Sly Bald Guys Forum
Confidence and Success => Fitness/Diet => Topic started by: HoodooMan on June 14, 2010, 10:49:30 PM
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anyone have any advice about getting rid of it? or any success stories about eliminating your own? besides giving up beer, of course. that's a given i'm sure.
so, aside from giving up beer (maybe one here and there!) i'm thinking of starting cycling every day, or at least every other day. i have a mountain bike and there are plenty of paved paths where i live. i HATE running with a passion, and my asthma doesn't help with that. starting to eat better, eat less and generally watching what i put into my pie-hole! i'm thinking i need to drop about 10-15 lbs. i'm actually very skinny everywhere else, but have a "king of the hill" sort of thing going on.
any ideas would be appreciated!!
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Here's a very effective tip that worked extremely well for me. Remove, as best as you can, sugar and gluten (especially wheat flour) from your diet. Admittedly this can be a bit of a challenge given the state of the average Western diet, but, from personal experience (I'm on the thin side and given to a paunch as well) it delivers incredible, and fast results. Especially when accompanied by an exercise program that emphasizes constantly varied, functional movements and high intensity.
I was never one to have a well defined musculature. Now, at an age that many would consider "getting on a bit," I can actually see definition in my abs, chest, shoulders and arms when I'm sticking to my program.
Google "Paleo diet". You'll find it a bit extreme at first blush, but even a nominal stab at applying some of the principles will deliver good results. Good luck!
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Exercise, is an essential part of any weight reduction, and most importantly maintenance, plan. Beer belly is indicative of fat within the abdominal cavity--and it can be indicative of potential health problems. Lots of cardio works along with calorie reduction will slowly reduce fat generally on the body including the belly--spot reducing is a myth. Running/jogging is just a very effective way to deal with it, but cycling will work, lots of cycling. Walking about two to three miles a day will also accomplish a lot of weight reduction. Remember beer, )-m, also has a lot of salt and that salt will cause your body to retain fluids. Drink lots of water to help clear your system of excess salt and fluids.
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ugh! yeah i plan on running next week as well as getting on a low calorie diet, im starting to show a beer belly and i'm only 22 g@@4
hehe..when i said i was gonna party after i turned 21, i wasn't BS'ing, i guess it all caught up right away though :XX $#*t
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Make sure you dont scripm on the resistance exercise either. My wife in her past used to be a fitness instructor and showed me some articles last week that show that although aerobic exercise burns calories whilst you are doing it that resistance exercise had an impact for many hours after the exercise itself.
I personally at the moment do about 20 mins cardio each morning to get my heart pumping nice and fast and then move on to a resistance plan before heading to the shower and whipping out the mach 3. The perfect early morning.
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..when i said i was gonna party after i turned 21, i wasn't BS'ing, i guess it all caught up right away though :XX $#*t
Go on, Party Hard, just work out harder! !B@ B@%d Then W3!ght W3!ght W3!ght
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I have one of those older bikes without all the bells and whistles, and talk about a workout! It doesn't have all those gears that make it easy to peddle. I have been told that diet is good, but you still have to exercise to get the full benefit. Good advice all of you guys.
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thanks for all the great advice guys! so maybe a plan with some weight-lifting AND cycling would be best? i'm already drinking tons of water, and it actually feels really good being extra hydrated all the time. water really is the best.
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Here's a very effective tip that worked extremely well for me. Remove, as best as you can, sugar and gluten (especially wheat flour) from your diet. Admittedly this can be a bit of a challenge given the state of the average Western diet, but, from personal experience (I'm on the thin side and given to a paunch as well) it delivers incredible, and fast results. Especially when accompanied by an exercise program that emphasizes constantly varied, functional movements and high intensity.
I was never one to have a well defined musculature. Now, at an age that many would consider "getting on a bit," I can actually see definition in my abs, chest, shoulders and arms when I'm sticking to my program.
Google "Paleo diet". You'll find it a bit extreme at first blush, but even a nominal stab at applying some of the principles will deliver good results. Good luck!
I couldn't agree more, the Paleo Diet is great but it can be extreme for alot of people, including myself :*))....about %40 of my diet now comes from fats, saturated,mono and poly. Gluten is also the culprit to many allergies and illness as well as mental conditions in which high gluten levels have been linked to chonic depression and even dermatitis and eczema.
Alcohol is one of the main culprits that will lead men ( and women ) regardless if they are overweight or at the pathetic U.S. guideline/standard of healthy weight to drastically slow down the metabolization of fat as well as the metabolization of triglycerides and leptin...this cause a heavy increase in abdominal fat.
There are many discussions in regards to this, poor dietary habits, excessive drinking, sh!!$y lifestyle and no excersice will cause your body to go into overdrive to fight itself which can cascade into a downward spiral into many adverse effects....cardiac issues, alleries and diabetes and with men it can cause low testosterone as well as low DHEA and low DHT which can cause a shift into higher unwelcome hormones such as higher than normal estrogen levels. And not to mention look at someone who has poor dietary habits and a sedentary lifestyle....there blood profiles I bet you are horrific. BTW all this causes one thing that is the number one killer, Inflamation of the body.
You hate running with a passion then hit the weights and throw some Iron around, do push-ups be and be active.
Everything in moderation....I also tell people to start supplementing with Fishoil and minerals such as Chromium, Magnesium and Zinc but it can be overwhelming for people at times, especially if you are unfamiliar with it.
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Meat, weeds, seeds & berries. Exercise with weights & get your rest between sets down to 15-30 seconds. I'm 60 with 8% bodyfat. If a geezer like me can do it a youngin like you can too.
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Run run run. Watch what you eat and drink and run as much as you can. There is no better thing you can do.
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Be patient, start lifting weights and build as much lean muscle as possible. The more lean muscle you put on, the higher your metabolism. Don't consume any liquid calories, with the exception of the occasional booze and milk in your protein shakes. Eat nothing but fruits, vegetables and lean proteins. Get sweaty 5 times a week. Do this 95% of the time and have patience and you'll drop weight.
