[Dean_Reid]

Hey there

Ok, so I go on holiday on 5th of June to Magaluf and would love to build up just that little more for it.

In this little time what is the possibilities?

I am 6ft tall, and weigh 71.9kg.

I go to the gym regularly atm, doing a range of exercises on mainly arms, a little chest, little back and abs at the end of each session.

I feel as though I have the abs there, just they're not showing due to a thin layer of fat over the top hiding them?

I know it may be optimistic, but its worth looking to see what people say...

So the question:
What would you recommend I do at the gym from now up until my holiday, how many times a week i should go, etc. etc.?

Thanks
Dean

[Aspiringlawstudent]

If you're asking for the reason I think you're asking, don't worry.

People there are so drunk they will **** anyone at all.

[Dean_Reid]

(Original post by Aspiringlawstudent)
If you're asking for the reason I think you're asking, don't worry.

People there are so drunk they will **** anyone at all.

HAHAHAHAHAHAHAHA

No, not that reason at all.. I've got a girlfriend :L

Just looking to build up, as basically feel bad being a little on the chubby side :P hahahahaha

Dean

[BKS]

Train your whole body or longer term you will end up silly shaped if you aren't already. Have a good program, don't just piss about. Go to the gym a max of 4 times a week. Usually to get abs you cut- so go calorie deficient- but you are pretty skinny already. You could end up looking nicely defined but you'll look small.

ETA: if you look chubby now then you must now have much muscle so you'd do yourself a favor to build muscle for the longer term look rather than just aim for this holiday

[ch0c0h01ic]

(Original post by Dean_Reid)
In this little time what is the possibilities?

Significant, noticeable improvements take a lot longer than 3 weeks to achieve.

Mike Robertson wrote a good guide on fat loss:

http://robertsontrainingsystems.com/...to-get-ripped/

[Dean_Reid]

(Original post by ch0c0h01ic)
Significant, noticeable improvements take a lot longer than 3 weeks to achieve.

Mike Robertson wrote a good guide on fat loss:

http://robertsontrainingsystems.com/...to-get-ripped/

just looked over that just now there, wow... thanks alot

I understand that im not likely to make much change in the little time, but I guess I'll just work hard on cardio, as well as just doing what I did before.

In the past i've tended to ignore cardio in the sense that I have had a high matabolism for so long now, but its slowly lowering and im noticing the difference.

Thanks for the help
Dean

[Classical Liberal]

(Original post by Dean_Reid)
HAHAHAHAHAHAHAHA

No, not that reason at all.. I've got a girlfriend :L

Just looking to build up, as basically feel bad being a little on the chubby side :P hahahahaha

Dean

If you feel a bit chubby, go on a diet, do plenty of cardio to lose fat and do regular core exercises to get those abs.

If by "build up" you mean gain muscle (not gaining fat) then for the 5th of June, you will not be able to achieve in particularly noticeable gains in muscle, you will probably need steroids to achieve noticeable results. However you can certainly achieve noticeable gains in fat loss by running a regulat calorie deficit.

[Dean_Reid]

(Original post by Classical Liberal)
If you feel a bit chubby, go on a diet, do plenty of cardio to lose fat and do regular core exercises to get those abs.

If by "build up" you mean gain muscle (not gaining fat) then for the 5th of June, you will not be able to achieve in particularly noticeable gains in muscle, you will probably need steroids to achieve noticeable results. However you can certainly achieve noticeable gains in fat loss by running a regulat calorie deficit.

the fat loss is more what i meant, I worded it wrong

Any specifit cardio exercises which are said to be the most effective?
Dean

[Classical Liberal]

(Original post by Dean_Reid)
the fat loss is more what i meant, I worded it wrong

Thats cool, it just really annoys me when people say "I want to gain weight" and I'm like , attach bricks to your feet, that will help you gain weight. Or go to maccys everyday.

