Hi all…
I have a friend who seems at least 25% body fat, or maybe even 35%
He looks pretty fat. with guy boobs…
I am about to get him to train for his own good.
Losing fat…
For him, what is first? He never really been in to bodybuilding…
WHat would be the best to loss body fat… maybe while keeping muscle or gaining muscle?
Strenght(low reps, heavy weight)
Muscle Mass(med. reps, med.heavy weight)
or Definition (high reps, light weight)
all the best,
ML12
if you just used “Definition (high reps, light weight)” do you even think you should be training him?
Read. A lot. There are countless articles on this site. Don’t expect people to just make your life easy and dish out one liners.
Before attempting anything you need to have an in depth knowledge of the area you’re dealing with.
As I said: Get reading.
Why the hell are all of these beginner threads getting posted in the bodybuilding section? I swear there are like 10 in the past two days that are like “what routine should I use, Im 6ft, 175 lbs” and “high reps for definition” “are leg presses a good substitute for squats?”
[quote]ML12 wrote:
Hi all…
I have a friend who seems at least 25% body fat, or maybe even 35%
He looks pretty fat. with guy boobs…
I am about to get him to train for his own good.
Losing fat…
For him, what is first? He never really been in to bodybuilding…
WHat would be the best to loss body fat… maybe while keeping muscle or gaining muscle?
Strenght(low reps, heavy weight)
Muscle Mass(med. reps, med.heavy weight)
or Definition (high reps, light weight)
all the best,
ML12
[/quote]
First, I sorta agree with previous poster, you’re posting would suggest that you are a bit ‘underquailified’ to train, but helping a buddy get in shape is a good thing.
First and foremost is nutrition. You are going absolutely nowhere without it. Maybe we should have just assumed that was your first concern and you were strictly interested in the training to supplement his new diet, but it needed to be said.
Secondly, you said her really never has worked out much before. Why would anything but a beginner plan be considered? Find some basic exercises and do them. Worrying about the final result is a bit premature.
His main focus should be on body composition. If he were to ask me, I would suggest he improve his nutrition and explain the importance of this aspect on his ultimate goal. Secondly, he needs to get moving. Walking, jogging, running, tennis, soccer, basketball, swimming…Then I would bring in to the mix the weight training.
As he improves his overall fitness, he could then begin to shift a more major focus to weights from cardio. Then and only then, would the discussion turn to his desired goals from the weight training.
I’ll give you the only hint that is going to really matter with your program…
Start him on a proper DIET. Look in the beginner forum under “Are You A Beginner II” and you’ll find your answers, along with some training programs.
Don’t let these guys get to you either, just remember to post in the appropriate forum.
“definition” training won’t do much for fat.
Muscles burn fat by being big consumers. The bigger the muscles the more calories they consume. He needs to enlarge his muscles and cardio would be great as he gets rid of his belly.
[quote]ML12 wrote:
Hi all…
I have a friend who seems at least 25% body fat, or maybe even 35%
He looks pretty fat. with guy boobs…
I am about to get him to train for his own good.
Losing fat…
For him, what is first? He never really been in to bodybuilding…
WHat would be the best to loss body fat… maybe while keeping muscle or gaining muscle?
Strenght(low reps, heavy weight)
Muscle Mass(med. reps, med.heavy weight)
or Definition (high reps, light weight)
all the best,
ML12
[/quote]
By your friend you mean yourself right? If not, you probably shouldnt train the friend.
[quote]ML12 wrote:
Hi all…
I have a friend who seems at least 25% body fat, or maybe even 35%
He looks pretty fat. with guy boobs…
I am about to get him to train for his own good.
Losing fat…
For him, what is first? He never really been in to bodybuilding…
WHat would be the best to loss body fat… maybe while keeping muscle or gaining muscle?
Strenght(low reps, heavy weight)
Muscle Mass(med. reps, med.heavy weight)
or Definition (high reps, light weight)
all the best,
ML12
[/quote]
By your friend you mean yourself right? If not, you probably shouldnt train the friend.
Your fat friend has likely been inactive for years. He will be able to make progress for the first few months doing just about any type of weight training. Put him on machines doing 10-12 reps and have him take a walk each day. He’ll be able to gain muscle and lose fat doing this.
Since you really don’t know anything, just follow one of those circuit training programs they have at your gym. You should have a bunch of machines of the same colors with different numbers on them if you train at a commercial gym. Just start off that way for 3 months.
What’s more important is that you get your friend to SHOW UP. If he does nothing more than show up to the gym for an hour, 3 times a week, he’ll make progress.
Again, starting off, making progress is easy - too easy, actually. It’s the showing up part that is hard for most to do.
If your friend shows up for 3 months and does the circuit training program noted above, then ask for a follow-up.
See you in three months.
[quote]ML12 wrote:
Hi all…
I have a friend who seems at least 25% body fat, or maybe even 35%
He looks pretty fat. with guy boobs…
[/quote]
Thanks for telling everybody about me! damn…
ok im a big fan of the super hero workout currently about to start the second phase, ive already dropped a bit of body fat and had good increase in strength.
