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4

8 pounds is not heavy enough I doubt that you're so weak that 8 or 10 pounds is a challenge. How much does your purse, backpack, or briefcase weigh? Have you carried a 20 pound baby recently, or picked up a 40 pound child? You need to use heavier weights for them to be useful for you. Don't believe me? Pick up a twenty-five-pound dumbbell and try to squat ...


1

There is no universally "best" set/rep scheme for any goal. Building muscle can be done with any set/rep scheme (within reason), and getting them lean is all about losing fat around the muscles. Fat loss is usually done by dietting and some cardio work. We have a term called "progressive overload" which is how we gain muscle. We achieve this by using plenty ...


2

First off, on a hilly ride, the time saved from being lighter is roughly proportional to your weight + bike weight. Assuming your bike weighs 8 kg, that puts your total weight at 95 kg. Cutting 5 kg saves you only about 5% of your time. The effect will be less for the run. If you want to lose some of your muscle, you're in luck; there's nothing like ...


1

Cardio can be good, but I'd recommend doing weights a few times a week aswell since you have a desk job and are inactive for most of the day. Putting on more muscle will mean you're burning more calories throughout the day while at rest. Weight training is also more fun than cardio on a machine in my opinion :) Good luck!


0

I would say don't worry about it as your cardio machine is probably innacurate anyway. Yes as you lose weight your metabolic needs go down, but all you have to do is readjust your calorie intake and keep going. FYI For more accurate calorie tracker is this from Journal of Sports Science http://www.braydenwm.com/cal_vs_hr_ref_paper.pdf Calories Burned = ...


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Honestly, if you can do 30 minutes of cardio every morning, that's perfectly fine, so long as you realize that your diet has to be aligned with your goals as well. It seems like you have that covered though. Obviously, there is no way we can tell you that instead of 30 minutes, you should be doing 28 or 41 minutes, because we're all different, and even ...


2

With weight training, find a program (I do 5/3/1) and follow it exactly. In other words, you find a program (there are many, many programs), be honest about your lifting numbers, and progress just as it says from there. With cardio, no more than an hour really makes sense - you have to live a little, and pumping away on a treadmill for more than an hour ...


4

One study reflects that 0 calorie drinks may actually cause weight gain: “On average, for each diet soft drink our participants drank per day, they were 65 percent more likely to become overweight during the next seven to eight years, and 41 percent more likely to become obese,” said Sharon Fowler, M.P.H., faculty associate in the division of ...


0

The only thing that will make anyone lose weight is a caloric deficit. Simple as that. As long as you are in a deficit you can even exercise at all and still lose weight. This means eating below your TDEE, measuring EVERYTHING you eat in grams and ounces (not cups and teaspoons); everything needs to be weighed on a scale. This includes condiments, olive oil, ...


2

user15736 Really answered the basic principle behind your question fairly well. Diet is the key part to any change in physical fitness (gaining weight or losing weight). But I took a quick look at both programs, and I have to say I would go with Lee Labrada's online 12 week program Home training is ideal in terms of efficiency, but lack of equipment ...


0

I'll add a slightly different take on the other answer: Yes, you can do 2 or 3 hours of cardio in a day. But you should build up to it. You'll find that many cyclists and runners will do a longer workout or two on the weekend, but maybe just an hour on weeknights at a more brisk pace. A rest day isn't a bad idea either. The important thing that you've ...


0

Anyone can box. I started when I was 18. My first months in the gym would probably be laughed at by most including myself. You have to start somewhere. You aren't going to kill yourself punching a bag. You also aren't going to get a magical fat loss explosion. If you want to punch the bag I would start with 1 minute on 1 minute off until you can work ...


3

You can definitely maintain and even get stronger muscle wise in 80 minutes a week. After taking a managerial role at my company while having two young kids I started a "different" workout to maintain. I noticed that I didn't gain a lot of mass but didn't lose any and definitely gained strength and composition (slowly). I hit each major body part 1 day a ...


4

EDIT - It likely doesn't matter which program you use from a weight loss perspective. Diet is more effective than exercise at promoting weight loss (for example, see this link from Mayo Clinic From my personal experience, I used a combination of diet and regular moderate exercise to go from 110 kg to 90kg in less than a year. Maintained that weight for a ...


1

I personally don't think that eating less than 1000 kcal per day is healthy for a person who also does 1 hour cardio fitness per day. Neither is aiming for losing 2 kg per week. If you lose that much weight, you take out an extreme amount of fat. Unfortunately, your body doesn't only use fat to store reserve energy. Your body also uses this fat to store some ...


1

If you stop exercising you will, after about three to four weeks, slowly lose muscles. Muscles are "expensive" tissue and will only be conserved if there is a need for. Depending on how much muscles you have and how active you are outside the gym, your body will reduce the amount of muscles. Muscles don't turn into fat, but when you start losing muscles ...