There is no way to only lose fat around your belly. You need to drop fat everywhere.
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I agree with Nick and just stay in shape somehow. I oift kettebells as instructed by my trainer and ride the bike.
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if your brave enough....do P90x...(google it)...try the lean version. You will lose your belly and change your body, and life.
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if your brave enough....do P90x...(google it)...try the lean version. You will lose your belly and change your body, and life.
That's what I did... and yes, it works very, very well!
I'm onto the classic version now...
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I'm just about to start the P90. I haven't worked out for awhile so, I thought I'd better tone up first. I have a couple of buds that have done the P90x and they say it's a kicker, but, it works and it gets rid of the beer belly, if you're motivated.
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I can only assume if you guys are determined too get rid of your beer bellys . .
Your also gonna STOP drinking BEER ! ! ! 5t*mp
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Be patient, start lifting weights and build as much lean muscle as possible. The more lean muscle you put on, the higher your metabolism. Don't consume any liquid calories, with the exception of the occasional booze and milk in your protein shakes. Eat nothing but fruits, vegetables and lean proteins. Get sweaty 5 times a week. Do this 95% of the time and have patience and you'll drop weight.
There is no way to only lose fat around your belly. You need to drop fat everywhere.
This is the plan that has always worked for me.
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I can only assume if you guys are determined too get rid of your beer bellys . .
Your also gonna STOP drinking BEER ! ! ! 5t*mp
I made that pledge a couple of weeks ago. I need to drop about 15 (this year has been hell for me). I just came off a couples' party weekend in Lake Tahoe that I knew was going to be an eat & drink fest (it was). So, my pledge (effective yesterday at 2pm) was...
NOT A DROP OF ALCOHOL UNTIL I'M UNDER 200 LBS.
In addition to that, I'm going to seriously concentrate on eating better.
Unfortunately, my time available to workout has been severely limited, so that's a contributing factor. I'm planning on getting up an hour early and walking 4 miles a day, several days a week. I know it's not huge, but that's all I can do right now. Once things slow down, I may up it a bit.
This is going to be tough because I enjoy my cocktails and wine with The Lovely Mrs. Schro. But, it's something I have to do.
I'll keep everyone posted of my progress.
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I'm planning on getting up an hour early and walking 4 miles a day, several days a week. I know it's not huge, but that's all I can do right now. Once things slow down, I may up it a bit.
Don't make "lite" of the walking, I met a guy during Jazz Fest from Napa who had dropped well over 150# just walking and watching what went in his mouth, in just under one year. He was obsessive about walking, nothing, wind, rain, etc. stopped the walk, everything was moved to include the walk. The "power of walking" is not recognized for the healthy activity it is by most. Of course that "pushing back from the table" exercise, that's tough, really tough. Good luck.
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Walking and all exercise is good ,but to loose weight eating less is the only thing that really works.
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Unfortunately, my time available to workout has been severely limited, so that's a contributing factor. I'm planning on getting up an hour early and walking 4 miles a day, several days a week. I know it's not huge, but that's all I can do right now. Once things slow down, I may up it a bit.
One hour several days a week should be sufficient workout time. Why not spend the time doing something besides just walking, though? I know it seems to work for a lot of people so I'm not criticizing anyone's choice of exercise, but it doesn't work for me. I need something more intense than that to get any results -- and I imagine that you would see some results a little quicker if you put together a routine with a little variety -- push ups, sit-ups, jump rope, bike riding, some moderate-weight dumbbell exercises -- all things you can do without going to a gym.
I've had a horrendous work schedule the past week or so and only got in two workouts last week. I am going to the gym at lunchtime tomorrow come hell or high water. It's the best stress reliever I've ever come across and Lord knows I need it.
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I'm planning on getting up an hour early and walking 4 miles a day, several days a week. I know it's not huge, but that's all I can do right now. Once things slow down, I may up it a bit.
Don't make "lite" of the walking, I met a guy during Jazz Fest from Napa who had dropped well over 150# just walking and watching what went in his mouth, in just under one year. He was obsessive about walking, nothing, wind, rain, etc. stopped the walk, everything was moved to include the walk. The "power of walking" is not recognized for the healthy activity it is by most. Of course that "pushing back from the table" exercise, that's tough, really tough. Good luck.
I am a newly qualified personal trainer so if anybody has any questions dont be afraid to ask or shoot me a PM anything for a bald brother. Dont worry my course wasnt some micky mouse thing with multiple choice questions, i had to sit a 3 hour written exam so I know my stuff!!!
But this is excellent advice. To lose FAT walking is one of the best exercises. People find this hard to understand they think, the harder they work the more calories you burn the more fat you burn. I dont want to go too in depth but Well when you work out at different intensities you use different muscle fibres and different energy systems. By power walking working at a heart rate of 125-135 bpm you are using more FAT as fuel as you are aerobic whereas if you work at higher rates such as a spinning class or interval training yes you will burn more calories but less will be fat because you are using your phosphagen system and lactic acid system so rather then using predominantly more FAT as a fuel you use liver glycogen, pyruvic acid, creatine phosphate blood sugar etc
If I was you I would do a power walk before breakfast have a black coffee, no sugar or milk and then eat when you get back I wouldnt go for much longer then 30- 45 minutes because you will start breaking down lean tissue unless you have a high quality protein shake before you walked then an hour would be fine.
I know that sounds long winded and complicated but it gets alot more intense. Like I said if anyone has a question ask here or shoot me PM. Free advice just because you're bald, great isnt it lol
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^^^^^
Right on Fight Fan! That's great information.
There's no way I am making light of running, I've just had some issues recently in which I've lost flexibility (used to be able to placed my hands flat on the ground with my knees locked), and am fighting a bruised heel that prevents running. I used to routinely run 5 miles at a clip (8:00 pace) at a 155-160 bpm rate. The sad thing is, despite my reduction in activity, I've continued to eat at previous exercise levels.
