How I lost 21 lbs in 6 weeks

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WTF said:
You're completely full of shit. You can easily build strong, lean muscle while burning fat. If you spend 45 minutes in the gym lifting weights, you'll burn fat and build muscle. The more muscle you have, the more calories you'll burn and as long as you have a calorie deficit in your diet, you'll burn fat. The key to success is your diet. If you eat shit, no workout routine will work. But if you eat lots of health, protein rich food, you'll loose weight.
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You're a fucking idiot, read up on your shit before giving advice.
Calorie surplus = you put on weight, either muscle or fat
calorie deficit = you lose weight, muscle or fat or both

you can't do both at the same time. but you should always do weights when on deficit, and eat a high % of protein, to keep the muscle you have and try and just lose fat. weights are always good for ya, i love em.

it's about body composition, not gravitational weight. i lost a load of fat in the last year and put on lean muscle mass yet i'm higher on the scales.
 


PeerFly said:
So, then running/walking a mile a week is good if you're fat then. Because, like you said... you need to get in shape to run and not run to get in shape.
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Actually, that wouldn't get the person in better shape. They would be causing long term damage to their body resulting in a poorer quality of life. But hey, if you lost that extra 5 pounds now then it is all worth it right? No matter if you can't pick up your grandkids 10, 20, or 30 years later due to chronic hip pain right? And due to that chronic hip pain you can no longer perform physical activity for extended periods of time so now that 5 pounds you lost has been gained back 5 fold right?

So, by "get in shape" I meant that muscle/strength imbalances, flexibility imbalances, postural problems, weight problems, etc... all need to be addressed before running would ever take place. Even if an overweight person is just walking a mile, but their foot strike mechanics are very poor, just walking that mile is going to cause problems due to the number of poor foot strikes being performed during that mile.

Correctly implementing a resistance training program with that individual is going to result in just as much weight loss compared to running, and better body composition on top of it.
 
RockDiesel said:
Actually, that wouldn't get the person in better shape. They would be causing long term damage to their body resulting in a poorer quality of life. But hey, if you lost that extra 5 pounds now then it is all worth it right? No matter if you can't pick up your grandkids 10, 20, or 30 years later due to chronic hip pain right? And due to that chronic hip pain you can no longer perform physical activity for extended periods of time so now that 5 pounds you lost has been gained back 5 fold right?

So, by "get in shape" I meant that muscle/strength imbalances, flexibility imbalances, postural problems, weight problems, etc... all need to be addressed before running would ever take place. Even if an overweight person is just walking a mile, but their foot strike mechanics are very poor, just walking that mile is going to cause problems due to the number of poor foot strikes being performed during that mile.

Correctly implementing a resistance training program with that individual is going to result in just as much weight loss compared to running, and better body composition on top of it.
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I think you're talking about people who are 200 lbs overweight. I'm just sharing my story brotha.

I lost the weight doing what I just said, so I suppose if you're too fat, don't listen to me. But, if you were skinny and gained 30-50 lbs from sitting on your ass for the past year, then please... walk a mile per week and increase it as you feel needed.

I feel great.
 
Good to see someone losing weight without Acai.

Seriously, for losing weight, you need proper planning, and consistent execution of that plan. Just like anything else.
 
jenzkc said:
too bad more people don't have the genius to realize not eating simple carbs (sugar, white flour etc) and exercising will make them lose weight


not sure what your rationale is behind that arguement. it's quite possible!

if you really want to accelerate fat loss, you should incorporate weight lifting into your cardio routine.
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1:2 ratio of whey protein:simple carbs = 40/80 following weight training.

Also the whole mile thing is over-rated. You burn fat at 60-75% of your max hear rate after 30 min of cardio. Maintain 130-145 heartrate for 45-60 min on a treadmill or something else 3-5 times a week. It has to be first thing in the morning on an empty stomach because any other time in the day you are bound to have food and that will be used as energy before the stored fat is.
 
Hpwandrew said:
1:2 ratio of whey protein:simple carbs = 40/80 following weight training.

