Emilia Posted March 16, 2014 Share Posted March 16, 2014 (edited) Since starting this lifestyle change in oct 2013 after stopping and starting. I have decide to carry on and not stop no matter what. My new fri and sat night rave is now at the gym as my gym opens 24hr. I have cut out white carbs completely, i go gym 4/5 maybe 6 days a week. I noo longer drink fizzy and stopped eating after 7pm. I got on the scale after starting from 13st 12pounds, i am now proud to say i weight 11st 13pounds. I hope to keep this up. probably too often because you don't train effectively as TFY said earlier on the thread: use weights. This means every aspect of your workout whether it's abs, your back, your legs. No vibrating plate, elliptical and other pointless machines that do absolutely nothing. You watch women that go to the gym 4 times a week and remain with high body fat % because they do this low-intensity, useless cardio based workout. I go 3 times a week for an hour, hour and a half max. One of those sessions is deadlifts (first 40 seconds of this clip), the others are general weight training (free weights) including farmer walk, russian twist with weight plates, squats, lunges, leg press, etc and the third session is boxing or more weight training. This is roughly 3-4 hours a week. Sustainable long term. I have been doing versions of these for years. Sometimes I manage 4 sessions a week but usually only 3. Don't worry whether your carbs are white or not. Makes no difference in the scheme of things. Ditto what time you eat. Burn the calories and eat according to your aim (ie increase/decrease carbs and protein according to what you are trying to achieve). Intensity is key. Without it, you are completely wasting your time. Edited March 16, 2014 by Emilia 1 Link to post Share on other sites
Author faithfully Posted March 19, 2014 Author Share Posted March 19, 2014 probably too often because you don't train effectively as TFY said earlier on the thread: use weights. This means every aspect of your workout whether it's abs, your back, your legs. No vibrating plate, elliptical and other pointless machines that do absolutely nothing. You watch women that go to the gym 4 times a week and remain with high body fat % because they do this low-intensity, useless cardio based workout. I go 3 times a week for an hour, hour and a half max. One of those sessions is deadlifts (first 40 seconds of this clip), the others are general weight training (free weights) including farmer walk, russian twist with weight plates, squats, lunges, leg press, etc and the third session is boxing or more weight training. This is roughly 3-4 hours a week. Sustainable long term. I have been doing versions of these for years. Sometimes I manage 4 sessions a week but usually only 3. Don't worry whether your carbs are white or not. Makes no difference in the scheme of things. Ditto what time you eat. Burn the calories and eat according to your aim (ie increase/decrease carbs and protein according to what you are trying to achieve). Intensity is key. Without it, you are completely wasting your time. Thank you, i tried watchinh the vid but didnt understand it. Is there other vid i can watch?? So no vibration plate is what ur saying?? What about cardio?? Link to post Share on other sites
Emilia Posted March 19, 2014 Share Posted March 19, 2014 Thank you, i tried watchinh the vid but didnt understand it. Is there other vid i can watch?? So no vibration plate is what ur saying?? What about cardio?? Cardio is good, I use the rowing machine to warm up and sprint sometimes. I try to go for a 5km run every now and then but as a rule don't waste time/effort/energy on the elliptical or don't do anything that doesn't get my heart rate up quite high. Don't worry about the clip, it was just to show a deadlift. My point is that it's about weight training, getting your heart rate up, using free weights to get your whole body involved, body weight stuff like push ups, squats, lunges (these you can do with weights too), sit ups, russian twists (can't recommend them enough). Burn fat, build a little muscle to replace lost tissue (rather than just get skinny) and use food as fuel. I think seeing food as fuel is the key to keep weight at a good level. 1 Link to post Share on other sites
thefooloftheyear Posted March 19, 2014 Share Posted March 19, 2014 Cardio is good, I use the rowing machine to warm up and sprint sometimes. I try to go for a 5km run every now and then but as a rule don't waste time/effort/energy on the elliptical or don't do anything that doesn't get my heart rate up quite high. Don't worry about the clip, it was just to show a deadlift. My point is that it's about weight training, getting your heart rate up, using free weights to get your whole body involved, body weight stuff like push ups, squats, lunges (these you can do with weights too), sit ups, russian twists (can't recommend them enough). Burn fat, build a little muscle to replace lost tissue (rather than just get skinny) and use food as fuel. I think seeing food as fuel is the key to keep weight at a good level. Great points... ' I agree with this..Any exercise is better than nothing, but I see out of shape people on stationary bikes or ellipticals, just "cruising" along..You will go relatively nowhere with that but waste time....heck, if you are going to do something like that at least join a spin class where they bump the intensity.. Weights give you a better bang for your buck...every time...true for men and women alike.. Focus on core, full body movements, esp squats..People use all types of excuses for not squatting(bad on knees, makes your ass huge, etc)...Most of it are myths..If you use proper form there is no better single exercise you can do..People who religiously squat arent just gaining the benefit of nice quads, but it will make your whole body stronger and more fit.. Also agree on the food as fuel mindset... TFY Link to post Share on other sites
Recommended Posts