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Weight loss questions

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apples
Posts: 85 - Karma: 10

Hey NS, so im currently putting on pounds and getting hella lazy and fat for the reason that I cant ski right now, and im getting into hella bad shape. Im around 200 lbs, and for my height I should be about 170 ish, prolly less. So im wondering if anyone knows of any workouts that I can do at school in my weights class that will help me loose weight and get into better skiing shape for when I am able to ski. I do the basic 3, bench, squat, clean, and pretty low weight, just working on a tone and working out my muscles instead of getting bulky and shit, thats not what I want, I dont want to be all beefy, I want to be toned, lose at least 20 lbs, and just be in really good shape. Can anyone help me or give me ideas for things I can do in the weight room to lose weight? Thanks NS

Jan 12 2011 8:48PM
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ElbridgeGerry
Posts: 5902 - Karma: -27
Ehhhh, G(erman)V(olume)T(raining) begs to differ.


Lets say you have a bodypart that's lagging, like your chest. You do 10 sets of 10 reps with your 10 rep max. She's fucking haaard, but it brings up that bodypart in short order. By the end you're recruiting fibres and motor units you've literally NEVER accessed before.
Jan 12 2011 10:54PM
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l0n3w07f
Posts: 13 - Karma: 10
I'll tell you what I did to lose 30 pounds:

-Drink a lot of water
-Compound exercise (military press, bench press, squat, lunge, rows, pretty much anything that targets multiple muscle groups)
-Cut down on your fat and sugar intake
-Cardio before and after your training session
-No white bread
-About 0.8-9x of your whole body weight in protein

With that you should be able to lose a bunch of weight like I did
Jan 12 2011 10:58PM
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ElbridgeGerry
Posts: 5902 - Karma: -27
Completely forgot.

The ideal number for hypertrophy is six. It's heavy enough to recruit almost ALL of your muscle fibres and motor units, but there's enough there to induce growth.
Jan 12 2011 10:58PM
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ElbridgeGerry
Posts: 5902 - Karma: -27
Call me old fashioned, but I enjoy specificity of training.


You wanna increase endurance on a bike, sit on the fucking bike and ride. You wanna run a mile fast, you train for the mile.



Using weights to increase endurance in the muscle is sort of a bad way to do it, it's terrible for mimicking the actual stress the event places on your body.
Jan 12 2011 11:01PM
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ElbridgeGerry
Posts: 5902 - Karma: -27
BAMMMMMMMMMM


PEAAAAAAAAAAAACE


Now lets help this nigguh lose weight.



OP, send me a sample day of eating you have and I can help you out.
Jan 12 2011 11:05PM
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Jahrassicpark
Posts: 2075 - Karma: 38
Snack on almonds and other types of nuts, instead of low rep strength training do high rep with lower weight (not too light) and do lots of different excercises without much rest in between, around thirty seconds to a minute. Get rid of the junk from your house or if that's not possible get alternatives or organic stuff
Jan 12 2011 11:05PM
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Jahrassicpark
Posts: 2075 - Karma: 38
Snack on almonds and other types of nuts, instead of low rep strength training do high rep with lower weight (not too light) and do lots of different excercises without much rest in between, around thirty seconds to a minute. Get rid of the junk from your house or if that's not possible get alternatives or organic stuff
Jan 12 2011 11:06PM
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Raz.
Posts: 7456 - Karma: 1,611
its not going too be fun or easy, however when you see results it makes it worth it. i bike 5 miles (at the least) a day and eat insanely healthy, and iv got an 8 pack (not too sound like a arrogant asshole) and that keeps me so motivated its not even funny.
Jan 12 2011 11:06PM
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ElbridgeGerry
Posts: 5902 - Karma: -27
oooh, an 8 pack.


do u liek, do lawts of situps n stuff? rolfmao :)
Jan 12 2011 11:09PM
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KatyPerry.
Posts: 1051 - Karma: 23

nope, from here. amazing. http://www.27bslash6.com/foggot.html


Jan 12 2011 11:12PM
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black_mamba
Posts: 566 - Karma: 12
Eating properly + methodical exercise + quality sleep = health
Jan 12 2011 11:13PM
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californiagrown
Posts: 9794 - Karma: 2,014
dip causes you to salivate a bunch, hence why people have to spit so much when they have a lipper in. this casues you to lose water weight.



To all fatasses out there- the equation is simple:


You MUST burn MORE calories than you CONSUME!
Eat less and run/swim more-these 2 are by far the most effecient for burning calories. Take a bag of carrots with you and munch a few when you want a salty snack. You are lucky that you dont have to lose weight while playing a sport, because if you are cutting weight properly, your energy levels will suffer a little.


