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Topic: What you may not know about weight loss.
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Reapist
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What you may not know about weight loss.
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"Good Morning America" is teaming up with Reader's Digest on a special series, "13 Things Experts Won't Tell You." This month, Reader's Digest unveils the secrets to weight loss, as outlined in the new book, "The Digest Diet," a new, healthy-living plan that lists foods, exercises, and lifestyle tips that help you release fat fast.
1. You have to eat fat to beat fat.
While too much of the wrong fat (certain saturated fats in highly processed meats and trans fat found in some cookies and crackers) is bad for your health and waistline, a diet rich in the right fat -- good unsaturated fats -- can help both.
Good fats, like monounsaturated fatty acids (MUFAs) in olive oil, nuts, and avocados have proven to be powerful reducers of belly fat. Other sources of good fat are the polyunsaturated fatty acids (PUFAs); found in fish and its oil, and in many nuts and seeds, PUFAs help release fat, too. A Dutch study found that consumption of PUFAs lead to a higher resting metabolic rate (the calories used just to live), as well as a greater DIT, or diet-induced calorie burn. PUFAs are also burned faster than saturated fats in the body.
What's more, fats help you feel full—they have 9 calories per gram compared to 4 for protein or carbs. So a small nibble of something yummy, like a handful of nuts or some peanut butter on whole wheat crackers, can help you feel full for hours.
2. A daily dose of chocolate can trim your waistline.
If you're like us, you welcome any new excuse to add more chocolate into your life. To release fat, here's the trick: Go heavy on the cocoa and light on sugar. Cocoa contains more antioxidants than most foods and is good for so many things, including -- when consumed in moderation -- weight loss.
In a June 2011 study from the Journal of Nutrition, researchers looked at the effect that antioxidants found in cocoa had on obese diabetic mice. (Since a diabetic's lifespan is, on average, seven years shorter, they were looking for any antiaging promise that increasing dietary intake of this flavonoid might give.) Their findings: The mice lived longer. The cocoa reduced degeneration of their aortic arteries, and it blunted fat deposition.
To add more cocoa into your diet, buy unsweetened cocoa and add it to shakes, coffee, and other recipes.
3. Dairy promotes weight loss.
Unfortunately some myths persist that dairy sabotages weight loss, but science proves this couldn't be further from the truth. Research shows that those who have deficiencies in calcium hold a greater fat mass and experience less control of their appetite. What's more, studies have found that dairy sources of calcium -- like yogurt, low- or nonfat cheese, and milk -- are markedly more effective in accelerating fat loss than other sources.
In one study out of the University of Tennessee, researchers showed that eating three servings of dairy daily significantly reduced body fat in obese subjects. If they restricted calories a bit while continuing with the same dairy servings, it accelerated fat and weight loss.
4. Losing weight early and fast is best.
Besides giving you a great psychological boost right out of the gate, losing weight quickly may also help you keep it off longer. To those of us who are used to hearing that slow and steady wins the race, this news is a little shocking and counterintuitive.
In a 2010 University of Florida study, when researchers analyzed data on 262 middle-aged women who were struggling with obesity, they demonstrated that shedding weight fast lead to larger overall weight loss and longer-term success in keeping it off.
5. Exercise alone is not an effective weight loss tool -- you have to pair it with the right diet.
Thinking you can eat whatever you want as long as you work it off later is actually a pretty dangerous mind-set, particularly if you look at the current research. Exercise alone leads to a very modest decrease in total body weight: less than 3 percent!
I learned this lesson the hard way. From 1998 to 2006, I was the executive editor of Fitness magazine. Studying the fitness research and trying the trends were all part of my job. For years, I believed that I could eat anything I wanted because I was exercising so much. But the more I exercised, the hungrier I was. And the more I ate, the more I needed to exercise to maintain a healthy weight. Here's what happened: I saw a steady increase in my body weight of a pound a year.
