Journey, Not A Destination

Thanks! I'm getting there, slowly but surely...at 150 I will put some more pics up.
 
Hey Steve, you mentioned how a good balance of Omega 3 and Omega 6 is paramount to good health, but what amount of Omega 6 is healthy and what are some easy ways to obtain it?

Thanks!
 
Hmm-you could probably help me. I want to be bigger but am very prone to getting a fat belly . I don't gain weight anywhere but in my gut so it's hard to try to get bigger. Any tips for building muscle when you have to do cardio and eat low calorie foods to lose weight? I mainly just want bigger arms and want my abs not toned but popping out. HELP
 
Steve said:
I think one of the main things trainers are lacking in general (besides knowledge pertaining to fitness and nutrition in most cases) is human development/psychology.

I always say, have to fix the mind before you can fix the body.

What PT course were you thinking about Wishes? There are so many out there, but only a handful that are reputable IMO. My favs are NSCA, ACSM, NASM.
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Not entirely sure, there was a 8 week very very intensive course which gave you PT, nutrition/fitness/ and some other stuff (its been a couple months i dont recall all of it). or you could do it evenings over 7 months.
Im not sure what NSCA, ACSM, NASM are, I think NZ has different standerds (though i'm a high school dropout so know very little about the education system).
My thoughts were start small, get into it, see if its what i want to do, if so then work my way up once im in the industry doing other courses that support it.

So ... is that your car in your gallery? *drool*

The other girls can go gah gah over your body, ill content to drool myself silly over the car :D~~~
Nothing like a bit of speed and spin to go wild on :D
 
Spraypainsos said:
Hey Steve, you mentioned how a good balance of Omega 3 and Omega 6 is paramount to good health, but what amount of Omega 6 is healthy and what are some easy ways to obtain it?

Thanks!
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When it comes to fats, a general recommendation I like to make is approx. .5 grams per pound of body weight or 50-100 grams for starters, and most of this should come from the good stuff.

Things that are in my diet as a staple include olive oil, udo's oil, flax, and fish caps.
 
collegeri said:
Hmm-you could probably help me. I want to be bigger but am very prone to getting a fat belly . I don't gain weight anywhere but in my gut so it's hard to try to get bigger. Any tips for building muscle when you have to do cardio and eat low calorie foods to lose weight? I mainly just want bigger arms and want my abs not toned but popping out. HELP
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You can't lose fat and gain muscle at the same time, generally. So pick a goal you want to shoot for and work toward that first. Let me know, and I can offer some advice, but you would probably be better served reading through this journal, at least some it, as a lot has been covered, more than I could ever explain to you in one single post.
 
wishes said:
Not entirely sure, there was a 8 week very very intensive course which gave you PT, nutrition/fitness/ and some other stuff (its been a couple months i dont recall all of it). or you could do it evenings over 7 months.
Im not sure what NSCA, ACSM, NASM are, I think NZ has different standerds (though i'm a high school dropout so know very little about the education system).
My thoughts were start small, get into it, see if its what i want to do, if so then work my way up once im in the industry doing other courses that support it.

So ... is that your car in your gallery? *drool*

The other girls can go gah gah over your body, ill content to drool myself silly over the car :D~~~
Nothing like a bit of speed and spin to go wild on :D
Click to expand...

Yuppers, that's my car. :D Thanks Wishes, it is a lot of fun to drive. If you were near by, I'd let ya take if for a spin!
 
so much for behaving lol
5 pages in one evening???????? women lol (like i didn't know that would happen hehehe)
good morning :D
Lena
 
Hi Steve, I've been reading thorugh your diary (at least I managed the first 30 pages last night, so I still have a long way to go) and I think I'm getting a hang of the whole weight loss/muscle building thing. If I tell you what I think I understand, could you tell me if I'm making sense or if I'm still way off here?

1. You can't lose weight (fat) and build muscle at the same time.

2. If you eat at your maintenance level and don't exercise, your weight will stay the same.

3. If you eat around 200-300 calories below your maintenance level and don't exercise, you will lose weight. (I figure this weight loss will be pretty slow and steady.)

4. It's better to cut your calories by a small amount because if you go down to (say) 1200 calories, your body will go into starvation mode, and your weight loss will stall after a fairly short time.

5. If you are losing weight and not doing any resistance training, you will lose muscle as well as fat.

6. By doing the right amount/kind of resistance training while you are losing weight, you can force your body to lose fat, while you maintain the muscle you have. (I figure this will make it seem as if you get results quicker because the fat will disappear quicker, and you will start to see a better shape.)

7. If you eat above your maintenance level and do the right amount/kind of resistance training, you will gain muscle, but you will also gain some fat.

