Fitness and Weightloss
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I've weight trained since middle school. I was always athletic and had coaches/trainers who set up programs for us. Since getting out of that, I've tried to continue to stay in shape and use what I learned then plus new info to build new plans. Three of the most important things I've found are as follows...
- Mind-muscle connection - This applies to all types of activity. How many times are you in the gym walking on a treadmill or doing some exercise half-heartedly while also staring at your phone? I see this a good bit in my gym, and although these people CAN make progress, it's likely being hindered by their lack of focus on what they're doing. It's important especially when weight training.
https://drjohnrusin.com/developing-a-mind-muscle-connection-for-muscle-hypertrophy/
Which leads me to my next point.
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Good form - Most people I see in the gym are either putting too much weight on and "ego lifting", or they're putting too little on and moving just for the sake of moving. For the greatest benefit, people need to find an adequate weight that pushes them and use proper technique. Let's use bench press for example. Most people will push up the weight, and then almost drop it completely to their chest and then use that momentum to bounce it back up. In reality, the resistance of letting the weight down slowly over 2-3 seconds stimulates the muscle more.
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Variation - This one I've seen the best results from recently. I've always just typically built a program and then continued that program and just tried to gradually increase the weight I was using as a measurement of progress. Lately, I've tried to add lots of variation to my routine and have seen great results. Variation is everything from what specific exercises you're doing, how many sets/reps, the order in which you do your routine, how many days per week, etc. This keeps your body from becoming adjusted to your routine and plateauing. It also keeps your workout from becoming stale and boring.
These three things have been the focus of my training for the last few months and I've seen better results than I ever have. My goal is likely different than many here who are shooting to lose a lot of weight, but I think these principles are applicable to any training goal.
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@zachary715 said in Fitness and Weightloss:
These three things have been the focus of my training for the last few months and I've seen better results than I ever have. My goal is likely different than many here who are shooting to lose a lot of weight, but I think these principles are applicable to any training goal.
Sounds like your goal and mine are similar. I've lost all the weight I want to, and then some. I joined a HIIT program last July. Since that time I've lost another 10 lbs, though gained barely any muscle. We do strength training 3 days a week for 45 mins. It's always different, no two days are the same. We alternate Leg/arm/leg then arm/leg/arm.
I'm not sure what I'm missing to gain some more muscle.
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@Dashrender said in Fitness and Weightloss:
@zachary715 said in Fitness and Weightloss:
These three things have been the focus of my training for the last few months and I've seen better results than I ever have. My goal is likely different than many here who are shooting to lose a lot of weight, but I think these principles are applicable to any training goal.
Sounds like your goal and mine are similar. I've lost all the weight I want to, and then some. I joined a HIIT program last July. Since that time I've lost another 10 lbs, though gained barely any muscle. We do strength training 3 days a week for 45 mins. It's always different, no two days are the same. We alternate Leg/arm/leg then arm/leg/arm.
I'm not sure what I'm missing to gain some more muscle.
For me it's been the right blend of supplementation and better diet. I try to actively hit 1g protein per pound bodyweight per day (or roughly 200g). I try to get at least 100g carbs, which turns into making sure I don't go over 200g since for me carbs add up quickly.
Also I honestly haven't done that much cardio work lately since I've been trying to add. The HIIT training is great especially for burning fat, but if you're now trying to add some muscle, it may be that you want to spend a little more time doing strength training and less time doing the HIIT. I just try to balance these and watch my physique to ensure I'm not adding unnecessary flab. I'll probably be adding in some more cardio here soon to cut back a little.
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@zachary715 said in Fitness and Weightloss:
@Dashrender said in Fitness and Weightloss:
@zachary715 said in Fitness and Weightloss:
These three things have been the focus of my training for the last few months and I've seen better results than I ever have. My goal is likely different than many here who are shooting to lose a lot of weight, but I think these principles are applicable to any training goal.
Sounds like your goal and mine are similar. I've lost all the weight I want to, and then some. I joined a HIIT program last July. Since that time I've lost another 10 lbs, though gained barely any muscle. We do strength training 3 days a week for 45 mins. It's always different, no two days are the same. We alternate Leg/arm/leg then arm/leg/arm.
I'm not sure what I'm missing to gain some more muscle.
For me it's been the right blend of supplementation and better diet. I try to actively hit 1g protein per pound bodyweight per day (or roughly 200g). I try to get at least 100g carbs, which turns into making sure I don't go over 200g since for me carbs add up quickly.
Also I honestly haven't done that much cardio work lately since I've been trying to add. The HIIT training is great especially for burning fat, but if you're now trying to add some muscle, it may be that you want to spend a little more time doing strength training and less time doing the HIIT. I just try to balance these and watch my physique to ensure I'm not adding unnecessary flab. I'll probably be adding in some more cardio here soon to cut back a little.
