Want to lose weight - Need to do this properly

Let me see if I understand you correctly ...adding fat...... builds muscle ?.

As an example, assume you are 165 lbs at 15% body fat, and your lean body mass is 140 lbs. If you add fat 25 lbs of fat to your body over a period of 6+ month to say 190 lbs., are you saying that your lean body mass will go up as well ?

By how much ? In other words, if you go up to 190 lbs in 4 months, what would you expect the new lean body mass to now be ?

And, does every muscle increase in mass - or only certain muscles ?

Yes, Well think of it this way. Say a 150 pound man in a matter of three years grows to be 300 pounds. But never did any type of resistance training. He would likely be able to walk and function (although not as well) as a 300 pound man. The body has to adapt to this new weight hence why the 150 pound man can now walk,sit,stand,squat and so on as a 300 pound man.

Another way to think of it. Say i strap on 100pound shirt to your body. Its unlikely you would be able to get up out of bed or do anything els for that matter. Now say you add a 100pounds worth of fat over a time line of 2 years. You would be able to sit,stand, get out of bed because the body had the need and time to grow to match this increased weight load. I hope i explained that in a way you can understand.
Its not an over night process. And no, adding 40 pounds of fat in four months will NOT help you build more muscle mass(hypertrophy) though yes you would become naturally stronger to some degree because its the body adapting to this new weight.

I would NOT suggest becoming "fat" just to gain some extra "strength". As the health problems that will come from it are not worth ti. And when you cut, no matter how hard you work at resistance training. You will loose a some of that strength because the body sees no use for it.

It really is the same concept behind weight lifting. You simply forcing the body to adapt to a higher weight load.
 
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[Squall];250503 said:
Alright, See when the body puts on extra weight "in this case fat" it builds muscle mass to accommodate the now heavier load. When you loose the weight the body will loose this extra muscle mass you have. Because the body no longer sees a use for this muscle at your "lesser" weight.
Weight training in this case convinces your body not rid itself of the muscle.

Alright, Now realize there is only so much we can do since with two dumbbells and some weight but its better then nothing at all.
You have about 45 pounds of weight if my conversion math is correct.

Reps are how many times you repeat the movement. Sets are how many times you do that rep range. For example 8reps means you do the movement 8 times without stop then when you hit eight reps you stop for about 30 seconds then do it again till finished you have completed your "Set range"

Now here is the overall program.
Dumbbell Laterals 8-10reps in 2-3 sets
Dumbbell Squats 10-12 reps in 2-3 sets
Dumbbell Lunges 10-12 reps in 2-3sets
Dumbbell Bent over rows 8-10reps in 2-3 sets
Chin ups do the maximum amount you can do in 3 sets.
Dips do the maximum you can in 3sets.
Remember to adjust the weight so you are using the maximum possible for each rep range.

Once you know what the maximum is you can do then post it back here.
If you do not know hot to do an exercise LOOK them up on Google.com. Find a video or good instruction on how to do them with proper form.

Okay. Do any of them require a bench? As I Don't have one. Also I do not have a chin up bar, but if I did as I am now I can't do them, my arms arn't strong enough to lift my weight, nor can I do press ups. :mad:

How much weaker will I become if I lose weight? Don't like the sound of that. :eek: :rolleyes:

Thanks for the replys.

-RJ
 
Okay. Do any of them require a bench? As I Don't have one. Also I do not have a chin up bar, but if I did as I am now I can't do them, my arms arn't strong enough to lift my weight, nor can I do press ups. :mad:

How much weaker will I become if I lose weight? Don't like the sound of that. :eek: :rolleyes:

Thanks for the replys.

-RJ

None require a bench. Just stick with the dumbbell motions for now. Like i said, google the names of the exercises for info on how to do them. Example
dumbbell squats - Google Search

Its a Strength to bodyweight ratio. Right now your body weight outdoes your strength. If you lower your body weight while maintain the strength you currently have you will not get "weaker" at all. In fact simply lower your body weight and soon enough you will be doing "press ups" and pull ups with ease.
 
[Squall];250192 said:
You want better lung capacity? Then go do some type of Aerobic exercise. Such as running,biking,swimming and so forth.


I only recommend one weight loss supplement.
L-Carnitine
Carnitine is mainly used to transport Fatty acids into cells and the Mitochondria. and also (to some degree) increases the rate of which the liver "oxidizes" fats.
Among other things it has been shown (to one level or another) Raise HDL,Lower Blood Triglycerides. over all it is wise to use in when trying to loose weight.
Id suggest 2000MG split into two doses a day.



