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[Aruarian Reflection]

Ok, I figured that. . Not too keen on running since it hurts my ankles and knees.

 

[teh_pwn]

Go to a gym and do an elliptical machine. This has been said so many times: The key to cardio and weight loss is duration, not intensity.

Running has got to be the worst way to lose weight because for most people it puts so much stress on your legs that it reduces your endurance.

I could only jog for maybe an hour, and then the next day I'd have to rest. My feet are also nearly flat-footed, and long runs screw my feet up...it's weird.

But if I do elliptical machines, biking and walking, I can workout 3 hours a day, five days in a row until I have to take a day off.

 

[Cauliflower of Love]

Ok, I figured that. . Not too keen on running since it hurts my ankles and knees.

Get better shoes and learn how to run?

 

[Mikazuki]

Running has got to be the worst way to lose weight because for most people it puts so much stress on your legs that it reduces your endurance.

Where do you get that?? I started running when I was 40-50 pounds overweight and found it excellent. My performance only improved, plus it's efficient, challenging, not boring, and one of the best ways to get "high" from cardio. I'm wary of the effects on the joints if you overdo it, but I've never heard of this before.

 

[FightyF]

Thanks for the detailed replies Macam, teh_pwn, and TE.

Cooking in large batches is a GREAT idea. I can take the time to cook during some weekends, and so I can take some time buying the right ingredients, and making some fancy healthy stuff for the rest of the week. Good idea Macam.

teh_pwn, I originally thought you ate ALL of that stuff. Thanks, that stuff is being added to my shopping list!

catfish: Yeah...I think for myself it's all coming down to foods I eat. And I did have a feeling that there was no quick fix as far as eating healthy foods. It takes some careful consideration, planning and cooking. I felt so frustrated in my original post because I had a feeling that it's going to be hard to establish as a routine, for myself. I feel that there's a chance now though.

I have to mention one more thing...many times I'll be out of town, in hotels. As Macam mentioned, there are healthy choices in restaurant menus. I just have to find them.

Also, to the person who wants to eat healthy but is too tired and busy to prepare anything that isn't canned or fast food: if you don't have time in your day to make yourself food, which is your sole resource for staying alive and breathing, your priorities and schedule are extremely fucked up.

I plan to do this for at least 3 years or so. It IS a 15 days on/6 days off work schedule, but eating good and running for those 6 days isn't going to do me much good.

 

[sans_pants]

Go to a gym and do an elliptical machine. This has been said so many times: The key to cardio and weight loss is duration, not intensity.

who the hell would say something like that

 

[teh_pwn]

Where do you get that?? I started running when I was 40-50 pounds overweight and found it excellent. My performance only improved, plus it's efficient, challenging, not boring, and one of the best ways to get "high" from cardio. I'm wary of the effects on the joints if you overdo it, but I've never heard of this before.

When I said reduces endurance, I mean compartively. I could do elliptical machines for four hours and burn so much more because I can't run that long. The Lifefitness 9500 HR claim to burn ~850 calories/hour too.

Running is too intense and focuses too much on the legs. On the other hand, elliptical machines exercise both your legs and arms/upper back/chest.

You could lose weight running, but it's much easier to do medium intensity cardio for much longer durations.

 

[teh_pwn]

who the hell would say something like that

I see it all the time. I'm working out for several hours and these people come into the gym and make a futile effort to run for 20 minutes and call it a day.

 

[newsguy]

More often than that. Whats funny is that this question has been answered even more frequently than weekly.

Truth time:

- 300 crunches is fucking pointless. Use some weights for fuck sakes. Its just like every other muscle. Benching the bar 300 times isn't going to make your pecs big. Same goes for abs. It's not expensive. Get a milk jug or some shit.

- It is like every other muscle. Work them out once a week or twice at the very most. Anymore and you're overtraining.

- You can't spot reduce. You never could and you never will, except liposuction.

- Eat fucking carbohydrates. Just eat the right ones like oatmeal, brown rice, and true whole grain bread.

Fuck man, why don't we just sticky this right here and link to it anytime these questions come up. This is the most educated and REALISTIC advice anyone here is going to give you. All I can add is that if you're eating clean and exercising, add some ephedrine and caffeine into the mix to speed up the results

 

[sans_pants]

I see it all the time. I'm working out for several hours and these people come into the gym and make a futile effort to run for 20 minutes and call it a day.

yeah its called HIIT and it works very well

 

[newsguy]

I see it all the time. I'm working out for several hours and these people come into the gym and make a futile effort to run for 20 minutes and call it a day.

