Originally posted by: Hoober
Originally posted by: Geekbabe
Originally posted by: Hoober
Originally posted by: Geekbabe
Ok,I'm going to try really hard to run every single day,how long should it be before I start seeing some results? Any hints or tips from you runners would be appreciated here.I want max return for my exercise time
I started running regularly again in January. I'm starting to see some weight loss after about four weeks. I think you really start to get results in a couple of months if you keep at it.
Don't run every day. Give yourself at least one day off so that your muscles can heal.
Ok,what do you do on the off day? With P walking it was great because everyday wasn't too much,I'll want to supplement my runs with something else.
You could work out other muscles instead of your leg muscles. Situps? Pushups? Eventually chinups (Maybe you can do them now, I don't know). But you have to give you muscles time to rebuild.
I'll probably pick up a set of wrist weights to wera while running, maybe I'll supplement with some swimming we have a great Y here in town with a nice pool and such that offers family plans
I got so much good out of changing my diet and doing all that walking that I'm really encouraged now and wanting to do more,maybe I'll get a bike this spring too
Originally posted by: Roger
I am a grease monkey, so therefor there was no insult
Well,I won't be needing your dipstick to check my oil, thanks anyway though
A well-respected grease monkey.Originally posted by: Roger
I am a grease monkey, so therefor there was no insult
Originally posted by: Geekbabe
Originally posted by: Roger
I am a grease monkey, so therefor there was no insult
Well,I won't be needing your dipstick to check my oil, thanks anyway though
C'mon, I want to know about block heaters.
Originally posted by: Roger
Need batteries ?
Rotflmao!! no but I'll be happy to loan you my bicycle pump
One of the mistake most recreational runners make is not consuming enough calories. Just make sure you are eating enough calories to fuel your daily running. There's nothing wrong with running everyday without a day of break as long. As long as your body is used to it, you won't even feel a thing.
And for those people who say they don't have time in the morning, how about after work in the evening? I did that for about 3 months, then switched to morning.
And for those people who say they don't have time in the morning, how about after work in the evening? I did that for about 3 months, then switched to morning.
I would but if I work out at night, I cannot sleep! I just work out on my off days (3-4 a week since I work 12 hour shifts) and for me, that works. I wish I had more time on my working days...but such is life!
Originally posted by: MrsSkoorb
I would but if I work out at night, I cannot sleep! I just work out on my off days (3-4 a week since I work 12 hour shifts) and for me, that works. I wish I had more time on my working days...but such is life!
That's strange. My first 3 months when I workout at night, I slept like a puppy from a good workout. I knew I would get sore and tired after running at first.. that's why I started on a night shift so it wouldn't affect me during the day.
Originally posted by: kt
Originally posted by: MrsSkoorb
I would but if I work out at night, I cannot sleep! I just work out on my off days (3-4 a week since I work 12 hour shifts) and for me, that works. I wish I had more time on my working days...but such is life!
That's strange. My first 3 months when I workout at night, I slept like a puppy from a good workout. I knew I would get sore and tired after running at first.. that's why I started on a night shift so it wouldn't affect me during the day.
Same here. I started running when I got home from work. I've slept like a baby for a month now.
Originally posted by: Hoober
Originally posted by: kt
Originally posted by: MrsSkoorb
I would but if I work out at night, I cannot sleep! I just work out on my off days (3-4 a week since I work 12 hour shifts) and for me, that works. I wish I had more time on my working days...but such is life!
That's strange. My first 3 months when I workout at night, I slept like a puppy from a good workout. I knew I would get sore and tired after running at first.. that's why I started on a night shift so it wouldn't affect me during the day.
Same here. I started running when I got home from work. I've slept like a baby for a month now.
Not me...I am a bad sleeper anyhow and with all the adrenaline from running, I am doomed!
