Way ta go hilltowner! http://www.handykult.de/plaudersmilies.de/biggthumpup.gif

<blockquote><font class="small">Posted by: nikybaby:</font><hr> my point is 2 people with different body types can have identical metabolism. Their bodies just store fat differently. <hr /></blockquote>

Yep. And that's dependent on genetics.

Now, if you are talking about mesomorphs, ectomorphs, and endomorphs then yes, to a certain extent you may advise them to train slightly differently. For instance, I would not have an ectomorph who is trying to gain muscle mass doing ANY cardio AT ALL. In contrast, I would probably have an endomorph doing a bit of cardio. And of course this would also all depend on these particular individuals' fitness goals.

[Bladezz33]

I don't know why you guys are so hung up on my posts??

It WORKS for me and that's what matters. When I ask questions, look at the replies - no one wants to reply with in depth information or explain anything. Me, I had to learn, read and learn by trial and error. Everyone seems to want to be one step ahead - but I am not like that. I want to share my success with others and let them know there is hope and provide some motivation and support - not derail or discourage.

I lived with cellulite and a big fat arse, and I KNOW it's possible to change the shape of your body with weight training...that's all.

SO I am pumped up about it and I am continuing to be pumped up about it.... becuz it works!

/forum/images/graemlins/smile.gif

**********
Bladezz

[Bladezz33]

<blockquote><font class="small">Posted by: hilltowner:</font><hr>
This plays into that stupid idea of spot reducing; that if you are "pearshaped" you will lose fat by concentrating mainly on lower body. BS!

I work my entire body but put extra emphasis on lower body and work it a little harder and yes...it worked.

Bladezz

<blockquote><font class="small">Posted by: Bladezz33:</font><hr> I don't know why you guys are so hung up on my posts??... <hr /></blockquote>

Okay, I will tell you the truth as to why I personally may seem hung up on your posts.

#1 When I first saw posts from you, I noticed quite a bit of information that was incorrect and/or misleading. Not only that, but the way you presented it was um, how shall I put it, as if you were our teacher, and we were all your students. You didn't come asking any questions, you just came here spouting off info like you are the expert and we're all a bunch of unknowing peons. You talked to us as if we are all a bunch of dummies as far as fitness &amp; nutrition is concerned. I now realize you are only trying to help but the way you came off, and with some of the info misleading &amp; incorrect, did not sit well with me at all. I will be honest when I say I took a bit of offense to that. It would be like me (a stranger) walking into an ice hockey rink proceeding to tell the whole team how to play the game when the whole team has years more experience than I do. It's just that you came out of nowhere posting all kinds of info, much of it being info that is misleading.

And as a moderator of this forum, I personally feel it is my responsibility to make sure that the info posted here is NOT misleading or incorrect. So, yes, I certainly AM going to question your posts just as I would ANYBODY'S posts which contain misleading or incorrect information. So it isn't singling you out, it just so happens that you are the only one lately who is posting questionable information in the Women's forum. If you look back thru some other threads, you will see that anytime ANYONE posts something that is incorrect or misleading, I have called them out on it, so it is certainly not just you. For example the info a member posted about creatine serum being good stuff, if you will notice I was on that right away as well. That is how I run things here, I will be all over information posted here which is incorrect or misleading, doesn't matter WHO it happens to be.

#2 You ASKED, I repeat, ASKED, for some of your info to be evaluated. So hilltowner did JUST that. So she does, and then you get bent out of shape? /forum/images/graemlins/confused.gif

Anyway, I certainly don't want you to take this personally, I do this with ANYONE'S posts which contain misleading info, honest. I believe we are both on the same page here, just two people who sincerely want to help others. It's just that we are apparently disagreeing on the validity of some of the info being presented here. I really don't mean to attack someone personally, I just get irritated when people post misleading or bogus info. And that is something I will continue to do. I have a lot of pride in the Women's forum (and Abc in general) so I refuse to let bogus or misleading info get past me and be left presented on here as being true and correct if it isn't.

Phew! I think that about covers it. No hard feelings I hope. Discussion forums are bound to have disagreements. I just want to be sure the info presented here is the best and most correct bodybuilding &amp; nutrition info on the net! I'm just doing my job. /forum/images/graemlins/wink.gif

[Bladezz33]

I am sorry, it was surely never my intention to come off as if I knew it all. I don't, but I know that there is good advice on here and many theories as to what "works".

I too don't like people telling me "it's untrue" when I am living it and know that what I am currently doing works - and if it works for someone my age (37) I am sure it would work much easier for someone who is younger. That is, eating clean and using weights to lose bodyfat.