Dont ever blame being fat on genetics- there were NO fat jews in aushwitz. its all about cutting calories
Jan 12 2011 11:15PM
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Mr.LemonPie
Posts: 4100 - Karma: 1,625
Not everyone wants big muscles. And I definitely don't want to look like a bodybuilder.
Jan 12 2011 11:15PM
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ElbridgeGerry
Posts: 5902 - Karma: -27
Alright this is what's going to happen if you do low weight high reps.


The weight is going to create a conditioning response for the first workout,and be accustomed to it after that. You will not grow, or become any stronger. Tiny arm will stay tiny arm. Tiny legs, will stay tiny legs.
Jan 12 2011 11:17PM
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MACAQUE
Posts: 2811 - Karma: 696
But what if you increase the weight every time you work out but keep the reps the same?
Jan 12 2011 11:22PM
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Raz.
Posts: 7456 - Karma: 1,611
lol this is what i was hoping to avoid! im not "That Guy" trust me. i mean i think only 4 people ever have seen me shirtless lol
Jan 12 2011 11:23PM
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find
Posts: 431 - Karma: 27
don't snack at all. figure out how many calories you eat, break that up into six evenly portioned meals. you'll want to do all you can to increase you energy expended at rest (EER) so that you will burn the maximum amount of calories while you aren't exercising. but exercise is also key. 30 minutes of cardio every day, no matter what. and that doesn't mean walking around a track. get to your target heart rate (65-85% of max heart rate), and stay there. feel free to pm me and i'll hit you with some specifics.
Jan 12 2011 11:24PM
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Raz.
Posts: 7456 - Karma: 1,611
^in reply too guy who quoted me (srry on iphone)
Jan 12 2011 11:24PM
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californiagrown
Posts: 9794 - Karma: 2,014
dont worry you will NEVER become a bodybuilder you scrawny bitch. You do realize that once you acheive your desired body, you can shut down your training and keep at the same weight/rep range/caloric intake and stay the same size?


god people are retarded
Jan 12 2011 11:25PM
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YourBoyBlue
Posts: 213 - Karma: 10
If you were hoping to avoid it, you wouldn't have said it...
Jan 12 2011 11:27PM
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ElbridgeGerry
Posts: 5902 - Karma: -27
Then your muscles will grow.


I don't know why people think doing heavier weight for less reps EXPLODES your muscles. Most people don't increase the amount of blood flow to the area enough/stretch enough to really induce massive growth.
Jan 12 2011 11:27PM
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ElbridgeGerry
Posts: 5902 - Karma: -27
haha no worries bro, you're in good shape and it shows. nothing to be ashamed of.
Jan 12 2011 11:30PM
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Dustin.
Posts: 13839 - Karma: 7,704
Haha, wow you're right.
Jan 12 2011 11:31PM
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MACAQUE
Posts: 2811 - Karma: 696
Alright thanks man I'm still a noob at this. +K
Jan 12 2011 11:46PM
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General_Ripper
Posts: 3327 - Karma: 189
Blowing Adderal and not eating seems to work for all the long island girls at my school
Jan 12 2011 11:51PM
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soulskier
Posts: 17806 - Karma: 3,841
go to lap swim sometime and swim laps for an hour or so. after a while you'll realize you arent going to drown and its a good all around exercise
Jan 13 2011 12:57AM
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DUKES
Posts: 5150 - Karma: 691
im super lazy and i hate working out except for skiing. a year and a half ago i was 6'2" 220 pounds and i was a fat kid. i heard about the counting calorie diet. and im here now 6'3" 155 pounds all due to this diet. everyday i had a limit of calorie intake of about 1500 calories, since i dont work out, it was hard at first for your body had to get used to smaller intake of food. but it is seriously the easiest diet. once i reached my target weight i raised my limit to about 1800 calories per day and ever since i have not gained any weight and have maintained my goal.
Jan 13 2011 1:03AM
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Troy.
Posts: 5070 - Karma: 12,545
Running for just 10 minutes isn't going to cut it. If you're serious about losing weight, run an hour every day or every other day. Trust me, yu will get into great shape
Jan 13 2011 1:11AM
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Chubz.
Posts: 13918 - Karma: 25,661
Im in the same boat that you were in, except im about 4 inches shorter. I hate being fat im going to start drinking a shit load of water, no soda, and run for about 30 minutes after school. Hopefully i will drop pounds and im just curious how long did it take you to loose so much weight?
Jan 13 2011 1:14AM
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Huck_Norris
Posts: 11487 - Karma: 18,627

Good for you!  Here's a few tips from someone who helped his 6'3" roommate get down from 310 to 230. 

