Are there any fat-burning exercises?
Original Poster: boundary121
Forum: Weight Loss
Posted On: 20-04-2007, 14:57
Orginal Post: boundary121: I do a lot of muscle building exercises but i dont think it helps me lose weight. Just for my muscles and not for my whole body.
Does anyone know any workouts or exercises that i can do that will help me lose wieght? Or maybe help my whole body exercise.
I have something that works
Original Poster: BLACK PANTA
Forum: Weight Loss
Posted On: 21-02-2007, 05:30
Orginal Post: BLACK PANTA: at least it did for me. I went from 189lbs to 155lbs. It's just as simple as eating properly and exercise. I cut out simple carbs, (bread, rice, candy bars) and started getting in MAAD protien and veggies (mostly dark green veggies). I took a bit from the Atkins, South beach (lean protien, basically the main difference from atkins),the French Women dont get fat diet and eating the way of the Sunnah (the way the prophet of Islam (pbuh) and his followers did. 5 small meals/day. I do get my carbs in mind you in the morning, but I load up with protien aswell. You can't kid yourself either, you gotta have a cheat day. One day a week I will endulge, but not over do, snack food. Really and truly I dont crave sweets and carbs as much anymore. Even on my cheat day I feel guilty. I have a meal plan I came up with if anyone's interested. I have one for myself but the one I've put to paper, I've tried to make it as universal as possible. There are slight modification that have to be made for females. They need to get in more calcium than us men.
A few big tips,
Green tea. When you feel like snacking drink green tea
drink lots of water per day. I say at LEAST 2 litres
If you feel hungry after you've eaten it more than likely you are dehydragted. Drink more water
Unsalted, dry roasted peanuts/almonds (a fistful is a serving) is great for snacking.
Stay away from milk, we are the only animals that drink milk past infancy, not to mention the only animals that drink the milk of another. Ever wonder why 40% (or so) of people are Lactose intollerant :wink:
The Fat Burning Bible
Original Poster: V-for-Vendetta
Forum: Weight Loss
Posted On: 16-02-2007, 03:05
Orginal Post: V-for-Vendetta: Hello everyone. I am writing this post because I see way too much information on this message board with bits and pieces of advice (some good, some bad) and not enough cold, hard truth. Here, I will shed the light on burning fat.
Fat Burning
1. Take in less calories/balance your carbs and protein
2. Take in the right calories
3. Include 1 to 2 portions of EFAs (essential fatty acids) per day
4. Drink lots of water
5. Eat every 2-3 hours
6. Supplement properly
1. Take in less calories/balance your carbs and protein - One way to lose weight is to eat less calories then you burn. However, if you take in less of pretty much everything, and your diet is primarily junk food, although the lack of calories you still help you to lose weight, you will not be properly fueled to workout or fight. This is why WHAT you eat is so important. Needless to say, you must take in less calories than usual. Stick to about a hand-sized portion of carbs and a hand-sized portion of protein, every 2-3 hours.
2. Take in the right calories - As mentioned above, WHAT you eat has a significant effect on how you perform. It has an effect on how you look and feel throughout the day. Here is a list of what you should be eating:
Protein:
Egg whites or egg beaters
Top round sirloin
Haddock, swordfish, flounder (watch the mercury in certain fish)
Fat free cheese
Protein Powder
Fat free cottage cheese
Skim milk
Turkey (skinless)
Chicken (grilled, not fried)
Carbohydrates:
Whole wheat, pumpernickel, or rye bread
Whole wheat pasta
Steamed brown rice
Fruits and vegetables
Fats:
Olive oil
Canola oil
Flax seed oil
Avocados
Fish oil
Nuts, natural peanut butter
3. Include one - two portions of EFAs (essential fatty acids per day) - Essential fatty acids are fats that the body cannot manufacture on its own, so you have to get it from certain sources, such as the sources listed above under the "Fats" menu. A lot of "weight loss experts" out there today are on a "no fat" craze, even with all of the information out there on the benefits of good fats (EFAs). EFAs rais your good cholesterol levels (HDL) and lower your bad cholesterol levels (LDL). They help burn fat, increase your level of pump-producing nitric oxide, as well as help your hair, skin, and nails.
