EPTTeamliquid Health and Fitness Initiative for 2014 - Page 36
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decafchicken
United States20168 Posts
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Thalandros
Netherlands1151 Posts
So, what would burn calories the most? I don't mind losing fat and gaining muscle in return so it's not purely about weight for me, but mostly about fat. What exercises am I best off doing? When does your metabolism burn the fastest? After workout, during rest, or..? Also the best foods to eat during my weight loss period. I've been eating the same (normal breakfast, lunch, dinner with 3 snacks throughout the day) as I did before I started weighing myself. I've also started using the mobile phone app Noom Coach which helps me realize how many calories I eat. I try to stay around 1900 each day now. Is that enough to efficiently lose weight, and if so, what foods are good to assist in that? Speeding up metabolism maybe, or just very kcal/gram inefficient? Thanks in advance, fitnessers of TL!  I hope to become a part of you! | ||
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Ahzz
Finland780 Posts
On March 07 2014 04:36 Thalandros wrote: So I've decided to become a little lighter on zhe weight! I'm 16 and I'm overweight (94.5KG) coming from 97.1KG 1.5 month ago. I've heard so many different thing about weight loss. I have some general questions I suppose. I go the gym 2 to 3 times a week training mostly stomach, legs, and back. (Will possibly take on biceps/triceps later on) as well as I do about 30-40 min of cardio (cross trainer and treadmill.) So, what would burn calories the most? I don't mind losing fat and gaining muscle in return so it's not purely about weight for me, but mostly about fat. What exercises am I best off doing? When does your metabolism burn the fastest? After workout, during rest, or..? Also the best foods to eat during my weight loss period. I've been eating the same (normal breakfast, lunch, dinner with 3 snacks throughout the day) as I did before I started weighing myself. I've also started using the mobile phone app Noom Coach which helps me realize how many calories I eat. I try to stay around 1900 each day now. Is that enough to efficiently lose weight, and if so, what foods are good to assist in that? Speeding up metabolism maybe, or just very kcal/gram inefficient? Thanks in advance, fitnessers of TL! I hope to become a part of you!Welcome! What does training stomach, legs and back mean? especially when you take to consideration that you are not training arms currently. Your goals matter a lot in what you should do, because in the end it's all about what keeps you going and what lets you stay motivated. If you drop a pound every two weeks, you make progress. As long as you make progress, you are going towards a healthier lifestyle. Now, there are things that we want to achieve, such as aesthetics, muscle, strength, endurance and whatnot. Depending on these goals you will may approach your weightloss according to it. You should really read the general training recommendations thread. It will provide you a lot of information as in what to do and why. In short though, most in this forum prefer and recommend strength training with barbells. Especially for beginners. You do compound movements that involve most muscle groups, you gain muscle, lots of strength, its incredibly simple, and you make linear progress for a long time. In short, check out starting strength (general training recommendations etc). Perhaps you are interested in it too. As far as losing weight only, you can indeed do endurance training and burn a decent amount of calories each session. You will also be hungrier training like that though. However, I prefer strength training because you build up muscle, and with more muscle your body burns out more and more calories every day. But if you want to lose weight, it's all about nutrition. Doesn't help much if you train a lot if what you eat is crap. 1900 kcal is definately low enough to lose weight with, regardless what you do. With your bodyweight you could probably eat 2500 kcal a day, not do a thing, and still lose weight. In short, a few pointers: -Check out general training recommendations thread -Check out general nutrition recommendations thread -Decide on a goal and activity that motivates you and keeps you going. If endurance is your thing, go for it. Lose weight and kick ass with it. If building muscle is where you want to go, big compound movements like squats, bench and deadlift are awesome for you. -Weight is lost in the kitchen. Tracking your calories is good. Make sure you make steady progress. If you have lost 3kg in 1.5 months, and none of that is water weight, then you are off to a good start. You don't want to lose weight too fast, and in a year with such progress you could be 70kg, or whatever your goal. If you really want to get serious, check out paleo diet. Otherwise just be sure that you eat at maintenance or slightly below while being active and you'll be fine. | ||
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Garbels
Austria653 Posts
general nutrition recommendations general training recommendations | ||
