78 replies to this topic

[Nymh]

180 isn't too bad of a HR when running. Typically your max is 220-age. If you're 40 then you have a pretty hot body for a 40 year old.

Sweet, then I will stop obsessing over it! I feel kind of silly slowing down to walk when I feel perfectly fine.

Also thanks

[shrouded]

meh - yeah then i would relate it to stress and/or genetics

also




this for sure
that is not bad for a target heart rate

and if you are taking a stimulant a "pounding" heart during exercise could be related to that
just watch when you take your medicine and when you work out

I'm thinking Michael Jacobs for sure.

If you have caffeine then you should wait around 3 hours before exercising. The way it releases fatty acids into your blood stream makes long-distance running easier. It sounds like cheating but staying within the limits for competing I was still over 30 seconds faster in a 10km.

Sweet, then I will stop obsessing over it! I feel kind of silly slowing down to walk when I feel perfectly fine.

Also thanks

You should only worry if it's beating really quickly, it feels like your blood is pounding throughout your entire body, and when you close your eyes everything spins.

[iargue]

I'm really surprised Sweeney hasn't mentioned ice baths yet. Oh well.

also are you taking your BP yourself? or going to the doctors office?
i take my boyfriends resting BP and HR when we wake up in the morning (really sexy right?)

To be fair, waking up next to you probably causes more blood flow then normal.

Just saying

[peepole]

you want to lose weight in general or just lose fat?

if you want to lose fat, just keep your insulin level stable, that means no carbs that will increase your glycemic level like: white bread, white rice, bananas. only time you should be having those type of foods is immediately right after a workout or on your cheat day. your calories should be around the 2000-3000, it really depends on your body type, so you have to find out what good range your in yourself.
protein should be always be eaten to maintain your muscle, to help maintain your metabolism and also increase. based on my readings on how to get ripped from simplyshredded.com, the main thing you have to do to lose fat is just to control your insulin level and not allow it to spike up and you get it spiked up when you foods that have a high glycemic level.

if you want to lose weight in general, then do a lot of cardio, find nicole richie and follow her.

[Mishatu]

All right, last time I am posting here. This is quoted from my textbook "Fit and Well: Core Concepts and Labs in Physical Fitness and Wellness" 9th edition, published 2011 by McGraw-Hill, in case you doubt my source.

"Canadian researchers found that 6 sessions of high-intensity interval training on a stationary bike increased muscle oxidative capacity by almost 50%, muscle glycogen by 20%, and cycle endurance capacity by 100%. The subjects made these amazing improvements by exercising only 15 minutes in 2 weeks. Each workout consisted of 4 to 7 repetitions of high-intensity exercise (each repetition consisted of 30 seconds at near maximum effort) on a stationary bike. A follow-up study in moderately active women using the same training method increased the entire body's capacity for burning fat during exercise. These studies (and more than 20 others) showed the value of high-intensity training for building aerobic capacity and endurance."

tl;dr version: Good exercise does not have to take forever. Quick intense efforts can work, if done regularly.

[phalkon]

#1. 500 calorie diet is just silly
you are conditioning your body to store fat more effectively
(the skivvy:: by consuming so few calories you are telling your body that you are going through a "starvation" phase thus it because more efficient at storing fat)

#2. i noticed you are doing little cardio
if you want to burn fat you need to be running (long duration, low intensity) you want an exercise that is highly oxidation in nature
this will ensure that the main energy substrate (fuel) you are using is fat - thus aerobic glycolysis should be the metabolic process you are aiming for

doing targeted excercises has been shown to help marginally
(i noted you were doing p90x - abripperx to target your belly fat)
which could be helpful when paired with the above described cardio - instead of 30minutes of abs however
why don't you just do 8-10 minute abs
things like planks, crunches, 7-inches, bicycles, etc - this is what i do and find it to be most effective

#3. losing more than 1-2lbs a week is ineffective if you want to keep the weight off for a long period of time
if you are interested i will look up the original studies this information came from, but from studying at my uni this is taught in every exercise sport science and nutrition class i have taken
if you want to see long term; lasting! results you should no be losing more than 1-2lbs a week

precisely, i *try* to work out twice a day, and tomorrow morning, is a run day anyway, so i've got at least 2 miles to do. probably gonna shoot for 3 though... and then something in the afternoon.

