OS Weight Loss 2011

[Fresh Tendrils]

Re: OS Weight Loss 2011

What kind of aerobics do you guys do? I'm thinking of starting something on my "off days", but wasn't sure what exactly I want to do. Treadmill/running is boring to me. I enjoy the recumbent bike and the "gazelle."

[EnigmaNemesis]

Re: OS Weight Loss 2011

What kind of aerobics do you guys do? I'm thinking of starting something on my "off days", but wasn't sure what exactly I want to do. Treadmill/running is boring to me. I enjoy the recumbent bike and the "gazelle."

If I get bored I love to do outside activities like hiking, etc over rigorous terrain.

Speed jump roping is also not bad, and then the medicine ball squats and tossing in the air near a wall.

[Jonesy]

Re: OS Weight Loss 2011

I just take my dog for a run but sports are by far the most fun. Tennis or bball is great cardio and relatively low risk of injury if you aren't going flat out.

[rspencer86]

Re: OS Weight Loss 2011

Over the past two months me and a couple guys from work have been involved in a competitive weight loss challenge. We each set goals for ourselves that we all agreed were fair. We all paid in $60 and we got $50 back if we hit our goal. The person who lost the most weight earned the extra $10 from each person.

I started at 206 and ended at 194. My goal was 185, so I missed my goal, but still lost 12 pounds. I'll take it.

Even though the challenge is over, I'm going to keep at it. The big thing is I've cut way down on sweets and desserts. Also have been more active, although I could still do better (need to find a tennis partner!). If I could get down to 180, I'd be satisfied.

[l3ulvl]

Re: OS Weight Loss 2011

Over the past two months me and a couple guys from work have been involved in a competitive weight loss challenge. We each set goals for ourselves that we all agreed were fair. We all paid in $60 and we got $50 back if we hit our goal. The person who lost the most weight earned the extra $10 from each person.

I started at 206 and ended at 194. My goal was 185, so I missed my goal, but still lost 12 pounds. I'll take it.

Even though the challenge is over, I'm going to keep at it. The big thing is I've cut way down on sweets and desserts. Also have been more active, although I could still do better (need to find a tennis partner!). If I could get down to 180, I'd be satisfied.

So how much did the winner lose, and how much did he win? lol That's a weird sentence, but he could really clean up if the other guys didn't meet their goals either.

[UNC_Pete]

Re: OS Weight Loss 2011

I was lax the past month or two and got up from 273 to 283. I hit the gym hard the past week and a half and got myself back down to 278, and could hit 275 by Friday.

I think my new gym workout is going to be 30 minutes of cardio followed by 20 minutes of weight training. Would it be worth it for me to get into using the Amino Acid and Whey Protein powders pre and post work out if I am trying to lose weight? I figured if I do this I would lose fat but make gains in lean muscle which would help me metabolize fat faster. Am I wrong on this??

The powders would essentially replace my lunch with 140 calories pre work out and 170 calories after workout, and maybe a banana.

[EnigmaNemesis]

Re: OS Weight Loss 2011

I was lax the past month or two and got up from 273 to 283. I hit the gym hard the past week and a half and got myself back down to 278, and could hit 275 by Friday.

I think my new gym workout is going to be 30 minutes of cardio followed by 20 minutes of weight training. Would it be worth it for me to get into using the Amino Acid and Whey Protein powders pre and post work out if I am trying to lose weight? I figured if I do this I would lose fat but make gains in lean muscle which would help me metabolize fat faster. Am I wrong on this??

The powders would essentially replace my lunch with 140 calories pre work out and 170 calories after workout, and maybe a banana.

If you want to lose weight, it starts at your "diet" level. I don't mean "diet" as starvation, but as your nutritional needs. 80% of weight loss is what you put in your body.

To lose it faster, you need to keep your heart rate up at the gym. I go to the gym Mon-Fri early in the morning (5:30am) on an empty stomach. Only thing I ingest is Glutamine (the most essential amino acid for recovery and less muscle break down), Nitrous (Force Factor), and a small energy booster/fat burner (Ramp Up).

