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On June 03 2011 19:13 zeru wrote:Show nested quote +On June 03 2011 18:45 Anabolicqt wrote:On June 03 2011 18:36 Nightfly wrote:
Uh, it's far from simple. I'd say it's about a billion times harder than losing weight.
No On June 03 2011 18:36 Nightfly wrote:
Losing weight is easy. Gaining weight is Hard.
No I have a really hard time gaining weight. It is pretty damn hard for some actually. Fast metabolism.
Fuck that fast metabolism shit. You just generally eat less than the average person.
Go to www.fitday.com and log a typical day of yours (or better yet: a whole week) and see if you are eating enough.
And 2.5k/day is not enough if you are doing any kind of activity at all. I for one used to have this "fast metabolism" syndrome and guess what was the cure: more food and then a whole lot more food. Stuff didn't start to happen when I was getting 3.5-4k kcal / day.
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On June 05 2011 09:25 switchdev wrote:Show nested quote +On June 04 2011 18:20 atrocity3010 wrote:On June 03 2011 19:11 switchdev wrote:
One thing I'd warn for when going for weightloss is to carefully listen to your body when it comes to exercise. When you're overweight a schedule where you're running 10-30 mins every day can wreck your knees/ankles if you don't take enough rest. It's easy to trick yourself into thinking it's fine when you're very determined to lose weight and you'll just keep going. At some point you'll injure yourself and you won't be able to do any running for weeks.
Instead I'd suggest to alternate between cardio and weight training every day. For example - you walk/jog on mondays, do situps/pushups etc on tuesdays - back to walk/jog on wednesdays. This'll allow your body to recover from the exercises for an extra day (which is huge), and you'll still be active every day. I tried doing something similar to this, the only problem is I did the pushups/situps 2 days ago and I'm still sore as hell from it, so I don't know when I'll be able to do them again. Is that a sign of pushing it too hard or is it natural to be sore for that long? When a workout is keeping me very sore for more than 2 days I personally feel like I've gone too far. You feel great after that workout because you've pushed it pretty hard, but if it ends up holding you back on your next session it won't be worth it. One of the key points to losing weight is that you're able to keep up with an exercise schedule for an extended period of time, so finding out how much your body can take and how long it takes for it to recover is a great way to stay in the game. If you're pushing your current weight training too far you can consider cutting down on the number of exercises you've been doing to see how that affects your recovery. For example doing 50 situps instead of 70 could be all you need. If you feel like that cuts out too much of your exercise, you can look at adding a few new exercises that train other muscle groups. I've always felt like one of the hardest parts about losing weight is to manage your motivation. Once you've taken the step to work on your weight you generally want to go into it as hard as you can. An out-of-shape body can be very fragile though (especially your joints), which is risky to put too much stress on. Holding yourself back and slowly increasing exercise as you get fitter will make sure you're in it for the long run.
Being sore is ok.
Having pain is not.
Huge difference. So if you're sore for a few days, that means you're doing it right.
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On June 05 2011 09:39 Greatness wrote:Show nested quote +On June 05 2011 09:25 switchdev wrote:On June 04 2011 18:20 atrocity3010 wrote:On June 03 2011 19:11 switchdev wrote:
One thing I'd warn for when going for weightloss is to carefully listen to your body when it comes to exercise. When you're overweight a schedule where you're running 10-30 mins every day can wreck your knees/ankles if you don't take enough rest. It's easy to trick yourself into thinking it's fine when you're very determined to lose weight and you'll just keep going. At some point you'll injure yourself and you won't be able to do any running for weeks.
Instead I'd suggest to alternate between cardio and weight training every day. For example - you walk/jog on mondays, do situps/pushups etc on tuesdays - back to walk/jog on wednesdays. This'll allow your body to recover from the exercises for an extra day (which is huge), and you'll still be active every day. I tried doing something similar to this, the only problem is I did the pushups/situps 2 days ago and I'm still sore as hell from it, so I don't know when I'll be able to do them again. Is that a sign of pushing it too hard or is it natural to be sore for that long? When a workout is keeping me very sore for more than 2 days I personally feel like I've gone too far. You feel great after that workout because you've pushed it pretty hard, but if it ends up holding you back on your next session it won't be worth it. One of the key points to losing weight is that you're able to keep up with an exercise schedule for an extended period of time, so finding out how much your body can take and how long it takes for it to recover is a great way to stay in the game. If you're pushing your current weight training too far you can consider cutting down on the number of exercises you've been doing to see how that affects your recovery. For example doing 50 situps instead of 70 could be all you need. If you feel like that cuts out too much of your exercise, you can look at adding a few new exercises that train other muscle groups. I've always felt like one of the hardest parts about losing weight is to manage your motivation. Once you've taken the step to work on your weight you generally want to go into it as hard as you can. An out-of-shape body can be very fragile though (especially your joints), which is risky to put too much stress on. Holding yourself back and slowly increasing exercise as you get fitter will make sure you're in it for the long run. Being sore is ok. Having pain is not. Huge difference. So if you're sore for a few days, that means you're doing it right.
