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Old 07-12-2005, 01:21 PM   #11
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it will take longer than 90 days, but you'll be seeing improvement by then. Keep it up!

A friend of mine was overweight by about the same amount and 1 year after he started biking and eating right the pouds have gone away! He looks great now, it just takes time.

My goal is to look great by my graduation in May. And then keep looking great after that.
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Old 07-12-2005, 01:48 PM   #12
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2 pounds a week is about the fastest you should try for.
That puts you at around 190 if you can stick with it.
Here's a little motivation though...
If you lose 1 pound a week, you'll lose 52 pounds in one year. It is very possible to be at your target weight in less than one year.

Quote:
the stretching motions actually do help. It lengthens muscles instead of bulking them up.
I'd like to see your source as far as the strerching motions helping to lose love handles. That would mean that touching your toes can make your thighs slimmer. My guess is that you're burning enough calories that the fat in your sides is being metabolized and burned up to a degree that you are noticing a change in outwards appearance.

You're born with x amount of muscle and you really don't grow any new fibers. You can however make the muscle fibers thicker. This is done by causing microtrauma to the fibers themselves and then your body using protein to fix the trauma. The muscle fiber then grows. When you do repeated damage over time, you experience hypertrophy, or muscle growth. The fibers get thicker and you start to get bigger. There's a decent amount of research in hyperplasia, which is growing brand new fibers.

My advice to you is...
  • Go to the web site I posted and find out your BMR. Plan all meals around that number.
  • Do your cardio at a low intensity. It will burn fat (fat and weight are different, don't forget) very quickly.
  • When you lift, go heavy. Not so heavy that you hurt yourself; don't sacrifice safety and form for weight. And do about 4-6 reps per set. Three sets per exercise.
  • Keep you exercises compound. Don't do any concentration work. Examples? Dumbell curls and tricep pushdowns are concentration exercises, pullups and benchpress (barbell or dumbell) are compound exercises.
  • Work your legs big time. Personally, I hate legs day, but your legs are big muscles, and easier to make bigger. The more muscle you have, the more calories your body burns to support it.
Again, don't let this talk of big muscle scare you. In 90 days, you're not going to get huge. Depending on how disciplined you are with your diet and your genetics in general, you probably won't gain more than 1/2" on most parts.

Body builders are generally in one of two states. Contest shape; which is the ones you see on all the muscle magazine covers and at the shows. This is after starving themselves down to a big ball of ripped muscle. And bulking up. Also known as growing season. It's a delicate balancing act to eat enough to grow, but not too much that you are also gaining fat as well. The plan is to basically grow as much as you can, and then purge off the fat. Three steps forward and one step back. Trying to gain muscle and lose fat only works if you have an excess amount of fat to lose.

One other thing. The key to sticking with a diet is planning. I plan/prepare my meals one day in advance. My breakfast/lunch is cooked and packed the night before I need it.
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Old 07-12-2005, 02:19 PM   #13
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I'd like to see your source as far as the strerching motions helping to lose love handles. That would mean that touching your toes can make your thighs slimmer.

I've actually read it in many places, but I don't do fitness research on the net because it is nothing but fads and advertisements. So no link to give you. But I can give you examples:

Stretching does help you become leaner because it restructures your muscles in a way. Just as damaging your muscles makes them thicker and bulkier, stretching your muscles lengthens them and they become leaner. It is the same concept.

Look at runners:

-Sprinters need the fastest amount of energy for a short amount of time. They have developed thicker muscles for that very purpose because those types of muscles are best for the short bursts of intense energy. This is the equivelant of using heavy weights for short reps and trying to increase your max weight.
-long distance runners have longer and leaner muscles because if the long amounts of distance they cover. They use smaller amounts of energy for a longer amount of time. This is just like using smaller weights with more reps.

The same concept goes for swimming. Their bodies become leaner because of the way they are using themselves. They are stretching and reaching with their muscles which is the exact opposite of bodybuilders who are shortening/flexing their muscles.

