What's your best way to lose weight?

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  1. Re: What's your best way to lose weight?


    Quote Originally Posted by simogone View Post
    Add 30 minutes of cardiovascular exercise immediately after your resistance training workout. Fitness author Jeff Anderson calls this "super cardio" because it directly targets body fat. Having burned through all of your muscle-stored glycogen, your body must turn to stored body fat for energy. Examples include riding the exercise bike, walking on the treadmill or using the elliptical machine. If you prefer outdoor activities, try jogging, walking, cycling, swimming or participating in recreational sports.
    1. Highly doubtful you will use all muscle glycogen in a workout
    2. Adding cardio (especially in the forms of jogging, walking, etc) will make minimal difference compared to a calorie deficit.

    If you were to add cardio in HIIT would be the way to go. Not because t burns more calories but because it improves metabolic markers which will help allow you to loose more weight.
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  2. Quote Originally Posted by JudoJosh View Post
    1. Highly doubtful you will use all muscle glycogen in a workout
    2. Adding cardio (especially in the forms of jogging, walking, etc) will make minimal difference compared to a calorie deficit.

    If you were to add cardio in HIIT would be the way to go. Not because t burns more calories but because it improves metabolic markers which will help allow you to loose more weight.
    Completely agree. Plus, HIIT is also party anaerobic/glycogen-depleting, which can improve leg muscle strength and endurance, and further deplete glycogen for a calorie "repartitioning" effect. It also improves VO2 max, which can come in handy during any typical high-rep training session.
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  3. Quote Originally Posted by JudoJosh View Post
    1. Highly doubtful you will use all muscle glycogen in a workout
    2. Adding cardio (especially in the forms of jogging, walking, etc) will make minimal difference compared to a calorie deficit.

    If you were to add cardio in HIIT would be the way to go. Not because t burns more calories but because it improves metabolic markers which will help allow you to loose more weight.
    Problem is, is that people take more notice of the fact that cardio is predominatly fat burning, as opposed to HIIT. But one must remember that greater proportions do not always = greater volume.
    Going along the line of HIIT; HIIT uses a greater proportion of carb:fat BUT total fat burning is greater in the long run, mostly due to the 'metabolic afterburn' and improved lipolysis.

    I have to ask though; weight training typically uses glycogen or the PCr system for fuel and not fat; so why would cardio, which uses more fat, be more beneficial after this type of exercise if both burn different fuels? This approach doesn't make much sense. It would do if fat was used at higher proportions during weight bearing exercise but this isnt the case, therefore you are attaining no extra benefit.

    Not against cardio, but the reasoning for cardio after is not really valid.


  4. Quote Originally Posted by mr.cooper69 View Post

    Completely agree. Plus, HIIT is also party anaerobic/glycogen-depleting, which can improve leg muscle strength and endurance, and further deplete glycogen for a calorie "repartitioning" effect. It also improves VO2 max, which can come in handy during any typical high-rep training session.
    But coop, you know how tiring HIIT is? Ugh....
    Serious Nutrition Solutions Representative

  5. IT depends on you how much weight you want to get and lose also.Running,swimming,rope jump,cardio,Yoga these games are good for lose weight and body fitness also.

  6. Quote Originally Posted by Jiigzz View Post
    Problem is, is that people take more notice of the fact that cardio is predominatly fat burning, as opposed to HIIT. But one must remember that greater proportions do not always = greater volume.
    Going along the line of HIIT; HIIT uses a greater proportion of carb:fat BUT total fat burning is greater in the long run, mostly due to the 'metabolic afterburn' and improved lipolysis.

    I have to ask though; weight training typically uses glycogen or the PCr system for fuel and not fat; so why would cardio, which uses more fat, be more beneficial after this type of exercise if both burn different fuels? This approach doesn't make much sense. It would do if fat was used at higher proportions during weight bearing exercise but this isnt the case, therefore you are attaining no extra benefit.

    Not against cardio, but the reasoning for cardio after is not really valid.

    The idea is that although cardio does primarily attack fat (how much so depends on intensity, HIIT vs. LISS for example) it also does force your body to tap in to glycogen stores, even if at a lower ratio than fat stores and by depleting your body of glycogen in a weight training session, your body begins to draw on its secondary fuel source, fat. When you hop on the treadmill and do an incline walk or other form of LISS cardio, your ratio of fat:glycogen being used up is improved, meaning you are burning even more total fat calories for energy than you would have otherwise.

