Anyone have exercise know how?

[luvinthebass 5,000+ posts]

pop 2 potatoes in the microwave, those make some good snacks:yumyum:

 

[seth350 10+ year member]

Diets fail. Of course there are the select few that have benefited from them, but theres not many at all. Diets set you up for failure, most people get on a diet and dont like it so they get angry cause it didnt burn their fat away like it said it would then they are back where they started.

You dont have to be on any certain diet to lose weight. Just use your common sense, and basic knowledge of whats good and not good for you and you will be fine. And please cheat every once in awhile, the idea is to cheat controlably. Like one weekend you and your buddies go out and get pizza, thats perfectly fine. If you dont reward yourself a little bit and keep the craving down, you could very well go on a binge and eat everything in sight. It also builds up will power and control over yourself, so please eat something "awesome" every now and then. Just dont make it a habit, doing it once every two weeks wont kill you.

 

[Randy Savage 5,000+ posts]

I try to give myself one cheat meal every week. Sometimes I find myself taking 2, but I don't get down on myself about it.

Like it's been said, get in 4-6 meals. Take smaller portions then you normally do.

Do 20 minute sessions of HIIT 2-3 times a week, either right after weight training, or on off days. I prefer to do it right after weight training, but you may not. HIIT is not fun at all, but I've found it so much more effective then steady state cardio.

I also don't believe in the more reps and less weight tactic, I don't see how it would help you very much. Some people do it that way, others say not to.

I wouldn't do isolated workouts, either. Get full body workouts in, much more effective IMO.

 

[luvinthebass 5,000+ posts]

fat is 8 per gram. if this is true then how do you explain carbs being 4 cals per gram, and low carb diets being so successful?

the reason high protein diets allow people to lose weight faster (over the short term) is because protein is the macro that is least efficiently metabolized into energy. carbs are most efficient.

fat is 9 calories a gram, idk where you got 8 from...

 

[iceteebone 5,000+ posts]

I only eat 3 meals a day. what i do is try to eat low calorie foods and use low calorie ingredients. for example i use skim milk instead of regular milk, fat free butter, low calorie cheese, whole wheat bread, lean turkey burgers etc.

i do atleast 30 minutes of cardio per day usually on a bike. your heart is a muscle and it gets just as good a workout with a bike as running.

for weight lifting, i always make sure to rest my muscles for atleast 1 day. i do about 20 reps, and work on upper body, middle, and lower. i don't focus on arms as i work them as secondary muscles.

now in the past 10 months i've dropped 70 pounds. you don't wanna drop huge amounts of weight in a week cause you are more likely to gain it back, or you just lost water weight from dehydration.

 

[bikinpunk 10+ year member]

I have no idea what this thread is about other than weight lifting and losing weight..

1. eat right; lean meats- chicken (not fried), tuna, fish, steaks. good carbs-starches, potatoes, grain (fiber in here, helps your body flush out the bad crap)

2. cardio- depends on what you goal is. if you want to lose weight, run for 30 minutes every other day on non-workout days

3. lift weights- 8-10 rep range. only train to failure on one exercise a day. try "circuit training" where you continually go from one exercise to another with no pauses in between. this keeps up your heart rate and increase metabolism.

4. eat breakfast. follow #1

5. that's all I can think of off the top of my head.

 

[iceteebone 5,000+ posts]

I have no idea what this thread is about other than weight lifting and losing weight..
1. eat right; lean meats- chicken (not fried), tuna, fish, steaks. good carbs-starches, potatoes, grain (fiber in here, helps your body flush out the bad crap)

2. cardio- depends on what you goal is. if you want to lose weight, run for 30 minutes every other day on non-workout days

3. lift weights- 8-10 rep range. only train to failure on one exercise a day. try "circuit training" where you continually go from one exercise to another with no pauses in between. this keeps up your heart rate and increase metabolism.

4. eat breakfast. follow #1

5. that's all I can think of off the top of my head.

i do circuit training. good way to burn calories

 

[Oak244 10+ year member]

Wow thanks all. This has been very helpful! Since my purpose here, is to drop my body fat % and not so much to gain massive amounts of muscle. I think I will Do full body circuit training type exercises with the breakdown of 1 muscle group every other day. Then will try to do HIIT on my bike. I read about it, and it seems doable. As for my diets, thanks for the few ideas on what to eat. I can certainly eat well with those foods. My only problem I see I am having with how I currently eat, is I eat a lot of reprossesed flour. I eat White Bread, Pizza Doah, White Rice, or Buns almost everyday. This should be easy to change now that I know what the culprate is lol

 

[iceteebone 5,000+ posts]

idk why people only want to work out one muscle group at a time.

 

[Oak244 10+ year member]

idk why people only want to work out one muscle group at a time.

Well sometimes its time restraints. When working 1 muscle group at a time, you can do a total breakdown of the muscle. If you did that to every muscle group, one you would have to spend hours, and two you would start to get tired after a while and be less effective.

 

[Platestacker45 10+ year member]

idk why people only want to work out one muscle group at a time.

After I'm done blasting one big muscle group, I'm pretty friggin tired and ready to go home and eat. If I hit 2-3 muscle groups a day, I would be there for hours. Sometimes I do superset though. And maybe one big muscle group and then a few sets of a small one real quick before I leave. But usually one per day.

 

[bikinpunk 10+ year member]

After I'm done blasting one big muscle group, I'm pretty friggin tired and ready to go home and eat. If I hit 2-3 muscle groups a day, I would be there for hours. Sometimes I do superset though. And maybe one big muscle group and then a few sets of a small one real quick before I leave. But usually one per day.

I do that sometimes. For the most part though, I'll do 2 bodyparts per day in a push/pull manner. For instance: I'll work out back & triceps on one day, wait two days, then train chest & biceps, then shoulder & legs, and maybe an extra thing or two if I have time. I used to do push/push, & pull/pull exercises, but I found that spacing out back exercise and bicep exercise gives you a double workout on both (minimal, though) since working back uses biceps, and biceps uses back muscle.

Chest & triceps are the same. I usually won't work chest until after shoulders though, otherwise I tire out because my shoulders get sore, and are stronger than most bodyparts, and this enables me to concentrate on chest more instead of having my shoulders do the majority of the work.

 

[elementxero 10+ year member]

kind of OT, but anyone know some exercises I could do to get some basic cardio and muscle tone? I really don't care enough to join a gym or go through some drastic lifestyle change, I'm 6'1" 180, which is fine to me. Just looking to get a little extra exercise after sitting on my *** in a cubicle all day. I don't want to buy any equipment.

A website would be fine. I just have always done pushups and situps and walked a lot, but I always hear people talking about the "right way" to do shit like that and I have no idea what I'm doing...just basically do them until I'm too tired before I get in the shower in the morning.

 

[iceteebone 5,000+ posts]

Well sometimes its time restraints. When working 1 muscle group at a time, you can do a total breakdown of the muscle. If you did that to every muscle group, one you would have to spend hours, and two you would start to get tired after a while and be less effective.

i spent about an hour in the weight room and work my upper, middle, and lower body