NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[TCAT]

Also, on a side-note, there is no resistance exercise in existance that will actually loose fat or inches around a specific area of the body. This is known as spot reduction, and people play on that "myth" WAYYYY to much. Spot reduction is impossible. If a person wants an area of the body to be more visible or look more shapely with less bodyfat on it, they just need to lessen overall bodyfat levels to get them to a level where muscle mass is now more visible. Now, becoming more muscular also has its benefits, as one of them is appearance, as they are much easier to see when the muscle is larger in size .

[CFD]

There are always new people jumping in here so I figured I'd re-post this. TCAT and I have been talking a bit about macronutrients. I posted this a while back to give an example on how to get the most out of your foods without adding extra cals. Regardless of if you're trying to loose weight(fat) or gain muscle you should get the most out of your meals and make them somewhat flavorful or you are bound to cheat.



Thought I'd share this because every once in a while someone posts how what some of us eat isn like a snack or yuk they coulodn't eat like that. Please keep in mind I am a mechanic/machinist not a chef. lol.Today is weight trainning day for me, I always eat carbs on the days I lift but I like to eat healthy so todays lunch is turkey on wheat, I use mustard now and then but more often I use horseradish and have a bottle of water with it. Now everyone is thinking how boring and it is, it even looks boring as seen in the first picture below, if this is how I ate I would be on a see food diet, if I see food I'd eat it. Here is the nutrient value

283 cals
22 g carbs
38 g protein
4 g fat
5 g fibre

Pretty healthy huh? sure is BUT want to make it much much better? In the second picture is how I eat turkey on wheat. By adding baby spinach, tomato,green pepper and red onion a dash of salt and pepper you end up with this

320 cals
28 g carbs
44 g protein
4g fat
8 g fibre

Now the second picture is real healthy. The pepper, spinach, tomato and onions add very little to the values most of us talk about but in addition I added fibre vitamins minerals and very very important antioxidans. When you exercise especially strenuously as in weight lifting you produce free radicals which are toxic to the body and have been linked to cancer, he antioxidans in these vegetable eliminate them and are beneficial in providing essential nutrients. So when you eat don't be stingy in adding veggies to your meals and colorfull veggies are usually higher in nutrients than less colorful ones. Also don't be afraid to spice things up, spices add neglidgeable amounts of cals but also make your meals more thermogenic. So eat healthy but enjoy it as well.
Attached Images

[Jeffm]

what kinda bread is that?

[CFD]

Originally Posted by Jeffm

what kinda bread is that?

They call them sandwich thins. Those particular ones are Arnolds multi-grain. I like them because the two slices are 100 cals and 22 g carbs 5 g protein and 4 g fibre. More importantly they do not have as many processed ingredients like a lot of breads do.

[bossbunny]

Sarah (Bowtie) - first off Im super proud of you girl, go go get it get it - I think you are doing great cardio wise i think that maybe you need some direction in the strength training area? Look around the net and see if you can find some supersets that you can do at the gym in addition to your cardio. Like i know Womans Health online has TONS of printable workout sheets. So say you go to the gym you do your cardio and you say today is arms, tomorrow is legs, the next day core, or whatever super set you find. And as TCAT mentions below working one group of muscles a day is not as good as working several a day so try and look for supersets that have moves that pay attention to several parts of the body.

So day one would be: Cardio and then you'd add in
1. Squant, lunge, curl
2. Dumb bell sumo squat
And then you'd repeat this three times

3. Bent Knee Lift
4. Reverse Lunge
Then repeat this three times.

Day two:
Cardio then next set
1. reverse fly
2. bicep curls
repeat this three times

3. dumbbell cross
4. lying tricep extensions
and repeat this three times.

And all of these you can do with free weights anywhere (every gym should have free weights).


As for an insight of when and what i eat.
7am - eziekel bread english muffin with peanut butter
9:30 - cup of dry cereal with piece of fruit
12pm - leftovers from dinner
4pm - pop corn or nutrition bar
6:30 - dinner and this is what i pack up for the next day. I always cook off of Skinnytaste or its something simple like chicken breast and veggies.

My workouts are either cardio and supersets or a workout tape and i try to workout about 3-5 days a week.

Just some bunneh two cents.

[TCAT]

Just remember to adjust the volume to hit every major muscle group twice per week (sometimes three but volume has to be adjusted even lower since the frequency is increased ). Working out a muscle group all on one day, then another muscle group the next day, and so on to only get it worked once per week isn't an efficient and productive strategy for to see muscular changes/adaptations. The adaptations for muscle hypertrophy for example has been studied to possibly be in the 48-72 hour range. After that, the response from that workout seems to be nill a best.

[bossbunny]

Originally Posted by TCAT

Just remember to adjust the volume to hit every major muscle group twice per week (sometimes three but volume has to be adjusted even lower since the frequency is increased ). Working out a muscle group all on one day, then another muscle group the next day, and so on to only get it worked once per week isn't an efficient and productive strategy for to see muscular changes/adaptations. The adaptations for muscle hypertrophy for example has been studied to possibly be in the 48-72 hour range. After that, the response from that workout seems to be nill a best.

Yeah i was just giving examples I guess I didn't explain it very well. My supersets which are at home and I can not find in the last thread are mixed. I was just giving her a starting point. Mine and most supersets you find on womans health, include arms legs and abs all in one day and you do 10-15 each per move three times a set. Damnit now I'm going to go find those damn supersets. I know I posted them in the last tread.