0

This is as close as I know of, from a 2001 study. When all subjects were pooled together, absolute RMR significantly increased by 7% (5928 +/- 1225 vs 6328 +/- 1336 kJ.d-1, P < 0.001). Furthermore, ST increased absolute RMR by 7% in both young (6302 +/- 1458 vs 6719 +/- 1617 kJ x d(-1), P < 0.01) and older (5614 +/- 916 vs 5999 +/- 973 kJ x ...


5

I don't think you'll be able to survive for very long doing 3 hours of running (as an example) eating 1500 calories a day. 2,000 - 3,000 calories per day of deficit (depending on your needs) is really hard. I'm assuming this is for weight loss, and I think you'll have much better results following the tried and true mechanisms for fat loss and body ...


2

It is both very accurate, and very inaccurate. When you gain fat, you gain fat in all the fat repositories. On the same coin, when you lose fat, you lose it in all the same places at once. Important: You can't pick and choose where to gain/lose fat. The reason why it seems like you gain it in certain areas more than others (like belly and butt), is ...


1

The key to your fitness and your well being is sleep. I started off working all kinds of odd hours including a 6AM-6PM shift, a 40 hour weekend starting Fridays at 4PM, a 4-12AM shift and a couple of others... I can tell you unequivocally it almost near impossible to get good workout results while being tired all the time. It is also almost impossible ...


0

I’m in the same situation and have similar goals. I did Starting Strength and I definitely got bigger and stronger, but I also added a lot more fat than I am comfortable with. I am now carb/calorie cycle while continuing to lift heavy, I’m succeeding in building muscle and losing fat at the same time. Here’s how I’m doing it: Monday: Lift heavy (3x5 ...


4

Basing these on my own experience and observation, obviously not all will apply to everyone. Appetite doesn't slow down with your metabolism. For many people, alcohol becomes another huge additional source of calories. The binge drinking in college turns into a few glasses of wine or bottles of beer every night, not to mention many people continue the ...


0

There might be a way to reduce the size of your legs, but I don't know what it is. Instead, I'd recommend A) not worrying about it and B) making your upper body enormously muscular and awesome, to reduce disproportion. For instance, maybe only do squats and deadlifts every other workout, while continuing to do upper-body work? So, every workout involves ...


0

I do not intend to offend you but are you sure it is muscle or fat? It's probably more fat than muscle you may have genetics favoring to store more fat on legs than on belly. If it is fat well you can not target fat loss on a specific area(if it was possible then life would be so easy right?) but you can achieve a smaller legs by doing diet and reducing ...


1

Cycling is a wonderful cardiovascular exercise and it limits bouncing and impact (assuming you're on smooth paved roads or groomed trails mostly) which helps with some larger breast issues AND is gentler on your limbs than running. Running is nicely complimented by cycling and you may see that you have less pain in joints if you supplement your cardio ...


3

I wouldn't say that the study is flawed per say, but it's not overly encompassing and is too easily taken out of context. It targets obese people who haven't done anything, and tracked them for ~5 months. This study to me is akin to the "you can eat Twinkies all day and lose fat". It's true in a very isolated sense, but zoomed out a bit and looked at it ...


3

Having read what you posted, I can’t say I’m surprised by the results. I think it bolsters the opinion that there’s no one perfect (”best”) way to achieve an individual’s fitness goals. Too often, we lose sight of the fact that we all react to training stimuli differently. Suggesting a specific training regimen or diet modification without prior intimate ...


11

It's important to point out that strength training is a better form of fat loss than "cardio". Beyond that, taking in less calories is vastly easier then "burning" them. To make that clear, the average bagel has 250 calories, which is the rough equivalent of 50 minutes of walking (180lb person, 3mph pace). I mean seriously, which is easier to do: walk an ...


3

It is harder to lose weight without exercise. You only lose weight if you burn more calories than you consume and if you are sedentary your metabolism will slow down you may be burning less than 1200 calories a day. If you gained a lot of weight then you are consuming a lot of calories. Start with eat healthy - vegetables and minimal fat. A healthy diet ...


7

Swimming. There's always swimming. It's easy on joints and bones, and is both a cardiovascular exercise, and a strength exercise. Other than that, you're going to have to look to your diet to lose weight. Remember, weight loss happens when over time, your consumed calories amount to less than your spent calories.


2

Probably the biggest takeaway is that almost any exercise will work if done with sufficient intensity, and combined with the proper calorie deficit. Thus, clients should be free to pick exercises that interest them, that they can stick to. And I would advise emphasizing that those involved in the exercises did do them regularly and with intensity.


1

The evidence is equivocal. It would not seem to be a good match for calorie burn. An hour of yoga burns approximately 150 calories in an hour, less than half of the 300 calories that would be burned in an equivalent 3 MPH walk in the same hour. However, one 2005 study showed a correlation between yoga and weight loss. The study consisted of surveys, which I ...


0

The diet is the most important thing when losing weight, -even if you do loads of exercise every week -, if your diet isn't properly fixed then you will probably just gain muscle but not burn a lot of fat. The best way to burn fat, is to do a combination of both aerobic (i.e. running) and anaerobic (i.e. weight lifting) exercise. Doing both types of ...



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