Running won't help if you are eating too much. You really don't burn that many calories from running, at least it is way easier to eat that many calories than it is to run that far.

5/21/2016 9:14:21 AM

^Running doesn't burn that many calories compared to what? Sprint/hill training burns a lot calories. Jogging doesn't burn as much as swimming or an intense spin class. It all depends on your level of intensity. Rowing is another great way to burn calories.

Quote :

"Not great for your knees and joints in the long run, but oh well."

This is highly dependent on many factors including your progression, your weight, and your recovery after injuries. The vast majority of arthritis or joint issues developed by runners are due to improper recovery or continuing to run on an injury. There's plenty of healthy runners who run forever and have zero joint issues. With that being said I prefer cycling. It's also my way to and from work so I don't have to time box my cardio I just have to do it every day. Deters slacking off. Haha.

5/21/2016 12:39:51 PM

A 200 lb person burns like 150 calories running a mile, that's 1350 calories if you run nine miles a week like was posted before. It is way easier to create a 1,350 caloric deficit through diet than by running. That's less than 200 calories a day. You aren't going to outrun your fork if you don't change your diet.

5/21/2016 12:43:21 PM

Oh yeah completely makes sense. Running isn't simply a way to burn calories though. There's many other benefits. The whole cardiovascular health thing and all.

5/21/2016 1:00:21 PM

Quote :

"man, fuck counting everything. it is exhausting"

Yeah it sucks

Welp I lost 4 lbs over night. Looks like whooshes was the correct answer

5/21/2016 6:01:18 PM

^ I feel it on my low carb days. Wake up feeling tighter and flatter when I carb load night before.

5/21/2016 6:11:02 PM

^^ good to hear! The psychological aspects of dieting can be the worst part, especially in situations like that.

5/21/2016 7:44:25 PM

PR on my half iron man today by 17 minutes

5/22/2016 8:52:33 PM

Quote :

"A 200 lb person burns like 150 calories running a mile, that's 1350 calories if you run nine miles a week like was posted before. It is way easier to create a 1,350 caloric deficit through diet than by running. That's less than 200 calories a day. You aren't going to outrun your fork if you don't change your diet."

And as far as the running goes, I'm doing 3 miles at a time with about a 9:30 pace, so they're decent runs.

I'm also working on my diet. I've cut down on my portions (seems like I'm constantly hungry) and I'm trying my best to increase protein and decrease sugars and fats. I'm not looking to bulk up right now, as my first goal is to get rid of the belly fat. When I started I was at 189 (5'4'', so overweight) and that was a little over a month ago. I'm down to 175, but I haven't really noticed a visible change yet. I've been able to move down a belt notch though.

One of my concerns is...is any of that weight loss from losing muscle mass rather than fatty tissue, because I've heard fatty tissue is the last thing your body burns.

[Edited on May 22, 2016 at 10:48 PM. Reason : sdafs]

5/22/2016 10:46:54 PM

You will lose some muscle mass, that's just part of the deal. The key is minimizing it and the way to do that is to eat enough protein and lift enough to help maintain muscle. I usually do a three day split when cutting, chest, legs, back. Then on each lifting day a few auxiliary exercises to hit all the other body parts. Some will say that it's excessive but I like to eat in excess of 1g/lb for protein while cutting, if you are bulking it isn't nearly as big of a deal.

5/22/2016 11:22:08 PM

Has Fitness always been a "thing" and just now much more visible because of social media? I feel like it's just exploded in the past 10 years...

5/23/2016 10:48:56 PM

I think fitness as a trendy and hip thing that people do so they can post their progress on Instagram and have millions of followers is a relatively new thing. I feel like some people work out to be accepted in today's culture and they feel good when they get praise from peers. Then there's other people who do it for the sense of self-accomplishment and understand the personal benefit. Then obviously the overlap. Maybe over the past decade that venn diagram has slightly skewed towards the Instagram people.

However I don't think it's that simple. I think there have been plenty of fitness fads throughout history.

http://www.theguardian.com/lifeandstyle/2011/jan/08/history-fitness-fads

I think it's a cycle and just takes different forms.

