Fitness and Weightloss
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@obsolesce said in Fitness and Weightloss:
@bigbear said in Fitness and Weightloss:
@s-hackleman said in Fitness and Weightloss:
@penguinwrangler As far as weight-loss goes you will typically get better results with weight-loss with strength training than cardio. When you do cardio, you burn more calories than sitting. When you lift weights you burn more calories, then your body will spend more calories rebuilding muscle the next day, then that new muscle now takes more calories to move, so you burn more in your day to day life. I am not saying you don't need cardio, but if your goal is weight loss at least consider doing a mix. I lift 3 days a week and ride my bike 6 miles round trip to and from work for my cardio. I started about where you were and I have slowly worked from 300lbs about 8 years ago down to 185, then back up to 200, and on a cut now to get to the 170's. Weight training is what took me from 220 to 185 and made a huge difference for me.
Also, you can not exercise off a bad diet. an 30min on the treadmill barely breaks even for a single bottle of soda.
This is great advice. I think if more people knew how little running/treadmills/ellipticals did to help you lose weight a lot more people would stick to their program.
Cardio is great for your heart and other things, but getting the fat off is far more important to good health.
If you’ve hit a plateau with weight loss and food I think it’s best to start with modified pushups and squats to get your core muscles built up. Mixing in short cardio (a set of anything as close to a burpee you can pull off at your given weight) with core workouts will help burn fat as well.
I’m a firm believer in a juicy steak once a week as well as monitoring your sugar levels after intro of new foods to your diet when you stall on weight loss. You can lose ALL your weight with diet, if it’s stalled somethings wrong. The core workouts and weight training are going to significantly increase your bodies need to burn fat to sustain muscle.
Yes I've always been saying this, most recently here and here.
It always comes down to proper diet, sleep, and exercise.
For losing weight specifically, it's all about a calorie deficit (technically)... but how you do this is extremely important, because there's so many factors that can make you gain weight or prevent you from losing it directly and indirectly.
- Diet
- Avoid processed foods and drinks
- Avoid added sugars
- Avoid bad carbs (breads, potato, white rice, pastries, cereals, etc)
- Go for unprocessed, more natural foods: (natually a more healthy choice by default)
- walnuts, pecans, peanuts, etc.
- peas, broccoli, spinach, etc.
- avocado, sweet potato / yam, whole oats, etc.
- tuna, salmon, turkey, black beans, etc.
- banana, dates, berries, etc.
- Sleep
- 8.5 hours "in bed"
- 7-8 hours of actual sleeping
- if this is difficult, try "sleep compression"
- Exercise
- Strength Training (muscle, bone, heart, lung health)
- Cardio (heart and lung health)
It's true that you burn more calories just to maintain muscle than it does fat. Ideally your exercise will cause you to burn calories, and gain muscle... therefore losing fat... this is optimal. It will be a combination of strength training and cardio. How you do cardio matters, too. Straight up treadmill or running can be bad for your knees, so perhaps training yourself to "run on yoru toes" with Vibram Five Fingers shoes gradually, will help... or using an Elliptical Trainer. There a many ways to get in some medium to high intensity cardio without killing your knees.
What people often don't realize is that you need to stay away from sugar. Also you need 0 amount of carbs and sugars to survive. Carbs turn into sugar in your body so carbs = sugar, there are things with good carbs, talking in general here. I love peanut butter but I make my own from just peanuts and salt because of how much sugar they add to peanut butter. You do need fats and fats are good. Fats will buffer your blood sugar from spiking. Fiber will too. That is why the sugar in fruit is okay but not in juice. You eat the fruit and get the fiber and that helps keep your blood sugar from spiking too much but if you just do juice there is no fiber in it. I don't count calories or carbs. I eat a reasonably portion meal with healthy foods. No processed crap, no sugar etc. Sugar is addictive. That is why it is in so many processed foods. Keeps you wanting more of it. I am still loosing weight just at a lower rate than I want to. I also want to get some muscle tone back.
- Diet
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@obsolesce said in Fitness and Weightloss:
@dashrender said in Fitness and Weightloss:
I completely agree with this. Diet alone is all you 'need' to get to your weight loss goals.. it's all about finding the right foods for you.
Well yeah, just stop eating lol. Don't eat anything (literally, nothing) for 2 weeks. I bet you'll drop fast!
If you stop eating eventually of course you lose weight but once you start eating you pack the pounds back on because your body is in starvation mode.
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@penguinwrangler said in Fitness and Weightloss:
@obsolesce said in Fitness and Weightloss:
@dashrender said in Fitness and Weightloss:
I completely agree with this. Diet alone is all you 'need' to get to your weight loss goals.. it's all about finding the right foods for you.
Well yeah, just stop eating lol. Don't eat anything (literally, nothing) for 2 weeks. I bet you'll drop fast!
If you stop eating eventually of course you lose weight but once you start eating you pack the pounds back on because your body is in starvation mode.
Yeah I was being sarcastic!
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@dashrender said in Fitness and Weightloss:
@bigbear said in Fitness and Weightloss:
You can lose ALL your weight with diet, if it’s stalled somethings wrong.
I completely agree with this. Diet alone is all you 'need' to get to your weight loss goals.. it's all about finding the right foods for you.
Since Jan, I've only dieted and have dropped from 210 to 190. I stalled at 195, I cut from 3 meals a day to 1+... the plus is latte for breakfast (milk and espresso only) and every few days I get a snack of almonds, or cheese or dates (though the dates are gone, not buying more).
Correct you can't exercise your way out of eating junk. You have to eat healthy and that is all you have to do to lose weight but exercise is needed not for losing weight but for other health benefits.