    And regarding weight loss, calories in vs. calories out is still the basis. Glycogen manipulation, contest prep and extreme weight cutting routines are all temporary for bodybuilding shows, athletic event weigh-ins et cetera anyways. Calories in vs. out are how you manage your "scratch" or "walk around" weight or for people exercising for general health, just basic weight control. Cardio simply allows you to burn extra calories over and above weight training, and to do so in a state of increased metabolic afterburn (an additional spike in "temperature" in an already hot "oven") while taking advantage of epoc and depleted glycogen stores. Another poster mentioned increasing VO2 max levels (though this is an effect of high intensity training) which translates directly to better lifting sessions as well, which provide the benefits you mention above. All in all it is a synergistic circle of awesome.

  7. Quote Originally Posted by Lukef2000 View Post
    This "outdated approach" works for me and works for all of my clients that I've told to do so. I will continue to do so until it does not work. But my diet is usually in check also
    Let me get this straight: you are not surprised that having someone doing 45+ minutes of cardio is an effective way to lose fat? Well, no real shocker there.

    But if I do the same amount of calories in 20 minutes as your clients do in one hour, result will be the same.
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  8. Quote Originally Posted by bla55 View Post

    Let me get this straight: you are not surprised that having someone doing 45+ minutes of cardio is an effective way to lose fat? Well, no real shocker there.

    But if I do the same amount of calories in 20 minutes as your clients do in one hour, result will be the same.
    Not to mention the body will adapt to liss, especially in high volumes which means in the long term you have to do more and more liss cardio to burn the same amount of calories.
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  10. Quote Originally Posted by bla55

    Let me get this straight: you are not surprised that having someone doing 45+ minutes of cardio is an effective way to lose fat? Well, no real shocker there.

    But if I do the same amount of calories in 20 minutes as your clients do in one hour, result will be the same.
    Well I don't know about you bro but I physically can't do 30 mins HIIT after lifting as I'm usually pretty gassed post workout. Add 300 cals LISS after resistance training to your daily calorie deficit and it works. Can you honestly say you can perform HIIT after leg day?
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  11. Quote Originally Posted by Lukef2000 View Post
    Well I don't know about you bro but I physically can't do 30 mins HIIT after lifting as I'm usually pretty gassed post workout. Add 300 cals LISS after resistance training to your daily calorie deficit and it works. Can you honestly say you can perform HIIT after leg day?
    Not after leg day, no, that's when I go without Cardio.

    I personally am on DC 3 split training. So I do AB, CA, BC, etc. On C (leg days) I take the day off from cardio. I'm at the gym 4 times a week for lifting, and then 3 - 5 days I'll do cardio, depending. I also enjoy doing it in the morning, so by the time get to lifting, I'm no longer exhausted from my HIIT that was done in the beginning of the day, and it will also not force me to be at the gym for long stretches of time.

    I have tried the slow and steady approach too while fasting, 60 minutes 12% incline 3.8 mph walk. Would burn around 800 calories with my heartmonitor. Or I could do HIIT on the same 12% incline, 1:30 at 3.3, 30 seconds at 9.0mph and then burn 850 calories in 25 minutes and then go chill in the hot tub for 20. Matter of choices I guess.
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  12. Quote Originally Posted by bla55 View Post
    Not after leg day, no, that's when I go without Cardio.

    I personally am on DC 3 split training. So I do AB, CA, BC, etc. On C (leg days) I take the day off from cardio. I'm at the gym 4 times a week for lifting, and then 3 - 5 days I'll do cardio, depending. I also enjoy doing it in the morning, so by the time get to lifting, I'm no longer exhausted from my HIIT that was done in the beginning of the day, and it will also not force me to be at the gym for long stretches of time.

    I have tried the slow and steady approach too while fasting, 60 minutes 12% incline 3.8 mph walk. Would burn around 800 calories with my heartmonitor. Or I could do HIIT on the same 12% incline, 1:30 at 3.3, 30 seconds at 9.0mph and then burn 850 calories in 25 minutes and then go chill in the hot tub for 20. Matter of choices I guess.
    Yes, it is a matter of choice. I think people are responding to your comment that post lifting LISS is an "outdated" approach though, not that HIIT isn't effective or efficient.