[Stitches]

The amount of misinformation in this topic is painful.

There is no "trick" to losing weight and keeping it off for good. No magic pill, no secret hormone, no fad diet. 500 calories a day is, excuse my language, fucking retarded. A healthy, balanced diet for an average person contains approximately 1800-2500 calories a day, and it can be more or less based on your sex, activity level, etc. If you're eating 500cal or less you are putting your body into starvation mode and are absolutely not getting the nutrition your body needs to function, resulting in side effects like dizziness, irritability, fatigue, muscle weakness, hair loss, or worse. It will work in the short term because reducing calories will cause you to drop pounds, but within a couple months you'll gain all that weight back. No one can live on 500cal/day permanently without developing severe medical issues. That's called an eating disorder.

In addition, the HCG hormones haven't shown to be any better than a placebo:

Most independent, peer-reviewed studies of the hCG diet have shown no difference in weight loss between subjects on a low-calorie diet who received hCG injections and subjects who received a placebo [source: Conis]. One study even showed that both the placebo group and the hCG group reported major hunger pangs throughout the treatment.

Regardless, once a person stops the hCG diet, he or she will have to adopt a normal and healthy lifestyle, or the weight's just coming back. Proponents of the hCG diet maintain that the purpose of the diet is to break food addictions and abnormal eating behaviors, and that the month or so of treatment allows a person to do so. In this sense, the diet hopes to achieve short-term weight loss with long-term behavioral modification.

Of course, eating well-proportioned meals is much easier when you're injecting stimulants and hunger-suppressing hormones. If you gain weight again, the doctor or clinic -- upon the follow-up visit -- may recommend you start the treatment over again. Therefore, you may just scrap real attempts to change eating habits and sign on to long-term use of chemicals without fixing the real problem: your diet and exercise habits.

A month-long course of hCG injections and crash dieting will likely help you lose weight, but perhaps what you should be asking yourself is whether or not this is the best way to permanently modify your poor eating habits.

If you need to lose weight, the mechanics are extremely simple: eat a balanced diet that fulfills your nutritional needs while reducing your caloric intake (read: eliminating a food group like carbohydrates is not balanced). Fit in at least 30 minutes of physical activity that raises your heart rate daily, and that doesn't have to be all at once. How you meet those guidelines is up to you, but it will never change. Diet and exercise. Diet and exercise. Diet and exercise. The same goes for staying healthy. If you're already eating a balanced diet and getting enough activity (truthfully), and you're still overweight, then you might want to consider getting tested for thyroid problems, examining any medications you're on, and modifying your normal food and exercise routines. Also remember the number on the scale or BMI aren't always the best indicators for health and fitness. Maybe you're not actually overweight at all. Maybe your body is happy and healthy at that weight.

In addition to the reliability of a new diet fad popping up to replace the one before it, there's another constant when it comes to dieting: No matter what you do, maintaining a healthy weight depends on eating right and exercising.

"Eat food. Not too much. Mostly plants."

Edited by Stitches, 19 March 2012 - 01:41 PM.

[shrouded]

All right, last time I am posting here. This is quoted from my textbook "Fit and Well: Core Concepts and Labs in Physical Fitness and Wellness" 9th edition, published 2011 by McGraw-Hill, in case you doubt my source.

"Canadian researchers found that 6 sessions of high-intensity interval training on a stationary bike increased muscle oxidative capacity by almost 50%, muscle glycogen by 20%, and cycle endurance capacity by 100%. The subjects made these amazing improvements by exercising only 15 minutes in 2 weeks. Each workout consisted of 4 to 7 repetitions of high-intensity exercise (each repetition consisted of 30 seconds at near maximum effort) on a stationary bike. A follow-up study in moderately active women using the same training method increased the entire body's capacity for burning fat during exercise. These studies (and more than 20 others) showed the value of high-intensity training for building aerobic capacity and endurance."

tl;dr version: Good exercise does not have to take forever. Quick intense efforts can work, if done regularly.

increased the entire body's capacity for burning fat

Increased capacity for burning fat is not the same as increasing the amount of fat burned.