I'm pretty close to those same protein and carb numbers. I can't change the program other than adding my own on top of it. I signed up for a one year program (I know I know, sunk cost) so I'm going to keep it up. But I could add on an extra 2+ hrs a week of strength training...
I've been doing daily pushups as well - trying to get in around 100/day. I'm still maxing out around 21/22 in a single go before I just collapse.
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@Dashrender said in Fitness and Weightloss:
@zachary715 said in Fitness and Weightloss:
@Dashrender said in Fitness and Weightloss:
@zachary715 said in Fitness and Weightloss:
These three things have been the focus of my training for the last few months and I've seen better results than I ever have. My goal is likely different than many here who are shooting to lose a lot of weight, but I think these principles are applicable to any training goal.
Sounds like your goal and mine are similar. I've lost all the weight I want to, and then some. I joined a HIIT program last July. Since that time I've lost another 10 lbs, though gained barely any muscle. We do strength training 3 days a week for 45 mins. It's always different, no two days are the same. We alternate Leg/arm/leg then arm/leg/arm.
I'm not sure what I'm missing to gain some more muscle.
For me it's been the right blend of supplementation and better diet. I try to actively hit 1g protein per pound bodyweight per day (or roughly 200g). I try to get at least 100g carbs, which turns into making sure I don't go over 200g since for me carbs add up quickly.
Also I honestly haven't done that much cardio work lately since I've been trying to add. The HIIT training is great especially for burning fat, but if you're now trying to add some muscle, it may be that you want to spend a little more time doing strength training and less time doing the HIIT. I just try to balance these and watch my physique to ensure I'm not adding unnecessary flab. I'll probably be adding in some more cardio here soon to cut back a little.
I'm pretty close to those same protein and carb numbers. I can't change the program other than adding my own on top of it. I signed up for a one year program (I know I know, sunk cost) so I'm going to keep it up. But I could add on an extra 2+ hrs a week of strength training...
I've been doing daily pushups as well - trying to get in around 100/day. I'm still maxing out around 21/22 in a single go before I just collapse.
I'm a person who is generally pretty cautious around supplementation. I'm not willing to risk long term health for short term gains. With that said, the main two products I've used have transparent labels and seem to contain effective yet safe substances. Hard to measure the amount of effect they've had on my results, but I'm satisfied.
The first one is stimulant free, which I'm usually big on because I'm pretty sensitive to caffeine (I don't drink coffee). However I've started taking the second one recently to cycle off the creatine in the first one, and so far no issues. I intend to continue rotating these about every 60 days or so probably.
https://www.transparentlabs.com/collections/preseries/products/preseries-stim-free-preworkout
https://www.transparentlabs.com/collections/preseries/products/preseries-bulk-preworkout
This has been my go-to protein for a while now. Rated fairly highly on Labdoor.com for safety and value.
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@Dashrender said in Fitness and Weightloss:
@zachary715 said in Fitness and Weightloss:
These three things have been the focus of my training for the last few months and I've seen better results than I ever have. My goal is likely different than many here who are shooting to lose a lot of weight, but I think these principles are applicable to any training goal.
Sounds like your goal and mine are similar. I've lost all the weight I want to, and then some. I joined a HIIT program last July. Since that time I've lost another 10 lbs, though gained barely any muscle. We do strength training 3 days a week for 45 mins. It's always different, no two days are the same. We alternate Leg/arm/leg then arm/leg/arm.
I'm not sure what I'm missing to gain some more muscle.
As weird as this may sound, if you're still losing weight, then you're still operating at a caloric deficit and need to consume more calories. May need to try to bump up your protein intake if possible to 1.5g per lb. To build mass, you're going to need a slight caloric surplus. It's hard enough for me to get 200g protein a day so I understand how hard that might be.
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@zachary715 said in Fitness and Weightloss:
@Dashrender said in Fitness and Weightloss:
@zachary715 said in Fitness and Weightloss:
These three things have been the focus of my training for the last few months and I've seen better results than I ever have. My goal is likely different than many here who are shooting to lose a lot of weight, but I think these principles are applicable to any training goal.
Sounds like your goal and mine are similar. I've lost all the weight I want to, and then some. I joined a HIIT program last July. Since that time I've lost another 10 lbs, though gained barely any muscle. We do strength training 3 days a week for 45 mins. It's always different, no two days are the same. We alternate Leg/arm/leg then arm/leg/arm.
I'm not sure what I'm missing to gain some more muscle.
As weird as this may sound, if you're still losing weight, then you're still operating at a caloric deficit and need to consume more calories. May need to try to bump up your protein intake if possible to 1.5g per lb. To build mass, you're going to need a slight caloric surplus. It's hard enough for me to get 200g protein a day so I understand how hard that might be.
