Q&A for: 8-Mar-06
1413. Q:
reply to 1409, so sohuld i change that 60% thats it was already there like that and wasnt sure what do do with it
A:
Don't worry about it, just leave it at 60 and follow that program to your best ability.
1414. Q:
I do weight training for 8 months.My shape is very good now in general.Iam only disappointed from by belly area.Whatever progress i make in time these months there is a cover of fat in this area that wont go.What can i do so i can improve this specific area?I have some muscles develeped and u can mainly see them in arms back and chest.Any suggestions?Maybe i should completely cut fats in my nutrition?
A:
What you're experiencing is extremely common. The belly fat is always the last to go and it's the hardest to lose. Do NOT cut out all fats from your diet -- it's not healthy and will not help you at all. Eating fat does not automatically make you fat. In fact, what makes you fat more than anything else is probably sugar (which is fat-free).
In order to lose that last bit of fat you have to really optimize your training and your diet and slowly lose weight. I don't know what your current exercise and diet look like, but you can get my recommendation for both by filling out my Fitness Guide and specifying 'Lose Fat' as your goal. It will give you both the weight training and the diet program along with instructions how to customize the diet for yourself. You'll need to stay on track to lose about 1 pound per week by adjusting the portion sizes as needed: if you are losing weight too fast, increase portion sizes slightly and if you're not losing weight fast enough then decrease them slightly.
Alternatively you can try to optimize your current diet and training program by following my recommendations in nutrition article and weight training article. After you've made the changes to your program, you can post it here and I'll try to critique. Good luck!
1415. Q:
Thank you for posting the link in ? 1412. I wanted to ask woudl this schedule work for someone who has been training for about eight months? And how do you kno when you are ten reps short of failure?
A:
Yes, that program will work very well for beginners as well as intermediate and advanced lifters. If followed correctly this program will give you, as a relative beginner, at least a 5% strength gain in those six weeks for squat, deadlift, and bench press. That may not sound like much, but that's equivalent to 55% increase in one year or 140% increase in two years!
Figuring what weight you should lift 5 reps to be 10 reps short of failure basically is the same as finding 15RM (15 rep max -- 5 + 10 is 15) weight. If you go to my articles page you'll find 'Find Weight and Reps to Lift' link to my rep and weight calculator. It'll give you 12RM, 11RM, 10RM, etc. weights after you tell it, say, that you can lift 135 pounds for 8 reps or whatever reps/weight you can lift. 15RM is about 93% of 12RM or 65% of 1RM. That calculator should be enough for you to approximate weights you should be lifting for the different exercises on different weeks for that program.
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