8. If you eat above your maintenance level and don't exercise at all, you will gain fat.

9. If you are wanting to lose weight, SS cardio will burn calories, but HIIT is better because it continues to burn calories after you stop exercising.

That's all I can think of right now.

I decided about a week ago that I wanted to lose more weight, and I immediately started with the cutting calories right down/doing lots of SS cardio approach. From reading your posts and seeing that's not the best way, I've increased my calories again, and I'm looking into the right kinds of exercise.

I'll probably be back to ask loads of questions, if that's OK with you.
 
Alibran said:
Hi Steve, I've been reading thorugh your diary (at least I managed the first 30 pages last night, so I still have a long way to go) and I think I'm getting a hang of the whole weight loss/muscle building thing. If I tell you what I think I understand, could you tell me if I'm making sense or if I'm still way off here?

1. You can't lose weight (fat) and build muscle at the same time.

2. If you eat at your maintenance level and don't exercise, your weight will stay the same.

3. If you eat around 200-300 calories below your maintenance level and don't exercise, you will lose weight. (I figure this weight loss will be pretty slow and steady.)

4. It's better to cut your calories by a small amount because if you go down to (say) 1200 calories, your body will go into starvation mode, and your weight loss will stall after a fairly short time.

5. If you are losing weight and not doing any resistance training, you will lose muscle as well as fat.

6. By doing the right amount/kind of resistance training while you are losing weight, you can force your body to lose fat, while you maintain the muscle you have. (I figure this will make it seem as if you get results quicker because the fat will disappear quicker, and you will start to see a better shape.)

7. If you eat above your maintenance level and do the right amount/kind of resistance training, you will gain muscle, but you will also gain some fat.

8. If you eat above your maintenance level and don't exercise at all, you will gain fat.

9. If you are wanting to lose weight, SS cardio will burn calories, but HIIT is better because it continues to burn calories after you stop exercising.

That's all I can think of right now.

I decided about a week ago that I wanted to lose more weight, and I immediately started with the cutting calories right down/doing lots of SS cardio approach. From reading your posts and seeing that's not the best way, I've increased my calories again, and I'm looking into the right kinds of exercise.

I'll probably be back to ask loads of questions, if that's OK with you.
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Hi, Ali is it? Thanks for taking the time. :)

You have a lot of the basics right.

Few comments.

With regards to number 2, maintenance can be achieved by eating more and exercising more too. It does not have to exclude exercise. Maintenance is simply the theoretical point where you are consuming just enough calories to sustain yourself, this including breathing, digesting, activity, etc. So if one of these variable go up, such as eating or exercising more, technically, you could eat more to retain maintenance.

With regards to number 3, any deficit will lead to a loss of tissue. However, the deficit that is optimal will be different for each person. I like to start with a 15-20% reduction from maintenance for most. However, things to keep in mind include, the more weight you have to lose, the deeper of a deficit you can go into without invoking a loss of lean tissue as well as the starvation response.

With regards to number 4, I mainly avoid very deep deficits (ex. maintenance is 3500 and cutting cals down to 1200) not so much for avoidance of the starvation response, but more-so for long term, lifestyle adherence. 1200 cals just isn't sustainable for most over the long haul, and with such a low cal intake, it becomes difficult to get all of the required nutrients in. The starvation response is an overly emphasized issue IMO, however, it is also a very real phenomenon. Does it halt weight loss entirely? No. See anorexia. Anorexics keep cutting to dangerous levels in caloric intake, and although the starvation response is triggered to try and sustain life, they go below any level of energy consumption that is manageable for your body, so it has no choice but to expend tissue. This said, you can see how invoking the starvation response is unnecessary. You don't want to play the game of always trying to stay below an ever-slowing metabolism, constantly having to cut cals.

With regards to number 5, whenever you invoke a calorie restriction or energy deficit, you will lose both muscle and fat.

With regards to number 9, HIIT is not necessarily better than SS cardio. This comment is very dependent on goal and individual. If your goal is weight loss, yes, energy balance is the ruler of success. And triggering a larger energy expenditure is optimal, which can be accomplished by use of HIIT types of training. However, since it is individual too, it may not be right for you. It depends on your health and fitness level. It is a very energy intensive mode of exercise, and if there are any medical issues (CAD, hypertension, hypercholesteralemia, etc) you should get cleared by a doc first. Also, if you have not previously conditioned yourself, it would be better to gradually work toward such an energy intensive exercise. Start with SS, move to IT, than HIIT. Progression is the name of the game.

Hopefully that adds to your understanding thus far. Feel free to stop by whenever you'd like. :)
 
Good Morning Steve! ::waves::
 
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