Can someone cut through the bull and tell me the truth!
Replies
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It really all depends on what results you are looking for0
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This forum has been super helpful guys! There's just so much information out there that it's difficult to narrow down whats really important!
My question that I still have is concerning strength training routines: Currently I mix up my workouts a lot. For example, this week I've done 50 minutes on the elliptical, a 15 minute HIIT cardio youtube video (had class all day and then my waitressing job at night), a barre class, a hike, an insanity class, and a weights class. Am I getting a decent mix of cardio and strength? I'm already a fairly small person with not a ton to lose so my calorie limits are pretty low, so I like to workout enough to eat some calories back most days. I am just trying to drop 5-10 pounds and get some definition. Right now, my focus is on reducing body fat.
I've heard a lot about heavy lifting, but don't have much experience cause it intimidates me. I usually go to classes for strength training where I use 5-8 lb weights, resistance bands, etc. My understanding is that these classes won't necessarily build muscle, just endurance. Is that correct? Will it at least help me to maintain some lean body mass while I work to lose fat?0 -
So two big things. well 3.
1.) Calories- you must be at a calorie deficit to lose weight. Period. No working out required.
2.) Lifting weights will help retain muscle mass so you don't just look like a smaller version of what you are now.
3.) A well rounded fitness program for your health and wellness should/will include a cardiovascular component and a strength/resistance training program.
Those are the 3 big things.
You can start with the calories- that's easy. Log daily- buy a food scale- use MFP- or google TDEE and use that- either one is fine.
As for cardio- either for running- try couch to 5K- great beginner program- if you want to run. walking is fine- row machine- bike- whatever- not relevant unless you have a specific goal in mind.
For lifting
Strong lifts
New rules of lifting
starting strength
strong curves
or you can do body weight-
body by you
you are your own gym
convict conditioning
all great places to get started!
This!
3 more tips: weigh food in grams on a digital food scale, check the calorie listing matches the package of whatever you are eating, and don't forget to log drinks.0 -
I'm so tired of searching, googling, reading about "do this and do that" "and eat this and eat that"....
I just want to know the truth, the facts not the "it may" do this or that..
what am I referring to? work outs.. some say:
1. do cardio only for weight loss
2. do weights only for weight loss
3. do hiit only..
4. do slooooow long runs
5. work out only in the morning on empty stomach
6. work out when ever...
7. eat ... dont eat b4 working out...
do you see what I'm saying?? the list keeps going on! this is all so confusing...
I'm 39, 5'1 and I have 40lbs to hit my goal (125lbs). I'm a single mom of 2 little ones so I'm a bit sleep deprived most of the times. So I have signed up for gym where I work so I can go on my lunch hours.
My goal for now is to lose weight so I can fit into my work clothes as I just cant afford to buy new ones. Once I can get into them I can focus on the body definition that I want. But I just need to fit into my work clothes!
So I'm asking for help and I guess I'm venting a little...
..can you help?
For ME:
Cardio and weights is the way to go. This time around, I did resistance training pretty much from the beginning. The last time I was a size 12, I weighed about 150 lbs...I'm currently a loose size 12 at 190lbs.
I'm scared to try fasted cardio. Several years ago I ate a small breakfast (200-250 calories ) then did about an hour of treadmill. As I turned to get off the treadmill, I got so incredibly dizzy that it scared me.
I leave for the gym as soon as the last kid gets on the bus. I don't want errands, etc to give me an excuse to skip my workout.0 -
sarahrbraun wrote: »I leave for the gym as soon as the last kid gets on the bus. I don't want errands, etc to give me an excuse to skip my workout.
This made me smile this morning. I imagine you in your track suit, ready to sprint off to your "me" time.