[Yung]

increased the entire body's capacity for burning fat

Increased capacity for burning fat is not the same as increasing the amount of fat burned.

Actually I don't think that was the point that Mishatu was trying to make. Mishatu's only point in stating that was that you could lose more fat doing that but not that you would. Provided it is quoted from a credible source it is safe to assume that this was the point Mishatu was inferring by giving the quoted reference.

[shrouded]

Actually I don't think that was the point that Mishatu was trying to make. Mishatu's only point in stating that was that you could lose more fat doing that but not that you would. Provided it is quoted from a credible source it is safe to assume that this was the point Mishatu was inferring by giving the quoted reference.

The study showed an increase in aerobic ability and endurance. The first line also suggests a possible increase in muscular strength. OP is not looking for any of those, merely fat burn. Interval training will increase you strength, speed, aerobic level, etc. but it will not do as much in terms of fat burning as continuous, low/medium intensity exercise. High intensity bursts "increase your capacity to burn fat" by increasing your endurance. The higher your endurance the longer you will be able to sustain low/medium intensity aerobic exercise.

[ilovepolkadots]

All right, last time I am posting here. This is quoted from my textbook "Fit and Well: Core Concepts and Labs in Physical Fitness and Wellness" 9th edition, published 2011 by McGraw-Hill, in case you doubt my source.

"Canadian researchers found that 6 sessions of high-intensity interval training on a stationary bike increased muscle oxidative capacity by almost 50%, muscle glycogen by 20%, and cycle endurance capacity by 100%. The subjects made these amazing improvements by exercising only 15 minutes in 2 weeks. Each workout consisted of 4 to 7 repetitions of high-intensity exercise (each repetition consisted of 30 seconds at near maximum effort) on a stationary bike. A follow-up study in moderately active women using the same training method increased the entire body's capacity for burning fat during exercise. These studies (and more than 20 others) showed the value of high-intensity training for building aerobic capacity and endurance."

tl;dr version: Good exercise does not have to take forever. Quick intense efforts can work, if done regularly.

this information does not provide any information about the subjects
if they were sedentary before hand then of course there will be improvements
any exercise is better than none

also you are basing your whole premise on this one sentence that is completely generalized
it does not say anything about burning MORE fat in a shorter time through anaerobic exercise

it just says that exercising in general leads the body to more readily use fats as a substrate
not all that far of a leap as the body adapts quickly and what was once a hard exercise becomes easy over training - ease is usually associated with a higher capacity for oxidation and thus more burning of fats as a substrate instead of glycogen


consider the poster of this board has exercised before and is having trouble losing those last few pounds his best bet is long duration low intensity for all of the scientifically based facts i have already provided

protein should be always be eaten to maintain your muscle, to help maintain your metabolism and also increase. based on my readings on how to get ripped from simplyshredded.com, the main thing you have to do to lose fat is just to control your insulin level and not allow it to spike up and you get it spiked up when you foods that have a high glycemic level.

general meathead jargon
try a 3 to 1 ratio of carbs to protein after a workout to prevent muscle synthesis
chocolate milk is the best ;D

Edited by ilovepolkadots, 19 March 2012 - 05:53 PM.

[shrouded]

I used to down chocolate milk all the time soooo good

[peepole]

chocolate milk is the bomb right after a workout

[ilovepolkadots]

precisely, i *try* to work out twice a day, and tomorrow morning, is a run day anyway, so i've got at least 2 miles to do. probably gonna shoot for 3 though... and then something in the afternoon.

you should also be wary of over training
there is nothing wrong in just running once a day + abs
if you are doing this (but especially if you are doing two work outs a day)
you need to be sure that you are getting the proper caloric intake
3,000 calories may not be enough - if you give me a run down of exactly what you are doing (pace, duration, distance, etc)
i can calculate a general calorie total to shoot for and break it down into carbs, fat and protein if you want :3

