EPT
[H] Losing Weight Techniques
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il0seonpurpose
Korea (South)5638 Posts
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clazziquai
6685 Posts
gimme suggestions too ^^ | ||
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eversion
United States3 Posts
As far losing fat in a certain area, it doesn't work that way. | ||
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iceburn
United States303 Posts
that is what i used | ||
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PH
United States6173 Posts
Doing sit-ups will burn calories, but it won't make you lose the stomach fat faster than it would if you worked out a different part of your body. Your body both stores and burns fat in a regular pattern...however you're predisposed to do so. Working out your arms won't burn arm fat, working out your abs won't burn stomach fat...it'll burn body fat in general. Hope I helped. | ||
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BottleAbuser
Korea (South)1888 Posts
Just make your calorie usage outweigh your calorie intake. Starving works, but it will affect your quality of life. A good diet with regular exercise should do the trick. It's sticking with the regimen that's hard. | ||
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il0seonpurpose
Korea (South)5638 Posts
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Servolisk
United States5241 Posts
Eating six small meals a day helps people eat less, and has other benefits. To find out what your calorie intake should be, calculate your Basal Metabolic Rate. If you google there should probably be some easy guides to help you approximate. Try to have a few hundred calories less than your BMR every day, consistently. Excercise helps subtract from your calories, but only by a small amount in comparison to watching your diet. A good work out might use ~200 calories, but that is just the same as not drinking one or two cans of coke. Excercise is still good, but don't overestimate it's capacity to make you change figure. You can spend more calories on exercise if you do a combination of cardio and weight lifting. If you do weight lifting you will also spend calories after your work out ends as your body repairs the muscle. There are a few tricks you can use to help take off a little more calories, but most prefer to just eat less. The first is taking an ice bath. To be honest, I am not sure how many calories that burns, but it is probably quite small. It comes from your body raising your body temperature. It also helps you recover from work outs faster, and enables you to work out more. If you have access to an outdoor pool you should try swimming for that reason. Not only is it one of the best types of exercise but you can burn some calories on the side as your body tries to stay warm. The other thing is to do quick cardio excercise immediately when you wake up. When you do it then, you burn more fat in comparison to muscle than normal, or so I've heard. The goal of the cardio is ~15-20 minutes of a heart rate consistently above 140. | ||
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JohnColtrane
Australia4813 Posts
On July 24 2008 12:18 il0seonpurpose wrote: I ran about a mile today and it seemed so hard after not doing it for a while, the only way I think I did it was b/c I was with a friend and it sort of motivated me in a way to catch up to him. I need to lose some weight, I don't look fat but I have a stomach that pops, which is weird. Anyway, are there any ways to endure running/jogging, breathing techniques? I'm also looking for ways to lose the stomach. Are sit ups a way to lose them? I could look up things on google but I wanted some personal experiences please. Thanks like the other guy said, music helps - or anything that will take your mind off fatigue can come in handy. for breathing id say controlled, but it depends on your muscles and how much oxygen they can absorb and utilize, if you have a shit vo2 max you could breath in all the air in the world and not be able to use it i think the best way to endure aerobic running is just by sticking it out through the fatigue. your brain will tell you that you are fatigued and to stop wayyyy before your muscles are exhausted or u have no more energy to burn, so just suck it up and keep going, focus on your goal and dont wuss out and walk the last 100m or whatever as for diet, lay off the really fatty shit like cheeses, full cream milk, fried meals, egg yellows, chocolate, biscuits and eat more leafy greens | ||
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LonelyMargarita
1845 Posts
On July 24 2008 12:38 BottleAbuser wrote: What PH said. They call it "spot reduction," reducing fat at a particular spot. It doesn't work. Just make your calorie usage outweigh your calorie intake. Starving works, but it will affect your quality of life. A good diet with regular exercise should do the trick. It's sticking with the regimen that's hard. Starving actually doesn't work. Slight reductions in your caloric intake combined with increases in calories burned works. Starving yourself dramatically decreases your BMR, so you burn fewer calories (so you don't die when you go without food for a couple weeks). I'd figure out what you used to eat on a daily basis, and cut it by about 15%. If you were eating 2000 cal/day, try eating 1700 cal/day. Also try to burn another 300-500 cal/day. Burning 500 more cal/day than you intake will result in 1lb lost per week. This is about the maximum you can maintain in the long run unless you're