There's something called HIIT and 15 minutes of it gives "those people" better results than any duration you can come up with.

EDIT: beat!

 

[sans_pants]

Fuck man, why don't we just sticky this right here and link to it anytime these questions come up. This is the most educated and REALISTIC advice anyone here is going to give you. All I can add is that if you're eating clean and exercising, add some ephedrine and caffeine into the mix to speed up the results

how about not telling new gymgoers to start taking ephedrine already

 

[newsguy]

how about not telling new gymgoers to start taking ephedrine already

"if you're eating clean and exercising"

 

[sans_pants]

the only problem with HIIT is you should probably be in decent shape before starting and its rough on the CNS

 

[sans_pants]

"if you're eating clean and exercising"

well throw in do some research and wait till you plateau and i will agree with you

 

[teh_pwn]

yeah its called HIIT and it works very well

No, it's not HIIT. You have to speed up and down to do that don't you? These people just come in (most of them are really out of shape) and jog-run for 20 minutes at a constant speed.

There's something called HIIT and 15 minutes of it gives "those people" better results than any duration you can come up with.

Those people are fat. I'm 5' 9" at 135lbs.

 

[Aruarian Reflection]

Get better shoes and learn how to run?

I played organized basketball and am a fairly good runner. I injured myself somehow though, so I try to stay away from running when I can.

And yeah, I also read that running isn't particularly healthy for your joints. At the very least, there's better ways to get in shape, swimming being one of them.

 

[sans_pants]

No, it's not HIIT. You have to speed up and down to do that don't you? These people just come in (most of them are really out of shape) and jog-run for 20 minutes at a constant speed.




Those people are fat. I'm 5' 9" at 135lbs.

well obviously if they arent running much then they wont get the same results as someone who ran longer, however doing interval training involves high intensity so therefore your statement that duration>intensity is false

hell if they just ran some sprints they doing a damned good workout

 

[newsguy]

I'm 5' 9" at 135lbs.

wow, I'm 5'9 as well and 135 is either really lean or

 

[aoi tsuki]

On that note, just once i'd like to see a topic entitled "Sticks to bricks".

 

[teh_pwn]

Just lean, I'm not a skeleton.

however doing interval training involves high intensity so therefore your statement that duration>intensity is false

Honestly, I wasn't very much aware of HIIT, but it doesn't sound like a healthy way for an out of shape person to lose weight.

 

[newsguy]

On that note, just once i'd like to see a topic entitled "Sticks to bricks".

:lol Not on a gaming forum, these are the people who take advantage of the "pizza" option in Everquest.

So pwn, you must have very low BF% right? I'm 5'9 and currently around 170 but I just began to get back to the gym after a 6 month hiatus. I'm hating the lovehandles cause they're the last thing to go and very difficult to get rid of.

 

[aoi tsuki]

:lol Not on a gaming forum, these are the people who take advantage of the "pizza" option in Everquest.

So pwn, you must have very low BF% right? I'm 5'9 and currently around 170 but I just began to get back to the gym after a 6 month hiatus. I'm hating the lovehandles cause they're the last thing to go and very difficult to get rid of.

i see you don't understand the truth of the nerd stereotype. Nerds don't excercise their body (brain notwithstanding) and instead rely on a diet of junk food and staring at screens as compliments to their metabolism. Therefore, some nerds are fat. Some, like myself, are sticks.

 

[teh_pwn]

Yes, my %bf is low.

I'm about to finish my fat loss phase and start weight lifting. I'm guessing I'll end up around 145-150 lbs. My goal is to just be toned and lean. I'm not trying to get huge.


I was looking into HIIT, and essentially the idea is to keep your body from adjusting to the workout right? Wouldn't switching cardio machines frequently do the same thing? And each of these cardio machines alternate the resistance during the workout. Or does it need to be more dramatic than that?

 

[sans_pants]

Just lean, I'm not a skeleton.



Honestly, I wasn't very much aware of HIIT, but it doesn't sound like a healthy way for an out of shape person to lose weight.

its not bad, it can be hard on the body

if you start out doing it 4 minutes a day or so then work your way to around 15 minutes you will be fine

 

[Space Age Playboy]

Yes, my %bf is low.

I'm about to finish my fat loss phase and start weight lifting. I'm guessing I'll end up around 145-150 lbs. My goal is to just be toned and lean. I'm not trying to get huge.


