| Starting to workout - Click HERE for Original Thread |
| azn_fire_fly |
Hey for the past couple of weeks ive been starting to workout. Just light weight training and mostly cardio. Started doing about 30 mins jogging continuously and have now worked my way up to about 50mins a day. I have Asthma and the reason for the cardio is for my Asthma.
I know this may seem like a dumb question but just how fast have some of you guys lost the weight and gained muscle? I was thinking while im trying to help my asthma i might as well try to get tone and maybe lose a few pounds. I use to drink pop frequently. Ive stopped the pop for the last two weeks and want to continue that, have also eliminated snacking on chops and candy.
I guess my main question is if i had a goal to lose 10 lbs what is the fastest way to do this right? |
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| TrevorK |
The fastest way to lose weight is through diet + cardio.
If you want to put on muscle it's usually best to slim down first, then start putting it on. The reason being is that it's very hard to put on significant muscle while burning fat, and you may get discouraged. With cardio+diet you will set much quicker results losing the weight, and putting muscle back on after you've reached your first goal. This will give you more motivation to do it and continue on.
I'm not saying don't weight train at the beginning, but what I am saying is set your goals realistically. If you do 10 minutes of cardio and 45 minutes of weights, don't expect the fat to shed off as quick as if you were doing 45 cardio. |
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| WorkInProgress |
quote:
Originally posted by azn_fire_fly
Hey for the past couple of weeks ive been starting to workout. Just light weight training and mostly cardio. Started doing about 30 mins jogging continuously and have now worked my way up to about 50mins a day. I have Asthma and the reason for the cardio is for my Asthma.
I know this may seem like a dumb question but just how fast have some of you guys lost the weight and gained muscle? I was thinking while im trying to help my asthma i might as well try to get tone and maybe lose a few pounds. I use to drink pop frequently. Ive stopped the pop for the last two weeks and want to continue that, have also eliminated snacking on chops and candy.
I guess my main question is if i had a goal to lose 10 lbs what is the fastest way to do this right?
Having asthma fucking blows, and I know that because of a lack of cardio is only gets worse, I think what you're doing is great...
I haven't been to a gym in a long time, and I feel like crap, I remember what it felt like to work out. I gained lots of muscle even within the first few weeks, and I would feel good when I left the gym, and have better sleeps at night. |
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| azn_fire_fly |
Yeah having Asthma does tend to slow me down but im hoping with the Cardio and swimming that will help with time.
A friend of mine had told me that when a person does cardio the first half our is to burn the calories and maintain your weight and every other minute past that is for burning fat (generally speaking). Is this true? |
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| EDISKRAD EHT |
quote:
Originally posted by WorkInProgress
I haven't been to a gym in a long time, and I feel like crap, I remember what it felt like to work out. I gained lots of muscle even within the first few weeks, and I would feel good when I left the gym, and have better sleeps at night.
So why haven't you gone back?:dunno: |
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| WorkInProgress |
quote:
Originally posted by EDISKRAD EHT
So why haven't you gone back?:dunno:
A few reasons;
1. Lack of monies for a membership
2. Lack of motivation
3. Lack of "Free" time |
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| EDISKRAD EHT |
quote:
Originally posted by WorkInProgress
A few reasons;
1. Lack of monies for a membership
2. Lack of motivation
3. Lack of "Free" time
#1 is the only plausible excuse IMO. (Even though jogging is free)
#2 Is generating the excuse for #3. You are telling me you don't have 45min of free time in a day?
I'm not here to preach, i'm just here to Motivate. You already know the benifits of exercise, so all it takes is just to get back for a little, and i'm sure you would get the "bug" again. :thumbup: |
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| WorkInProgress |
quote:
Originally posted by EDISKRAD EHT
#1 is the only plausible excuse IMO. (Even though jogging is free)
#2 Is generating the excuse for #3. You are telling me you don't have 45min of free time in a day?
I'm not here to preach, i'm just here to Motivate. You already know the benifits of exercise, so all it takes is just to get back for a little, and i'm sure you would get the "bug" again. :thumbup:
Let's start a fight club! :bowdown: |
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| EDISKRAD EHT |
quote:
Originally posted by WorkInProgress
Let's start a fight club! :bowdown:
quote:
Originally posted by WorkInProgress
6'9" @ 285lbs
Um, no thanks.:lol: |
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| ae1969 |
quote:
Originally posted by azn_fire_fly
Yeah having Asthma does tend to slow me down but im hoping with the Cardio and swimming that will help with time.
A friend of mine had told me that when a person does cardio the first half our is to burn the calories and maintain your weight and every other minute past that is for burning fat (generally speaking). Is this true?