morbidly obese. The best way to burn calories is to weight train, not to do aerobics (if you only do one). When you lift, your body not only burns calories while it's working out, but for the next 48 hours as it repairs your muscles. There is very little of this added caloric burn for aerobic work. The worst muscle to train to lose weight is your abs, since they are smallest, mostly slow-twitch, and heal very quickly (I say this because ironically it's what most people with tummies work out the MOST). If you can commit yourself, lift 3 days/week, and run another 3 days/week. When I used to get back into running after a long time I'd just do a brisk walk the first day for maybe 30-45 minutes to get my shins adjusted. Then I'd jog/run 3 miles fairly slowly (maybe 8minutes/mile) the 2nd day out. Then I'd do 7.5minutes/mile for 3 miles the 3rd day, then 7.5minutes/mile for 3.5 miles, then 7 minutes/mile for 3.5 miles, etc. Basically I alternate rate increases with distance increases until I got to my normal running speed (about 6minutes/mile), at which point I would just increase the distance. The important thing is to make a slow, progressive increase in the distance or the rate, even if you start with 1 mile/day at 10minutes/mile and only increase a quarter of a mile or by 15sec/mile each day you run. I would walk/jog after you run if your total time is under 30 minutes to get it up there. Music definitely helped to distract me, and also songs at the right tempo can help you pace yourself correctly. | ||
alffla
Hong Kong20321 Posts
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LuMiX
China5757 Posts
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Ancestral
United States3230 Posts
On July 24 2008 13:13 Metal[x] wrote: Why do people say your only sppose to increase a quarter of a mile each day you run? When I just started to jog last year during school i was doing 3 miles at a relatively slow pace like 9-930 min mile, but the next day i upped it 1 mile and was doing 4 miles. then the day after i did 5 miles...why only a quarter mile a day? I've never heard that. But I have heard increase in intensity no more than 10% a week. The point is that running can be hard on your bones and tendons and if you go all out you can get stress fractures. If you could run 42 miles your first week of running more power to you. | ||
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eborp
United States266 Posts
Although I hear climbing stairs burns more calories than just jogging. Also about food, drink LOTS of water. And I mean like at least 6 bottles of water a day. Also eat berries. Blueberries/strawberries/raspberries contain ingredients that help metabolize fat. Water also is key in metabolizing fat. | ||
Jibba
United States22883 Posts
Aerobic being longer, slower exercises like running and anaerobic being higher intensity but much shorter, like sprints. Like everyone else said, sit ups aren't going to do anything to reduce your stomach, just make it stronger and possibly bigger if you get into serious ab work. | ||
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Ancestral
United States3230 Posts
But to all of you skeptics he's right in that the amount of fat burned in hard weight training is downplayed, and the myth that you will "get huge" lifting heavy weights is very not true. | ||
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Jibba
United States22883 Posts
On July 24 2008 13:21 Fangster wrote: Sit-ups boost abdominal muscles. Easiest way to get a 6-pack. 6 packs are all about body fat %, it has nothing to do with the size of your abs. There's fat on your belly preventing your abs from being shown, and that doesn't change by building up the muscles there. | ||
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LonelyMargarita
1845 Posts
On July 24 2008 13:22 Ancestral wrote: LonelyMargarita, it's also about intensity. Running 20 miles a day will get rid of more fat than doing a leisurely workout at the gym three days a week. 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. On July 24 2008 13:21 Fangster wrote: Sit-ups boost abdominal muscles. Easiest way to get a 6-pack. This incorrect line of thinking is the reason 98% of the people on the ab machines at my gym have 40" waists or more, and all the people with a six pack never use them. Losing fat is the best way to a six pack, and sit-ups burn very little fat. | ||
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PH
United States6173 Posts
On July 24 2008 13:21 Jibba wrote: Anaerobic exercises are actually better for burning calories than aerobic, but you need an aerobic base to be able to achieve anaerobic state without collapsing, so really you need a combination of both. Aerobic being longer, slower exercises like running and anaerobic being higher intensity but much shorter, like sprints. Like everyone else said, sit ups aren't going to do anything to reduce your stomach, just make it stronger and possibly bigger if you get into serious ab work. That can't be correct... You burn through waaay more energy aerobically than anaerobically. | ||
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Jibba
United States22883 Posts
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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 States20019 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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BottleAbuser
Korea (South)1888 Posts
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Snet
United States3573 Posts
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