Do not waste your money on those products you listed. I have not looked at their ingredients but i bet if i did i would be holding those in the same regard i hold arsenic.

My recommendation:

Don't waste your money on L-Carnitine either.
 
Thanks for the replys so far.

So do I do the program once in a day? And how many days a week should I do it?

I can't wait to be doing chin-ups and press ups! :eek: :D
As for supplements, I'm not going to bother with any for the time being.

Thanks!

-RJ
 
Thanks for the replys so far.

So do I do the program once in a day? And how many days a week should I do it?

I can't wait to be doing chin-ups and press ups! :eek: :D
As for supplements, I'm not going to bother with any for the time being.

Thanks!

-RJ

3 times a week on non consecutive days such as (example) Mon,Wen,Fri.

Yeah, just skip the Supps for now. Later on find yourself a quality multi.

No problem man, and yeah. Soon youll be running mile, doing pull ups and so on with total ease.

Now that we have set a simple and easy to follow routine down. How does your diet look?
 
[Squall];251057 said:
3 times a week on non consecutive days such as (example) Mon,Wen,Fri.

Yeah, just skip the Supps for now. Later on find yourself a quality multi.

No problem man, and yeah. Soon youll be running mile, doing pull ups and so on with total ease.

Now that we have set a simple and easy to follow routine down. How does your diet look?

Wicked.

Diet has had alot of improvement.

Though it varies each day. Roughly it's like:

Breakfast - Cereal (Special K), or Oats

'Brunch' - Banana or Cereal bar ( Around 100 cals each)

Lunch - Ham Sandwiches on Schooldays (changing to chicken soon.)

Saturday lunch will vary, could be a sandwhich or a salad, nothing too heavy.

Sunday lunch is a relatively heavy Cottage Pie (Beef mince with carrots etc
with mash and some cheese on top) Which is pretty bad I know.

Dinner - Varies, Could be some sort of Pasta, Chicken, Sometimes fish, usually have some veggies or salad.

I have cut out most/all snacks out of my diet. I now eat probally a good 500-1000 calories less each day, most of which is snacks! :) I believe on average i'm eating 1500-2000 Calories a day, I'm not 100% sure but it could be less than 1500 somedays.

Currently I can't start my weight program full time, as I only have the weights availible on Weds-Fri, and every other saturday. But soon i'll buy some more of the same so I can have access to them full time.

Thanks!

-RJ
 
Wicked.

Diet has had alot of improvement.

Though it varies each day. Roughly it's like:

Breakfast - Cereal (Special K), or Oats
I am not a fan of this highly processed carb. Go with real oatmeal(not that instant crap) or possibly eggs and or another whole food.

'Brunch' - Banana or Cereal bar ( Around 100 cals each)
Cut out the cereal bar. Stick with WHOLE foods.

Lunch - Ham Sandwiches on Schooldays (changing to chicken soon.)
Ham is usually unless bought behind the counter full of Nitrates(nitrites) which convert to nitrosamines in the body which is highly carcinogenic. Chicken would be a better alternative anyway.

Saturday lunch will vary, could be a sandwhich or a salad, nothing too heavy.
If you must have bread be sure its 100% whole wheat.

Sunday lunch is a relatively heavy Cottage Pie (Beef mince with carrots etc
with mash and some cheese on top) Which is pretty bad I know.
It will be hard to find to this in Fitday. Try just cutting your portion of this in half what you would normally eat..

Dinner - Varies, Could be some sort of Pasta, Chicken, Sometimes fish, usually have some veggies or salad.
Sounds good, a complete protein (such as dairy,eggs, and meat) is generally what you want to shoot for at night.

Its generally recomended to have some type of "complete" protein source at every major meal.
An example would be eggs in the morning, chicken in the after noon and fish or lean beef/turkey in the evening.

I have cut out most/all snacks out of my diet.
Great job

I now eat probally a good 500-1000 calories less each day, most of which is snacks! :) I believe on average i'm eating 1500-2000 Calories a day, I'm not 100% sure but it could be less than 1500 somedays.

After the week of entering in all your food into fit day we will look at yoru BMR and find a good X amount of calories to shoot for from there

Currently I can't start my weight program full time, as I only have the weights availible on Weds-Fri, and every other saturday. But soon i'll buy some more of the same so I can have access to them full time.
Good stuff, when you do buy your own make sure you can change the weight on them and buy your own weight. Start out with about 20KG (and make SURE that 20KG can fit on the dumbbels.


Thanks!