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Talron
Germany7651 Posts
On March 07 2014 04:36 Thalandros wrote: So I've decided to become a little lighter on zhe weight! I'm 16 and I'm overweight (94.5KG) coming from 97.1KG 1.5 month ago. I've heard so many different thing about weight loss. I have some general questions I suppose. I go the gym 2 to 3 times a week training mostly stomach, legs, and back. (Will possibly take on biceps/triceps later on) as well as I do about 30-40 min of cardio (cross trainer and treadmill.) So, what would burn calories the most? I don't mind losing fat and gaining muscle in return so it's not purely about weight for me, but mostly about fat. What exercises am I best off doing? When does your metabolism burn the fastest? After workout, during rest, or..? Also the best foods to eat during my weight loss period. I've been eating the same (normal breakfast, lunch, dinner with 3 snacks throughout the day) as I did before I started weighing myself. I've also started using the mobile phone app Noom Coach which helps me realize how many calories I eat. I try to stay around 1900 each day now. Is that enough to efficiently lose weight, and if so, what foods are good to assist in that? Speeding up metabolism maybe, or just very kcal/gram inefficient? Thanks in advance, fitnessers of TL! I hope to become a part of you!I've also been overweight until April of last year coming from roughly 94kg, being 180cm tall and I am hovering around 75 kilos these days (was slacking off whole February and was around 72kg at the end of January). So, yeah I gotta make up for that again. The first success will come simply because you actually start to work out regularly - 2-3 times a week is okay. The key word is regular, because if you slack off, you will obviously gain weight again. You'll lose weight the most by doing strength training - even more than when doing cardio. If you're a beginner your plan shouldn't be too complicated - so don't start with a 2 or 3-way split and train the whole body for starters. Unless you wanna become the next Zyzz there's no need for more (yet). In terms of nutrition: Don't try to get too complicated. Drasticly changing something in your life, like regularly doing sports, if you didn't do so before and then also continuing to do so, is already enough of a challenge for the most part. Heavily changing your nutrition will only create another possible hurdle. I'm not saying it's impossible, but it will make things harder - at least, that's what I felt back then. Taking one step at a time will also get you towards your goal - even if it's small steps. You will lose weight, if you burn more calories, than you consume - simple as that. That's all I did and had fairly quick success with that. I didn't even change much of what I ate. Cereals for breakfast, whatever I could grab for lunch due to work (no sweets / junkfood obviously) and regular dinner. Stay below 2000kcal on top of that, and you're fine. At some point, which was after a half year for me, your progress might slow down. That's when you can consider doing the next major step. Be it starting a way more intense training like a 3-way split, or start caring about specific nutrition guidelines in order to gain musclemass or get lean etc. So in short: For me it looks like you're on a good way. Staying around 1900kcal a day seems fine to me. 2-3 times a week is good and strength training burns the most calories. You should rather have an intense 1-1,5h workout than a 2h or more drawn out, so don't overdo it. 10mins of cardio to warm up and 10mins to cool down are just fine. In terms of nutrition let me put it this in a rather blunt way: I'm sure you're not living under a rock and with that said I'm almost entirely certain you know which foods are good and which are bad. The hard part is sticking to it. There is no shurtcut. | ||
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FFGenerations
7088 Posts
if u want to change your body composition then you want to do the Starting Strength program (squat, bench, deadlift, overheadpress, barbel row, pullup) running is good for cardio health but its recommended to do it 5 times a week. you could also do high intensity interval training (better for weight loss), or skipping, or take up a sport. if you "just" want to lose weight then eat less and you will lose weight. if you want to put on muscle do Starting Strength go to the sticky threads or first page of threads for various detailed guides http://www.teamliquid.net/forum/sports/ | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
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phyre112
United States3090 Posts