6. The difference between being overweight and a healthy weight may boil down to one move: fidgeting.
Research shows that people who are naturally lean—you know the sort: They seem to eat all day, whatever they want, and never gain a pound or an inch—automatically, even subconsciously, find ways to move to make up for any extra calories they may be ingesting.
Believe it or not, spontaneous physical activity (SPA) like fidgeting, bending, brushing your hair, doing dishes, etc. can burn 350 or more calories a day, according to Mayo Clinic research.
7. Ditch the long cardio sessions. The best way to burn fat is with interval training.
Nod your head if you do the same workout over and over. You just hit that treadmill, elliptical, or jogging path and you put in your time. Unfortunately, this exercise strategy can actually backfire when it comes to weight loss and fat burning.
Aerobic exercise demands that you increase your energy output. Because our body is always trying to stay in balance, this type of movement may actually act as a biological cue to make you eat more, which can sabotage weight-loss efforts.
Besides that, research shows that continuous aerobic exercise isn't nearly as effective a weight-control strategy as surprising your body with aerobic interval training (short bursts of heart-pounding work, also known as HIIT, or high intensity interval training) or strength training (push-ups, squats, anything that builds muscle and power).
8. TV time is OK -- but make it a sitcom.
We're not recommending you ditch your exercise routine and sit on your couch popping handfuls of chips. But TV isn't the weight loss devil that many experts make it out to be, particularly if you use it to make you smile and laugh.
Here's why: Stress takes an enormous toll on your health (research shows it can increase belly fat and slow down weight loss), and laughing is the perfect stress-relieving, fat releasing antidote.
What's more, it's a pretty potent calorie burner in its' own right. When British researchers looked into the number of calories burned by intense laughing and compared it to the calorie burn of other daily activities (strength training, running, even vacuuming), they found that an hour of intense laughter can burn as many calories—up to 120—as a half hour hitting it hard at the gym!
9. The real reason you're craving junk food? You're thinking too hard!
If you're like many office workers, your desk job gives you a double fat increasing whammy: Not only are you sitting, inactive, at a desk for most of the day, but this type of mental, knowledge-based work actually makes it more difficult to control appetite and may make us eat more calories and fat.
Research suggests that because brain neurons rely almost exclusively on glucose as fuel, intense mental work leads to unstable glucose levels. Since the work requires glucose for maximum brainpower -- well, we naturally reach for more fuel.
To outsmart this fat increaser, it's important to fuel up on hunger-fighting foods high in filling fiber, protein and calcium. So the next time you feel that hunger pang, reach for a fat-free Greek yogurt or baby carrots with a tablespoon of peanut butter instead of a bag of chips.
10. A glass of wine a day is an effective fat releaser!
So many people have asked me if it's okay to have a drink when trying to lose weight. Good news: Many studies clearly show that a small glass of red wine a day is good for your health. Now numerous animal studies are highlighting its great promise as a fat releaser.
In one large study of more than 19,000 middle-aged women of normal weight, those who were light to moderate drinkers had less weight gain and less risk of becoming overweight than those who drank no alcohol. And in another separate animal study done in 2006, the researchers found that resveratrol, a powerful antioxidant found in red wine, improved exercise endurance as well as protected against diet-induced obesity and insulin resistance, a precursor to diabetes.
11. All sugar isn't evil when it comes to weight loss.
It's no secret that America has a sugar problem: According to the American Heart Association, we eat 22 teaspoons a day on average. (They recommend six for women and nine for men.) While cutting back on sugar consumption all around is a smart, healthy move, you should also consider swapping some of your sugar for honey.
Honey has also shown great promise in animal studies for reducing weight gain and adiposity (fatness) when substituted for sugar. It's a nutritious fat releasing alternative that also boasts antibacterial, antiviral, and antifungal properties. It may improve blood sugar control, is a great cough suppressant, and it boosts immunity.
12. Skimping on sleep can negate your calorie cutting.
How long you sleep directly affects your body mass. One study found that dieters who got 8 1/2 hours of sleep nightly lost 56 percent more body fat than they did when eating the same diet but got just 51/2 hours of sleep a night. Other Columbia University research revealed that people may eat 300 extra calories a day when they get a few hours less sleep than usual.