4. Drink lots of water - This is a no brainer, but for some, this is last on the list. This definitely should be a priority to anyone, especially those who wish to burn fat and/or build muscle. Not only does drinking water help cure those hunger pangs in between meals as well as hydrate you, but there is evidence in numerous periodicals that suggests water helping to flush your system of fats and toxins. How true is this? No one knows for sure, but it is however one more reason to drink more water. Shoot for a gallon per day if you are in training.
5. Eat every 2-3 hours - This is a tough one for most people due to lack of convenience. However, if you wish to burn fat, this is a must. Eating more frequently regulates your blood sugar levels and supplies your body with a steady stream of nutrients throughout the day. It speeds up your metabolism and keeps you satisfied since you are basically snacking all day long.
In Body for Life by Bill Philips, he makes the distinction between the fat and the fit of the animal kingdom in terms of WHEN they eat. He says a bear, that eats about 2 large meals per day and sleeps on them, has a lot of muscle, but also a large amount of fat. But an animal that grazes like the gazelle, is lean and muscular. The same is true for most humans. Eat more frequently, it is a must.
6. Supplement Properly - Last but certainly not least, certain supplements may be essential, like a multiple vitamin.
Multivitamin
It is almost impossible to get all of the nutrients you need from food alone, regardless of how much you eat everyday. This is why supplementing with a multivitamin is so important. Think about it, it is recommended that even small children should be taking a multivitamin, so why is it less important that you (especially since you are in training), should stop taking a multivitamin? It isn't. The answer is that it is MORE important for you to be taking one as a growing person who is training hard. And I'm not talking about centrum of those "one-a-days". Those are simply not good enough. I'll recommend where you can get all the supplements I talk about later.
Thermogenics
Fat burners that speed up your metabolism by heating up your body (hence the prefix "thermo") to burn stored fuel (fat) for energy. Thermogenics have been getting a very bad rep every since the ephedra ban. Some people loved it, some people hated it, some people say nothing works without it. The truth is, there still are fat burners that work even without ephedra. They may not work as good as the ephedra, but they do in fact work. I'll give my recommendations on them later.
Creatine
I don't know how many times I hear people say "is that stuff safe." Especially the parents of high school athletes, who have every right to be concerned. Let me break it down for you, creatine is found in red meats, and is a combination of three amino acids - glycine, arginine, methionine. When these aminos are put together to form creatine, they pull water into the muscle cells. The muscle cells now have to expand (think of a water balloon underneath a faucet) in order to accomidate this new amount of water flooding them. The result - increased size of the muscles, strength of the muscles, and recovery of the muscle from a strenuous workout.
Why did I mention creatine in a fat burning post if it is primarily used for gains in mass? Because in the effort to burn fat, it is very likely that you will lose some muscle. It might not be a lot, but no muscle should be lost, only fat. Taking creatine while cutting will help keep that hard earned muscle on you, while shedding the fat. Going even further into the topic of creatine are the different TYPES of creatine out there (creatine monohydrate, ester creatine, creatine alpha-ketoglutarate, etc.). My personal recommendations will be talked about at the end of this post
L-Glutamine
One of the most abundant amino acids found in the body, glutamine helps prevent muscle break down (which is useful during cutting to help prevent muscle loss) as well as helps with muscle recovery. So then what is the difference between creatine and glutamine? Although they may seem the same based on their descriptions, the job of creatine is to increase muscle size or maintain the size by increasing the muscles volume. The job of glutamine is to simply keep the muscle from going into a catabolic (muscle breakdown) state, in which the muscle decreases in size and strength. Many people including myself like to stack (combine) the creatine and glutamine together for increased performance and results.
Fish Oil softgels
If you are not getting enough EFAs from food or would like to take in more fish but cannot for whatever reason, fish oil supplements are highly recommended and show a significant effect on reducing bad cholesterol levels increasing your good cholesterol levels
Green Tea
Some swear by it, some hate it, but there is a reason why it is an ingredient in most of the most popular thermogenics on the market today. Studies show that by drinking 3 cups of green tea per day, you may be able to increase the speed of your metabolism by up to 7%. Personally, I'd rather get it in my thermogenic with the rest of the metabolism-boosting ingredients.
Now, for the list of recommended supplements for the hard training martial artist or fitness enthusiast, I give you...(drumroll)...
