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1

Here is a helpful visual guide on what 10% looks like: As you can see it is possible to be 10% without a 6 pack. You need to do targeted strength exercises to get it. Your calculated maximum weight potential is 185 lbs at 10% body fat, based on Martin Berkhan's formula so you can put on more weight and still looked ripped as hell. But that weight must be ...


2

You remove fat from your body by using more calories than you put in. Jogging for 20 mins burns around 200 calories (ish). Most people need 2200 calories per day. Therefore, you cannot out-exercise a bad diet. If you want to lose weight then focus on diet instead of micromanaging the gym activity; doing that will lead you to be more successful. I looked ...


0

Good news! You can't become a heap of muscles! No-one "accidentally-Arnold" when working out. It takes YEARS AND YEARS of full dedication to get to a bodybuilder physique. Surprisingly everyone's belly pokes out a bit. That's because you have organs in there. When you tense a well built six pack you push them back and flatten out your chest. This look can ...


2

Your goal main goal is fat-loss. You say your diet now includes better quality foods and little to no snacking, while this is an improvement, it's usually not enough. In order to actually lose weight, you need to burn more calories than you consume. In case you're not aware, your body burns a lot of calories daily on its own without you doing anything in ...


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You will maintain the most muscle mass when you use efforts higher than 60% of your 1RM (i.e strength training) and don't eat a caloric deficit. So none of the above. Since you're taking a break, I'd suggest creating a 4th option 4) more than sufficient protein, no caloric deficit, high volume/intensity bodyweight exercises But given your choices, number ...


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To maintain muscle you need to use it. Doing exercise when on a gym break is always good and sometimes can help your gym progress by improving our flexibility. If you want to lose bodyfat/weight then eat at a calorific deficit. If not then eat at a sustain. Eat your protein. Its the best way to ensure you hit your calories and protein is often tasty!


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Potentially your issue could be water weight. The more dehydrated you are the more lethargic you can be, not sure how calliper's reflect this but the handheld composition devices are heavily skewed by water level, more dehydrated means lower bodyfat numbers on those devices.


1

Assuming you mean weight (resistance) training when you say “Gym”, you're actually comparing two somewhat different, but, complimentary activities. So, if at all possible, why not do both? As Alec states, your worry about a “gym body” is unfounded for the reasons he lists. However, that should not discourage you from participating in an exercise program ...


1

For either of the two to deliver the weight loss you want, a fair amount of discipline is required. Assuming the same level of discipline with either, I think buying a bike would deliver the best result. This is not so much a cardio vs weights thing, as you can clearly do some cardio in the gym, but it is much easier to make cycling regularly part of your ...


6

A few misconceptions here. You will never ever get that "gym body", so don't worry about it It sounds harsh, but it's true for a few different reasons. It's hard to achieve in the first place. You need to put a LOT of time and effort, and even money into it, in order to get the "gym body". A lot of people try, and don't succeed, even WITH the time and ...


2

It should be a simple matter of energy output. Spending half an hour at 200W should have the same effect as a whole hour at 100W. So it all comes down to how much time you want to spend exercising and how exhausted you want to feel afterwards. Relatively more energy will come from fat during low intensity workouts, but the type of energy storage used doesn’...


3

Sources During this n=36 study, the optimal fat burning zone - i.e. the point at which one has the highest fat oxidation rate - occurred on average at 54.2% VO2max. However, the great variance between the participating individuals makes it hard to pinpoint this as the fat burning zone. Interestingly, this article by Alan Aragon, suggest that while fat ...



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