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Old 8th May 2012, 17:07   #436
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Default Re: The Weight Loss Thread.

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That may not be the case with everyone....specially overweight people.
Sprinting is generally done at near 95% HR and speeds of atleast 18KMPH for short distances like 100 or 200m. An overweight person will need to have some serious training to achieve those speeds. But its not impossible. Losing weight is all in the mind. You need to make a strong determination. To motivate folks here watch this trailer:


Check out the before and after pics here slightly lower in the page here Alex Vero - Documentary
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Old 15th May 2012, 22:43   #437
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Default Re: The Weight Loss Thread.

I did this yesterday, twice, and I have to say it made me sweat in 10 mins as opposed to 25-30 minutes needed in running. all muscle groups work together in this workout to burn calories.

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Old 16th May 2012, 21:48   #438
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Default Re: The Weight Loss Thread.

ok, here is a completely related but side question - anyone here who has had their gall bladder removed surgically? I am due for the same shortly. Just trying to plan how to readjust my diet accordingly.
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Old 24th May 2012, 13:40   #439
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Default Re: The Weight Loss Thread.

Hi friends, Need your help to fine tune my workout session.

About me - I'm 5'9" weighing about 73kg. I have lean frame with run-flat tyres on the stomach / lower abdomen area . That's about the only place where fat (a lot of it) has accumulated

Current Work out - (started a month back)

Mon / Wed / Fri - Cardio / Abs / Lower Body

Tues / Thurs - Upper Body

Cardio

Warm Up - 6 mins (on tread mill between speeds of 2-6)
Treadmill - 20 mins (H.I.I.T with speeds of 8,9,10 i.e 4 sets of 1 min running @ 8 then walking @ 4 for a minute, 3 sets of 1 min run @ 9 then walking @ 5, 2 sets of 1 min run @ 10 then walking @ 6) almost all of it at incline 2
Cross Trainer - 16-17 mins (with resistances varying between 1-9)
Cycle Cycle : 5 min

Abs - Stomach crunches, Plank, Leg crunches for abs

Lower Body - Leg Curls (front & back), Thigh Weight Press, Squats

Upper Body - Chest, Biceps, Triceps, Forearms, Wrist

Completely stopped rice, potatoes, fried stuff & sweets. Haven't felt the need to do cheat days yet.

You think I'm doing ok? Do I need any protein supplements (currently taking ProvitX - OTC local protein shake)
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Old 24th May 2012, 14:10   #440
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Default Re: The Weight Loss Thread.

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I did this yesterday, twice, and I have to say it made me sweat in 10 mins as opposed to 25-30 minutes needed in running. all muscle groups work together in this workout to burn calories.

This is not available now.
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Old 24th May 2012, 14:29   #441
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Default Re: The Weight Loss Thread.

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ok, here is a completely related but side question - anyone here who has had their gall bladder removed surgically? I am due for the same shortly. Just trying to plan how to readjust my diet accordingly.
I seem to remember reading an ongoing discussion about gall stones, related surgery etc on the doctors/dentists/specialists thread. You might get an answer to your question over there.

Cheers,
Vikram
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Old 24th May 2012, 15:24   #442
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Default Re: The Weight Loss Thread.

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Originally Posted by MileCruncher View Post
BTW any suggestions on how to tone down muscle. I have lost weight and all, but my calf and thighs are strongs and wide courtesy my footballing days. Even though I have almost zero fat on my quads and calf, the bulk is leading to transmission losses and hampering my ability to run faster.
Have you tried using tights while running. I always felt an improvement while running using a tights /bicycle shorts when compared to just using a normal shorts as my thighs flapping with each other made me tired and also gave an irritation while running longer due to the sweat. This might not reduce your muscle girth but atleast would improve your efficiency.
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Old 24th May 2012, 16:38   #443
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Default Re: The Weight Loss Thread.

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Have you tried using tights while running. I always felt an improvement while running using a tights /bicycle shorts when compared to just using a normal shorts as my thighs flapping with each other made me tired and also gave an irritation while running longer due to the sweat. This might not reduce your muscle girth but atleast would improve your efficiency.
This happens because your "tights" store energy because of elastic stretching. Especially if your tights run over your butts (ofcourse!) and your knees. This happens when your knees are moving up (relative to your hips).

Whenever hamstrings are activated = downpedal, sprint etc, the elastic material of the tights gives back the energy and assists the hamstrings.

It is similar to people wearing bench press "shirts" and squat "suits" in a powerlifting competition.

Last edited by alpha1 : 24th May 2012 at 16:39.
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Old 24th May 2012, 18:14   #444
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Default Re: The Weight Loss Thread.

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This is not available now.
yup, but it's very simple.

1. stand straight, hands up in the air, then bend down and put hands on ground, spring both feet backwards and do a quick push up, stand back up and hands in the air (very much like surya namaskar). repeat for 20 seconds.
2. 10 seconds reset.
3. bend down, put hands on ground and spring feet backwards again, this time one leg and bring close to you chest, without putting it down bring it back to where it was and put it on ground. repeat with other leg. much like you are pushing the ground with your hands if it was moving. repeat for 20 seconds.
4. 10 seconds rest.
5. high knees. act like you are running in one place, the knees have to come up and touch your forearms which are held horizontal from elbows. repeat for 20 seconds.
6. 10 seconds rest
7. jumping jacks for 20 seconds.


that's it! 4 minutes of intense workout, I repeated it to make it 8 mins.
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Old 1st June 2012, 11:11   #445
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Default Re: The Weight Loss Thread.

