Yea, I agree a combination of 65% cardio, and 35% weight training seemed to work the best for me. Both are equally important, but if you want to lose the weight, you need to do some higher calorie burning activities i.e cardio.
You may burn more calories in the gym doing cardio but you burn more calories after the workout with resistance training. Depends on how you do your weight training too. I can get my heartrate up pretty good with weights. What i like to do is back to back excercises for different muscle groups. for example. when I do dumbells with chest, immediately after I do one set i go single back row on the bench. Rest 30 seconds and then repeat. You can really get your heartrate up fast that way. Kind of a 2 in 1 process. if you're doing weights and you're not sweating then something is amiss. Either you're resting too long between sets or you're doing too low of weights. I skip the cardio and opt for more intense type of activities. Look up HIIT. (High Intensity Interval Training) That will definitely knock out the calories faster than slow paced cardio. Cardio is great but it can get really boring and take a long time for me. If you like cardio more than go for it. Most people I know hate it and prefer weights. I just always thought cardio was absolutely necessary. It is but not in the capacity I once thought. I opt for weights and activities like Tae Kwon Do and Tennis. Those small sessions where you're really intense like the drills and the sparring sessions did more for me than any cardio I've done. I'm able to run longer distances than I used to that's for sure. If you do weights though, DO NOT FORGET THE LEGS!! But if you enjoy cardio over weights then that would be the more effective way to go. As long as you enjoy it and do it consistently it will work for you. I'm taking it that you aren't really active so any addition of excercise will get those pounds off fast. diet of course is extremely important. You can't always get to the gym but you can always watch what you eat.
But too fast heartbeat doesn't help with weightloss. I remember the trainer I had before, told me that I should keep my heartbeat at around 120, if I want to lose weight. Please correct me if I am wrong.
What do you think of those protein bars? They have so much fat in them, it seems counter intuitive to eat them as an healthy alternative. Right?
Oh it's not that fast...it gets up there but nothing as if I was running up a mountain or something. It would be similar to a light jog but doing weights at the same time. It's no where near the area of roid rage or something. Aaarrgggh Hulk Smash!!
No protein bars for me. I just drink the protein shakes. some people hate them but the brand Optimum Nutrition makes some good tasting ones. I have strawberry flavor and it's easy to take down. Even easier with OJ. You can barely taste it in the OJ and it's not thick so it goes down smoother.
Step 1: Diet You need to find out how many calories you should be eating every day. To do this, you must first find your maintenance level. http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/ That is a good equation to use to find out a starting point. Once you have this number, you can construct a diet totaling 500 less calories per day than your baseline. For example, if your adjusted bmr is 2000 calories, try to eat 1500 calories per day. After your total caloric intake number is set, you must then get your macronutrient ratios calculated. I recommend a ratio of 40% protein, 40% carbohydrates, and 20% fat. So in the 1500 calorie example, you would want to eat 600 calories of protein, 600 calories of carbs, and 300 calories of fat daily. You can now break this down into gram amounts. There are 4 calories per gram of protein and carbs, and 9 calories per gram of fat. In the 1500 calorie example, this breaks down to 150 grams of protein, 150 grams of carbs, and 33.3 grams of fat per day. Once you have your macronutrient totals in grams, you can go about setting up a meal plan. Ideally, I would shoot for 5-6 small meals each day. Some guidelines to follow: 1) Drink only water and skim milk. 2) Stay away from simple sugars, except for post-workout. 3) Stay away from carbs such as white bread, white pasta, and white rice. Whole grains is key. A sample diet could be something like this: Meal 1) Old fashioned oatmeal Skim milk Egg whites scrambled Meal 2) Natural Peanut butter and jelly sandwich on whole wheat bread Skim milk Meal 3) Turkey breast and whole wheat bread sandwich Meal 4) Grilled Chicken Breast Brown Rice Steamed brocoli Salad with low fat dressing (oily, not creamy) Meal 5) Fat Free cottage cheese Natural Peanut butter Protein powder skim Milk (Blend into a pre-bed protein shake) Step 2: Weight Training Disregard the above posters who said that weight training is suboptimal for the initial phases of fat loss. You must begin weight training immediately. The caloric burn of weight training is not the main concern, the impact on your metabolism is. Weight training has been proven to increase metabolic rate not only during workout, but for a sustained period of time post