[phalkon]

my diet beforehand honestly wasn't that bad (other than alcohol intake), but i've seen this stuff around and my gf's sister started taking it, an ex-coworker of mine started taking it, and being the type of person i am, i wanted to see if it would work for me (average/athletic build, but still able to lose a few pounds in the midsection).

i know this whole thread has kinda turned into a "this guy is fat and needs to follow MY exercise to lose weight", but it's not like that at all. i'm trying to do an experiment on myself.

i'm not in bad shape, but i'm also not in perfect shape. so i wanted to see what the results would be for someone who ISN'T obese (or looking to lose 30+ lbs)

and i'm making a blog of my journey... so far it's been interesting, and i have lost weight. in fact last night my gf said i was looking a little leaner (i'll be posting before, during, and after pics later)

so in case anyone cares to read, here is Day 5

[ilovepolkadots]

my nutritional break down from one day
(obviously had to guess on brands and quantities)
((this is just for reference and is in no way 100% correct due to limitations of the information provided in the blog))




my opinions::

Spoiler

#1. no carbs at all in the morning = no food for the brain before lunch
#2. sodium is high (but i was assuming you used soy sauce in your stir fry)
#3. you are eating too few calories especially if you are working out to a degree that will show results

[phalkon]

hey, thanks for that chart. it's actually pretty dang close to what i had. including the protein shot being fruit punch flavored!! lol

as far as the stir fry, there was no soy sauce use. we just used some of the leftover juice from the marinade.

all in all, i would say that's a fairly accurate representation of my day, thank you! i want to use it


also, i've started changing my "breakfast" so that i'll drink a bottle of tea, and follow it with a serving of V8 (increase my veggie intake)

[ilovepolkadots]

hey, thanks for that chart. it's actually pretty dang close to what i had. including the protein shot being fruit punch flavored!! lol

as far as the stir fry, there was no soy sauce use. we just used some of the leftover juice from the marinade.

all in all, i would say that's a fairly accurate representation of my day, thank you! i want to use it


also, i've started changing my "breakfast" so that i'll drink a bottle of tea, and follow it with a serving of V8 (increase my veggie intake)

haha awesome
~*is clearly stalking you*~

glad to hear about the stir fry
sadly soy sauce has ~900mg of sodium per tablespoon
D: !!!

the V8 will be a good addition for vitamins
though everything is fortified these days it is better if you can get it closer to the source

still the V8 has little carbs
there are healthy carbs to eat for breakfast that you shouldn't fear:: oatmeal (can be just plain oats), greek yogurt + a few berries + granola/nuts/oats, plain ole' cereal, etc

also don't fear snacking - try a baggie full of carrots, if portioned correctly you are only looking at adding 30-60 calories and 7-15 carbs
you will be getting good fiber, plus unprocessed/raw veggies give you a feeling of being full sooner and longer :3

[phalkon]

precisely. i didn't list it, but i usually squeeze in a snack bag of celery at some point during the day (two stalks, cut up).


i will try to be more accurate in my future food descriptions

[NapisaurusRex]

as far as the stir fry, there was no soy sauce use. we just used some of the leftover juice from the marinade.

Is the marinade you used the same marinade you soaked your meat in? This isn't recommended cause you can get sick from the raw meat juices.

If it isn't the same, good job! I don't even like soy sauce but always end up eating it in stir-fry.

[phalkon]

it was the same, but we did cook it


and again, for those following, Day 7 has some interesting findings and brings up new questions

[NapisaurusRex]

Here's the normal potato vs. the sweet potato...

http://www.healthcas...otato-vs-potato

[phalkon]

ooooh, very interesting. i always thought that sweet potatoes were better for you, but never looked it up. unfortunately, i've never really been much of a fan of them. i guess i could always go for another try

(is it bad that i want to try the new sweet potato tots at sonic? )

Spoiler

for those of you keeping up, here's Day 10, and Day 11

@phalkon

[NapisaurusRex]

Yeah, I don't really like sweet potatoes either, unless they're fried in spicy seasoning. I much prefer white potatoes, but I really think the key to food is keeping it as whole as possible.

[Boggart]

I much prefer white potatoes people

That's just awful