If I take one thing from this forum - it was the (advice) suggestion to eat clean and bump up (clean) calories and I am glad I joined.

So, feel free to delete my posts - I was only trying to help the girls/women who stumbled in (like me) looking for a get started "the right way" to lean out and weight train correctly.

*****
Bladezz

[nikybaby]

<blockquote><font class="small">Posted by: Bladezz33:</font><hr> <blockquote><font class="small">Posted by: hilltowner:</font><hr>
This plays into that stupid idea of spot reducing; that if you are "pearshaped" you will lose fat by concentrating mainly on lower body. BS! <hr /></blockquote>

I work my entire body but put extra emphasis on lower body and work it a little harder and yes...it worked.

Bladezz <hr /></blockquote>

How do you know the "extra emphasis" is what shaped your body and that it's not just a coincidence that the fat came off due to your diet and training in general? Sure, weight training will help firm up the muscles underneath but BY NO MEANS is it going to help get rid of the fat in a certain area. I am having a REALLY hard time with all this "body shape" stuff. I just think it sounds silly.

BTW- I am not trying to attack you, but I wholeheartedly agree with Krypto's last post. Much of your information is either incorrect or confusing...

[hilltowner]

I was going to say the same thing, pretty much; if you had a lot of fat in your hip/thighs, then naturally this would be an area you would see loss in. But it would have happened whether you concentrated on lower body or not.

[Bladezz33]

No - When I tried to diet in the past I lost MOST weight in my upper body and my butt/arse remained the same
(theory: area "first to gain will be last to lose").

WITH "weight training" (leg press to failure, hams and quads) I see a more balaced silhouette in only three months and tightness in my skin AND reduced cellulite.

I hydrate (always have) and NEVER seen the results, I rollerbladed (and NEVER seen the results) high-intesity bicycling and NEVER seen the results.

So I am sorry to disagree (you don't like that) but it's true in my case.... /forum/images/graemlins/smile.gif

*********
Bladezz

<blockquote><font class="small">Posted by: Bladezz33:</font><hr> No - When I tried to diet in the past I lost MOST weight in my upper body and my butt/arse remained the same
(theory: area "first to gain will be last to lose").

WITH "weight training" (leg press to failure, hams and quads) I see a more balaced silhouette in only three months and tightness in my skin AND reduced cellulite.

I hydrate (always have) and NEVER seen the results, I rollerbladed (and NEVER seen the results) high-intesity bicycling and NEVER seen the results.

So I am sorry to disagree (you don't like that) but it's true in my case.... /forum/images/graemlins/smile.gif

*********
Bladezz <hr /></blockquote>

Sounds like you agree to me. Even with a good diet, the lower body area is always the last to lose significant fat, or APPEAR to lose fat. That is due to two reasons, #1 as women we carry MORE fat in our lower bodies so since there is MORE there to lose, our upper bodies will obviously SHOW more loss due to there being less fat there. #2 it has to do with having more fat receptors in our lower bodies that actually makes it more difficult to lose fat in that area, has to do with estrogen, kinda complicated.

What you described as NOT working, was CARDIO. I agree, I never got shapely and toned with JUST cardio either! It was not until I started WEIGHT TRAINING until I saw the results I desired.

So you appear to agree with us, it's just that for some reason you are apparently trying to connect it with SPOT REDUCTION? /forum/images/graemlins/confused.gif

Trust us, there is NO such thing as spot reduction, it is a MYTH that companies of things like the ab belt have been perpetuating for YEARS in order to MAKE MONEY. What you DON'T know, is great for them!

You CANNOT make the fat come off of CERTAIN PARTS of your body. It just doesn't work that way. The body is not wired that way. When you weight train you are building the muscles underneath the fat, also your muscle density increases, thus giving you firmer bodyparts as you also slowly lose fat. There are differing theories as to where the body loses fat first from. Some say it loses it equally across the ENTIRE body whereas others say the body sort of "picks &amp; chooses" based on things such as hormones, receptors, etc. But definitely NOT spot reduction, that is a MYTH. Many times people will believe something happened when it really didn't (i.e. spot reduction), because the result actually came from a different CAUSE then what the person believes it came from.

[Bladezz33]

I just wanted to clarify that weight training was the only thing that did it for me.

True your body picks where to lose first based on many factors mine "happened" to work out perfectly with my training, and hit my arse and thighs !

- I lost it all in hip/thigh area first and I haven't really cleaned up anything about my diet until I joined here (January 27??)

******
Bladezz