Guys, a simple query -

I joined my Gym on 15th April. Till 30th April, I did ONLY Cardio but 1st May onwards, I do Cardio as well as weight training. Till about 15th May, I lost about 2 kgs (I dont know how good or bad it is). This was achieved with some strict diet control too.

But after 15th May, the diet went a bit haywire. Also very honestly, I had planned to do weight training 3 days a week and Cardio twice a week. But that dint happen. Till now, I have been doing weight training 3 days a week but Cardio just once a week.


And now, I have gained the 2 kgs and I am back to square one!

What could be the reason friends -

a) Less Cardio than necessary?
b) Diet
c) Both a & b

My aim is of going to the Gym is to lose my paunch and look a bit more muscular.
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Old 1st June 2012, 11:22   #446
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Default Re: The Weight Loss Thread.

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Originally Posted by raj_5004 View Post
Guys, a simple query -

I joined my Gym on 15th April. Till 30th April, I did ONLY Cardio but 1st May onwards, I do Cardio as well as weight training. Till about 15th May, I lost about 2 kgs (I dont know how good or bad it is). This was achieved with some strict diet control too.

But after 15th May, the diet went a bit haywire. Also very honestly, I had planned to do weight training 3 days a week and Cardio twice a week. But that dint happen. Till now, I have been doing weight training 3 days a week but Cardio just once a week.


And now, I have gained the 2 kgs and I am back to square one!

What could be the reason friends -

a) Less Cardio than necessary?
b) Diet
c) Both a & b

My aim is of going to the Gym is to lose my paunch and look a bit more muscular.
I think its C. IMHO 5 days of cardio is what we need.
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Old 1st June 2012, 11:42   #447
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Default Re: The Weight Loss Thread.

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Originally Posted by KSM-Vtec View Post
I think its C. IMHO 5 days of cardio is what we need.
+1

@raj_5004: What you need is pure cardio 5 days a week till the time you lose your paunch. Weight training adds muscles so starting on that is not ideal initially. You need to slim down first and the best thing to do with cardio at 150BPM heart rate. This aids in fat burning. Anything more and you'll be burning muscle tissues.


Cheers
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Old 1st June 2012, 12:24   #448
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Default Re: The Weight Loss Thread.

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Originally Posted by raj_5004 View Post
Till about 15th May, I lost about 2 kgs (I dont know how good or bad it is).

And now, I have gained the 2 kgs and I am back to square one!

My aim is of going to the Gym is to lose my paunch and look a bit more muscular.
Your aim is totally correct. The aim of your exercise regimen should be fat loss, not weight loss.

Body weight is not a good way to measure your health, or to guage your fat loss progress.

Body weight is the combined weight of bones, muscles, fat, organs, blood, water etc. It fluctuates based on time of the day, water content etc.

I would suggest that you should not use body weight as a measure of your fitness, or to guage the progress of your exercise plan.

Instead, you should measure the flabby problems areas where fat gets deposited and track whether you are loosing the fat in those areas.

Here's a good article from rediff related to this:

Weight loss vs fat loss: Don't confuse the two! - Rediff Getahead

Rohan
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Old 1st June 2012, 12:36   #449
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Default Re: The Weight Loss Thread.

Quote:
Originally Posted by KSM-Vtec View Post
I think its C. IMHO 5 days of cardio is what we need.
Quote:
Originally Posted by MileCruncher View Post
+1

@raj_5004: What you need is pure cardio 5 days a week till the time you lose your paunch. Weight training adds muscles so starting on that is not ideal initially. You need to slim down first and the best thing to do with cardio at 150BPM heart rate. This aids in fat burning. Anything more and you'll be burning muscle tissues.


Cheers
Quote:
Originally Posted by rohan_iitr View Post
Your aim is totally correct. The aim of your exercise regimen should be fat loss, not weight loss.

Body weight is not a good way to measure your health, or to guage your fat loss progress.

..........

Here's a good article from rediff related to this:

Weight loss vs fat loss: Don't confuse the two! - Rediff Getahead

Rohan
Hey guys, I am not exactly "fat". Yes, I do have more paunch than desired and as Rohan mentioned, I need to lose more body fat than body weight.

That is the reason I decided to concentrate more on weight training than Cardio. Do you'll feel its a right decision for me?

I currently weigh 97 kgs and I am 6'2".
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Old 1st June 2012, 17:57   #450
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Default Re: The Weight Loss Thread.

I am about to complete three months of regular gyming but I am still sticking to 5 days a week, 40-45 mins/day cardio schedule.
I have started doing muscle training also but I don't feel like decreasing my cardio as I feel a sense of being fit after doing extensive cardio.
My weight yesterday while exiting the GYM was 105.120 Kg, while on 9th of April I was 115.18 Kg.

Running on the treadmill is something I love doing most, currently my best performance is 3.6 kms in 24 mins, I am aiming for 5 kms in 30 mins.
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