Sleep deprivation interferes with the hormones leptin and ghrelin that regulate appetite. That means you'll feel hungrier and are more likely to indulge in poorer eating behaviors. Also, you may look for more energy in the form of unhealthy snacks!
13. Your secret weight loss weapon may be a good HEPA air filter.
More and more research reveals that the toxins, chemicals, and compounds riddling our food supply and self-care products are contributing to the nation's collective fat creep.
And air pollution is a particularly bad fat increaser: A 2011 study from the College of Public Health at Ohio State University found just that: Exposure to fine particulate matter (air pollution) induced insulin resistance, reduced glucose tolerance, and increased inflammation, leading researchers to mark long-term exposure to air pollution as a risk factor for diabetes. And as we know, diabetes and obesity are close cousins (80 to 85 percent of those diagnosed with Type 2 diabetes are obese).
-----signature-----
pkhere: Jebus sometimes you make my arse tired.
Referring to illegal aliens as 'immigrants' is the same as referring to shoplifters as 'shoppers' - Dorvinion
I'd feel bad for Satriani but he got himself into it. - allmightybob_MLF
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Sith_Mauler
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What you may not know about weight loss.
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I learned from my childhood you can eat whatever you want and as much as you want as long as your active enough to use it.
Then again I spent most of my childhood on a farm working my ass off too.
-----signature-----
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_Alexandra_
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What you may not know about weight loss.
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I tell the people I train that the ONLY way to lose weight is proper nutrition (not diet) and regular, dedicated exercise combining cardio and strength 3-5 days a week for one hour. I can not stand people who think that doing either one, or the other, or worse...thinking there is a hormone or pill will do it for them. Get off your LAZY ass and do it.
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Ptilk
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What you may not know about weight loss.
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I bloated up to almost 260 lbs after my divorce and subsequent alcoholism and heart attacks and all.
Drinking too much, eating horrible food, sitting on my ass....damn near killed me.
I started eating healthy about 2 years ago, still have a bit of booze but it's infrequent, and I walk daily. With my other health issues, even the walking can be rough....but I get it done.
I'm down to 176lbs now. 32 waist and about 22 BMI. That's vs 260, 44, and 36 just a couple of years ago. I'm down to just one heart medication and off blood pressure pills entirely as of last week (YAY). I feel awesome, am having sex again (which rocks), and I look better than I have in years.
All that means I'll probably drop dead in a few minutes, but at least I'll look damn fine as a corpse. 
Eat minimal animal products, lots of vegetables (spinach and more spinach in particular), some fruit, lots of barley and quinoa, very very little wheat or corn, no more than 1 cup of coffee daily, drink water constantly (no soda, no "energy drinks", no diet drinks), most of my animal consumption is fish...tuna and salmon in particular(and yeah, I eat a bit of bacon), take a couple of supplements calcium, Vit E and D.
I'm a lazy assed old man, if I can do it...anyone can.
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winga
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What you may not know about weight loss.
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tl;dr
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Reapist
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What you may not know about weight loss.
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Why just one cup of coffee ptilk?
-----signature-----
pkhere: Jebus sometimes you make my arse tired.
Referring to illegal aliens as 'immigrants' is the same as referring to shoplifters as 'shoppers' - Dorvinion
I'd feel bad for Satriani but he got himself into it. - allmightybob_MLF
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Ptilk
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What you may not know about weight loss.
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Too much caffeine leads to increased levels of cortisol (AKA stress hormone), which in turn leads to increased anxiety levels and weight gain and elevated blood pressure. It also stimulates the production of estrogen, which as a man, I can do without. Too much estrogen leads to weight gain, bloating, baldness, and erectile dysfunction. No, no, no, and NO!
In addition aside from the caffeine issues, coffee is extremely acidic, which causes stomach and intestinal problems which can lead to a diminished amount of physical activity due to their aggravating and uncomfortable side effects (ulcers, the runs, massive fart attacks, ect...) It's also why I don't drink sodas.
