Assistance please

andysport1
andysport1 Posts: 592 Member
edited March 7 in Fitness and Exercise
I used to be quite fit 20 hours a week triathlon training, lifestyle change means now carrying 80lbs too much, anyways losing the weight at the moment and trying to look ahead, I quite fancy a different look when the weight is off, so my questions are 1. I would like to have slightly better defined biceps = what do I need to do ? 2. I would like to show maybe a 4 pack = how do I achieve this ? I'm 47 what % body fat and or what exercise plan.

My main exercises are cycling, swimming, running

Many thanks in advance

Replies

  • philwrightfitness
    philwrightfitness Posts: 122
    A generally accepted rule of thumb is 10% body fat for a six pack in men but it depends on your ab development how spectacular they are. I've seen a passable six pack at 15% . The arms usually carry a much lower percentage body fat than say your stomach so you may see good definition when your average hits anything as high as 20 to 25% bf. To torch fat with your current sports add some interval training I.e. For running 5mins warm up then 1 min at high intensity then two mins at a jog, cycling do hill climbs then freewheel back down then climb again, swimming one length sprint one length easy....you get the picture... Keep the intervals fairly short do intervals once or twice a week max.
  • andysport1
    andysport1 Posts: 592 Member
    Thanks Phil, 1st goal 15% then see how things look cool thanks for that.

    I will be mixing up my training, I kind of expected someone to suggest adding weights or a couple of specific exercises for the definition.

    Thanks again
  • philwrightfitness
    philwrightfitness Posts: 122
    andysport1 wrote: »
    Thanks Phil, 1st goal 15% then see how things look cool thanks for that.

    I will be mixing up my training, I kind of expected someone to suggest adding weights or a couple of specific exercises for the definition.

    Thanks again

    You could add weights , weight training is better than steady state cardio for fat loss, but the intervals will up your fat burn , I based my answer around your preferred sports.....it's better to do what you enjoy I think...you might hate the gym! If you want some suggestions for weights I can do that too!...good luck!
  • CodeMonkey78
    CodeMonkey78 Posts: 320 Member
    andysport1 wrote: »
    I used to be quite fit 20 hours a week triathlon training, lifestyle change means now carrying 80lbs too much, anyways losing the weight at the moment and trying to look ahead, I quite fancy a different look when the weight is off, so my questions are 1. I would like to have slightly better defined biceps = what do I need to do ? 2. I would like to show maybe a 4 pack = how do I achieve this ? I'm 47 what % body fat and or what exercise plan.

    My main exercises are cycling, swimming, running

    Many thanks in advance

    The simple answers are:
    1. Strengthening and toning exercises (weights, bodyweight, etc.). Don't focus on arms only though.
    2. Losing body fat is the only way to show abs. We all have abs -- some are just hidden better than others. Your main exercises (in your list) burn body fat really well.
    3. This depends on exactly what you want your body composition to *look* like (normal, athlete, etc.). Use this: http://www.acefitness.org/acefit/healthy_living_tools_content.aspx?id=2

    HTH!
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