My personal supplement stack:
I get everything from http://www.yourchoicesupplements.com as they have a speedy delivery, quality/brand-name supplements and some of the lowest prices I have ever seen. So, without further ado:
1. Multi-Vitamin by FSI nutrition - Effervescent medical delivery technology, high potency, zero calories or carbs and pretty good taste too.
2. No-xplode by BSN - AMAZING ENERGY; pre-workout formula. This product is thermogenic, as well as "pump-promoting," in that it promotes a blood pump to your muscles that is enjoyed by anyone who uses this product. I have to say, it makes a huge difference in vascularity.
3. Cell Mass by BSN - Post workout Creatine/Glutamine formula. This product is the creatine/glutamine stack that I mentioned above. The type of creatine in this product is ester creatine (very absorbable without the stomach discomfort of most other creatines) along with glutamine AKG(alpha-ketoglutarate; this is a delivery system for the glutamine, allowing the glutamine to be fully absorbed).
4. Nitro-Tech - Protein powder with a delivery system in it to ensure that all protein is getting to your muscle cells and therefore you are not literally peeing your money away as is the case with many other protein powders. I usually have 2 scoops of this post workout immediately following my cell mass, and any time I want a snack or a before-bed shake.
Well, there you have it. I hope this post continues to serve you well throughout your training :D
"The Obesity Myth"
Original Poster: Christo
Forum: Weight Loss
Posted On: 29-01-2007, 20:55
Orginal Post: Christo: Hey all, I have just finished reading a book titled "The Obesity Myth" by Paul Campos, published by Penguin/Viking.
This book sheds much light on the whole topic of weight loss, obesity, the weight loss industry (worth billions), medical and pharmaceutical industry misrepresentation of scientific experiements, the phen-fen disaster etc. Paul Campos also talks about the differences in class and ethnicity, and from country to country.
According to the current BMI charts people such as Brad Pitt, Russel Crowe and George Clooney are either overweight or obese. That nobody really actually knows how to lose weight and keep it off effectively and that attempts to do so damage your health more so than not dieting in the first place. He also explains how and why being overweight has no higher mortality than being 'normal' weight and that being 5 pounds underweight is far more dangerous for your health than being 30 pounds overweight. This book explodes about the biggest myth of our time which grips the culture of not only the U.S. but also Australia and England.
Have a read, see what you think.
The Warrior Diet
Original Poster: Blade
Forum: Weight Loss
Posted On: 20-10-2006, 06:06
Orginal Post: Blade: Has anyone tried or still sitting on the warrior diet here and can confirm results \ side effects it might have on training\weight loss and such ?
sports supplements and MA
Original Poster: xcal
Forum: Weight Loss
Posted On: 05-09-2006, 20:04
Orginal Post: xcal: Hi all,
What is your opinion on taking suppliments like 'muscle food', or weight loss stuff to supplement your training?
I view most Chinese and Japanese MA's as a blend between the physical and philosophical aspects. Seeing as I'm training i Chinese MA, I'm throwning this question into this forum. MODs: short of throwing the same question in the Japanese MA forum, can you make this thread available in both?
I'm trying to turn this into a poll, what is the 'poll option'???
regards
Xcal
I need help losin weight
Original Poster: prodigy
Forum: Weight Loss
Posted On: 28-07-2006, 22:28
Orginal Post: prodigy: I'm a 190lb asian kid trying to lose for boxing. But im surround by rice! I eat to much carbs. Give me a diet plan for an asian person surround by rice! please. I love boxing and been into the art of boxing and other martial for a while. I have a fighting spirit!
supplements
Original Poster: catatonic
Forum: Weight Loss
Posted On: 02-06-2006, 08:38
Orginal Post: catatonic: ok so im looking into getting into MMA
my friend invited me to go to his kickboxing gym to train and spar with some guys... but before i start doing that i would like to tighten up and drop some pounds.
im 16 years old in the 6'3"-6'4" range and weigh about 210 pounds.
i work out everyday and my work out contains weightlifting, running, and bikeing.
are there any supplements i should start using to help me out?
Bad diet or good diet??
Original Poster: baraca
Forum: Weight Loss
Posted On: 02-06-2006, 08:24
Orginal Post: baraca: I have been led to believe for the last ten years or so that i have a very bad diet. Basically i dont eat meat, the only meat i consume is meatballs which are balls of pork, and mince meat, and i don't have these very often which makes me think im not the best for protein.