Any specifit cardio exercises which are said to be the most effective?
Dean

I know a lot of people rave about HIIT. Which is basically working really really hard for a small period of time and then going really slow and then working really hard. However I am not a fan of this for two reasons. Firstly most people do not have the mental strength to really push themselves without somebody shouting at them. And second, your heart rate will keep on falling below 50%, which means you are not really doing effective cardio.

I think the best thing to do is to go for a 30 min run every single day (the longer the better). This will get your heart rate up for a long time turning it into really effective cardio and if done regularly will ramp up your metabolism dramatically.

Just get your heart rate up above 50% for at least 20 mins every day. I just think running is best because on a bike it can be easy to meander along and let your heart rate slip down.

[AjCorbell]

You could lose a bit of weight in 3 weeks. Not loads, but some.

[SEHughes]

(Original post by Dean_Reid)
Hey there

Ok, so I go on holiday on 5th of June to Magaluf and would love to build up just that little more for it.

In this little time what is the possibilities?

I am 6ft tall, and weigh 71.9kg.

I go to the gym regularly atm, doing a range of exercises on mainly arms, a little chest, little back and abs at the end of each session.

I feel as though I have the abs there, just they're not showing due to a thin layer of fat over the top hiding them?

I know it may be optimistic, but its worth looking to see what people say...

So the question:
What would you recommend I do at the gym from now up until my holiday, how many times a week i should go, etc. etc.?

Thanks
Dean

So you have no visible abs? You could drop a fair amount of fat in the four weeks you have, but then you'll just be painfully thin. Honestly, I'd not worry about how you're going to look on holiday and start a solid training program that is going to show big results in several months/years' time.

[Average_Aaron]

I've gone from 205+lb to 188 in the past 3 weeks

[Arturo Bandini]

(Original post by Classical Liberal)
Thats cool, it just really annoys me when people say "I want to gain weight" and I'm like , attach bricks to your feet, that will help you gain weight. Or go to maccys everyday.



I know a lot of people rave about HIIT. Which is basically working really really hard for a small period of time and then going really slow and then working really hard. However I am not a fan of this for two reasons. Firstly most people do not have the mental strength to really push themselves without somebody shouting at them. And second, your heart rate will keep on falling below 50%, which means you are not really doing effective cardio.

I think the best thing to do is to go for a 30 min run every single day (the longer the better). This will get your heart rate up for a long time turning it into really effective cardio and if done regularly will ramp up your metabolism dramatically.

Just get your heart rate up above 50% for at least 20 mins every day. I just think running is best because on a bike it can be easy to meander along and let your heart rate slip down.

Your heart rate shouldn't be dropping that low even in the rest periods of HIIT, it should still be +60%.

Also, since he never does cardio, it most likely won't get down that low.

And also, when you take the average over the 15 minutes, his heart rate is gonna be more elevated.

And also, insert multiple studies showing that HIIT is better for fat loss than steady state.

OP, do HIIT, keep lifting, and fix up your diet.

[Classical Liberal]

(Original post by Arturo Bandini)
And also, insert multiple studies showing that HIIT is better for fat loss than steady state.

I know that, but these studies were done under strict conditions. I get a very strong suspicion that in reality when most people try to do HIIT, they do not do it for long enough, with high enough intensity and with short enough breaks. I see it in the gym quite a lot. HIIT should be bloody hard work.

I think the reason people love HIIT is because it sounds like a cop out. Hooray I don't have to do hours of cardio, I can just just do some quick HIIT training and get ripped. But the reality is that HIIT should be ****ing brutal and you should probably prefer the idea of drawn out cardio if you do HIIT properly.

My personal experience is precisely that. Tried HIIT because it sounded great. Was not doing it intensively enough so it was not really helping fat loss much. Started doing it intensively. Decided it was not at all fun and went back to jogging.

The only form of HIIT I can really do is training for KFM. Party because it is fun, partly because I do not want to perform badly in front of others and partly because I don't want to get hurt But you can see that I have plenty of motivation to keep going when my body really wants to slow down or stop.