What actually works?!
Replies
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vivmom2014 wrote: »Moderate, sensible, not-overly-aggressive calorie deficit.
Accurate weighing of food & logging.
Not giving up.
Not rushing.
This. Focus on learning correct portion sizes, accurate tracking and then pace yourself
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vivmom2014 wrote: »vivmom2014 wrote: »everything that's been said already is pretty good advice. I want to emphasize weight training...it it by far the best way to shed fat! Leave your ego at the door and don't be afraid to look stupid if you're a beginner. (unless you don't have shame then that's even better!) PLEASE DO COMPOUND LIFTS! PLEASE!
PS. Low intensity cardio (bike or treadmill or jog for 30 or more minutes) is a great way to waste your time if you're looking to shed fat.
No offense, but I find this really ignorant. Exercise is always good. It is not a waste of time.
No offense taken. Obviously any form of exercise is good but why opt for the least effective method when you know there's a better method out there? Next time I'll try getting my point across with a little more tact!
Then stop using words like "better" - it's a qualifier that implies someone who cannot or does not desire to lift weights is somehow inferior.
But it IS better... If you're not ABLE to do weight training then that's just the hand you've been dealt in life and you do your best with it (though I see a guy at my gym that comes in a trains and he's missing a leg...so it's gotta be a good excuse).
But if you don't DESIRE to do weight training then you just gotta be able to accept the fact that you're not doing the most you can do to reach your goals.
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sunnybeaches105 wrote: »everything that's been said already is pretty good advice. I want to emphasize weight training...it it by far the best way to shed fat! Leave your ego at the door and don't be afraid to look stupid if you're a beginner. (unless you don't have shame then that's even better!) PLEASE DO COMPOUND LIFTS! PLEASE!
PS. Low intensity cardio (bike or treadmill or jog for 30 or more minutes) is a great way to waste your time if you're looking to shed fat.
Weight training burns very few calories so it's not the best way to create a calorie deficit. Over time, additional muscle mass will help someone by increasing the calories their body burns. The best way to create a calorie deficit is with diet. One can also use steady state cardio because it's a fantastic calorie burner. I both lift and run for these reasons.
I don't disagree with your statements but I need to clarify what I meant by weight training.
I agree with your claims if you look at weight training as going to the gym and doing low intensity weight training. To clarify, by weight training I mean intense weight training with mandatory compound lifts that incorporate major muscles and pump your body full of testosterone to promote muscle growth and fat burning. By weight training I mean that you're sweating at the end, like you would after intense cardio. This type of weight training burns calories even after you're done training. It's like doing cardio WITH weight training.
Yea. weight training. Not circuit training or with machines. It doesn't burn that many calories. When you go under the bar and squat for 1 rep max or even a 3-5 rep PR, you're there for 1 minute at the high end. How many calories do you think that really burns? When I go out and do 400 pound farmers' carries, that probably burns a few more calories, but even then I burn more when I run.0 -
vivmom2014 wrote: »Moderate, sensible, not-overly-aggressive calorie deficit.
Accurate weighing of food & logging.
Not giving up.
Not rushing.
This.0 -
vivmom2014 wrote: »vivmom2014 wrote: »everything that's been said already is pretty good advice. I want to emphasize weight training...it it by far the best way to shed fat! Leave your ego at the door and don't be afraid to look stupid if you're a beginner. (unless you don't have shame then that's even better!) PLEASE DO COMPOUND LIFTS! PLEASE!
PS. Low intensity cardio (bike or treadmill or jog for 30 or more minutes) is a great way to waste your time if you're looking to shed fat.
No offense, but I find this really ignorant. Exercise is always good. It is not a waste of time.
No offense taken. Obviously any form of exercise is good but why opt for the least effective method when you know there's a better method out there? Next time I'll try getting my point across with a little more tact!
Then stop using words like "better" - it's a qualifier that implies someone who cannot or does not desire to lift weights is somehow inferior.
But it IS better... If you're not ABLE to do weight training then that's just the hand you've been dealt in life and you do your best with it (though I see a guy at my gym that comes in a trains and he's missing a leg...so it's gotta be a good excuse).
But if you don't DESIRE to do weight training then you just gotta be able to accept the fact that you're not doing the most you can do to reach your goals.
Here - I love T Nation even though they occasionally get a bit overboard on the bro *kitten*, but even they have some articles on this:
https://www.t-nation.com/training/tip-do-hiit-followed-by-steady-state-cardio
As for weight lifting being the be-all-end-all, here:
https://www.t-nation.com/training/all-muscle-no-iron
The reality is there are many paths to fitness, even the lean and muscular look. Yea, if you want a true bodybuilder's physique, then you must lift weights, but gymnasts have some pretty damned strong bodies.0 -
vivmom2014 wrote: »vivmom2014 wrote: »everything that's been said already is pretty good advice. I want to emphasize weight training...it it by far the best way to shed fat! Leave your ego at the door and don't be afraid to look stupid if you're a beginner. (unless you don't have shame then that's even better!) PLEASE DO COMPOUND LIFTS! PLEASE!