Does that make sense? There is plenty of research out there to support what I am saying. However, like I said before, I don't do my research on the net so you'd have to go through books and magazines. Though I am sure there is something on this somewhere on the net.
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Old 07-12-2005, 04:11 PM   #14
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Quote:
I've actually read it in many places, but I don't do fitness research on the net because it is nothing but fads and advertisements. So no link to give you.
It's out there. You just have to know where to look.

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Does that make sense?
No.

It's old school thinking and has been proven to be not entirely correct. The "burst" of energy for a sprinter (or anyone for that matter) comes from the amounts of ATP (Adenosine Triphosphate) that exist in the muscle, not the size of it. ATP is the chemical that is used to make a muscle contract forcefully. The average human has about enough ATP to last for a few seconds. After that, the muscles need more ATP in order to continue contractions. That's when it starts to use creatine phosphate to bind with ADP (Adenosine Diphosphate, a byproduct of ATP after contraction takes place) to create more ATP. This lasts for around 30 seconds or so. Next up is where glucose is broken down into lactic acid to form ATP in a process called anaerobic respiration which works for a minute or two. Which is finally followed by aerobic respiration where glucose, glycogen, fats, and amino acids are broken down in the presence of oxygen to create ATP. This is why you don't start sucking wind until you have been exercising for a few minutes. You start to breath heavier and faster because your body is using the extra oxygen to create the chemical that allows it's skeletal muscles to work.

There are slow and fast twitch muscle fibers though. But these have to deal with how fast force can be developed in a movement and not how long this movement can be maintained. By using training with explosive movements, you increase the size of the fast twitch fibers. Training with slower movements will increase the size of the slow twitch fibers.

But if you're increasing the size of the fibers (and in turn the muscles overall size) then why do long distance runners have skinny muscles? Because by running for long periods of time they are burning tons of calories. The calories have to come from somewhere and the body has no problem cannibalizing itself in order to allow the brain, heart, lungs, etc. to live. Skeletal muscle is on the menu. Theoretically, if a long distance runner went on a gaining diet, they would get huge (their legs would, at least). I would be interested in how many calories that would be. It's got to be a tremendous amount...

The sprinter works on the fast twitch fibers and eats normally will gain size in the muscles that he is exercising.
The long distance runner works on the slow twitch fibers and eats normally will not gain size (or fat for that matter) as his body consumes far more calories then he provides for it. He uses MUCH more energy than the sprinter (calories=energy). Then again, muscle is protein and protein is 4 calories per gram. So in a way, he is providing calories for his body. Catabolism.
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Old 07-12-2005, 04:23 PM   #15
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well, the reason why I offered up my advice is because I know one thing doesn't work for everyone. God gave me naturally muscular thighs and in my experience, stretching, swimming, and any movement that is done to lengthen the muscle has helped me keep them down in size. I am no longdistance runner though. I have tried the added weight or the sprinting and that was when my thighs bulked up instead of slimmed down like I wanted.

That is just my experience and the theories I pull my information from have been true when applied to how my body reacted.
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Old 07-12-2005, 04:41 PM   #16
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Quote:
That is just my experience and the theories I pull my information from have been true when applied to how my body reacted.
That is a very interesting statement and can be applied to science over history. The sun came up in one direction and went down in another. Of course it orbits the Earth. We all know that to be false (except for those Canadians who think that 50% of Americans don't know this), even though it would explain sunrises and sunsets.

The science of this subject is always changing as understanding increases. I use HST (a method of working out) to gain muscle mass. It's only been out for a few years and goes against the grain of some popular bodybuilding ideas. But for me and everybody I've been in contact with that's used it, it works very well. I gained an inch on my arms in 4 months which is usually unheard of without anabolic steroids. It uses the way the body works in order to trick it into growing on a constant basis. There's no magic pills or powders to take, just having good timing for your workouts and the discipline to carry them through.

