[Kurgan]

Is there a proper way to lose weight by using weights or a certain workout? My older brother who's in the military swears by kettle bells[/align] daily, hockey weekly and a long run during the weekend.

I've heard of things like low weight, high reps or doing 2-3 sets of 8-12 reps with weight machines and free weights. I'm at 213 and would like to get down to 188.

[Rekk'd]

Go in a calorie deficit and you can stay in bed all day and not move a single muscle and you will still lose weight.

Ofc this is not the best way, but the whole idea of losing weight is staying in a calorie deficit.

[Truth Teller]

Eat less. Weight training is not a big calorie burner. The muscle you build is what burns the calories.

Load the bar to your bodyweight. Do 20 reps. High-rep squats suck and are great conditioners.

[Hannibal]

Yeah, weight loss is mostly caloric restriction.

However, the most "effective" way to lose weight by doing nothing different dietwise would be to either lift heavy weights for sets of 1-5 reps and then do some high intensity shit once or twice a week (ie sprints), or do a bodybuilderish-style workout with lots of reps two or three times a week with some less intense cardio like a long bikeride or a run once or twice a week.

I've gotten leaner doing both approaches and doing no calorie counting anything whatsoever.

Frankly I recommend the second option moreso than the first, although in both cases I was doing a form of intermittent fasting. I did a gymnastic styled exercise routine three times a week and whittled down to 163 pounds at 8-9% bodyfat inside of six months and I was definitely was not even eating enough protein a day, let alone enough calories.

You could just go to the gym and crush shit five-six days a week but if you're willing to put in that kind of time you might as well learn basic calorie counting.

All I do nowadays is eat one more or one less meal a day.

[H1N1]

A few of my anecdotal impressions on weight loss:

- Bodyweight accessory work is superior to weighted accessory work for leanness in natural trainees. If I do sets of 10 one arm pushups, the effect on my body is different than if I had done sets of 10 DB bench. Chinups, too, in high volume, seem to strip fat. Perhaps it is that there is more total body engagement. I also suspect that the body does some work of its own to try to optimise itself to perform the activity in question. Kooky - but I certainly get that impression from my own body. BW exercise as accessory work keeps me leaner.

- Protein intake - keeping mine moderate has a dramatic effect on my body. Increasing my protein is the quickest way for me to get fatter. Increasing carbs or fats for the same total calories does not have the same effect. I eat between .6-.8 g of protein/lb bw on average, and I am not emaciated. I feel that excessive protein bloats me very quickly. If your intake is high, and you're chubby, perhaps try dropping it a bit.

- A little goes a long way with cardio, and it can detract from your weight training when you are in a calorie deficit. I like to end each training session with one short, all out conditioning exercise that takes a few minutes to complete. Do a proper 'Bring Sally Up' challenge with broad jump burpees (include the pushup and hold it in the bottom position when you get 'Bring Sally Down' and 'Old Miss Suzy...' and see if 4 minutes isn't long enough to keep a reasonable level of fitness.

- Good posture - if you're all rounded and slouched, you will look fatter. Even very lean guys can usually get some fat together over their stomach if they slouch forward. Stand up straight and your fat won't pool at your waistband, and your pecs will look better too. Bad posture can lead you to thinking you're fatter than you are.

[realologist]

I've done this to help me lose weight. Cut your calorie intake down a little bit, that's #1.

For my workouts i would lift normally but superset it with jumproping for 30 seconds hard before the lift and 1 minute hard afterwards.

Jumps and sprints 2-3 times a week always strip fat. Your body will want to lose weight for how physically straining those exercises are if you are heavier.