Food that i do eat is mostly white bread infact nearly all white bread..Alot of toast i mean loaf or more a day, alot of bread rolls 3 or 4 a day.
I also eat alot of cereals, i.e. special k and corn flakes.
The rest of my food intake is usually crisps and chocolate but not alot.
I'm fairly skinny but my muscles are big enough especially around my shoulders and arms and legs. Which makes me think i could build them up alot more, i have been wanting to get alot fitter and workout alot lately but i just wanted some info on my diet.
Is it really that bad? And if so what should i change? Please consider that the only meat i have eaten for the last ten years (reason unknown) is what was outlined above so starting to eat other meat could be a bit of a problem. I don't eat vegetables at all..At all. Nor do i eat fish. Basically i do not eat anything which comes from a chipper.
Any advice would be a great help.
/paul
body fat calculator
Original Poster: BLACK PANTA
Forum: Weight Loss
Posted On: 15-02-2006, 10:40
Orginal Post: BLACK PANTA: http://walking.about.com/cs/calories/l/blbodyfatcalc.htm
check out the rest of the site aswell.
Fat Burners?: Old Forum Topic
Original Poster: setsu nin to
Forum: Weight Loss
Posted On: 15-02-2006, 01:23
Orginal Post: setsu nin to: Fat Burners?
Lone Wolf
I have a frw questions on fat burners. If you use them, how well do they work? Also, if you reach the desired results you expect to obtain from them, is it possible to keep the body you have through diet and exercise, or do you have to continue to take them?
P.S. What fat burners do you guys recommend? Personally, I was looking into taking Ripped Fuel or Stacker 2 but I am open to suggestions.
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NeverMan
Skip the pills, it's all about diet and exercise, stay away from processed foods (ie. sugar, fast food, microwave food), and keep on an exercise plan and you should be fine. I know it's a little cliche but still, pills won't help you do anything but hurt your self.
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Stg
hold on there neverman,some fat burners DO actually work in aiding your diet and exercise safely, you just have to realize that results vary from person to person and surpass theunknowledged rumors/stereotypes that fat burners kill people. some good ones are Tight! by SAN,clenburtrx by VPX, ThermodynamX by EAS and hydroxycut by muscletech works fairly well too
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kronos
Now that they are banning ephedra in weight-loss and energy supplements I dont think weight loss products will have quie the same effect without ephedra.
I found the easiest way for me to shed loads of pounds was by drinking water instead of sports drinks before a workout, also by not taking sugar in my coffee and always drinking water instead of sodas.
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Stg
actually the fat burners i listed don't have ephedra (some changed to not include ephedra,specifically hydroxycut) and most burners don'thave ephedra anymore
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Lone Wolf
Thank you for the info, Stg. However, you did not answer my question. Do you need to continue taking them, or can you stop once you have achieved the results you want?
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Stg
woops,sorry! if you get the results you want,then yeah you should probably stop using them,if not you'll keep losing fat until you get too thin save what you have left in this situation for maintenece should you happen to gain afterwards
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Ironjim
I used to be a big fan of fat burners. But it all comes down to one thing, eat less calories than you burn. Just multiply your bodyweight by 10 to find your maintenance calories. I usually eat 200 calories below my maintenance everyday. I've got some abs and am starting to see a vain in my right bicep more and more everyday!!! Hope this helps
Take care....
http://www.geocities.com/ironjim7886/fwli.html
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If you want to lose weight....
Original Poster: WushuPadawan001
Forum: Weight Loss
Posted On: 08-10-2005, 02:24
Orginal Post: WushuPadawan001: So I?m sitting down typing away an essay next to two girls talking about how they want to lose weight. I tried to ignore them but felt I should jump in: they had NO IDEA what they were talking about.
Thus this is a shout out: If you want to lose weight please oh please get a trainer, read a book, go to a fitness website, talk to a physician or athletic friend. Don?t think that dropping meals and pills will work (pills just make you poop ? Tom Cruise uses them).
Be healthy, live strong.
Oh one more thing
Nutritionist: A person who is interested in nutrition, may have some education (Me).
Dietician: A person who has gone to school to study nutrition and has a medical degree (Not Me).
