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Workout Thread IV (pg. 256)
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| nrjizer |
| quote: | Originally posted by jennypie
Oh. I've also decided that for a while I'm just going to focus on doing HIIT and no weights/machines. My muscles don't really need to be toned much more than they already are; I just need to get the layer of fat covering them up off, lol. |
Don't shun the weights, switch to lower resistance/higher rep workouts and do them quickly, one after the other, so that your heart rate stays up while you're lifting. Mix in a few jaunts on the rowing machine between sets, then do some HIIT afterwards. You'll be getting a full workout, building lean muscle while burning fat at the same time. |
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| Silky Johnson |
| quote: | Originally posted by nrjizer
Don't shun the weights, switch to lower resistance/higher rep workouts and do them quickly, one after the other, so that your heart rate stays up while you're lifting. |
Yeah that's pretty much what I already do. I had been steadily increasing resistance, but I can go back to the weights I had started at.
| quote: | Originally posted by nrjizer
Mix in a few jaunts on the rowing machine between sets, then do some HIIT afterwards. You'll be getting a full workout, building lean muscle while burning fat at the same time. |
Word, I'll try it. Thanks. :) |
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| tubularbills |
ran 1/2 mile to an outdoor workout arena.
did 4 sets of the following:
5 pullups
10 pushups
then 4 sets of the following:
5 dips
10 incline pushups
ran 1/2 mile to another outdoor workout arena.
40 incline crunches
40 incline leg lifts
10 pullups
ran 1/2 mile
done.
this week has been the first week in about 3 or so that i've gotten over 5 miles again. feels pretty good.
working out is a great way to get my mind off of class. |
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| chimera66 |
working out is a great way to clear your mind in general, i highly recommend it :D
chach - how is the no carb thing treating you? |
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| KiNeTiC ENeRgY |
| quote: | Originally posted by chimera66
fact, muscle tissue burns more calories than fat.
as for saying one is harder than the other that is not correct. it depends on the person. as for the eat less and do more cardio, it's not that simple or everyone would be near "perfect" whatever the hell that's supposed to me. |
No he is correct. It's easier and faster to lose fat than to build muscle. It's not physically possible to gain more than 10lbs. of muscle in an entire year, when not on gear. Gear being roids if your not up on your gym lingo. No one is "perfect" due to genetics, incorrect training, and the number one reason DIET! Diet is 90% of the equation. If you can't eat properly in a way that maximizes YOUR particular body metabolism, there will never be perfection. No one program will work the best for all. You have to adapt a regiment to match yourself. |
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| chimera66 |
| quote: | Originally posted by KiNeTiC ENeRgY
No he is correct. It's easier and faster to lose fat than to build muscle. It's not physically possible to gain more than 10lbs. of muscle in an entire year, when not on gear. Gear being roids if your not up on your gym lingo. No one is "perfect" due to genetics, incorrect training, and the number one reason DIET! Diet is 90% of the equation. If you can't eat properly in a way that maximizes YOUR particular body metabolism, there will never be perfection. No one program will work the best for all. You have to adapt a regiment to match yourself. |
i get what you are saying but how do you explain someone with a thyroid problem? its pretty impossible for them to lose weight without medicine. i know in the grand scheme of things if i wanted to lose like 20lbs in a year it is easier for me than gaining 20lbs of muslce but for someone with a thyroid problem it might be easier for them to gain the muscle. as for the word perfect, it depends on your own definition of the word describing yourself and therefore yes some people are close to perfect in their eyes even though not in the eyes of others. |
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| KiNeTiC ENeRgY |
| quote: | Originally posted by chimera66
i get what you are saying but how do you explain someone with a thyroid problem? its pretty impossible for them to lose weight without medicine. i know in the grand scheme of things if i wanted to lose like 20lbs in a year it is easier for me than gaining 20lbs of muslce but for someone with a thyroid problem it might be easier for them to gain the muscle. as for the word perfect, it depends on your own definition of the word describing yourself and therefore yes some people are close to perfect in their eyes even though not in the eyes of others. |
People with thyroid problems need to stay away from carbs to avoid insulin spikes, which of course turns on your fat storage pathways. Diet needs to be even more strict to keep these pathways off. As long as your burning more cals than u consume, this type of person can drop weight as well. There are many carb sensitive people with perfect bodies...perfect being in the eyes of the beholder. You stated before that you cannot give up junk food, but this hypothetical person would have to as small amounts of sugar will deter their progress. Timing is very critical as well...you can carb cycle where lets say you only consume a carb source immediately after training (within 45 mins max) and no other time, and it needs to be a low GI carb for carb sensitive peeps. People with normal thyroids can consume high GI carbs after training like white rice and pasta, etc. and get excellent results; utilizing the insulin spike to drive the anabolic pathways which forces nutrients into the muscle/replenish glycogen reserves. Ok this is getting way too deep for this thread, lol. This is why you cannot ignore your macros, since different types of food enduces certain pathways. Protein u can eat all day long but you still should not go over 1-1.5g per lb of body weight, or it too can be converted to fat. |
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| chimera66 |
| its not like i cannot give up sweets i just elect not to because honestly i don't need to. to be clear i don't eat junk food :( aside from chocolate here and there my diet is excellent. also, nice response, you obviously know more than i do on the subject matter :). basically i was trying to say it's not so simple as he was stating. |
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| KiNeTiC ENeRgY |
| quote: | Originally posted by chimera66
its not like i cannot give up sweets i just elect not to because honestly i don't need to. to be clear i don't eat junk food :( aside from chocolate here and there my diet is excellent. also, nice response, you obviously know more than i do on the subject matter :). basically i was trying to say it's not so simple as he was stating. |
haha, yea I didn't mean it in the way where your eating garbage...that was a tad harsh :eek: I also will eat that 85% fancy chocolate since it's pretty low cal and only around 5g of carbs for a decent chunk. Good stuff! Rewarding yourself with something like that keeps your sanity :crazy: If your not already a user over at BB.com Get your booty over there! There's such a wealth of information available that most people pay outrageous money for to have a trainer say to them! |
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| SYSTEM-J |
| quote: | Originally posted by KiNeTiC ENeRgY
It's not physically possible to gain more than 10lbs. of muscle in an entire year, when not on gear. |
This is absolute bull. I reckon I put on around 10lbs of muscle in five months of training in the summer. It depends on a number of factors: genetic disposition, age, how long you've been training, diet, routine etc. The first pound of muscle is always the easiest to put on. If you're a teenager who's never been on a muscle-gain programme before, you can gain far more than 10lbs in a year.
