Save your money use ECA Stack
05-27-2009 12:56 PM
and u have to crawl before you walk
05-27-2009 01:35 PM
Thanks everyone! I was almost afraid to post because some forums tend to chew noobs with stupid questions to pieces.
05-27-2009 01:54 PM
I gotta disagree with all this walking talk and low intensity cardio. You need to keep pushing yourself. While low low intensity cardio might be ideal for a 220lb bodybuilder who is solid and needs to drop 3-4% bf, while being precise with diet and strength training...there are different strokes for different folks.
You need to get yourself in shape and drop weight. In my opinion, low intensity walking is not the cup of tea that should be in your pot.
Above someone said you have to crawl before you can walk, this is true. So you'll have to walk before you can jog. How you keep pushing yourself is by working on improving your cardio performance in some way. So say 45 minutes is your baseline. Ways to improve is by increasing your walking speed by point one mph. That is an improvement over your previous workout. Another way, if you're walking and then jogging you can shorten the time between walking and jogging by 15 seconds in a workout.. or every time you jog you can extend the amount of time that you jog for 10 seconds.
My advice is to keep striving to get better and to improve some aspect over your previous workout. It won't happen every time, but if that is your goal it will continuously happen. It really keeps you more motivated and gives you more of a sense of accomplishment.
05-27-2009 03:39 PM
Originally Posted by alexoc949
Disagree with it if you like, but it's scientifically proven that lower intensity cardio will burn more calories from fat (but less calories overall) and spare muscle.
Stellar, you can keep pushing yourself by simply adding 5 minutes per week to your low intensity cardio. Start with 20 mins per week. When you hit 40 mins per week, split that into two sessions (one upon waking and one after your resistance training) This is a pretty good method to lose the weight in a slow and controlled manner and be in shape in the time frame that you are currently looking at. Feel free to PM me if you have any questions or need help with diet/training.
That being said, lets get back on topic kiddies. We are here to talk about ECA.
05-27-2009 04:07 PM
I'm not sure if you're reading her posts or not, but she is 5'4 205lbs and is already doing 45 minutes of low intensity cardio. I'm not denying that low intensity burns more calories from fat during a workout. High intensity burns more calories et al more fat at rest and speeds up the metabolism throughout the day. Both things that this persons needs. I'm not telling her to do HIIT, or to do high intensity cardio. I'm telling her to step up her intensity and to constantly work at improving her fitness by improving her output.
You're basically just telling her to do the exact same thing that she has been doing, but that is no longer producing the type of results that she seeks.
05-27-2009 04:16 PM
Sorry I left a very important detail out of the cardio aspect. The two most effective forms of cardio i've found for low intensity are incline treadmill and the stairmill/stairmaster. Each of these do a good job of getting your heart rate to around 120-130bpm. That's what I had in mind in the outline of my previous post. HIIT also has the same effect as long term low intensity cardio. From what I gather, she's doing this all on a flat plane (treadmill, track, etc). If she changes it up to what i've got above she'll see some more results and she has plenty of time to bring her weight down. No need to do it too fast.
Originally Posted by alexoc949
05-27-2009 06:13 PM
well disagree then. I said especially if your an immediate/advanced bodybuilder mainly and heavier. I went from 240-225 and did cardio six days a week 45 minutes higher intensity and after a couple months of doing this hip, knees etc aching, pulled a hamstring from running real effin fast!
Originally Posted by alexoc949
High intensity cardio constantly burns too much muscle. get your bodyfat in check year round and its no worries....if your a football player improving spints, fine... after pulling my hamstrong running hard I said screw it.do what works for you!
remember younger lighter guys it most likely wont be a problem. whatever your goals are .
05-27-2009 08:05 PM
05-27-2009 09:34 PM
I did, disagree.
Originally Posted by smeton_yea
but for 1. i never quoted you or said hey smeethon I'm talking to you.
number 2. you probably should have learned to warm up and stretch more efficiently, and be more in tune with your body as to when to and when not to push yourself beyond a certain limit. Happens often with amateur lifters
number 3. she is 5'4 205 female. I'll say it again, female. I'm not asking her to race herself into injuries like you did. Or even do any sort of high intensity cardio. I'm saying she needs to strive to improve her physical fitness by upping her intensity. Improving just a little every or every other workout. Low intensity walking is not going to do it, She needs to push herself so that what was low intensity 2 weeks ago is a cake walk today.
number 4. HITT training burns too much muscle when you don't have the adequate nutrients running through your system, or if you do 45 minutes of it like you did and burn yourself out. So your opinion on it is understandable. Ideally you would want to do half the time.