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Jezza_Belle
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What you may not know about weight loss.
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The funny thing about all these things they suggest you eat, are the things you shouldn't eat if you get regular Oxalate Kidney Stones.
the worst things I can eat at Rhubarb, Spinach, and Nuts
High protein foods are bad, and so is Vitamin C supplements (I didn't know about the Vit C, I'll have to stop taking mine now.)
-----signature-----
( - Y - ) These ones are not real, just FYI. Follow my progress... http://tweetlbug.deviantart.com/
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Darwynnia
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What you may not know about weight loss.
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Ptilk posted:
I bloated up to almost 260 lbs after my divorce and subsequent alcoholism and heart attacks and all.
Drinking too much, eating horrible food, sitting on my ass....damn near killed me.
I started eating healthy about 2 years ago, still have a bit of booze but it's infrequent, and I walk daily. With my other health issues, even the walking can be rough....but I get it done.
I'm down to 176lbs now. 32 waist and about 22 BMI. That's vs 260, 44, and 36 just a couple of years ago. I'm down to just one heart medication and off blood pressure pills entirely as of last week (YAY). I feel awesome, am having sex again (which rocks), and I look better than I have in years.
All that means I'll probably drop dead in a few minutes, but at least I'll look damn fine as a corpse.
Eat minimal animal products, lots of vegetables (spinach and more spinach in particular), some fruit, lots of barley and quinoa, very very little wheat or corn, no more than 1 cup of coffee daily, drink water constantly (no soda, no "energy drinks", no diet drinks), most of my animal consumption is fish...tuna and salmon in particular(and yeah, I eat a bit of bacon), take a couple of supplements calcium, Vit E and D.
I'm a lazy assed old man, if I can do it...anyone can.
I've gone over to pearled barley and bulgur in place of rice in pretty much every dish now.
-----signature-----
Cluttered Desks and Ideas...
Sisters Forever
Susan Lynne Hall
1/20/69-12/21/05
Rest in Peace
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Reapist
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What you may not know about weight loss.
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Interesting ptilk. I'll try cutting back on the coffee until I eliminate it and see how it goes. Thanks.
-----signature-----
pkhere: Jebus sometimes you make my arse tired.
Referring to illegal aliens as 'immigrants' is the same as referring to shoplifters as 'shoppers' - Dorvinion
I'd feel bad for Satriani but he got himself into it. - allmightybob_MLF
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Immortal_Haze
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It's kind of funny, I read articles like this and get a little pissed off. Then I realize these are geared towards people that haven't seen a dumbbell in years (or their toes) and not those that actually take decent care of themselves.
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 "Those who have long enjoyed such privileges as we enjoy forget in time that men have died to win them." FDR
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levgre
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Some of those are interesting but it is perpetuating the myth that weight lifting is more effective than cardio for weight loss. It's a poor excuse for people to lazy/adverse to cardio. Not to say that weight lifting doesn't help at all, but it's not a substitute for cardio.
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Immortal_Haze
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levgre posted:
Some of those are interesting but it is perpetuating the myth that weight lifting is more effective than cardio for weight loss. It's a poor excuse for people to lazy/adverse to cardio. Not to say that weight lifting doesn't help at all, but it's not a substitute for cardio.
So I'm just going to comment that you seem to think weight training and cardio have to be two separate things.
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OG_Loki
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Immortal_Haze posted:
levgre posted:
Some of those are interesting but it is perpetuating the myth that weight lifting is more effective than cardio for weight loss. It's a poor excuse for people to lazy/adverse to cardio. Not to say that weight lifting doesn't help at all, but it's not a substitute for cardio.
So I'm just going to comment that you seem to think weight training and cardio have to be two separate things.
A sign of "f***arounditis"
6. You're lifting weights for the calorie burn.
Strength is strength. Cardio is cardio. Don't mix, keep them separate, and use cardio sparingly on a diet or if your primary goal is strength and muscle gain.
http://www.leangains.com
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meltedmossy
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What you may not know about weight loss.
