On April 24 2011 12:31 DimmuKlok wrote: Hey guys, I have a few questions.
My goal has always been to lose weight. That's why the only thing I usually do at the gym is run on the elliptical. All of you have been praising SS so I decided to start yesterday. I finished Workout A and it felt like I should have done more. I read previously that I shouldn't care about soreness but I finished the workout pretty quickly and it didn't seem like that good of a workout. Should I do the workout, wait a little while, and attempt it again or just do the workout and be done?
Another thing is I'm used to being at the gym for about 1 to 1.5 hours but Workout A took maybe 30mins. Should I do my regular run on the elliptical after I'm done with Workout A/B? I'm also used to working out almost everyday and SS isn't everyday. Should I just do my usual elliptical run in between the SS days?
All these programs are designed not to be messed with; so no ellipticals on off days. Your first week will be extremely easy if you do it right for most people.
How did you do your first day?
When you're reaching the end of starting strength you will see why you are only going 3 days a week and why doing anything on off days is detrimental. At that point it's up to you, but it's been shown that heavy compound lift programs like SS and stronglifts are significantly more efficient than hardcore cardio for most people.
Also only doing cardio will leave you with a marathon-type body, which most people don't want.
On April 24 2011 12:31 DimmuKlok wrote: Hey guys, I have a few questions.
My goal has always been to lose weight. That's why the only thing I usually do at the gym is run on the elliptical. All of you have been praising SS so I decided to start yesterday. I finished Workout A and it felt like I should have done more. I read previously that I shouldn't care about soreness but I finished the workout pretty quickly and it didn't seem like that good of a workout. Should I do the workout, wait a little while, and attempt it again or just do the workout and be done?
Another thing is I'm used to being at the gym for about 1 to 1.5 hours but Workout A took maybe 30mins. Should I do my regular run on the elliptical after I'm done with Workout A/B? I'm also used to working out almost everyday and SS isn't everyday. Should I just do my usual elliptical run in between the SS days?
All these programs are designed not to be messed with; so no ellipticals on off days. Your first week will be extremely easy if you do it right for most people.
How did you do your first day?
When you're reaching the end of starting strength you will see why you are only going 3 days a week and why doing anything on off days is detrimental. At that point it's up to you, but it's been shown that heavy compound lift programs like SS and stronglifts are significantly more efficient than hardcore cardio for most people.
Also only doing cardio will leave you with a marathon-type body, which most people don't want.
I have the money to get it, and my dad said I had everything the book said I needed. But actually he doesn't know his fitness terminology at all >.>
This is what I have...
What do I need to get
You need a squat rack
THat it?
(dad legitly thought it was a squat rack)
And what is a "marathon type body"
Press, deadlift, powercleans only need barbell and weights (I see you already have a barbell). Press is easier with a squat rack since you don't have to lift it from the floor that way. Bench obviously needs a bench which you have there (with extra stuff that is unnecessary for you, could be useful for dips later on). Thus all you need is a squat rack for squatting.
I'm exaggerating, but when I say marathon type body I'm just saying there's no substantial muscle on it. Only doing cardio to lose weight will leave you with less fat, sure, but also no muscle to speak of. Again exaggerating, but generally heavy weightlifting with good diet control produces results that most guys like moreso than constant cardio.
You're not one who needs to lose weight though, so you have it easy Just eat everything in sight for a couple months and then change it up depending on your results...
On April 24 2011 12:31 DimmuKlok wrote: Hey guys, I have a few questions.
My goal has always been to lose weight. That's why the only thing I usually do at the gym is run on the elliptical. All of you have been praising SS so I decided to start yesterday. I finished Workout A and it felt like I should have done more. I read previously that I shouldn't care about soreness but I finished the workout pretty quickly and it didn't seem like that good of a workout. Should I do the workout, wait a little while, and attempt it again or just do the workout and be done?
Another thing is I'm used to being at the gym for about 1 to 1.5 hours but Workout A took maybe 30mins. Should I do my regular run on the elliptical after I'm done with Workout A/B? I'm also used to working out almost everyday and SS isn't everyday. Should I just do my usual elliptical run in between the SS days?
