Fat Kid turned Trainer, looking to help!

124

Replies

  • kentmac
    kentmac Posts: 101 Member
    Tell Me Everything You Know!!!! Please c:

    :tongue: I'm tryin! It's way too much to type here, but I outline my general approach to fitness on my site at http://www.kentmccannfitness.com/guides
  • purplelizzard
    purplelizzard Posts: 93 Member
    Thank you so much for offering your help! I am definitely adding you, however, no questions at this moment.

    Thanks so much again!
  • clutterqueen
    clutterqueen Posts: 1,652 Member
    I do have a question for whenever you have time and energy to answer! I want to know about heart rates. I have been using a heart rate monitor for over two years and I try to get to my MHR several times during a workout(cardio) and am not satisfied unless I can do this. I don't understand when you finish the workout why the HRM tells you 25% fat when I work out hard but 60% if I go to a wimpy class. I tend to focus on calories burned, which is much higher when I get to my MHR several times. What should I be striving for? I keep hearing mixed things! I am a 48 year old woman and my resting heart rate is about 50. I want to lose 7 1/2 pounds! Help me please!
  • zephtalah
    zephtalah Posts: 327 Member
    Hi Kent,


    My cheeky response would be "if it hurts, don't do it," but that's not very productive, now is it...?



    I guess I was going for no pain no gain. ;) Oh well, I might try waiting on the interval running until I am done shredding and just keep walking till then. I only have a tredmill so I am limited as far as machine options. Thanks for the help.

    Interval running can be quite taxing, especially if you're really giving it your all. I'd recommend doing something with less impact, like interval rowing (on a machine) or interval cycling (again, on a machine.) They accomplish the same goal of a good HIIT workout, without all the stress on your joints.

    It could also be something in the 30 day shred that's causing you a problem... but there are so many movements there it would be hard to pinpoint it.

    Hope that helps!
    Kent


    I guess I was going for no pain no gain. ;) Oh well, I might try waiting on the interval running until I am done shredding and just keep walking till then. I only have a tredmill so I am limited as far as machine options. Thanks for the help.
  • kentmac
    kentmac Posts: 101 Member
    I do have a question for whenever you have time and energy to answer! I want to know about heart rates. I have been using a heart rate monitor for over two years and I try to get to my MHR several times during a workout(cardio) and am not satisfied unless I can do this. I don't understand when you finish the workout why the HRM tells you 25% fat when I work out hard but 60% if I go to a wimpy class. I tend to focus on calories burned, which is much higher when I get to my MHR several times. What should I be striving for? I keep hearing mixed things! I am a 48 year old woman and my resting heart rate is about 50. I want to lose 7 1/2 pounds! Help me please!

    Calories burned is what matters at the end of the day, don't worry about if it's from fat or not. If you can handle higher intensity cardio to burn more calories in a given period of time, go for it!

    Working out should never feel easy... if it is, you're probably wasting your time. So push hard on that cardio! Just make sure it doesn't detract from your ability to recover from a strength workout, if you're doing any.
  • kentmac
    kentmac Posts: 101 Member
    Hi Kent,


    My cheeky response would be "if it hurts, don't do it," but that's not very productive, now is it...?



    I guess I was going for no pain no gain. ;) Oh well, I might try waiting on the interval running until I am done shredding and just keep walking till then. I only have a tredmill so I am limited as far as machine options. Thanks for the help.

    Interval running can be quite taxing, especially if you're really giving it your all. I'd recommend doing something with less impact, like interval rowing (on a machine) or interval cycling (again, on a machine.) They accomplish the same goal of a good HIIT workout, without all the stress on your joints.

    It could also be something in the 30 day shred that's causing you a problem... but there are so many movements there it would be hard to pinpoint it.

    Hope that helps!
    Kent


    I guess I was going for no pain no gain. ;) Oh well, I might try waiting on the interval running until I am done shredding and just keep walking till then. I only have a tredmill so I am limited as far as machine options. Thanks for the help.