I have found cardio followed by some weight training to be the quickest way to loose those unwanted pounds. You just have to be quick and efficient in your work out routine.
In my situation I would do 20 minutes of cardio ensuring that my heart rate was approximately 160. I would then switch to machines to work on the larger muscle groups and would try and maintain my heart rate at +150 throughout the remaining workout.
This worked well for me. It kept the muscle mass I had while increasing the rate of fat loss.
But as has been mentioned. DIET is a big component to all this. You need to eat properly. It gets harder as time goes by.
In regards to your asthma. As long as its well controlled you should be fine during your work out session. Unfortunately most asthmatics make many assumptions in regards to the effectiveness of there current therapies.
Even those who have had asthma for years I recommend that they use a peak flow meter to determine lung capacity when trying out new activities.
It many situations you need to adjust medications to ensure that your asthma maintains controlled.
There is no need for asthma to be a hindrance to your success in physical activities. You just need to ensure that you manage your condition appropriately. |
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| EK9Hatch |
Some of the previous post are good :thumbup:
I lost 22 LBS of fat in about 3 months.
When loosing weight, you need to keep in mind a few things.
Number 1, regardless of what you do, you need to burn more calories in a day, then what you bring in to loose weight.
Its pretty simple, just stick to a low fat/high protein diet and do cardio mixed with some light weight training. Some people don't realize that weight training in fact, does burn a lot of calories.
Another important factor that I find a lot of people have problems with, is eating late at night/before bed. This is the worst time to eat, because while you sleep, you burn very few calories (compared to if you just ate something and still had the rest of the day to burn off those calories.)
I usually have a protien shake and a banana after my workout and that holds me over until morning. (I usually work out later at night and it makes it hard not to "binge" with food after burning lots of calories)
I guess it has a lot to do with how motivated you really are. I look at my self as being pretty hardcore and regulary hit the gym for 2-3 hours straight. I usually burn upwards of 2,000 calories. This may not be the best idea for everyone, but it seems to work for me.
Another huge factor for me is music. If I didn't have my iPod, I can honestly say I probably wouldn't last much longer than 10-15 mins at the gym. The music helps me get pumped and makes me work that much harder.
Hope some of these tips help. Good luck!
Jamie |
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| TrevorK |
quote:
Originally posted by EK9Hatch
If I didn't have my iPod, I can honestly say I probably wouldn't last much longer than 10-15 mins at the gym. The music helps me get pumped and makes me work that much harder.
What, your gym doesn't pipe music through their system?
I mean, come on, what's better than listening to "Sexy Back" by Justin Timberlake while pressing a couple hundred pounds? :lol:
That was always the worst part about Club Fit for me - the music was always of that genre since the hoochies at the front desk picked it. |
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| Talon_66 |
quote:
Originally posted by TrevorK
What, your gym doesn't pipe music through their system?
I mean, come on, what's better than listening to "Sexy Back" by Justin Timberlake while pressing a couple hundred pounds? :lol:
That was always the worst part about Club Fit for me - the music was always of that genre since the hoochies at the front desk picked it.
I dont even notice the music anymore at ClubFit. I just drown it out completely when I lift weights. When Im doing cardio my iPod keeps me sane |
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| dtjohnst |
quote:
Originally posted by EK9Hatch
[B]Its pretty simple, just stick to a low fat/high protein diet
The generic advice that's been issued by health professions the world over for many decades. Unfortunately the most recent studies also prove it to be extremely counter-productive.
The diet for losing weight should be no different from your normal, daily diet. Otherwise, the weight comes back as soon as you start a normal, daily diet. What that means is "low fat" is a relative term. "No fat" means kidney problems, as well as problems with a few other organs. The body needs fat, and it needs a fairly substantial amount. Unless you've been eating nothing but fast food, your diet is probably already low enough fat. Excessive fat in a diet causes problems other than obesity, mostly because it's very rarely fat intake that gets stored as fatty cells.
High protein is just as bad and can lead to liver problems. The logic here started with the theory put forth by Dr Atkins that a body won't store protein as readily as it will store carbohydrates, and that therefore reducing carbohydrates (or raising protein) will cause less fat to be stored and therefore more to be burned. Atkins has lost a lot of ground in recent years though as people are now reaching the age that the long term effects of the Atkins diet can be studied. Pancreas and liver problems mostly.
The fact is the body NEEDS fat and it NEEDS carbohydrates. Most people take "low fat" too far, and in order to be "high protein", you must therefore cut back on your carbohydrates. The fact of the matter is the biggest culprit against weight loss isn't so vague a group. It's sugars. The body needs very little sugar because most foods contain a ton already, the body can create sugar out of other things, and sugar is so high energy that the body can create a lot of fat cells out of it.
