****Official Weight Loss and Exercise Thread****

[luv]

I know that TinyE has the CP Weight Loss Challenge thread, but this is a new beginning for me. No losing weight for prizes, as that motivation ended on July 1st. This time I'm doing it for me. My goal is 75 lbs. Slow and steady wins the race. This time, the prize will be a whole new me.

Anyone else still battling the bulge? Here, hopefully, you can find more encouragement and tips on diet and exercise. Feel free to talk about discouragements, setbacks, frustrations, etc as well. We're here to help...at least I am.

[Dayze]

I'm on week three of my change in eating habits.
lunches have been apples, or whole grain muffins with some peanut butter; pretzels as a snack. getting better things to eat at home; smaller portions etc.

I think it's helping - we don't have a scale, but I'm basing it off of clothes fitting better etc.

New year's is when I plan to start lifting; i was hoping to begin doing cardio in the mornings before work....but I haven't got there yet. I should probably just sack up and start doing it.

hopefully by new years, I'll be a month-in to the change in eating habits; a week or two of doing cardio (which will continue); and start lifting.

[Silock]

I guess I'll never understand why people prioritize cardio over lifting.

Lifting weights will do far more for weight loss than cardio will.

Go to a gym. Look around. The fat people are on the treadmills. The skinny people are lifting weights.

EDIT: Not entirely directed at you. Just a general frustration with those trying to lose weight.

[Hammock Parties]

Originally Posted by Silock

Go to a gym. Look around. The fat people are on the treadmills. The skinny people are lifting weights.

And the hardcore mother****ers are on BOTH.

[Dayze]

my big challenge is going to be 'figuring out' how much to lift. I used to be muscular and toned etc. ..but I haven't done anything in so long i wouldn't know where to start compared to my old numbers.

I'm not afraid of being sore, but I am afraid of not being able to move the next day lol.

I'm thinking of keeping a small notebook/log of what I did with regard to weight and reps.

[Dayze]

also.....
what muscle groups should I work together. I used to go with the old saying "Back & Bi's...chest & Tri's"....but I'm not sure if that's still applicable or if it ever was lol.

[Ecto-I]

Originally Posted by Silock

I guess I'll never understand why people prioritize cardio over lifting.

Lifting weights will do far more for weight loss than cardio will.

Go to a gym. Look around. The fat people are on the treadmills. The skinny people are lifting weights.

EDIT: Not entirely directed at you. Just a general frustration with those trying to lose weight.

Well one does burn MORE calories in a given amount of time doing cardio than weight lifting. Additionally, aerobic exercise maximizes the fat loss to glycogen depletion ratio.

That being said, you COULD get a cardio workout doing circuit training, which, if you had to choose only one type of training, would probably be the best. The best workout routine would be of course to incorporate both weight training and cardio.

The reason you see skinny people lifting weights is because they have no motivation to do cardio since they're already skinny. Most weight-lifting only gym members did not lose a substantial amount of weight from weight lifting. Chubbies on the other hand become one track minded and only want to get smaller, hence they choose cardio over weights (although, of course this is a misconception).

So basically, I would disagree that standard weightlifting (unless you're talking about aerobic circuit training) does more for weight loss than cardiovascular activity if performed mutually exclusive.

[BIG_DADDY]

Originally Posted by Dayze

also.....
what muscle groups should I work together. I used to go with the old saying "Back & Bi's...chest & Tri's"....but I'm not sure if that's still applicable or if it ever was lol.

It's called a split routine. There are a lot of different types of training but yes it's relevant. It's usually a push pull split or triple split. Triple is the most popular because you really want to hit your legs fully on one day.

[SenselessChiefsFan]

Originally Posted by Silock

I guess I'll never understand why people prioritize cardio over lifting.

Lifting weights will do far more for weight loss than cardio will.

Go to a gym. Look around. The fat people are on the treadmills. The skinny people are lifting weights.

EDIT: Not entirely directed at you. Just a general frustration with those trying to lose weight.

I dissagree. If a person trains hard at cardio, it will shed more weight than weightlifting. The problem is that most overweight people don't work hard.

Also, it would stand to reason that skinny people would be lifting, so that they can get bigger.

[Ecto-I]

Originally Posted by Dayze

also.....
what muscle groups should I work together. I used to go with the old saying "Back & Bi's...chest & Tri's"....but I'm not sure if that's still applicable or if it ever was lol.

There's no "correct" grouping of muscles to work together per say. Everyone is different, but depending on how many days per week you're lifting, try and hit each muscle group once (maybe twice) per week, keeping in mind that bi's and tri's get a lot of work on back and chest day respectively.

[Dayze]

cool; thanks guys. I used to do a 4 day per week lift (2 on, 1 day off); with 3 different groups (back/bi's one day; chest tris' the next; day off. then legs. then repeat).

I'll probably give that a shot again.
any kind of fatigue level I should shoot for? like 90% close to not being able to do the last rep and the last set etc?

[BIG_DADDY]

Originally Posted by Dayze

cool; thanks guys. I used to do a 4 day per week lift (2 on, 1 day off); with 3 different groups (back/bi's one day; chest tris' the next; day off. then legs. then repeat).

I'll probably give that a shot again.
any kind of fatigue level I should shoot for? like 90% close to not being able to do the last rep and the last set etc?

I have a solid basic routine if you want it.

[Dayze]

Originally Posted by BIG_DADDY

I have a solid basic routine if you want it.

sure; anything would help.
it's been a good 9 years since I've lifted, so my brain has forgotten any form of 'work out'.

[Brock]

Originally Posted by SensibleChiefsfan

I dissagree. If a person trains hard at cardio, it will shed more weight than weightlifting. The problem is that most overweight people don't work hard.

Also, it would stand to reason that skinny people would be lifting, so that they can get bigger.

Couldn't disagree more. You will not lose a significant amount of fat without adding muscle.

[BIG_DADDY]

Originally Posted by Dayze

sure; anything would help.
it's been a good 9 years since I've lifted, so my brain has forgotten any form of 'work out'.

This is just the lifting. Put together your own core/cardio routine. You will absolutely grow doing this.

Workout #1 Legs (6-12 reps)



6 Sets Full Squats (2 warmup 10 reps 4 heavy 5-8 reps)
4 Sets Hack Squats. (Heavy 5-8 reps)
3 sets Leg Extensions (Around 8 reps)
3 Sets Leg Curls. (Around 8 reps)
4 Sets Calves. (20 reps.)




Workout #2 Back and Bi’s (5-10 reps.)


3 Sets Pulldowns. (Warmups 10 Reps)
5 Sets Wide Rows.( On t-bar if possible)
5 Sets Deep Rows (You can superset these with wide rows)
3 Sets Dumbbell Rows
4 Sets Shoulder Shrugs (20 Reps.)
4 Sets Alternate Dumbell Curls.
4 Sets Straight Bar Curls.


Workout #3 Chest & Tri’s (5-10 reps.)


6 Sets Dumbell Bench Press. ( Warmup 2 sets 10 reps then heavy 5-6 reps)
4 Sets Incline Dumbell Bench Press. ( Heavy 5-8 reps.)
5 Sets Close Grip Bench Press. ( Heavy 5-6 reps.)
5 Sets Skull Crushers (Around 8 reps)
2 sets kick backs

[Silock]

Originally Posted by Dayze

also.....
what muscle groups should I work together. I used to go with the old saying "Back & Bi's...chest & Tri's"....but I'm not sure if that's still applicable or if it ever was lol.

Work them all together, 3 times per week.