What leads to successful weight loss?
Pastor_John
Posts: 33
In high school i was fat so i lost 80 pounds. Now im fat again, now i think i have some keys that will help me. Eat under a calorie defeicit, move around more, track my food intake. I will start a gym next month so is cardio and weight training both good?
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Replies
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I would suggest starting out with some good cardio. 20-30 minutes 3 times a week. On the 4th day, do some weight training. Do this for a bout 3 weeks. Then start incorporating some more lifting and circuit training.0
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Agree with the above. Do some HIIT cardio training and slowly add weighttraining at a later stage for more muscles and thus an increased BMR which should help your weight loss.
Good luck!0 -
The minimum exercise guidelines are:
- 30 minutes daily for general health benefits
- 60 minutes daily for maintaining weight
- 90 minutes daily for losing weight
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TimothyFish wrote: »The minimum exercise guidelines are:
- 30 minutes daily for general health benefits
- 60 minutes daily for maintaining weight
- 90 minutes daily for losing weight
Where does the 90 minute minimum for weight loss come from? Is that a suggestion for exercising out a bad diet and not calorie counting or? No way I exercise 90min every day and I've lost over 65lbs. I lift weights 40-60 minutes 3-4x per week. I try to get in a walk with the dog or on the treadmill if I can and I go to yoga once or twice a week. I do all that to get fit, but I've lost weight by eating at a calorie deficit
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TimothyFish wrote: »The minimum exercise guidelines are:
- 30 minutes daily for general health benefits
- 60 minutes daily for maintaining weight
- 90 minutes daily for losing weight
ain't nobody got time for that.... especially with kids and a job lol I lost weight without doing a lick of exercise. I do exercise now for myself but usually no more than 30 min. I see no reason to exhaust myself and become useless to my family.0 -
TimothyFish wrote: »The minimum exercise guidelines are:
- 30 minutes daily for general health benefits
- 60 minutes daily for maintaining weight
- 90 minutes daily for losing weight
What the??? Where did that come from?
Exercise is for fitness. Calorie deficit is for weight loss.
OP, a nice mix of cardio and resistance training is all you need. I'm aiming for 3 days resistance training with a cardio warm up for it and 2 days of cardio.
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TimothyFish wrote: »The minimum exercise guidelines are:
- 30 minutes daily for general health benefits
- 60 minutes daily for maintaining weight
- 90 minutes daily for losing weight
Oh, please do not listen to this.
To lose weight - adhere to a reasonable calorie deficit. Exercise is great, it should be part of your routine and, yes, a mixture of cardio and weights makes a lot of sense in terms of all around fitness, strength and body composition. You might chose one over the other depending on personal goals.
But there is absolutely NO NEED to do 90 minutes DAILY exercise to lose weight. The recommendation is 90 minutes of moderate activity (walking, stretching, gardening, etc) not active exercise (cardio/weight training).
Read the sticky posts in the forums, they are a good starting guide. You can also find them in my profile.0 -
I think the most important thing is to be in it for the long haul. You have to find a way to eat and exercise that you can sustain indefinitely. The weight may not come off as fast as if you made drastic changes, but it will stay off! No one else can tell you what will work for you, you have to use trial and error to figure it out.0
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Compliance with the foods you decide to include in your diet. Exercise is of course mandatory if you want to still be active and relatively agile as you age, yes it's a lifetime thing, just like the foods you decide to consume.0
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mamapeach910 wrote: »TimothyFish wrote: »The minimum exercise guidelines are:
- 30 minutes daily for general health benefits
- 60 minutes daily for maintaining weight
- 90 minutes daily for losing weight
What the??? Where did that come from?
Exercise is for fitness. Calorie deficit is for weight loss.
OP, a nice mix of cardio and resistance training is all you need. I'm aiming for 3 days resistance training with a cardio warm up for it and 2 days of cardio.
#1 Answer!!!
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Cardio and weights. I lift 3-4 days a week and do low intensity cardio after...I have the extra 45 minutes though. High intensity cardio would probably be better, especially if you are pressed for time. Pick a strength program. You can search the forums...you'll find plenty of suggestions, like: Strong Lifts, New Rules of Lifting.0
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TimothyFish wrote: »The minimum exercise guidelines are:
- 30 minutes daily for general health benefits
- 60 minutes daily for maintaining weight
- 90 minutes daily for losing weight
Yeah, these numbers aren't right.
