Journey, Not A Destination
- Thread starter Steve
- Start date
Weight training is extremely important while dieting. Losing weight is a function of energy balance? More energy out than in equals said weight loss. Right?
Well, for optimal, sustainable, permanent weight loss, I like to find a plan of attack that allows you to eat as much as possible while still losing weight. This means, you need to choose your exercises wisely.
Many think aerobic exercise is the best calorie burner. In reality, your body gets efficient at SS cardio and it becomes a chase to run, ride, swim, or whatever have you, more and more. Anaerobic exercise instead, such as HIIT and resistance training, actually burns more calories in the long run when you look at larger chunks of time then the specific time allotted for exercising.
This said, weight training is important.
However, and maybe just as importantly, weight training serves as the biochemical trigger to reserve muscle mass while dieting. While in a caloric deficit, your body is going to make up for the deficit by burning tissue. You want fat to be oxidized. You do not want muscle broken down. So weight training helps aid muscle maintenance.
I advocate full body training sessions consisting of big, compound lifts, using heavy weights, relatively speaking, which dictates your rep range, which would be lower. Think 4-6.
I warned ya, LOL. I think anyone who I converted over to a 5x5 routine has experience DOMS had they not been used to it from prior experience.
Hope things are going well Tom. Thanks for stopping in.
~LV~1
New member
So, I had an excellent time at the Arnold Fitness Expo. Would have liked to have met more people from the web who I had planned on seeing.... but things did not work out.
The expo itself was extremely crowded. A little too crowded for my liking. When you can feel the body heat of people all around you, you can't move if you tried, and you have someone's sweaty arm in your face.... it tends to rub you the wrong way. But it was certainly cool to see all the attractions.
Far too many juiced up meatheads for my liking as well.
I did get to experience the night life in Columbus as well, which was surprisingly awesome. Friday was a messy day in terms of drinking. We drank from 2 PM until 4 AM. This is not something I am proud of, and we certainly paid the price with nasty hangovers for the rest of the trip. But I can say that it was the most fun I have had in a long while.
Hope everyone is well!
Damn, wish I could have went this year.......
Would have loved it if you were there Lee! Next year maybe? I think I will go again next year. I was impressed with how fun the city actually is.
mnexercisegirl
New member
Hey Steve!
Good to read that you had a great time in Columbus. I'm a big fan of the Oxygen Magazine and I'm thinking about going to one of those expos. The Arnold one sounds like one of the bigger ones out there. Isn't there one called Olympus or something? That's the one that ESPN shows right?
I started the 5x5 weight sessions you suggested and my problem is that I'm not sure if I'm putting on enough weight. I know that you suggested that I start at 50% of my 1 rep max and then increase 10% for 5 weeks, but I didn't get sore with my first session. I'm planning on lifting tomorrow and wanted to know what your advice would be for my next session. Should I start with the same weights or increase for this week? I've only done 1 session since we last talked.
Also, what is DOMS?
thanks and welcome back!
Good to read that you had a great time in Columbus. I'm a big fan of the Oxygen Magazine and I'm thinking about going to one of those expos. The Arnold one sounds like one of the bigger ones out there. Isn't there one called Olympus or something? That's the one that ESPN shows right?
I started the 5x5 weight sessions you suggested and my problem is that I'm not sure if I'm putting on enough weight. I know that you suggested that I start at 50% of my 1 rep max and then increase 10% for 5 weeks, but I didn't get sore with my first session. I'm planning on lifting tomorrow and wanted to know what your advice would be for my next session. Should I start with the same weights or increase for this week? I've only done 1 session since we last talked.
Also, what is DOMS?
thanks and welcome back!
Columbus is a pretty fun city most of the time
I am sure the city was more alive considering both the Arnold and UFC were there. But I enjoyed it!
The Olympia is a gigantic event as well. They are worth going to see if you have interest in that sort of thing. Be prepared for lots of people, lots of drug users, lots of fake boobs.
DOMS is what you are talking about. Delayed onset muscle soreness. It is when you get sore after weight training. It is NOT an indicator of a successful workout, as many would like to think.
Any new stimulus is going to trigger DOMS for most. However, the idea, while in a deficit, is not to trigger DOMS every session. That would be an indication that you are taxing your body too much in a time of deficient energy.
I would bump the weights up. Just remember, the idea is not to go in and lift as hard as you possibly can each and every time you walk into the gym. Managing fatigue is a huge component of periodization.
daiseeangel
New member
wow! your diary is extremely informative!
glad you had a good time on your trip!
glad you had a good time on your trip!
wow! your diary is extremely informative!
glad you had a good time on your trip!
Thanks! And glad you find this place useful.
mnexercisegirl
New member
Learning something new - again. Thanks Steve!
Ya unfortunately I am not. If there was a show that came to Atlantic City or somewhere closer, possibly. Im trying to determine if I can make Berardi's conference in Boston in May.
Im also considering going to the JP Fitness summit in Little Rock. There are some great presenters this year.
Britta Bear
New member
Steeeve!! yippee lol.
I saw that you made a joke. About an ass. Funny.
I'm glad you had fun Steve, you deserve to have a drunken mess of fun once in a while.
Looks like you dived right back into changing the world, one workout at a time!
Oh, and a few pages ago a girl said that you have lots of groupies. I meant to say this a while back, but I dont know if I was included in that, but I would like to point out that Steve is our groopie, and we are nice enough to make him feel at home here.
just KIDDING!
I saw that you made a joke. About an ass. Funny.
I'm glad you had fun Steve, you deserve to have a drunken mess of fun once in a while.
Looks like you dived right back into changing the world, one workout at a time!
Oh, and a few pages ago a girl said that you have lots of groupies. I meant to say this a while back, but I dont know if I was included in that, but I would like to point out that Steve is our groopie, and we are nice enough to make him feel at home here.
just KIDDING!
There are so many great seminars, if I had the money and time, I would be at all of them. Let me know when which seminars you go to. I wouldn't mind trying to make a few of them.
~LV~1
New member
Steeeve!! yippee lol.
I saw that you made a joke. About an ass. Funny.
I'm glad you had fun Steve, you deserve to have a drunken mess of fun once in a while.
Looks like you dived right back into changing the world, one workout at a time!
Oh, and a few pages ago a girl said that you have lots of groupies. I meant to say this a while back, but I dont know if I was included in that, but I would like to point out that Steve is our groopie, and we are nice enough to make him feel at home here.
just KIDDING!
Oh, the wonderful world of Brit. Everything is comletely wrong in this world, but I still enjoy it.
I am happy to be your groupie, and anyone else for that matter. Can never have to many friends.
This good news Lee. I want to make a very big effort to have a huge meeting with everyone from your site who attends, as well as another forum I frequent. I knew so many people there from the web, but only had the opportunity to meet a handful.