I'm not going to kid myself that I can regain my marathon running levels, but I plan to ease back into a fitness level that would be ideal for a 44 yr old male that doesn't want to bulk up (messes up my golf swing, I'm a 3 handicap).
Ideally, I'd like to get back to 195.
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UPDATE:
OK, it's been six days and I have not had a drop of alcohol and you want some irony? We had an NCGA (NorCal Golf Assoc.) Team Match on Thursday and one of my teammates made a hole in one during the match (our team won, I shot 72 O0 ). When we got done, he asked me "OK Schro, what are you drinking?" When I said "Diet Coke", you could have heard a pin drop in the bar. Drinks were flowin', all my buddies were partyin', and I stuck to my commitment.
My diet has been OK, I've been getting in some moderate exercise, and I've remained dry. Granted I probably came home a bit bloated from the couples' party weekend, but the good news is that I've dropped 6 pounds since returning from Tahoe.
Slowly but surely, I'll slim down.
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If you have dunlops disease... where your belly dun-lops over your belt, and I do, the fat you see isn't as big of a problem as the fat you can't see. Fat around your internal organs and heart. I am getting older and I too can no longer afford to blow it off.
Diet, no... eating lifestyle change, YES! If it's a diet, you'll go back to your old eating habits. You, and I , need a lifestyle change! I'm gonna Google "Paleo diet" to learn more about the foods that are poisoning me. O0
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If you have dunlops disease... where your belly dun-lops over your belt, and I do, the fat you see isn't as big of a problem as the fat you can't see. Fat around your internal organs and heart. I am getting older and I too can no longer afford to blow it off.
Diet, no... eating lifestyle change, YES! If it's a diet, you'll go back to your old eating habits. You, and I , need a lifestyle change! I'm gonna Google "Paleo diet" to learn more about the foods that are poisoning me. O0
You hit the nail on the head about the internal fat. Diet combined with exercise is the only way to go.
Google "Interval Training" and learn the concept. It is the beat way to do cardio for fat loss, bar none. It can be applied to any form for cardio that you use and it shortens the time you need to do cardio.
The major benefit is that you continue to have a much higher and much longer boost to your metabolism than standard cardio, such as walking at the sale pace on a treadmill.
Add resistance training to your exercise routine so that you retain and gain additional lean body mass.
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If you have dunlops disease... where your belly dun-lops over your belt, and I do, the fat you see isn't as big of a problem as the fat you can't see. Fat around your internal organs and heart. I am getting older and I too can no longer afford to blow it off.
Diet, no... eating lifestyle change, YES! If it's a diet, you'll go back to your old eating habits. You, and I , need a lifestyle change! I'm gonna Google "Paleo diet" to learn more about the foods that are poisoning me. O0
You hit the nail on the head about the internal fat. Diet combined with exercise is the only way to go.
Google "Interval Training" and learn the concept. It is the beat way to do cardio for fat loss, bar none. It can be applied to any form for cardio that you use and it shortens the time you need to do cardio.
The major benefit is that you continue to have a much higher and much longer boost to your metabolism than standard cardio, such as walking at the sale pace on a treadmill.
Add resistance training to your exercise routine so that you retain and gain additional lean body mass.
Hey mate not trying to shoot you down, just educate a fellow sly guy. Your body can only use a chemical called ATP for energy. So if anyone says they are burning calories they're wrong, you eat food i.e calories which are stored or used only after the body converts it t ATP. During different intensities your body converts different fuels into ATP. So in low intensity such as power walking more fat is broken down and turned into ATP but during high intensities such as interval training your body can only use carbohydrates, these will be in the form of muscle glycogen, liver glycogen and blood sugars.
Interval training is great for improving lactic acid thresehold and improving your RQ1 and cardiovascular effiecency, as you will actually grow new cappilary beds in the lungs etc but is the worst exercise for fat loss. The reason for this is when you go to your RQ1 which is when you go anerobic such as interval training your body can only use glycogen from the muscles and liver as well as blood glucose. NO fat is burned in this training zone. Your body goes through a process of anerobic glycolysis that creates ATP which you use as energy this process causes a compound called pyruvic acid to be made which if not dispersed turns into lactic acid. Another thing to think about is glycogen is 3:1 ratio of water to sugar so you lose alot of water weight too.
For example if you work at a heart rate of 160 bpm such as a spin class depending on height weight etc you will use 9.2 kcals a minute with 2.8 kcals a minute using fat as a fuel substrate so that 30 % go past 170bpm then you burn no fat what so ever. But if you power walk with a heart rate of between 125-135 you're burning only 7.6 calories but 5.5 calories a minute will use fat as fuel which works out at 72%.
If anyone is really interested google something called trainsmart , they will find what your VO2 max is but can find your different training zones on the way i.e your best fat loss zone, your lactic acid threshold and your RQ1.
You are absolutely right about increasing lean tissue, an increase of 10 lbs of lean tissue equates to you using 400 calories extra a day by doing nothing, just staying in bed.
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If you have dunlops disease... where your belly dun-lops over your belt, and I do, the fat you see isn't as big of a problem as the fat you can't see. Fat around your internal organs and heart. I am getting older and I too can no longer afford to blow it off.
Diet, no... eating lifestyle change, YES! If it's a diet, you'll go back to your old eating habits. You, and I , need a lifestyle change! I'm gonna Google "Paleo diet" to learn more about the foods that are poisoning me. O0
You hit the nail on the head about the internal fat. Diet combined with exercise is the only way to go.
Google "Interval Training" and learn the concept. It is the beat way to do cardio for fat loss, bar none. It can be applied to any form for cardio that you use and it shortens the time you need to do cardio.
The major benefit is that you continue to have a much higher and much longer boost to your metabolism than standard cardio, such as walking at the sale pace on a treadmill.