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Workout consistently (whatever you want) and eat less than what you burn in a day (including your workout) and you will lose weight. Just set yourself up in mfp, log your workouts, and log your diet. Stay under your total allotment for the day.0
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ya know what lots of good advice here so I will just say that it all depends on what you want? Is the only thing your looking for to reach your goal of 40lbs lost? If so continue on with your caloric def and find and activity you enjoy. because it really doesn't matter other than it should be something you like because your going to be doing it a lot! I mix it up. Some days I will go to the gym and do HIIT other days I go for a hike on our local hill. The one thing I do consistantly is 3 days of weight training a week.0
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The truth... without the BS:
1) If you want to lose fat, you'll need to eat in a caloric deficit.
2) It is best to lose weight slowly, around 1- 1.5 lbs a week is a good, steady rate of fat loss and is sustainable for the long term.
3) You will get the best benefits from your training if you do some form of resistance training and cardio.
4) You can do low intensity steady state (LISS) or high intensity interval training (HIIT)to lose fat. In my opinion, it is best to alternate the two.
5) For your strength training, it is best to hop on a proven plan. Starting Strength, Stronglifts 5x5 and New Rules of Lifting for Women are all good plans. Pick one and stick with it.
6) Doing cardio in the morning before eating is a good way to burn fat but you don't have to do it that way to get good results. Just get your training in when you have the opportunity to. It is most important that you get to train at all.
7) You can eat before you train if you have to, just don't eat anything heavy because it could negatively impact your training session if you get nauseous (You probably won't be eating heavy things anyway since you are trying to lose weight).
8) People will nitpick and give you a hard time about tiny little details in your plan. Just keep in mind that those tiny little details are not nearly as important as the big picture. Also, remember that there is more than one way to skin a cat. Some people will say you need to be on a keto diet, somebody will tell you that you have to do yoga, somebody will tell you that you have to do P90X, etc.... All of those things are tools in your toolbox but you don't have to use all of those tools all the time. Find your groove and stay there until you hit your goals. Good luck.
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I sputtered and stalled a bit a few months back regarding my exercising at the gym.
I was getting so conflicted. Reading different forums/articles you got all kinds of opinions...ellipticals are great, ellipticals are worthless, weight machines at the gym are good, weight machines at the gym are worthless. Cardio is great, cardio is not where it's at.
I did throw my hands up and cry uncle. It's almost as bad as all the different fad diets out there telling you to eat this, don't eat that...blah blah blah.
Finally I got my head together and realized:
I LIKE the elliptical. I ENJOY it. I DO burn calories doing it. I break out in a sweat while using it. I have improved while using it - I could never really "run" in real life before for longer than 10 seconds. After working out on the elliptical AND taking my dog for frequent walks and gradually adding in a few sprints here or there, I was able to run (slow but still faster than a walk) .25 mile without stopping.
I LIKE spin class. I LIKE riding my bike. I enjoy doing them. I am burning more calories doing that, even if I'm not doing it like some fitness guru says I have to - than I would burn sitting on my @$$ on the couch.
I LIKE walking my dog. I ENJOY doing it. I am burning calories doing it.
I have lost 24 lbs since January. I am exercising multiple times a week. I never did that before. I am not training for the freaking Olympics.
And I am using the weight machines at the gym. I have seen an improvement in that I can lift at heavier settings than I could before. I can throw my bowling ball with more force than I could before. My waist is smaller and my hips are smaller than they were before. So while some "gurus" call them "worthless" - I call the machines my friends.
I realized I was letting all this 'information overload' cripple me and prevent me from doing anything.0 -
So two big things. well 3.
1.) Calories- you must be at a calorie deficit to lose weight. Period. No working out required.
2.) Lifting weights will help retain muscle mass so you don't just look like a smaller version of what you are now.
3.) A well rounded fitness program for your health and wellness should/will include a cardiovascular component and a strength/resistance training program.
This ^^0 -
Hi I agree with JoRocka and Meandering.
I would like to add that is about caloric deficit, but it also has to be quality food. I have become a true believer in whole plant foods but I know that is not for everyone.
To become leaner and more fit:
80% is nutrition use MFP to track
15% is getting oneself to exercise ( gym, hike, walk, etc)
5% is doing the exercise.