You lose weight by eating a deficit. Exercising is for health. Exercise can help you increase your calorie deficit, but it isn't the end-all-be-all for weight loss. FWIW, I workout less than 60 minutes a day and can still lose weight when my diet is in check.0 -
TimothyFish wrote: »The minimum exercise guidelines are:
- 30 minutes daily for general health benefits
- 60 minutes daily for maintaining weight
- 90 minutes daily for losing weight
Unnecessary.
OP, you have it down, eat at a deficit (all that's required). Cardio is for health and lifting to maintain muscle mass, while losing. Go get it!0 -
TimothyFish wrote: »The minimum exercise guidelines are:
- 30 minutes daily for general health benefits
- 60 minutes daily for maintaining weight
- 90 minutes daily for losing weight
lol - sounds like you just pulled that out of your *kitten*.
OP - Yes start lifting, and lifting heavy. Do the compound lifts mixed in with isolation exercises.0 -
Sure I ate less and moved more, but what made my weight loss successful (almost 2 years since i hit the century mark) was patience. Yes, setbacks are frustrating, but I never let that deter me from my ultimate goal. So yes, eat at a calorie deficit, move more, lift heavy things, but more than anything, have patience.0
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cbhubbybubble wrote: »TimothyFish wrote: »The minimum exercise guidelines are:
- 30 minutes daily for general health benefits
- 60 minutes daily for maintaining weight
- 90 minutes daily for losing weight
Where does the 90 minute minimum for weight loss come from? Is that a suggestion for exercising out a bad diet and not calorie counting or? No way I exercise 90min every day and I've lost over 65lbs. I lift weights 40-60 minutes 3-4x per week. I try to get in a walk with the dog or on the treadmill if I can and I go to yoga once or twice a week. I do all that to get fit, but I've lost weight by eating at a calorie deficit
In reading the report, it is a little hard to figure out what they are basing it on. I don't think they are saying this is without reducing calories. I think what they are saying is that people who are overweight need to exercise more so that the increased health benefits of exercise counteract the increased health problems associated with obesity.-1 -
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Easy......eat less, move more0
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oh please people-- just take it with a grain of salt and calm down.-1
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OP - get a food scale and weigh/log/measure everything that you eat.
I would also suggest learning that there are no bad foods and that you can eat what you want. When it comes to strictly fat loss, quality of calories does not matter.
calorie deficit = weight loss
macro adherence = body composition and overall health
exercise is not necessary to lose weight, but if you have time for it, it is a nice add on for general healthy purposes….0 -
My god the amount of horrible advice at the top of this thread is unreal.
No one, no one listen to the stuff below. It's just so bad.mshaver221 wrote: »I would suggest starting out with some good cardio. 20-30 minutes 3 times a week. On the 4th day, do some weight training. Do this for a bout 3 weeks. Then start incorporating some more lifting and circuit training.TimothyFish wrote: »The minimum exercise guidelines are:- 30 minutes daily for general health benefits
- 60 minutes daily for maintaining weight
- 90 minutes daily for losing weight
Yes, it is horrible, isn't it? The horror of the government spend our hard earned tax dollars to pay for a study that tells us we need to exercise if we want to be healthy. With as much money as we give them, they ought to be telling us to sit in front of a television and stuff our faces with potato chips.-3 -
mckennasihde wrote: »oh please people-- just take it with a grain of salt and calm down.
White knight!
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TimothyFish wrote: »My god the amount of horrible advice at the top of this thread is unreal.
No one, no one listen to the stuff below. It's just so bad.mshaver221 wrote: »I would suggest starting out with some good cardio. 20-30 minutes 3 times a week. On the 4th day, do some weight training. Do this for a bout 3 weeks. Then start incorporating some more lifting and circuit training.TimothyFish wrote: »The minimum exercise guidelines are:- 30 minutes daily for general health benefits
- 60 minutes daily for maintaining weight
- 90 minutes daily for losing weight
Yes, it is horrible, isn't it? The horror of the government spend our hard earned tax dollars to pay for a study that tells us we need to exercise if we want to be healthy. With as much money as we give them, they ought to be telling us to sit in front of a television and stuff our faces with potato chips.
healthy =/= weight loss and even if it were you'd still be wrong.0 -
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TimothyFish wrote: »My god the amount of horrible advice at the top of this thread is unreal.