All these programs are designed not to be messed with; so no ellipticals on off days. Your first week will be extremely easy if you do it right for most people.
How did you do your first day?
When you're reaching the end of starting strength you will see why you are only going 3 days a week and why doing anything on off days is detrimental. At that point it's up to you, but it's been shown that heavy compound lift programs like SS and stronglifts are significantly more efficient than hardcore cardio for most people.
Also only doing cardio will leave you with a marathon-type body, which most people don't want.
I have the money to get it, and my dad said I had everything the book said I needed. But actually he doesn't know his fitness terminology at all >.>
This is what I have...
What do I need to get
You need a squat rack
THat it?
(dad legitly thought it was a squat rack)
And what is a "marathon type body"
Press, deadlift, powercleans only need barbell and weights (I see you already have a barbell). Press is easier with a squat rack since you don't have to lift it from the floor that way. Bench obviously needs a bench which you have there (with extra stuff that is unnecessary for you, could be useful for dips later on). Thus all you need is a squat rack for squatting.
I'm exaggerating, but when I say marathon type body I'm just saying there's no substantial muscle on it. Only doing cardio to lose weight will leave you with less fat, sure, but also no muscle to speak of. Again exaggerating, but generally heavy weightlifting with good diet control produces results that most guys like moreso than constant cardio.
You're not one who needs to lose weight though, so you have it easy Just eat everything in sight for a couple months and then change it up depending on your results...
Haha. I'm mr cardio only up until now.
I'll have to look into a squat rack >.>
Also I suck at eating. Apart from GOMAD any other advice >.>
In terms of weights I have 5x2, 10x2, and 2.5x2. Evidently my dad never lifted anything that heavy >.> Might need to get more at some later point, although def not now.
On April 24 2011 12:31 DimmuKlok wrote: Hey guys, I have a few questions.
My goal has always been to lose weight. That's why the only thing I usually do at the gym is run on the elliptical. All of you have been praising SS so I decided to start yesterday. I finished Workout A and it felt like I should have done more. I read previously that I shouldn't care about soreness but I finished the workout pretty quickly and it didn't seem like that good of a workout. Should I do the workout, wait a little while, and attempt it again or just do the workout and be done?
Another thing is I'm used to being at the gym for about 1 to 1.5 hours but Workout A took maybe 30mins. Should I do my regular run on the elliptical after I'm done with Workout A/B? I'm also used to working out almost everyday and SS isn't everyday. Should I just do my usual elliptical run in between the SS days?
All these programs are designed not to be messed with; so no ellipticals on off days. Your first week will be extremely easy if you do it right for most people.
How did you do your first day?
When you're reaching the end of starting strength you will see why you are only going 3 days a week and why doing anything on off days is detrimental. At that point it's up to you, but it's been shown that heavy compound lift programs like SS and stronglifts are significantly more efficient than hardcore cardio for most people.
Also only doing cardio will leave you with a marathon-type body, which most people don't want.
I have the money to get it, and my dad said I had everything the book said I needed. But actually he doesn't know his fitness terminology at all >.>
This is what I have...
What do I need to get
You need a squat rack
THat it?
(dad legitly thought it was a squat rack)
And what is a "marathon type body"
Press, deadlift, powercleans only need barbell and weights (I see you already have a barbell). Press is easier with a squat rack since you don't have to lift it from the floor that way. Bench obviously needs a bench which you have there (with extra stuff that is unnecessary for you, could be useful for dips later on). Thus all you need is a squat rack for squatting.
I'm exaggerating, but when I say marathon type body I'm just saying there's no substantial muscle on it. Only doing cardio to lose weight will leave you with less fat, sure, but also no muscle to speak of. Again exaggerating, but generally heavy weightlifting with good diet control produces results that most guys like moreso than constant cardio.
You're not one who needs to lose weight though, so you have it easy Just eat everything in sight for a couple months and then change it up depending on your results...
Haha. I'm mr cardio only up until now.
I'll have to look into a squat rack >.>
Also I suck at eating. Apart from GOMAD any other advice >.>
Uh well it really depends since you live with your parents... worst case scenario is dirty bulking with junk food. High calorie shakes are an option too if you can't seem to eat enough.