Fat face
Original Poster: yac
Forum: Weight Loss
Posted On: 09-09-2005, 20:14
Orginal Post: yac: ok my problem is this, i have been trying to gain weight by eating more because i am 6'3 and only 80kg, i have gained a bit of muscle but most of the weight has gone to my face and i am finding it impossible to lose. i already play a lot of sports and its kinda weird that i have a slightly skinny body and a chubby face of someone a bit overweight... any help would b appreciated
Alright guys...
Original Poster: Li Shen Long
Forum: Weight Loss
Posted On: 09-09-2005, 17:00
Orginal Post: Li Shen Long: I keep hearing that in order to lose weight, you need to eat "healthy" foods. Well, I'm wondering, what would you guys consider to be healthy foods? If you don't mind, would you guys make a list of some healthy foods, so I can just get the stuff the next time I go grocery shopping? Thanks in advance.
Low Carb help
Original Poster: darkside05
Forum: Weight Loss
Posted On: 13-04-2005, 23:57
Orginal Post: darkside05: Well guys, just to fill you in on my situation. I'm on the South Beach diet and have been on it for a few months. So far i've managed to lose 25 pounds but for some unusual reason, the past couple of weeks i've paused all weight loss. I've also noticed lately i just haven't had the energy like i was getting for awhile. I'm pretty strict on my diet to the point i skip meals a lot (esp. at school) due to the fact that there just aren't many options for me where i'm at and i absolutely refuse to give in to whatever people keep offering. I am working out every day with weights and every other day doing bag work and shadow boxing. Despite all of this stuff i'm doing, i just haven't seen any results lately on the scales and i just don't have any energy. I don't want to give this diet up because i've come so far with it. If any of you have some advice to help me out please let me know, I'm growing desperate.
Grappling tournament: ???
Original Poster: imported_Cool&composed
Forum: Weight Loss
Posted On: 02-03-2005, 03:48
Orginal Post: imported_Cool&composed: Hi everyone. In about a week and a half I'm going to compete in the pancrase nationals here in Denver, Colorado. I still need to lose about 6-7 pounds to compete in the weight class that I want, but like I said I only have a week and a half. What would be the best way for me to drop this weight in such a short time? I would just sweat it off before weigh ins, but I have to go in early before the fight because I have work the night when weigh-ins take place so that is not an option. Thx in advance.
Examples of clean diets
Original Poster: Mayonnaise
Forum: Weight Loss
Posted On: 27-10-2004, 04:50
Orginal Post: Mayonnaise: I typed on google but got tons of "buy our product adds" but im wondering if anyone has some own personal diet plans, like a weekly plan of foods to eat for mouring breakfast lunch dinner to lessen amount of fat intake. I weigh 180lbs and the multiplying calorie thing never seems to work for me too well so if you have any examples or plans that would be great
Cabbage soup diet
Original Poster: zefff
Forum: Weight Loss
Posted On: 06-08-2004, 09:13
Orginal Post: zefff: I am a man who drinks a bit (although Ive cut down), and I now have a sedentary office job.
I have put on some fat, only a max of 14lbs but I want to burn the fat off quickly without affecting much else. I found the cabbage soup diet which is used by hospital patients who are too fat to go into surgery. Apparently the weight drops off rapidly and its quite a huge detox too. Imagine it cant have that many ill-effects as the patients must remain strong enuff to go through traumatic surgey after.
It is based around a basic soup recipe with differing additions dialy. It lasts 7 days and goes like this:
THE SOUP.
4-5 carrots
3 Onions
2 cans tomatoes
1 cabbage
1 green pepper
1/2 box of pearl barley (optional)
4-5 chicken stock cubes
2 stalks of celery
salt/pepper
herbs
DAY1.
Any fruit except bannanas. :cry: Cantaloupe and watermelon have lowest calories. Eat only soup and fruit. Drink unsweetened tea, cranberry juice or water.
DAY2.
All vegetables! Eat until you are stuffed with all the fresh, raw or canned vegetables you can lay your hands on (man I will be shitting on that day)! Try to eat mostly leafl green veg and stay away from dry beans, peas and corn. Eat along with the soup. At dinnertime this day reward yourself with a big baked potato with butter!
DAY3.
Eat all the soup, fruit and veg you want. Do not have a baked potato!
If you have eaten the above for 3 days and havent cheated you will find that you have lost 5-7 pounds.
