ANOTHER Weight Loss Thread

[Pagal4321]

Hey guys,
So I recall these popping up last year, so figured I'd try to get my questions answered via CP.
So I want to lose weight, mostly in my midsection area and upper body (ie. man boobs), and just wanted some advice on the type of cardio I should be doing.
I'm going to start to run everyday but am not sure what kind of running is the most effective way for me to shed this girth. Is it better to do high intensity for a short period of time (elevated heartrate) or to do medium intensity for a longer period of time (medium heartrate, around 150) or do intervals of high intensity and walking??? Or is there a 4th option that I'm missing.
Before I do my running I usually do weights, but doing low weight/high repetition lifting.
I guess I should say I'm 23, 5'8 and 180 pounds.
Any type of input would be appreciated, thanks guys.

[JiriHrdina]

From what I know, medium intesnity is that best for weight loss. Weight training is also very good because it also raises your heart rate to the optimum rate for weight loss.

[Jake]

IMO it doesn't matter too much, just as long as you stick to the plan of running every day.

But if you want to get technical do all of the above. One day do medium intensity, then the next day high and the next day use a treadmill and put it on a high incline, but just walk.

I barely ever do cardio anymore though (other than hockey a couple times a week) and I keep at a good weight even though I eat like crazy. I lift weights 4-6 times a week and in my experience that works better.

[Buff]

Originally Posted by Pagal4321

Hey guys,
So I recall these popping up last year, so figured I'd try to get my questions answered via CP.
So I want to lose weight, mostly in my midsection area and upper body (ie. man boobs), and just wanted some advice on the type of cardio I should be doing.
I'm going to start to run everyday but am not sure what kind of running is the most effective way for me to shed this girth. Is it better to do high intensity for a short period of time (elevated heartrate) or to do medium intensity for a longer period of time (medium heartrate, around 150) or do intervals of high intensity and walking??? Or is there a 4th option that I'm missing.
Before I do my running I usually do weights, but doing low weight/high repetition lifting.
I guess I should say I'm 23, 5'8 and 180 pounds.
Any type of input would be appreciated, thanks guys.

That should do you good. The key to making it work is motivation. You have to be willing to do this at least twice per week and continue to do this so that it becomes a part of your daily or weekly schedule.

[SpecialK12]

If you are doing it for weight loss you want to do a medium intensity for longer period of time. I wouldn't recommend doing it EVERY day though as your body needs recovery. If you overtrain your body reacts negatively as it can't deal with the stress and often you can end up gaining weight, getting injuries, etc. - Ultimately, every person is unique though and what works for one will not necessarily be the best for another, these are just general guidelines.

If you haven't been doing much lately I would start with a goal of 3-4 times a week going for about 30-45 min. Shoot for a heart rate of about 150 as you said.

Throwing in some higher intensity workouts once every week or 2 is a good idea as well to challenge yourself and help improve your cardio.

Weight training is also key for weight loss, the more muscle you have the more calories you will burn. Simply doing one or the other isn't going to get you as far as fast as doing both will. The weight training will also help strengthen your joints and ligaments, helping you in your running.

I do some personal training (I have a kines degree), if you have any other questions feel free to PM me.

[FireFly]

Should you do your weights after the running? Use the running for warm up?

[Buff]

They can be jugs of meatballs and gravy, they just cant lose any of its content.

[calf]

good thread Pagal.

Anyone have advice on how to get going for someone with no time? I'm working full time, doing homework at night (and there's enough where I just can't get to the gym for an hour and a bit plus travel plus changing time, etc) during the week only exercise I've been getting the lastfew weeks is the one game of slo-pitch, but that doesn't count. I'm trying to get to the gym on the weekends, but don't feel like that's enough...should I suck it up & go for a run, the gym in the morning, or just deal with going on the weekends?

[CaramonLS]

Originally Posted by calf

good thread Pagal.

Anyone have advice on how to get going for someone with no time? I'm working full time, doing homework at night (and there's enough where I just can't get to the gym for an hour and a bit plus travel plus changing time, etc) during the week only exercise I've been getting the lastfew weeks is the one game of slo-pitch, but that doesn't count. I'm trying to get to the gym on the weekends, but don't feel like that's enough...should I suck it up & go for a run, the gym in the morning, or just deal with going on the weekends?

Diet if you can't exercise as much as you would like.

Busy people like yourself might find they just can't exercise, so you are going to have to rearrange your diet to fit your life style.

I've actually lost another 20 Lbs since your last post on this subject Pagal - down a grand total of 60 lbs since I started making some changes.

[peter12]

Originally Posted by CaramonLS

Diet if you can't exercise as much as you would like.

Busy people like yourself might find they just can't exercise, so you are going to have to rearrange your diet to fit your life style.

I've actually lost another 20 Lbs since your last post on this subject Pagal - down a grand total of 60 lbs since I started making some changes.

Wow great job man. It's amazing what some simple changes can do. A few years ago after graduating high school I weighed 235 pounds. After changing my diet slightly and running 30 minutes a day I am down to 190.

[theJuice]

Yea, I think I'm gonna try this too, not as exactly fat, but not where I want to be, so I'l gonna take some of the advice in this thread to heart.

[V]

You wanna lose weight?? Climb a mountain in 30C weather. I think I lost 10 lbs today.

[SpecialK12]

Originally Posted by FireFly

Should you do your weights after the running? Use the running for warm up?

Ideally, if you can do your weights before cardio it will allow for a more efficient weight workout. If you do it afterwards your muscles are likely to be more fatigued and you wont necessarily be able to lift as much as long.