[ScrapperTL]

(12-05-2016 06:56 AM)H1N1 Wrote:  

A few of my anecdotal impressions on weight loss:

- Bodyweight accessory work is superior to weighted accessory work for leanness in natural trainees. If I do sets of 10 one arm pushups, the effect on my body is different than if I had done sets of 10 DB bench. Chinups, too, in high volume, seem to strip fat. Perhaps it is that there is more total body engagement. I also suspect that the body does some work of its own to try to optimise itself to perform the activity in question. Kooky - but I certainly get that impression from my own body. BW exercise as accessory work keeps me leaner.

- Protein intake - keeping mine moderate has a dramatic effect on my body. Increasing my protein is the quickest way for me to get fatter. Increasing carbs or fats for the same total calories does not have the same effect. I eat between .6-.8 g of protein/lb bw on average, and I am not emaciated. I feel that excessive protein bloats me very quickly. If your intake is high, and you're chubby, perhaps try dropping it a bit.

- A little goes a long way with cardio, and it can detract from your weight training when you are in a calorie deficit. I like to end each training session with one short, all out conditioning exercise that takes a few minutes to complete. Do a proper 'Bring Sally Up' challenge with broad jump burpees (include the pushup and hold it in the bottom position when you get 'Bring Sally Down' and 'Old Miss Suzy...' and see if 4 minutes isn't long enough to keep a reasonable level of fitness.

- Good posture - if you're all rounded and slouched, you will look fatter. Even very lean guys can usually get some fat together over their stomach if they slouch forward. Stand up straight and your fat won't pool at your waistband, and your pecs will look better too. Bad posture can lead you to thinking you're fatter than you are.

I love the suggestion about Posture, this is something I have been working hard on in the last month.
It is very difficult at first but within a few weeks I am already noticing the benefits.

Back to OP - Try to eat a simple diet if you want to be very lean.
Meat, Seafood, Nuts, Fruits and Vegetables.
It is very hard to overeat if you limit yourself to only those foods.
Sample Meal:
Stir Fry up some chopped - Peanuts, Onion, Broccoli, Cauliflower, Mushrooms, Sliced or Ground Beef and Baby Shrimp in a little butter, minced garlic and Teriyaki Sauce.
Pineapple and Watermelon for Dessert right after.

These types of meals taste great, are filling, healthy, low calorie and promote Muscular Anabolism.

[NewDayNewFace]

For how long do you guys recommending doing sprints for?

[realologist]

(12-05-2016 11:34 AM)NewDayNewFace Wrote:  

For how long do you guys recommending doing sprints for?

100m x 10(2 minutes rest between each one)

[RexImperator]

It's said that lifting boosts your metabolism but I find losing weight while lifting hard:

First it sets up a bit of a conflict because when you lift, the tendency (for me anyway) is to be be in "get stronger" mode, so I find I use it to excuse some overeating.

Hitting a protein goal of 1g/lb body weight is hard to do while losing weight, unless you eat chicken breasts all the time, which becomes super boring.

Injury. I've notice a tendency to get injured while in a deficit. Which leads to cutting back at the gym, and then puts you on the path for loss of strength.

Lifting generally increases your appetite.

[Corollary]

If you to use weights as a way to lose weight, the way to do it is by adding sets, decreasing rest times, and lifting more frequently (more workouts per week). But Rex already mentioned this can increase your appetite, so you may end up making no progress.

I agree with Hannibal. If you're going to go through the trouble to do all that, just start counting calories.

[Kurgan]

(12-05-2016 07:39 PM)Corollary Wrote:  

If you to use weights as a way to lose weight, the way to do it is by adding sets, decreasing rest times, and lifting more frequently (more workouts per week). But Rex already mentioned this can increase your appetite, so you may end up making no progress.

I agree with Hannibal. If you're going to go through the trouble to do all that, just start counting calories.

Thanks, I've been redoing and planning workouts in trying to lose weight. I've been thinking about going back to My Fitness Pal or Weight Watchers tomorrow. The older programs for Weight Watchers like Momentum worked, but there aren't that many guys to relate to. It's mostly older men and women at meetings now.

