Please help me in finding a weightlifting program for beginners

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If you don't mind....new question:

I've managed to get a nasty cold, I'm about 3 days in...I'm extremely congested, starting the cough-thing and not feeling 100%. No fever or signs of infection...but still, it's not fun. I really miss working out and I feel completely removed from all my usual routine (swimming, racquetball, biking, weight-training). I still want to continue making progress on losing weight and would like to maintain some semblance of my regimen...but I'm concerned that any serious exertion will result in compromising my getting better. What, if any, exercise can I still do until I'm done with this cold????
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The general rule about colds/viruses is that if you feel puny, don't work out. If you're just coughing but other than that energetic, go for it. Let your body be your guide. Just make sure to clean your station at the gym with some disinfectent spray when you are finished to be considerate to others, even if you are beyond the contagious stage.

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Chillen said:
I would like you to expand your thoughts on this section of your post:



If calorie deficits are correct for the "individual person" (and lets consider weight training and/or other exercise as equal, and not factor in any other diet regime, i.e. low carb, and assume the person is healthy), how can what one eats prevent one from shredding fat, when one can eat rather dirty under a deficit calorie diet, and still lose body fat?

Reading through the post, Its obvious your taylored your thoughts to the OP's situation and goals, and we have to bare this mind, I think.
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I'm curious why this calorie deficit thing came from. Conventional wisdom says that the amount you take in has to be less than the amount you burn to lose weight. It makes sense on paper... Nice and tidy, basic math. Only problem is that it doesn't really take into account the intracasies of the endocrine system and metabolism.

Insulin is a very powerful hormone, and even a small amount of it in your system can prevent fat metabolism. So you can have two people eating the same amount of calories, one eating a regular diet high in carbohydrates, the other eating the same amount high in protein, fat, and relatively low carbs and I'll give you 1 guess who would lose fat faster.

There are other factors obviously. For the purposes of this thread I am speaking in really broad terms. For example, some people are "carb tolerators" and no matter what they eat, they stay lean.

Although my own experience is highly anecdotal, I have experimented quite a bit with my macro ratios, and I eat a very high amount of saturated fat (not trans fatty acids as I touch very little processed foods), high in protein, and a ton of veggies, with generous portions of some nuts all throughout the day. I am not guessing, I know that I am eating more calories now than I did when I had a few pounds of bodyfat I could not shed.

I'm older so my metabolism has definitely slowed, but I can still knock out 3-5Kcals per day, and as long as I avoid foods that will spike my bloodsugar, I continue to drop bodyfat. I do consume about 60 grams of simple carbs when I work out. The key is only consuming carbs when your body is going to use them (nutrient timing). This isn't low carb so much as it is an insulin management diet. For myself (and my clients) I just try to maintain an even keel.

Another great book along these lines is "" by Adam Campbell (Mens Health) and Dr Jeff Voleck (UCONN). I was one of Adam's early test subjects for the book (I can't remember which page I'm on, but I'm in there).

University of Conn is doing some pretty cutting edge research on nutrition right now, not binding themselves by conventional wisdom. One of his proteges is a woman named Cassandra Forsythe, a brilliant nutrition researcher who incidentally wrote the nutrition portion of Lou's latest incarnation of the New Rules.

Another good book to check out along these lines is Gary Taubes' new book, .
 
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jpfitness said:
I'm curious why this calorie deficit thing came from. Conventional wisdom says that the amount you take in has to be less than the amount you burn to lose weight. It makes sense on paper... Nice and tidy, basic math. Only problem is that it doesn't really take into account the intracasies of the endocrine system and metabolism.

Insulin is a very powerful hormone, and even a small amount of it in your system can prevent fat metabolism. So you can have two people eating the same amount of calories, one eating a regular diet high in carbohydrates, the other eating the same amount high in protein, fat, and relatively low carbs and I'll give you 1 guess who would lose fat faster.

There are other factors obviously. For the purposes of this thread I am speaking in really broad terms. For example, some people are "carb tolerators" and no matter what they eat, they stay lean.

Although my own experience is highly anecdotal, I have experimented quite a bit with my macro ratios, and I eat a very high amount of saturated fat (not trans fatty acids as I touch very little processed foods), high in protein, and a ton of veggies, with generous portions of some nuts all throughout the day. I am not guessing, I know that I am eating more calories now than I did when I had a few pounds of bodyfat I could not shed.

I'm older so my metabolism has definitely slowed, but I can still knock out 3-5Kcals per day, and as long as I avoid foods that will spike my bloodsugar, I continue to drop bodyfat. I do consume about 60 grams of simple carbs when I work out. The key is only consuming carbs when your body is going to use them (nutrient timing). This isn't low carb so much as it is an insulin management diet. For myself (and my clients) I just try to maintain an even keel.

Another great book along these lines is "" by Adam Campbell (Mens Health) and Dr Jeff Voleck (UCONN). I was one of Adam's early test subjects for the book (I can't remember which page I'm on, but I'm in there).