Please read this:Originally posted by: Geekbabe
I intend to,i feels really good to be active and I figure nothing beats running for cardio, fax blaster to the max
Aerobics for Fat Loss? Not.
by David Studenick
In the years I have been training, I have seen any number of overweight folks (myself included) slaving away daily on steppers, bicycles, or jogging in an attempt to rid themselves of excess bodyfat. Moreover, I see very few of these poor, misguided souls engaged in productive strength training, the kind that produces results. Sadly, these people are on the wrong track. They are putting themselves at risk for overuse injuries and likely digging a huge hole in their recovery ability all for a limited return on their investment.
At any rate, I?m not going to debate the necessity or the effectiveness of cardio training as a means of strengthening the heart and lungs. I am, however, going to explain why it is a poor method of getting rid of bodyfat as well as suggesting a sensible alternative that really works.
Your body at any given time is either gaining weight, maintaining weight, or losing weight as a direct result of the amount of calories consumed minus the amount of calories burned as shown in the following equation:
X = Calories consumed ? Calories burned
If X > 0, then you are gaining weight (caloric excess)
If X = 0, you are maintaining weight (maintenance)
If X < 0, you are losing weight (caloric deficit)
Sadly, this means you will need to count calories and keep track of daily activity, at least for a little while, until you have a good idea of how much to eat to effect the desired change. While I understand that this is tedious, failure to pay attention to this critical area will ensure endless frustration in your quest for a leaner body.
So, in order to lose weight, it is necessary to have a caloric deficit. However, I am assuming that most readers of this article are interested in fat loss rather than weight loss. One of my pet peeves is the huge amount of misinformation published in women?s magazines where it seems like the only important thing is a person?s weight. While a scale is a useful tool, the data resulting from its use can be rather useless without sensible application of a tape measure to verify whether it is muscle or fat that is being burned. A 180 lb. male at 10% bodyfat looks a heck of a lot more impressive than a 180 lb. male at 20% bodyfat.
It is an unfortunate fact of nature that your body does not want to burn fat. In times of caloric deficit, your body will preferentially burn muscle before it will burn fat. This is a survival mechanism. To maintain one pound of muscle requires approximately 100 calories per day. Getting rid of this muscle reduces your body?s metabolism and will allow you to live on less food and will allow your fat stores to last longer.
On the other hand, your body?s survival mechanism can work in your favor. It is impossible for your body to build or maintain muscle mass and use it as fuel at the same time. Building or maintaining muscle mass is your body?s survival mechanism in response to a training stimulus imposed by high intensity strength training. This stimulus sends a message to the body ?Get stronger or I will kill you!? Obviously, the body will respond by synthesizing new muscle tissue.
Therefore the trick to having a healthier, leaner body is to satisfy two basic requirements:
1. Caloric deficit to burn body tissue
2. Strength training to ensure that it is fat tissue that is burned
Now I am going to discuss four basic options for losing weight:
1. Diet only
2. Diet and aerobics
3. Diet and strength training
4. Diet, strength training, and aerobics
First, I will discuss the diet only option. One pound of fat contains 3500 calories. By reducing calories by 100 calories a day, you could theoretically get rid of 10 pounds of fat in a year. However, it is likely that after losing a few of pounds, your body will adapt by lowering your metabolism. Moreover, it is likely that at lease some of this weight loss will be muscle mass instead of fat, which exacerbates the problem of lowered metabolism. This is the reason for the well-known yo-yo dieting phenomenon. People will lose 20 or 30 lb. over a few months by dieting with an extreme caloric deficit and no strength training, and end up losing mostly muscle. This reduces their metabolism to a level below where it was before the diet. Once they get off the diet and resume their former bad eating habits, they quickly gain back the weight and then some. Since their metabolism is lower due to the loss of muscle mass, it is likely they will end up even fatter than before. I have seen the folks who lose weight strictly by dieting at the beach, and while their body proportions seem O.K., they look like crap close up. There is no muscle tone and they look like wax statues that got to close to a heat source.