How exactly are you "doing it right" when you're so sore (=pain?) that you can't work out for several days? We're talking about weight-loss here, you think it's useful to push your limits, disrupt your schedule and risk taking it too far? We definately have different ideas on how to accomplish steady, safe weight loss. 
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Having pain and being sore is different. If you are being sore it means you have done something right because you are not used to work out. When you get used to be working out you wont get sore anymore.
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Being sore = DOMS.
Having pain = discontinue and seek medical advice.
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Easiest way to lose weight: never gain it in the first place =)
But in all seriousness: from what I read the OP is pretty extreme. Just eat slightly less at each meal and try to exercise a bit more than you currently are and avoid the snacks and you're guaranteed to lose weight. Not like a pound a day or whatever the hell the OP said, but it'll work
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On June 05 2011 09:24 Enderbantoo wrote:
he was saying 1300 is the minimum while being able to still live without having big problems, not 1300 to be healthy, he isnt trying to be healthy, he's trying to lose weight
The point to losing weight is to look better, feel better, and be healthier. None of those can be achieved by starving yourself. To those seriously looking into losing weight, find a good Basal Metabolic Rate (BMR) to find a BMR estimate, BMR is the amount of calories one burns during the day based on age, height, weight, and activity level. Then subtract 500-700 calories from the BMR and log your results week after week and continue tweaking to achieve better results while eating clean non-processed foods, lean meats, and stick to a good ratio of carbs/protein/fats. Usually 40% 30% 20%.
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As for no eating 4 hours before you sleep: If you're building muscle, it might help to eat a bit of oatmeal and milk so that you lose as little muscle as possible.
The other way that HELPS a lot is to build up enough muscle so that normal burn is good enough for you to maintain a decent diet. Personally, 1300 calories a day might be meh. But 4k calories is definitely too much that you should reduce.
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On June 05 2011 14:07 ScythedBlade wrote:
As for no eating 4 hours before you sleep: If you're building muscle, it might help to eat a bit of oatmeal and milk so that you lose as little muscle as possible.
The other way that HELPS a lot is to build up enough muscle so that normal burn is good enough for you to maintain a decent diet. Personally, 1300 calories a day might be meh. But 4k calories is definitely too much that you should reduce.
Cottage cheese 20 mins before bed is one of the best things to eat when trying to bulk.
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On June 03 2011 19:13 zeru wrote:
I have a really hard time gaining weight. It is pretty damn hard for some actually. Fast metabolism.
Darn I wish I had this problem...
+ Show Spoiler +...because this would be me everyday. ![[image loading]](http://i.imgur.com/9DtXW.jpg)
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On June 05 2011 14:07 ScythedBlade wrote:
As for no eating 4 hours before you sleep: If you're building muscle, it might help to eat a bit of oatmeal and milk so that you lose as little muscle as possible.
The other way that HELPS a lot is to build up enough muscle so that normal burn is good enough for you to maintain a decent diet. Personally, 1300 calories a day might be meh. But 4k calories is definitely too much that you should reduce.
What makes you think that muscle begins to atropy over night...?
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On June 05 2011 14:07 ScythedBlade wrote:
As for no eating 4 hours before you sleep: If you're building muscle, it might help to eat a bit of oatmeal and milk so that you lose as little muscle as possible.