Pop, candy, and regular everyday foods with a glycemic index are all things that will impede weightloss more than eating carbs. Avoid sugars, which dont' contribute to how full you feel, cut back on things with a high glycemic load, and you'll find yourself feeling healthier, having more energy and more steady energy, and losing weight, even if you make no other changes.
Having said that, most people aren't getting enough protein already. So "high protein" as a rule, while wrong, generally gets people eating "the right amount".
As for cardio....useless for weight loss. Trust me. Running for one hour is about 500 calories. More if you run faster. That's 1/2 lb of fat if that's pure caloric deficit. Maximum. You'll burn maybe an extra 100 calories, MAYBE, from the thermic effect after the exercise. And that's it. No more calories burned until you run again.
Lifting weights, however, even just toning, develops lean muscle mass. Lean muscle mass burns calories when you workout, after you workout (for up to 24 hours from the thermic effect, it's like running another hour only while you sleep, work, watch TV, whatever), and even once the thermic effect and everything else has worn off, muscle requires more nutrition than fat, which means your metabolism will burn more calories all on it's own, just by you living and breathing.
If you grab any book on weight loss written in the last 10 years, and grab any magazine (I recommend Women's/Men's Health), they will all say the same thing: running is better than nothing, but if you're serious about weight loss, pump iron.
The logic behind weight loss is simplicity itself and has already been mentioned: calories out > calories in = weight loss. Calories in > calories out = weight gain. "Diet" and cardio have an effect while you "diet" and are exercising, and that's it. Proper lifelong eating habits and increased lean muscle mass are what will keep you fit for life, not just in the short term so you can squeeze into a bathing suit.
I'm not trying to play down the importance of cardio. It's one of the most important facets of health and one of the most accurate markers of someone's level of fitness. Who cares if you can bench 9,000 lbs as long as you can accomplish your daily tasks without running out of breath? But if the goal is to take someone who has a few extra lbs (or a lot of extra pounds) and slim them down, it's VERY difficult to do with cardio and some minor weightlifting once or twice a week. It's EASIER to do with a weightlifting regime intermixed with cardio, and even then the cardio is for overall health, not weightloss. You can expend tens of thousands of extra calories in your lifetime by lifting weights for 1 hour, vs the instaneous loss from cardio of about 600 calories.
You'll burn MAYBE 200 calories while lifting weights, which would seem to indicate cardio is the way to go and that's why right up until the late 90's that was the suggestion by everyone. But over the span of even 24 hours, the resultant calories expended because of the effort and rebuilding of muscle tissue is well into the thousands. And that's only within 24 hours. Rebuilding muscle can take as long as 3 days, and by the end of the week the new lean muscle has expended an extra few hundred on top of that.
You don't have to lift weights to get huge and ripped. Lots of women lift weights on a regular basis and still manage to keep a feminine physique. Not all men that lift weights, even if they wanted to, would be able to look like Arnie. You won't turn into some musclehead that 90% of the population thinks looks hideous. But you WILL lose weight faster and more efficiently.
That's what every study done in the last decade or so will tell you. Lift weights, eat normally. If your eating habits are bad, you'll have to change them, but there should be no special eating just to lose weight. And cardio is a distant second to weightlifting in terms of exercise of choice if your goal is to get rid of flab. |
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| Talon_66 |
| Steroids ftw!:thumbup: |
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| EK9Hatch |
dtjohnst - I didn't read your whole novel, but like I said in my previous post, this is what worked for me. I lost 22 lbs of fat while gaining muscle in under 3 months.
There is no right or wrong way for someone to loose the weight, it really just depends on the person and what works for them.
Jamie |
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| dtjohnst |
quote:
Originally posted by EK9Hatch
dtjohnst - I didn't read your whole novel, but like I said in my previous post, this is what worked for me. I lost 22 lbs of fat while gaining muscle in under 3 months.
There is no right or wrong way for someone to loose the weight, it really just depends on the person and what works for them.
Jamie
Perhaps you should read the "novel" (that's a bit overly dramatic, don't you think?) before you comment then. At no point did I ever say your method wouldn't work. Just that in 100% of studies, weightlifting is more efficient and has greater long-term benefits than cardio. Period. If you want to argue with "100%", go right ahead. |
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| JustinL |
quote:
Originally posted by dtjohnst
Perhaps you should read the "novel" (that's a bit overly dramatic, don't you think?) before you comment then. At no point did I ever say your method wouldn't work. Just that in 100% of studies, weightlifting is more efficient and has greater long-term benefits than cardio. Period. If you want to argue with "100%", go right ahead.