University of Conn is doing some pretty cutting edge research on nutrition right now, not binding themselves by conventional wisdom. One of his proteges is a woman named Cassandra Forsythe, a brilliant nutrition researcher who incidentally wrote the nutrition portion of Lou's latest incarnation of the New Rules.

Another good book to check out along these lines is Gary Taubes' new book, .
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Reference your question on where the calorie deficit questions came from, your statement (below) at least with me, just "begged" that question to be asked. And, judging from your previous post (where I got the quote), I thought you could provide something rather interesting and informative, and one I could possibly learn more from.

It also addresses nutrition, and you might be surprised to find out why your diet is keeping your bodyfat on you. You are on track with several things, but I can see some things that you are eating that are preventing you from shedding fat, and it may not even be what you think.
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Thank you for your very detailed response and the time you had taken to post the information. I appreciate it very much.


Im still reading your response.




Best wishes to you, and thank you again.


Chillen
 
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Insulin is a very powerful hormone, and even a small amount of it in your system can prevent fat metabolism. So you can have two people eating the same amount of calories, one eating a regular diet high in carbohydrates, the other eating the same amount high in protein, fat, and relatively low carbs and I'll give you 1 guess who would lose fat faster.
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I take will take a shot at this guess. :)

With things considered equal, I would "guess" that the person on the high protein, high fat, low carb, would be the faster person with the fat loss, even if the calories were equal in both individual persons (and the two persons being equal).


This would be close to a ketogenic diet, then? Or are we talking "possible" carbs above this potential threshold?

I understand were not being real specific in the nutrient sense.

Correct?

EDIT: By the way, I used the Ketogenic diet to remove the last bit of fat tissue, when fat loss was getting rather stubborn, sub 10% to drop to 8%. Therefore, have some personal experience with the sort of diet you spoke of within your post. I will comment further 2morrow, off to bed.....THANK YOU!
 
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Yeah, if that's you in your avatar, then you're MY inspiration, Chillen. I'm a few months out from 40, probably around 12% bodyfat right now. I look a lot leaner than my OMRON says I am. I have pretty visible abs, and generally fit, but I have had my share of setbacks due to injury. A doozy of a car accident didn't help my situation.

That's why I'm so impressed with the fact that you're in such good shape. It's nothing big to me if someone looks that lean at 20. Not really even 28 (the best shape I've ever been in). But in our age group, we have busy schedules, families, careers, over-use injuries, wear and tear from accidents, topped off by the fact that we don't recover or heal like we did when we were young. If you can do it in this age group then you've really accomplished something!

Back to the diet... Not necessarily ketogenic as I don't really know (or care) if I'm going into ketosis. I may, but I'm not really measuring. I actually eat carbs on this plan... They are just all in the form of veggies so they don't spike my bloodsugar and subsequently my insulin.

My first experience with a ketogenic diet was the Body Opus diet (by Dan Duchaine). It was pretty hardcore. It was for competitive bodybuilders trying to get down to sub-five%. Getting that lean was important to me back then. I actually tested for ketosis using keto-sticks (gross, I know).

This diet is more of a maintenence diet, and it doesn't require the level of obsessive detail that other keto diets do. I don't even count calories anymore (did in the beginning). I eat when I'm hungry which is about every two-three hours, so the diet really does autoregulate after you get used to it. The first week or two are the hardest due to breaking the carb addiction.
 
JP:

Yes that is me in the avatar, at about 8% (8.5), and Im 46 years old (08-25-1961). I lost over 30 pounds, originally.

Thank you for your kind words.

And, I really do appreciate your insightful posts you have made.



Chillen
 
Wrangell....I think we should run with "let's just agree to disagree" or something like that. I'd like to think we both have good intentions, just different ways of expressing it...and text on a monitor doesn't do much to help matters.

JP, thanks for the tip. I generally workout in my home gym, so infecting others isn't very likely...but it's always good to be clean.

With all this discussion, quick note...seems like those people on "Biggest Loser" drop all sorts of weight really quick, like the body eagerly welcomes falling from the 25-40% body-fat range with just moderate diet/exercise.....yet, once we try to get below 10% it gets really tricky, especially if one intends on keeping lots of muscle. Perhaps much like low heart-rates, everyone just has some form of genetic design that they'll hit a certain low-BF% and then bottom-out unless they go to extremes. Makes sense, not sure if it's accurate...but it makes sense to some degree. Not trying to segue, just "rambling". ;)
 
jpfitness said:
Yeah, if that's you in your avatar, then you're MY inspiration, Chillen. I'm a few months out from 40, probably around 12% bodyfat right now. I look a lot leaner than my OMRON says I am. I have pretty visible abs, and generally fit, but I have had my share of setbacks due to injury. A doozy of a car accident didn't help my situation.
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My wife made the comment the other day, that I had a "teenage-like" body, and I took that as a compliment, he, he, especially at 46, lol. In addition, my wife (who is 47) is the very one that said I "couldnt" get muscular and have a "six pack" at my age, that it took youth, and mine was gone. During this time, I wasnt interested in what others felt "what my goal should be, ie bulk, etc", nor whether they liked it (opinions on this subject are like "butt-holes" its seems everyone has them), but only interested in the "realistic" goal I set for myself and what made me happy, not what others feel that "could" make me happy.