The other way that HELPS a lot is to build up enough muscle so that normal burn is good enough for you to maintain a decent diet. Personally, 1300 calories a day might be meh. But 4k calories is definitely too much that you should reduce.
that broscience is so outdated and wrong it hurts to read it.
http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html
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On June 03 2011 20:23 euroboy wrote:Show nested quote +On June 03 2011 20:08 Nightfly wrote:On June 03 2011 19:47 Malinor wrote:On June 03 2011 19:25 Blasterion wrote:On June 03 2011 19:22 Malinor wrote:On June 03 2011 19:05 Nightfly wrote:On June 03 2011 18:45 Anabolicqt wrote:On June 03 2011 18:36 Nightfly wrote:
Uh, it's far from simple. I'd say it's about a billion times harder than losing weight.
No On June 03 2011 18:36 Nightfly wrote:
Losing weight is easy. Gaining weight is Hard.
No Some really well-crafted arguments there. If you need to gain weight, you can't be lazy. You have to cook food, you have to go to the gym, etc. If you need to lose weight, you can be lazy as hell. That's the difference. Your line of argumentation suggests that any well-crafted argument on you would probably be wasted. But anyway: Going to the gym doesn't make you gain weight... expanding more calories than normal by working out makes you gain weight? Do you believe muscles come from thin air? Eating is what makes you gain weight. Being lazy as hell makes you lose weight? That's unfortunately not working for me, when I didn't work out for 5 months last year I unfortunately gained 10kg. Maybe I wasn't lazy enough. You actually make it sound like you consider eating as being hard work, which would of course explain your line of thought. On a less-agressive note: The debate between which is harder (gaining or losing) is pretty much an argument between people who have problems to control their intake and people who just eat when somebody reminds them too. Yes, people are actually different. Well eating does gain you weight but, I see where the guy is coming from, Going to the gym gives you muscles, muscles are heavier than fat. so going to the gym gains you weight isn't completely incorrect First, I apologize for coming off as a dick, the internet does this to us sometimes. To the point: Of course I understand what he means. But you cannot build any muscle if you don't eat, you could train 24/7 every day. The body needs energy to build those muscles, and if you don't eat and are at some single-digit bodyfat-percentage, where should this energy come from? As a bigger guy myself, I often here "you just have to eat less", and that can be extremely annoying, but it is also entirely true. So on the opposite end of the spectrum to all those thin nerds out there: If you want to gain weight, you have to eat more, probably a lot more. You can only blame your metabolism for so long (again: exactly the same as for fat people). When did I say you only have to go to the gym to gain weight? Please quote me on that. Or go ahead and build strawmen to fight against.... I'm with you man, gaining weight THE RIGHT WAY is way harder than losing weight. I mean, take a walk, eat less carbs, bam you lose weight.
gaining weight the right way? what does that even mean?
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Quick question pertaining to this subject. Would I lose more weight if I were to walk on the treadmill for 2 hours instead of 1 hour? Or would walking that extra hour not be beneficial?
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Main thing I'd like to point out to anyone who is reading this, is crashing your intake of calories and trying jump into a tough exercise routine immediately from living a sedentary life is not a good thing. Do the research and be smart about the changes you make.
Think of it like this. You have a car that has been sitting in the field for 5 years. Oddly enough it started up when you put the ignition on. You try to take it to the track, slam the pedal to the floor, and take off. The car engine (because it hasn't been in use for a long time) is not in a condition for this sort of stress and you blow a cylinder.
Same thing happens with your body. You don't wake up after being sedentary for 3 years and decide to go run 5 miles and cut your calorie intake by 75%. You WILL hurt yourself.
Do the research and be smart about your lifestyle change.
(note: the older you are, the more apt for you to be injured. A 16-19 year old has less risk of seriously injuring themselves, but the risk is still there. If you are trying to change your lifestyle, then go ahead and do it, but be smart about it.)
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On June 10 2011 14:33 MaRiNe23 wrote:
Quick question pertaining to this subject. Would I lose more weight if I were to walk on the treadmill for 2 hours instead of 1 hour? Or would walking that extra hour not be beneficial?
From a mechanics point of view, you obviously burn more calories over a 2 hour period rather than a 1 hour period. (If it takes 50 calories to walk for 10 min, then it takes 100 calories to walk 20min).
From an actual point of view exercise boils down to 3 things. Frequency, Time, and Intensity.
Frequency: How often your exercise
Time: How long you exercise.
Intensity: How hard you exercise.
In an aerobic exercise (such as walking)
Frequency and Time are simple.