Doing 15-20 minutes of cardio to get my heart rate up. Your body produces the insulin needed to burn fat at about 12 minutes in of a high intensity cardio session (elliptical is good), I get my heart rate to about 150-160 for the 18-20 minutes.

Then I do weights, not crazy heavy. But sets to pump the muscles up well, since large muscles groups will burn more fat in less time than all the cardio in the world. The purpose of the initial cardio on an empty stomach is to get the proper insulin and endorphin levels up. But weight training with sets of 15, not crazy weight, but enough to burn and pump the muscle groups. In between sets do some crunches or planks to keep the heart rate up, and to throw in extra muscle burning groups (calorie burning).

I only drink one protein shake a day, and that is mixed with water, post workout only, with another set of glutamine. And then steam up 3 eggs whites and eat that for breakfast at the same time. I also take Vitamin C tablets, fish oil omega 3 (good for muscle recovery and your heart) and Cinnamon capsules (great for regulating blood sugar in the metabolism). Never replace an essential meal (lunch or dinner) with a protein shake.

But remember, the majority is healthy diet, good clean low sugar and salt foods. And never eat past 8pm. Drink lots of water as well since it helps quell hunger and lose weight.

Now everyone is different, but this has been working exceptional for me.

[UNC_Pete]

Re: OS Weight Loss 2011

Thanks for all the tips. I am trying to tie into leangains, that's where I got the info about BCAAs and that whey protein before a workout works close to as well as just taking some BCAAs pre-workout. I am 278, so that is why I opted for 2 shakes, one pre and one post, to ensure I am getting a lot of protein and BCAAs into my system.

I will have to switch up my weight training though, I am currently doing 3-4 sets of 8 at high weights thinking I am increasing strength..

I did weight training before while in school but I am truely a noob as far as what I should be doing.

[EnigmaNemesis]

Re: OS Weight Loss 2011

Thanks for all the tips. I am trying to tie into leangains, that's where I got the info about BCAAs and that whey protein before a workout works close to as well as just taking some BCAAs pre-workout. I am 278, so that is why I opted for 2 shakes, one pre and one post, to ensure I am getting a lot of protein and BCAAs into my system.

I will have to switch up my weight training though, I am currently doing 3-4 sets of 8 at high weights thinking I am increasing strength..

I did weight training before while in school but I am truely a noob as far as what I should be doing.

Only reason I personally do not do protein before is due to the fact I want no carbs in my body. Just pure insulin running from getting the heart rate up. I want to start in the negative for calories for the day. But if that is working for you, then keep doing it.

I do the 3 egg whites which gives great protein yields combined with the protein shake post workout. Also for a snack 2 hours later, a good Greek style non-fat yogurt like Chibani has high protein as well.

You want to burn more fat, do not worry about heavy weights and strength. 4 sets of each pump of 15 with less weight will do wonders. Start off with 2-3 sets of the same weight. Then go heavier in the last set, with a quick weight drop back to the lighter weight and push until failure.


Example:

Bench Press - 3 sets of 120, set 4 150 take off weight to 120 and push to failure.

In between sets do as many pushups as you can (sometimes it can only be 3-4, sometimes 15)... keeps the heart rate up, builds resistance strength, and pumps you up big time. Military workouts are some of the best in the world. There is a reason they do not make you lift weights in the military, only your body to do things.

This will help lean you out, you will gain muscle, but it will be a leaner step to it, versus heavy for strength which will bulk you up faster, burn fat slower, and make you look "fatter" in a way since you are not leaning fast enough.

I noticed since I switched to a more higher rep, lighter weight routine, I am still getting stronger, but I am definitely toning much, much faster, weight is coming off quicker, and I am still building muscle. Once you get to a weight you are happy with, shedding off all that fat, then you can go balls to the wall strength and mass building for a few months, then switch back to the lean/trimming approach for another couple months.


Also to substitute the 3 BCAA's pre-workout and post as well... you can take something like this...

http://www.schwartzlabs.com/bcaa.html

I am personally not taking it yet, because I am not concerned right now with sick gains. I am still getting a supply of it, in the post workout shake... but will worry about it more when I trim all the fat to where I want to be first. I have a lot of muscle already. I genetically pack it on well. Just want to tone it out more.