What she didnt know at the time, is I just took this as her personal opinion based upon no actual foundation, and my belief had a more "superior" foundation in knowledge through studying and reading on various material applicable to my situation. If I had listend to her (at the time) I would have gotten no where.

I was bound and determined to make some life style changes when I started. I could have posed as Santa without pillows, at one time (poking fun at myself). Considering I only gained "about" 30 pounds of unwanted weight in over 20+ years of eating like crap, and not "regularily" exercising, this wasnt too bad. And, considering the "time" it had taken to gain this 30 pounds in contrast to the "time" it had taken to take it off: the time to take it off was far less, a much more enjoyable ride, and the end result and associated feelings are nearly "unspeakable".

There were many, many times, I had to do things "I didnt want to do", "didnt feel like doing", and "didnt like doing", but----did them. This is no different than life in general, IMO, and when certain goals are wanted to be achieved one needs to realize these "same type" issues arise, and have to be overcomed in order to be successful. These: "I didnt want to do", "didnt feel like doing", and "didnt like doing"----have many faces , and I believe can play a "key" role in many failures (and potential success) when life in general and the goals ones seeks.......mesh together.

I had to "suck it up" many times, and we have to do this in our lives, at times, and believe if one "wants" their goal, bad enough, they will "suck it up" and do "what it takes" to get the job done (when there is still a "choice" to take action "positive toward ones goal). I firmly believe "everyone" has it in them to get the "job done", and is one of the VERY REASONS I act the way I do on this forum: Keep battling, keep fighting, do not give up and one will find what they persistantly seek and desire. I found mine and they can find theres, I BELIEVE.

While I can not change nor have control over my age, I can have "some" degree of control over the body and health I carry into my late 40's and beyond. Once I had psychological issues taking my shirt off to swim, now I am proud of it and look forward to it (makes all the work worthwhile, and can even assist with ones outlook and mental attitude toward things in life). I will not deny it makes me feel wonderful when people half my age or at or near my age making comments on how I look, and commenting that they cant believe I look like that nearing 50. ROCK ON!

Once (and for many, many months), I used to go in my garage gym and see the "motivational" pic hanging in the garage of the person I want to be "like", and my "fat butt" (speaking of myself, please no one take offense) beside it. Now, this pic is "replaced" with my own along with the pic of my former self. I stared at that fricken pic far to long, and it was coming down, baby. Going down....because I have the "sh@t" to bring it down.


That's why I'm so impressed with the fact that you're in such good shape. It's nothing big to me if someone looks that lean at 20. Not really even 28 (the best shape I've ever been in). But in our age group, we have busy schedules, families, careers, over-use injuries, wear and tear from accidents, topped off by the fact that we don't recover or heal like we did when we were young. If you can do it in this age group then you've really accomplished something!
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Thank you for your kind words, JP. Fortunately, I havent had any major accidents. I have had my teeth knocked out and cracked and broken ribs, during my 12+ year career as a police officer during the legal commencement of my official duty, but other than this nothing else to speak of. My aging body responds rather well to diet and rather "simple" weight routines, and boy "if" I would have known this in my prime, and couple this with my drive and determination, it would have been something. But, I dont fret over something I cant control, and move on ahead, and ROCK what I have now, baby!

In "some ways" we have more going against us then persons in their "prime", for example, 1. Lower testosterone levels (aging process), 2. Possible longer recovery, 2. Possible tendon/joint complications, 3. slower metabolism (aging process, but can be improved through exercise), to name a few. And, likewise I had to make some adjustments along my goal path to get the job done. I went into my goal realizing and recognizing the limitations, but at the same time didnt allow it to provide limits to my abilities at the same time.

Back to the diet... Not necessarily ketogenic as I don't really know (or care) if I'm going into ketosis. I may, but I'm not really measuring. I actually eat carbs on this plan... They are just all in the form of veggies so they don't spike my bloodsugar and subsequently my insulin.
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I know this depends on the client, but would you reccomend a low carb approach (say on average) in contrast to a more traditional approach (say just a deficit, and recommended levels of nutrients)?

My first experience with a ketogenic diet was the Body Opus diet (by Dan Duchaine). It was pretty hardcore. It was for competitive bodybuilders trying to get down to sub-five%. Getting that lean was important to me back then. I actually tested for ketosis using keto-sticks (gross, I know).
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Can you give more information on the "Body Opus diet", I would be interested in reading on it, if nothing else to gain some insight.

JP........wish you the best in all that you set out to do for yourself, in business, and in your life in general.


Many thanks for your posts in this thread.

ROCK ON!



Chillen
 
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Chillen, the original name for the diet (before it got written up as a book) was "Adam's Diet," and you can read about it here.

Adam Campbell and Dr Voleck later went on to publish it as the TNT Diet. It provides a lot more detailed information, but if you want a start on it check out that thread.

Not that you need to (you lean bastard!). :p
 
Thanks for the link, JP.

Off to read and learn, Thank you!



Chillen
 
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