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I suggest you pick up this and give it a go.
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So two big things. well 3.
1.) Calories- you must be at a calorie deficit to lose weight. Period. No working out required.
2.) Lifting weights will help retain muscle mass so you don't just look like a smaller version of what you are now.
3.) A well rounded fitness program for your health and wellness should/will include a cardiovascular component and a strength/resistance training program.
Those are the 3 big things.
You can start with the calories- that's easy. Log daily- buy a food scale- use MFP- or google TDEE and use that- either one is fine.
As for cardio- either for running- try couch to 5K- great beginner program- if you want to run. walking is fine- row machine- bike- whatever- not relevant unless you have a specific goal in mind.
For lifting
Strong lifts
New rules of lifting
starting strength
strong curves
or you can do body weight-
body by you
you are your own gym
convict conditioning
all great places to get started!
cosign0 -
So two big things. well 3.
1.) Calories- you must be at a calorie deficit to lose weight. Period. No working out required.
2.) Lifting weights will help retain muscle mass so you don't just look like a smaller version of what you are now.
3.) A well rounded fitness program for your health and wellness should/will include a cardiovascular component and a strength/resistance training program.
Those are the 3 big things.
You can start with the calories- that's easy. Log daily- buy a food scale- use MFP- or google TDEE and use that- either one is fine.
As for cardio- either for running- try couch to 5K- great beginner program- if you want to run. walking is fine- row machine- bike- whatever- not relevant unless you have a specific goal in mind.
For lifting
Strong lifts
New rules of lifting
starting strength
strong curves
or you can do body weight-
body by you
you are your own gym
convict conditioning
all great places to get started!
This one...
I will add 1 or 2 things just to stick in your mind.
1. doing long cardio sessions only will burn your muscle for energy. That's why lifting is important. Your muscle is your metabolism. The more muscle you build...the better your metabolism.
2. Muscle burns fat. You body doesn't want to build muscle because it's hard for it to maintain it. In turn...your body has to constantly tap into the fat stores to maintain the muscle. I like the sound of that. AND...you won't get big and bulky.
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So two big things. well 3.
1.) Calories- you must be at a calorie deficit to lose weight. Period. No working out required.
2.) Lifting weights will help retain muscle mass so you don't just look like a smaller version of what you are now.
3.) A well rounded fitness program for your health and wellness should/will include a cardiovascular component and a strength/resistance training program.
Those are the 3 big things.
You can start with the calories- that's easy. Log daily- buy a food scale- use MFP- or google TDEE and use that- either one is fine.
As for cardio- either for running- try couch to 5K- great beginner program- if you want to run. walking is fine- row machine- bike- whatever- not relevant unless you have a specific goal in mind.
For lifting
Strong lifts
New rules of lifting
starting strength
strong curves
or you can do body weight-
body by you
you are your own gym
convict conditioning
all great places to get started!
cosign
its' a good expression right!!!
0 -
So two big things. well 3.
1.) Calories- you must be at a calorie deficit to lose weight. Period. No working out required.
2.) Lifting weights will help retain muscle mass so you don't just look like a smaller version of what you are now.
3.) A well rounded fitness program for your health and wellness should/will include a cardiovascular component and a strength/resistance training program.
Those are the 3 big things.
You can start with the calories- that's easy. Log daily- buy a food scale- use MFP- or google TDEE and use that- either one is fine.
As for cardio- either for running- try couch to 5K- great beginner program- if you want to run. walking is fine- row machine- bike- whatever- not relevant unless you have a specific goal in mind.
For lifting
Strong lifts
New rules of lifting
starting strength
strong curves
or you can do body weight-
body by you
you are your own gym
convict conditioning
all great places to get started!
cosign
its' a good expression right!!!
cosigned again …
LOL
Yes, it is and I have totally stolen it from you ….0 -
So two big things. well 3.
1.) Calories- you must be at a calorie deficit to lose weight. Period. No working out required.
