talizman

iTrader: (1)

I want to cut my bf% down whilst improving on endurance and strength, predominantly for competing (predominantly sparring).

A bit better definition wouldn't do any harm along the way also!

The thing I don't want to do is bulk up.

I'm 28, 6'2, 15 stone and about 19%bf if that gives you a better idea of my "base point". I had a big shoulder op two years ago and never really regained my pre op fitness/strength, so its about time I got my *** in gear!

talizman

iTrader: (1)

mate, judging by some of the research I've done, its pretty much *all* down to diet. Have a look at your current daily intake and it may frighten you!

For example, I can pretty much eat anything and not put on any weight, however as a result of this its been a few years since my abs were less than a few cm from the surface!

My daily calorie intake is recommeded to be circa 2200-2400.

A stuffed crust pizza is 3000+

On a good day I must easily throw 5000+ calories down my neck! This need to be readdressed. If the calories are cut then obviously the fat will decrease.

The common misconception is that to get a tight midsection, loads of situps are required. This may give you a strong abdomen, but unlikely to burn fat, so your conditioned abs will still be concelaed under the belly.
If you cut the fat, then the abs will look loads better without the need for situps. Think of any really skinny guys you may know..... I know loads who have a ripped 6 pack, but have never did a situp in their life.

Low bodyfat = no belly/man ***** and decent definition.

ozzy

If you wan to get rid of fat it's pretty much all diet. You simply can't spot-reduce fat, so situps will not do it alone. I can do '00's of them, but don't have a 6-pack showing - my diet is absolutely sh!te My younger Brother has them, but is skinny as a rake and weak as a wee girl

Talizman,

If you want a combination of muscle endurance and strength, then (IMO) forget the gym. Do circuit training & interval sessions just like a boxing or Military fitness routine.

You'd be amazed just how much fitter and stronger you get mixing running with simple press-ups, pull-ups, etc.. Throw in some additional weights, sand, mud or hills and I'll guarantee the fittest athletes would find it hard.

Unfortunately, you can't really make the most of it training alone as it really takes a group of lads to push each other. Doesn't anyone else at your TKD club organise fitness sessions?

Stefan

dij

Ahh...this is what I was trying to say before ......exercises without necessarily using weights,military style training/boxing/kickboxing type training

the best results I ever had (not that Im anything special)was training on a daily basis at high altitude in kasmir whilst fasting at the age of 17(Yes im a muslim,but that dosent mean I went to a terrorist training camp or summink).The lack of food wasnt ideal for reapairing broken down muscle tissue,but I managed to lose 3 stones (from 15 st fat ***** to 12 st van damme physique),and i was actually able to do jumping spinning back kicks
for the first time(aqnd most importantly i managed to start atracting the ladies)

Lots of swimming might be a good idea if you damaged your shoulder,as you can adjust the intensity at your own pace without imapact on the joints and it also helps with the breathing(similar to how the high altitude/less oxygen results in your body adapting to be able to operate for longer periods with less oxygen).

talizman,from the sounds of it I dont think many people would want to meet you in a dark alley........keep it up

Dan J

In answer to your question my workouts are split into groups as you're asking. I go 3 times a week with usually a day or two rest inbetween. The groups are like this:

Monday - Chest and Triceps

Wed - Back and Biceps

Fri - Shoulders, Abs, Legs (if you feel to do lower body also)

By working out like this you'll achieve more than doing the same all over body exercises everytime you go. Your muscles grow as you rest inbetween.

ozzy

It's gonna be hard getting any high altitude training in Scotland though Even with the highest mountains in the UK I'd recommend running up and down them with 50lbs on your back if you want to lose weight and get seriously fit.

I lost 6kg in 4 weeks mountaineering in Alaska this summer and that was on a diet of 5000cals per day. It does take 11hrs of solid climbing to burn that off though.

leonpoole

Why do abs 3 times a week its totally overtraining. Plus everyone has abs the key to them looking good is stripping the fat and not actually making them bigger

ozzy

I would imagine strong abs (or at least ones with stamina) would help with his martial arts. I train mine everyday as it helps with my running and climbing.

Not everyone that lifts weights "wants" to get bigger you know

Talizman,

Have you looked at Plyometric training?? It's more suited to leg training, but simple press-ups with a hand-clap is a great way to add strength and endurance to your upper body.

Stefan

ChrisB

It also sounds like a great way to having a sore nose and a trip to the dentist

ozzy

PMSL