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"I saw a steady increase in my body weight of a pound a year"
GASP
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Spirits Within.
Mage, 150.
Slumbering away the days for now..
i have the damn ass patron
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levgre
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Immortal_Haze posted:
levgre posted:
Some of those are interesting but it is perpetuating the myth that weight lifting is more effective than cardio for weight loss. It's a poor excuse for people to lazy/adverse to cardio. Not to say that weight lifting doesn't help at all, but it's not a substitute for cardio.
So I'm just going to comment that you seem to think weight training and cardio have to be two separate things.
Most of your typical weight training exercises are not cardio.
Yes I know there are plenty of exercises that have cardio and muscle building aspects, even involving some exercise weights. If there is some way to do effective cardio while also doing moderate-high intensity squats, leg presses, bicep curls, shoulder presses, etc., I'm not aware of those exercises.
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Immortal_Haze
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levgre posted:
Most of your typical weight training exercises are not cardio.
Yes I know there are plenty of exercises that have cardio and muscle building aspects, even involving some exercise weights. If there is some way to do effective cardio while also doing moderate-high intensity squats, leg presses, bicep curls, shoulder presses, etc., I'm not aware of those exercises.
First point, if it's high intensity, it's not cardio. Cardio has a heart rate threshold (ie, aerobic). Second, the exercises you're referring to that combine both are called supersets.
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levgre
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Immortal_Haze posted:
levgre posted:
Most of your typical weight training exercises are not cardio.
Yes I know there are plenty of exercises that have cardio and muscle building aspects, even involving some exercise weights. If there is some way to do effective cardio while also doing moderate-high intensity squats, leg presses, bicep curls, shoulder presses, etc., I'm not aware of those exercises.
First point, if it's high intensity, it's not cardio. Cardio has a heart rate threshold (ie, aerobic). Second, the exercises you're referring to that combine both are called supersets.
From what I'm reading supersets are quickly going from one exercise type to another, weight training to an aerobic.
I was aware of this routine(not by name), the cardio and weightlifting are still different exercises. My point was simply that the weightlifting cannot be a substitute for the cardio, and you seem to be agreeing as you suggested an exercise routine with cardio.
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Anebriated
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What you may not know about weight loss.
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levgre posted:
Immortal_Haze posted:
levgre posted:
Some of those are interesting but it is perpetuating the myth that weight lifting is more effective than cardio for weight loss. It's a poor excuse for people to lazy/adverse to cardio. Not to say that weight lifting doesn't help at all, but it's not a substitute for cardio.
So I'm just going to comment that you seem to think weight training and cardio have to be two separate things.
Most of your typical weight training exercises are not cardio.
Yes I know there are plenty of exercises that have cardio and muscle building aspects, even involving some exercise weights. If there is some way to do effective cardio while also doing moderate-high intensity squats, leg presses, bicep curls, shoulder presses, etc., I'm not aware of those exercises.
sure, let's have a discussion about exercise and leave out physiological concepts like cardiac output, aerobic vs anaerobic respiration, and metabolism and replace them with words like cardio and weight lifting!
no.
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Immortal_Haze
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levgre posted:
From what I'm reading supersets are quickly going from one exercise type to another, weight training to an aerobic.
I'm aware of this routine, the cardio and weightlifting are still different exercises. My point was simply that the weightlifting cannot be a substitute for the cardio, and you seem to be agreeing as you suggested an exercise routine with cardio.
What I'm saying is that weight training can and often is cardiovascular training depending on the routine you do. If you do a superset that maintains a heart rate in the aerobic zone, you are doing cardio AND weight training.
EDIT - Aneb is pointing out where I'm heading, but that's getting pretty technical and I didn't want to quite go there yet. :P
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levgre
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Yeah I was just referring to cardio in layman/mainstream exercise terms. When they say you can substitute weightlifting for cardio, they mean lifting weights instead of running, biking, etc.