Okay example:
1. Forward Lunge, Alt (15)
2. Squat Jump (15)
Repeat 3x
3. Push up (12)
4. Bend and trusts (15)
Repeat 3x
5. Plie Squat (15)
6. Jumping Jacks (30sec)
Repeat 3x
7. Side planks L,R (30 sec each side)
8. Russian Twists
Repeat 3x

[CFD]

This may help. There are many different workouts you can follow. This is one example that is good for someone starting out. It is a 3-day split so for example Monday, Wednesday, Friday. You will do 3-4 sets per exercise. Keep in mind a couple of things. Performing exercises with proper form is more important than the weight you use, if you cannot do the exercise maintaining proper form, reduce the weight. You can go on youtube and watch videos to see the proper way to execute the lift. Also, I know there are many sites devoted to women or men specifically but in reality both men and women have the same muscles and should train the same way for proper muscle balance.

[bossbunny]

Originally Posted by CFD

This may help. There are many different workouts you can follow. This is one example that is good for someone starting out. It is a 3-day split so for example Monday, Wednesday, Friday. You will do 3-4 sets per exercise. Keep in mind a couple of things. Performing exercises with proper form is more important than the weight you use, if you cannot do the exercise maintaining proper form, reduce the weight. You can go on youtube and watch videos to see the proper way to execute the lift. Also, I know there are many sites devoted to women or men specifically but in reality both men and women have the same muscles and should train the same way for proper muscle balance.

There are alot of good videos on youtube for sure, I have seen a few people injure theirself from doing moves with bad form and then they can't work out for a few months! Plus you just dont get the same bad ass results.

[CFD]

A little side note for those seeking abs. A lot of people do endless ab specific exercises but in reality it is not needed. In the above workout you will see only one ab specific exercise and it is at the end of the training session, reason being in performing almost all exercise you are using your core(abs) to stabalize your lifts so you are working your abs continuously if you are doing the exercises properly, by the end of the workout your abs have been worked and performing the ab specific exercise should finish them off. I know for me I can do quite a few crunches correctly but at the end of a workout I can not do nearly as many because they are already fatigued. If you are doing crunches, or any exercise for that matter, correctly you shouldn't be able to do more than 10-12 reps if you can increase the weight. When doing abs you should engage them by sucking your belly button to a -hole then see how many you can do. If you are pushing for a six pack you can do more ab specific exercise but don't sit there and perform a million of them incorrectly, by not engaging them as mentioned above you are probably using your hip flexors more than your abs.

[bossbunny]

Originally Posted by CFD

A little side note for those seeking abs. A lot of people do endless ab specific exercises but in reality it is not needed. In the above workout you will see only one ab specific exercise and it is at the end of the training session, reason being in performing almost all exercise you are using your core(abs) to stabalize your lifts so you are working your abs continuously if you are doing the exercises properly, by the end of the workout your abs have been worked and performing the ab specific exercise should finish them off. I know for me I can do quite a few crunches correctly but at the end of a workout I can not do nearly as many because they are already fatigued. If you are doing crunches, or any exercise for that matter, correctly you shouldn't be able to do more than 10-12 reps if you can increase the weight. When doing abs you should engage them by sucking your belly button to a -hole then see how many you can do. If you are pushing for a six pack you can do more ab specific exercise but don't sit there and perform a million of them incorrectly, by not engaging them as mentioned above you are probably using your hip flexors more than your abs.

Good point. I noticed I started getting really nice abs doing Total Body Sculpt by Gilad (when I started working out years ago) and there was hardly any ab moves, then I realized I was using my abs all along. Sneaky workout DVDS.

[TCAT]

Originally Posted by badgebunny

Yeah i was just giving examples I guess I didn't explain it very well. My supersets which are at home and I can not find in the last thread are mixed. I was just giving her a starting point. Mine and most supersets you find on womans health, include arms legs and abs all in one day and you do 10-15 each per move three times a set. Damnit now I'm going to go find those damn supersets. I know I posted them in the last tread.

Okay example:
1. Forward Lunge, Alt (15)
2. Squat Jump (15)
Repeat 3x
3. Push up (12)
4. Bend and trusts (15)
Repeat 3x
5. Plie Squat (15)
6. Jumping Jacks (30sec)
Repeat 3x
7. Side planks L,R (30 sec each side)
8. Russian Twists
Repeat 3x

No, not a problem at all. I didn't want it to seem like I'm calling anyone out at all. I wanted to give people explanation as to why it's beneficial to work the muscle more than once per week. You seem like you're doing great with all your workout and nutrition. Keep it going and if you we need guidance or have a question about anything you have seen, heard, read, or thought about feel free to ask. Good luck!

[BowtieBelle]

this thread is fascinating. Thank you all for this information!

Tonight I jogged for 25 minutes with an average HR of 135. Then I hit the elliptical for 20 minutes. Average heart rate was 132. Afterwards I did the shoulder press (25 lbs, 3 reps of 15), ab machine (40 lbs, 3 reps of 15), and then two other machines that worked arms/ chest and my thighs, both 3 reps of 15. I will start using the free weights; I'm just never sure I'm doing it right!

For dinner I had fish, green beans, carrots and fried rice with eggs and veggies.

[BowtieBelle]

Originally Posted by badgebunny

Good point. I noticed I started getting really nice abs doing Total Body Sculpt by Gilad (when I started working out years ago) and there was hardly any ab moves, then I realized I was using my abs all along. Sneaky workout DVDS.

I want nice abs SO MUCH. If I could just get rid of the belly fat over them