EPT[H] Losing Weight Techniques - Page 2
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Seraphim
United States4467 Posts
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ZoDD
Canada309 Posts
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Ilikestarcraft
Korea (South)17726 Posts
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PH
United States6173 Posts
That article implies that it's not the anaerobic exercise itself that burns the fat, but an apparent increase in your resting metabolism as well...cool cool. | ||
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useLess
United States4781 Posts
and to touch on a few earlier points: spot reduction. doesnt work. nor is it supposed to be reducing anything. when youre doing abs, youre working out the muscle. its not getting rid of fat, but its "fleshing" out the abs, so to speak. starving isnt a good route either. ya, there are crash diets, and they work if one is shooting for a particular goal. however, your body loses muscle first before fat. not a good idea if youre working out. running: for beginners, id say its more important how long you run than how far. half an hour with a good heart rate going is more beneficial than the mile or two you might run in half that time. [edit: someone used a better word: "intensity"] and just a tidbit, but iirc your body loses fat near last in the abdomen. not really an issue, just something to keep in mind if youre looking for some sort of immediate result | ||
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Deleted User 31060
3788 Posts
On July 24 2008 16:45 useLess wrote: and just a tidbit, but iirc your body loses fat near last in the abdomen. not really an issue, just something to keep in mind if youre looking for some sort of immediate result if you're male, that is stupid females store can fat other places, like their breasts and their legs, before their girth significantly increases | ||
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nA.Inky
United States794 Posts
Do these things and you would have to try very hard to NOT be thin. I used to be fat. Cutting out soda did most of the trick for me. Now at age 24, I do all the above, and at 6'1'' I weigh 158 pounds, a very healthy, but quite lean, weight. Hope it helps. I just keep things simple and don't think about it much. | ||
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Deleted User 31060
3788 Posts
I'm 5'6" and I weigh about 170. I'm certainly not obese but I don't have a 6 pack either... ppl make me feel fat >_< | ||
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BottleAbuser
Korea (South)1888 Posts
8:57 - Wake up. Swear repeatedly while pulling on some clothes and biking to class. 10:30 - Get out of class, get back to room. Start dota. 12:40 - Finish first game (after 3 regames due to leavers). Start another. 2:45 - Finish second game (after another 4 regames). Starting to get hungry. Oh shit, gotta do HW before 3 oclock class. And so on... | ||
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Servolisk
United States5241 Posts
I've also heard sleeping longer helps you eat less, for reasons other than just being awake for less time. | ||
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QuanticHawk
United States32051 Posts
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JohnColtrane
Australia4813 Posts
On July 24 2008 17:41 nA.Inky wrote: My technique for staying lean: eat a vegetarian diet with little sugar, little (ideally none) processed food, little refined wheat/grains. A diet high in greens, nuts, veges, beans/lentils, whole grains, and fruit. Bicycle for all transportation, or simply bicycle vigorously daily. Sleep 8 hours a day. Get sunshine. Do these things and you would have to try very hard to NOT be thin. I used to be fat. Cutting out soda did most of the trick for me. Now at age 24, I do all the above, and at 6'1'' I weigh 158 pounds, a very healthy, but quite lean, weight. Hope it helps. I just keep things simple and don't think about it much. wow thats really impressive na.inky, how long have you stuck to that for? and how far do you bike to say, get to work? | ||
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Ancestral
United States3230 Posts
On July 24 2008 13:33 LonelyMargarita wrote: No, I'm pretty much right on everything, which is why you're using a straw-man argument. Working 21 hours a week will burn more calories than working 3? WHO'D HAVE THOUGHT? Lifting weights burns about 3x the calories PER HOUR compared to running. Feel free to refute any claim I actually made, though. It's not hard to work up to running 20 miles, which would take say 2 hours and 40 minutes at a reasonable pace, and perhaps 3 or 3 and a half at a leisurely one. Lifting intensely for even 2 hours and 40 minutes is something I have never seen recommended by anyone. Saying that lifting weights in a gym is the "best way" to lose weight is a bold statement, since it gives no consideration to the routine in question, or the natural abilities of the person trying to lose weigh, or what they prefer to do. The varying amount of intensity and the exercises you do affect calories burned (deadlifts burn more calories than lateral raises). You can lose weight cycling, running, lifting, playing soccer, jump roping, and many other things and combination of things. And the best one is the one that you like doing the best as well as the one that gives results. Although your ridiculously arrogant rhetorical style may make you look better than my "straw man" argument. And though I'm sure you have used many magnificent studies for your claims, I weighed a lot more when power lifting than I do now, where due to a lack of gym membership all I do is run and cycle. Though my diet is also different, making blanket claims like that aren't going to help someone. In one respect I agree with you, and that is, he should lift weights, preferably with at least a few large compound movements which I assume is the type of thing you assume for your 3x number. | ||
