Weight loss thread

[Cowperson]

I lost four pounds running 32 km yesterday morning. And gained two pounds back by the end of the day.

FYI for those in this thread looking for a goal out in the future, The Millarville "Run To The Farmers' Market" Half Marathon and relay is coming up at 7:30 a.m. on Saturday, June 15, 2013.

This is a 21.1 km, point-to-point race from Black Diamond, running along the golf course road into Turner Valley and finally taking backcountry highways to finish at southern Alberta's oldest and largest outdoor Market as it opens for its 31st season.

Full information and a gallery/vidoe are at www.millarvillehalfmarathon.com

We had 300 registrations in our first year and are trending to the upper part of our 500-750 target range for 2013 right now.

Two person half marathon relay is 9.5 km for the first leg and 11.6 km for the second.

All participants receive a unique, hand-made, clay-fired finishers medal fashioned by a Farmers' Market vendor as well as a tech t-shirt. And a great morning of food, music and shopping at the Market after the race.

Cowperson

[TheSutterDynasty]

Originally Posted by Bring_Back_Shantz

I'm just gonna comment on the bike portion of your workout.
If you're trying to lose weight/burn fat, doing HIIT may not be the best way to go about doing it, especially if you eat before hand.

If you're doing really high intensity, you'll definitely be in an anaerobic state, and when you're in that state, you're body will burn carbs first becasue it can't use fat fast enough to meet the energy demands.

The type of macronutrient your body uses for energy is not an indicator of how many calories an activity burns. You're right, high intensity has a higher RER and consequently utilizes carbohydrates more than fat, but overall "fat loss" has nothing to do with this, but rather the amount of calories the workout burned overall (and if you're in a caloric deficit). Short term, the source of energy will be replaced regardless if it's fat or glycogen / glucose; weight loss is much more long term than that.

With the same duration, a HIIT workout will burn more calories than an aerobic workout always. If you think about it, the harder you work the more calories you're burning, it's pretty simple. Though keep in mind you can't sustain HIIT nearly as long as aerobic so you should be including both in your regime.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/

[Bring_Back_Shantz]

Originally Posted by TheSutterDynasty

The type of macronutrient your body uses for energy is not an indicator of how many calories an activity burns. You're right, high intensity has a higher RER and consequently utilizes carbohydrates more than fat, but overall "fat loss" has nothing to do with this, but rather the amount of calories the workout burned overall (and if you're in a caloric deficit). Short term, the source of energy will be replaced regardless if it's fat or glycogen / glucose; weight loss is much more long term than that.

With the same duration, a HIIT workout will burn more calories than an aerobic workout always. If you think about it, the harder you work the more calories you're burning, it's pretty simple. Though keep in mind you can't sustain HIIT nearly as long as aerobic so you should be including both in your regime.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/

All absolutely true, more calories burned = greater long term fat loss but part of the equation is that the cycle tends to be:
Eat, work out at a high intesity, eat because you feel hungry because you've been burning carbs/glycogen.

Thus you tend to eat more due to the nature of your workout so the net gain isn't there. Yes, it's mostly a behavioral thing, and it's certainly possible to resist and not eat, but why make it tougher on yourself?

If you work out before eating, work in an aeorbic state, and then eat, you'll obviously be eating less prior to, but usually feel less hungry/eat less after the workout.

There is of course room for high intensity training as well (I do plenty of that as well), but I've found for sustained weight loss, working out before eating, and working mostly in your aerobic zone, is VERY effective.

[Azure]

IMO, anyone who is looking at a healthier lifestyle over the longterm will go out and buy the book Starting Strength, and start following the weightlifting program.

So many posts here about 'exercise'....and so little about actually lifting weights.

The benefits are numerous. Much more than sitting on a lame-ass stationary bike for 30 min every single day.

[Rapidfire999]

Originally Posted by Azure

IMO, anyone who is looking at a healthier lifestyle over the longterm will go out and buy the book Starting Strength, and start following the weightlifting program.

So many posts here about 'exercise'....and so little about actually lifting weights.

The benefits are numerous. Much more than sitting on a lame-ass stationary bike for 30 min every single day.

Some people enjoy the treadmill, bike, or elliptical and don't really care for gaining muscles. For me it doesn't matter how you stay fit and healthy! I prefer weightlifting though

[Azure]

Outside of the beginner 'gain'.....nobody will gain muscle unless they eat accordingly.

I have nothing against cardio. I just think weight training is WAY more beneficial. It isn't about being 'big' and 'muscular' either. You're not going to turn into Ronnie Coleman the day you pick up weights.

I think most people would agree that have a certain level of 'strength' is extremely beneficial. Not big, bulging muscle....but just a normal all around level of strength. And the best way to attain that is with weight training.

Starting Strength is a great program. Challenging and difficult....but awesome.

[TheSutterDynasty]

Originally Posted by Bring_Back_Shantz

All absolutely true, more calories burned = greater long term fat loss but part of the equation is that the cycle tends to be:
Eat, work out at a high intesity, eat because you feel hungry because you've been burning carbs/glycogen.