Add resistance training to your exercise routine so that you retain and gain additional lean body mass.
Hey mate not trying to shoot you down, just educate a fellow sly guy. Your body can only use a chemical called ATP for energy. So if anyone says they are burning calories they're wrong, you eat food i.e calories which are stored or used only after the body converts it t ATP. During different intensities your body converts different fuels into ATP. So in low intensity such as power walking more fat is broken down and turned into ATP but during high intensities such as interval training your body can only use carbohydrates, these will be in the form of muscle glycogen, liver glycogen and blood sugars.
Interval training is great for improving lactic acid thresehold and improving your RQ1 and cardiovascular effiecency, as you will actually grow new cappilary beds in the lungs etc but is the worst exercise for fat loss. The reason for this is when you go to your RQ1 which is when you go anerobic such as interval training your body can only use glycogen from the muscles and liver as well as blood glucose. NO fat is burned in this training zone. Your body goes through a process of anerobic glycolysis that creates ATP which you use as energy this process causes a compound called pyruvic acid to be made which if not dispersed turns into lactic acid. Another thing to think about is glycogen is 3:1 ratio of water to sugar so you lose alot of water weight too.
For example if you work at a heart rate of 160 bpm such as a spin class depending on height weight etc you will use 9.2 kcals a minute with 2.8 kcals a minute using fat as a fuel substrate so that 30 % go past 170bpm then you burn no fat what so ever. But if you power walk with a heart rate of between 125-135 you're burning only 7.6 calories but 5.5 calories a minute will use fat as fuel which works out at 72%.
If anyone is really interested google something called trainsmart , they will find what your VO2 max is but can find your different training zones on the way i.e your best fat loss zone, your lactic acid threshold and your RQ1.
You are absolutely right about increasing lean tissue, an increase of 10 lbs of lean tissue equates to you using 400 calories extra a day by doing nothing, just staying in bed.
I see your position and can understand how you would draw your conclusion, but I have to agree to disagree with you on this. I too am a certified personal trainer and have researched this extensively. Many scientific control lab test have proven that High Intensity Interval Training achieves greater results in fat loss compared to traditional Cardio.
Here are some links that point this out.
http://naturalbias.com/cardio-a-waste-of-time-and-energy (http://naturalbias.com/cardio-a-waste-of-time-and-energy)
http://www.burnthefat.com/high_intensity_interval_training.html (http://www.burnthefat.com/high_intensity_interval_training.html)
http://www.builtlean.com/2010/06/04/high-intensity-interval-training-hiit-best-cardio-to-burn-fat/
(http://www.builtlean.com/2010/06/04/high-intensity-interval-training-hiit-best-cardio-to-burn-fat/)
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Glad to have a fellow sly PT to bounce ideas off. Now dont take anything I say as a personal attack I'll admit its been known for me to be wrong on more then one occasion and im always willling to learn something new so I keep an open mind.
Now im not against interval training i have lots of clients do it for the reasons outlined in the article
Increased Aerobic Capacity – The amount of oxygen your body can use (oxygen uptake) is increased, so your overall aerobic capacity can increase faster than with just jogging
• Increased Lactate Threshold – Your ability to handle increased lactic acid buildup in your muscles substantially increases
• Improved Insulin Sensitivity – Your muscles more readily suck in glucose, instead of the glucose going to your fat stores
Do you have the links to those studies? The three links you provided just say high intensity training will burn more fat then slow steady state cardio and there's alot of pseudo science in a few paragraphs on those pages and provide no other science behind it other then 1 study of about 20 participants.
Its true about the the fat burning zone being a myth i.e it being 60-75 % of maximum heart rate, as VO2 max has no base on maximal fat burning zone but you can find out optimal fat burning zone by doing a VO2 max but the numbers are independent.
The last article is probably the best and most accurate and most well written so i'll focus on this. Many off the claims are correct but if you notice all the articles say is high intensity exercise will burn more calories after workout.
'As an added bonus, there’s also an “afterburn” effect known as EPOC (excess-post exercise oxygen consumption). You burn more calories for up to 24 hours after interval training, whereas going for a jog burns almost NO calories after'
Is this such a good thing? No one should be looking for weight loss but fat loss unless you're some crazy sportsman needing to drop lean weight for a weight class or something but 99 % of the general public want fat loss. Now if you train at a lower intensity using your aerobic system in your optimum fat burning zone you will burn fat but no calories after that. Thats great as those calories if your diet and training is correct can go towards building muscle. It is easily possible to build muscle and lose fat at the same time. I agree high intensity training is better for weight loss but not fat loss.
They make statements with no evidence to back it up
Yes, you burn more fat relative to glycogen when going for a walk, but what we care about is total fat burn. At higher intensities, you are burning far more fat, even though the fat/glycogen ratio is lower. In addition, Interval training allows you to exercise at very high intensities for a much longer period of time than steady state, so you burn more fat.
Higher intensities? If they mean interval training then how can this be? If you are doing this right you will be using your phosphogen system ATP/ ATP-CP. You burn ZERO fat in this high intensity. AS you know once you hit RQ1 you are burning 100% sugar (glycogen). After high intensity workout with your glycogen stores depleted you will burn more calories and yes from fat but you will also use amino acids i.e either the protein you est or more muscle tissue, pyruvic acid. Also if you are doing high intensity work properly how are you able to do it longer then slow steady state cardio? After a certain amount of time you are going to release cortisol and break down muscle, blunt testosterone production and blunt leptin production.
I would check out trainsmart http://www.trainsmart.com/ these guys work with elite athletes and have literally thousands of case studies to back up their findings.