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decafchicken
United States20017 Posts
On July 24 2008 13:33 LonelyMargarita wrote: Lifting weights burns about 3x the calories PER HOUR compared to running. Feel free to refute any claim I actually made, though. While perhaps true, nobody actually lifts weights for the same amount of time they run without taking a break. | ||
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eshlow
United States5210 Posts
1. Solid diet (nothing processed, low/no sugar, meat, fish, veggies, fruits, nuts) 2. Heavy lifting (neuroendocrine response of growth hormone/testosterone can/will use fat for energy to help build muscle) 3. Intervals/metabolic conditioning/circuits/tabata protocol. Sprints are a good one. 4. Adequate sleep 5. Eliminating daily stressors Of these, DIET is the most important. You need to be in slightly caloric deficit (not too much else the body enters starvation mode & will keep fat). Too much stress/lack of sleep = raised cortisol levels which promote fat retention at the expense of musculature. Elimination of processed foods and sugar helps keep insulin lower. Insulin promotes uptake of nutrients into cells, but it is not specific to musculature or adipose tissue; so if there is no glycogen depletion from exercise when you drink that soda or eat that candy it's going to basically go straight to your fat stores. Long endurance runs while primarily burning fat (greatest is ~60% vo2max) do not stimulate as great of a neuroendocrine response as heavy lifting or other high intensity exercise which are anabolic in nature for muscle and catabolic for adipose tissue. Catecholamine production (adrenaline/noradrenaline - aka fight or flight response) and growth hormone/testosterone spiking from heavy lifting and intense exercise as aforementioned are much better than traditional cardio assuming good diet & sleep. Plus, the extra muscle mass is nice? For heavy lifting... deadlifts, squats, bench, military press, dips, pullups, rows, etc. Basically heavy compounds. I'd suggest Starting Strength by Mark Rippetoe although probably not with the gallon of milk. | ||
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Ancestral
United States3230 Posts
Everything he says is pretty righteous. I don't deny the power of lifting for losing weight, and acknowledge that it's better at burning fat if that's all you care about and are willing to follow strict programs, but health has many aspects and endurance running is great for your heart and lungs. And as someone mentioned helps build aerobic base for anaerobic sprints (perhaps not intuitive but true). If you run a lot and far you will lose weight, most people just don't run very far, or even very fast. But the "extra muscle mass" from lifting I think is very overplayed. It takes a lot of work and a good diet before you start noticing bigger muscles. But if you're genetically lucky perhaps less. Everyone is going to offer different advice. His has a lot of scientific terms that I don't entirely understand so I assume it's very legit, but my advice is run and lift, and play sports and bicycle if you have the money for the equipment or can rent / borrow it. Intelligent planning of diet and exercise is important, but so is hard work, and anyone can do that. To be fair, my physical training is mostly for karate, so I don't care as much about strict diet and routines. But hard work is underrated. Rippetoe's routine is pretty legit for sure. | ||
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Rayzorblade
United States1172 Posts
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eshlow
United States5210 Posts
 Suffice to say if you're an utter newbie at lifting you can expect to put on significant muscle mass lifting heavy especially if you're underweight or obese. Heck, a bunch of the guys on Rippetoe's routine have put on 40-50 lbs of mass within 6-12 months. So it's doable. Shrug, depends on your goals though. If you're not looking to exercise at all, then DIET will do it for you definitely but it will probably be much slower than combined diet and exercise. Diet is the key to anything weight gain or loss. Heck, you may not want to lift or run or whatnot.. maybe have bad knees. Take it all in context, personalize it (generally with some experienced help) and run with it. | ||
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Hypnosis
United States2061 Posts
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CommanderFluffy
Taiwan1059 Posts
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