Now for aerobics, many popular magazines have put forth the idea that training somewhere between 60% and 70% of a trainee?s target heart rate will burn fat instead of muscle, but that is only true if you are in a caloric deficit. You can perform 2 hours of cardio a day, but if you are eating more calories than you are burning, you will get fat. This is a fact of nature and no amount of special diet pills, Slim Fast, and prayer will change it. Furthermore, the average 30-minute treadmill workout only burns 200 more calories than sitting on your duff. Therefore, 3 cardio workouts per week are not even as effective as reducing caloric intake by 100 calories per day. Also, in spite of what most magazines say, excess aerobic training will most certainly cause your body to cannibalize muscle tissue for energy rather than fat stores. Again, most of these folks look pretty cruddy at the beach. Ever seen a marathon runner? Scary. I used to train at a gym where the trainer had all these old people doing tons of cardio and running, but very low force, light weight, high-repetition weight workouts. To this day, I have never seen such a bunch of flabby, jiggly, fat runners. I pity their knee joints.
Now for the strength training option. Provided that you are in a caloric deficit and training hard enough to force your body to respond to the training stimulus, your weight loss will be almost entirely fat. If you are lucky enough to add a couple pounds of muscle, so much the better. As I mentioned previously, one pound of muscle burns 100 calories a day. So for every pound of muscle you add, you have the capacity to burn 10 pounds of fat per year, again assuming a caloric deficit.
As for the necessary training stimulus, the good news: you can effectively build muscle with two 30-minute workouts per week. These are not easy workouts. I am talking about brutal, demanding strength-training workouts that leave you sweating and panting for breath. Nobody said this would be easy, but if you want to get lean, and I mean really want to get lean, this is the way.
As for what type of training, I would strongly recommend high-intensity one set to failure type training on the basic exercises such as the squat, deadlift, bench press, overhead press, dip, chip-up, pulldown, row, etc. I?d recommend no more than 5 exercises per workout, no more than one set of each exercise (not including warm-up), 2 workouts per week. I?d also recommend a caloric deficit of no more than 500 calories per day. This will lead to a fat loss of about one pound per week. Over a period of one year, you can lose 50 lb. and increase your strength dramatically, provided you make every attempt to increase the weight and / or number of repetitions performed at every workout.
Now for the fourth option, I know some of you are probably wondering why you can?t do cardio training 7 days a week in addition to strength training. Well, as I mentioned before, cardio is not very efficient in burning calories. Furthermore, excessive cardio will interfere with your body?s ability to recover from high-intensity strength training. If you must do cardio, I?d recommend no more than three 30-minute sessions per week at 60-70% of your maximum heart rate. Any more than this and you risk cannibalizing muscle tissue for energy. Like I said before, I?m not going to address the efficacy of cardio training for strengthening the heard and lungs, but in terms of fat loss, it just isn?t that effective. The additional calories burned by these three sessions per week will only amount to 13 additional pounds of fat lost per year. But if you have the time to spare (most people don?t) or feel that cardio is required to strengthen the heart and lungs, have at it. But don?t confuse cardio training with effective weight loss.
A few final comments, it is a fact that for every decade over the age of 30, your body loses 10 pounds of muscle. That means you burn 1000 fewer calories every day. So you can either eat less or get fat. This is the main cause of the so-called ?middle aged spread?. This is not incurable, however. With proper training and nutrition, it can even be reversed. In my own experience, I lost 10 lb. of fat and virtually no muscle over a 12 week period just by controlling my calories and high-intensity strength training twice a week at an age of 38. If I can do it, so can you.
Originally posted by: Geekbabe
adrenaline is good! Free,legal high
yup...just not when your alarm clock is set to go off in oh, say 3 hours.
Originally posted by: PG
Please read this:Originally posted by: Geekbabe
I intend to,i feels really good to be active and I figure nothing beats running for cardio, fax blaster to the max
Aerobics for Fat Loss? Not.
by David Studenick
In the years I have been training, I have seen any number of overweight folks (myself included) slaving away daily on steppers, bicycles, or jogging in an attempt to rid themselves of excess bodyfat. Moreover, I see very few of these poor, misguided souls engaged in productive strength training, the kind that produces results. Sadly, these people are on the wrong track. They are putting themselves at risk for overuse injuries and likely digging a huge hole in their recovery ability all for a limited return on their investment.