DAY4.
Bannanas and skimmed milk. Eat as many as 8 bannanas and drink as many glasses of water/milk as you can along with the soup. Bannanas are high in calories and so is the milk. On this particular day your body will need the potassium, carbs, protiens and calcium to lessen your cravings for sweets.
DAY5.
BEEF :twisted: and tomatoes! You may have 10-17 ounces of beef and a can of tomatoes or upto 6 fresh tomatoes. Try to drink 6-8 glasses of water this day to wash away uric acid in the body. Eat the soup at least once on this day.
DAY6.
beef and veg. Eat till your hearts content! No potatoes! Make sure you have the soup at least once this day.
DAY7.
Brown rice, unsweetened fruit juice and veg again. Have the soup at least once this day.
By the end of this day if you havent cheated you may have lost 17 pounds. If you have lost more than 15 pounds, stay off the diet for 2 days before continuation.
Make sure you are off the diet for at least 24 hours before any alcohol intake.
If you feel your bowl movements have changed you may have some bran fibre.
Although you can have black coffee on this diet you may find that with the feeling of boundless energy within you, after 3 days you may not need cafeine.
DEFINITE NO NO's!
Bread, alcohol, fried foods, carbonated drinks including diet drinks.
You can drink water, unsweetened tea, black coffee, unsweetened juice, cranberry juice, skimmed milk. The basic soup can be eaten any time you feel hungry.
Eat as much as you wish, the more you eat, the more you lose. You can eat broiled or baked chicken instead of beef (ABSOLUTELY NO SKIN ON THE CHICKEN). If you prefer you can substitute broiled fish for the beef on one of the days. You will need high protein in the beef on the other day.
Thats it!
I will try it and let you know how I feel each day. I have heard that it is very hard though to make it past day3. I will try. Not sure if rice is allowed. If so that will make things better. Will find out.
Should I lose weight ?
Original Poster: 4
Forum: Weight Loss
Posted On: 07-06-2004, 10:01
Orginal Post: 4: I'm thinking of entering a comp in about 6 months time and i have a problem, I weigh 80 Kilos, or 175 lb's. this puts me right in the middle of the middle weight weight class. I don't mind fighting people a bit bigger but the upper limit for the weight is 180 or 185, and weight is made at your gym up to a 3 days in advance. this will give people time to cut weigh and so a guy of 185 lbs can weigh 190 even 195 lbs. so is it worth me fighting in the welter weight All i have to do is lose 6 lbs at the most ?
any advice or help would be cool
salt\sodium...bad for me?
Original Poster: jerbo8
Forum: Weight Loss
Posted On: 27-05-2004, 19:50
Orginal Post: jerbo8: i heard tday that salt\sodium was unhealthy, is this true?
Interesting Article on Water
Original Poster:
Forum: Weight Loss
Posted On: 25-05-2004, 20:15
Orginal Post: : Interesting Article on Water
http://brainquicken.com/water_article.asp
Warrior Diet
Original Poster: CreativeFighter
Forum: Weight Loss
Posted On: 24-05-2004, 15:33
Orginal Post: CreativeFighter: Any experience with it?
I might try it out
losing weight at camp
Original Poster: kranker66
Forum: Weight Loss
Posted On: 29-04-2004, 03:22
Orginal Post: kranker66: -It really surprises me how many over weight people don't know how to go about losing there weight. And then counselors try and make them feel good about it.
I saw a 20/20 excerpt from a show about kids at a fat camp. I feel for these kids, I do because nothings gotta feel worse than going through your teen years over-weight and obese and being laughed at.
I couldn't beleive I saw a heavy kid working on a latt maching and then a crunch bench.
If those counselors knew what the heck there doing that young man would of been doing cardio, and sweating it off.
And to know surprise he didn't lose any weight. And his family is out a bunch of money too. The show was not so much that people were getting 'jipped' at these camps- it's just my take on it. It was about getting parents involved and whose responsible for the child's obesity- stuff like that. The old blame game I guess...
any thoughts?
eating right
Original Poster: binhdinhboy
Forum: Weight Loss
Posted On: 26-04-2004, 19:43
Orginal Post: binhdinhboy: man, i havent been eating clean at all! are there any tips to eat right and keep myself honest? im not asking for diet plans or anything just suggestions and guidelines. thanx.