    I like "no pain no gain" as a general philosophy, but there's a difference between a good pain (muscle soreness the day after a workout, some serious burn after a heavy set of squats,) and bad pain (can't walk because your lower back hurts, knees give out going up or down stairs.)
  • holly78
    holly78 Posts: 347
    Carb Burning vs Fat Burning...

    Is there a difference? If I am looking to lose weight which should I be aiming for? I usually do cardio 3-5 times a week, walking, elipitical, bike and just starting jogging.

    It turns out that while lower intensity cardio tends to burn more fat IN THE MOMENT and higher intensity burns more carbs IN THE MOMENT, all that really matters at the end of the day is total calories burned. I always tell people the most important things with cardio are 1) You enjoy it and 2) it doesn't interfere with recovery from your strength training. Other than that, the (cardio) world is your oyster!

    Kent



    Thanks for your time and for your information Kent :-)
  • kentmac
    kentmac Posts: 101 Member
    Carb Burning vs Fat Burning...

    Is there a difference? If I am looking to lose weight which should I be aiming for? I usually do cardio 3-5 times a week, walking, elipitical, bike and just starting jogging.

    It turns out that while lower intensity cardio tends to burn more fat IN THE MOMENT and higher intensity burns more carbs IN THE MOMENT, all that really matters at the end of the day is total calories burned. I always tell people the most important things with cardio are 1) You enjoy it and 2) it doesn't interfere with recovery from your strength training. Other than that, the (cardio) world is your oyster!

    Kent



    Thanks for your time and for your information Kent :-)

    My pleasure holly! Best of luck!
  • kittykinsqt
    kittykinsqt Posts: 24 Member
    Hey Kent! I'm hoping to have gastric bypass surgery in a few months (just started all my meetings and what not). Any advice on what kind of exercises I should be able to do? Obviously gentle walking for the first few days...Feel free to add me as a friend!
    Hey Guys!

    My name's Kent. MFP was an immensely useful tool for me over the last few years when I decided it was time to lose some weight and get in shape. I've since then become a certified personal trainer and nutrition coach, and now I'm looking to give back to this amazing community!

    Feel free to add me as a friend and send me a message, or you can post questions here! You can also post questions on my Facebook page, www.facebook.com/kentmccannfitness (it has much better mobile support, so if I'm not at a computer, I could still field those questions easily.)

    So you know, the more detail you can give me in your questions, the better. Age, height, weight, activity level, goals, exercise plan, etc.

    I look forward to helping some of you guys out!

    Edit: I work full time as an EMT, kinda weird hours, so I apologize if I take a bit getting back to questions some of the time. I'll do my best to stay on top of it though!

    Kent McCann
    Personal Trainer + Nutrition Coach
  • Whimzeee
    Whimzeee Posts: 152 Member
    Hi Kent -

    What is your opinion on:

    1. lifting light weights at the same time you do cardio? Any benefits other than raising the heart rate?

    2. lifting light weights but doing so for lots & lots of reps? Just another way of getting in a cardio session or does it also tone?

    Much thanks!
  • TammyW18
    TammyW18 Posts: 244 Member
    I started running on a fairly consistent basis around th beginning of September ... Since doing so I seemed to have plateaued but I have lost inches. My question is, is this common when running that at first maybe muscle is being built and the scale does not move?

    Thoughts?
  • Hayaa79
    Hayaa79 Posts: 458 Member
    :smile:
  • Hayaa79
    Hayaa79 Posts: 458 Member
    Hi Kent,

    I am a 28 yr old mommy to 7 children. I am 5' 4". I have about 7 more pounds to lose till I am at my wedding weight and would like to lose 10 more after that. My twins are 8 months old and I have recently started to really push toward my weight loss goals. I was doing interval running and 30 day shred. However, I am having lots of pain on the top of my foot. I think maybe a tendon is sore from all the running? It seems to feel temporarily better if I wrap it up and ice it, but hurts when I move again. My question is how can I minimize the pain so I can continue and how can I prevent further injury. If you need more info let me know. Thanks for being willing to help!