I'm been fairly stable on the weight thing... between 168-171... I think the flux has more to do with how much water I'm getting than anything. on low water days, the following day is 168... 80 oz+ water days, the following day is 171'ish..
Not weird sounding at all - I know you when body fat is low (mine is currently 12.2%) you can't loose to much weight while gaining muscle - you need to eat.. I'm likely not eating enough.
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Weight training is more important than cardio exercise for older people.
I've been saying this for a long time.
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Today's mile jog was 14:41 -- a new record for me
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I need a knee brace - my knee has been hurting for more than a week.
I'm kinda amazed I made it through my cardio day today. Tomorrow's strength training should be a tad easier.
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@EddieJennings said in Fitness and Weightloss:
Today's mile jog was 14:41 -- a new record for me
Good job, and congrats!
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Im' still sore from moving all of the stuff from that truck. But boy did I get a work out this week.
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My knee won't stop hurting...
Sucks that I might have to take an entire week or more off from the gym to let it get back to normal.
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@Dashrender : From someone who has been a body builder since they were 16, I totally understand your concern about gaining more muscle mass. It took me years to find what exercises, in what quantity, how much recovery time my body needed, and when it was time to switch up the routines to continue producing results.
A lot of people talk macros and their various ratios but, unfortunately, this is something that you have to try, try, and try again until you find something that works for you -- and then change it again when your physique changes.
The only hard-and-fast rule is 1 to 1.5g of protein per pound of bodyweight then fill in your remaining calories from carbs and fats from there. Some people build better with more fat; others more carbs.
If your calorie consumption is somewhat on point, then it may be your workout split or exercise choice. As I'd consider you a "novice" body builder, just about ANYTHING you do should be building muscle.
Can you give me a an example of your exercises, sets, reps, split, etc? I may have some suggestions that will help.
One final thing, I'm anti "bro science" and don't fall in with any of the supplement gimmicks but there is one supplement that you should take: creatine. It has no negatives, is cheap, and helps enormously with stamina in the gym, recovery, and growth. It has also shown to help fight certain neurological conditions, may lower blood sugar, and a few other added benefits.
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@manxam : I am a member of a club called Farrell's Extreme BodyShaping. We do cardio kickboxing M-W-F and strength training T-Th-S with resistance bands.
We flip flop every other week. Week 1 - Legs / Arms / Legs, Week 2 - Arms / Legs / Arms
The goal of this club isn't huge muscles - but really more general well being and decent overall strength.
I don't have a goal to get huge or anything, but I would like to have a 6 pack for once in my life (I can actually see definition now - which is awesome), though once getting it, not sure how hard I'll try to keep it.
Another goal is to be able to do 100 pushups in a row - I max at about 25 right now.
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Research
Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial
https://www.bmj.com/content/363/bmj.k4583 -
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Well if you look at the first post, I am back where I was again.
I have started getting serious about my weight again. I was 109.8kg (241.56 lbs) on April 17. Today I am 107.3kg (236.06 lbs). Short term goal is 100kg (220 lbs) by July 4.
Long term goal has always been 90kg (198 lbs). -
I usually get a lot of grief for this but - whatever
I'm at the most I've ever weighed at 153 pounds as of 4 weeks ago. (I know I know, go eat a sandwich, right? )
haven't weighed myself since then.
I've been 130's for the last 5 years.
I'd like to stay around 145-150.
I'm starting a new martial arts program once a month (cause that all the time I will actually have) and doing constant work outs at home at least 3 times a week :day 1 - pull ups, dips, push ups, lunges and then free weights (curls, shoulder raises, etc.)
day 2 - 10 minute ab work out, followed by back work outs (from when i took a 12 foot fall, )
day 3 - 1 miles walk/jog , 5 x 25 yard sprints, half a mile jog and half a mile walk to cool down.on alternate days I do forms, heavy bag work outs, full circuit Kung Fu work outs, body conditioning (punching a bag full of beads, punching brick walls, , heavy bag with out gloves, heavy bag kicks, etc)
I've trained in Wing Chun kung fu (everybody wing chun tonight never gets old.) for about 2 years now.
I've found a new teacher (see above about starting new) my old teacher was a piece of work.any other Ideas on how to stay at this weight/lose a little ?
or gain muscle(replace muscle with fat?) -
@JaredBusch said in Fitness and Weightloss:
Well if you look at the first post, I am back where I was again.
I have started getting serious about my weight again. I was 109.8kg (241.56 lbs) on April 17. Today I am 107.3kg (236.06 lbs). Short term goal is 100kg (220 lbs) by July 4.
Long term goal has always been 90kg (198 lbs).You did it once, you'll do it again.