Counting Calories
Original Poster: Ironjim
Forum: Weight Loss
Posted On: 01-04-2004, 17:31
Orginal Post: Ironjim: From www.jamesfit.com
When people think of counting calories, they generally think of not being able to eat what they want and when they want it. They picture boring health diets and hard work at the gym. This is not necessarily true, and in this article, I'll show you why.
There's a general rule that you should follower as a dieter. That rule is that if you eat more calories than you burn, you are going to gain weight. If you eat less calories than you burn, you are going to lose weight. If you eat your "maintenance calories," you will stay the same weight. You can find out your maintenance calories by multiplying your current body weight by 10. For example, if a person weighs 180 pounds, he/she would have to multiply 180 by 10 to find out his/her maintenance calories. It turns out to be 1,800. This is the amount of calories that person needs to eat every day to maintain his/her current weight of 180lbs, hence the term "maintenance calories."
Now, from my own personal experience, when I complete 30 minutes of moderate to intense exercise on the exercise bike at my local gym, I usually burn around 200 calories. However, there is an easier way to burn 200 calories without all of that hard work. Simply eat 200 calories less then your maintenance! For example, if a person's maintenance calories is 1,800, he/she can burn 200 calories a day by working hard on the exercise bike for about 30 minutes every day of the week. Or, he/she can simply not eat those 200 calories and instead eat 1,600 calories per day.
Now, I'm a big fan of exercising (especially lifting weights). However, for the person who lives a sedentary lifestyle, this is fantastic.
So, just to go over it all: 1. Find out your maintenance calories by multiplying your body weight by 10.
2. Check the nutrition facts labels on the back of the foods you eat to count the calories of the food.
3. At the end of the day, your total calories should add up to 200 calories less than your maintenance calories.
Remember, counting calories might seem like a bit of a pain at first. However, after a while, you will get used to it. It'll become a habit like anything else in life does. It'll become part of your everyday routine. Just give it a shot. After a while, when you start to notice some results, you'll never look back! And please remember, eat slower so that you give yourself a chance to get full. Wait 10-15 minutes after you are finished eating and see if you REALLY are hungry. Listen to your body, give it a chance. Please note that you should only multiply your bodyweight by 10 if you live a sedentary lifestyle. If you are a bodybuilder (like myself) or some other type of hardcore athlete, multiply your bodyweight by 15, then subtract 500 from that number. If you eat up to that amount of calories per day, you will lose one pound of fat per week without sacrificing muscle loss.
Thank you very much and good luck on your journey,
James Hallmark
www.jamesfit.com
The Truth About Carbohydrates
Original Poster: Ironjim
Forum: Weight Loss
Posted On: 23-03-2004, 22:54
Orginal Post: Ironjim: From www.jamesfit.com
There are different theories about carbohydrates (carbs, for short) out today. Many believe that they'll make you fat. These are usually the same people that follow the famous Atkins Diet and diets like it. Then there are the people who say that carbs should not be neglected from your daily diet because are body needs whole grains, and that we should have a low fat intake. Well, in this article, I'm going to give you the undisputed facts about carbohydrates.
Carbohydrates are your body's preferred source of fuel. Like protein, they have 4 calories per gram. Fat has 9 calories per gram. Carbohydrates are actually a chemical composed of carbon, hydrogen, and oxygen. There are different types of carbohydrates. However, for the sake of not getting too far into the scientific mumbo jumbo, lets stick to the two most basic types. Simple carbohydrates, and complex carbohydrates.
Simple carbs are the ones that usually contain the most sugar, and raise your insulin levels high. Examples of these types of carbohydrates are honey, table sugar (sucrose), fruit, etc. Complex carbs are the ones that burn slower in your body and last longer. Examples of these types of carbs are wheat, rye, pumpernickel, and multigrain bread, pasta, potatoes, etc.
When you eat too many carbohydrates, especially simple carbs, it raises your insulin levels very high. This can result in what is known as "insulin spillover," which can further lead to diabetes. Your body then stores the excess carbs as fat if they are not burned off.
Then there is a special type of carb called fiber. Some great sources of fiber are fruits, vegetables, and whole grains. By the way, I highly recommend eating a lot of grean vegetables, as they are usually lower in calories and contain lots of fiber. Eating lots of fiber also helps to fill you up.