Thus you tend to eat more due to the nature of your workout so the net gain isn't there. Yes, it's mostly a behavioral thing, and it's certainly possible to resist and not eat, but why make it tougher on yourself?

If you work out before eating, work in an aeorbic state, and then eat, you'll obviously be eating less prior to, but usually feel less hungry/eat less after the workout.

There is of course room for high intensity training as well (I do plenty of that as well), but I've found for sustained weight loss, working out before eating, and working mostly in your aerobic zone, is VERY effective.

That's fair, though I personally notice no difference between the two.

One way around that may be sticking to eating habits vs eating when you're hungry. ie everyday is 4 meals (of similar portions every time you eat them) and a few snacks, and don't eat extra on HIIT day. That's natural to me anyway, but I'm very habitual.

[Montana Moe]

I've been doing CrossFit since October 1, and so far I've lost 37 lbs. I still have a way to go, but it works for me. It's not cheap, but IMO it's worth every penny. Each class is like having a personal trainer working with you every time. If you're a stay at home kind of person, its easy to find a gym online whose programming fits your goals. There are plenty of bodyweight only workouts, as well.

Like any exercise program, you'll find naysayers/detractors, but the important thing is finding something that drives you to want to go back the next day. CrossFit does that for me. I know a lot of people like the routine of a typical exercise program, but I would always find myself getting bored, tailing off, and eventually finding reasons not to go to the gym. When I walk in to the gym every day is a surprise! Every workout has 3 aspects, strength movements, gymnastic movements, and metabolic conditioning. I'm getting stronger, as well as improving my cardio endurance. I still take a day every week and go for a jog, as I'm registered for a couple 5K's this summer.

Diet absolutely has a lot to do with success. I've noticed when I'm not as strict with my food choices, my weight tends to stagnate no matter how often I'm working out. I have about 50 lbs. to go to reach my goal, so my road is still a long one.

[neo45]

Congrats everybody in this thread.


One tip I have for anybody who wants to be in better shape, is that squats are your friend. Best excersize to do at the gym. Also, if you have lost the weight that you wanted, and are looking to add muscle, make sure you adjust your diet appropriately to make this change. Good luck everyone

[Rapidfire999]

Originally Posted by Azure

Outside of the beginner 'gain'.....nobody will gain muscle unless they eat accordingly.

I have nothing against cardio. I just think weight training is WAY more beneficial. It isn't about being 'big' and 'muscular' either. You're not going to turn into Ronnie Coleman the day you pick up weights.

I think most people would agree that have a certain level of 'strength' is extremely beneficial. Not big, bulging muscle....but just a normal all around level of strength. And the best way to attain that is with weight training.

Starting Strength is a great program. Challenging and difficult....but awesome.

True, but you have to realize some people DO NOT like lifting weights; they would rather run or bike for hours on end. Starting Strength is the same as Stronglifts and both programs are really good. They make you focus on your form and get you to use the exercises that work the most muscles in your body. I've seen massive gains from these workouts. People are trying to lose weight here and the key to that is DIET!

[kipperfan]

Originally Posted by neo45

Congrats everybody in this thread.


One tip I have for anybody who wants to be in better shape, is that squats are your friend. Best excersize to do at the gym. Also, if you have lost the weight that you wanted, and are looking to add muscle, make sure you adjust your diet appropriately to make this change. Good luck everyone

Squats are your friend, but they can also be your worst enemy as a squat done with inproper form can destroy knees and lower backs very quickly. I would suggest gym rookies obtain proper form from a personal trainer before squatting with any kind of weight - I had a friend (who was a gym rat BTW) who blew out his knee squating and years later is still messed up.

Edit: Personally, for those losing weight, I would recamend walking lunges as opposed to standing squats. Easier on the knees and a better cardiovascular workout. Put a 30-60 (depending on your size) pound dumbell on your shoulders and do walking lunges up and down your gym's hallway. 4 sets of those (done properly) and even rather physically fit people will be panting on the floor.

[Bane]

Originally Posted by kipperfan

Edit: Personally, for those losing weight, I would recamend walking lunges as opposed to standing squats. Easier on the knees and a better cardiovascular workout. Put a 30-60 (depending on your size) pound dumbell on your shoulders and do walking lunges up and down your gym's hallway. 4 sets of those (done properly) and even rather physically fit people will be panting on the floor.

Personally, I found squats WAY easier on my knees than lunges. I have bad knees, and I can do squats all day. I find lunges are more stressful on my knees because its much easier to lose my balance.

[Rapidfire999]

Hopefully when everyone is doing squats they are making sure they have the proper technique. I cringe when I see someone doing squats and not going parralel.

Here, follow this:

[blankall]

Originally Posted by Bane

Personally, I found squats WAY easier on my knees than lunges. I have bad knees, and I can do squats all day. I find lunges are more stressful on my knees because its much easier to lose my balance.