-RJ

Alright, first off Start entering all your food into Fitday.com.
Make it public so we may see how and what your eating so we can critique it from there.

For a week. Lets see exactly what your eating, how much, and if your macro break down is already in line with how it should be.


BTW, after about doing a week or two of this routine well change it up some to a slightly "better" routine.

How is the "Cardio" looking, This will be your greatest calorie "expenditure" thus your best friend.
 
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[Squall];251130 said:
Alright, first off Start entering all your food into Fitday.com.
Make it public so we may see how and what your eating so we can critique it from there.

For a week. Lets see exactly what your eating, how much, and if your macro break down is already in line with how it should be.


BTW, after about doing a week or two of this routine well change it up some to a slightly "better" routine.

How is the "Cardio" looking, This will be your greatest calorie "expenditure" thus your best friend.

Brilliant reply. :D I will try and set up a Fit-day thing asap and try and edit my diet as you've said. What exactly are WHOLE foods? As in real foods? (Unprocessed crap :p )

Cardio/exercise is somethings like this:

Monday - Elliptical & Treadmill, Currently a mix of both totally about 20-30 minutes
Tuesday - Same as above
Wenesday - Exercise bike, 30-60 Minutes
Thursday - Same as Above
Friday - Same as Above
Saturday - Varies, either Ellipical & Treadmill or Bike
Sunday - Same as Monday

Currently don't have a fixed day off, but will try to work that in once i'm doing more exercise. I havn't included weights on there as that isn't finalised yet. I know I need to do more on the elliptical and treadmill, but I get bored quickly so i'm trying to overcome that. Will have my Polar F6 on wednesday which will hopefully help.

Thanks!

-RJ :)
 
I've signed up for FitDay, but don't like the way the calorie intake works. I find it doesn't have many of the specific foods i've eaten? And the measurements are weird, being from England we don't use 'Cups' and yet that's the only measurement availible for most. I will attempt to use it, but can't be sure i'll make a great deal of using the calorie intake feature, though the other features are nice.

Any tips/ideas?

-RJ
 
I've signed up for FitDay, but don't like the way the calorie intake works. I find it doesn't have many of the specific foods i've eaten? And the measurements are weird, being from England we don't use 'Cups' and yet that's the only measurement availible for most. I will attempt to use it, but can't be sure i'll make a great deal of using the calorie intake feature, though the other features are nice.

Any tips/ideas?

-RJ

I do all of my food as "Custom" i simply go to create new food then copy the nutritional lable from the food into the one they give you to copy to. Very simple and fast.
It takes a few minutes to get used to it. But, once you do you will be breazing through Fitday with ease.

As for the Volume, what do you use? pints,quarts,bushels and so on?
 
Brilliant reply. :D I will try and set up a Fit-day thing asap and try and edit my diet as you've said. What exactly are WHOLE foods? As in real foods? (Unprocessed crap :p )

Cardio/exercise is somethings like this:

Monday - Elliptical & Treadmill, Currently a mix of both totally about 20-30 minutes
Keep the intensity up! You want your heart elevated through out the duration.
Tuesday - Same as above
Wenesday - Exercise bike, 30-60 Minutes
Keep cardio at about 20-30 minutes, if your doing it right then your body will not be able to do more then 20-30 minutes.
Thursday - Same as Above
Friday - Same as Above
Saturday - Varies, either Ellipical & Treadmill or Bike
Sunday - Same as Monday
Keep your "Cardio" 5 days or under.

Remember your "pre" cardio meal should be focused around complex carbs with protein about a 2-1ratio is ok. Meaning 30carbs-15protein (example)

Post-workout meal should be focused on simple carb with protein


Currently don't have a fixed day off, You want atleast 1 day a week where you do not do any heavy activity. Think of it as your rest day.


but will try to work that in once i'm doing more exercise. I havn't included weights on there as that isn't finalised yet. I know I need to do more on the elliptical and treadmill, but I get bored quickly so i'm trying to overcome that. Will have my Polar F6

F6, Thats a heart rate monitor correct?on wednesday which will hopefully help.

Thanks!

-RJ :)

No problem man
 
[Squall];251538 said:
I do all of my food as "Custom" i simply go to create new food then copy the nutritional lable from the food into the one they give you to copy to. Very simple and fast.
It takes a few minutes to get used to it. But, once you do you will be breazing through Fitday with ease.

As for the Volume, what do you use? pints,quarts,bushels and so on?

Well many grams. But I think once my diet is more stable/consistent I'll built a library of custom foods to add quickly. One thing I don't like now is the exercise thing! It seems a fair bit off, I wish you could add custom exercises etc and calories burnt, instead of theres. :mad:

Thanks!