PS. Low intensity cardio (bike or treadmill or jog for 30 or more minutes) is a great way to waste your time if you're looking to shed fat.
No offense, but I find this really ignorant. Exercise is always good. It is not a waste of time.
No offense taken. Obviously any form of exercise is good but why opt for the least effective method when you know there's a better method out there? Next time I'll try getting my point across with a little more tact!
Then stop using words like "better" - it's a qualifier that implies someone who cannot or does not desire to lift weights is somehow inferior.
But it IS better... If you're not ABLE to do weight training then that's just the hand you've been dealt in life and you do your best with it (though I see a guy at my gym that comes in a trains and he's missing a leg...so it's gotta be a good excuse).
But if you don't DESIRE to do weight training then you just gotta be able to accept the fact that you're not doing the most you can do to reach your goals.
What do you know about my goals? And what's this: "it's gotta be a good excuse"? According to whom, you?
Look - I've got nothing against weight lifting. But stop with all the judging. As someone else has stated, there are many paths to fitness. If someone is healthy & content with how they look and feel, who are you to say that they could be doing something "better"?
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sunnybeaches105 wrote: »vivmom2014 wrote: »vivmom2014 wrote: »everything that's been said already is pretty good advice. I want to emphasize weight training...it it by far the best way to shed fat! Leave your ego at the door and don't be afraid to look stupid if you're a beginner. (unless you don't have shame then that's even better!) PLEASE DO COMPOUND LIFTS! PLEASE!
PS. Low intensity cardio (bike or treadmill or jog for 30 or more minutes) is a great way to waste your time if you're looking to shed fat.
No offense, but I find this really ignorant. Exercise is always good. It is not a waste of time.
No offense taken. Obviously any form of exercise is good but why opt for the least effective method when you know there's a better method out there? Next time I'll try getting my point across with a little more tact!
Then stop using words like "better" - it's a qualifier that implies someone who cannot or does not desire to lift weights is somehow inferior.
But it IS better... If you're not ABLE to do weight training then that's just the hand you've been dealt in life and you do your best with it (though I see a guy at my gym that comes in a trains and he's missing a leg...so it's gotta be a good excuse).
But if you don't DESIRE to do weight training then you just gotta be able to accept the fact that you're not doing the most you can do to reach your goals.
Here - I love T Nation even though they occasionally get a bit overboard on the bro *kitten*, but even they have some articles on this:
https://www.t-nation.com/training/tip-do-hiit-followed-by-steady-state-cardio
As for weight lifting being the be-all-end-all, here:
https://www.t-nation.com/training/all-muscle-no-iron
The reality is there are many paths to fitness, even the lean and muscular look. Yea, if you want a true bodybuilder's physique, then you must lift weights, but gymnasts have some pretty damned strong bodies.
Yeah gymnasts have great bodies cuz they do weight-lifting (i.e. they lift themselves) But ok, I really need to step back and check myself before posting things! Maybe I should say resistance training instead of weight training and that yes, there are many different avenues to achieving your fitness goals. Anyway, sunnybeaches, thank you for giving me a big "check yourself before you wreck yourself" slap in the face!0 -
sunnybeaches105 wrote: »vivmom2014 wrote: »vivmom2014 wrote: »everything that's been said already is pretty good advice. I want to emphasize weight training...it it by far the best way to shed fat! Leave your ego at the door and don't be afraid to look stupid if you're a beginner. (unless you don't have shame then that's even better!) PLEASE DO COMPOUND LIFTS! PLEASE!
PS. Low intensity cardio (bike or treadmill or jog for 30 or more minutes) is a great way to waste your time if you're looking to shed fat.
No offense, but I find this really ignorant. Exercise is always good. It is not a waste of time.
No offense taken. Obviously any form of exercise is good but why opt for the least effective method when you know there's a better method out there? Next time I'll try getting my point across with a little more tact!
Then stop using words like "better" - it's a qualifier that implies someone who cannot or does not desire to lift weights is somehow inferior.
But it IS better... If you're not ABLE to do weight training then that's just the hand you've been dealt in life and you do your best with it (though I see a guy at my gym that comes in a trains and he's missing a leg...so it's gotta be a good excuse).
But if you don't DESIRE to do weight training then you just gotta be able to accept the fact that you're not doing the most you can do to reach your goals.
Here - I love T Nation even though they occasionally get a bit overboard on the bro *kitten*, but even they have some articles on this:
https://www.t-nation.com/training/tip-do-hiit-followed-by-steady-state-cardio
As for weight lifting being the be-all-end-all, here:
https://www.t-nation.com/training/all-muscle-no-iron
The reality is there are many paths to fitness, even the lean and muscular look. Yea, if you want a true bodybuilder's physique, then you must lift weights, but gymnasts have some pretty damned strong bodies.