2.) Lifting weights will help retain muscle mass so you don't just look like a smaller version of what you are now.
3.) A well rounded fitness program for your health and wellness should/will include a cardiovascular component and a strength/resistance training program.
Those are the 3 big things.
You can start with the calories- that's easy. Log daily- buy a food scale- use MFP- or google TDEE and use that- either one is fine.
As for cardio- either for running- try couch to 5K- great beginner program- if you want to run. walking is fine- row machine- bike- whatever- not relevant unless you have a specific goal in mind.
For lifting
Strong lifts
New rules of lifting
starting strength
strong curves
or you can do body weight-
body by you
you are your own gym
convict conditioning
all great places to get started!
cosign
its' a good expression right!!!
cosigned again …
LOL
Yes, it is and I have totally stolen it from you ….
Sine and Tan feel you're too obtuse with cosine.0 -
"I realized I was letting all this 'information overload' cripple me and prevent me from doing anything" [/quote]
This is what was happening to me. I'm a sucker for taking in to much information and I got myself into a bit of a tiz so I booked myself an appt with the PT yesterday at the gym and have started to figure out that people do the workouts they do because they ENJOY them. It doesn't matter what order you do them in as long as your doing it and doing some sort of activity is better than doing none....
Just from Body pump twice a week, running and cross trainer since xmas I managed to lose 7inches from hips, bust and waist!!
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chivalryder wrote: »So two big things. well 3.
1.) Calories- you must be at a calorie deficit to lose weight. Period. No working out required.
2.) Lifting weights will help retain muscle mass so you don't just look like a smaller version of what you are now.
3.) A well rounded fitness program for your health and wellness should/will include a cardiovascular component and a strength/resistance training program.
Those are the 3 big things.
You can start with the calories- that's easy. Log daily- buy a food scale- use MFP- or google TDEE and use that- either one is fine.
As for cardio- either for running- try couch to 5K- great beginner program- if you want to run. walking is fine- row machine- bike- whatever- not relevant unless you have a specific goal in mind.
For lifting
Strong lifts
New rules of lifting
starting strength
strong curves
or you can do body weight-
body by you
you are your own gym
convict conditioning
all great places to get started!
cosign
its' a good expression right!!!
cosigned again …
LOL
Yes, it is and I have totally stolen it from you ….
Sine and Tan feel you're too obtuse with cosine.
I try not to be acute on the boards. I feel it's the wrong angle to take- we might get to far off on a tangent.0 -
So two big things. well 3.
1.) Calories- you must be at a calorie deficit to lose weight. Period. No working out required.
2.) Lifting weights will help retain muscle mass so you don't just look like a smaller version of what you are now.
3.) A well rounded fitness program for your health and wellness should/will include a cardiovascular component and a strength/resistance training program.
Those are the 3 big things.
You can start with the calories- that's easy. Log daily- buy a food scale- use MFP- or google TDEE and use that- either one is fine.
As for cardio- either for running- try couch to 5K- great beginner program- if you want to run. walking is fine- row machine- bike- whatever- not relevant unless you have a specific goal in mind.
For lifting
Strong lifts
New rules of lifting
starting strength
strong curves
or you can do body weight-
body by you
you are your own gym
convict conditioning
all great places to get started!
^^^^^^^^
THIS!0 -
erinelizabeth882 wrote: »This forum has been super helpful guys! There's just so much information out there that it's difficult to narrow down whats really important!
My question that I still have is concerning strength training routines: Currently I mix up my workouts a lot. For example, this week I've done 50 minutes on the elliptical, a 15 minute HIIT cardio youtube video (had class all day and then my waitressing job at night), a barre class, a hike, an insanity class, and a weights class. Am I getting a decent mix of cardio and strength? I'm already a fairly small person with not a ton to lose so my calorie limits are pretty low, so I like to workout enough to eat some calories back most days. I am just trying to drop 5-10 pounds and get some definition. Right now, my focus is on reducing body fat.