I'll argue the 100% :)
http://www.ncbi.nlm.nih.gov/entrez/...l=pubmed_docsum
quote:
The implementation of resistance training in such programmes does not augment fat-mass loss but improves body composition by increasing fat-free mass.
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| EDISKRAD EHT |
quote:
Originally posted by EK9Hatch
dtjohnst - I didn't read your whole novel,
:lol: :lol: :lol:
I do have to agree with dtjohnst though. MANY studies have shown that by the end of the day, weight training will burn more calories than Cardio. Cardio burns them as you are doing the Cardio, but with weight training you burn while training, AND your body burns the calories trying to recover and heal for the rest of the day, and even the next after the workout.
Also the more muscle mass someone has the more calories needed to run that muscle mass, so in turn you burn calories faster. (Higher Metabolism) |
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| JustinL |
Many is a much safer term than 100% ;)
http://www.ncbi.nlm.nih.gov/entrez/...t_uids=11740312
That one is from the ACSM.
quote:
The addition of resistance exercise to a weight loss intervention will increase strength and function but may not attenuate the loss of fat-free mass typically observed with reductions in total energy intake and loss of body weight.
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| dtjohnst |
quote:
Originally posted by JustinL
I'll argue the 100% :)
http://www.ncbi.nlm.nih.gov/entrez/...l=pubmed_docsum
Good thing that's such a well documented study that they laid out the criteria upon which they based their hypothesis and the methods used to test it.
I'll rephrase to make you happy.
100% of studies that actually provide numbers and methodologies support the fact that weight lifting will burn more calories in the long term than cardio.
I don't know how you can argue otherwise. Simple known facts: cardio for 1 hour burns approximates 600 calories during and after. Every pound of lean muscle mass burns approximately 100 calories per week, 1 hour worth of weight lifting burns approx 200 caloris, with another 100 from thermic effect. It's quite simple to add 1 pound of lean muscle mass per week with 3 1 hour training sessions.
So....let's assume 3 1-hour workout in a week.
Total calorie burn from cardio: 600 calories x 3 hours = 1800 calories. If you never exercised again but maintained what you gained, that's it. 1800 calories and you're done.
Total calorie burn from weight lifting: 300 calories x 3 hours = 900. Plus 100 per week. Lets say you live....1 more year then die. That's another 5,200 calories without you lifting another finger. So......6,100 calories from 3 hours of weightlifting over a year.
So final numbers, after 1 year, if you only exercised 3 times in that year is:
Cardio: 1,800
Weights: 6,100
Yeah, I'm sure you'll find a study that claims weight lifting isn't as good. Who wants to expend 5,200 calories more sitting on their ass? Definately better to stick with running.
The best bet is ALWAYS to do both. And if someone absolutely refuses to do weights, cardio is definately better than nothing.
But no doctor or fitness advisor of any sort will recommend cardio only over weights or a combination of cardio and weights, because cardio comes nowhere near the long-term metabolic effects of weight lifting.
That's a proven fact. 100% of the time. |
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| JustinL |
| Can you find me one so I can read? |
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| dtjohnst |
quote:
Originally posted by JustinL
Can you find me one so I can read?
Grab a men's health. Any issue published in the last 2 years. Or visit their forums and read arond.
Or just look up calorie burn and do the math I just did yourself. Do you really need a study to back up what grade 6 math can prove?
I don't know what's on the internets, but you can try to track down a copy of last August's ACE, a medical journal published by the American Council on Exercise. I shipped my copy off to my buddy in Nevada or I'd mail it to you. it discusses how you will probably lose less poundage on a scale, but slim down and lose inches, by doing resistance training. Most "fat" people don't care about the number on the scale as much as whether or not they fit into a certain size pant or dress. I still call it "fat loss" whether you drop 2" on the waist and 50 lbs or 4" on the waist and 20 lbs.
For kicks and giggles though, I did some research for you (why people insist on ME providing them with a website - good thing they're reliable - that's readily available if they spend 5 seconds on google is beyond me, and I usually downright refuse to do research for them since I already know the facts, so I hope you feel lucky), you can visit yahoo.
http://health.yahoo.com/topic/weigh...revention/23974
It discusses another medical journal (Journal of Strength and Conditioning Research). Let me quote:
quote:
The study concluded that if people want to burn more calories, they should do resistance training.
There's tons more info available, but why? Like I said, grade 6 math proves the point, and it's perfectly legitimate math. Go online, find your own estimates for calorie burn and basal metabolic rate of lean muscle mass. You might find different numbers, but the end result will always be the same: build and/or maintain lean muscle mass = greater calories burned than cardio. That's what makes it a fact, a fact backed up in 100% of studies.
