Fatty McFatts on a goal....

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Originally Posted by jim02

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I think you need to focus on diet, processed foods metaboize better thus turn to fat easier, try moving to whole foods only and dont forget you need to use more calories then you intake....

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You've been talking to my wife? Kidding. Good advice.

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Originally Posted by hurley842002

Cardio, eat right, cardio, eat right, cardio, eat right......................... Running is best...

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Rgr. Running huh? "I don't run" If I can't kill it, it deserves to kill me. HAHA.

I have horrible knees due to them both being broken along with the left femur and right shin in my car wreck, so even after 10+ years, it's still kinda hard on me to run full out for any length of time. I'm more of a sprinter than an endurance guy, HAHAHA.

But no excuses, I do have acess to a bike and that will work as well.

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Originally Posted by BigBear

You've been talking to my wife? Kidding. Good advice.




Rgr. Running huh? "I don't run" If I can't kill it, it deserves to kill me. HAHA.

I have horrible knees due to them both being broken along with the left femur and right shin in my car wreck, so even after 10+ years, it's still kinda hard on me to run full out for any length of time. I'm more of a sprinter than an endurance guy, HAHAHA.

But no excuses, I do have acess to a bike and that will work as well.

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A bike is a great start, that is what I started out on after I put on a few extra lbs and was out of the running game. I know quite a few people that have bad knees and such, they really like those eliptical machines, I can't stand them, but many like them.

HIIT cardio works really well, and rather quickly for burning fat.

Resistance training will also burn excess fat effectively, but takes a little longer to get to a point that shows results.

I thinks its been covered alot already, but diet makes up 70% of the equation with whatever excercise routine you go with.

If you can't give up the delicious, awesome tasting foods that are so good on the lips, just go on the Hollywood Diet of Hookers and Coke
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That seems to work quick, minus those side effects of death and incarceration...

On a serious note though, I wish you luck. And from a personal experience, start slow. Don't go all gung-ho and workout 7 days a week. You'll burn out quick and get tired of it.

Much good advice above, my 2c’s…

As stated already, changing body composition is all about your dietary program first and foremost (i.e. cutting-up needed for abs). Second, no matter what, you will never overcome genetic limitations, be realistic in your goal setting. Thirdly, for ab work I like basic crunches with perfect form and slow(er) cadence at the tail-end of my core and/or leg-days (brutal dead-lift sessions followed by some DB squats as a finisher for quads and straight to crunches works well for me). Hanging raises are excellent as well and I also like "Heisman poses" (pull and hold) as a burner. I also do moderate-rate cardio rowing (machine), hits the lowers on extension. Target the oblique’s too, helps with framing the abs properly.

Net- Up the cardio, up the protein, up the good fats, lower the carbs, do not skimp overall on [good] calories, hit abs/oblique’s really hard 2x per week (3 or more is a waste IMO) and manage to what your body will give you overall. In my case, I can “4-pack” all day long but I have lower ab limitations on development capability [muscle fiber type/availability] and traditional male fatty deposits to contend with, I'm getting older man, and I would have to cut way more than I’ll allow [wasting] for that minor return on investment or “look” for a 6. Do not be afraid to eat good foods [no processed or packaged poop – sux anyway] and have a long-term outlook, maintaining fitness and having a decent body is not a race man, it’s a lifestyle.

In closing, I’m not advocating this for you or anyone else, nor am I going to venture into the moral, legal or safety discussions but…I’m hanging it out there as fact. The above coupled with an intelligent and managed Test/Winstrol/Clen/ cycle w/ ancillaries for proper recovery and a well-planned “cutting” strength program will bring em’ out in even the most stubborn circumstances. Again, I'm NOT telling you to do this, just giving you some material to research. If you are an old fuck (I do not recall that you are) a pharmaceutical route can be physician sponsored and legal in certain circumstances. I’m leaving it at that.

Good luck, Bear, focus on the whole body and dietary and the abs...they’ll come by default.


Bear --> [Weight]

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Originally Posted by cebeu

Bear --> [Weight]

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AHAAHAHAHHA!!!

Get in shape:
- Round is a shape!
- Why have a 6 pack when you can have the whole keg?!
- I don't skinny dip, I chunky dunk.
- I'm not fat, I'm tactically padded!

etc.

Diet and habit changes are the first step, yes. Generally, eat healthier food, raw or lightly cooked veggies when you can, and up your protein. Protein availability + some basic lifting/bodyweight exercises (push-ups, sit-ups, pull-ups, deep squats, etc.) will lead to building muscle, which incinerates fat. Cardio is needed and if you have knee problems, running will be very difficult, uncomfortable and painful. The elliptical machine takes the stress from hitting the ground, and the heavier you are, the more you feel it while running. The bike is also good. Swimming is AMAZING for cardio, and in a short amount of time, I'm going to re-incorporate that into my running/kung fu/lifting routine.

What you're really in need of is extended cardio. For the first half hour or so, your body is running on immediate energy reserves (what you've eaten that day). After that initial half hour, your body switches over to pulling energy from reserves. So use a half hour of exercise as a bench mark. Target heart-rate should only be at about 60% or so. Basically, you want mildly strenuous activity for MORE than half an hour. You don't have to go crazy with an exercise regimen unless it's your prerogative to do so. Good luck![Beer]

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Originally Posted by BigBear

AHAAHAHAHHA!!!

Get in shape:
- Round is a shape!
- Why have a 6 pack when you can have the whole keg?!
- I don't skinny dip, I chunky dunk.
- I'm not fat, I'm tactically padded!

etc.

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I told my wife that I still have my 6-pack abs.

I now just have a couple of shot glasses to go with.

+100 for cardio and eat right. I myself hate cardio and love bread, or white carbs..mmmmmm
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Originally Posted by TriggerHappy

I myself hate cardio and love bread, or white carbs..mmmmmm
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Ya know, I used to hate cardio also, but now I actually enjoy it, especially the endorphine rush I get out of the deal.

Carbs are probably my biggest downfall, I eat VERY little bad fat, but I loves me some bread products. I'm in really good shape, but if i'd just cut out the carbs, i'd certainly have a six pack.

As said in another thread, if anyone wants to do some early morning gym time at the Lifetime fitness in Parker, just hit me up. We are starting to get the New Years resolution A$$ holes already.

P90x!!!!!(check craigslist)Mostly old school workout mix up. $100 of elastic workout bands cheaper then dumb bells and a good diet.
Total body workout. You won't get bored
http://www.beachbody.com/
25lbs. down in 4 months, still tactically padded, but feeling great.
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