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2006/01/20, 12:44 AM
hello!
how im doing:
been doing freetrainers weight lifting for 3 months- great results- already little results everywhere.
i want more- so far only change i made was weight lifting program 5 days a week with good results.
especially on ab weight machine 1-2 times a week and have gone from doing 4x15 sets on 0 weight, to the 65 pounds i do now! much stronger in abs- i can even feel them now (couldn't before) as much bigger! (benieth a bit of fat)
now i cut all crap from my diet and eat just fruit, veggies, shushi (i live over a place that makes it), some wraps (with sandwich meat or tuna, lettuce- and a bit of meat when i can get it.)-so im eating better, and actually a bit less than before---- ive been eating that way for two weeks and notice my pants don't stay up nearly as well any more!
---ok my prob: i want more now/my questions:
i need to lose weight mainly- my body fat% seems high- but also like putting on muscle if i did cardio how much would it speed up my fat loss? will i ultimately be able to get down to low body fat % by just doing weight lifting? how much cardio should i do- in one run and per week?
-should i start doign crunches and other exercises on abs? i dont think spot training works to tell you the truth, but its wierd that i can do so much more weight on abs, but am not much better at crunches at all- guess it doesn't generalize to other exercises-
-one main thing i still do bad is that like many students i know for some reason am hardcore addicted to diet coke- i just love it on many levels. Quitting it makes me feel so awful it doesn't seem worth it. Think that is slowing down my performance? im worried quiting would through me off balance to a much worse point- i dont wanna lose what ive gained.
help me freetrainers i need legit info! too much conflicting info/cheap comercialized crap out there!
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2006/01/20, 07:58 AM
first, fill out your profile, more people will answer your posts.
You need adequate protein to keep/build muscle and lose fat.
make sure you are getting .8 - 1g per lb of bodyweight.
Try adding one session of HIIT a week and see how it helps. 20 minutes is good. The next week add another 20 minute steady state run.
Vary the type of ab workouts you do. Some machines allow you to use your total body, not isolating the abs.
Crunches are not a big movement and you should be able to do them.
I don't see a big problem with diet coke, as long as you are alos drinking plenty of water.
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I know of no more encouraging fact than the unquestionable ability of man to elevate his life by a conscious endeavor.
- Henry David Thoreau
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2006/01/20, 12:53 PM
that doesn't really make sense- so even if im overweight i get 1g of protein for each pound i have a day? what that in itself prevent my body from losing muscle mass?
-i am eating less for sure, i just assumed as long as i kept workign out i wouldn't lose muscle.
-if you dont get enough protein your body will lose muscle when eating less calories, you can eat less, if its mostly protein then?
20 minutes a week doesn't seem like much at all- why not just go all out till i lose enough body fat%: like an hour 4 times a week and once i get down a bit more (if that would work) i quit it and just do weight training?
---something wierd- my calves and forearms are becoming much thinner- i doubt there is an ounce of fat on them now but still got plenty in the middle (though its like my body fat got a verticle lift), and a pretty fat face. Wierd about that eh?
thanks for reply!
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2006/01/20, 01:16 PM
Kind of an over simplification but your system needs so X grams of protein. If you aren't giving it enough through your diet, it (your body) is going to go for the next best source. That next best source is what you're carrying around on your frame. :)
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Mike
in Pensacola Now.
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2006/01/20, 01:40 PM
yikes im not sure how i can get that much protein- each piece of meat is only like 30g of protein at most right? i doubt i get more than 150 grams on a really meat heavy day
-also protein shakes taste awful and should be avoided!
seems really hard to eat that much
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2006/01/20, 03:27 PM
-also in terms of my results: my muscles are bigger, and lately my body fat is squishey all over. good sign?
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2006/01/20, 10:39 PM
Yes - your fat gets wierder and squishier as it leaves your body - soupy is one way I would describe it. My female clients get angry with me because their fat looks worse on the way out..
You want to maximize muscle building and retention because muscle is going to burn more fat and calories than fat or cardio. Weight training has an after burn effect of up to 48 hours, whereas cardio it is somewhere around 1/2 hour, depending on how much cardio you do. When you do more than 30 minutes of cario at a time, you actually start dipping into muscles for fuel.
20 minutes of an interval program will boost your metabolism and add top your calorie deficit without burning off muscle.
Lift heavier than you think you can, but maintain good form.
3 oz of meat is about 30g of protein, not too hard to come by, a small chicken breats (maybe half of one), a few fish fillets, a can of tuna.
Why do you shun protein powders or shakes? they can be an effective way to get your protein intake in. granted real food provides more of a metabolic boost, but there is a time and place where protein shakes can be your best friend.
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I know of no more encouraging fact than the unquestionable ability of man to elevate his life by a conscious endeavor.