Many may be a safer word to use, but "safer" doesn't change the fact that 100% is still accurate. Naturally, I'm basing this on the assumption that only valid studies that can be recreated and followed a valid scientific method are counted. |
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| JustinL |
I'm not going to get into the long argument game. Let's just say that I agree that resistance training is a critical part of healthy living.
Oh, and the reference I provided is peer reviewed and has all the criteria that you mentioned. Pub med only provides the abstracts. |
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| dtjohnst |
quote:
Originally posted by JustinL
I'm not going to get into the long argument game. Let's just say that I agree that resistance training is a critical part of healthy living.
Oh, and the reference I provided is peer reviewed and has all the criteria that you mentioned. Pub med only provides the abstracts.
And no details apparently. Makes it hard to evaluate a study.
And by the way...your quote from the link you provided doesn't make any sense.
quote:
The addition of resistance exercise to a weight loss intervention will increase strength and function but may not attenuate the loss of fat-free mass typically observed with reductions in total energy intake and loss of body weight.
What this says is that lifting weights won't stop the loss of non-fat cells that you get with strict diets and losing body weight.
Reread the study. It's for extremely obese people who are INTERVENED, in other words, who require RAPID weight loss to avoid health complications. These are people who fit in the category of "Forget the recommendation of 2 lbs per week at most, you need to lose 2 lbs per minute or you'll die".
That's why the study goes on to say weight training will increase fat loss (gee, look at that) and improve body composition.
It also says that exercise of any kind will have no effect on the loss of non-fat mass that comes with rapid weight loss. In other words, if you're on a forced crash diet prescribed by a medical health professional, no matter how much exercise you do and no matter what the type of exercise, you WILL lose lean-muscle mass. That's another proven fact. No one denies that fact. 100% of studies agree with that too.
Every study on the planet recommends exercise of any form (which your study says won't save your lean muscle mass) because if you don't work your muscles, your body will eat them first when it senses starvation. Always. Muscle ALWAYS goes before fat because......holy shit.......it takes more energy to maintain, and if it's going to go away anyways, the body better burn it now while it can get some energy from it instead of letting it atropy and being useless.
Not rocket science. Also not applicable to this dicussion.
100% of studies say lifting weights is better than cardio for fat-loss. I stick to that statement, you haven't proven anything to the contrary yet. |
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| azn_fire_fly |
quote:
Originally posted by EK9Hatch
Some of the previous post are good :thumbup:
I lost 22 LBS of fat in about 3 months.
When loosing weight, you need to keep in mind a few things.
Number 1, regardless of what you do, you need to burn more calories in a day, then what you bring in to loose weight.
Its pretty simple, just stick to a low fat/high protein diet and do cardio mixed with some light weight training. Some people don't realize that weight training in fact, does burn a lot of calories.
Another important factor that I find a lot of people have problems with, is eating late at night/before bed. This is the worst time to eat, because while you sleep, you burn very few calories (compared to if you just ate something and still had the rest of the day to burn off those calories.)
I usually have a protien shake and a banana after my workout and that holds me over until morning. (I usually work out later at night and it makes it hard not to "binge" with food after burning lots of calories)
I guess it has a lot to do with how motivated you really are. I look at my self as being pretty hardcore and regulary hit the gym for 2-3 hours straight. I usually burn upwards of 2,000 calories. This may not be the best idea for everyone, but it seems to work for me.
Another huge factor for me is music. If I didn't have my iPod, I can honestly say I probably wouldn't last much longer than 10-15 mins at the gym. The music helps me get pumped and makes me work that much harder.
Hope some of these tips help. Good luck!
Jamie
your post was very helpful.
every since i started this thread which was 04/19/07 so coming very close to 2 months now my weight was 150 max and about 145 on average. im 5'3 and considered myself to be overweight. i first started doing very light cardio and would work out for about 1 hour max with some weights. cardio started at about 20-30 mins
Today my regular routine is as follows
1) maybe 1 pop every 2 weeks
2) light meals
3) hitting the gym doing cardio for 1 hour and and light weights for the next 30mins-1 hour. i do this routine twice a day. about at noon and again at 1am
4) staying away from candy
im happy because my asthma has been much improved and i even feel better about myself. im currently only 123lbs. so thats about dropping 22-27lbs.
i havent done a lot of weight training because im leaving to go on vacation and probably will be without a gym for 3 weeks. so while im gone just working on toning with whatever i can find and maybe a jog here and there if i have time |
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