I used to be about the same as him now i’d say im around 18% bodyfat, coming from where he is, he will lose weight pretty much doing whatever however it’s probably best too get him on a clean diet or low carb for three days then a carb up day where he’s allowed pasta and WHOLE GRAIN OR WHEAT bread.
but the key i’ve found for good weight loss is supersets,
hey jtg987
Damn! I never get tired of seeing your avatar!
yea i agree with muscle building to burn fat - when i first started i was a pretty chunky fuck - 165/170 - five foot 11 with a body fat way above 25 … in about a year i was about 180 - at 20percent - and in the last year i went to 195 at 13percent … your fat doesnt turn into muscle, but the more muscle you build the more fat you burn i kept my rep range at 8 to 12 reps for the first year - built a base to progress upon - have been getting bigger and leaner ever since
building muscle and leanrning how to diet to your bodies needs will teach you so much bud …
like arnold said, your body is one big research experiement, you have to test it to the limits to learn what works for you …
circuit training is a good way to go
[quote]swissrugby67 wrote:
if you just used “Definition (high reps, light weight)” do you even think you should be training him?
Read. A lot. There are countless articles on this site. Don’t expect people to just make your life easy and dish out one liners.
Before attempting anything you need to have an in depth knowledge of the area you’re dealing with.
As I said: Get reading.[/quote]
ok… I have never said I will only use (high reps light weight)
don;t u worry about my knowledge , I have read enough to train myself, including articles from T-Nation since 2003-2007 and many other books I bought. I am not saying I don;t need anymore knowledge, i am only saying I am not as stupid as you would…
ok, I will say ‘my bad’ for posting on wrong place, I agree that i should have written on beginners.
[quote]fightingtiger wrote:
Why the hell are all of these beginner threads getting posted in the bodybuilding section? I swear there are like 10 in the past two days that are like “what routine should I use, Im 6ft, 175 lbs” and “high reps for definition” “are leg presses a good substitute for squats?”[/quote]
Ok Sorry… I will make sure not to write beginners stuff on here.
[quote]sasquatch wrote:
ML12 wrote:
Hi all…
I have a friend who seems at least 25% body fat, or maybe even 35%
He looks pretty fat. with guy boobs…
I am about to get him to train for his own good.
Losing fat…
For him, what is first? He never really been in to bodybuilding…
WHat would be the best to loss body fat… maybe while keeping muscle or gaining muscle?
Strenght(low reps, heavy weight)
Muscle Mass(med. reps, med.heavy weight)
or Definition (high reps, light weight)
all the best,
ML12
First, I sorta agree with previous poster, you’re posting would suggest that you are a bit ‘underquailified’ to train, but helping a buddy get in shape is a good thing.
First and foremost is nutrition. You are going absolutely nowhere without it. Maybe we should have just assumed that was your first concern and you were strictly interested in the training to supplement his new diet, but it needed to be said.
Secondly, you said her really never has worked out much before. Why would anything but a beginner plan be considered? Find some basic exercises and do them. Worrying about the final result is a bit premature.
His main focus should be on body composition. If he were to ask me, I would suggest he improve his nutrition and explain the importance of this aspect on his ultimate goal. Secondly, he needs to get moving. Walking, jogging, running, tennis, soccer, basketball, swimming…Then I would bring in to the mix the weight training.
As he improves his overall fitness, he could then begin to shift a more major focus to weights from cardio. Then and only then, would the discussion turn to his desired goals from the weight training.[/quote]
Thanks for the advice.
yeah, this is kind of thing i was thinking. However the problem with my overweighted frined is, that he doesn’t really worry about it. I think he thinks he is okay just because he doesn’t look like guys on biggest loser.
Maybe I shouldn;t make him to train untill he realize he looks like he is getting there.
[quote]Crusher Jr. wrote:
I’ll give you the only hint that is going to really matter with your program…
Start him on a proper DIET. Look in the beginner forum under “Are You A Beginner II” and you’ll find your answers, along with some training programs.
Don’t let these guys get to you either, just remember to post in the appropriate forum.[/quote]
OK sorry for postin in the inappropriate forum…
Yeah i think he should be eating better. From what i see he just eats too much carbs. mainly toast and cheap 1 min noodles and shits…
[quote]texasguy1 wrote:
“definition” training won’t do much for fat.
Muscles burn fat by being big consumers. The bigger the muscles the more calories they consume. He needs to enlarge his muscles and cardio would be great as he gets rid of his belly. [/quote]
Okay, that is very basic theory… however the reason for my post was I have read an article about ‘people who are fat may carry more muscle than people who are skinny’ do u get what i mean? I know more muscle=more calories to burn=lossing fat as the result…
Because they might carry more muscle than skinny guys, they might just jump the progress and go straight to high reps low weight trainig. ← this was my another theory for bit extra fat guys.
[quote]keaster wrote:
ML12 wrote:
Hi all…
I have a friend who seems at least 25% body fat, or maybe even 35%
He looks pretty fat. with guy boobs…
I am about to get him to train for his own good.
Losing fat…
For him, what is first? He never really been in to bodybuilding…
WHat would be the best to loss body fat… maybe while keeping muscle or gaining muscle?
Strenght(low reps, heavy weight)
Muscle Mass(med. reps, med.heavy weight)
or Definition (high reps, light weight)
all the best,
ML12
By your friend you mean yourself right? If not, you probably shouldnt train the friend.
[/quote]
No i did not mean ‘fat friend’ as myself