When you severely restrict your carbs (say about a max of 20 grams per day) as in the Atkins Diet, your body can't use carbohydrates anymore as fuel. Your body then uses fat to burn fat. This fat-burning state is called ketosis.
In conclusion, carbohydrates do not make you fat. Eating too many carbohydrates is what causes one to gain fat. This is the same as anything. If you overeat on protein, you can get fat, and the same goes for fat. The body actually works better with a balance of protein and carbohydrates, with some good fats throughout the day.
Yours truly,
James Hallmark
www.jamesfit.com
Advice on dieting: Old Forum Topic
Original Poster: setsu nin to
Forum: Weight Loss
Posted On: 18-03-2004, 20:30
Orginal Post: setsu nin to: Advice on dieting
BolivianFighter87
im an athletic person but latley ive been lazy and i need to get back into the swing of things.Could somone make some suggestions or provide some links on diets that are helpful to build lean muscle.Please any help woud be appreciated.Thanks alot
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ice_mach
bro it depends on wot type of muscle u want. look at the thread "college fighter on low cash" where i've put up 3 meal plans use one meal plan each day and alternate, so first meal plan mon, second tues, 3rd wed these meal plans will help gain muscle. a routine looking like this
( 3 sets with 8 reps for each set, and try an add 2.5 pounds every week)
Mon
Deadlift
Row
Wide grip pull up
Wed
Bench
Dips
Military Press
Fri
Squat
Stiff leg Deadlift
Calf Raises
Combine this with HIIT on Thurs, sat, and sun. HIIT, if u dont know already is where u do cardio eg rowing 3 mins as fast as u can, then 3 mins at a moderate, pace then 3 mins fast, and u keep alternating until u can do 30 mins worth of HIIT. Also remember to get plenty of rest at least 10 hours every day, and drink 2-4 litres water every day. After 12 weeks make another post here, and hopefully i'll try an arrange wot u should do next. If u follow all the advice given u should gain hopefully all lean muscle wid minimum fat.Good luck
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Ironjim
Well, there are different ways to gain muscle. You can take in more high quality calories than you burn and combine it with heavy lifting which should do the trick, but you'll gain some fat. From my own personal experience, I just eat a clean diet with a ratio of carbs/protein/fat, don't overeat, and I perform mass movements. A lot of people think they need to eat and eat and eat. Sure, this does indeed gain muscle. I did it a couple of times, but I didn't enjoy the jelly rolls either. So, just perform mass movements in the gym. Try doing straight bar curls for your biceps. Do squats (releases the most growth hormone in your body than any other movement), military presses, deadlifts, and things of that sort. Don't worry about isolation movements like tricep kickbacks or concentration curls or things like that, as the mass movements will make those muscles grow in proportion. Just based on my personal experience, here's my diet/exercise program:
Breakfast: bowl of wheaties in lowfat milk with Splenda and a multivitamin
Lunch: Turkey and fat free cheese on toasted wheat bread and an apple
Dinner: scrambled egg whites on toasted wheat with fat free cheese and some multigrain or rye crackers.
*In addition to this, try to drink at least a half gallon of water per day.
*Now, I don't eat the same things everyday, but it's something to model your diet after if you'd like.
Monday: 5-10 sets of shoulder presses 8-10 reps
Tuesday: 5-10 sets of squats 8-10 reps, 5 sets of calf raises, 20-25 reps
Wednesday: 5 - 10 sets of standing straight bar curls, 8-10 reps
Thursday: 5 - 10 sets of deadlifts, 8-10 reps
Friday: 5 sets incline dumbell bench presses 8-10 reps, 5 sets flat bench dumbell bench presses 8-10 reps, 5 sets decline dumbell bench presses 8-10 reps. 5 sets of decline crunches 25 reps, 5 sets of hanging knee lifts 10 reps.
This is just my own personal program. Different things work for different people. As far as cardio goes, I usually burn about 200 calories on the exercise bike after 30 minutes. Since I hate cardio, I get the same fat loss effects by simply eating 200 calories below my maintenance.
Check out my site for more articles on diet @ http://www.geocities.com/ironjim7886/fwli.html
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Original Poster: ballantinexxx
Forum: Weight Loss
Posted On: 01-01-1970, 12:22
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