    Hey am impressed by U lady Bravo!!!
  • Hayaa79
    Hayaa79 Posts: 458 Member
    Kent U r doing a gr8 job by advising us and spreading the right knowledge

    thanks alot
  • nyla23608
    nyla23608 Posts: 66 Member
    Don't have any questions yet, but thanks for the opportunity.
  • kentmac
    kentmac Posts: 101 Member
    Hi Kent -

    What is your opinion on:

    1. lifting light weights at the same time you do cardio? Any benefits other than raising the heart rate?

    2. lifting light weights but doing so for lots & lots of reps? Just another way of getting in a cardio session or does it also tone?

    Much thanks!

    1. theoretically could burn more calories than just walking or jogging, but people look ridiculous doing it. If you want a full body cardio workout, go for a swim or hop on a rowing machine.

    2. Muscles are either getting stronger or they're not. If they're not getting stronger, they're not getting any bigger or denser, so they're not toning. Point being - no, lots of reps isn't going to tone. Lift in the 5-12 rep range + lift weights that are manageable but challenging. As you get stronger, you will get toned.
  • kentmac
    kentmac Posts: 101 Member
    I started running on a fairly consistent basis around th beginning of September ... Since doing so I seemed to have plateaued but I have lost inches. My question is, is this common when running that at first maybe muscle is being built and the scale does not move?

    Thoughts?

    Absolutely. The scale is a terrible measure of progress (particularly for people close to their goals, as you appear to be.) As long as the inches are coming off, don't even worry about the scale! You're still losing fat.
  • kentmac
    kentmac Posts: 101 Member
    Kent U r doing a gr8 job by advising us and spreading the right knowledge

    thanks alot

    My pleasure!
  • kaylalryan
    kaylalryan Posts: 136 Member
    Hey Kent!

    Can you take a look at my diary and help me! It seems I have stopped loosing weight... (I have lost 2 lbs in Oct when I was previously loosing 2 lbs a week) I don't know if I am eating too much/not enough or what?

    Also, I have been told that I am "snacking" too much...What i try to do is have small balanced breakfast, lunch and dinner then a healthy snack between. Thoughts?

    Thanks in advance!
  • kaylalryan
    kaylalryan Posts: 136 Member
    Hey Kent!

    Can you take a look at my diary and help me! It seems I have stopped loosing weight... (I have lost 2 lbs in Oct when I was previously loosing 2 lbs a week) I don't know if I am eating too much/not enough or what?

    Also, I have been told that I am "snacking" too much...What i try to do is have small balanced breakfast, lunch and dinner then a healthy snack between. Thoughts?

    Thanks in advance!

    I should add that today was a typical day...the past three days were not as I had a sinus infection and felt like crap.
  • kentmac
    kentmac Posts: 101 Member
    Hey Kent!

    Can you take a look at my diary and help me! It seems I have stopped loosing weight... (I have lost 2 lbs in Oct when I was previously loosing 2 lbs a week) I don't know if I am eating too much/not enough or what?

    Also, I have been told that I am "snacking" too much...What i try to do is have small balanced breakfast, lunch and dinner then a healthy snack between. Thoughts?

    Thanks in advance!

    It's hard to say just by looking at your diary (so many other factors can be involved,) but my main reaction is that your protein is way too low and your carbs are too high. Try to up your protein to 120g a day at least, leaving out some of those carbs to make room.

    Spreading your food out throughout the day shouldn't be a huge factor, but keeping your carbs to after your workouts is best for them. Other than that, don't sweat it.

    Also, what is your training like?

    Kent
  • TammyW18
    TammyW18 Posts: 244 Member
    Thanks!!
  • kaylalryan
    kaylalryan Posts: 136 Member
    Hey Kent!

    Can you take a look at my diary and help me! It seems I have stopped loosing weight... (I have lost 2 lbs in Oct when I was previously loosing 2 lbs a week) I don't know if I am eating too much/not enough or what?