And the Glutamine which is one of the most important chemical components in a workout...

http://www.forcefactor.com/products/glutamine

This I definitely take, because it is exceptional for recovery in between sets, since you body burns up the natural supply you have of it fast, and great for muscle recovery post workout (I am way less sore). I notice taking the glutamine combined with the nitrous intake, I can do more sets with less rest in between (which is great to keep the heart rate up for fat burning)... compared to when I do not take it. It is that noticeable.


Again, this is working wonders for me, not everyone is the same... but I do know a higher rep, higher heart rate weight routine will give you much leaner gains than a high weight, lower rep one will.

[Jonesy]

Re: OS Weight Loss 2011

Again, this is working wonders for me, not everyone is the same... but I do know a higher rep, higher heart rate weight routine will give you much leaner gains than a high weight, lower rep one will.

Great post man. As we have shared in PM's you no doubt know your stuff. I agree with virtually all of it I just wanted to chime in on the low weight high rep vs high weight low rep debate. Honestly I think the best system is where you encompass a bit of both styles. (like Layne Norton's PHAT program).

The main thing is muscle breakdown for repair through protein synthesis which can be achieved through most rep schemes. I do agree in generally higher rep ranges (8-15) for muscle gains and lower for more of strength focus but people have to keep in mind they have to still challenge themselves or they won't grow.

Being muscular is about continually increasing the stimulus over a long period of time combined with sufficient nutrients and rest to aid recovery so you still gotta push yourself.

Yeah so basically I'm agreeing with you but I just wanted to point out that 'light weight' still should mean you are close to failure towards the end of your 8-15 reps and that you are continually trying to improve your numbers otherwise you will stagnate and gains can be minimal.

Pete if you are trying LeanGain he doesn't advocate taking in a protein shake if you are working out fasted but does advocate BCAA supplementation like Xtend doesn't he? I workout at 5am and sip xtend during the workout then have another serving of extend around 10.30am then break my fast around noon. Not saying it's any better or worse than what EN pointed out but I just know you have been having success with the fasting so far.....

[EnigmaNemesis]

Re: OS Weight Loss 2011

Great post man. As we have shared in PM's you no doubt know your stuff. I agree with virtually all of it I just wanted to chime in on the low weight high rep vs high weight low rep debate. Honestly I think the best system is where you encompass a bit of both styles. (like Layne Norton's PHAT program).

The main thing is muscle breakdown for repair through protein synthesis which can be achieved through most rep schemes. I do agree in generally higher rep ranges (8-15) for muscle gains and lower for more of strength focus but people have to keep in mind they have to still challenge themselves or they won't grow.

Being muscular is about continually increasing the stimulus over a long period of time combined with sufficient nutrients and rest to aid recovery so you still gotta push yourself.

Yeah so basically I'm agreeing with you but I just wanted to point out that 'light weight' still should mean you are close to failure towards the end of your 8-15 reps and that you are continually trying to improve your numbers otherwise you will stagnate and gains can be minimal.

Pete if you are trying LeanGain he doesn't advocate taking in a protein shake if you are working out fasted but does advocate BCAA supplementation like Xtend doesn't he? I workout at 5am and sip xtend during the workout then have another serving of extend around 10.30am then break my fast around noon. Not saying it's any better or worse than what EN pointed out but I just know you have been having success with the fasting so far.....

Absolutely, I forgot to touch on that. When you are doing a lighter weight, make sure you are close to failure on the final few. Even if you start off with 15 on the first two, and can only do 12 on the 3rd... then rest a hair longer before you shock the muscles on the 4th.

You want to feel the healthy burn (not tearing), but the pumped up burn feeling that you feel like you accomplished something.

It will lean you faster, and still gain muscle. Arnold and most other pro builders that were considered some of the best (roids or not) NEVER did heavy weight (only on the bench press or other press exercises). Shoulders, back, etc they all did lighter higher rep weight to failure, with more focused proper forms.

