A rant about basic concepts I

About HIIT

I agree with what you say about the HIIT, studies shows that this type of training is one of the most effective way to increase Vo2max. This is done bye top cyclist "Lance Armstrong", cross country skiing etc, and have in comon the need for a high Vo2max. But remember that these guys/girls only use about 30% of the time on HIIT, the rest is around 70% HR. These intervals should be from 85-94% of max HR in 4 x 4 minutes intervals, and a bit lover the longer the intervals are. The shorter intervals is close to max HR, because it take about 2 minutes to get to the desired HR. How ever this is not the way to star working out. I am all for activity, walking swimming or what ever you like to get your cardio going. PS! Just trying to get my way around this forum:)
 
Very very helpful post, thank you :)
 
If you want to achieve your fitness goals this year, you need to STOP DOING THIS

If you are making resolutions and you are thinking about all the things you want to stop doing, like…

I have to stop drinking so much, I must give up chocolate, I should stop smoking, I shouldn’t spend that much money, I need to lose weight…

Then stop, because it is not going to work for you.

You may have heard the saying “whatever you focus on you get more of”.

This means that if you focus on what you don’t want, you’ll get more of what you don’t want.

So, if for example, you want to lose weight, and you are thinking things like:

I hate the way I look, I feel so heavy, I look horrible, I have huge thighs, my tummy looks disgusting…

Then you are probably also thinking:

That’s it, I can’t have bread any more, I am not allowed to eat chocolate, I shouldn’t eat pasta, I have to stop eating take aways, no more cake for me…

Then you have to realise that all you are doing is making it even harder for yourself, because you are focusing on all the stuff you don’t want.

If you are spending all your time thinking about all the things you don’t want, can’t have and shouldn’t do, then when are you thinking about what you do want?

Before you can make any changes in your life, you must change your mindset. You must change the way you think.

Otherwise, no matter how much you wish for something, how much you hope it happens, you will not get it.

Your mind doesn not recognize all the don’ts, shouldn’ts, can’ts… you are thinking.

It only recognizes positive commands.

So, when you say things like “I can’t have chocolate”, your mind processes “have chocolate”.

When you say “Don’t eat those fries”, your mind recognizes “eat those fries”.

And then you try and fight that command with will power alone? Pretty much impossible.

Unless you stop focusing on what you don’t want, you are wasting your time and setting yourself up for disappointment.

You must stop cluttering your mind thinking and talking about what you don’t want.

Find out how you can do this by downloading my new report "Why you'll never get what you want unless you do this" at

Anna Aparicio
IINLP Accredited Life&Business Coach

 
Alot of these tips were useful. And I definitely agree with much of what was said like about the being able to manage stress or to eat a few snacks throughout the day.

p.s. I'm new here, so I'm just trying to get a feel for the different forums by reading as many threads as I can! :)
 
Thank you so much for this rant Steve. It would really helkp us site newbies to go to the right direction.

Like Perfect Thrill I am also not new to weight and gaining, losing and exercising. I consider my old physique as an envy of friends with by washboard abs to flaunt.

But somehow, like Curvie Girlie said, I think depression creates the deficit as far as the will to succeed is concerned. I have noticed that in my 'down' days I get tired easily and tend to eat away

I have lost a few pounds in the last couple of days from the time that I signed up in this site. Reading posts but other people regarding their successes somehow inspires me to work harder and lose unwanted pounds faster.

Although I still have to devise the 'perfect way' for me, meaning the right combination of diet and exercise, going through the ideas of your members will help me get that mindset to achieve my goal sooner.

:)
 
i think building a routine is very important, the hardest thing about using a routine is sticking to it, use music when your excerising helps me a lot
 
I know this isn't the point of your topic, and I completely agree with your post and all but this just annoys me, you said "account for energy intake and wala, you've got weight loss."
it's not "wala", it's "voila"! lmao
 
Thanks for all of this!
Never let go, always keep looking forward and stay positive!
I'm on my way to losing the last 5 pounds and I promise myself that I will stick to it for a month and a half so that they go away and I never have to worry anymore!
Motivation, success, goals, they all add up to a nice healthy, happy you!!!
 
Those are really helpful stickies.

I've never lost weight really before but I'm making a goal of it this summer.

So I'm hoping to renew my mind with the facts and this post really helped.

And yes, its very very tempting to try the starvation thing and to want a very structured plan. I just want it to work!!!

Thanks Steve!
 
That was a good read!

I'm in that sticky situation where I want to both lose fatmass AND gain muscle strenght at the same time. Its a bit frustrating to learn that this is difficult/impossible to accomplish!

What would you suggest I tweak in my diet if my primary concern is fatloss, but secondary concern is at the very least avoiding muscle loss? High protein while calorie couting?

Cheers!
Jen
 
amydy said:
That was a good read!

I'm in that sticky situation where I want to both lose fatmass AND gain muscle strenght at the same time. Its a bit frustrating to learn that this is difficult/impossible to accomplish!
Click to expand...

You say "muscle strength."

It's important to note that gaining strength and gaining muscle are not one in the same. You can get plenty stronger without gaining muscle.

What would you suggest I tweak in my diet if my primary concern is fatloss, but secondary concern is at the very least avoiding muscle loss? High protein while calorie couting?
Click to expand...

Pretty much, yeah. I mean you don't have to count calories. If you can manage an energy deficit without counting, have at it. Most like to count though so they're certain of what the numbers look like.

Without knowing more about you, I'd set cals at 10 per pound. I'd set protein at 1 gram per pound of goal body weight. I'd shoot for 30ish% of your calories to come from fat and of that, mostly from the good stuff. I'd shoot for 4-6 servings of fibrous veggies per day. I'd aim for 2-3 servings of fruit per day. And if there's still room left, calorically speaking, after the aforementioned is taken care of, eat whatever your heart desires.

:)
 
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