Im not saying im right or you're wrong we have different opinions on what works best which I think is great as it will keep scientific research thrusting forwarding and new things come along all the time, in 20 years probably be found out we were both wrong so i agree we'll have to agree to disagree lol
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Is this such a good thing? No one should be looking for weight loss but fat loss unless you're some crazy sportsman needing to drop lean weight for a weight class or something but 99 % of the general public want fat loss. Now if you train at a lower intensity using your aerobic system in your optimum fat burning zone you will burn fat but no calories after that. Thats great as those calories if your diet and training is correct can go towards building muscle. It is easily possible to build muscle and lose fat at the same time. I agree high intensity training is better for weight loss but not fat loss.
Even though you burn more fat going slowly, you still burn a percentage of fat at much faster speeds or intensity. It all boils down to how much energy you expend in totality. For example, if you compare exercising at a slow rate that burns 60 percent fat and 40 percent glucose and a higher intensity or duration that burns only 30 percent fat and 70 percent glucose, you may still burn more fat at the higher intensity.
A typical example. Exercise (1) is the slower 60/40 mix and exercise (2) is the faster, 30/70 mix of fat and glucose fuel.
Walking on a treadmill for 30 minutes -- 180 calories used -- 108 calories of fat burned
Running on a treadmill for 30 minutes -- 400 calories used -- 120 calories of fat burned
You can see from this example that the bottom line really is how much energy you expend -- and that is the ultimate fat burning measure. The theoretical fat burning zone is mostly a convenient myth.
This is an example of doing exercise at a Higher Intensity only and not High Intensity Interval Training. Maintaining a higher metabolic rate and burning more calories at rest over a 24 hour period produces Fat loss.
This is how HITT is preformed:
The High Intensity Interval Training (HIIT), also known as the Tabata Protocol, was developed by the head coach of the Japanese speed skating team. It was named after Dr. Izumi Tabata because Tabata and his team (at the National Institute of Fitness and Sports in Kanoya, Japan) studied the speed skating coach's workout to determine the optimum protocol.
A 4 minute cardiovascular training routine has been proven to improve fitness. The whole session last 14 minutes and comprises of a 5 minute warm up, 4 minutes of intense exercise and a 5 minute cool down. The 4 minutes of intense exercise comprises of 8 repeats of 20 seconds of maximum effort work of your selected exercise followed by a recovery of 10 seconds.
This type of exercise is short in total time, so you don't get catabolic and start burning muscle as an energy source.
The Benefits
In Tabata's study, the researchers found that athletes who used the routine five days a week for six weeks improved their maximum aerobic capacity by 14% and improved their anaerobic capacity by 28%. A study of traditional aerobic training of running at 70% of aerobic capacity for 60 minutes for six weeks showed an improvement in aerobic capacity of 9.5% and no effect on anaerobic capacity.
Dr. Tabata's Team found that as well as improving your aerobic and anaerobic capacity it is very effective in lowering the ratio of lean body mass to fat without compromising your muscle size.
How to approach HIIT
The work to rest ratio of the original Tabata Protocol is 2:1, however, this was designed with olympic athletes in mind. A gym user can still attain many of the benefits of the interval training with a change to the ratio. A beginner could start with a ratio of 1:3 and someone who goes to the gym on a regular basis may be about to handle a 2:3 or even a 2:2. Here is an example of a 2:3 ratio Tabata Protocol on a static bike.
Warm up - cycle at 50% max effort for 5 minutes
Sprint for 20 seconds
Easy spin for 30 seconds
Sprint for 20 seconds
Easy spin for 30 seconds
Sprint for 20 seconds
Easy spin for 30 seconds
Cool Down - cycle at 50% max effort for 5 minutes
A professional athlete or an athlete with a number of years experience of training (3-5 times a week) should aim to actually do the original form of the Tabata Protocol. This interval training is incredibly difficult to complete 8 repetitions so for the first time an athlete should do it for 4 repetitions and see how they feel. An athlete can repeat cycles of the intervals a certain number of times. Here is an example of a football player doing the Tabata Protocol at a ratio of 2:1 for 6 repetition with 3 cycles and 1 minute rest between cycles:
Warm up - Jog at 50% max for 5 minutes
6 x (Sprint for 20 seconds + 10 seconds rest)
1 minute rest
6 x (Sprint for 20 seconds + 10 seconds rest)
1 minute rest
6 x (Sprint for 20 seconds + 10 seconds rest)
1 minute rest
Cool down - Jog at 50% max for 5 minutes.
The Tabata Protocol can be adjusted to anyone's level and activity (cycling on a static bike, running on a treadmill or track, swimming etc.).
I could hardly believe the benefits of HIIT whan I first discovered it, but I do now.
This is a decent read on the subject. http://www.snay.org/menshealth/forums/hiit-vs-lsd.pdf (http://www.snay.org/menshealth/forums/hiit-vs-lsd.pdf)
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Even though you burn more fat going slowly, you still burn a percentage of fat at much faster speeds or intensity. It all boils down to how much energy you expend in totality. For example, if you compare exercising at a slow rate that burns 60 percent fat and 40 percent glucose and a higher intensity or duration that burns only 30 percent fat and 70 percent glucose, you may still burn more fat at the higher intensity.
A typical example. Exercise (1) is the slower 60/40 mix and exercise (2) is the faster, 30/70 mix of fat and glucose fuel.
Walking on a treadmill for 30 minutes -- 180 calories used -- 108 calories of fat burned
Running on a treadmill for 30 minutes -- 400 calories used -- 120 calories of fat burned
You can see from this example that the bottom line really is how much energy you
I could hardly believe the benefits of HIIT whan I first discovered it, but I do now.
Im a massive advocate for HIIT i probably do with about 60/70 % of my clients. But i dispute the fact you burn fat in this training zone. With HIIT you work in your lactic acid energy sysytem as you go anerobic. Once anaerobic this is when you reach RQ1 you burn zero fat, this is an established scientific fact. The only fuel substrate your body can use is carbohydrates in the form of muscle glycogen, liver glycogen and blood glucose. BY a process of anerobic glycolysis your body uses theses sugars. But anaerobic glycolysis also produces pyruvic acid, so when you slow your heart rate down your body will use this pyruvic acid as a fuel without touching body fat and you continue this cycle, if you dont get enough oxygen/rest on the rest phase the pyruvic acid gets converted to lactic acid.
