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WarChild · 06-08-2006, 10:15 AM

I hurt my back many, many years ago now, and stopped fighting and working out pretty much all together. This year I started fighting again.

January 1st of this year I was 240 pounds, and just about 24% body fat.
Today I am 180 pounds, just about 12% body fat.

How did I do it? Cardio, diet and exercise.

Cardio: I do 1 hour a day, 6 days a week. Varying kinds. Sometimes stationary bike, sometimes I run. Sometimes skip and heavy bag. You get the idea. The only thing I keep in common is I always use a Polar cardiometer. Tells you where your heart rate is exactly, and allows you to stay in the right zones. Personally, I don't believe in doing the fat burning zone all the time. I run my heart as fast as I can keep it up for an hour. At the begining of the week it's 160BPM for the whole hour. Come Saturday, when I'm tired, sore, exhausted, it might be as low as 130 or 135BPM. I consider 130 the lowest I will do cardio at, and I don't let my heart get faster than 160BPM

Diet: http://www.ntwrks.com/~mikev/chart1.html Is a good resource. Basically, I just cut fat completely out of my diet. The only fats I get are naturally in foods like chicken, beef, or in a supplement I take in the morning at night. Other than that, I always use a steamer for vegetables and rice, and teflon pans with pam no calorie spray for anything that's cooked in a pan. When I can, I broil meats and fish. I keep my diet ~2500 calories per day, which is the basic my body needs with no exercise. If I go over a few calories, I don't worry too much, just no fat! I even drink a diet soda here or there, don't let people tell you that will make you retain fat or any other nosense. Finally, one day a week I eat whatever the fuck I want. Personally I still usually eat a healthy breakfast and lunch and just go out for dinner. If you don't reward yourself with the things you like now and then, you'll break down and binge.

Exercise: 3 days a week, with a personal trainer. Abs and lumbar every session. 1 session back and arms, 1 session chest and shoulders and 1 session legs. I also train 5-6 days a week Brazilian Jiu Jitsu, Judo or Vale Tudo.

I expect to be 10% body fat or so in the next 8 weeks, then my diet will change and cardio will go down.

06-08-2006, 10:15 AM
WarChild Let slip the dogs of war. Industry Role: Join Date: Jan 2003 Location: Bermuda Posts: 17,263	I hurt my back many, many years ago now, and stopped fighting and working out pretty much all together. This year I started fighting again. January 1st of this year I was 240 pounds, and just about 24% body fat. Today I am 180 pounds, just about 12% body fat. How did I do it? Cardio, diet and exercise. Cardio: I do 1 hour a day, 6 days a week. Varying kinds. Sometimes stationary bike, sometimes I run. Sometimes skip and heavy bag. You get the idea. The only thing I keep in common is I always use a Polar cardiometer. Tells you where your heart rate is exactly, and allows you to stay in the right zones. Personally, I don't believe in doing the fat burning zone all the time. I run my heart as fast as I can keep it up for an hour. At the begining of the week it's 160BPM for the whole hour. Come Saturday, when I'm tired, sore, exhausted, it might be as low as 130 or 135BPM. I consider 130 the lowest I will do cardio at, and I don't let my heart get faster than 160BPM Diet: http://www.ntwrks.com/~mikev/chart1.html Is a good resource. Basically, I just cut fat completely out of my diet. The only fats I get are naturally in foods like chicken, beef, or in a supplement I take in the morning at night. Other than that, I always use a steamer for vegetables and rice, and teflon pans with pam no calorie spray for anything that's cooked in a pan. When I can, I broil meats and fish. I keep my diet ~2500 calories per day, which is the basic my body needs with no exercise. If I go over a few calories, I don't worry too much, just no fat! I even drink a diet soda here or there, don't let people tell you that will make you retain fat or any other nosense. Finally, one day a week I eat whatever the fuck I want. Personally I still usually eat a healthy breakfast and lunch and just go out for dinner. If you don't reward yourself with the things you like now and then, you'll break down and binge. Exercise: 3 days a week, with a personal trainer. Abs and lumbar every session. 1 session back and arms, 1 session chest and shoulders and 1 session legs. I also train 5-6 days a week Brazilian Jiu Jitsu, Judo or Vale Tudo. I expect to be 10% body fat or so in the next 8 weeks, then my diet will change and cardio will go down. __________________ .