[Steelex]

It's easier to lose weight if you're already very muscular. But you're not, so you're just going to have to lift, and eat a high protein low calorie diet. I recommend walking at least 10 miles a week.

Get on the Starting Strength program.

Your diet should be 1.2 grams of protein per pound of desired bodyweight. Protein powder is your friend here. So is grilled chicken and steak. Then fill in the rest with rice, potatoes and salad.

[Moma]

BODY WEIGHT OR BODY COMPOSITION?

Kurgan, are you trying to lose weight or change your body composition? Unless you are training for something that requires you to weigh a particular weight (being a jockey for instance or fighting within a particular weight category, most people are concerned with their body composition. They want flat stomachs (or abs), well formed shoulders, arms, pecs and sweeping quads etc.

I am going to assume that you want to change your body composition. I feel that obviously lifting weights to change your body composition plays a significant part but obviously, what you eat plays a major part.

PREPARATION IS KEY

You will need to eat as natural as possible so go out and buy all your food. You can start in one week segments or 3 days segments. This is unless you have the luxury of being able to shop and cook daily. If not, go for the pre-week grocery shopping method. Once you buy your food raw, prepare/cook it. Get some containers (glass is good). Put your prepared food in the containers. Once this is done, put them in the fridge and take them out as need be. This should make up 90 percent of higher of your calorie consumption.

WORKING OUT YOUR BODY IN THE GYM

The rest is to just go to the gym and lift heavy weights. Don't skip legs even if you own twiglets as your getaway sticks. You should try and do squats, the muscle built there easily transcends to other parts of your body. I personally have good legs (genes) but I used to train my legs and I hit the squats the other day.

Your lizard(s) will gasp

I pumped one of my lizards really hard from the aftermath of some squat sessions and she wailed like a banshee in objection to my thrust force. It was sweet for her though.

WORKING OUT (CONTD)

Anyway, back to the weights. Your lifting should be heavy in relation to you not in relation to the other guys in there. It should challenge you, that is your only concern.
Do this three times a week at minimum but four is also ok. I tend to split body groups so I don't work everything on the same day. I have taken Rudebwoy's advice and I don't work biceps anymore as my pythons are big enough.
Allow time for daily cardio. Either play whatever sport you enjoy or try and jog for about 20 mins daily minimum.
If you don't have any weight specific goal in mind, I think you will be very happy with your current 213 weight if you look like a greek god.

[expatinlocombia]

I love my food. I hate counting calories. I ended up at over 90kg and had to do something about it. What worked for me -- ymmv -- was almost pure cardio. I did about an hour a day, 5 days a week at over 20cals/min and was losing 1kg/week: slightly over the maximum recommended. Also did a little bit of resistance training just for the hell of it as I was there.

You'll have to find what works for you.

[Moma]

(12-10-2016 04:49 PM)expatinlocombia Wrote:  

I love my food. I hate counting calories. I ended up at over 90kg and had to do something about it. What worked for me -- ymmv -- was almost pure cardio. I did about an hour a day, 5 days a week at over 20cals/min and was losing 1kg/week: slightly over the maximum recommended. Also did a little bit of resistance training just for the hell of it as I was there.

You'll have to find what works for you.

What were you doing for cardio?

[expatinlocombia]

(12-10-2016 07:13 PM)Moma Wrote:  

(12-10-2016 04:49 PM)expatinlocombia Wrote:  

I love my food. I hate counting calories. I ended up at over 90kg and had to do something about it. What worked for me -- ymmv -- was almost pure cardio. I did about an hour a day, 5 days a week at over 20cals/min and was losing 1kg/week: slightly over the maximum recommended. Also did a little bit of resistance training just for the hell of it as I was there.

You'll have to find what works for you.

What were you doing for cardio?

By preference I would have jogged or treadmill, but my knees and ankles are a tad iffy. So cycling was what I went for.