Now lets look at the example you gave which is completely correct. If you work at a higher rate of exercise such as jogging without going anerobic then yes you will burn more calories and more fat even though at a lower percentage. so
Walking on a treadmill for 30 minutes -- 180 calories used -- 108 calories of fat burned
Running on a treadmill for 30 minutes -- 400 calories used -- 120 calories of fat burned
As a personal trainer i look at that and think great I can burn 108 calories of fat and only a total of 180 calories. That means the rest of the calories they eat will go towards building lean tissue or energy for power or strength routines as 90% of my clients are one of these programs.
Now by working harder i.e running im only burning 12 extra calories, 120 from fat but 400 total. Where is the other 280 calories going to come from? Again carbohydrates from muscle, liver and blood sugar if I dont have enough carbohydrates my body is going to turn to other fuels such as protein which is broken down into amino acids if I have no protein it will turn to muscle tissue remember the fat is broken down into free fatty acid is already accounted for.
So if I do HIIT its usually to increase their lactic threshold so I make sure I do it on a day where this is the only exercise they do and make sure they have plenty of carbs before hand so they wont dip into protein stores.
As for the fat burn zone being a myth i agree to some extent. People do have a training zone that is optomol for fat burn and you have to be training aerobically so at a lower level. The guidlines of 60 % of your max heartrate is false as fat burn zone and heart rate max are totally independant of each other and secondly the arbitary calculation for your maximum heartrate 220 - your age s also rubbish as age has nothing at all to do with fitness. The only way to find true heartrate max is doing a true VO2 test and going until you pass out.
No ever comes to me for weight loss or to burn calories, accept in rare circumstances i give them fat loss
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Regardless of the energy source during the exercise the net result of using this form of training is a greater loss in body fat and retention of lean mass. Not only can you retain more muscle fiber, you can actually gain muscle using the HIIT method.
If your metabolism increases, which it does using this method and your caloric intake is set at a level to maintain lean body mass, the extra calories burned during the exercise and at rest comes from body fat. This is why you see greater fat loss with this program.
Dr. Tabata's Team found that as well as improving your aerobic and anaerobic capacity it is very effective in lowering the ratio of lean body mass to fat without compromising your muscle size.
This has been proven at many other Universities.
Don't get me wrong, tradition cardio, combined with resistance training, and proper nutrition set at a level to meet ones caloric needs to support lean muscle mass retention will produce great results in fat loss. Your training to become certified as a trainer is beneficial and your clients will love the results.
I 'm certain what ever method you use you will find success with your clients and that is what counts the most. O0
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Allright Kojak and FightFan, I have a question for both of you.
Cardio and strength training on the same day, does it matter if you do one before the other? I currently do both 3 days in a row then a day of strictly cardio. Followed by another 2 days in a row of both followed by a day off. I strength train for 25 minutes, stretch for 10 minutes and then wrap things up with 30 minutes of running/fast walking on the treadmill.
I'm trying to mantain the muscle I do have while losing body fat.
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In my opinion I would always do cardio LAST.
Firstly you dont want to run/ do cardio first because you deplete your carbohydrate stores and blood glucose so you will have less strength because you have less fuel for the workout and you will release cortisol which blunts testosterone and potentially breaks down muscle.
Your brain and CNS need atleast 100 grams of carbohydrates to run efficently so if you use this up first you are more likey to be less focused thus increasing the risk of injury by making a mistake, it will also affect your balance, concentration and motor skills.
By doing weights first and cardio second you are using your energy systems in the correct order so by depleting your glycogen during weight training, when you do your cardio (low intensity) you switch to your aerobic system and will predominantly use fat for fuel rather then carbs.
If you were to do high intensity cardio such as sprints or HIIT I would do that on days where you dont weight train and make sure you have eaten a meal before the session
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Allright Kojak and FightFan, I have a question for both of you.
Cardio and strength training on the same day, does it matter if you do one before the other? I currently do both 3 days in a row then a day of strictly cardio. Followed by another 2 days in a row of both followed by a day off. I strength train for 25 minutes, stretch for 10 minutes and then wrap things up with 30 minutes of running/fast walking on the treadmill.
I'm trying to mantain the muscle I do have while losing body fat.
Ditto what FightFan said. Do your cardio after your strength training and get in a good snack, meal, or protein shake within an hour of your work out to feed those muscles and help prevent against muscle loss. O0
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Looking for advice on what muscle groups to work out together or not to work out together.
Currently I go with the following: Day 1 - Legs and Cardio. Day 2 - Chest, Biceps and Triceps and Cardio. Day 3 - Back and Shoulders and Cardio. Day 4 - Cardio only. Day 5 off. Start cycle over.
Any thoughts?
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Looking for advice on what muscle groups to work out together or not to work out together.
Currently I go with the following: Day 1 - Legs and Cardio. Day 2 - Chest, Biceps and Triceps and Cardio. Day 3 - Back and Shoulders and Cardio. Day 4 - Cardio only. Day 5 off. Start cycle over.
Any thoughts?
I don't think it makes much difference if you do certain groups one day and other the next. All muscles need a workout and working on your upper and lower body at the same day should also work.
I think it's just a matter of how much time you want to spent.
E.g. I go to the gym twice a week and to the full circle of strenght training, usually followed by cardio (static bike or treadmill).
The other days of the week I go running or swimming and once or twice simple pushup.
For me, that works just fine.
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I was up to 290lbs after Christmas last year, slowly creeping up in weight. I went on Dr Atkins diet, basicly low carb high protien diet. I am down to 240 now and am still on it. I don't want to be skinny but I would like to get down to 200-220. I will say after being on this diet since the beginning of this year, I don't get hungry like I use to and feel a lot better.
