RE: I Hate My Body
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RE: I Hate My Body - 1/2/2006 9:43:11 AM
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danmirage
Posts: 6023
Joined: 11/20/2005
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For what it is worth, using weight training along with cardio will raise your caloric burn and lose you the size faster. And it will not necessarily build muscle:
Do reps in the 15-25 range.
You can not starve yourself and expect lose weight...so you need to be sure that you are getting your maintenance and using cardio to get the -500 calories...
As you lose weight, your caloric needs will drop...make up for this with slight diet adjustments every 5 pounds (-75 about calories) and changes in cardio/training.
Your goal should be no more than 2 pounds a week loss. More than that and the body resists you and tricks you! Also you will yo-yo, meaning the body will lose muscle which slows the metabolism and then it will store nearly everything you eat as fat! Fat cell replenishment is a priority in starvation.
Make sure to change the intensity of your cardio every week: If you want to keep the body losing the weight, you have to keep it in a state of adaptation and change.
This means start your cardio with 3 days at 30 minutes low perceived intensity (1 week) , then switch to moderate perceived intensity(1 week), then high perceived intensity(1 week). Then change the type you do and start at moderate perceived intensity (1 week), etc...
Variables to modify:
The the intensity of your training...slower/low intensity, moderate speed and intensity, high speed and intensity, intervals
The length of time you train...from 20 minutes, to 30 minutes, to 40 minutes, to 50 minutes, to an hour.
The type of exercise you do...bike, rowing, elliptical trainer, treadmill, walking, etc
The frequency with which you train...3 days a week, to 4 days a week, to 5 days a week, to 2x day 3 days a week
A note about this...change your frequency only as a last resort!!! The more frequently you do cardio, the quicker the body adapts and the LESS you get from it!!!!! Be sure to take 1 full week at least every 3 months doing NOTHING!!! In addition to other benefits, this de-conditions the body so that when you come back your body is more responsive again. When you come back, start your training at 30 minutes 3x week and moderate intensity with a new type of cardio.
Then increase the intensity (2-3 weeks), then try interval training (2-3 weeks), then switch the type of cardio and start the new type at moderate (2-3 weeks), then high (2-3 weeks), then intervals (2-3 weeks), then switch and repeat. Then add 10 minutes and go 40 at moderate (2-3 weeks), then high (2-3 weeks), then intervals (2-3 weeks).
After 3 months...REST and come back and repeat the pattern.
IF after 1-2 weeks you are not seeing any loss of body fat weight, you may need more time. If you still see nothing, you may need another day.
Be sure to get at LEAST 8-12 cups of water a day..preferably more
A multivitamin will help support your change.
Sufficient sleep (8 hours) also helps.
Avoid stress and depression as these slow fat losses.
Do you know your caloric target?
Go here to read up on this:
Caloric calculator <---- link to click
there is a calculator at the bottom of the post. Use the weight loss column.
(Remember that as your weight changes...this number changes)
Then go to fitday.com and use their free journal as a planner and try to create a menu of foods that fulfills this with around this range:
Protein-15-30%,
carbohydrates-40-75%,
fat-10-30%
The ideal range of protein for growth is .6-.9 grams per pound of body weight.
If you are a light eater and meats sit like a brick in your tummy then go for the lower part of the range.
If you enjoy meats and could eat them many times in the day, and they give you energy...go for the higher end.
Target the fat % on the scale proportionate with the protein.
Then inversely proportion the carbs to the protein.
I.E.
Protein-20%,
carbohydrates-65%,
fat-15%
Let us know how it goes and if you hit a plateau, let us know...we can talk you past a sticking point.
Just one more thing....stay healthy. 
< Message edited by danmirage -- 1/2/2006 10:44:24 PM >
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to No Quarter)
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RE: I Hate My Body - 1/3/2006 5:21:28 PM
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bodybuilding is life
Posts: 459
Joined: 11/18/2005
Status: offline
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Yeah Dan you sure do know your stuff. I totaly agree with Dan, just because you lift weights doesn't mean you'll get big and bulky. I've never had to really lose weight before but i used to run alot while working out. My old neighbor used to bike all the time. He was very fit, and he never lifted.. He wasn't very strong but had very high stamina and looked great for his age. Bikeing is a great and fun way to lose weight. Though depending if your going up hills and stuff it could take longer than running. ( gears etc...)
(in reply to danmirage)
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RE: I Hate My Body - 2/7/2006 9:06:18 PM
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Vario
Posts: 521
Joined: 5/11/2005
Status: offline
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Sent you a pm of encouragement marchhare.
_____________________________
Squat 385, Bench 235, Deadlift 450 @ 181.
(in reply to bodybuilding is life)
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