I was looking into HIIT, and essentially the idea is to keep your body from adjusting to the workout right? Wouldn't switching cardio machines frequently do the same thing? And each of these cardio machines alternate the resistance during the workout. Or does it need to be more dramatic than that?

No, that's not the point of HIIT. It's about switching intensity, not action.

 

[effzee]

I was looking into HIIT, and essentially the idea is to keep your body from adjusting to the workout right? Wouldn't switching cardio machines frequently do the same thing? And each of these cardio machines alternate the resistance during the workout. Or does it need to be more dramatic than that?

HIIT works so well becuase it allows you progressively increase in intensity without increasing in time. Also, for those saying people who are not so good in shape, thats not true at all. With HIIT, there is no general level of high intensity, its all relative to your own abilities. Somone like a track runner will obviously be running at higher intensity than some average joe, but as long as Average Joe is pushing his abilities as far as possible, than he is accomplishing his goal of fat loss just as effectively as the track runner.

 

[Amzin]

Not to sidetrack from where the thread has gotten to, but I've heard, repeatedly, that sit-ups or any sit-up type excersize is bad for your back if you actually do it laying down flat. Anyone know if that's true or not? I'm the only person in my family that doesn't have back problems, so I'm being careful :lol

 

[sans_pants]

Not to sidetrack from where the thread has gotten to, but I've heard, repeatedly, that sit-ups or any sit-up type excersize is bad for your back if you actually do it laying down flat. Anyone know if that's true or not? I'm the only person in my family that doesn't have back problems, so I'm being careful :lol

pfft

 

[FreakyFink]

HIIT works so well becuase it allows you progressively increase in intensity without increasing in time. Also, for those saying people who are not so good in shape, thats not true at all. With HIIT, there is no general level of high intensity, its all relative to your own abilities. Somone like a track runner will obviously be running at higher intensity than some average joe, but as long as Average Joe is pushing his abilities as far as possible, than he is accomplishing his goal of fat loss just as effectively as the track runner.

Addtionally, of all cardio techniques, HIIT (when performed timely and regularly) can result in muscle growth; unlike most other cardio routines which typically contribute to muscle loss foremost, then fat loss.

 

[sans_pants]

Addtionally, of all cardio techniques, HIIT (when performed timely and regularly) can result in muscle growth; unlike most other cardio routines which typically contribute to muscle loss foremost, then fat loss.

ive never heard that, source?

 

[effzee]

Addtionally, of all cardio techniques, HIIT (when performed timely and regularly) can result in muscle growth; unlike most other cardio routines which typically contribute to muscle loss foremost, then fat loss.

I've heard this too but don't forget, this only works when you take some whey protein right afterwards and have a small meal, just like you would after weight lifting.

 

[WrathOfOtaibah]

HIIT doesn't lose muscle but it doesn't gain. The catabolism in low and medium intensity cardio sessions is actually up in the air. There are studies (with results) showing people that lost muscle and some that did not. To be on the safe side, its best to eat an hour before doing cardio. Fasted state will probably be most likely to break down muscle.

An Ephedrine/Caffeine stack is to be used when you hit a plateau and:

- You took a week off and let your body rest
- Readjusted your diet/Made it clean
- Changed up your lifting/cardio routines

Its more of a last resort. Otherwise its not needed and is more of a wallet burner than a fat burner.

but I've heard

Be careful about what you hear. People have been doing this shit for decades now and are fine. There are still a lot of the 1960s pros still alive and still fit, with no problems. Its always essential to check the sources of where you hear it from. An advertisement saying that to promote their "Super Ab Cruncher Gold Plus" is false. Even something from the media is a little shaky since many doctors are reluctant for anyone to do any exercise (seriously) and know more about prescriptions than how many minutes to run.

Also, another ab fad that is worthless is sucking in your stomach while living your life.

Honestly, I wasn't very much aware of HIIT, but it doesn't sound like a healthy way for an out of shape person to lose weight.

Its not. In fact, I don't think its advocated for anyone who is obese in the slightest. Maybe overweight too. Your heart is running at full capacity plus probably whatever heart troubles an obese person has. I wasn't a fan of it. More of a treadmill/elliptical kind of guy but I switch it up to HIIT. I can't remember the last time I jogged.