No one, no one listen to the stuff below. It's just so bad.mshaver221 wrote: »I would suggest starting out with some good cardio. 20-30 minutes 3 times a week. On the 4th day, do some weight training. Do this for a bout 3 weeks. Then start incorporating some more lifting and circuit training.TimothyFish wrote: »The minimum exercise guidelines are:- 30 minutes daily for general health benefits
- 60 minutes daily for maintaining weight
- 90 minutes daily for losing weight
Yes, it is horrible, isn't it? The horror of the government spend our hard earned tax dollars to pay for a study that tells us we need to exercise if we want to be healthy. With as much money as we give them, they ought to be telling us to sit in front of a television and stuff our faces with potato chips.
Nice red herring and straw man. No one here is suggesting that exercise guidelines (which are in the order of minimum 20 minutes of exercise) don't make sense - nor is anyone suggesting to eat chips/watch tv is the way to go.
The actual guidelines (dga 2005, and already tossed out) suggest maintaining diet within calorie requirements and do not highlight the need of 90 minutes to lose weight.
http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter4.htm
You are confusing moderate intensity activity to active exercise as outlined by the OPs question.0 -
Disregarding the rotting fish smell of this thread, addressing the initial question:
What leads to successful weight loss?
OP you have a solid plan. Keep your calories in check. A combination of resistance training and cardio works well for many people.
The most important thing is self discipline and patience. Work your plan and stay with it, you will see significant changes in a year if you stay focused.0 -
I would say consistancy is a key to weight loss.
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Come on, let those feels flow through you.mckennasihde wrote: »oh please people-- just take it with a grain of salt and calm down.
Oh please. You're pretty unaware of how things work in general. Especially with your new crusade against scales.TimothyFish wrote: »My god the amount of horrible advice at the top of this thread is unreal.
No one, no one listen to the stuff below. It's just so bad.mshaver221 wrote: »I would suggest starting out with some good cardio. 20-30 minutes 3 times a week. On the 4th day, do some weight training. Do this for a bout 3 weeks. Then start incorporating some more lifting and circuit training.TimothyFish wrote: »The minimum exercise guidelines are:- 30 minutes daily for general health benefits
- 60 minutes daily for maintaining weight
- 90 minutes daily for losing weight
Yes, it is horrible, isn't it? The horror of the government spend our hard earned tax dollars to pay for a study that tells us we need to exercise if we want to be healthy. With as much money as we give them, they ought to be telling us to sit in front of a television and stuff our faces with potato chips.
I have nothing against you or anyone else using a scale. I've just grown tired of seeing people imply that weighing food is going to solve all weight loss problems.
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TimothyFish wrote: »
Come on, let those feels flow through you.mckennasihde wrote: »oh please people-- just take it with a grain of salt and calm down.
Oh please. You're pretty unaware of how things work in general. Especially with your new crusade against scales.TimothyFish wrote: »My god the amount of horrible advice at the top of this thread is unreal.
No one, no one listen to the stuff below. It's just so bad.mshaver221 wrote: »I would suggest starting out with some good cardio. 20-30 minutes 3 times a week. On the 4th day, do some weight training. Do this for a bout 3 weeks. Then start incorporating some more lifting and circuit training.TimothyFish wrote: »The minimum exercise guidelines are:- 30 minutes daily for general health benefits
- 60 minutes daily for maintaining weight
- 90 minutes daily for losing weight
Yes, it is horrible, isn't it? The horror of the government spend our hard earned tax dollars to pay for a study that tells us we need to exercise if we want to be healthy. With as much money as we give them, they ought to be telling us to sit in front of a television and stuff our faces with potato chips.
I have nothing against you or anyone else using a scale. I've just grown tired of seeing people imply that weighing food is going to solve all weight loss problems.
It isn't. But it is a logical first step when people aren't logging or don't know how much they are actually eating. Fix the mayors before moving to the minors.0
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