If my goal is to get ripped?

bgast1 · Number of posts: 458 Age: 58 Registration date: 2007-04-07

I am 6'1" and weigh 243 Ibs. I guess I'm overweight quite a bit. Have a big fat middle aged belly. Should I concentrate on losing that fat first? What's the best way to go about getting ripped. I realize we're talking about time and work here. I'm looking for the shortest route to achieving that goal, not necessarily the easiest though.

Jim · Number of posts: 749 Age: 37 Registration date: 2007-06-01

I would say strength training with interval cardio. Strength training=lifting weights
Interval cardio= periods of high intensity cardio alteranted with low intensity. For example, if you have access to a track, run(hard) 1/4, walk 1/4, run 1/2,walk 12,etc. There are lots of ways to do this. Another method would be to jack up the tension on a exercise bike and go hard for 2 min, then lower the tension and go easy for 2 min,etc. Does this make sense.

bgast1 · Number of posts: 458 Age: 58 Registration date: 2007-04-07

Yes, it makes a lot of sense from what I have been reading. I have become quite taken by the elliptical machine. I haven't jacked up the level much yet but maybe it is time to do that. I also was working on the treadmill, with the random hill program. Maybe Alpine Pass would be better. (?)

Everyone keeps telling me not to go above my target heart rate on cardio. Comments?

Kit · Number of posts: 154 Age: 20 Registration date: 2009-06-16

Getting ripped is 75% Cardio, 25% Lifting.

Guys who lift all the time seem to be egg shaped. Scary strong, but only shaped like an egg. To get those muscles to show, you need to burn off that fat layer, so hit the track!

Lifting is important too. You should aim for repetition like 15 reps per set. You might not get big, but you will get cut.

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**arttieTHE1manparty** · Subject: Re: If my goal is to get ripped? Thu Nov 05, 2009 10:02 am

Kit wrote:

Getting ripped is 75% Cardio, 25% Lifting.

Guys who lift all the time seem to be egg shaped. Scary strong, but only shaped like an egg. To get those muscles to show, you need to burn off that fat layer, so hit the track!

Lifting is important too. You should aim for repetition like 15 reps per set. You might not get big, but you will get cut.

I take offense to that! LOL! I'm 5'8" and about 245 and do NOT look like an egg!

Balance is the key. Contrary to what a lot of people will tell you, strength training is a great way to lose fat. Muscle requires calories simply to exist, and to lose weight you need to burn extra calories. Add in 20-40 minutes of cardio 3-4 times per week, and you should be on your way.

Diet is huge, also. Cut out as many sweets as you can, get rid of soda completely, and eliminate fried food, and you are well on your way. if you can do those three things, you won't have to do as much carb counting, for example.

TT...target heart range means different things depending upon your goals. If you go above the target heart range that people are likely talking about to you, it means you are out of the maximal fat burning range and into the cardiovascular range. You will still burn fat, but you could also be breaking down more muscle tissue than you want to.

Arttie

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metalheaded · Number of posts: 435 Age: 37 Registration date: 2007-12-01

Also, get ready to get sore! But don't let that stop you. It may slow you down, but keep going and your body will get used to the workout! Probably quicker than you think...

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bgast1 · Number of posts: 458 Age: 58 Registration date: 2007-04-07

I've already been quite sore and I look at as a good thing. It lets me know just how alive I am.

**Tall Tyrion** · Number of posts: 10208 Age: 41 Registration date: 2007-01-28

arttieTHE1manparty wrote:

TT...target heart range means different things depending upon your goals. If you go above the target heart range that people are likely talking about to you, it means you are out of the maximal fat burning range and into the cardiovascular range. You will still burn fat, but you could also be breaking down more muscle tissue than you want to.

What? why is this addressed to me?

Quote:

I've already been quite sore and I look at as a good thing. It lets me know just how alive I am.

If you can get through the first month, the soreness will become quite pleasant, I promise you.

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**arttieTHE1manparty** · Subject: Re: If my goal is to get ripped? Fri Nov 06, 2009 8:42 am

Tall Tyrion wrote:

arttieTHE1manparty wrote:

TT...target heart range means different things depending upon your goals. If you go above the target heart range that people are likely talking about to you, it means you are out of the maximal fat burning range and into the cardiovascular range. You will still burn fat, but you could also be breaking down more muscle tissue than you want to.

What? why is this addressed to me?

My bad...I misread who put up the original question.

Arttie

_________________
Constitutional separation of church and state is a lie; it is a figment of the secular-progressive's imagination.

"If we ever forget that we're One Nation Under God, then we will be a nation gone under."--Ronald Reagan

"Today, our nation saw evil, the very worst of human nature, and we responded with the best of America."--George W. Bush, Sept. 11, 2001