http://www.thefactsaboutfitness.com/research/fail.htm
| quote: | Based on the research I've looked at, as well as my own personal experience, I'd estimate that the "average" person (if there is such a thing) can expect to gain roughly 2-4% of their initial weight in the form of muscle after six weeks of regular resistance exercise [3, 4, 8].
For example, someone who weighs 180 pounds can expect to gain anywhere from 3-7 pounds of lean mass over a 6-week period. For every pound of muscle you gain, expect to add anywhere from 0.5 to 1 pound of fat. So, if you want to add 10 pounds of lean muscle, expect to gain roughly 15-20 pounds in weight.
Remember that muscle growth is not a linear process, and you won't keep growing at the same rate forever. Over the course of a year, it's rare for most people to add more than 25 pounds of muscle, although it's certainly not unrealistic to gain more than 25 pounds in weight.
So, if you're a beginner on a decent training and nutrition program, you might be able to gain 25 pounds of muscle in your first year of training. In year two, we can cut that number in half, giving you a gain of 10-12 pounds. In year three, the gains will be halved again, giving you 5-6 pounds of new muscle. |
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| KiNeTiC ENeRgY |
| quote: | Originally posted by SYSTEM-J
This is absolute bull. I reckon I put on around 10lbs of muscle in five months of training in the summer. It depends on a number of factors: genetic disposition, age, how long you've been training, diet, routine etc. The first pound of muscle is always the easiest to put on. If you're a teenager who's never been on a muscle-gain programme before, you can gain far more than 10lbs in a year.
http://www.thefactsaboutfitness.com/research/fail.htm |
Umm, no your source is wrong. Maybe one can put on 12 lbs. max for some people, but other than that, the weight your putting on is fat and water! I think u should actually think about how much weight 10 lbs of muscle really is, and in relation to strength! It's quite substantial. Your falling prey to marketing and the supplement industry BS to make u buy u don't need. |
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| SYSTEM-J |
| quote: | Originally posted by KiNeTiC ENeRgY
Umm, no your source is wrong. Maybe one can put on 12 lbs. max for some people, but other than that, the weight your putting on is fat and water! I think u should actually think about how much weight 10 lbs of muscle really is, and in relation to strength! It's quite substantial. Your falling prey to marketing and the supplement industry BS to make u buy u don't need. |
Okay mate. You clearly read all the references cited in that article:
| quote: | References
1. Kraemer, W.J., Adams, K., Cafarelli, E., Dudley, G.A., Dooly, C., Feigenbaum, M.S., Fleck, S.J., Franklin, B., Fry, A.C., Hoffman, J.R., Newton, R.U., Potteiger, J., Stone, M.H., Ratamess, N.A., & Triplett-McBride, T. (2002). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and Science in Sports and Exercise, 34, 364-380
2. Paddon-Jones, D., Leveritt, M., Lonergan, A., & Abernethy, P. (2001). Adaptation to chronic eccentric exercise in humans: the influence of contraction velocity. European Journal of Applied Physiology, 285, 466-471
3. Volek, J.S., Duncan, N.D., Mazzetti, S.A., Staron, R.S., Putukian, M., Gomez, A.L, Pearson, D.R, Fink, W.J., & Kraemer WJ. (1999). Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Medicine and Science in Sports and Exercise, 31, 1147-1156
4. McLester, J.R. Jr., Bishop, P., & Guilliams, M.E. (2000). Comparison of 1 day and 3 days per week of equal-volume resistance training in experienced subjects. Journal of Strength and Conditioning Research, 14, 273–281
5. Strauss, R.H., Lanese, R.R., & Malarkey, W.B. (1985). Weight loss in amateur wrestlers and its effect on serum testosterone levels. Journal of the American Medical Association, 254, 3337-3338
6. Forbes, G.B. (2000). Body fat content influences the body composition response to nutrition and exercise. Annals of the New York Academy of Sciences, 904, 359-365
7. Van Etten, L.M., Verstappen, F.T., & Westerterp, K.R. (1994). Effect of body build on weight-training-induced adaptations in body composition and muscular strength. Medicine and Science in Sports and Exercise, 26, 515-521
8. Candow, D.G., & Burke, D.G. (2007). Effect of short-term equal-volume resistance training with different workout frequency on muscle mass and strength in untrained men and women. Journal of Strength and Conditioning Research, 21, 204-207 |
...decided you knew more than all of them and safely dismissed them as supplement salesmen peddling bull. With the rigorous scientific argument "No, your source is wrong" no less! For the record, this is far from the only article I've read that explodes the "10lbs in a year" myth, it's merely the first well-referenced one I had at hand.
Oh, and the size of a muscle and its strength are not directly proportional. |
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