Drink ONLY WATER.  Every soda or energy drink you rip down has crazy fat and calories in it, so stay away from them.   

Stop eating shitty foods.  No Ben & Jerry's before bed, try to stay away from fried foods and tone down the portions.  Don't eat until you are stuffed- only eat until you're not hungry, and if you can turn 3 regular meals into about 7 small meals or snacks, then you'll be loooking good as your body is willing to "let go" when it's getting food more regularly.  I used to do this and I'd sleep off about 2 lbs at night, doing nothing. 

Also CARDIO.  This is the most important thing.  You need high reps, low weight and reptition like WHOA.  Treadmill, bike, rockwall and anything else that promotes overall endurance is best.  Stay away from heavy weights and low reps, that's for bulking up.  

Best of luck dude, keep us posted! 

Jan 13 2011 9:46AM
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DUKES
Posts: 5150 - Karma: 691
i took me 10 months to lose 65 pounds. yeah i gave up soda and havent drank any soda ina year. i did it with no major exercise, no running no biking no gym. so if ou work out limit yourself to the 1800 calories. the bad thing is that my original goal was to be 170 pounds but i got obsessed with losing the weight that my parents were goin to send me to a psychiatrist cause i was looking like a concentration camp victim.
Jan 13 2011 11:44AM
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jonny828
Posts: 1096 - Karma: 58
snack more man

eat lots of fibers throughout the day, it fills you up more and you feel more full by eating less, and by snacking more often through the day you will be cutting calories by avoiding the big meals
Jan 13 2011 12:03PM
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LMPJibbin
Posts: 1607 - Karma: 17
hahahaha i literally came in here to post an erg. its so true, pull high stroke rate (more strokes, not as hard) and its great cardio. you can do 3, 10 minute sessions with like 2-3 minute break in between.

running is good too but it really isnt a good way to lose weight. erging will get your heart rate up in the 130's which is where you want it if you want to lose weight. Dieting is really important too, stay away from fried foods eat some proteins (chicken/meat) and starches like pasta and bread. Try to eat good portioned, healthy meals and not eat any snacks in between in the day. And drinking lots of water and no soda is good and youre already doing that.
Jan 13 2011 1:23PM
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Sveetski
Posts: 572 - Karma: 22
Drink a sugar free red bull on the days you work out like an hour before you do you'll burn more fat with the same effort
Jan 13 2011 1:25PM
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ElbridgeGerry
Posts: 5902 - Karma: -27
Everything's fine, except for the last paragraph.



That shit is just NOT true, there is no science to back it up, and it won't do anything differently. Heavy weights burn a shitload of calories due to exertion. You do realize for a ME squat over 500 lbs it's like 180 calories per rep.



You will not bulk up by doing heavy weights for low reps, nor will you get super shredded and cut as fuck by doing light weights for a lot of reps. Basic exercise physiology will tell you this. Also, don't listen to people who say HIIT works infinitely better than regular SS cardio, that's not true. One of the main reasons people do HIIT is for EPOC(excess post exercise oxygen consumption) which burns twice the calories of regular cardio, but what they don't tell you is the fact that EPOC burns very little calories. Something like 24 calories burned through EPOC for SS cardio, vs 48 calories burned through HIIT, with no noticeable difference otherwise.
Jan 13 2011 3:59PM
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ElbridgeGerry
Posts: 5902 - Karma: -27
There is no fat burning zone for cardio. The harder you work the faster you'll burn calories and consequently your energy stores.
Jan 13 2011 4:01PM
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DutchhGutss
Posts: 896 - Karma: 124
All about your diet and good cardio
Jan 13 2011 4:12PM
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mbracken
Posts: 249 - Karma: 47
hahaha yes, this.
Jan 13 2011 5:06PM
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Raz.
Posts: 7456 - Karma: 1,611
THIS. nobody seems to be able too grasp this concept.
Jan 13 2011 5:25PM
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Huck_Norris
Posts: 11487 - Karma: 18,627
Meh, I agree with you that exercise in general is most important and like several of your points, but I think that when people go to the gym and lift weights, it's a much more focused, "right now" work, as in this second he might burn 180 calories, but the important thing to remember about cardio exercises is that they promote a far more "overall" health and target many systems at once over a longer duration, whereas say freeweights will target a specific muscle group for a very short period of time. It's very possible to be a world record holding fat fuck (relatively of course), but I don't think you'll ever see a fat runner or swimmer. I know it's flawed because it's a totally different body type, but I'm sure you know what I mean.