workout. This part of your transformation will be the simplest. I'm going to post a workout template, follow it completely. If you really want to make your own routine, I suggest sticking with compound lifts such as bench press, squat, deadlift, and pullups. Don't worry about curls and tricep kickbacks. Rippetoe's Starting Stength: "You alternate Workout A and Workout B every other day, 3 times a week. So you could either do Mon, Wed, Fri or Tues, Thurs. and Sat. Depending on what works best for you. Example: Week 1: Monday - Workout A Wednesday -Workout B Friday - Workout A Week 2: Monday - Workout B Wednesday - Workout A Friday - Workout B Etc. For the actual workouts read below: Note: This doesn’t include warm-up sets **Means this is OPTIONAL** Workout A 3x5 Squat 3x5 Bench Press 1x5 Deadlift **2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other) Workout B 3x5 Squat 3x5 Standing military press 3x5 Pendlay or Bent Rows (or power cleans) **2x8 Chin-ups (recommended mainly if doing the cleans)" Ramp up weight. Add 10-15% each set until you get to your current 5 rep maximums. Try to add 2.5% to your 5 rep max each week. The most important thing is progression, so always be adding if possible. 2-5 minutes of rest between sets if needed. Step 3: Cardio Start slow. Try to run 3 miles at a decent pace 3 times a week. Once your body adjusts, you can start interval training. For example, on a track, sprint straightaways and jog corners. You can spread out the sprints if it's too much, but you must go ALL OUT. These sessions should eventually last about 15 minutes. Please update this thread with pics and progress, I think it would be fun.
http://www.nhlbisupport.com/bmi/bmicalc.htm Calculate your BMI with this....Just input your weight and height
I disagree with some of these statements. The data is very clear that the resting metabolic rate actually decreases with weight loss despite weight training or aerobic exercise. This is a physiologic phenemenom that might be related to the total decrease in body weight or an induced "starving" state by dieting. I think, at best, the data is clear that aerobic exercise is beneficial and aerobic+resistance combo may be better. I have only seen one study that showed resistance only data that was better than aerobic only (however there was no combo training which may have shown greater benefit overall). Although controversial, I would advise a mixed exercise program with a focus on aerobic and not resistance (atleast at first). The studies are clear that the type of resistance exercise should not be low rep/heavy weight, but more of a high rep resistance program. Here are some studies published on this issue, which I base my advice on: Metabolism 1996 AIT 2006 Phys 2000 Phys 1998 Nutrition 1997 Phys 1997
BMI is pretty worthless, but a body fat test is much better. Here is a pretty accurate body fat test, you can do with a tape measure. I get similiar results using my electronic caliper test and using this tape measure test: http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html
1) The decrease in metabolic rate you are talking about is not related to simply weight loss, but as you say caused by improper dieting. I am advocating a dietary plan of 5-6 small meals daily, which would actually also help to increase metabolic rate despite overall weight loss. 2) I absolutely agree with you that cardiovascular training is beneficial, individually and in tandem with weight training. Please point me to where I said otherwise? 3) Completely incorrect. Like I stated in my post above, the original poster would be best served to being a regimen of weight training and cardiovascular training immediately. There is no need to delay weight training. 4) As for high rep training, also completely incorrect. I would suggest the original poster lift as heavy as possible. Strength gains will lead to greater hypertrophy potential. A change in body composition is the obvious goal, and gaining lean mass is central to this.
I'm loving the BMI. I lost a ton of weight now slowly gaining alot of back but the BMI is still telling me I'm in the normal range. Gotta love it
Trust me... Don't eat so damn much... I'm willing to show pictures. Have will power! And never eat past 7:00!
I just at ice cream. I eat small little things every couple of hours. What I really need to do is put on some muscles. I'm skinny and small. You can see my abs by default.
I typically eat 1-2 times per day. I don't follow any regimen. I drink like a fish on the weekends. That said, I was able to lose... and keep, 50 lbs. off for the past six years. I hear all of the pundits, but I don't buy it. I truly feel you can eat whatever you like, as long as you keep it in moderation. Please don't start me on Obesity... I've offended enough people...
How goes the Diet? Cutting back on portions Drinking more water Drinking less cokes Cutting back on candies. . . we'll see where it takes me Will try to incorporate exercise but my schedule is hectic Rocket River
I just started wearing a sauna suit for when I'm running. You burn off more calories than you do without it.