[Thought Criminal]

A calorie deficit is required to lose weight. By losing weight you will lose fat and muscle. You weight train to minimize the muscle loss.

[Kurgan]

(12-10-2016 12:55 PM)Moma Wrote:  

BODY WEIGHT OR BODY COMPOSITION?

Kurgan, are you trying to lose weight or change your body composition? Unless you are training for something that requires you to weigh a particular weight (being a jockey for instance or fighting within a particular weight category, most people are concerned with their body composition. They want flat stomachs (or abs), well formed shoulders, arms, pecs and sweeping quads etc.

I am going to assume that you want to change your body composition. I feel that obviously lifting weights to change your body composition plays a significant part but obviously, what you eat plays a major part.

PREPARATION IS KEY

You will need to eat as natural as possible so go out and buy all your food. You can start in one week segments or 3 days segments. This is unless you have the luxury of being able to shop and cook daily. If not, go for the pre-week grocery shopping method. Once you buy your food raw, prepare/cook it. Get some containers (glass is good). Put your prepared food in the containers. Once this is done, put them in the fridge and take them out as need be. This should make up 90 percent of higher of your calorie consumption.

WORKING OUT YOUR BODY IN THE GYM

The rest is to just go to the gym and lift heavy weights. Don't skip legs even if you own twiglets as your getaway sticks. You should try and do squats, the muscle built there easily transcends to other parts of your body. I personally have good legs (genes) but I used to train my legs and I hit the squats the other day.

Your lizard(s) will gasp

I pumped one of my lizards really hard from the aftermath of some squat sessions and she wailed like a banshee in objection to my thrust force. It was sweet for her though.

WORKING OUT (CONTD)

Anyway, back to the weights. Your lifting should be heavy in relation to you not in relation to the other guys in there. It should challenge you, that is your only concern.
Do this three times a week at minimum but four is also ok. I tend to split body groups so I don't work everything on the same day. I have taken Rudebwoy's advice and I don't work biceps anymore as my pythons are big enough.
Allow time for daily cardio. Either play whatever sport you enjoy or try and jog for about 20 mins daily minimum.
If you don't have any weight specific goal in mind, I think you will be very happy with your current 213 weight if you look like a greek god.

What exercises could I do with legs?

I don't have much time for cooking, but I do get nutritious meals made from a meal prep company that specializes in nutritious meals (mostly chicken, beef and vegetables)

[Hannibal]

Upon reflection, I've realized a couple of rules you could live by to get leaner without doing any extra work.

1) Skip breakfast. Coffee with creamer is OK.

2) Eat carbs around your workout. I recommend two small-ish meals with protein, carbs, and minimal fat and one larger meal with protein and fat.

3) Don't be afraid to do other things to burn fat like high intensity cardio (ie swings), taking fatburners like caffeine, cold showers, or long walks.

4) Do not forget your fiber. Salads are great, supplementation is great too. I take psyllium husk for this reason.

5) Sort of ties in with 4, do not forget your vegetables. Salads fill you up and onions are great with everything.

[Thomas the Rhymer]

(12-18-2016 12:41 AM)Kurgan Wrote:  

What exercises could I do with legs?

Squats and deadlifts.

If you have no idea how to lift, start with stronglifts. I prefer the older stronglifts program: http://idreamz.nl/fileshuttle/a61c00d6.pdf

It's a 50 page pdf that clearly explains the basics of exercise and nutrition, and it's written in a nice and simple style. You have absolutely no excuse not to read and study it. It's a great beginner's guide to lifting weights and it's relatively easy to get into. You can switch programs once you are more used to lifting weights and you have a clearer idea what you want to achieve.

But you can also get the latest version of the program at the stronglifts.com website, it has more details if there are points you need clarity on.

Although the program demands an olympic barbell, I did manage to start stronglifts in a gym that had only standard barbells.

Otherwise, if you are still confused, I suggest you PM forum member N/A. He will give you great advice on how to exercise.