Journey, Not A Destination

[maleficent]

it'll pass

 

[Steve]

You're right. Time cures all, right.

 

[maleficent]

including the blister on myfoot

 

[jkay]

Few things with regards to the above post.

1. Only you can decide if you want to shoot for fat loss or muscle gain right now. If you shoot for muscle gain, you have to prepare yourself mentally that the number on the scale is going to increase, and you are going to add fat too. Many women have an issue with this. If that seems like it will give you some trouble.... then chances are, you should shoot for fat loss first.

2. Aiming for fat loss doesn't have to be a purely muscle-wasting time period. Do things right and you'll maintain most if not all of your muscle. I'll explain in a bit.

3. One of the biggest misconceptions is that losing fat entails boat-loads of cardio. I hate this misconception. Put it in this context. I'm certainly not a genetic superior. When I want/need to lose fat, even in a hurry relatively speaking, the most cardio I'll do is a couple of sessions of HIIT and a couple of sessions of steady state work. And that's it. Could I do more? Certainly. But I don't like the activity so why should I when I can just as easily knock out some more calories. The secret is finding the balance where you aren't absolutely starving and/or running 1000 miles per week. There is plenty acreage in between!

The HIIT sessions last for maybe 10-15 minutes excluding warm-up and cool-down and the steady state work last for 30-40 minutes. And usually this is more than I do for fat loss.

You see, I like to gear what's most efficient and effective in terms of managing energy balances, and cardio simply doesn't add too much bang for the buck. I'd much rather tweak my nutrition appropriately and focus on strength training. The strength training component will have two major roles. 1) People don't realize this but lifting weights burns calories too, just like cardio. Better yet, it burns calories for a long period after the exercise bout relative to steady state cardio AND 2) and will add to the likelihood of maintaining your muscle. Give your body a reason to hold onto the tissue.



Well, as I said above.... boat-loads of cardio is certainly not your answer.

And next time you are trying to change your physique yet, nothing is happening for weeks on end, seek out some help/advice. I'd murder someone if I was trying with all my might for years on end with not one single change in body composition. Yet, I see it more often than not in gyms. Sad.

In terms of diet, I'd probably shoot for something like 1600 calories. Those 1600 calories can be spread out however many meals you find comfortable/compatible relative to your schedule. The more the merrier, and certainly get at least 3 in.

The 1600 calories can be comprised of something like 110 grams of protein, 70 grams of fat as minimums. This will leave you, still, with about 500ish calories to fill up. This can be comprised of carbs and more fats.

Attached to this post you'll see a spreadsheet with some options.... certainly not a complete list but it will give you a start.

Hi again, thanks a bunch for that advice. I didn't see any spreadsheet though, would you please post that link? Thanks.

 

[Steve]

Hi again, thanks a bunch for that advice. I didn't see any spreadsheet though, would you please post that link? Thanks.

Oh Sorry. Here is an example attached.

Hmm, nevermind. I can't attach the file. You can PM me your email addy and I'll email it over to you.

 

[Britta Bear]

Quote of the Day:

Sometimes I truly hate the web. Or is it people? Or is it idiots? Irrational thinking? Stupidity?

Oh screw it... I don't know what it is.... but I hate it.

is that the quote? it didn't inspire me

 

[dbutterfield]

Hello Steve,
Hope you have a great Monday. I just wanted to write and thank you again as I am seeing results from the weights and better eating. I don't know the specifics of measurements, but I know that I feel better and that my clothes are fitting better. For that, THANK YOU!

David

 

[Steve]

is that the quote? it didn't inspire me

Haha.... sorry.

I'm not feeling very inspirational today.

I'll do a good one tomorrow.

 

[Steve]

Hello Steve,
Hope you have a great Monday. I just wanted to write and thank you again as I am seeing results from the weights and better eating. I don't know the specifics of measurements, but I know that I feel better and that my clothes are fitting better. For that, THANK YOU!

David

Keep it up David!

How's the gym peformance going?

 

[Britta Bear]

Haha.... sorry.

I'm not feeling very inspirational today.

I'll do a good one tomorrow.

awww you sure? I could use a little inspiring!

 

[dbutterfield]

Keep it up David!

How's the gym peformance going?

I feel that it is going good. I am still having some issues with my back rounding when I go real low on my squats. I have been trying to figure out what is going on with that I have watched the Squat RX videos and I have corrected it somewhat, but still a lot of work to go. I still work on it every time I go as I am determined to get it right. Other than that I am feeling better about the overall weight training. I am trying my hardest to add more weight every time I go except for the squat as I don't want to do that until I get the form down right.

 

[Steve]

awww you sure? I could use a little inspiring!

I'm sure. I've got nothing.

 

[Steve]

I feel that it is going good. I am still having some issues with my back rounding when I go real low on my squats. I have been trying to figure out what is going on with that I have watched the Squat RX videos and I have corrected it somewhat, but still a lot of work to go. I still work on it every time I go as I am determined to get it right. Other than that I am feeling better about the overall weight training. I am trying my hardest to add more weight every time I go except for the squat as I don't want to do that until I get the form down right.

Sounds good. Yea, don't push the squat until you've got that form down perfectly. Forms critical on all exercises... but more so for the squat than any other.

 

[Healthyhabit]

Hey Steve,

Since you're on the subject of squats today, would you happen to know right offhand why my knees hurt when I squat? I'm not using any added weight. My knees feel like old hinges and they start to hurt pretty fast. Am I putting too much pressure on them somehow?

