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HTF Do I drop 20 permanently

Jacob Dolence · · Farmville, VA · Joined Jun 2006 · Points: 806

I've had really great luck with a simple diet.

Nothing processed.

No unnatural sugars, and very little sugar in general.

Lots of vegetables.

Making stuff spicy so I don't eat as much.

Lots of good quality lean meat.

Peter Pitocchi · · Unknown Hometown · Joined Oct 2009 · Points: 70

My recommended diet

diet

Goran Lynch · · Alpine Meadows, CA · Joined Jul 2008 · Points: 6
Jon H wrote:Just to dispel a myth.... cardio is not the best fat burner. High intensity large-muscle recruitment is known to be the best fat burner. Think Olympic Lifts... clean and jerk, squats, etc. That is what ramps up your metabolism and starts burning calories.
Large muscle lifts (and, really, weight lifting in general) promote growth or maintenance of lean muscle mass, and therefore, in combination with a reduction in calories, help shift body composition and reduce body fat percentage. Cardio, in contrast, tends to make us very hungry and not stress muscles in a way that encourages (substantial) hypertrophy, so body composition changes can only come through disciplined calorie restriction, which is bordering-on-absurdly hard to manage when burning through so much fuel on a daily basis.

That said, in terms of calories burned during exercise, I don't think that lifting burns anywhere near the calories that disciplined cardio does. The total number of calories used in a a 1rm deadlift is really pretty minimal and while those big lifts will cause additional calories to be spent over the next few days as your muscle repairs and grows (slightly) larger, it's hard to imagine that the total calorie consumption is even within an order of magnitude of, say, cycling. A decent male cyclist burns 1100-1400 calories in a fairly casual 2 hour ride, and can repeat that ride, well, as many days in a row as he wants. A power-lifter is, in contrast, ill-advised to lift big on multiple consecutive days.

Then again, I don't know --- and would love to get --- an accurate estimate of the full (metabolic) energy consumed by a lifting routine...
England · · Colorado Springs · Joined Aug 2008 · Points: 270

Try picking up, Bragg Apple Cider Vinegar(ACV) book, and read it cover to cover. Well I did skip the God stuff, but the ACV has done wonders for my body, and weight, and no more arthritis. Stuff like fasting once a week to eliminate toxins REALLY works. I eat mostly organic raw vegies, and fruit, and only cook using the wok. I'm pretty close to a vegan, but do eat an egg white every once in a while. Just had a check-up last week, and have the blood pressure, and cardio of a very fit teen. Get started NOW!!! The crap you've been eating for years has built up as toxins in your body. I know, I used to eat TONS of fried food, and salt everything....a slow death for sure. Stay away from the tobacco, I think that one explains itself.

Laura Pyle · · Evergreen, CO · Joined Feb 2006 · Points: 5

Vegan and vegetarian diets have been shown to prevent and reverse diabetes, even without greatly reducing portion size. Of course, stay away from refined carbs. It's been working for me when nothing else would.

B Gilmore · · AZ · Joined Nov 2005 · Points: 1,260

The only way to do it is to eat fewer calories than you burn during the day. It doesn't have to be paleo or vegan or Zone, you could be eating donuts and drinking beer. Just do more and eat less and you 20#'s will melt away.

AGParker · · San Angelo, TX · Joined Oct 2009 · Points: 20

Not to discount anecdotal evidence, as I know that science is not perfect, but a brief review of scientific literature on various diets on weight loss, cardiovascular disease risk, type II diabetes risk, etc will show you that there is no magic diet out there. You must simply reduce caloric intake. Low fat, high carbohydrate diets work equally as well as low carb, high fat/protein diets. The question you need to ask yourself is what diet are you most likely to be able to follow long term. As Beagle said, you just need to eat less and move more. Avoid as much processed foods as possible and focus on eating vegetables, fruits, whole grain breads, pastas, and cereals, and lean meat and dairy. In my personal weight loss experiences, I only lose weight when I am hungry most of the day. That is my best indicator that I am losing weight. The problem with that is it makes me grumpy all the time. Like I suggested before, you just need to find what works best for you. Good luck!!