I found starting the diet, I was totally addicted to suger. I had withdrawl, headaches, for the first 3 or 4 days. I think our food laced with sugar and high fruictos corn syrup is addicting people thus the overweight problems of our nation and the diabetic issues because of wild swings of insulin pumped into our bodies. That is just my opinion. Now, I am not addicted to suger, I don't crave it anymore. My only problem now is once I quit the atkins diet, I will start a more normal style diet like southbeach or zone for the rest of my life. But I don't know how I can not eat suger and HF Corn Syrup because almost all foods have it in it. I guess I would worry about that when I get there.
Dr Atkins diet works very well, the only problem, it cannot help you with your beer belly, because you cannot drink alcohol. It turns to suger in your blood stream. Good luck on that though.
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Looking for advice on what muscle groups to work out together or not to work out together.
Currently I go with the following: Day 1 - Legs and Cardio. Day 2 - Chest, Biceps and Triceps and Cardio. Day 3 - Back and Shoulders and Cardio. Day 4 - Cardio only. Day 5 off. Start cycle over.
Any thoughts?
Sounds like a good regimen to me. You're not working out the same muscle groups on consecutive days, which is good because they need a chance to recover. Are you doing a variety of cardio exercises? You'll have better results if you do.
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Looking for advice on what muscle groups to work out together or not to work out together.
Currently I go with the following: Day 1 - Legs and Cardio. Day 2 - Chest, Biceps and Triceps and Cardio. Day 3 - Back and Shoulders and Cardio. Day 4 - Cardio only. Day 5 off. Start cycle over.
Any thoughts?
Sounds like a good regimen to me. You're not working out the same muscle groups on consecutive days, which is good because they need a chance to recover. Are you doing a variety of cardio exercises? You'll have better results if you do.
I switch up the cardio by using a treadmill or a elliptical machine. On the treadmill I'll vary the speed and incline. On the elliptical I'll vary the resistance level.
Another thing that confuses me is supplements. There are so many options out there its easy to get lost. The only thing I use right now is BSN Syntha 6. I take 1/2 a scoop with water before I go to the gym. 100 calories/ 3g fat/ 7.5g carbs/ 11g protein. I eat breakfast as I can after working out usually within about 30 minutes of finishing.
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I wouldnt get too bogged down in supplements, make sure your diet is spot on first, as for protein powder Reflex natural whey is one of the better ones, other then that I'd take a good quality multivitamin and some essential fatty acids with solgar being one of the better ones but they are quite expensive.
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I know it is sort of self explanatory but could you guys explain "eating clean" to me in a little more detail.
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Tom , I believe they mean clean up your diet. Like no junk food and to eat nutrious foods in stead.
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Yeah eating clean refers to cutting out refined carbohydrates such as white bread and sugar, cutting down on saturated fats so watch the butter and cheese and fatty meats eat more vegetables. Drink more water etc But everything in moderation a burger or few slices of pizza once a week isnt going to hurt if you're eating well rest of the time but now i see people eating fast food not just every day but 2/3 times a day its :/O
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That's what I thought. Thanks FF.
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Looking for advice on what muscle groups to work out together or not to work out together.
Currently I go with the following: Day 1 - Legs and Cardio. Day 2 - Chest, Biceps and Triceps and Cardio. Day 3 - Back and Shoulders and Cardio. Day 4 - Cardio only. Day 5 off. Start cycle over.
Any thoughts?
Generally a 3 day split is a good workout routine. Combine chest shoulders and biceps in one workout, combine back and triceps in another workout, and legs and abs on one workout. Day of rest from weight training between workouts. Cardio can be done on rest days.
Chest workout involves shoulders and biceps so that is why you combine them for the same day, back workout involves triceps and that is likewise why you combine them for the same workout.
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The routine kojak pointed out is a quality one and works wonders for majority of people. the reasoning is a bit off though probably just a typo as kojak knows his stuff, the reason to put back and triceps together is that the biceps are the big assister muscle when working back so when working back, triceps are fresh and you can work them to their maximum as they are fresh. The big assister muscle on chest and shoulder are the triceps as you are extending the arm in these movements, so biceps will be fresh and good to couple it with shoulders as anterior deltoids are hit hard during chest work. As for legs always do them on their own unless you're more advanced and splitting hamstrings and quads up on different days. But follow the routine kojak posted and you'll be sorted O0
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That's an interesting pairing, I had always heard, back & biceps, chest & tri's, legs as the split and crunches and cardio ever day. Personally, I've done it a little differently, bi's, tri's & shoulders; chest and back; & legs; with cardio and crunches each day, so every major body part gets worked twice a week and one day off. Unless you're going for contests it probably doesn't matter as long as you have some pattern and you stick w/ it.
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The routine kojak pointed out is a quality one and works wonders for majority of people. the reasoning is a bit off though probably just a typo as kojak knows his stuff, the reason to put back and triceps together is that the biceps are the big assister muscle when working back so when working back, triceps are fresh and you can work them to their maximum as they are fresh. The big assister muscle on chest and shoulder are the triceps as you are extending the arm in these movements, so biceps will be fresh and good to couple it with shoulders as anterior deltoids are hit hard during chest work. As for legs always do them on their own unless you're more advanced and splitting hamstrings and quads up on different days. But follow the routine kojak posted and you'll be sorted O0
Good call, meant back and bi's, chest shoulders and tri's, and legs and abs.
Abs can be done everyday, however that is not necessary for the desired washboard look, only striping off the extra fat with reveal the abs.
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Back and bis and chest and tris works well too as they work together with the smaller muscles being assisters but by switching it to chest bis and back bis you get to hit arms once directly and once indirectly per week. As for crunches everyday, I would cut it down as your 'abs' are a muscle too and need time to grow. Yo are right its more important to have a routine that you stick to especially for someone who isnt competing. But putting chest and back together isnt usually done as if you are doing big heavy compound exercises such as deadlift for back and bench press for chest its alot for one workout. But consistency is the key
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only striping off the extra fat with reveal the abs.