Thanks!

- Sunny

 

[Steve]

Hey Steve,

Since you're on the subject of squats today, would you happen to know right offhand why my knees hurt when I squat? I'm not using any added weight. My knees feel like old hinges and they start to hurt pretty fast. Am I putting too much pressure on them somehow?

Thanks!

- Sunny

Haha, if I could answer that via the web, correctly, I'd be a very rich man. I can't really critique your form without seeing it first hand. Have you had knee problems in the past?

 

[Healthyhabit]

Yes, but never quite like this. Its ONLY when I do a squat. My knees make old-woman sounds from time to time but they're never really painful.

I remember back in HS, the gym teacher told us girls that we could do a "lunge-walk" to keep our thighs and butt looking nice. Maybe I should try that first. Do you know if that really works?

My rear needs so much work.

- Sunny

 

[bikinibound]

Hey Steve, sorry you're in a bad mood today. Mine's not so great, either.

I like your idea of increasing strength training instead of doing tons of cardio. I spent last week gaining and losing the same 2.5-3lbs, and it was very frustrating. I've been doing 2-4mile walks 3-5days per week. I've been doing some IT during those, where I'll walk 2-3 minutes at a 3.75mph pace, and then switch it up to a 5mph pace for 2-3 minutes. I just repeat that. I've heard that's really good, and it worked very well for a couple of weeks. Last week was a different story. I also do strength training 3 days per week, 30min p/day. Diet-wise, I'm eating about 1600cals per day, with 5-6 small meals. I'm 35 female and 5'9" large framed. Should I increase the strength training? And should I keep doing it 3 days per week for a longer period of time, or go with more frequency and continue with 30min?

Just want to say that I'm glad there are people like you on here who are so knowledgable and helpful. I know I'm not the only one who appreciates your presence on WLF.

 

[Steve]

Yes, but never quite like this. Its ONLY when I do a squat. My knees make old-woman sounds from time to time but they're never really painful.

I remember back in HS, the gym teacher told us girls that we could do a "lunge-walk" to keep our thighs and butt looking nice. Maybe I should try that first. Do you know if that really works?

My rear needs so much work.

- Sunny

Well you aren't going to be able to spot reduce the fat with specific exercises. However, if squats hurt, you shouldn't do them. Are you lifting in a gym?

 

[Steve]

Hey Steve, sorry you're in a bad mood today. Mine's not so great, either.

Bad days are the worst. Mine progressively is getting worse as the day goes on. I can't wait to sleep. And that's not like me.

I like your idea of increasing strength training instead of doing tons of cardio.

Most people just over-emphasize cardio and under-emphasize resistance training. That's if they give any emphasis to resistance training at all!

I spent last week gaining and losing the same 2.5-3lbs, and it was very frustrating.

I'd weigh once per week in the morning each Saturday, or something like that.... before your first meal. I'd also recommend you start taking measurements with a tape measure. Bust, belly button, waist, hips, butt, thighs, arms, calves and track it on an excel spreadsheet or the like.

Freaky things can happen like gaining muscle while losing fat which would throw the number on the scale for a loop.

I've been doing 2-4mile walks 3-5days per week. I've been doing some IT during those, where I'll walk 2-3 minutes at a 3.75mph pace, and then switch it up to a 5mph pace for 2-3 minutes. I just repeat that. I've heard that's really good, and it worked very well for a couple of weeks. Last week was a different story.

As your conditioning builds, I'd start increasing the intensity from week to week. Being stagnant in your approach will only lead to stagnant results.

If your conditioning isn't such that you can't alter between light jogs with more moderate jogs... doing steady state cardio might work better for you. Build your conditioning up with that until you can start to incorporate true IT.

I also do strength training 3 days per week, 30min p/day.

Are you working out at home or in a gym?

What's your resistance training routine look like?

Diet-wise, I'm eating about 1600cals per day, with 5-6 small meals. I'm 35 female and 5'9" large framed.

Weight?

Should I increase the strength training? And should I keep doing it 3 days per week for a longer period of time, or go with more frequency and continue with 30min?

You shouldn't really use *time* as the metric for determining the efficacy of a resistance training program. I have to see what you are doing before I can give you any advice.

Just want to say that I'm glad there are people like you on here who are so knowledgable and helpful. I know I'm not the only one who appreciates your presence on WLF.

I appreciate you saying so. Hope your day improves.

 

[Healthyhabit]

Well you aren't going to be able to spot reduce the fat with specific exercises. However, if squats hurt, you shouldn't do them. Are you lifting in a gym?

I know i can't spot reduce fat, but firming up the rear would be nice and toning the muscle is a good way, right? The fat reduction is coming slowly through shedding spare lbs. 11lbs down, another 25 or so to go. Yes, I'm lifting at a gym, but not doing squats or anything like that. I've been doing mostly upper-body lifting with some focus on my core since my posture is horrendous. My lower half seems to get a fairly good workout as result of the cardio (I push myself pretty hard on that).

What I want is a miracle that will help me sculpt my buns. (Don't we all? Lol.) I'm just not sure what to do for it, aside from continuing what I'm doing now.

Any simple exercises I can do at home are wonderful. I'm not looking for fast results. Slow is fine since I won't see much of a change in my rear until I lose at least another 15lbs or so.

Thanks Steve! You've always got so much good info!

- Sunny