Anonymous Spraying Account · · Unknown Hometown · Joined Sep 2007 · Points: 0

I've been swamped with work lately (as in the last five years) and the time available for cardio has suffered greatly as well.

I've found that HIIT/tabata is a *really* nice compromise when I just don't have the time for a long bike ride/swim/run. In theory it does good stuff for metabolism and endurance, despite being 'sprint' oriented. In practice, I can do it in an hour in the basement w/o any equipment beyond floor mats, it's surely better than nothing on all fronts, and I am absolutely wrecked afterwards. ;)

(( Within the structure of 20-30 second sprint intervals, I can choose to be more cardio-oriented (straight up sprinting, ceiling hops, knee slaps) or more strength-oriented (pushups, shoulder presses, crunches) depending on what I'm working towards. And there's a huge variety of body-weight / light-dumbbell excercises out there, so it doesn't get too repetitive. ))

Caveat: Although I've been in a place where I've needed to lose 5-10 pounds from time to time, I've never actively worked at losing weight -- so I'm coming from a general fitness point of view, not a dieting one.

JPL · · Fort Fun · Joined Aug 2006 · Points: 10

I have had very good results with the Primal Blueprint plan (a variation of Paleo). I have lost a solid 15lbs. in 6 weeks by diet alone. This plan is really more a way of life as opposed to a diet. I look back at my old eating habits and I can't believe how much refined carbohydrate I consumed on a daily basis. I can never return to those old habits.

Google Primal Blueprint and you will no doubt find the information. I found the free ebook describing the plan and the user created cookbook the most helpful. The forum is full of info as well.

I will also mention that with this plan I am generally not hungry all the time. I eat high quality protein/fat/veggies/fruit until I feel full. No calorie watching on this plan, just eat the right food when you are hungry. I curb my sweet tooth with a bit of 85% pure dark chocolate once in awhile.

One difficulty I have had with this plan is that on crag days you need to prepare your meals ahead. Most things that comes in a wrapper (energy bars etc.) are probably not the right food for me.

Good luck in your pursuit.

-JPL

C Scariot · · Unknown Hometown · Joined Jan 2006 · Points: 0

i have no formal education in this area, so i can only speak from personal experience.

i lost a lot of weight (15-20 lbs), and have kept it off for several years, immediately after i gave up nearly all meat and increased my vegetable intake. i do eat fish on occasion. i am not against others eating meat. just seemed to work well for me. i do, however, cringe when i hear all the 'paleo' talk. not b/c its ineffective, but because so many of those folks that i know are like overly judgemental vegans, but on the other end of the spectrum.

i also exercise a lot, probably more than most people have time for. i did find that muscle recovery was an issue when my protein intake went down, so i have been supplementing with whey protein powder - not to gain muscle mass, only to aid in recovery. seems to work for me.

another weight loss method that works for me is splitting my workouts into a morning and evening session. i think its good to get a twice a day boost in metabolism.

again, only my own personal experiences. different things are likely more effective/plausible for different people.

on a lighter note, the book 'the 4-hour body' has a chapter titled 'the slow carb diet: how to loose 20 pounds in 30 days without exercise.' maybe your answer can be found there....

good luck!

C Scariot · · Unknown Hometown · Joined Jan 2006 · Points: 0
Beagle wrote:The only way to do it is to eat fewer calories than you burn during the day. It doesn't have to be paleo or vegan or Zone, you could be eating donuts and drinking beer. Just do more and eat less and you 20#'s will melt away.
i'm fairly certain that beagle's secret is vodka, with a crystal light mixer. just a hunch...
Coppolo · · Denver, CO · Joined Jun 2010 · Points: 10

All the above advice is really fine but like Beagle said its all math......

The easiest and most efficient way to loose weight is to measure your caloric intake and outtake against your Resting Metabolic Rate.

Your general RMR @ 50yrs/6'1" /210 is 1859 calories.

There are roughly 3500 calories in a pound.