Such as push the weight up fast, but drop it down slow, curl it fast, but uncurl slow, etc.

Switch up routines every workout too. Different shoulder exercises on shoulder days, etc. Swap in an out a workout here and there. Shock the muscle and keep it on it's toes so you do not plateau.

But remember, watch videos on proper ways to lift the weight, keeping elbows locked in tighter, etc... because proper form is extremely key. Or you really are not working anything like you think.

[Jonesy]

Re: OS Weight Loss 2011

Arnold and most other pro builders that were considered some of the best (roids or not) NEVER did heavy weight (only on the bench press or other press exercises). Shoulders, back, etc they all did lighter higher rep weight to failure, with more focused proper forms.

I don't know about all that....

Arnold (710lbs)


Ronnie Coleman (800lbs)


Just sayin.

Most of the big guys do actually lift very heavy weights. Drug assisted of course but these guys don't get to Mr O level by going light...

Like Ronnie Coleman's famous quote says:

[UNC_Pete]

Re: OS Weight Loss 2011

Leangains does go with BCAA ideally, but in his post he mentions this:

* For fasted training, BCAA or an essential amino acid mixture is highly recommended. However, if this feels like too much micromanaging or simply questionable from an economic standpoint, you could also make due with some whey protein. The importance of protein intake prior to fasted training is outlined in this and this post.

The the second this post he states..

"* Ideally, ingest 10 g branched-chain amino acids (BCAA) or 10 g essential amino acids (EAA) 5-15 mins prior to training.

* Alternatively, ingest 30 g of whey protein 5-15 mins prior to training. This will yield similar amounts of BCAA as the above protocol."

I already have whey protein with 9 BCAA's so I was just doing 1 scoop pre and 1 scoop post.

[EnigmaNemesis]

Re: OS Weight Loss 2011

I don't know about all that....

Arnold (710lbs)


Ronnie Coleman (800lbs)


Just sayin.

Most of the big guys do actually lift very heavy weights. Drug assisted of course but these guys don't get to Mr O level by going light...

Like Ronnie Coleman's famous quote says:

Understood, lol. But for competition training, leaning out, etc. They mostly do a lot of high rep, lighter weights, focused smooth form to trim down. Then go into heavy weight sets to bulk up for a couple months, back to a few months of lighter to tone and trim down. Arnold even talks about it in a lot of his documentaries. Same with Dorian Yates, etc.

I was just suggesting to Pete cause he said he was in the 270 range and wanted to lean but still gain, thus you want to lean faster than bulk. You bulk faster than lean, your scale will lie to you and you will look "fatter" since you are not burning fat fast enough.

I been down that path before. Thus why I mentioned, I will do the leaning out, once I reach a desired level, I will switch to heavier pyramid style burns for a few months... then back to the lighter sets to lean the gains out again.

And yes Pete, if that is working for you, then by all means stick to it. I take the supplement route pre-workout since I do not want a caloric intake in my stomach. I am doing a different approach for insulin and competition styled dieting.

[Knight165]

Re: OS Weight Loss 2011

My take is...
I go to the highest weight I can handle on a certain exercise and then increase the reps to 12-15. If I can't do it....I drop the weight down until I can. I then increase the weight and try and reach 12-15 again.
I find it's a nice balance between just repping out and massing.
I'm benching 225...12 reps 4 times(I do a circuit so I start with the bench...do 1 set of 12 then move to my next area(curls let's say...that's what it usually is)...then on and on. I then rest a few minutes and do the entire circuit again.
If I'm not feeling any part of the workout(even in between sets) I just drop down a little weight rather than drop the reps.(so I might drop down to 215 for my second set than back up to 225 for set 3).
I then spend the rest of my workout days alternating between situps/pushups and a leg workout(or cardio)...usually sets of 30 each(sometimes 20 on the pushups) until I've done 200 each of situps and pushups and leg reps and/or 30-40 minutes of cardio.

I was down to 215 lbs. at one point but now sit at 224 since starting the workout some months ago.

I want to drop down again to 205 or 210 and go at it heavy with the workout to move up(muscle) to 215 or 220.

M.K.
Knight165