Also the whole mile thing is over-rated. You burn fat at 60-75% of your max hear rate after 30 min of cardio. Maintain 130-145 heartrate for 45-60 min on a treadmill or something else 3-5 times a week. It has to be first thing in the morning on an empty stomach because any other time in the day you are bound to have food and that will be used as energy before the stored fat is.
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Cool, nice tip. Thanks.
 
Hpwandrew said:
1:2 ratio of whey protein:simple carbs = 40/80 following weight training.

Also the whole mile thing is over-rated. You burn fat at 60-75% of your max hear rate after 30 min of cardio. Maintain 130-145 heartrate for 45-60 min on a treadmill or something else 3-5 times a week. It has to be first thing in the morning on an empty stomach because any other time in the day you are bound to have food and that will be used as energy before the stored fat is.
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Will vary, depending on your age and health.
No formula is perfect to calculate heart rates. This is one of the most accurate ones: Karvonen formula
If you are starting out, this will be a very good guideline.
If you have been doing cardio for a long time, do it instinctively, rather than relying on any formula.
 
RockDiesel said:
Actually, that wouldn't get the person in better shape. They would be causing long term damage to their body resulting in a poorer quality of life. But hey, if you lost that extra 5 pounds now then it is all worth it right? No matter if you can't pick up your grandkids 10, 20, or 30 years later due to chronic hip pain right? And due to that chronic hip pain you can no longer perform physical activity for extended periods of time so now that 5 pounds you lost has been gained back 5 fold right?

So, by "get in shape" I meant that muscle/strength imbalances, flexibility imbalances, postural problems, weight problems, etc... all need to be addressed before running would ever take place. Even if an overweight person is just walking a mile, but their foot strike mechanics are very poor, just walking that mile is going to cause problems due to the number of poor foot strikes being performed during that mile.

Correctly implementing a resistance training program with that individual is going to result in just as much weight loss compared to running, and better body composition on top of it.
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I just started doing cardio (elliptical machine) after being a lazy ass for the last couple years and now you got me all scared that I'm going to need a hip replacement at age 50, lol.

Is there somewhere you can point me to that explains how to do all the shit you're talking about? If I can get the same benefits without fucking up my body in the process I'd rather go that route. My right hip socket already seems to be prone to soreness / injury after straining it pretty bad running cross country back in high school.
 
OP - Ya their will be a real difference if someone has tea without sugar and milk or water. It is alsmot the same thing except for slight traces of herbs or leave extracts. Boring diets are why people quit diets. I would say go for tea and even juices sometimes.

A mile a week? You're on fire.

And like others have said muscle is more dense than fat. You could be 220 and look bad or good depending on how much fat you had. Plus fat tends to gather in spots that make you look bad. The gut. The back of arms, under the chin....

If you did some real exercise you would lose faster as you would get your metabolism going again. Starving yourself actually makes it go even lower and burn fat and muscle to survive. You are just getting weaker and skinnier.

Try to find some exercise you don't mind doing 4 or 5 times a week. If you really hate running try stairs, or cycling.
 
Drake said:
A mile a week? You're on fire.
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Why is it so hard for everyone to understand the point of my post? Obviously, I can run more than a mile a week if I wanted and I have. Before I got fat a couple of years ago I would do 2 miles every morning.

The point was to show that with a little bit of will power, water consumption and cardio (even if it's 1 mile a week), YOU can lose weight really easy. I did it doing just what I said... 21 lbs in 6 weeks.

Those that sit on their asses all day with ZERO exercise and are gaining weight, is who this post is for. Not track runners!
 
PeerFly said:
I think you're talking about people who are 200 lbs overweight. I'm just sharing my story brotha.

I lost the weight doing what I just said, so I suppose if you're too fat, don't listen to me. But, if you were skinny and gained 30-50 lbs from sitting on your ass for the past year, then please... walk a mile per week and increase it as you feel needed.

I feel great.
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Actually I am not just talking about people who are 200lbs overweight.

It applies to anyone who runs. It happens in overweight people all the way down to triathletes. If your body doesn't distribute the forces correctly, then it starts to compensate with other joints. So, it is very easy for the ankle, knee, hip joint, or lower back to take more of the force than it needs to. Causing extreme wear and tear over time.

