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| Fitness | Will I get fat if | Apr 09 2009 23:39 (UTC) |
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Noone can answer that questions without first knowing how many calories you are eating in a day, how many calories you are burning in a day and how many calories are in the protein shake you are making. You will get fatter if your calories consumed > calories burned.
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| Fitness | Need help understanding HIIT | Mar 20 2009 18:21 (UTC) |
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My novice understanding of HIIT. Warm up 4-5 minutes. Then push as hard as fast as you can (Whether sprinting, up hills, faster, higher resistance, whatever cardio you are doing, push it as hard as you can faster or harder or both) When I am adding HIIT, I am on my elliptical, I start at a high resistance. On the interval, I go as fast as I can for 30 seconds. Then I slow down for 30 seconds. Repeat. I cannot yet complete 15 intervals before wanting to die. Right now, I make it to 8, then I start adding 60-90 second rests to at least finish up the 15 mins. Each week I try for an extra interval. I seem to push my HRM higher with different activies than on HIIT. I assume because my heart is not the limiting factor but either muscle fatige or lung capacity (I am sucking lots of air and my legs burn). As such, I don't watch my HRM as much when doing HIIT (Plus, I am pushing with all I have, so it distracts to even look at my wrist)
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| Weight Loss | lose fat/gain muscle | Mar 18 2009 22:29 (UTC) |
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You are right, you are not gaining muscle. It's not likely you will at this point while in a calorie deficit. The good news. No, make that great news. Because you have done all that resistance training, you should have presevered most/all of your muscle mass. So, NONE of your work was in vain. And congrats on the weight loss.
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| Fitness | 'Sculpted' in 2 months on 2 workouts per week? Naturally? | Mar 18 2009 21:29 (UTC) |
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Based on my HRM, when I hit the 90-99% HR for 15 mins from intervals (the gasping for air, really could not talk for more than a second or two stage) I burn 300-350 kcals in 15 mins. I find my Polar f11 an invaluable tool for this process. The numbers can vary so much without it.
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| Fitness | interesting article on strength training vs. cardio | Mar 05 2009 19:57 (UTC) |
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Well, Going with an assumption that my HRM can accuratly measures calorie burn while weight lifting (If this is a false assumption, I'd love to know, feel free to correct if it needs correction) Yesturday's 45 minute weight lighting session burned 578 calories. Which translates to 770 calories/hr Todays's 30 minute Elliptical burned 520 calories. Which translates to 1040 calories/hr The article quotes "Physical-activity energy expenditure (PAEE): The running will burn 522 calories, the strength training 136, largely because strength training involves too much sitting and resting between lifts. Advantage: Running, by 386 calories" This is for a 40 minute period. The article suggests that only 204 cal/hr are burned weight lifting. I burn 100 cal/hr sitting watching TV. The numbers in the article seem way off, as such, so must the conclusion.
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| Health & Support | Natural way to quit smoking? | Mar 03 2009 22:20 (UTC) |
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Yes, it is absolutely possible to quit smoking without medication or Nicotine Replacement Therapy(NRT). I also believe quiting without medication has the highest levels of success. As was previously mentioned, Alan Carr's Book "The Easy Way to Quit Smoking" is an excellent read for quitting without drugs/medication. A similar approach is available at www.quitsmokingonline.com it's a free guide that advocates a non-NRT approach. I also recommend www.quitnet.com which has an active forum and community to serve as support (though it does not advocate any one form of quitting, it's support for all forms, NRT, presciption, cold turkey, etc) Those three resources were tremendous help for me quitting. I quit with no drugs or nicotine. As with all things in life, YMMV, but the your asking and thinking about quiting is a great first step, and I hope these sources of information provide your next step. Good luck !
61 days, 14 hours, 19 minutes and 58 seconds smoke free. $476.63 and 11 days, 18 hours of your life saved.
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| Fitness | Do muscles really weigh more than fat? | Mar 03 2009 18:31 (UTC) |
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It may be possible that your are seeing body composition changes (ie, some small losses in fat, some small gains in muscle) However, muscle gain would not impede the scale. If you are in a proper calorie deficit, you will lose weight. That weight could be 100% fat or 50% fat 50% muscle or some other combination. The point being, you would lose weight. While fat is less dense than muscle, (that is, a given volume of fat weights less than the same volume of muscle) a pound is a pound. 3500 calories represents a pound, whether muscle or fat. To put it another way, even getting newbie muscle gain in a calorie deficit. Weight loss would still occur. Lets say you had a 3500 calorie deficit for 3 weeks. You could see 2 lbs muscle gained, 5lbs fat lost, 3lbs net weight lost. Its also just as possible to see 1.5 lbs muscle loss + 1.5 lbs fat loss, 3lbs net weight lost. Between the two examples, there is a difference in body composition, but the scale is still moving. So, if the scale is not moving for you, no net weight change is occuring. While you might see some minor body composition changes, that probably won't last long without a diet change as well.
Then again, the other possibility is some extra water retention from increased glycogen stores from beginning the weight training.
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| Fitness | Proper Procedures for quitting cigarettes | Mar 03 2009 17:14 (UTC) |
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It's a free guide and method. The knowledge and information it provided did help me in my goal to quit smoking. I had tried a few times in the past seventeen years as a smoker and it was hell. This time I am certain I will never smoke again, and it was easier than I ever thought it could be. Also, try Alan Carr's Book "The Easy way to Quit Smoking" Both the website and the book are similar in approach. Cold Turkey, no nictotine replacement, educate the mind and the heart will follow...
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| Fitness | What's active recovery vs 'not' getting rest. | Feb 27 2009 19:05 (UTC) |
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Ok, let me clarify a little more.. Currently I am beginning a weight training program, a beginners style 3 day a week (MWF) full body compound execise program (Freeweight squat, deadlift, calves, bench, row, mp, abs) On Tuesday, Thursday, Saturday (recovery days) how hard can Cardio be pushed before you are losing the benefit of recovery (or is cardio always considerered recovery comparted to weight lifting and it can be pushed as intensely as wanted)? I am have no specific athletic goals. My goals are weight loss and improved health, and the ability to eat a comfortable volume of food while maintaining a calorie deficit. Additionally, I recently quit smoking about 2 months ago and am trying to best repair any damage that I can after 17 years of abuse to my heart and lungs. I want to push hard, but I don't want to "stab myself in the foot" either. If it's more beneficial to slow it down on days off after lifting, then I would. If it makes no difference, then I perfer to keep up the intesity. I am just trying to clarify so I can build the best program for me at this time in my life.
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| Fitness | Cardio vs. Weights for weight loss | Feb 23 2009 18:33 (UTC) |
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Neither Cardio nor Weight training are needed for weight loss. Only a calorie deficit will create weight loss. Both Cardio and Weight training will aid in burning calories, which help create a calorie deficit, so they do HELP indirectly. A calorie deficiet in combitination with Weight Training will help preserve muscle mass. As such, as you lose weight, it will be primarily from FAT loss. A calorie deficit with only Cardio will NOT help preserve muscle mass. As such, as you lose weight, you will lose BOTH MUSCLE and FAT.
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Is jump roping as good an exercise as running?
In terms of calorie burning, moderate jumping is about equal to running a 10-minute mile, although calorie burning is always a function of time... Read more