I've heard a lot about heavy lifting, but don't have much experience cause it intimidates me. I usually go to classes for strength training where I use 5-8 lb weights, resistance bands, etc. My understanding is that these classes won't necessarily build muscle, just endurance. Is that correct? Will it at least help me to maintain some lean body mass while I work to lose fat?
From what I know of the strength classes they are really more about cardio than strength. I really don't know if it does much for maintaining muscle.
Realize that five to eight pounds is nothing to lift for most people although not all. Most women I know have purses that weigh more than that which they carry around all the time. For that matter, if the amount of weight used is not being increased, or the difficulty is not being increased, then strength is likely not increasing either.
Strength training that will increase your strength is progressive, that is, it continues to strive to increase the amount a weight you lift. That is the sort of strength workout I know will help maintain muscle mass.
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erinelizabeth882 wrote: »This forum has been super helpful guys! There's just so much information out there that it's difficult to narrow down whats really important!
My question that I still have is concerning strength training routines: Currently I mix up my workouts a lot. For example, this week I've done 50 minutes on the elliptical, a 15 minute HIIT cardio youtube video (had class all day and then my waitressing job at night), a barre class, a hike, an insanity class, and a weights class. Am I getting a decent mix of cardio and strength? I'm already a fairly small person with not a ton to lose so my calorie limits are pretty low, so I like to workout enough to eat some calories back most days. I am just trying to drop 5-10 pounds and get some definition. Right now, my focus is on reducing body fat.
I've heard a lot about heavy lifting, but don't have much experience cause it intimidates me. I usually go to classes for strength training where I use 5-8 lb weights, resistance bands, etc. My understanding is that these classes won't necessarily build muscle, just endurance. Is that correct? Will it at least help me to maintain some lean body mass while I work to lose fat?
I, for now, am doing a strength training routine, with dumbells, at home. Full body, all the muscles. Also with 7-10 lbs dumbells (each, obviously).
I wonder the same thing... is this enough to maintain muscle while losing fat (I'm eating at a deficit, fat loss is my main goal)??
I do 12-15 reps of each exercise and the last rep is always a struggle. 3 sets. 30 min cardio as warm up. 3 x a week. I try to do some sort of workout on rest days (elliptical, bootcamp, walking, etc.) And Sundays I don't do squat, haha.
I know some girls out there lift like TEN times these amounts, lol... but for now it's impossible for me to invest in a gym... and very (very) hard to invest in new equipment. Are these 9 lbs dumbells all right for muscle maintenance (and hopefully gain)?
Can anyone shed some light on us?
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My goal for now is to lose weight
Most weight loss happens in the kitchen. You can run your *kitten* off on a treadmill for an hour and only burn like 200 calories. It's far easier to create a deficit by simply not eating the 200 calories to begin with.
So while exercise is great for getting/staying fit, I would not stress very much about what kind of exercise to do if your goal is weight loss. If your goal is weight loss, the thing you should primarily be concerned about is tracking what you eat and making sure you are eating a calorie deficit.
If you want to exercise, too, that's bonus.
Many people espouse a 80/20 split between diet and exercise to lose weight.
I've lost 25 pounds so far with no exercise at all. I just maintain a calorie deficit by controlling what I eat.0 -
At your weight you should not run. You will injure yourself.once you have an overuse injury you will be really hard pressed to reach your goals. I strongly suggest you check out the videos of Bret Contreras on YouTube. He is an excellent trainer who focuses on training women. You need to do strength exercises – – weightlifting. You also need to do conditioning exercises which are also known as cardio. The easiest way to do cardio when you are just starting out with your exercise regimen is to buy a video like 21 day fix or 30 day shred. The way the videos work is they always show a hard way and easy way to do the exercises. The teachers are good motivators and you can do the cardio – – conditioning --exercises in your living room.
I'm sure you know that you must in just fewer calories then your body burns in order to lose weight and get the figure you desire. This application is really helpful but you also need a food scale. And you're going to have to spend time preparing your food.
