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Working Out Thread Part II (pg. 69)
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| Orbax |
" am willing to go on a strict diet and exercise program"
then why havent you :p lol kidding!
I dont think weights should be totally disregarded because your body tends to canabalize muscle before fat when looking for energy. Light weight workouts should help burn more fat and keep muscle.
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as for intensity i tend to do really strict form and hold the muscle contracted for prolonged periods of time for the first ones with the light weight. Then as the weight gets higher its a sharper explosion and longer negative with no hold at contraction.
Dunno how effective it is but it gets really hard at the end hehe |
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| butterfly |
| quote: | Originally posted by Orbax
then why havent you :p lol kidding!
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well summer is coming! i want to look good when i am running around naked at the beach! |
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| Orbax |
yeah there is always the basic premise of 'dont eat so much and exercise more' at work here. A light breakfast of some fruit and a an egg or something, a lunch of 3 slices of turkey and some lettuce on toasted bread with a slice of cheese and a dinner of a chicken breast and a cup of cooked noodles. Should get you there. Like someone said keep that heart rate up and remember its about time :D
Running is around 900 cal an hour
swimming 700
weights 600 if you arent waiting more than 40 seconds between sets and are doing light weights and lots of sets.
but yeah...the simple equation is burn more than you consume. and it should be pretty obvious when thats happening. I dont think yoga and pilates, no matter how painful they are :D, are aerobic enough to help you reach your goal. when i was doing extreme weightlossz0r i was losing about a lb day with running and working out and eating like.... 1/4 lb of deli meat wrapped in lettuce a day.
Its all about how hard you want to attack your fat@@ |
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| butterfly |
| quote: | Originally posted by Orbax
yeah there is always the basic premise of 'dont eat so much and exercise more' at work here. A light breakfast of some fruit and a an egg or something, a lunch of 3 slices of turkey and some lettuce on toasted bread with a slice of cheese and a dinner of a chicken breast and a cup of cooked noodles. Should get you there. Like someone said keep that heart rate up and remember its about time :D
Running is around 700 cal an hour
swimming 900
weights 600 if you arent waiting more than 40 seconds between sets and are doing light weights and lots of sets.
but yeah...the simple equation is burn more than you consume. and it should be pretty obvious when thats happening. I dont think yoga and pilates, no matter how painful they are :D, are aerobic enough to help you reach your goal. when i was doing extreme weightlossz0r i was losing about a lb day with running and working out and eating like.... 1/4 lb of deli meat wrapped in lettuce a day.
Its all about how hard you want to attack your fat@@ |
ok, this makes sense. so, is it ok if i feel hungry all the time? |
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| Orbax |
Hunger is a throat and mouth sensation. Its your brains addiction to eating. The fact that you can fast for 40 days and not die should tell you something hehe. You eat because youre bored, lonely, depressed...cheese, chocolate, and other things have opiates in them that make you feel good. Sugars and complex carbs are readily absorbed as energy and the resulting insulin spikes make you feel bad when you stop eating them.
too be honest a fast 1 time a week would probably do wonders for you. Do just light activity on those days and drink lots of water.
but yeah, hunger isnt necessarily an indication of your body requiring food :) |
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| Nrg2Nfinit |
well fasting too much can turn that muscle into fat if im not mistaken.. you body will tend to do that.. so eating healthy is key
if your having problems running.. try using the eliptical.. or swimming is also a good substitute!
keep us updated on your progress! |
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| Omegasox |
| You should typically consume 11/12x your BW in calories per day when dieting. Any less and your body will go into starvation mode and begin to break down muscle. So if you eat ~1600-1750 cals a day, and keep a consistent cardio schedule, you will lose weight. You're not going to lose 20 pounds in a month, but you will lose weight every week in a healthy manner. There's much more detail that I could go into, but that's the gist of it. |
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| butterfly |
| quote: | Originally posted by Omegasox
You should typically consume 11/12x your BW in calories per day when dieting. Any less and your body will go into starvation mode and begin to break down muscle. So if you eat ~1600-1750 cals a day, and keep a consistent cardio schedule, you will lose weight. You're not going to lose 20 pounds in a month, but you will lose weight every week in a healthy manner. There's much more detail that I could go into, but that's the gist of it. |
this makes sense. i wouldnt normally expect to lose more than 3 lbs in a really good week but we'll see. i found this neat food tracker online. it estimated that i ate 600 cal so far today. but after work is when i usually lose control, so we'll have to see how that goes. what is 11/12x?
someone suggested to me that i shouldnt eat before i work out cause i will lose more fat that way. is this safe? |
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| Orbax |
| yeah. its just a bad idea if youre trying to gain muscle, which you arent ;) |
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| Omegasox |
| quote: | Originally posted by butterfly
this makes sense. i wouldnt normally expect to lose more than 3 lbs in a really good week but we'll see. i found this neat food tracker online. it estimated that i ate 600 cal so far today. but after work is when i usually lose control, so we'll have to see how that goes. what is 11/12x?
someone suggested to me that i shouldnt eat before i work out cause i will lose more fat that way. is this safe? |
11 or 12 times your body weight is the amount of cals you should shoot for. I live by www.fitday.com. It might be the tracker you're talking about. Keeps track of everything you consume throughout the day. A good split if you're simply looking to lose weight is 40% Protein, 40% Carbs, 20% Fat. If you use that website, it's easy to mess around to see what you need to do to reach those percentages.
You want to try and eat 5-6 small meals a day, rather than gorging yourself at dinner. This will keep your metabolism up as you digest the food. Get rid of any soda/juice and try to drink a gallon of water a day. More won't hurt! If you're not a fan of water, pick up some Crystal Light. It's only 5 calories per serving, but contains aspartame so keep the consumption in moderation. It will at least break the monotony of water.
When doing cardio, shoot for 75-80% MHR (Max Heart Rate) and increase the duration every day, not huge jumps, just enough to ween yourself into it. And Floorfiller is right, doing light work with weights will help. Muscle consumes more energy than fat, so you will lose weight easier/faster, and burn more calories when simply sitting around. It will take you years to look like a she-hulk, so don't worry about that. ;)
I'm currently working on a diet for my girlfriend, so if you have any other questions feel free to post here or pm me.
Edit: There has been debate for ages whether it's more beneficial to do cardio prior to eating in the morning. It's safe, but not everyone feels like doing it right when they wake up, and the only real negative effect is on those looking to build muscle. If you're going to have a half-ass work out, don't even bother and wait until you have some energy. It won't make that huge of a difference. However, when it comes to fat, you only burn calories the first 20-25 minutes of cardio work, after that you begin to dip into fat storage. There's so much more involved but I won't get into that here. |
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| Floorfiller |
omegasox...
do you actually list all that crap in there everyday? how much time does it take to do all of that? i must say i'm pretty interested in that site hehe :p |
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| Omegasox |
| Not long at all, man. At first, when you need to input custom foods because they don't have the specific item in their database, it can take a bit. However, once you have everything established all it requires is a few clicks for every meal you eat. It's become an obsession for me. :D Once you know your way around it doesn't take any time at all. |
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