-RJ
 
Only 20-30 minutes? Apparently you have to do ATLEAST 20 minutes to even start burning fat, as it burns carbs or something first. So surely 20-30 wouldn't be much for weight loss?

I've read now that excercising in the morning before you've eaten atall you burn the most fat, as you don't have many carbs to burn! So you're body goes straight to fat burning. :eek: Shame morning is the worst workout time. :(

And yes, F6 is a heart rate monitor. :D I think i'll get a jump rope soon too, they sound like they're amazing.

Thanks

-RJ :)
 
Well many grams. But I think once my diet is more stable/consistent I'll built a library of custom foods to add quickly. One thing I don't like now is the exercise thing! It seems a fair bit off, I wish you could add custom exercises etc and calories burnt, instead of theres. :mad:

Thanks!

-RJ

I have never used the exercise thing. So i can not comment on that.

You do not need to worry abou that so much. We just need to make sure your sticking to an X amount of calories a day.
There are many different converters on the web that can convert whatever you have to whatever american has ;). So basically everything is listed in grams where you live?
 
[Squall];251549 said:
I have never used the exercise thing. So i can not comment on that.

You do not need to worry abou that so much. We just need to make sure your sticking to an X amount of calories a day.
There are many different converters on the web that can convert whatever you have to whatever american has ;). So basically everything is listed in grams where you live?

Yep over here it's Grams in the main, and for fluid litres/ml. I think I will not use the exercise thing then if it's not critical.

I also read that for each extra 1lb of muscle, your body burns an extra 45 calories a day! So 10lb muscle = 450 calories a day!!! :eek: How hard is it to gain a few lbs of muscle? Because that'd be great. :p

Thanks!

-RJ
 
Only 20-30 minutes? Apparently you have to do ATLEAST 20 minutes to even start burning fat, as it burns carbs or something first. So surely 20-30 wouldn't be much for weight loss?

This is mostly a myth. Trust me, you will do far better going 20mins high intensity then you ever could 40 minutes low intensity.

I've read now that excercising in the morning before you've eaten atall you burn the most fat, as you don't have many carbs to burn! So you're body goes straight to fat burning. :eek: Shame morning is the worst workout time. :(
mostly personal preference, But, their is no advantage to doing any type of "Cardio" activity on an empty stomach. In fact you are at a disadvantage because you do not have the proper fuel to correctly exert your self to a level of high intensity as you want.

And yes, F6 is a heart rate monitor. :D I think i'll get a jump rope soon too, they sound like they're amazing.
good stuff, HRM's are great ways to monitor your intensity level and make adjustments on the fly.

Thanks

-RJ :)

No prob....
 
Yep over here it's Grams in the main, and for fluid litres/ml. I think I will not use the exercise thing then if it's not critical.

I also read that for each extra 1lb of muscle, your body burns an extra 45 calories a day! So 10lb muscle = 450 calories a day!!! :eek: How hard is it to gain a few lbs of muscle? Because that'd be great. :p
The amount of extra calories burned from a pound of muscle to equal size of fat is HIGHLY disputed. Some say a pound of muscle burns between 75-100calories a day. Others say its between 10-15, and others say 30-50.
While a pound of fat only uses between 3-7calories. Im not sure who i believe, of course it does burn more and thats good no matter how much it does burn. Although, You can not really build muscle and loose fat at the same time. To gain muscle requires a "Surplus" in calories while to loose weight requires a "decrease" in calories. Beginners can often gain and loose at the same time but only a small amount. Once the weight is lost you can start an a routine/diet for building lean body mass.


Thanks!

-RJ

No problem...
 
Oh okay. :p I guess I just need to maintain the muscle I have then. :D I'm going to start trying to increase the intensity of my workouts then, as right now i'm not going flat out.

On saturday I did a little bit of weigthts, my arms still are slightly aching! Any way to stop this?

Thanks

-RJ
 
Oh okay. :p I guess I just need to maintain the muscle I have then. :D I'm going to start trying to increase the intensity of my workouts then, as right now i'm not going flat out.

On saturday I did a little bit of weigthts, my arms still are slightly aching! Any way to stop this?

Thanks

-RJ

The aching will go away with time its normal to feel that at first.

Though, Make sure your doing all motions in absolute proper form, warmups, sleep well, and dont forget the water.

You might want to try Yoga, Like i said ealier you want atleast one day a week where you avoid all high intensity workouts. This would be a great time slot to try Yoga.
 
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