HTF Do I drop 20 permanently
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I've had really great luck with a simple diet. |
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My recommended diet |
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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... |
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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. |
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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. |
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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. |
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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!! |
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I've been swamped with work lately (as in the last five years) and the time available for cardio has suffered greatly as well. |
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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. |
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i have no formal education in this area, so i can only speak from personal experience. |
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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... |
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All the above advice is really fine but like Beagle said its all math...... |
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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 |
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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. |
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camhead wrote: Is that a 5.8, 10a, or a 12a?@ 210 lbs., lets assume its a 5.8 (and a slab at that!) :) |
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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. |
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calories in = calories out is BS. Try eating 1500 calories of twinkies daily and see where that gets your fasted blood glucose. |
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Monomaniac wrote: @ 210 lbs., lets assume its a 5.8 (and a slab at that!)ZING! |
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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. |
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"calories in = calories out is BS. Try eating 1500 calories of twinkies daily..." |