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Of course it is. Isn't everything? But the laws of physics still apply. The difference is in the simplifying assumptions used. We already discussed the differences (mechanics of running, efficiency, etc) at length.
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Ditto on the power rack with no spotter. I lift in the 6-8 rep range. If I were lifting close to my 1 rep max, I'd use a spotter. You can also use rest-pause. If you think you have a little left in you but not enough for a good rep, rack the bar for 10 seconds or so then push out the last rep. You'll develop a pretty good…
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This is another reason HRM's are not so good for strength training. HRMs are pretty good for steady state cardio. Less so for intervals and the like. I believe most manufacturers say so in their literature.
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Accumeasure caliper ($15 delivered). Has a snap-in-place slide mechanism that "records" your abdominal skin fold thickness without requiring a helper. They provide a chart for conversion to BF%, but all you really need is to trend the skin fold thickness. Very consistent as long as you use a body landmark to measure in the…
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In my personal experience, the BF scales are neither accurate nor consistent. The handheld devices seem to be more accurate and more consistent, but are not perfect either. In either case, to track your trend, you must have consistent hydration levels each time you measure. Follow manufacturer's recommendations regarding…
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Where's the "like" button on this thing? I've had an internet crush on you for some time. Brains and braun are not mutually exclusive. I recently separated from the military where my field was "technical" (submarines/nuclear). Apologize for the technical jargon, but I still look good in uniform ;-)
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Neither uninformed theory nor hearsay. It's the basic immutable laws of physics published in every physics book since Newton. The thread already explained why running burns more calories than walking. Thanks for backing up the physics with a study.
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Just need a barbell bar, dumbell bars, and sufficient weight for what you can lift. Weight plates sell for around $1 per pound at Walmart. You can do a great deal with only this. If funds and space allow, buy a bench. Price and features vary, but you can get one for less than $150. A doorway chinup bar is around $30.
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Intuitively, it seems walking would be a more energy efficient means to travel a given distance than running (not a more time efficient means). With running your are expending additional energy lifting your body weight off the ground. When walking, one foot remains in contact with the ground at all times. This explains the…
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As your efficiency improves you will expend less energy for the same output. A more efficient runner will burn fewer calories over a given distance than a less efficient runner (all other factors being consistent).
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Work is force times distance. Force is mass times acceleration. Ergo work is mass times acceleration times distance. Intervals require more acceleration than steady state running...more energy/calories if your intervals are at sufficient frequency. Acceleration is not the same as speed. It is the rate of change in momentum.
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Efficiency is work output divided by work input. If you get out all you put in you would be 100% efficient. This is never the case in the real world due to losses in efficiency from friction, etc. Think of it this way. Running 5 miles on a paved surface is easier than slogging 5 miles through knee-deep mud. Same distance…
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Ooooh, Ooooh, teacher, I know! I know! [he said with arm raised] Here is the physics answer: Work/energy (i.e. calories) is force times distance. Increase calories by going greater distance or using greater force. Distance is obvious. Regarding force, a heavier person will burn more calories going the same distance. Also 5…
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You can out-eat any exercise program. Depending on your pace, it can take 25 minutes of treadmill time to burn off one glazed doughnut. Fat loss is 80% kitchen and 20% gym.
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I was in a similar boat. Lost a bunch of weight then plateaued. Upped my calories and lost some more weight then plateaued. Then I started Lyle McDonald's RFL plan and lost 6 pounds in the next five days. I basically kept my calories the same but dumped the carbs and upped the protein. Shocked my body through the plateau.…
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Heavy lifting should be part of your "all out fat loss routine." This will maximize the fraction of your WEIGHT loss that is FAT loss.
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www.fat2fitradio.com
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As a former member of the military I have never been a fan of the BF measurement technique they use. They basically take the difference between your neck and waist circumference and get a BF% from a table based on your height. The problem is some people have larger or thinner necks than others. I've seen very overweight…
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http://www.fat2fitradio.com/tools/ Several good calculators on this site. They also have an iPhone app.
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Add resistance training to your routine.
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For pullups I recommend doing negatives (help yourself up and slowly resist your bodyweight on the way back down with no help). These will make you very sore and improve your strength. Also they sell giant rubber bands for cross fit to assist with pull-ups (see their website). You loop it around the bar and place your foot…
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I just started adding HIIT after weight training once or twice a week. Rather than run for time I used a HRM. I sprinted until I reached 90-95% max HR (you can pick your own range...your body will tell you when it's had enough), then walked until my HR dropped to 70% max HR. Repeat until desired training duration complete.…
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30 days for you to notice. 60 days for your friends to notice. 90 days for everyone else to notice.
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I would also add a recovery drink (whey protein for example) after a strength workout. Even a glass of milk/snack/meal with quality protein/carbs...something to help with the recovery process when your body needs it most.
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I'm sure you'll get differing opinions. I started with 3 months of P90X last Christmas. I read NROL and am currently doing a modified version of the program but sticking with the principles of the book. P90X was great for weight loss, muscular and cardiovascular endurance, and establishing a fitness base for later lifting.…
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Much ado about nothing as Shakespeare would say. He also said a rose by any other name would smell as sweet. A less eloquent person once said if it walks, quacks, and swims like a duck...you get the idea. So in summary, strength training may lower your resting HR and enable you to run farther, faster, and with less…
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If you were allowed to do only one exercise the rest of your life, I think you would be hard pressed to find a more effective single exercise than the squat for overall fitness, strength, cardio, abs, posture, body composition, and even a longer healthier life. That might be a topic for another thread.
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To test your theory I recommend 8 sets of heavy barbell back squats to failure. Use a weight that you can do for only 8-10 reps per set. Rest a minute or two between sets. Once you catch your breath and your heart rate returns to normal, please post the results of this experiment. I am confident you will find your…
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Two things have worked for me: 1) Use a stool and provide just enough assistance with your legs to get over the bar, then leave the stool and do a negative (resist as best you can on the way down). This is the method recommended for P90X beginners. 2) Momentum...Adjust your distance to the bar so your feet are on a stable…