You need a 70,000 calorie deficit to lose 20 lbs.

If you sit around all day and eat the recommended 2000 calories you will incur a 141 calorie daily surplus. In a year, you'll gain just under 15 lbs.

If you sit around all day and eat 1500 calories, in a year you'll lose 37 pounds.

If you supplement this caloric deficit with an active lifestyle you'll see "Biggest Loser" results.

To lose 20 lbs in 2 months, averaging 2.5 calories a week, you need a weekly deficit of 8750 calories.

Actively ascending a route for 45 minutes @ 210 lbs burns 784 calories.

A round of golf, carrying your clubs @ 4hrs 15 mins burns 2234 calories.

There are 170 calories in a 12oz Quality IPA

There are 755 calories in a Chipotle Chicken Burrito, without sour cream and guacamole.

I'm a logic nerd who used this formula to lose fat and redistribute my muscle mass in 2004. It may not appeal to all types of brains but its the fundamental behind commercial diets.

In the end you could sit around all day on your ass for 9 months eating and drinking 1600 calories of donuts and and beer and lose your 20 lbs.

FYI as you lose weight and get older, you RMR changes.

and btw, thats 7 Dunkin Donuts glazed, and 2 Harpoon IPAs to wash 'em down.

Elijah Flenner · · Fort Collins, CO · Joined Jan 2001 · Points: 820

As I understand it, the notion of calories in and calories out is not really correct. I don't think researchers understand everything yet, but calories in liquids seem to be different than calories in other foods. Calories from different sources are metabolized differently, but the full picture is not understood. I recommend checking out this website for more information

www.shapeup.org

and reading some of this

shapeup.org/atmstd/sud10v3/…

for a better idea on how to reasonably lose weight and keep it off.

camhead · · Vandalia, Appalachia · Joined Jun 2006 · Points: 1,240
il cop wrote:Actively ascending a route for 45 minutes @ 210 lbs burns 784 calories.
You know, I'm sure you got this off of one of those stock "calories burned per activity" websites, but as a climber you should know better than to post such a stupid statement.

"actively ascending a route for 45 minutes?" WTF does that even mean? Is that a 5.8, 10a, or a 12a? assuming good technique or bad technique? jughaul or slab? with or without kneebars? blablablablabla.
Monomaniac · · Morrison, CO · Joined Oct 2006 · Points: 17,295
camhead wrote: Is that a 5.8, 10a, or a 12a?
@ 210 lbs., lets assume its a 5.8 (and a slab at that!)

:)
camhead · · Vandalia, Appalachia · Joined Jun 2006 · Points: 1,240
Monomaniac wrote: @ 210 lbs., lets assume its a 5.8 (and a slab at that!) :)
Come to think of it, I'll bet that Elvis Leg burns a LOT of calories. Probably even more if you're wearing Sportiva Cliffs.
Tyler Wick · · Bishop, CA · Joined Oct 2010 · Points: 200

calories in = calories out is BS. Try eating 1500 calories of twinkies daily and see where that gets your fasted blood glucose.

I suggest getting educated on the subject, there are multiple routes to take. Sounds like your first goal should be getting some insulin sensitivity back.. Eating lower carb real food and fewer times a day will go a long way toward achieving this.

Whatever you do, don't go vegan!

Ryan Kelly · · work. · Joined Oct 2006 · Points: 2,960
Monomaniac wrote: @ 210 lbs., lets assume its a 5.8 (and a slab at that!)
ZING!
RockinGal Moser · · Boulder CO · Joined Jan 2008 · Points: 30

I recommend the South Beach diet, developed by a doctor for his cardiac and (pre) diabetic patients. My doctor recommended it to me. Easy to stay on. I've lost 15 pounds and kept it off for almost 2 years.

nrd · · Unknown Hometown · Joined Apr 2010 · Points: 0

"calories in = calories out is BS. Try eating 1500 calories of twinkies daily..."
this guy tried it:
cnn.com/2010/HEALTH/11/08/t…

Guideline #1: Don't be a jerk.

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