At any rate, I?m not going to debate the necessity or the effectiveness of cardio training as a means of strengthening the heart and lungs. I am, however, going to explain why it is a poor method of getting rid of bodyfat as well as suggesting a sensible alternative that really works.
Your body at any given time is either gaining weight, maintaining weight, or losing weight as a direct result of the amount of calories consumed minus the amount of calories burned as shown in the following equation:
X = Calories consumed ? Calories burned
If X > 0, then you are gaining weight (caloric excess)
If X = 0, you are maintaining weight (maintenance)
If X < 0, you are losing weight (caloric deficit)
Sadly, this means you will need to count calories and keep track of daily activity, at least for a little while, until you have a good idea of how much to eat to effect the desired change. While I understand that this is tedious, failure to pay attention to this critical area will ensure endless frustration in your quest for a leaner body.
So, in order to lose weight, it is necessary to have a caloric deficit. However, I am assuming that most readers of this article are interested in fat loss rather than weight loss. One of my pet peeves is the huge amount of misinformation published in women?s magazines where it seems like the only important thing is a person?s weight. While a scale is a useful tool, the data resulting from its use can be rather useless without sensible application of a tape measure to verify whether it is muscle or fat that is being burned. A 180 lb. male at 10% bodyfat looks a heck of a lot more impressive than a 180 lb. male at 20% bodyfat.
It is an unfortunate fact of nature that your body does not want to burn fat. In times of caloric deficit, your body will preferentially burn muscle before it will burn fat. This is a survival mechanism. To maintain one pound of muscle requires approximately 100 calories per day. Getting rid of this muscle reduces your body?s metabolism and will allow you to live on less food and will allow your fat stores to last longer.
On the other hand, your body?s survival mechanism can work in your favor. It is impossible for your body to build or maintain muscle mass and use it as fuel at the same time. Building or maintaining muscle mass is your body?s survival mechanism in response to a training stimulus imposed by high intensity strength training. This stimulus sends a message to the body ?Get stronger or I will kill you!? Obviously, the body will respond by synthesizing new muscle tissue.
Therefore the trick to having a healthier, leaner body is to satisfy two basic requirements:
1. Caloric deficit to burn body tissue
2. Strength training to ensure that it is fat tissue that is burned
Now I am going to discuss four basic options for losing weight:
1. Diet only
2. Diet and aerobics
3. Diet and strength training
4. Diet, strength training, and aerobics
First, I will discuss the diet only option. One pound of fat contains 3500 calories. By reducing calories by 100 calories a day, you could theoretically get rid of 10 pounds of fat in a year. However, it is likely that after losing a few of pounds, your body will adapt by lowering your metabolism. Moreover, it is likely that at lease some of this weight loss will be muscle mass instead of fat, which exacerbates the problem of lowered metabolism. This is the reason for the well-known yo-yo dieting phenomenon. People will lose 20 or 30 lb. over a few months by dieting with an extreme caloric deficit and no strength training, and end up losing mostly muscle. This reduces their metabolism to a level below where it was before the diet. Once they get off the diet and resume their former bad eating habits, they quickly gain back the weight and then some. Since their metabolism is lower due to the loss of muscle mass, it is likely they will end up even fatter than before. I have seen the folks who lose weight strictly by dieting at the beach, and while their body proportions seem O.K., they look like crap close up. There is no muscle tone and they look like wax statues that got to close to a heat source.
Now for aerobics, many popular magazines have put forth the idea that training somewhere between 60% and 70% of a trainee?s target heart rate will burn fat instead of muscle, but that is only true if you are in a caloric deficit. You can perform 2 hours of cardio a day, but if you are eating more calories than you are burning, you will get fat. This is a fact of nature and no amount of special diet pills, Slim Fast, and prayer will change it. Furthermore, the average 30-minute treadmill workout only burns 200 more calories than sitting on your duff. Therefore, 3 cardio workouts per week are not even as effective as reducing caloric intake by 100 calories per day. Also, in spite of what most magazines say, excess aerobic training will most certainly cause your body to cannibalize muscle tissue for energy rather than fat stores. Again, most of these folks look pretty cruddy at the beach. Ever seen a marathon runner? Scary. I used to train at a gym where the trainer had all these old people doing tons of cardio and running, but very low force, light weight, high-repetition weight workouts. To this day, I have never seen such a bunch of flabby, jiggly, fat runners. I pity their knee joints.