On March 07 2014 16:01 NeedsmoreCELLTECH wrote: I disagree with FFGenerations above; eating healthy is great but calorie counting is really really useful for weight loss as a fat person. Starting Strength is ok as a first program but I heartily recommend switching to a hypertrophy focussed program after that if you just want to look good. I'd argue that calorie counting is more important for a skinnyfat person or any "thin" person who wants to drop from 12-17% down to having abs. When you're really just "big" you can say "oh, portion control and eating healthy" and that will get the fat to start coming off. Once you get down and down and down for a while, then you need to start being more specific and counting calories to keep the results coming in. I mean, it's necessary in either case to get the best results possible, so it's kind of a useless point to argue. Coming up on my progress pics... got 5 weeks before I post 'em. I've made up my mind at this point, that I'm not going to add any more weight, going to hang out between 190-194 and do some mini-recomp. My mind may be a bit skewed by the fact the snow is finally melting, but I've also stumbled across some pics from when I was 175 and had abs... and I miss that, plus I've been reading a lot of Chaos and Pain which probably makes anyone over 15% want to blow their own brains out, so there's that too. | ||
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Najda
United States3765 Posts
I've regressed 6 pounds in 4 weeks, back down to 152. My gym moved and I lost all the momentum I had, ended up missing a couple weeks in a row. Just started going again on wednesday and got a food scale yesterday to properly track my calories. Also I found a picture of me a little more than a year ago when I was like 125ish pounds and it is scary how skinny I was, makes me want to keep stuffing my face to avoid ever coming close to that again. | ||
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phyre112
United States3090 Posts
On March 08 2014 23:57 Najda wrote: That reminds me, wasn't there a date we all decided to post progress pics? I've regressed 6 pounds in 4 weeks, back down to 152. My gym moved and I lost all the momentum I had, ended up missing a couple weeks in a row. Just started going again on wednesday and got a food scale yesterday to properly track my calories. Also I found a picture of me a little more than a year ago when I was like 125ish pounds and it is scary how skinny I was, makes me want to keep stuffing my face to avoid ever coming close to that again. I think most of us said 6 months? I set my particular goal date as april 12th/13th, which is 5 weeks from now. I might post progress pics then, and I might just wait and do it june 1st when the rest of ya'll post up. Not sure, depends on camera availability and whether or not I think I'll embarass myself. Along with my pics at 170-175, I found a pic of myself at 135. Damn that was skinny. | ||
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farvacola
United States18866 Posts
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NeedsmoreCELLTECH
Netherlands1242 Posts
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GoTuNk!
Chile4591 Posts
On March 09 2014 00:53 NeedsmoreCELLTECH wrote: I weighed 135 like 3-4 years ago; gained about 65lbs since I started lifting. arent you like 6 ft tall? You must have been a scary spaghetti. Sick progress Yesterday: Clean 100kg miss 105 3 times and rage quit lol. BS 190x1 195x1 200x1, 172.5x2x4, 172.5x5(PR) Today: FS 130x2 110x3x5 (hate lifting in the morning) DL: 180kgx3x5 Deadlift were very good after not doing them for 5 weeks. Can't wait to see how much I improve now that I'm going back to a powerlifting style training. Will keep the high bar squat though. Hate having to going back to uni gym for bench days, I really like training on the box. Hot chicks, good music and people actually working hard. | ||
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phyre112
United States3090 Posts
On March 09 2014 02:50 GoTuNk! wrote: arent you like 6 ft tall? You must have been a scary spaghetti. Sick progress Yesterday: Clean 100kg miss 105 3 times and rage quit lol. BS 190x1 195x1 200x1, 172.5x2x4, 172.5x5(PR) Today: FS 130x2 110x3x5 (hate lifting in the morning) DL: 180kgx3x5 Deadlift were very good after not doing them for 5 weeks. Can't wait to see how much I improve now that I'm going back to a powerlifting style training. Will keep the high bar squat though. Hate having to going back to uni gym for bench days, I really like training on the box. Hot chicks, good music and people actually working hard. He's about 6'7 or 6'8 and I'm 6'4 or 6'5. Both of us have weighed 135 at those heights. I've gained a bit less than he has, even though I've been lifting longer. | ||
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decafchicken
United States20168 Posts
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MtlGuitarist97
United States1539 Posts
On March 09 2014 06:43 decafchicken wrote: And I thought I was small at 160-170 at 6'1 lol. Decaf suffering from SBTY syndrome (still bigger than you). Symptoms include talking down to people, also known as downs syndrome. | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
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Najda
United States3765 Posts
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SoleSteeler
Canada5469 Posts
 )Gym tomorrow... Can't wait. Hopefully my body is ready... >_< | ||
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mordek
United States12705 Posts
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