On April 24 2011 12:31 DimmuKlok wrote: Hey guys, I have a few questions.
My goal has always been to lose weight. That's why the only thing I usually do at the gym is run on the elliptical. All of you have been praising SS so I decided to start yesterday. I finished Workout A and it felt like I should have done more. I read previously that I shouldn't care about soreness but I finished the workout pretty quickly and it didn't seem like that good of a workout. Should I do the workout, wait a little while, and attempt it again or just do the workout and be done?
Another thing is I'm used to being at the gym for about 1 to 1.5 hours but Workout A took maybe 30mins. Should I do my regular run on the elliptical after I'm done with Workout A/B? I'm also used to working out almost everyday and SS isn't everyday. Should I just do my usual elliptical run in between the SS days?
All these programs are designed not to be messed with; so no ellipticals on off days. Your first week will be extremely easy if you do it right for most people.
How did you do your first day?
When you're reaching the end of starting strength you will see why you are only going 3 days a week and why doing anything on off days is detrimental. At that point it's up to you, but it's been shown that heavy compound lift programs like SS and stronglifts are significantly more efficient than hardcore cardio for most people.
Also only doing cardio will leave you with a marathon-type body, which most people don't want.
I have the money to get it, and my dad said I had everything the book said I needed. But actually he doesn't know his fitness terminology at all >.>
This is what I have...
What do I need to get
You need a squat rack
THat it?
(dad legitly thought it was a squat rack)
And what is a "marathon type body"
Press, deadlift, powercleans only need barbell and weights (I see you already have a barbell). Press is easier with a squat rack since you don't have to lift it from the floor that way. Bench obviously needs a bench which you have there (with extra stuff that is unnecessary for you, could be useful for dips later on). Thus all you need is a squat rack for squatting.
I'm exaggerating, but when I say marathon type body I'm just saying there's no substantial muscle on it. Only doing cardio to lose weight will leave you with less fat, sure, but also no muscle to speak of. Again exaggerating, but generally heavy weightlifting with good diet control produces results that most guys like moreso than constant cardio.
You're not one who needs to lose weight though, so you have it easy Just eat everything in sight for a couple months and then change it up depending on your results...
Haha. I'm mr cardio only up until now.
I'll have to look into a squat rack >.>
Also I suck at eating. Apart from GOMAD any other advice >.>
In terms of weights I have 5x2, 10x2, and 2.5x2. Evidently my dad never lifted anything that heavy >.> Might need to get more at some later point, although def not now.
Dude just eat, you're what... 17 years old? And if that's you in the videos you can get away with eating pretty much anything. School lunch? Double up on that shit. All you can eat buffet? Make a day trip out of it. Mom's pantry/cupboard? Raid that shit like you're playing WoW. Adopt the "See-Food" diet. You see it, you eat it.
Trust me as a former skinny bastard such as yourself you have way more freedom in what you eat (at your age) compared to the bigger/chubbier guys trying to lose the gut. Your metabolism probably won't slow down for at least another 4 years and frankly... you are skinnier than I ever was. The hardest thing for you will probably be packing on the weight.
Just be somewhat smart about it. IE: don't kill a 12 pack of soda every night and please, eat clean when you can, but fuck dude, in my opinion, just eat.
Do mobility work for your shoulders such as corner stretch, band dislocates, wall sldies, etc. (youtube these) as well as Ido Portal's scapular exercises
All I eat are: milk + whole oats + veggies + meat + avocado + almonds
>eshlow:
YOu're suggesting that b/c I don't have flexibility in my shoulders (esp for squats and powercleans) I place too much stress on my wrists right? (just trying to understand the logic)
I'll definitely work on it (looking up youtube now...)
On April 24 2011 12:31 DimmuKlok wrote: Hey guys, I have a few questions.
My goal has always been to lose weight. That's why the only thing I usually do at the gym is run on the elliptical. All of you have been praising SS so I decided to start yesterday. I finished Workout A and it felt like I should have done more. I read previously that I shouldn't care about soreness but I finished the workout pretty quickly and it didn't seem like that good of a workout. Should I do the workout, wait a little while, and attempt it again or just do the workout and be done?