    Is anybody going to open the recovery can of worms?

  13. Quote Originally Posted by TexasGuy View Post
    Yes, it is a matter of choice. I think people are responding to your comment that post lifting LISS is an "outdated" approach though, not that HIIT isn't effective or efficient.

    Is anybody going to open the recovery can of worms?
    I was merely debating the old concept that "you do not start losing fat until after the 40th minute of doing exercise". If they want to do LISS or HIIT it's up to them, but just don't agree with saying that the only way to lose fat is to do at least 45 minutes of cardio.
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  14. These are some great suggestions I think I will try to do cardio 5 times per week and also change
    my diet some by replacing sugary drinks with Pure Whey Isolate and also try using MGN's fat burner
    they have its called Trim Down Advanced and its supposed to be scientifically proven for weight loss.

  15. Quote Originally Posted by MuscleGauge1 View Post
    These are some great suggestions I think I will try to do cardio 5 times per week and also change
    my diet some by replacing sugary drinks with Pure Whey Isolate and also try using MGN's fat burner
    they have its called Trim Down Advanced and its supposed to be scientifically proven for weight loss.
    Replacing sugary drinks will do wonders.

  16. Yea I think replacing sugary drinks will be a challenge for me but it will be well worth it for sure.
    I really have a lot to look forward to I am expecting my first child and really want to be in great
    shape for the new baby I'll need all my energy! I will be doing cardio 5 times per week also.

  17. Quote Originally Posted by MuscleGauge1 View Post
    Yea I think replacing sugary drinks will be a challenge for me but it will be well worth it for sure.
    I really have a lot to look forward to I am expecting my first child and really want to be in great
    shape for the new baby I'll need all my energy! I will be doing cardio 5 times per week also.
    You need to burn or eliminate roughly 3500 calories from your standard intake to lose 1 lb. of body weight. Assume two sugary drinks daily at 200 calories each, 400 empty calories per day. 400*7= 2800 calories burned per week. In a month you're looking at 11,200 empty calories. That's roughly 3 pounds lost simply by eliminating sugary drinks. Not to mention the effect on your insulin response, the lowered risk of diabetes, less acidity and inflammation in your body and on and on.

    Try calorie free or low cal substitutes as you adjust. Ultimately water or tea, especially green tea (ecgc), should be the goal imo.

    I don't know how much you actually drink but I bet if you actually logged each drink for a week meticulously, you would be shocked. Working your personal numbers gives a pretty compelling reason to quit.

  18. What kind of drinks do you have?

    Not ideal, but why not at least switch to some coke zero or something along those lines during adjustment period?
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    http://anabolicminds.com/forum/supplement-reviews-logs/182038-so-i-decided.html

  19. Quote Originally Posted by MuscleGauge1 View Post
    I'm trying to lose a good 10 pounds what the quickest and easiest way to do this?

    -Eat clean
    -Drop simple sugars out of your diet
    -Hit the gym hard utilizing weight training and cardio as much as you can!

  20. Skip breakfast, ultra low carb, don't drop fat super low, 1 insane carb refeed a week, lift weights and taper volume as glycogen becomes depleted.

  21. These are some great suggestions I will be using them all during my training period. I plan on doing
    HIIT training at least 3 days per week as well as weight lifting 5 days per week this will kickstart
    my metabolism. I also plan to eat at least 5 times a day and really eat clean.

  22. Quote Originally Posted by MuscleGauge1 View Post
    These are some great suggestions I will be using them all during my training period. I plan on doing
    HIIT training at least 3 days per week as well as weight lifting 5 days per week this will kickstart
    my metabolism. I also plan to eat at least 5 times a day and really eat clean.

    Sounds like a good plan! Are you trying to lose the weight by a certain date??

  23. Quote Originally Posted by MuscleGauge1 View Post
    These are some great suggestions I will be using them all during my training period. I plan on doingHIIT training at least 3 days per week as well as weight lifting 5 days per week this will kickstartmy metabolism. I also plan to eat at least 5 times a day and really eat clean.
    Cardio/weightlifting do not affect metabolic rate to any significant degree.Portion size and total calories is far more important than food choices (aka eating "clean").