This is however just a theory and there are many people who believe it doesn't matter which you do first. Ultimately, each person is different and some people won't get around to doing their cardio if they do it after their weights and vice versa so the most important thing is figuring out how you can work it so you get both in.

And yes, the warm up is crucial, 5-10 minutes of some form of cardio.

[SpecialK12]

Originally Posted by CaramonLS

Diet if you can't exercise as much as you would like.

Busy people like yourself might find they just can't exercise, so you are going to have to rearrange your diet to fit your life style.

I've actually lost another 20 Lbs since your last post on this subject Pagal - down a grand total of 60 lbs since I started making some changes.

Diet is definately crucial. You have to be careful though if you are dieting without exercise as depending on how you are dieting the weight loss could be a reflection of a loss of muscle mass rather than fat mass.

Ultimately, if you can change your diet and exercise that is the best method.

[SpecialK12]

Originally Posted by calf

good thread Pagal.

Anyone have advice on how to get going for someone with no time? I'm working full time, doing homework at night (and there's enough where I just can't get to the gym for an hour and a bit plus travel plus changing time, etc) during the week only exercise I've been getting the lastfew weeks is the one game of slo-pitch, but that doesn't count. I'm trying to get to the gym on the weekends, but don't feel like that's enough...should I suck it up & go for a run, the gym in the morning, or just deal with going on the weekends?

If you are able to, one thing I try to do if I am strapped for time is take mini breaks throughout the day. At work if you can take 5 minutes and head into a stairwell that would be huge. If you are sitting at a desk all day try to fidgit a little...its a bad habit of mine but if I am sitting still for too long my leg almost always ends up pumping up and down. Also you can do abdominal contractions sitting at a desk and no one will notice.

Making other small changes throughout the day will definately add up, ie. parking further away from the door, taking the stairs whenever you can instead of the elevator, etc.

At night when you are studying, again take mini breaks - do push ups, sit ups, squats, lunges (all using body weight), jumping jacks, running on the spot, etc. It doesn't necessarily have to be a whole hour dedicated to working out if you can't fit it in.

You could always look at getting a cheap stationary bike as well and do your studying while pedaling on that.

Hope these suggestions help.

[Bring_Back_Shantz]

Originally Posted by fotze

Make sure when lifting weights, the weights aren't big jugs of meatballs and gravy - Something bringbackshantz would say.

Acutally i probably would have said Snickers and Ginger Beef. But the idea is the same.

All that being said, as a few people have mentioned motivation is the key, so make sure you find ways to make it seem less like a chore.

Instead of running perhaps look into doing something that is a little more fun but you still get a workout.

If you don't already play, join a hockey team, or start playing some shinny.
Hell, (I can't believe I'm saying this) maybe join a soccer team (eeewwww I feel dirty suggesting that), or a better option might be rugby if you're so inclined, there are lots of clubs in tonw and you can get a workout while learning a new game/meeting some good folk.

If you don't want to do any of that, perhaps look into joining a running group, I beleive the running room has groups,a nd if you really want to go hardcore, you can train for a marathon with them.

Anyway, good luck.

[calf]

Originally Posted by SpecialK12

If you are able to, one thing I try to do if I am strapped for time is take mini breaks throughout the day. At work if you can take 5 minutes and head into a stairwell that would be huge. If you are sitting at a desk all day try to fidgit a little...its a bad habit of mine but if I am sitting still for too long my leg almost always ends up pumping up and down. Also you can do abdominal contractions sitting at a desk and no one will notice.

Making other small changes throughout the day will definately add up, ie. parking further away from the door, taking the stairs whenever you can instead of the elevator, etc.

At night when you are studying, again take mini breaks - do push ups, sit ups, squats, lunges (all using body weight), jumping jacks, running on the spot, etc. It doesn't necessarily have to be a whole hour dedicated to working out if you can't fit it in.

You could always look at getting a cheap stationary bike as well and do your studying while pedaling on that.

Hope these suggestions help.

those are fantastic ideas - thanks!!

[habernac]

Originally Posted by calf

good thread Pagal.

Anyone have advice on how to get going for someone with no time? I'm working full time, doing homework at night (and there's enough where I just can't get to the gym for an hour and a bit plus travel plus changing time, etc) during the week only exercise I've been getting the lastfew weeks is the one game of slo-pitch, but that doesn't count. I'm trying to get to the gym on the weekends, but don't feel like that's enough...should I suck it up & go for a run, the gym in the morning, or just deal with going on the weekends?

With a newborn, not a lot of time for me to get out there now either. I get most of my exercise riding to work and back.

[Deelow]

Here's a question for you guys,
3 years ago I lost 40 or 50 or so pounds by working out 4 or 5 times a week (cardio, swimming, weights, hydroxycut)...anyway the weight more or less fell off...it was great. Anyway, lifestyle change. I moved, my job changed...one thing led to another and the weight slowly came back. Almost to the point where I was before. I've been back at the gym lately more or less sweating my bag off, doing a better job with my diet but I'm not able to make the same progress. Granted I am not on the pills anymore, but I found by body had hit a plateau with those anyway. I guess my question is what can I do to kickstart things. It's frustrating to not make any headway. I am thinking one of those 9 day cleanse things may be in order? Any suggestions?

[CaramonLS]

Those pills can really make a difference, in fact pills alone are probably the easist way to lose weight, however, they are also the quickest way to gain it back once you go off them. If you can re-dedicate your life back towards a healthy diet after you stop taking the pills, they are great for helping you lose weight.

The ones that I have tried have usually involved me getting sick afterwards, so I've avoided pills (even Green Tea extract made me ill).