Hello, In my youth I've always been slim, I didn't have a very active lifestyle and I could still eat just about anything without getting big. However when I was around 18 years old I began to put on weight and didn't think much about it, everyone said it was about time I gained some girth. Now at the age of 22 I've developed a beergut and somewhat fat thighs and I'm beginning to check out sone excercise options, since I'm quite shy I don't feel like going to the gym, I have ordered a threadmill and I was wondering if running for an hour a day for a few months could slay that blobmonster that's atached itself to my waist?
P.S - Sorry for any misspellings, I'm from Sweden. ^_^
In my youth I've always been slim...However when I was around 18 years old I began to put on weight ...
Now at the age of 22.........
:yelrotflmao:
Did your youth suddenly escape between 18 and 22?
Just joking.
The
quantity and
quality of "work" you perform during your training sessions is a concept that is paramount to understanding how to design an effective training program.
With your post in mind, I assume your "primary" goal is fat loss.
IMO, one "in a fat loss quest" should put emphasis on calorie approximation, and "high energy impact" exercise movements "within" a properly designed F.B.W., with the focus on expending as much "energy" and "calories" as optimally possible, while operating within a healthy calorie deficit and nutritional plan.
The face of the program can take many forms dependent on the person. Additionally, it can depend on what you personally have available to train with or the availability of a gym.
It can include running (or another form of cardio) or none at all. Cardio simply isn't required for fat loss.
However, one under a properly set calorie deficit can respond superbly to the correct type of cardio if one decides to include it (I fall within this category, for example).
Cardio can depend on your starting point (and fitness level), and can begin with simple steady state cardio (on a bike, treadmill, or whatever), just to get you started. Or you could step into HIIT at an acceptable beginning level.
For example, (keeping ones starting place in mind), one could develop an ever progressive F.B.W., that is primarily designed to be focused on progressive intensity, and exercises are selected with this purpose in mind (and ones personal goals in mind). And, if you do not have weights to lift, this isn't a problem: Developing an high energy impact program around body weight exercises is possible.
Let's make a contrast between two exercises. The traditional Crunch and the Renegade Row. Doing the correct number of crunches, and other core exercises do not expend that much energy to perform. It has very little impact on calories burned during the execution of the exercise; therefore, it has very little impact on the "totality of your personal goal" (fat loss), in the calories burned sense.
Some include these in their program, and dependent on their personal starting position, placement within their personal goal, etc, it may not be proper. What could be more proper (again dependent), is a more high energy focused exercise.
The Renegade Row (which some don't include in the same breath as the so-called traditional core exercises), it will make you breath hard, sap your strength, and make you expand a lot of energy when performed properly, and when one sets the correct time between sets, etc (progressively planned).
You can expend a lot of calories during the execution of this exercise, while strengthening the core, and a variety of upper body muscles in the process (back, deltoids, chest, etc). It works far more muscle groups at one time, expends more calories, and has a greater impact on the CNS, than the mere crunch. It can literally be a killer exercise.
My point here is, while doing crunches (etc), have their place, it is "these types" of exercises, that should be the focus when one is in the pursuit of losing fat tissue. The exampled exercise, will have a "high" impact on the "totality of your personal goal" as compared to the standard crunch.
And IMO, "this is how you should think", with your current health, personal starting position, and what you have available to train with, taken into consideration:
What multi-joint exercises tend to promote the
greater amount of work, the
greater amount of muscle recruitment, and thus "can" produce the
greater amount of energy and calories expended. Under a carefully designed calorie deficit, to solicit fat loss, and improve over all muscle? Build the body: Burn the calories.
This can be done through a F.B.W. with free weights or performed with just your body weight (and with a little imagination, items around the house for weights).
How this is set up and properly arranged, is a very personally specific issue.
Personally its my opinion, if you eat far more than you need, no program is going to out perform a bad diet.
Therefore, to make the foundation of your program more successful based, you must design a proper diet.
It begins with learning what you need "personally" in calories, and you can learn how to do that here:
To sum:
What program you design will depend on your starting position. It will depend on what you have available to use. I suggest a "high energy impact" F.B.W. that is designed around your starting point that is consistent and persistent in being progressive, and is designed to burn "optimal" amount of calories.
It can be either body weight exercises, one with free weights, or both free weights and body weight exercises. Maintain focus on Multi-joint exercises. Focus on the amount of "work" and the "quality" of this work being performed as it pertains to your goal path.
Best regards,
Chillen
