Weight Loss/Conditioning

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keith2237	Weight Loss/Conditioning	Lead	[-]
Posts: 95 ( 7-Feb-10 12:20:56) Reply Quote More My Recent Posts	Tags : None I did a search on this, but didn't come up with much on the forums. If someone is looking more for weight loss/conditioning more than muscle gain how would you alter their workout? I have read some articles that state you can't lose weight and pack on muscle at the same time since the caloric requirement for gaining muscle will also add weight. Thought I would tap some of the minds on here for input. I know one of the most important exercises to get used to is the push-away. Thanks in advance for any input. Keith.
manning		#1	[-]
Posts: 119 ( 7-Feb-10 13:10:45) Reply Quote More My Recent Posts	hi keith,i think you can build a degree of muscle while losing weight if you have a slight calory deficiency and train hard twice a week.you could train hard for you along the lines that Bob trains his clients or any of the twice a week routines in brawn,i just wouldnt train to failure but just short of it making the last rep of your set or sets hard, but not almost impossible.add a 30 min jog or 45 min walk three to five times a week and you may have the reciepe for success.another way that i used years ago was a multiple set system with just a minuites rest in between,say 5 exercises covering the whole body for 3 x 10. the huff and puff factor is extream but because your not training heavy as such you may be able to perform your workout three times a week.whatever cardio or meal plan you use make sure its workable and that you will stick to it,dont start with rules or ideas that you cant stick to or you wont stay the coarse, treat youself one day a week and dont deny yourself anything, i used to reward myself with wine and ice cream on a saturday! ha still do,,,, all the best john
Tegnerfan		#2	[-]
Posts: 8 ( 8-Feb-10 07:15:17) Reply Quote More My Recent Posts	I know from my experience that I lost A LOT of strength when I did Weightwatchers 4 years ago,I did not do any weights for a month or two when i started,and concentrated on a running program.When I resumed the weights after acheiving my goal weight,I was nowhere near as strong,and 4 years later,I still am not nearly as strong!Never did regain my strength!
bigcracker		#3	[-]
Posts: 105 ( 8-Feb-10 13:20:49) Reply Quote More My Recent Posts	I would try some of the Javorek Complexes or check out some of Dan John's programs, some of which are designed to gain strength and condition. Shorter Rest periods, compound/Olympic movements etc. Of course, after a few weeks you will need to focus again on gaining over all strength again.
grffn		#4	[-]
Posts: 608 ( 8-Feb-10 16:38:12) Moderator Reply Quote More My Recent Posts	As far as weight loss goes. Do it mainly thru diet. Do not go on a high rep workout,do not stop eating,do not go insane doing cardio. Train to get stronger. Eat to get more defined muscles. Not sayin don't do cardio here,but most people that are looking to get "cut" or more defined up their sets,reps,frequency,cardio.etc and end up an overtrained mess (I was a victim of this in the past). To keep muscle gains coming you gotta be careful of undereating and overtraining. As far as conditioning goes,thats another story, most conditioning workouts are long duration,body weight type exercises that are not conducive to muscle strength and growth(generally). Its hard for a typical non drug using trainee to be "all things" but you can have a little of everything to some degree. You have to decide what you want and go for it. Chances are you can't be an endurance athlete bodybuilder powerlifter all at once. oh ya and lose weight. So take it slow,find a routine that you can progress on,find an eating plan that you can follow that gives you what you need,and give it hell.
J Duggan		#5	[-]
Posts: 535 ( 8-Feb-10 17:05:33) Moderator Reply Quote More My Recent Posts	I think if you still can fuel your body with enough quality protein, add some cardio and conditiioning- don't overdo it- and keep up your strength training then you will be all right. High rep squats and/or deadlifts can still be worked into your program. If you're trying to drop bodyweight, the only sensible thing is to stick to basic common sense: burn more calories than you take in. I would definitely avoid the fad diets ( atkins, cabbage soup, etc..) Keep track of your caloric intake and monitor your progress. You will know better than anyone else if something is working.
longdog.seriousstrength		#6	[-]
Posts: 98 ( 9-Apr-10 15:46:42) Reply Quote More My Recent Posts	I'm trying to build strength and muscle back up and loose fat at the same time after 3.5 years on the sick with CFS/ME. I need to loose around 60lb, so far the other day I was 7lb down at 243lb after 2 week of just watching my food. I've got a large frame (7.5" wrists) and 6'0 Just had a look through my diary to compare weights from when I started in what I consider a working phase of my training, 8 weeks ago .I did about a month before that where I was finding the right weight, routine and building up to a point where I could really push myself. Bearing in ming my history of CFS/ME I was cautious. Anyway in the last 8 weeks performing trap dead lifts, bench press, row, standing over head press and lat pulldowns the combined weight on the bar for each exercise has gone up form 305kg/671lb to 397.5kg/874.5lb. As you can see I'm no great lifter, yet, but I have had all those years of loosing muscle and gaining fat from my illness. That's an increase of 92.5 kg/203.5lbs or an average of nearly 25.5lb more iron added a week in total, or an average of 5lb per exercise. I've lost 7lb, assuming I've put on muscle mass by the increased strength, I've pressumably lost more than 7lb of fat. My diet has just been one of cutting out the junk I was eating on top of my pretty healthy home cooked food. I love to cook. Having said that I have had the odd meal out such as fish and chips (does that exist in the USA?) but that is as a main meal not an addition. As I also have IBS I can't eat much grain/flour, no caffiene, alchohol or artificial sweetners. I wouldn't call it a 'palaeo diet' by any means, but for my stomach it's a nod in that direction and helps. No more running to the loo 6 times a day for an no.2 and no more indegestion tablets. For me skipping breakfast and having an earlier lunch works best even though nutritionists would balk at the idea, my stomach just doesn't handle food well first thing. Usually have a pint of semi-skimmed milk after a workout and some sushi or a nice steak pie LOL! Usually work out early after my over night 'fast' so I'm ready for some fuel by then. Last year I did the same with a HIT routine and just ditching the junk and dropped 70lb in 4 months, whilst eating normal meals. I tried to return to work self-employed music teacher and performer and had a ful on relapse of CFS/ME and put 2/3rds back on. Being more cautious this time but it's doing the trick again. For me a food diary is a must and enough rest between work outs for repair and growth. Kev
longdog.seriousstrength		#7	[-]
Posts: 98 (16-Apr-10 15:04:45) Reply Quote More My Recent Posts	Had to work out late this afternoon due to famly stuff, 2 hours after a main meal, indigestion on DL and squats not nice ( though my lifts were... For me I'll be sticking to 'fasted' lifting where possible, for personal digestive reasons. Any one else found a difference or not? Kev
manning		#8	[-]
Posts: 119 (16-Apr-10 15:09:13) Reply Quote More My Recent Posts	i had many problems with my digestion longdog but am on lanzoprazole.they brilliant for acid problems
longdog.seriousstrength		#9	[-]
Posts: 98 (16-Apr-10 16:47:33) Reply Quote More My Recent Posts	Glad that works for you, the thing is I've eventually found I can avoid taking that sort of thing on a regular basis by my eating, so that must be better for me personally. Sadly it seems from reading that the genral view is it will limit my gains, but I'm never going to be competing in any strength game so personal improvements in strength and health are good enough, rather than worrying about comparisons with others. Kev
manning		#10	[-]
Posts: 119 (18-Apr-10 13:38:33) Reply Quote More My Recent Posts	thats a v good approach Kev,your only competing against yourself, i found everybody here very helpfull and im sure you will get plenty of support from us,all the best john