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@obsolesce said in Fitness and Weightloss:
@penguinwrangler said in Fitness and Weightloss:
@obsolesce said in Fitness and Weightloss:
@dashrender said in Fitness and Weightloss:
I completely agree with this. Diet alone is all you 'need' to get to your weight loss goals.. it's all about finding the right foods for you.
Well yeah, just stop eating lol. Don't eat anything (literally, nothing) for 2 weeks. I bet you'll drop fast!
If you stop eating eventually of course you lose weight but once you start eating you pack the pounds back on because your body is in starvation mode.
Yeah I was being sarcastic!
I know but there are people who think that is an option.
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The problem is that most people go into weight loss as if it's something you can just do on the side and have it work.
The truth, is that you need to change your entire life, you need to change everything you do and go in 100%.
If you want to lose weight, you can't just say... oh I'll change nothing except exercise a little more and eat a little less... maybe give up binge drinking on weekends... (that's only a small start). In the long run, it won't work. You need to change your entire lifestyle, and do it right.
Eat good. Sleep good. Exercise good. Don't half-ass it, that's almost worse than doing nothing.
Don't expect big permanent changes if you don't change your life style.
Consistency works wonders.
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@obsolesce said in Fitness and Weightloss:
The problem is that most people go into weight loss as if it's something you can just do on the side and have it work.
The truth, is that you need to change your entire life, you need to change everything you do and go in 100%.
If you want to lose weight, you can't just say... oh I'll change nothing except exercise a little more and eat a little less... maybe give up binge drinking on weekends... (that's only a small start). In the long run, it won't work. You need to change your entire lifestyle, and do it right.
Eat good. Sleep good. Exercise good. Don't half-ass it, that's almost worse than doing nothing.
Don't expect big permanent changes if you don't change your life style.
Consistency works wonders.
Absolutely. I have changed my lifestyle. Everyone is on a diet. Diet is just what you eat. You truly have to change your lifestyle and it is hard. It is much harder to eat healthy than not.
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@obsolesce said in Fitness and Weightloss:
@penguinwrangler said in Fitness and Weightloss:
@obsolesce said in Fitness and Weightloss:
@dashrender said in Fitness and Weightloss:
I completely agree with this. Diet alone is all you 'need' to get to your weight loss goals.. it's all about finding the right foods for you.
Well yeah, just stop eating lol. Don't eat anything (literally, nothing) for 2 weeks. I bet you'll drop fast!
If you stop eating eventually of course you lose weight but once you start eating you pack the pounds back on because your body is in starvation mode.
Yeah I was being sarcastic!
This I knew.
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Jogged a mile for the first time in at least 5 years.
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@eddiejennings said in Fitness and Weightloss:
Jogged a mile for the first time in at least 5 years.
I bet that sucked.
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@scottalanmiller said in Fitness and Weightloss:
@eddiejennings said in Fitness and Weightloss:
Jogged a mile for the first time in at least 5 years.
I bet that sucked.
It actually wasn't too terrible. I have been doing a regiment of walking for 25 minutes and then jogging for 5. I decided to push myself tonight and see if I could do it. I'm not ready to jog a mile regularly, but I'm happy to know it's not an impossibility, as a month ago it was.
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@eddiejennings said in Fitness and Weightloss:
@scottalanmiller said in Fitness and Weightloss:
@eddiejennings said in Fitness and Weightloss:
Jogged a mile for the first time in at least 5 years.
I bet that sucked.
It actually wasn't too terrible. I have been doing a regiment of walking for 25 minutes and then jogging for 5. I decided to push myself tonight and see if I could do it. I'm not ready to jog a mile regularly, but I'm happy to know it's not an impossibility, as a month ago it was.
That's awesome.
I read this article a few days ago and been wanting to post it here... now it seems more relevant.
Want to Live Longer? Walk Faster, Says Science:
https://www.sciencealert.com/relationship-between-walking-pace-and-cancer-cardiovascular-general-mortality -
Video on how scary sugar is for us.
Youtube Video -
@scottalanmiller said in Fitness and Weightloss:
@eddiejennings said in Fitness and Weightloss:
Jogged a mile for the first time in at least 5 years.
I bet that sucked.
it should less sucker if there's beer or vodka at the end of the route.
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Why plant protein is better for you than animal protein
https://www.popsci.com/plant-protein-healthier -
11 days in a row of closing the rings with the iOS Activity App
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This morning was my first day back to the gym after about 2 weeks off. My Dad was here visiting last week and this week I was too tired in the mornings and just couldn't get myself out of bed early enough.
But today I managed to creep out of bed to give me enough time at the gym to do at least one muscle group (3 different weight training exercises) and 10 minutes of cardio.
All I have to say is wow, what a difference I'm feeling now. I feel like a completely different person now going in to and starting the day.
I think even if I'm a bit tired, i'm still going to force myself out of bed (within reason).
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I'm hoping tomorrow I can return to exercising. I managed to injure my knee on last Saturday, and I'm almost back to being pain free :).
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@eddiejennings said in Fitness and Weightloss:
I'm hoping tomorrow I can return to exercising. I managed to injure my knee on last Saturday, and I'm almost back to being pain free :).
Push through the pain! No dedication at all haha! Hop, one leg can suffice!
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@jimmy9008 said in Fitness and Weightloss:
@eddiejennings said in Fitness and Weightloss:
I'm hoping tomorrow I can return to exercising. I managed to injure my knee on last Saturday, and I'm almost back to being pain free :).
Push through the pain! No dedication at all haha! Hop, one leg can suffice!
Ha!