What is that phrase - "An ounce of prevention is worth a pound of cure"?

By the way I am not trying to diminish the value of your accomplishments. I am happy for your success. You took the initiative, changed your diet, and got off your ass which are the first steps to any successful lifestyle change.
 
Lucidity said:
I just started doing cardio (elliptical machine) after being a lazy ass for the last couple years and now you got me all scared that I'm going to need a hip replacement at age 50, lol.

Is there somewhere you can point me to that explains how to do all the shit you're talking about? If I can get the same benefits without fucking up my body in the process I'd rather go that route. My right hip socket already seems to be prone to soreness / injury after straining it pretty bad running cross country back in high school.
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Honestly, if you can find a good personal trainer it is definitely worth the investment. The keyword is GOOD. You usually have to wade through the bad ones to finally find the good ones, and trust me, there are some really BAD personal trainers.

Investing in a quality personal trainer for as little as 6 weeks could tremendously change the quality of your exercise, and life. Start asking family, friends, or coworkers for recommendations if they have had any personal trainers.

If you are talking about specific to running then try to find a running coach. There are people who specialize in that and all they do is analyze gait and running posture.
 
You can do it without running at all. I can think of any number of physical activities that could substitute for running, including weight training. I think running was just an easy example.

And you most certainly can gain muscle and lose fat at the same time. Mmany people have. I have done it personally, with body composition testing backing me up. Perhaps you aren't doing both at the exact same instant, but you can certainly devise a regimen that accomplishes both over a period of time. Also, the amount of caloric excess needed for building muscle is much lower than for fat. I don't remember the exact figure but a pound of muscle is around 1/5-1/6 the calories of a pound of fat and is mostly ( 70-80?) water ( with protein of course being less calories than fat).
 
For all of you who didn't play sports in high school or college: start slow. If you want to find a routine that you can do for the rest of your life, you have to build into fitness.

One of the best things you can do is also the simplest: stretch. Spend 30min-an hour a day just stretching. You can find great stretches online for every part of your body. Once your flexibility increases, start doing a yoga class. Don't say yoga is for women or pussies because its not. If you've ever tried hot yoga you know what I'm talking about but you won't see fat people in those classes, they would have a heartattack. So start with simple yoga classes, to build lean muscle and burn fat.

The advantage of this is it helps prevent imbalances in muscle growth and definition - the type of things that lead to injuries. If you work your whole body together, you'll establish a great base for more difficult cardio exercises.

Good luck dudes.

If you're looking for more difficult routines, check out crossfit:
Welcome to CrossFit: Forging Elite Fitness
and crossfit endurace:
Crossfit Endurance

These are fantastic/short workouts that destroy you (in a good way).
 
How is it in a semi-serious thread about weightloss, no one has mentioned celery?

This is a vegetable that literally has less energy in it than that required to decently chew swallow, and digest it. Also got loads of fiber, so you'll shit yourself silly without the need for a laxative.

Not to mention, good fresh celery is kind of sweet, so it does replace the sugar cravings, until starvation starts to kick in.
 
PeerFly - I seriously had to double read your intro post, I thought it was my own post.. haha

I've been doing near the exact same thing since right after Christmas, and I've lost around 20 lbs with a near effortless plan, besides the water, no soda, increase veggies, and i my case I eat a ton of fruit for the natural fruit sugars that help metabolism etc..

When you consider that I was barely above 200 to begin with, it's quite a weight loss, and I too have been feeling great.

I agree with several others, though, that some form of physical workout is a must less you want a super light, but also super soft body.. haha

I'm starting with all the stuff you can do impromptu, and without spending money on memberships, tools etc..

Push ups of various varieties (narrow, wide, inclined etc)
pull ups, same thing
Sit ups

The work-out is no doubt the hardest part for me to get going, primarily because the train is at a standstill, but once the momentum starts to pick up it'll be all good..

(ps) increasing sexual activity is another no brainer, and always enjoyable
 
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