Using weight lifting in succession with aerobic sounds good for keeping the heart rate up, I've never concerned myself with that as I run a lot and I get into ideal range pretty quickly. I don't know what the benefit is for having a high heart rate while lifting, more energy/results? (nor if I'd enjoy supersets as an exercise style).
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Anebriated
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it's like you are combining cardio with lifting. it really underscores a neat interplay between the two ways your muscles burn energy to generate force.
aerobically respiration (using oxygen), is happening mostly while doing moves that take less energy/second to maintain muscle tone. so, for example, when you are jogging, the is no single set of muscle contractions that literally maxes your muscles out, so they can run aerobically for a long time. your blood supplies your oxygen so when your muscles are screaming for more your heart-rate has to go up to compensate.
when you lift something "heavy", you have to recruit so many muscle fibers and maintain their tone so fiercely that aerobic resp won't cut it. but this can still happen anyways if your running muscles aren't trained or you run for a long time, or you sprint or something. A weight lift is so intense that it blows right through the slow mechanism that you can use for a long period.
most activities aren't strictly one mechanism or the other. my head hurst i'm gonna stop right there.
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levgre
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What you may not know about weight loss.
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Some googles articles said that experts are not in agreement on whether anaerobic exercises before aerobic exercises are better, vs the other way around.
I read that for Anaerobic you are using different energy stores (like carbohydrates in the muscles), so it will maybe not impact the fat energy use during aerobic?
Does the benefit come from fatiguing the muscles and reducing their energy supply, so they are still stressed during say jogging? This could lead to some extra energy use, but more so just strengthening?
I'll just read up on it more, there are tons of inaccurate fitness articles though. It can take awhile..
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shaggynuts24
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What you may not know about weight loss.
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levgre posted:
Immortal_Haze posted:
levgre posted:
Some of those are interesting but it is perpetuating the myth that weight lifting is more effective than cardio for weight loss. It's a poor excuse for people to lazy/adverse to cardio. Not to say that weight lifting doesn't help at all, but it's not a substitute for cardio.
So I'm just going to comment that you seem to think weight training and cardio have to be two separate things.
Most of your typical weight training exercises are not cardio.
Yes I know there are plenty of exercises that have cardio and muscle building aspects, even involving some exercise weights. If there is some way to do effective cardio while also doing moderate-high intensity squats, leg presses, bicep curls, shoulder presses, etc., I'm not aware of those exercises.
try
power cleans (75 pounds with 1 minute rest in between sets will keep your heart rate up)
snatch (the exercise)
rowing
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shaggynuts24
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ohh fyi -- i lost 5 pounds and 12% body fat in 6 months doing very little cardio
i lifted weights 3 times a week for an hour -- I did not change my diet - and in fact there were times i was putting down 3,000 calories a day
12% body fat is a lot of fat to lose -- especially when you consider at my weight it is about 24 pounds.
if cardio is so damn important for weight loss ... how did i do it?
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levgre
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What you may not know about weight loss.
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shaggynuts24 posted:
ohh fyi -- i lost 5 pounds and 12% body fat in 6 months doing very little cardio
i lifted weights 3 times a week for an hour -- I did not change my diet - and in fact there were times i was putting down 3,000 calories a day
12% body fat is a lot of fat to lose -- especially when you consider at my weight it is about 24 pounds.
if cardio is so damn important for weight loss ... how did i do it?
Not from the weight lifting. Learn science, nub. Nor did anyone state you need cardio to lose weight. There are many factors, how active you are, how healthy you eat, good sleeping habits, etc. All you need is a calorie deficit and you will lose weight over time. Even weight lifting contributes some, but only a fraction of aerobic exercises.
Losing a small amount of weight over 6 months could occur from even slight changes.
You can't keep your heart rate as high and for as long with lifting as you can with aerobic exercise(30-60 minutes).
I use a rowing machine, it's an aerobic exercise, not weight lifting.
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Annanova
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Lots of truth there. Especially "4. Losing weight early and fast is best."
Last year I lost 90 lbs in six months, and have kept it off for just over a year now. There's something to seeing a lot drop off week by week - it really revs you up and provides a good psychological boost and reinforcement to keep it up and not backslide.