Okay, so that's the toughest workout routine of all, pushing back from the table. Damn, that one really hurts.
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only striping off the extra fat with reveal the abs.
Okay, so that's the toughest workout routine of all, pushing back from the table. Damn, that one really hurts.
Yes that one hurts the most, especially living in Cajun land with all that good gumbo and jumbalaya and boudin and etouffee and chicken fricassee and country food and smoked pork and craklins and po boys and muffalettas and ........
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Yes that one hurts the most, especially living in Cajun land with all that good gumbo and jumbalaya and boudin and etouffee and chicken fricassee and country food and smoked pork and craklins and po boys and muffalettas and ........
Oh yeah, now I'm hungry and it's the countdown hour to lunch! Well the six pack will have to remained cushioned and out of sight just a little longer. ;D
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It's simple, (But never confuse simple with easy).
Smaller portions. Reduce carbs, eat more protein, less fat, more veggies and bulk/fiber to make you feel full.
Calories stored = Calories consumed - Calories burned. You're gonna have to sweat. You must do cardio and building some lean muscle will help raise your metabolism.
Exercise everyday. I don't care how busy you are, unless you're a doctor working rotations or working 60 hours a week, you can prioritize and workout every day or close to it.
Cut down on beer/alcohol; if you must imbibe stay away from sweet sugary drinks. Go for a liquor mixed with soda water.
Cut all sweets. You just don't need em.
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It's simple, (But never confuse simple with easy).
Smaller portions. Reduce carbs, eat more protein, less fat, more veggies and bulk/fiber to make you feel full.
Calories stored = Calories consumed - Calories burned. You're gonna have to sweat. You must do cardio and building some lean muscle will help raise your metabolism.
Exercise everyday. I don't care how busy you are, unless you're a doctor working rotations or working 60 hours a week, you can prioritize and workout every day or close to it.
Cut down on beer/alcohol; if you must imbibe stay away from sweet sugary drinks. Go for a liquor mixed with soda water.
Cut all sweets. You just don't need em.
Sound advice, also helps to know what you daily caloric needs are to maintain your current weight and then under cut them by 300-500 calories per day. 7 days times 500 equals 3500. one pound of fat is 3500 calories.
A daily deficit of 500 calories will produce 1 pound of fat loss per week. 1000 would equal 2 lbs of fat loss. In most cases doctors don't recommend more than 2 lbs of fat loss per week.
In 7 weeks you could be 1 stone lighter! O0
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I did happen to notice that on chest day the front of my shoulders would be a little sore the next day. So it only makes sense then to move shoulder exercises to the same day as chest and triceps. Thanks for clearing that up for me. Any recommendations on a few chest exercises to really make the muscles work?
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I did happen to notice that on chest day the front of my shoulders would be a little sore the next day. So it only makes sense then to move shoulder exercises to the same day as chest and triceps. Thanks for clearing that up for me. Any recommendations on a few chest exercises to really make the muscles work?
Bench presses -- flat, incline and decline
Pec flies -- flat and incline
Decline pushups
Cable crossovers
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I lost 19 lbs since Jan 1 by switching from Coke to Coke Zero. There may be those that don't believe that, but it's true.
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We are in an area where it is hard to get to a gym. Started eating more sensibly and bought a Wii. We use EA Sports Active almost daily. Good work-out. Tones the muscles. Takes off the weight.
Whatever method you use, it's important to keep at it.
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I lost 19 lbs since Jan 1 by switching from Coke to Coke Zero. There may be those that don't believe that, but it's true.
Don't worry... I found them! :(
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LOL..I think I found a couple also.
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I figured some wouldn't believe that, and there very well may some other explanation, but I couldn't put a finger on what it might be until I did a quick Google search tonight.
I have lost 19 lbs since Jan. 2. It's documented by my doctor. The only thing I've done differently is switch from drinking two 20 oz Cokes per day to two 20 oz Coke Zeros.
I haven't changed my diet. My doctor did increase my dose of fish oil from 1,000 mg to 4,000 mg per day for high triglycerides in May, but I'd already lost 12 lbs at that point. I haven't found anything in the packet of information that comes with the prescription medication that says fish oil causes weight loss, but some nutrition websites I found in the Google search say that there can be a weight loss benefit in some people, but that would only be connected to 7 of the 19 lbs (since May). In the end, I guess it doesn't matter how I lost it if I can just keep it off.
(I can't do any kind of impact exercise. I do well to walk without pain, let alone exercise.)
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I totally believe it!
* A 20oz. Coke has 240 calories x2/day = 580 every day
* 8 months x 30 days = 240 days
* 580 calories x 240 days = 139,200 calories that you did not consume
That's definitely one of those easy daily things that can make a big difference over time.
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I followed a weight watchers point system and swam everyday. I also rode my bike and walked, but eventually the degenerating disc my back reminded me of is presence. I actually gained weight :Xo! for some reason when I did all of that. I still go walk just about everyday. I don't drink that much soda anymore, maybe just a few cans a month. I don't drink beer anymore. I usually drink vodka with Walmart's version of Orange Crystal Light that is carb free, when I do actually drink. Year to year my weight fluxuates anyway. Some years I lose weight without even trying, others years I try to lose weight and cannot do it. I am on high blood pressure meds and high cholesterol meds at 31. :Xo! I'm not super overweight and my doctor said it's probably something genetic, because both of my parents have it.
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I totally believe it!
* A 20oz. Coke has 240 calories x2/day = 580 every day
* 8 months x 30 days = 240 days
* 580 calories x 240 days = 139,200 calories that you did not consume
That's definitely one of those easy daily things that can make a big difference over time.
That 139,000 calories that you didn't drink had the potential to add 40 pounds to your weight. (3500 extra calories adds 1 pound if not burned by activity.)