re: Workout board - Weight/Fat loss help

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i assume he is basing his system off of westside barbells conjugate system or something similar. Its an advanced system.

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Sounds advanced. I have no idea what that means.

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Honestly, I just don't see how I could do the intermittent fasting.

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It's really not bad once you get acclimated to being hungry for a period of time in the morning. The hardest part with IT isnt the fasting, it's the eating. You have to cram your calories in a 6-8 hr window. That can be difficult. I responded pretty well to IT and lost maybe 1% BF and had a good amount of energy in the mornings, but not the result I expected. Ill try it again sometime as a change of pace.

duplicate

Here is what I have done.

I cut out soft drinks and fast food.
Joined a gym and started doing circuit training or focusing on two major muscle systems per session (legs are the biggest system; DONT SKIP LEGS).
I served meals on smaller plates to decrease portion size, and did not eat a second plate.

Results: I didn't drop a lot of weight in the first 8 weeks but replaced a lot of fat with muscle. I started at 189 and was 175 at my lowest weight. I also started at 24.5% bmi and dropped to 21.5%.

Capt and 777 dropping some truth bombs ITT

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What workout routine do you use?

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no bitchasssness

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if somebody quits because they gain a pound or two then they are beyond help, frick em.

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Well that is not very helpful. It is pretty obvious you have forgotten what it is like to start or resume working out after a long break.

Why do you think the ppl start exercising at the start of the year and then by MLK day you no longer see them at the gym? It is not because they are beyond help. Actually is when they are most needing help. The beginner exerciser, the overweight (especially the obese), the I need to get healthy because my wife is riding my arse or I want to get healthy now I have kids (like the OP), etc all walk into a gym and are intimidated. They workout with less weight, do less reps, tire faster, they are usually more sore and tired the next day at the gym than those who have ben working out. They workout for a week and notice their shirt fits a little tighter and they get on the scale and notice they gain a lb or 2 or not lost any. They lose hope and start slacking the second week or taking it easy because they are sore and then MLK day comes around and they miss monday's workout because of family activities. They then get frustrated because they got off track and they start missing more and more days and finally quit all together and try again year. I had a professor at LSU that called it the New Year's 2 week effect.

However studies have shown that if you get a trainer, program, or app (join the 21st century) that starts off with more fat burning and weight loss exercises than muscle building exercise are more successful. I have not read the program that you posted earlier to see how it starts beginners off. However most workouts that I researched when I was in undergrad and working at Pennington Biomedical researching exercise and exercise habits did one or 2 things wrong. They either jumped in there too hard and the exerciser quit because of being tired and sore or they started off too slow and the exerciser got bored and frustrated. That is why an app is helpful because they are usually interactive and can allow you to customize the workout or schedule. Trainers are even better than apps because they can answer questions, correct form, adjust the exercise routine based on the client's feedback etc. Most gyms offer free exercise orientation to beginners and alot of them even have 6 weeks of free or reasonable priced personal training. 6 weeks of training is all someone needs to learn how lift and exercise properly and 6 weeks is usually what it takes to make friends, get comfortable in your workout and ignoring the meethead grunting, finding time to accomodate working out into your daily routine, etc.

Do you learn to drive without an instructor? Do you learn to scuba dive by watching a youtube video, reading a book, and printing out a dive plan? Do you learn to shoot by just grabbing a gun and hitting the range? No, you do not. So why do you think that someone would be successful start exercising and working out on there own without a trainer, friend, or an interactive app?

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High intensity exercise burns calories, improves heart function, HDL:LDL ratio, and builds muscle but it does not have the insulin sensitivity effect. That is why you need both.


WHy do you just spout off bullshite?

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In contrast, all the exercise groups significantly (P < 0.05) increased SI; the relative increment in the low-volume/moderate-intensity and high-volume/high-intensity groups (~85%) were greater than in the low-volume/high-intensity group (~40%).


High intensity high volume has the same effect of low intensity...and ALL intensities exhibited the insulin effect.

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I was multi-tasking when typing that post and submitted before I had finished typing and proofreading it. I was trying to eat lunch, discuss my afternoon schedule with a classmate and type a post. What I had meant to type was this:

High intensity training burns more calories, improves heart function better, improved your HDL:LDL levels, and had similar insulin sensitivity results as moderate intensity training, but how likely is a beginner going to stick with? It is much easier to get a beginner to start working out for longer periods of time at a lower intensity (40-60% VO2max) than it is to get them to stick to higher intensities (60-80% VO2 max) for shorter periods of time. However, you need the HIT to achieve the heart benefits. That is why you need both in a beginner's (like the OP) workout routine.

Thanks for calling me out and I will go back and edit the original post to show what I has meant to type.