number 5. i don't know if she is a football player or not, but judging by her goals I'm going to guess no, or unless she wants to be a wide receiver
05-27-2009 11:33 PM
2. learned a lot of warmup up thus far. About a year ago and a half ago Used to push too hard for too long thats why its important to cycle intensity or your body just wont hold up when your training like someone has a gun to your head every session and if you dont get that last rep youll be shot,that mindset,for months and months at a time. learned the hard way
Originally Posted by alexoc949
3.Diet is the most important thing for her. In fact she gets her diet shell lose bodyfat(and keep a good amount of muscle with high protein) without having to do any cardio. Most people its hard to give up a daily apple pie ,cupcake, and snickers. I know it was hard for mee, again, when you have a goal to work toward its really not that difficult.
05-28-2009 12:42 AM
A solid diet is something you learn to do, it's not something that occurs overnight. It's a matter of how much she wants to lose the weight to whether or not she'll be able to hold up by drinking a Diet Dr. Pepper instead of Dr. Pepper or so on. Cardio definitely is NOT a must and a huge chunk of weight can be taken off without any of it. Too often I think people think if they do cardio it'll ok the big mac they ate before that but i'd rather see someone just eat right consistently, watch there carbs at night, and not quit after a week before they have a chance to see progress.
05-28-2009 01:48 AM
you and I have the same philosphy on this subject..you said it very well . it takes time to learn diet and eating clean
Originally Posted by h0other
05-28-2009 02:07 AM
I must be doing something right then haha.
05-28-2009 02:09 AM
It's not rocket science people, losing weight means eating less calories than your body needs to run, thus in turn burning fat/muscle or whatever it needs to get you through the day. The only time it gets tricky is when you are trying to keep your body from using muscle while burning the fat, the rest is cake.
05-28-2009 11:09 AM
Thanks again for the exercise tips. Wow with so many different opinions it's hard to figure out what's best. Correct me if I'm wrong, but the overall consensus is to continue working harder- not to become a marathon runner, but add some speed, increase incline (which I haven't done yet, it's on flat and an incline would definitely add some challenge), and maybe break it up into two sessions (which I've read in other places as well).
ECA side note & Q- I can't believe this, but I lost 5lbs (water weight I suppose) in ONE DAY. I've been sweating more too... this is normal, right?
Just to clarify- my diet is good. I've spent a lot of time browsing this site and links to articles and such. I've followed diets similar to what is suggested here and on the links (4-5 small meals, increased calories, plenty of complex carbs, square meals, etc). My usual diet isn't bad, but by the looks of my results thus far something needs to change. I'm going to add planned snacks between meals, eat more calories, do a lot more strength training (and more intense... time to dust off the ole weight bench), and take in a lot more protein (was at at ~60g, increasing to ~100g per day). My eating habits and knowledge of how to eat are good... and I've kicked my bad habits months ago.... my biggest problem is getting my horrible metabolism in order. Thanks to you folks and all of the advice I've read in these forums, I am confident I'll be able to do so in a fairly short amount of time.
Now back to your regularly scheduled ECA discussion....
05-28-2009 11:58 AM
I do walking for cardio,I never run and Im down 15 lbs in 3 and a half weeks and all my lifts are the same,I havnt lost any strenght at all.
I do 5 min increases one on the incline and one on the speed every 5 min until I get around 50 min or so,by the 25 min I am soaked in sweat.
Some times I do this 2x a day and on an empty stomach in the am.
05-28-2009 03:06 PM
Looks like you're headed in the right direction, glad we could help. Try doing between 3.0-3.5 speed and anywhere between a 6.0-15.0 incline. Adjust to your liking.
Originally Posted by stellar1216
Sweating your a$$ off is your body's way of saying that the ephedra is doing it's job. That 5lb loss is in fact water weight, probably loss from the ephedra and any changes you've made in your diet.
05-28-2009 06:48 PM
hey guys, i've been dosing my ECA once a day (A every other). Do you guys recommend upping the A dosage when I start taking two tabs of E and C each day?
05-28-2009 06:52 PM
i think its a matter of personal preference. some people say it lasts in u all day from one dose. Also it cant be good for your stomach to take in too much asprin continuously. i take it twice a day but i use white willow bark instead of asprin (supposedly its the same active ingredient without stomach issues...i havent heard anything disputing this so il go with it)
Originally Posted by TheDarkHalf
id say stick to one a dose just to be safe if ur running eca for a while?
05-28-2009 07:24 PM
I'm just running it for a couple of weeks then going to start a cycle of epi. I haven't had any stomach problems from the asprin and probably because i've been taking it every other day. I just want to make sure I have the proportionality of the dosages correct.
Originally Posted by faaipdeoiad
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