Workout help

[The Defiant One]

Ok is there anything I can do so that I can loose weight faster?

I've been running for 30 minutes a day, and sticking to the 1000 calorie burn up plan.....should I add in some pushups? Situps? Or loose more fat before I do this? Btw i'm currently 185.6 pounds.

[vadrip]

Cardio with a good diet will allow you to shed weight while resistance exercise will allow you to replace fat with muscle. If you have access to weights use them, bodyweight exercises are good too especially if you don't have weights, but weights allow you a quicker return than bodyweight exercises and weights allow you to get much more stronger because of progressive overload.

Bodyweight exercises still have their place, but generally bwe alone tend to be more muscular endurance because if you're using that alone your reps get so high. Go to www.trainforstrength.com for bwe, I also have a book on bwe if you're interested pm me. For weighted workouts try https://www.angelfire.com/hero/urban...ining_101.html.

[The Defiant One]

Alright. ty.

[seppuku]

hows it going now? i think this threads been around for a few weeks. its the good diet ive got problems with more than anything else, how about you?

[shaolin-warrior]

Seppuku,
As anyone who has dieted knows, what works for one person may not work for another. But here's my advice to you, the most common mistakes that people make are:

Cutting fat completely out of your meal planning. When a person starts to diet their body realizes a two changes, the first being a caloric reduction, the second being substance ratio shift. That is the ratio of protien to carb to fat.
When these two things happen, you metabolism changes the way it does buisness. It automaticly hangs on to your fat stores for fear of starvation. Now here is the trial and error part of the equation. Take a 2000 calorie a day diet and divide it up the following way 60% protien 30% carbohidrate and 10% fat. Be regimented, keep a diet journal of what you ate and when you ate it and include your workout times. Most people eat three meals a day and starve in between, thats bad. The new catch term is graze. Eat small amounts more frequently. Snack every 2 hours. Consume the majority of your carbs approx. 1 hour prior to exercise, carbs convert to sugar and spike your insuline and are better burned as fuel for exercise. Protien, good lean ones, fish, veal, turkey, they help build muscle and are best consumed evenly in quantity throughout the day. Fats are necessary for normal brain development in the young and should never be completely done without, but when dieting dont overdo them and mix them up in a good way, ie. peanut butter, a couple black olives on a salad, a little whole milk or even 2% in your tea or coffee. Like i said, everyone is different and you'll have to play with the numbers. The next mistake is the one that will kill any diet exercise program in a week. So many people I know have said to me " i dieted and did't cheat, I exercised, walked treadmill, lifted weights and I still gained 2 pounds." I say throw away your scale, or at least hide it for a while. Buy an Inexpensive set of fat calipers and start to document your body fat. Exercise builds muscle and muscle weighs more than fat. It is very common to loose 2 or 3 percent body fat in a week and gain weight. Don't get hung up on numbers. And fit little treats in your diet once in a while as a reward, this will lessen your chance of binging.
I hope this helped someone in some way, and remember always it's whats inside a person that counts most, not how we look.

[seppuku]

thanks. my problem is i miss breakfast, miss lunch, then sometimes miss the last meal of the day as well. im far from worried about losing weight, i managed that a while ago by being too lazy to cook. im more trying to put weight on now, but ideally as muscle not as fat.

im trying to eat more now, hopefully ill stop missing breakfast for a start. thanks nonetheless tho.the missing meals is bad i know... altho im not sure jsut how bad it is

[shaolin-warrior]

If you want to put on muscle, 1 gram of protien for every pound of body weight. ie, if your target weight is 175lbs, you need to consume that much protien. and lots of complex carbs prior to any exercise. Weight training and martial training is o.k., but little or no cardio. Remember to graze high protien. Easy take alongs I use are canned chicken breast, tuna, sardines, nuts, and try a good protien powder. Isopure has a great product line. Not sure of your age, if your mid thirties or more, try to find a natural testosterone booster. It will help you put on muscle like your nineteen again.

[seppuku]

need to find my weight in pounds then i guess. thats per day right? sounds about right.

im 17.. i put on muscle fast until i forget to eat, then i lose it again. kindof my fault that really