But the bottom line with weight is as follows...
Consume more calories than you burn and you will gain weight.
Consume less calories than you burn and you will lose weight.
Eating bad foods will cause the gain to be fat or the loss to be muscle.
Eating good foods will make the gain muscle or the loss to be fat.
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Old 07-12-2005, 07:21 PM   #17
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yup, all science is like that though. You prove hypothesis with results. I agree that science is always evolving, but it is like the argument over the egg. Is it good for you or is it bad?

Just getting out and being active will help anyone lose pounds. Different bodies need different workouts (that is why there are so many trainers out there using different techniques because a person isn't satisfied with results using one method so they try another).

Good luck in shedding the weight! I hope you find a good method for yourself and win the bet
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Old 07-12-2005, 08:04 PM   #18
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I run at least one mile a day usually two. I also do taebo, pilates, bike riding, and swimming. Whatever you do though you got to mix it up otherwise your body just gets use to the routine and benefits are lost. I also try to eat heavier meals in the morning and afternoon and lighter dinners. And I try (but often fail) to not snack after dinner. Recently I have started to weight train as well. I'm very happy with my body but I still don't like my arms. I don't want "old lady arms" so hopefully the weights will help tone them up.

I think diet though is one of the biggest factors in staying healhy. And I don't mean going on a diet....I mean making a healthy diet part of your lifestyle. This can be extremely hard in the United States. The way most Americans eat is truely shocking. I never buy anything that has partially hydrogenated oil in it and that pretty much means I don't buy any prepackaged foods. People hate to visit my house because in order to eat they actually have to cook. There is nothing "quick n easy" in my kitchen outside of fruits and vegetables. We also rarely eat meat and when we do it is usually fish and occasionally chicken. My kids are vegetarians. We do eat alot of beans and grains. I don't buy crap food, like white bread. I also avoid any sugary foods and drinks. We mostly drink water. You really need to be aware of what you put into your body IMO.
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Old 07-12-2005, 08:33 PM   #19
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By increasing water intake you will notice a big difference in how you feel. I used to drink lots of tea and soda and koolaid. When I started working out more I drank TONS of water. The recommended is something like 6 to 8 glasses each day. I started drinking ONLY water and would consume about 15 glasses per day. I could immediately tell the difference in the oils that my body produced. And I felt healthier. More energized and not so weighted down. I know, that may sound odd but after I would drink a 12 oz soda I wouldn't feel so peppy. But after I would down a full glass of water, I wouldn't feel so droopy. It's the small adjustments that are made that can make the difference. As mentioned, eat more calories earlier in the day. At night limit the amount of calories that are consumed. Try to eat 3 meals and two small snacks per day. That way you don't get that starving feeling where you feel like you could stuff your face. You just get the "I'm hungry" feeling. Also, don't eat after dinner. You could have a small snack such as an orange or something along those lines, but keep the calorie intake minimal and don't eat for 2 hours before bed. And don't do what my mom did, don't push back bedtime by an hour just beacuse you ate something.
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Old 07-12-2005, 08:36 PM   #20
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I also would encourage more of a 'lifestyle' change rather than a quick fix diet/workout plan. For me, the hardest part about looking and feeling good is cooking for myself. If you don't know how to cook healty foods for yourself, trying to lose weight, gain muscle and stay fit can be very frustrating. I'm concentrating more than ever now on what I eat and training myself to cook for myself. It's not easy either. It's hard. And frustrating. But I think cooking food for yourself is probably the biggest part of staying fit...even more so than working out. If you can eat like deli_conker is saying (which i agree with, you need to build muscle)....everything else will follow with even a simple workout IMO.

So yeah, it's a bit of an ideological approach, but I really believe in the long term thinking when it comes to this subject. Take up eating and workout practices that you can see yourself doing for the rest of your life.

The motivation part is huge also. That's all up to you IMO. Motivation is different for everyone and it's hard for someone to help you with that. Either you're going to do it or you're not.

I would recommend a book if I may....The Abs Diet...written by the chief editor of Men's Health. I know, I know, another diet fad, but not so. He takes the lifestyle approach to staying fit and it's really not a diet at all. I read the book and it gave me loads of good information.

Good Luck!
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