Yeah gymnasts have great bodies cuz they do weight-lifting (i.e. they lift themselves) But ok, I really need to step back and check myself before posting things! Maybe I should say resistance training instead of weight training and that yes, there are many different avenues to achieving your fitness goals. Anyway, sunnybeaches, thank you for giving me a big "check yourself before you wreck yourself" slap in the face!
cheers0 -
vivmom2014 wrote: »"Low" calorie may lead to "100%+ regains" (whatever that is) but a sensible lowering of calories has a great success rate. In fact, I found that restricting carbohydrates was very counter productive. It was a pain in the rear and I couldn't keep it up. All of the weight I lost eating low carb came roaring back. Not so with a moderate calorie deficit.
Also cravings when cutting carbs are out of his world
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everything that's been said already is pretty good advice. I want to emphasize weight training...it it by far the best way to shed fat! Leave your ego at the door and don't be afraid to look stupid if you're a beginner. (unless you don't have shame then that's even better!) PLEASE DO COMPOUND LIFTS! PLEASE!
PS. Low intensity cardio (bike or treadmill or jog for 30 or more minutes) is a great way to waste your time if you're looking to shed fat.
I am pretty knowledgeable about weight training, definitely not an expert. Honestly that is the only way I have lost weight and actually kept it off because I was gaining muscle. Just fell off track because I hurt my back
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sunnybeaches105 wrote: »everything that's been said already is pretty good advice. I want to emphasize weight training...it it by far the best way to shed fat! Leave your ego at the door and don't be afraid to look stupid if you're a beginner. (unless you don't have shame then that's even better!) PLEASE DO COMPOUND LIFTS! PLEASE!
PS. Low intensity cardio (bike or treadmill or jog for 30 or more minutes) is a great way to waste your time if you're looking to shed fat.
Weight training burns very few calories so it's not the best way to create a calorie deficit. Over time, additional muscle mass will help someone by increasing the calories their body burns. The best way to create a calorie deficit is with diet. One can also use steady state cardio because it's a fantastic calorie burner. I both lift and run for these reasons.
I don't disagree with your statements but I need to clarify what I meant by weight training.
I agree with your claims if you look at weight training as going to the gym and doing low intensity weight training. To clarify, by weight training I mean intense weight training with mandatory compound lifts that incorporate major muscles and pump your body full of testosterone to promote muscle growth and fat burning. By weight training I mean that you're sweating at the end, like you would after intense cardio. This type of weight training burns calories even after you're done training. It's like doing cardio WITH weight training.
Any weight training is good for you.0 -
^^^TRUTHeverything that's been said already is pretty good advice. I want to emphasize weight training...it it by far the best way to shed fat! Leave your ego at the door and don't be afraid to look stupid if you're a beginner. (unless you don't have shame then that's even better!) PLEASE DO COMPOUND LIFTS! PLEASE!
PS. Low intensity cardio (bike or treadmill or jog for 30 or more minutes) is a great way to waste your time if you're looking to shed fat.
If you want to become the best version of yourself, compound strength training is a must. That's just nature for both males and females.
If you have different goals, cool!
To each his/her own...0 -
What's working for me is realising that it's not rocket science. It takes me ages to shift 1lb because I'm a lazy loser at the moment, but I'm doing it and I'm sticking with it. Dedication is a great tool.. Good luck X0
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sunnybeaches105 wrote: »everything that's been said already is pretty good advice. I want to emphasize weight training...it it by far the best way to shed fat! Leave your ego at the door and don't be afraid to look stupid if you're a beginner. (unless you don't have shame then that's even better!) PLEASE DO COMPOUND LIFTS! PLEASE!
PS. Low intensity cardio (bike or treadmill or jog for 30 or more minutes) is a great way to waste your time if you're looking to shed fat.
Weight training burns very few calories so it's not the best way to create a calorie deficit. Over time, additional muscle mass will help someone by increasing the calories their body burns. The best way to create a calorie deficit is with diet. One can also use steady state cardio because it's a fantastic calorie burner. I both lift and run for these reasons.
I don't disagree with your statements but I need to clarify what I meant by weight training.
I agree with your claims if you look at weight training as going to the gym and doing low intensity weight training. To clarify, by weight training I mean intense weight training with mandatory compound lifts that incorporate major muscles and pump your body full of testosterone to promote muscle growth and fat burning. By weight training I mean that you're sweating at the end, like you would after intense cardio. This type of weight training burns calories even after you're done training. It's like doing cardio WITH weight training.
I disagree. I do a very intense 45-60min weight liftng session that has me swearing, sweating, red in the face and generally not a pretty sight. I lift up to 1.5 times my own body weight, rest 1 min between sets and a couple of minutes faffing about. It really doesn't burn half as much as the running I do, in half the time.
Here's the really bad news, it doesn't even raise my BMR that much, that 5lbs extra muscle I've built over the years burns perhaps 50 calories extra a day.
It burns calories, not many compared to my cardio, but I do it because it makes me a stronger runner, swimmer and cyclist.
It also is very aesthetically pleasing! I wouldn't expect it to burn my body fat though. I have to restrict just the right amount of calories to do that.
Oh, and I get a little testosterone, but not a lot!0 -
In addition to everything mentioned above, habit. Building habits that will help you maintain your weight loss is very important. No matter what kind of program you follow, if you don't have an action plan for maintenance the weight will always come back.0
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