That being said, I think that mentally it is harder to keep it off than lose it.
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shaggynuts24
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i started out at 220 pounds at 30% body fat -- after 6 months, i was at 215 pounds at 18% body fat.
30% body fat @ 220 = 66 pounds of fat
18% body fat @ 215 = 38.7 pounds of fat
cardio did not do that -- weight training did
27 pounds of fat is a significant loss -- takes more than a "slight" change to accomplish that -- especially when you consider i only lost 5 pounds - that means a considerable amount of muscle was added.
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levgre
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I'm sorry, you don't break the laws of science. That would be 1200 calories of fat 3 times a week. According to various sites you'd burn 279-558 in an hour, depending on your pace. Compared to running which is 930-1400.
And a pound of muscle at rest only burns 6 calories per day vs 2 for fat.
Body fat % calculations are not always accurate, also.
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Anebriated
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muscle costs more energy to maintain than fat. might as well train all the muscles you got then. a single aerobic exercise doesn't really cover all the muscles you got ~
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levgre
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Yeah, it's definitely good to do muscle training, lifting weights or otherwise. Everyone should.
Of course all aerobic exercises are working/building some muscle, and with variety you could work nearly every muscle group.
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shaggynuts24
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levgre posted:
I'm sorry, you don't break the laws of science. That would be 1200 calories of fat 3 times a week. According to various sites you'd burn 279-558 in an hour, depending on your pace. Compared to running which is 930-1400.
And a pound of muscle at rest only burns 6 calories per day vs 2 for fat.
Body fat % calculations are not always accurate, also.
one of the reasons that weight training is effective for weight loss is that, unlike cardio, you continue to burn calories at an elevated rate for up to 36 hours after leaving the gym.
the reason you are burning calories at an elevated rate is that weight lifting creates microtears in your muscle fibers and your body burns calories to repair those tears.
you don't build muscle in the gym, you build it outside the gym. in the gym you are breaking your muscles down and creating those micro tears that promote hypertrophy.
as far as body fat calculations being accurate, i completely agree, they are not 100% accurate.
but tightening my belt by 3 notches tells me that it is close enough.
(you also forgot the extra calories it takes to actually build the muscle ... i have no idea what that cost is in terms of calories and protein)
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.-Vega-.
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Great article but of course levgre had to come in and "do the ACF" by posting a bunch of retarded nonsense.
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levgre
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.-Vega-. posted:
Great article but of course levgre had to come in and "do the ACF" by posting a bunch of retarded nonsense.
A basic fact is nonsense... k. It's bad for peoples' health when the rumor is spread that weight lifting is a substitute for aerobic exercise.
Aerobic exercise also increases your metabolism post-exercise.
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Immortal_Haze
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levgre posted:
experts are not in agreement
You can sum fitness and diet up with this statement. There are certain truths, sure, but there are no silver bullets.
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Caoilin
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when did shaggy come back?
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shaggynuts24
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Caoilin posted:
when did shaggy come back?
i have 256k internet in my room now
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myxomatosis8
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shaggynuts24 posted:
Caoilin posted:
when did shaggy come back?
i have 256k internet in my room now
Oooh, little upgrade over the 28800 modem?  )
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1. shut the fk up
2. see 1
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Annanova
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I keep one of my old belts around just for fun. I used to wear size 42 pants. Now I wear size 30.
The thing (old belt) looks like a damned hula hoop around me.
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levgre posted:
[
From what I'm reading supersets are quickly going from one exercise type to another, weight training to an aerobic.
Supersets are working opposing muscles. Such as, bench pressing followed immediately by T Bar rowing. Or biceps/triceps. Giant sets are where you do different sets with no time in between for the same muscle groups.
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shaggynuts24
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myxomatosis8 posted:
shaggynuts24 posted:
Caoilin posted:
when did shaggy come back?
i have 256k internet in my room now
Oooh, little upgrade over the 28800 modem? )
128k wireless -- that was full of win
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