A lunge is going to be much harder on the knees, since there are various points in the lunge when the weight is not evenly distributed across both legs. A proper squat where the knees are pushed outwards and follow the toes shouldn't be too hard on the knees. The problem becomes when people treat a squat like a leg press. If you initate the squat (either up or down) with the legs and not the hips, there is going to be a natural tendency to draw the knees inwards, which puts huge pressure on them.

[Titan]

Originally Posted by Montana Moe

I've been doing CrossFit since October 1,

Could you give a bit more detail about the program and what you like about it? How often do you go?

it looks interesting but pretty high level. The Youtube video obviously shows the top of the top but for a 43 y/o former athlete with about 50 pounds to lose is it appropriate? Do they ramp you up or are you thrown into a class? I don't want to hurt myself going too gung ho then I am out for 3 months then I am back where I started.

Thanks.

[Montana Moe]

Originally Posted by Titan

Could you give a bit more detail about the program and what you like about it? How often do you go?

it looks interesting but pretty high level. The Youtube video obviously shows the top of the top but for a 43 y/o former athlete with about 50 pounds to lose is it appropriate? Do they ramp you up or are you thrown into a class? I don't want to hurt myself going too gung ho then I am out for 3 months then I am back where I started.

Thanks.

PM sent.

[Devils'Advocate]

Originally Posted by Azure

I have nothing against cardio. I just think weight training is WAY more beneficial. It isn't about being 'big' and 'muscular' either. You're not going to turn into Ronnie Coleman the day you pick up weights.

First, I will say that I lost my 170 pounds doing absolutely nothing but cardio.

Secondly, I will say that if I had to do it over again, I would have done it with far more weight training.

My arms are like pencils. My legs are not a whole lot better. I'm a pretty darn good runner, and I'd probably do pretty darn well in a triathlon, but give me a couple sacks of potatoes to carry and I'm down for the count.

One main reason I avoided weight training is because I have heard so many horror stories about guys getting injured from doing them wrong. So I've considered getting a personal trainer, but again, I've heard horror stories about poorly trained "trainers" doing more harm than good. It's hard to know who is good and who's a useless hack.

[blankall]

Originally Posted by Devils'Advocate

First, I will say that I lost my 170 pounds doing absolutely nothing but cardio.

Secondly, I will say that if I had to do it over again, I would have done it with far more weight training.

My arms are like pencils. My legs are not a whole lot better. I'm a pretty darn good runner, and I'd probably do pretty darn well in a triathlon, but give me a couple sacks of potatoes to carry and I'm down for the count.

One main reason I avoided weight training is because I have heard so many horror stories about guys getting injured from doing them wrong. So I've considered getting a personal trainer, but again, I've heard horror stories about poorly trained "trainers" doing more harm than good. It's hard to know who is good and who's a useless hack.

Most cardio involves long hours of repetative movement. I know many many people who've injured themselves running, biking, etc..

[Azure]

Originally Posted by blankall

A lunge is going to be much harder on the knees, since there are various points in the lunge when the weight is not evenly distributed across both legs. A proper squat where the knees are pushed outwards and follow the toes shouldn't be too hard on the knees. The problem becomes when people treat a squat like a leg press. If you initate the squat (either up or down) with the legs and not the hips, there is going to be a natural tendency to draw the knees inwards, which puts huge pressure on them.

The squat tends to expose hip, glute, hamstring and ankle mobility issues, which a lot of people develop from sitting at a desk day after day.

If someone takes the time to develop proper range of motion, which can often be done by just squatting, the squat is a much better exercise in my opinion than the deadlift. The deadlift takes a lot of coaching in my mind to do it properly.

Strangely enough, I have a problem with my right foot pushing outwards when I squat. It is pretty funny to watch. Squat on a smooth surface, and like clockwork my right foot moves outwards. This has to do with years upon years of hip extension issues, and only recently have I actually begun making an effort to fix it.

MobilityWOD is a fabulous resource to help people fix their mobility issues.

[Azure]

Originally Posted by Devils'Advocate

First, I will say that I lost my 170 pounds doing absolutely nothing but cardio.

Secondly, I will say that if I had to do it over again, I would have done it with far more weight training.

My arms are like pencils. My legs are not a whole lot better. I'm a pretty darn good runner, and I'd probably do pretty darn well in a triathlon, but give me a couple sacks of potatoes to carry and I'm down for the count.

One main reason I avoided weight training is because I have heard so many horror stories about guys getting injured from doing them wrong. So I've considered getting a personal trainer, but again, I've heard horror stories about poorly trained "trainers" doing more harm than good. It's hard to know who is good and who's a useless hack.

Can't say I blame you. Personal trainers are a crock most of the time, and the good ones cost money. That is why I recommend Starting Strength. It is a fabulous resource to help you develop proper form with the major lifts like squat, deadlift and bench press. It is also rather easy to take video of your lifts at light weights, and go to the Reddit fitness community for form check. They do an amazing job helping people fix their kinks.