You walk every day for 1 hour a day = 7 hours a week. (say 200 calories per hour = 1400 calories a week)
Intensity is different. walking for 1 hour at 80% of your MHR (maximum heart rate) does not give the same calorie burn as walking for 1 hour at 95% of your MHR.
So if you burn 200 calories at 80%, you may burn 300 calories at 90% (just throwing random numbers out there, don't quote this).
To answer your question:
1 hour of walking vs 2 hours of walking depends on the intensity level you keep during your walk. 1 hour of walking at high intensity can actually burn more calories than walking 2 hours at low intensity.
However, if you walk for 2 hours vs 1 hour and keep up the same level of intensity then yes, you burn more calories over the course of 2 hours. But remember, intensity does not mean how hard it is to do, or how tired you feel. It is measured by your heart rate. (do a google search I'm sure you'll find a lot about it.)
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On June 11 2011 22:12 Smoot wrote:
Main thing I'd like to point out to anyone who is reading this, is crashing your intake of calories and trying jump into a tough exercise routine immediately from living a sedentary life is not a good thing. Do the research and be smart about the changes you make.
Think of it like this. You have a car that has been sitting in the field for 5 years. Oddly enough it started up when you put the ignition on. You try to take it to the track, slam the pedal to the floor, and take off. The car engine (because it hasn't been in use for a long time) is not in a condition for this sort of stress and you blow a cylinder.
Same thing happens with your body. You don't wake up after being sedentary for 3 years and decide to go run 5 miles and cut your calorie intake by 75%. You WILL hurt yourself.
Do the research and be smart about your lifestyle change.
(note: the older you are, the more apt for you to be injured. A 16-19 year old has less risk of seriously injuring themselves, but the risk is still there. If you are trying to change your lifestyle, then go ahead and do it, but be smart about it.)
Good post in a good thread. Thanks to the OP for suggesting protein powder, I had never really considered it before and now eat it twice a day. It helps with the calorie management.
I went from 150 lbs to 170 lbs in 3 months and realized ffffuuuu I'm fat as fuck. I started running. Ran 1-1.5 miles per day the first few days and felt pretty good. So then I pushed myself to 5.5 miles per day, after 3 days my knees were in excruciating pain and I could barely walk. After 2 weeks of recovery I started walking 8 miles per day, which felt good. After 3 weeks of walking 8 miles per day, bumped it up to 10 miles per day and then started replacing some of the walking with running.
Increasing the load gradually is definitely better. With a routine of walking/running and weightlifting I'm steadily dropping about a pound per week, shrinking my fat belly, and gaining big muscles.
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Can I just say that this is one of my favorite threads to read on TL?
Like seriously, the OP is taking one step in a hugely positive direction.
I have done D1 lightweight rowing for three years now, eating 3K calories during conditioning season and 1.25K during championship season.
This thread makes me want to workout again (after having just got back from the boathouse)!
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FREEAGLELAND26781 Posts
This was a very inspiring guide to read. For me, the "freshman fifteen" was a joke--I gained thirty-five pounds and went straight from being underweight to overweight. At first, it was mostly muscle since I kept a decently regular schedule of going to the gym, but after first semester finals and Christmas were through I stopped being so [pro]active. Now it's summertime, and I'm trying to get back into a good schedule that I'll be able to carry into next year.
Since I have no license, car, or weights (no gym within decent walking distance), I've just been doing pushups and abdominal exercises regimentally and biking for cardio. Definitely need to get out and buy protein powder--I was lacking that last year.
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After reading this guide I decided to go to the gym more often and, lo and behold, I actually started a diet as well. For the longest time, it has been almost impossible for me to deny myself food, I figured if I'm being good and going to the gym 2-3 times a week I should get to eat whatever I wanted. But that just made me build alot of muscle underneath the fat, I'm still overweight, and after reading this guide I decided to go for broke and do the whole she-bang.
I don't do protein powders because I can't afford them and I don't know which ones are any good so instead I took a tip from a personal trainer I had a while back and started eating Kvarg (Quark in english I think) in between meals mixed with some Fun Light (pretty much a 0 calorie cool aid thing) and it's been working out pretty well. For lunch it's omelett mixed with fish and for dinner it's usually chicken. And of course, while doing this diet I am also working out every day, mostly running as that is supposed to burn the most fat.
Already, about a week and a half into this, I'm seeing results, which is really inspiring.
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EPT