My personal experience also defies your logic, but I'm kind of a physical freak so take that as you will. When I was lifting all the time in HS and college, I started off wanting bulk. So I hammered out 5X sets like a mofo and was doing well, stretching out the necks on my Ts and shit but was never that cut (/claim) then I got away from football, started skiing and realized that bulk was my enemy if I wanted to be as agile as possible... so I changed up the game plan, went to 15X sets and focused more on endurance exercises and did cardio. I trimmed down by about 5 lbs but there was a major difference in muscle tone and bulk. I reduced in overall size, but my definition was crazy- I mean I had a fucking 14 pack, when I arguably had been putting in more time with freeweights for years and never got that cut. So I dunno... As good as all that data sounds, I've experienced differently. Not sayin' you're wrong but also different people are different.

Personally for someone just looking to lose weight, I'm having trouble coming up with a better exercise than swimming a lot. Freeweights and the like are good but it's so easy to half ass shit or do it wrong, and the gym sucks sometimes.
Jan 13 2011 5:35PM
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geteducated
Posts: 6410 - Karma: 86
high intensity interval training.

if you want to do swimming, but don't want to do laps because its boring, play water polo.

weight loss really comes down to eating less calories than what your body requires daily. if you are more active you can afford to eat more calories without weight gain.

and stay at it, visible results of your hard work won't occur for months.
Jan 13 2011 5:44PM
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ElbridgeGerry
Posts: 5902 - Karma: -27
You added cardio, and during football your appetite is increased and you sometimes just get fucking hungry, meaning your diet isn't the cleanest.


You probably cleaned up your diet quite a bit, and in addition to that you added cardio. That's why you became more cut, not because you started doing curls with a 10 lb dumbell. You can lift heavy ass weights for almost no reps and still be cut as fuck, it's a product of what you do outside the weight room(other exercises/activities, nutrition). You lost fat, and became more cut. Not that hard of a concept, it's in no way indicative of the fact you were repping out bitch weight.
Jan 13 2011 6:53PM
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Huck_Norris
Posts: 11487 - Karma: 18,627
no, I traded in my bitch weights- all the nagging was just too much and I can make my own damn sammich.

Have fun crushing max bench daily and screaming out the last one ;)

Jan 13 2011 7:09PM
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geteducated
Posts: 6410 - Karma: 86
doing bitch weight with proper form is better than doing manly weight with shit form.
Jan 13 2011 7:15PM
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ElbridgeGerry
Posts: 5902 - Karma: -27
I bench once a week, because benching alot isn't going to make me an amazing football player, but increasing my lowerbody strength and speed will help QUIIITE a bit. I still do better than everyone at benching at the combines, so I guess they just suck.
Jan 13 2011 7:20PM
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californiagrown
Posts: 9794 - Karma: 2,014
honestly people do some fucking research on the subject! Google it, look it up on Bodybuilding.com, anything!


Its not hard to understand: Weight loss/gain comes down to calories burned vs calories input. Get the most bang for your buck with exercises like swimming, running, and heavy weights. Then adjust the calories in your diet (keep it clean regardless) to either gain or loos weight.

There is no secret to it. Work hard and eat healthy and you will not be a fat/skinny fuck. Jesus, its harder for some to achieve desired results, but tough shit life isnt fair.
Jan 13 2011 7:25PM
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Huck_Norris
Posts: 11487 - Karma: 18,627
No, it's def that you're THE HUGEST, MOST AWESOMELY AWESOME HUGE DUDE EVER!

Really tho, are you a ButtonGwinnet alias? If not you guys should play swords or something.


Jan 13 2011 7:27PM
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Mr.Panda
Posts: 17711 - Karma: 564
I've lost 70lbs since June. If you still need help just let me know.
Jan 13 2011 7:28PM
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californiagrown
Posts: 9794 - Karma: 2,014
listen to this guy. its hard work, and it is a grind at times, but changing the way you look for the better is soo rewarding and motivating!
Jan 13 2011 7:29PM
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ElbridgeGerry
Posts: 5902 - Karma: -27
You're a fucking dumb tool. Learn to click on my name, we are one in the same.

With that settled, go be a skinny bitch with a 6 pack somewhere else. I hear if you do crunches on a bosu ball balanced on a wobble board it really SHREDS your obliques, bro.
Jan 13 2011 7:31PM
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