- Henry David Thoreau
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2006/01/20, 11:14 PM
so basically want you are saying is go hard on weights and dont worry so much about cardio? i hate cardio, i like weight training-- but i want weight loss.
its good to know im on track then!
- i had a protein powder shake thing years back and it tasted like i imagine death to taste like. purely horrible. Any ones that aren't that scarring?
-so im just gonna keep up my 5 day a week weight training program and continue eating less, but try to eat more protein i guess
-will i eventually get down to low body fat % this way?
thanks
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2006/01/21, 07:37 AM
You need to eat enough that your nody doesn't starve, eat plenty of fresh or steamed vegetables with your protein.
Your bodyfat should continue to drop, if it doesn't, then you may need to play with your food intake a bit or add the cardio.
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I know of no more encouraging fact than the unquestionable ability of man to elevate his life by a conscious endeavor.
- Henry David Thoreau
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2006/01/21, 12:42 PM
Cardio will at some point in a fat loss regimine become a necessary evil depending on how far you want to carry your cut.
Add your fats(EFA's) into the mix. Here is some good reading....
ISSN 1097-9751
An International Electronic Journal
Volume 7 Number 1 February 2004
Nutrition and Exercise
CHRONIC SUPPLEMENTATION WITH FISH OIL INCREASES FAT OXIDATION DURING EXERCISE IN YOUNG MEN
DEREK M. HUFFMAN, JODY L. MICHAELSON, TOM R. THOMAS
Exercise Physiology Program, Department of Nutritional Sciences, University of Missouri-Columbia, Columbia, MO 65211
ABSTRACT
CHRONIC SUPPLEMENTATION WITH FISH OIL INCREASES FAT OXIDATION DURING EXERCISE IN YOUNG MEN. Derek M. Huffman, Jody L. Michaelson, Tom R. Thomas. JEPonline. 2004;7(1):48-56. Recent evidence suggests that omega-3 fatty acids from fish oil (FO) stimulate fat oxidation in liver and perhaps skeletal muscle. Our purpose was to examine the effect of an acute high-dose and a chronic low-dose of FO on fat oxidation during exercise. Seven recreationally active males (age 21-27 yr) jogged for 60 min at 60 % VO2max in three trials administered in random order: 1) no meal (NM), 2) 4 h following a high-fat meal (HFM), and 3) 4 h following an isocaloric HFM partly substituted with FO (HFM+FO). The FO supplement contained 60 % eicosapentaenoic acid, and 40 % docosahexaenoic acid. Subjects then supplemented 4 g/day of FO for 3 wk and while remaining on the supplementation regimen, repeated the same three trials in random order. Indirect calorimetry was used for the determination of oxygen consumption, respiratory exchange ratio, and energy expenditure from fat and carbohydrate. Heart rate, and rating of perceived exertion were also monitored for each test. The acute high-dose FO had no significant affect on fat use during exercise. In contrast, chronic supplementation significantly augmented total fat energy expenditure as compared to trials before supplementation in each of the three treatments versus trials prior to chronic supplementation (NM, 269.1 ± 49.8 v. 245.7 ± 36.2 Kcal, P = 0.009; HFM, 295.2 ± 40.2 v. 260.8 ± 36.4, P = 0.001; HFM+FO, 299.0 ± 38.7 v. 280.4 ± 35.9 Kcal, P = 0.002). These data suggest that chronic, but not acute FO supplementation enhanced the contribution of lipid during exercise in young active males.
Omega-3 fatty acids (n-3fa) in the form of fish oil (FO) have garnered much attention for their triglyceride (TG) lowering affect (1,2). The mechanistic action of FO and other n-3fa is believed to involve the suppression of enzymes engaged in TG synthesis and stimulation of beta-oxidation in the liver (1,2). Recent studies have demonstrated novel pathways that polyunsaturated fatty acids (PUFA), and in particular eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) from FO, enhance fatty acid oxidation (3). PUFA such as EPA and DHA are believed to mediate the repartitioning of metabolic fuels by stimulating fatty acid oxidation and ketogenesis, inhibiting fatty acid and TG synthesis, and reducing concentrations of malonyl-CoA. In vitro studies suggest that metabolites of EPA and DHA are more potent activators of fat oxidation than other fatty acids via the binding of the transcription factor, peroxisomal poliferator-activated receptor-alpha (PPAR-á)
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Strength and Honor!
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2006/01/26, 06:10 PM
I have been in the same situation for the past year but probably have or had much more weight to loose. I find that Muscle Milk for breakfast, lunch and after my workout along with a cliff builders bar for morning and afternoon snack topped off with a sensible dinner have helped me loose about a pound a week. I am putting on muscle and getting leaner. Its my own thing and may sound strange but it works great for me.
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Raiderfan
NorCal
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