 

[scorcho]

i'm going to throw my hat in for the HIIT. i've kept myself at a max of 35 minutes of cardio for the last 3 weeks, 6 days a week. i have steadily increased both my speed and distance in the time span. i've also lost 8 pounds during that time (at 5'9" i went from 185 to a svelter 178), with most of the weight stemming from my midsection.

i have noticed only very slight muscle loss (my arms were 15.25, now they're about 15.1), but have not dropped any strength whatsoever during that time period. i usually perform my 30 minutes of cardio, then go immediately to my weight lifting regimine. the last week i've been spreading out my routine to focus more intensely on on particular muscle group (or set) per day rather than try to lump too many together. so chest and tris are done one day, shoulders the next, upper back, traps and bis another, lower back and abs next, then legs and butt the final. i only this week replenished my supply of protein powder (havent used any during this cardio-thon), so i'm hoping/expecting to gain some muscle mass back and get more toned in the process.

what do you guys think of my progress so far, does it seem par for the course or should i try things differently?

 

[effzee]

Something i think would be a good contribution to this topic.

High intensity exercise promotes better fat loss

by Paul Cribb, B.H.Sci HMS
AST Director of Research

Some people never learn when it comes to exercise and fat loss. Walk into any gym in the United States and you'll see folks pedaling leisurely on a bike while reading a magazine or staring at a plasma screen. Others clutch the handles on a treadmill as they stroll along. These poor misguided souls have been lead to believe that low-intensity exercise is good for fat burning. However, the research-based information on this topic clearly shows that fat loss only comes from expending more calories than you consume.

Exercise is just like everything else in life, you only reap what you sow. Body fat utilization only comes from elevating the metabolism and burning more calories than you put in on a daily basis. Low intensity aerobic exercise doesn't burn calories and stoke the metabolism the way intense exercise does. Vigorous cardio exercise Max-OT style is the most effective way for healthy people to shed body fat and keep it off as this form of exercise burns more calories during the workout and stokes the metabolism for hours after the workout.

Long-term Studies from Laval University have confirmed that people who train intensely have more muscle and less body fat, even though they exercise for less time. Research from Duke University has confirmed that people can lose weight without having to worry about counting calories if they exercise intensely every day.

Another benefit of intense exercise is that it's very time efficient. All you need is 16 minutes a day. Anyone can find that. Max-OT Cardio is a science-based, structured approach to intense exercise. Without a doubt Max-OT Cardio is the most effective exercise that strips away body fat.

 

[teh_pwn]

Yeah, sorry for the bad information earlier.

I never heard of HIIT, and from my experience, while trying to do long duration medium intensity cardio, I've done better with elliptical machines. When I say medium intensity, I mean something that keeps my heart rate between 140-170. I also remember hearing about how the body begins using fat as a resource with typical (as in non-HIIT) exercise after about 10 minutes.

I'm guessing that you could do HIIT on elliptical machines too right? I may try that. I have a few more pounds to lose before I start weight training. There's still a little soft fat on my abs.

 

[WrathOfOtaibah]

Hmm...not much research went there. AST is a good company (they make kick ass multivitamins). HIIT also is beneficial because of the metabolic boost afterwards, which was proven to be higher than a low or medium intensity workout.

I still recommend low or medium intensity cardio if you are overweight or got a physical from the doctor. Someone who is 300 lbs might try it and overwork their heart. Not good in my opinion.

HIIT can be done anywhere. I did it on an elliptical (which I liked best), on the treadmill (kind of awkward), and on a track. Elliptical to me is the best. There's just no question.

 

[Fixed2BeBroken]

Lunch Period:


Carrot sticks
almonds
pistachios

<Throws up>

by the way, Explain HIIT. For us Uninformed folks.

 

[sans_pants]

<Throws up>

by the way, Explain HIIT. For us Uninformed folks.

http://www.musclemedia.com/training/hiit.asp

 

[Fixed2BeBroken]

Wow, thats actually quite amazing and hard to believe at the same time.

15 minutes better than doing something for hours?

i gotta give this a try asap!

 

[WrathOfOtaibah]

Its no picnic. If you don't feel like puking afterwards, you haven't done HIIT right.

 

[FreakyFink]

<Throws up>

by the way, Explain HIIT. For us Uninformed folks.

Here's AST's take on HIIT. That Muscle Media site is more concerned with coming up with clever headlines and making confusing tables than explaining how and why.

Don't be put off by the picture of Skip in the AST article. While AST's cheerleaders are professional, champion bodybuilders (and they seem to think imbedding pictures of themselves into articles is more inspirational then grotesque), I have found the techniques and research relevant to people of all body types and fitness expertise.

 

[WrathOfOtaibah]

Skip is a good guy on the bodybuilding.com forums