Another thing is I'm used to being at the gym for about 1 to 1.5 hours but Workout A took maybe 30mins. Should I do my regular run on the elliptical after I'm done with Workout A/B? I'm also used to working out almost everyday and SS isn't everyday. Should I just do my usual elliptical run in between the SS days?
All these programs are designed not to be messed with; so no ellipticals on off days. Your first week will be extremely easy if you do it right for most people.
How did you do your first day?
When you're reaching the end of starting strength you will see why you are only going 3 days a week and why doing anything on off days is detrimental. At that point it's up to you, but it's been shown that heavy compound lift programs like SS and stronglifts are significantly more efficient than hardcore cardio for most people.
Also only doing cardio will leave you with a marathon-type body, which most people don't want.
I'm 20 y/o, 6'4" 268lbs at the moment and I've lost 42lbs so far. With that being said, I don't think I'll have a marathon-type body anytime soon. I'm mostly looking for a way to lose weight fast and I figured cardio would be the best. My goal is to not be overweight anymore. BMI says that's 200lbs and yes I know that's not accurate but it's the best guess I have. I figured once I lost enough weight I could work on building muscle exclusively. I can follow the SS program but I've always had the mentality that the more calories burnt = more weight loss. Therefor I thought doing cardio in between SS would help me.
Knowing where I'm at and what I want to accomplish, do you still feel that the standard SS schedule is the best for me? I'm not a fitness expert so if you tell me heavy lifting 3 times a week is better than 75mins of cardio each day then I'll switch over.
Edit: You asked how my first day went and I forgot to answer. I finished Workout A and was a little confused as to if I should continue working out or just go home. I ended up trying to go on the elliptical but my thighs were too tired. Today I went to go workout. My thighs were and are still tired but I still went on the elliptical for 40mins before my bro said he wanted to go home(we workout together). I haven't done any lifting since middle school so I'm eager to see my progress.
I can guarantee you this right now: cardio will not help your progress in the way you want it to.
The is obviously an exaggeration, but basically, you would have to bike up the Alps to burn off a Big Mac. Weight loss is driven through diet; if you eat smart (2800~ calories a day of meat and vegetables at your size), fat will melt off of you with a full body lifting program. Also, I would recommend incorporating 16 hour daily fasts and 8 hour feeding windows as the Leangains creator advises.
Another thing I would say is to take a shirtless picture of you from the front, size, and back in the same lighting and with the same camera distance every other weekend, monitoring your progress. This will make it easier to understand what your next step should be. I like the idea of throwing checkpoints onto this every two to three months like Leangains dude (heh, I just love his methods and thinking) does. A checkpoint can include your body weight, body fat percentage, your major compound lifts, and your measurements. I'm going to make my first checkpoint my birthday in a week and a half .
All I eat are: milk + whole oats + veggies + meat + avocado + almonds
>eshlow:
YOu're suggesting that b/c I don't have flexibility in my shoulders (esp for squats and powercleans) I place too much stress on my wrists right? (just trying to understand the logic)
I'll definitely work on it (looking up youtube now...)
yeah, that's generally how it is.
You can also move the hands out a bit more if the wrists are torque in regular position.
----------------------------
Yes, generally heavy lifting (SS) is going to be superior over longer intervals and cardio work..... seen time and time again in this thread. Just don't eat processed foods at all and lift heavy weights and you'll get the results you're looking for
All I eat are: milk + whole oats + veggies + meat + avocado + almonds
>eshlow:
YOu're suggesting that b/c I don't have flexibility in my shoulders (esp for squats and powercleans) I place too much stress on my wrists right? (just trying to understand the logic)
I'll definitely work on it (looking up youtube now...)
yeah, that's generally how it is.
You can also move the hands out a bit more if the wrists are torque in regular position.
Thanks for the response
I 100% agree that my shoulder range needs work (I can't go into a front squat position, lack of flexibility in shoulders. ) Yay I know what to work on
On April 24 2011 12:31 DimmuKlok wrote: Hey guys, I have a few questions.