Now for the strength training option. Provided that you are in a caloric deficit and training hard enough to force your body to respond to the training stimulus, your weight loss will be almost entirely fat. If you are lucky enough to add a couple pounds of muscle, so much the better. As I mentioned previously, one pound of muscle burns 100 calories a day. So for every pound of muscle you add, you have the capacity to burn 10 pounds of fat per year, again assuming a caloric deficit.
As for the necessary training stimulus, the good news: you can effectively build muscle with two 30-minute workouts per week. These are not easy workouts. I am talking about brutal, demanding strength-training workouts that leave you sweating and panting for breath. Nobody said this would be easy, but if you want to get lean, and I mean really want to get lean, this is the way.
As for what type of training, I would strongly recommend high-intensity one set to failure type training on the basic exercises such as the squat, deadlift, bench press, overhead press, dip, chip-up, pulldown, row, etc. I?d recommend no more than 5 exercises per workout, no more than one set of each exercise (not including warm-up), 2 workouts per week. I?d also recommend a caloric deficit of no more than 500 calories per day. This will lead to a fat loss of about one pound per week. Over a period of one year, you can lose 50 lb. and increase your strength dramatically, provided you make every attempt to increase the weight and / or number of repetitions performed at every workout.
Now for the fourth option, I know some of you are probably wondering why you can?t do cardio training 7 days a week in addition to strength training. Well, as I mentioned before, cardio is not very efficient in burning calories. Furthermore, excessive cardio will interfere with your body?s ability to recover from high-intensity strength training. If you must do cardio, I?d recommend no more than three 30-minute sessions per week at 60-70% of your maximum heart rate. Any more than this and you risk cannibalizing muscle tissue for energy. Like I said before, I?m not going to address the efficacy of cardio training for strengthening the heard and lungs, but in terms of fat loss, it just isn?t that effective. The additional calories burned by these three sessions per week will only amount to 13 additional pounds of fat lost per year. But if you have the time to spare (most people don?t) or feel that cardio is required to strengthen the heart and lungs, have at it. But don?t confuse cardio training with effective weight loss.
A few final comments, it is a fact that for every decade over the age of 30, your body loses 10 pounds of muscle. That means you burn 1000 fewer calories every day. So you can either eat less or get fat. This is the main cause of the so-called ?middle aged spread?. This is not incurable, however. With proper training and nutrition, it can even be reversed. In my own experience, I lost 10 lb. of fat and virtually no muscle over a 12 week period just by controlling my calories and high-intensity strength training twice a week at an age of 38. If I can do it, so can you.
Thanks for the article.
PG
I want to thank you for the article,I'm not going to dis people who lift weights for exercise however, with just almost daily power walking and making lasting changes in what I eat I've seen significant results.I'm not "fat" but fact is I love power walking,I like the feeling my brain gets when I get going really fast and it's just me and my MP3 player. I really think I'll enjoy running as as well as maybe biking.I think a real active sport suits me, I'm a tall,long limbed person and I have a lot of restless energy,why not go with what works for my body type?
I want to thank you for the article,I'm not going to dis people who lift weights for exercise however, with just almost daily power walking and making lasting changes in what I eat I've seen significant results.I'm not "fat" but fact is I love power walking,I like the feeling my brain gets when I get going really fast and it's just me and my MP3 player. I really think I'll enjoy running as as well as maybe biking.I think a real active sport suits me, I'm a tall,long limbed person and I have a lot of restless energy,why not go with what works for my body type?
There's no problem with that at all. I just think it might be a mistake to run every day. It could be really hard on the joints and you might get burned out. Also, some people think that cardio is the best and only way to lose fat which isn't true. It's just one part of the puzzle. You seem to have a pretty good handle on things if you've made good progress already. Congrats on the accomplishments.
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