    Also, I have been told that I am "snacking" too much...What i try to do is have small balanced breakfast, lunch and dinner then a healthy snack between. Thoughts?

    Thanks in advance!



    It's hard to say just by looking at your diary (so many other factors can be involved,) but my main reaction is that your protein is way too low and your carbs are too high. Try to up your protein to 120g a day at least, leaving out some of those carbs to make room.

    Spreading your food out throughout the day shouldn't be a huge factor, but keeping your carbs to after your workouts is best for them. Other than that, don't sweat it.

    Also, what is your training like?

    Kent

    ok, i just go by the presets here for carbs and protein... i will look.at adjusting them.
    i am typically doing 40 min of moderate intensity cardio on my elliptical
    as well as 10-15 reps on all the stations on my welder gym...both gym and elliptical are 4 days a week.
  • kentmac
    kentmac Posts: 101 Member
    Hey Kent!

    Can you take a look at my diary and help me! It seems I have stopped loosing weight... (I have lost 2 lbs in Oct when I was previously loosing 2 lbs a week) I don't know if I am eating too much/not enough or what?

    Also, I have been told that I am "snacking" too much...What i try to do is have small balanced breakfast, lunch and dinner then a healthy snack between. Thoughts?

    Thanks in advance!



    It's hard to say just by looking at your diary (so many other factors can be involved,) but my main reaction is that your protein is way too low and your carbs are too high. Try to up your protein to 120g a day at least, leaving out some of those carbs to make room.

    Spreading your food out throughout the day shouldn't be a huge factor, but keeping your carbs to after your workouts is best for them. Other than that, don't sweat it.

    Also, what is your training like?

    Kent

    ok, i just go by the presets here for carbs and protein... i will look.at adjusting them.
    i am typically doing 40 min of moderate intensity cardio on my elliptical
    as well as 10-15 reps on all the stations on my welder gym...both gym and elliptical are 4 days a week.

    I'd try mixing up your exercise a bit. Some high intensity interval training or free weight work could help shock your body into dropping weight more rapidly again. Otherwise, just stay the course! Remember the scale isn't always the best indicator of progress - try taking measurements to see if you're losing girth without necessarily losing pounds, it happens a lot.

    Hope that helps!
    Kent
  • kentmac
    kentmac Posts: 101 Member
    :smile:
    :smile:
  • trixiemou
    trixiemou Posts: 554 Member
    Hi,

    I am hoping you are still doing this.

    My question is, How do you know when you are starting to build muscle?

    My reason is that I have gained, only a little, weight in October when I have behaved in my eating (mostly) and have exercised more.
    CW. 135, current loss 13lb, height 5'4.5. ideal weight around 126lb. I am noticing inch loss, be it slowly.

    Thank you
  • conniehv40
    conniehv40 Posts: 442 Member
    I love this website because of posts like this!!!

    I will save this in case I have questions!

    Enjoy your successes-it's great!
  • Whimzeee
    Whimzeee Posts: 152 Member
    Kent -

    I just came across this comment on an exercise forum - is this true?

    When using low weights, hi reps, you increase muscle capillarization - meaning oxygen & nutrients get delivered deeper into the muscle. So when you go back to heavier lifting, your muscles will respond better & repair faster.
  • louastradf
    louastradf Posts: 1
    Hi, My name is Apryll I I am now 40yrs old I started in April my weight loss journey I was 387lbs I now weigh 343, never knew I could do that, I found this app and it really works I now eat better, but I am trying to incorporate exercise, because I am at a stand still now, I can't afford a gym I am a wife and mother of two, its really hard to find time for myself, what can I do at home to lose weight, my lower body is what I really need to lose, the 45lbls that I did lose is all in my upper part of my body. oh and I am 5 " 3 1/2
  • sanvanhaaften
    sanvanhaaften Posts: 118
    Thanks! I'm going to bump ;-)

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