My goal has always been to lose weight. That's why the only thing I usually do at the gym is run on the elliptical. All of you have been praising SS so I decided to start yesterday. I finished Workout A and it felt like I should have done more. I read previously that I shouldn't care about soreness but I finished the workout pretty quickly and it didn't seem like that good of a workout. Should I do the workout, wait a little while, and attempt it again or just do the workout and be done?
Another thing is I'm used to being at the gym for about 1 to 1.5 hours but Workout A took maybe 30mins. Should I do my regular run on the elliptical after I'm done with Workout A/B? I'm also used to working out almost everyday and SS isn't everyday. Should I just do my usual elliptical run in between the SS days?
All these programs are designed not to be messed with; so no ellipticals on off days. Your first week will be extremely easy if you do it right for most people.
How did you do your first day?
When you're reaching the end of starting strength you will see why you are only going 3 days a week and why doing anything on off days is detrimental. At that point it's up to you, but it's been shown that heavy compound lift programs like SS and stronglifts are significantly more efficient than hardcore cardio for most people.
Also only doing cardio will leave you with a marathon-type body, which most people don't want.
I'm 20 y/o, 6'4" 268lbs at the moment and I've lost 42lbs so far. With that being said, I don't think I'll have a marathon-type body anytime soon. I'm mostly looking for a way to lose weight fast and I figured cardio would be the best. My goal is to not be overweight anymore. BMI says that's 200lbs and yes I know that's not accurate but it's the best guess I have. I figured once I lost enough weight I could work on building muscle exclusively. I can follow the SS program but I've always had the mentality that the more calories burnt = more weight loss. Therefor I thought doing cardio in between SS would help me.
Knowing where I'm at and what I want to accomplish, do you still feel that the standard SS schedule is the best for me? I'm not a fitness expert so if you tell me heavy lifting 3 times a week is better than 75mins of cardio each day then I'll switch over.
Edit: You asked how my first day went and I forgot to answer. I finished Workout A and was a little confused as to if I should continue working out or just go home. I ended up trying to go on the elliptical but my thighs were too tired. Today I went to go workout. My thighs were and are still tired but I still went on the elliptical for 40mins before my bro said he wanted to go home(we workout together). I haven't done any lifting since middle school so I'm eager to see my progress.
You have come to a thread where people talk about cardio like it's send form the devil to deceive us and prevent us from doing SS. I kind of think that the anti-cardio bias in here is kind of ridiculous sometimes. But if you ignore that, the main argument is basically that lifting heavy would be a better use of your time and is all in all healthier. Both points probably cannot be argued, eshlow is explaining that to us since 2 1/2 years
Since I'm a big guy like you: Cardio will obviously help you with weight loss and fat loss, and it helps kind of fast, I probably don't need to tell you that since you already lost 42 pounds. The main problem is that you don't build any muscle to speak of (probably even lose some, you know how those long-distance runners look like), which has the result that your body overall burns less calories throughout the day: A 300lb body does need way more calories than a 200lb body. So think about it, we already have a problem with overeating, and with only cardio we make our body burn even less calories than before. As long as you just keep running (I use running, since it's 3x as effective as those cardio machines in the gym), that's not much of a problem. When you stop and fall into bad eating habits, your weight will just explode again.
With heavy lifting you build solid muscle, which helps you burn more calories throughout the day, even when you are lazy at times. That won't make you thin though without adapting good eating habits, at least it will take much longer to shred the weight of your body, because with heavy lifting you have to eat.
So you could obviously do both, like 3xlifting and 3xcardio a week. That surely works out good for weight loss. You just run into performance problems here. You will train 3x a week to become strong and 3x a week to stay weak, so you won't progress as well as you could in both realms. If that is not a problem for you, you can just go for it, but it sure as hell is not as much fun when you cannot squat shit because of your long run the night before. HIIT (high intensity interval training) apparently goes better together with heavy lifting and (as they say) helps greatly with weight loss. I cannot comment on that since I don't have experience with that (but I'm gonna try soon enough).
As I said I am a big guy. By now I have chosen lifting over cardio as my measure to lose weight. Weight loss comes way slower to me than when I was running a lot, but by now I believe it's the better approach.
EPT![[image loading]](http://imgur.com/vm5dv.jpg)
Just eat everything in sight for a couple months and then change it up depending on your results...