Good luck and don't be discouraged remember there will always be some setbacks but it's actually great to have fitness goals because they're just for you.0 -
1. do cardio only for weight loss
2. do weights only for weight loss
3. do hiit only..
4. do slooooow long runs
5. work out only in the morning on empty stomach
6. work out when ever...
7. eat ... dont eat b4 working out...
Calorie deficit for weight loss. That's it. No special foods, no taboo foods, just a calorie deficit.
Exercise for fitness. What are your goals? If it's just to see the scale number go down, eat at a deficit and you're good. If you exercise, you'll have more calories to eat, which is always nice.
If your goal is to have a firm, fit body rather than just a lighter weight version of the body you have now, then you might consider grabbing some weights, or doing at least some form of resistance or strength training. This can be body weight, dumbbells, barbells, kettlebells, etc. Find what you like, do what you have access to, start where you can work with good form. After some time, you might find yourself wanting to move on to bigger things or different workouts.
As for cardio, it's good for ya, and a good companion to the strength work. Walking, kickboxing, dancing, running, hiking, HIIT - again, find what you like, mix it up, do what fits in your day.
Personally, I found that a small calorie deficit has been best for losing fat. Combined with alternating days of strength and cardio (dumbbells at home, majority of my workouts coming from FitnessBlenderand running or walking, plus the occasional kickboxing DVD) for 30-60 minutes a day, I have achieved my goals and kept the weight off for about three years. I eat the foods I like, no special diet, no foods off limits - I eat what fits into my goals and enjoy every bite.
My goal is to eat as much as I can while still losing or maintaining my weight (depending on current goals).
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Bottom line is a Calorie deficit. Exercise for an even further calorie deficit. It's as basic as that.0
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^^^ that right there is awesone advise with even better explanation of the *why*rileysowner wrote: »erinelizabeth882 wrote: »This forum has been super helpful guys! There's just so much information out there that it's difficult to narrow down whats really important!
My question that I still have is concerning strength training routines: Currently I mix up my workouts a lot. For example, this week I've done 50 minutes on the elliptical, a 15 minute HIIT cardio youtube video (had class all day and then my waitressing job at night), a barre class, a hike, an insanity class, and a weights class. Am I getting a decent mix of cardio and strength? I'm already a fairly small person with not a ton to lose so my calorie limits are pretty low, so I like to workout enough to eat some calories back most days. I am just trying to drop 5-10 pounds and get some definition. Right now, my focus is on reducing body fat.
I've heard a lot about heavy lifting, but don't have much experience cause it intimidates me. I usually go to classes for strength training where I use 5-8 lb weights, resistance bands, etc. My understanding is that these classes won't necessarily build muscle, just endurance. Is that correct? Will it at least help me to maintain some lean body mass while I work to lose fat?
From what I know of the strength classes they are really more about cardio than strength. I really don't know if it does much for maintaining muscle.
Realize that five to eight pounds is nothing to lift for most people although not all. Most women I know have purses that weigh more than that which they carry around all the time. For that matter, if the amount of weight used is not being increased, or the difficulty is not being increased, then strength is likely not increasing either.
Strength training that will increase your strength is progressive, that is, it continues to strive to increase the amount a weight you lift. That is the sort of strength workout I know will help maintain muscle mass.0 -
galengentry wrote: »At your weight you should not run..
Huh???
The originator is in the order of 165lbs, there's nothing excessive about that. It'd take about 9 to 12 weeks to get to the stage of continuous running for 30 minutes four times per week.
What's the basis for your assertion that she shouldn't run?0 -
There's a function on google called google scholar, it will lead you to scientific peer review studies and eliminate the bs.0
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@loxottica You can do HIIT. I used to run long slow miles, 5 miles at 5MPH and I started doing HIIT on the treadmill. It was tough, but you'll train yourself to run at 7.0, 7.5, even 8. The great thing is you know the runs are for a short time. My HIIT workouts are now 22-25 min vs 50. Gotta love that.0
This discussion has been closed.
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