  24. Didn't know that mr. cooper thanks for the advice and yes Miss Q I am trying to lose the weight before the summer comes in.
    I want to look my best last summer I had an 8 pack and I want to get that back! I know I can do it it will take some hard work
    and discipline for sure but it will come I know it will. Just gotta put in the work

  25. Quote Originally Posted by mr.cooper69 View Post
    Cardio/weightlifting do not affect metabolic rate to any significant degree.Portion size and total calories is far more important than food choices (aka eating "clean").


    So....you saying cardio/weightlifting is not important and neither is eating clean??? Confused

  26. Drinking a glass of warm water with lemon and honey as soon as you wake up in the morning (after ), raises your metabolic level significantly. Water has significant health benefits. Through the night, your body is deprived of water, and since most of your body processes use water as a medium, your body’s machinery slows down through the night. When you drink water in the morning, it helps to rev the machinery back into gear, so it kicks up the metabolic rate. U could also press the acupuncture point below your nose and above the upper lip to increase metabolism rate. The lemon has Vitamin C, and honey has its health benefits , since they add vitamins, minerals, and flavor. So, assuming that your diet , exercise and activity level is the same, and you start drinking lemon water as soon as you wake up, it will increase your metabolic level. With an increase in your metabolic level, your body will burn more calories for the same activity.
    also alternate days 15-20 mins in sauna can help you burn those xtra pounds
    Last edited by rhondagraymon; 12-21-2012 at 02:49 AM. Reason: adding more
    gotta do 1 more.. and then 1 more..

  27. Quote Originally Posted by Miss Q View Post
    So....you saying cardio/weightlifting is not important and neither is eating clean??? Confused
    I belive he's saying that cardio and weights will not directly increase metabolism straight after a workout (i.e. create an 'afterburn') but this is intensity dependant. But your typical weight session and cardio (LISS) will not stimulate the afterburn effect.

    It has been said that the compostition of calories (whether 3,000kcals from brown rice or 3,000kcals from big macs) are not important in the grand scheme as both equate too 3,000kcals, and if this causes you to go over your TDEE, then weight gain will occur regardless of how 'clean' you eat. In weight loss cases its more important to monitor TOTAL calories as this will determine the amount of weight lost.

    Eating 'clean' is important just to meet your micronutrient goals but will not in effect be the sole reason for weight loss, you will still have to monitor total calorie intake

  28. Quote Originally Posted by rhondagraymon View Post
    Drinking a glass of warm water with lemon and honey as soon as you wake up in the morning (after ), raises your metabolic level significantly. Water has significant health benefits. Through the night, your body is deprived of water, and since most of your body processes use water as a medium, your body’s machinery slows down through the night. When you drink water in the morning, it helps to rev the machinery back into gear, so it kicks up the metabolic rate. U could also press the acupuncture point below your nose and above the upper lip to increase metabolism rate. The lemon has Vitamin C, and honey has its health benefits , since they add vitamins, minerals, and flavor. So, assuming that your diet , exercise and activity level is the same, and you start drinking lemon water as soon as you wake up, it will increase your metabolic level. With an increase in your metabolic level, your body will burn more calories for the same activity.
    also alternate days 15-20 mins in sauna can help you burn those xtra pounds
    I'm gonna go right ahead and call this one out. There's really no scientific background that would suggest Lemon + Honey will raise your metabolism in the morning, let alone pressing below your nose and upper lip; if that was the case I would walk around all day with my finger under my nose or develop something to be worn there and make millions.
    Androhard + Andromass Log
    http://anabolicminds.com/forum/supplement-reviews-logs/182038-so-i-decided.html

  29. Drinking Water May Speed Weight Loss, on webmd (still can't post links)

    Yes, it's an article and not a stand alone, peer reviewed study. Yes, it is an article discussing the findings of referenced peer reviewed studies that can be researched independently should a reader so desire.

    As I interpreted the post, water was suggested as the metabolic stimulant, the honey and lemon for additional health benefits.


    Regarding lemon juice, as it is acidic, it stabilizes your blood sugar level, facilitating an environment conducive to weight loss.

    Drinking adequate levels of water, and spiking it with lemon juice, is conducive to weight loss but it is not a magic bullet.

  30. Quote Originally Posted by Miss Q View Post
    So....you saying cardio/weightlifting is not important and neither is eating clean??? Confused
    Essentially, you can't out train a sh!*ty diet.
  

  
 

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