For your viewing pleasure:

https://www.youtube.com/watch?v=5hr17Dn-Ikk

5/23/2016 10:58:59 PM

I just wanted to chime in to say that the advice I was given (earlier in the thread) has been helpful. I added trail mix and greek yogurt into my diet for those "in between meal" snacks to keep my hunger at bay and its definitely been helping.

I haven't been exercising as much as I'd like recently due to being busy with some things, so just 1-3 times a week instead of 4-5 times a week, but I've still be chipping away at my bf %.

5/24/2016 9:21:47 AM

^^I haven't really posted about my fitness progress other than when I ran my first 5k but I didn't have any pictures or anything. It's nice posting on here anonymously for support but I won't be blowing up my friends' news feed every time I run a mile. I may post 1 year progress pics on /r/progresspics because it is a source of inspiration for me.

I do think that there is a lot of fat shaming in society and pressure on men and women both to maintain a certain image. When people recognize my progress unprovoked it's really rewarding, but it is few and far between and usually from people you haven't seen in a while. You and the people you associate with the most will get used to the gradual change and be less apt to recognize it (verbally at least).

Honestly, I didn't start exercising for health benefits (blood pressure, lower risk of heart disease, diabetes, etc.) I did it because I'm single and to better my physical appearance. Call it arrogant or selfish, but that's what it took. However, it became a lifestyle change and brought out a competitive side that I didn't know existed. It's helped me mature as a person because I set difficult goals and bust my ass to realize those goals. I think what my friends respect the most isn't how much weight I've gained or lost, or how much more I can lift, but my dedication and consistency.

/words

5/24/2016 3:58:25 PM

I had to start exercising for my health. I got way too heavy and my joints were in a bad place...

Don't get me wrong the vanity aspects are nice, but health was my #1. Thrilled now that I've got a goal set to do an iron man and it doesn't completely scare the shit out of me

5/24/2016 6:04:51 PM

That's awesome on the Iron man! My mom does them quite a bit and is trying to get me to do them. I would have no problem with the bike and run portions but I've never been much of a swimmer.

I think for a lot of people health eventually becomes the reason to exercise. Why it's useful to just get ahead of it and stay active every day. It doesn't matter what it is. As long as you're getting your heart rate up for 30-60+ mins a day and getting some strength training in it has a huge impact on your overall health.

5/24/2016 6:43:07 PM

I'm sure you could do it... I'm one of the lucky ones that has the swim as their strongest portion.

It's a helluva rush crossing that finish line...

5/24/2016 6:48:05 PM

I'm comfortable in the water and can get by swimming but I'm not great at it. I can't get the whole breathing thing down that well.

I think one of the biggest things I've learned about fitness overall is get addicted to something that you love, that's social, and that's rewarding. If you're training for an event most people see the training as shitty and the event as rewarding (at least finishing it).

I've tried to transition more towards organized fun events like organized bike rides, bike tours, climbing, backpacking, running groups, etc. I have a social climbing group I meet up with, a bike club I do rides with, and a decent number of people I like to backpack with. These activities I do every week and they involve getting a great workout in then drinking beer with a group of fun like minded people.

5/24/2016 7:01:57 PM

Anybody out there go to clubworx in Fuquay? I just signed up there.

5/24/2016 8:49:54 PM

Down 20 lbs

6/4/2016 4:11:21 PM

^ nice!!!! Congrats!

6/5/2016 2:19:11 PM

I'm having trouble balancing my calorie intake vs calorie burn though. I'm afraid I'm burning too many calories and note getting enough in, but with my mindset, its either all or nothing, and if I let myself have a little room, I'm gonna take more than I need.

That 20 lbs was over about 1.5 months, I think that is a little too fast.

6/5/2016 5:06:36 PM

I'm down about 6 pounds from my last post to 188. If I can get to 180 that would be good, and 175 would be great (sub 10%). This is the first time I've been consistently under 190 since I started bulking in November (up to 200 max).

Thanks again to skywalkr for that article about whooshes - really changed the way I've been dieting. Was definitely under-eating and carb/fiber starved. Weight has been coming off really consistently the past couple of weeks.

Does anyone have a good 30 day type ab routine they can share? Something that's easy to print off that I can reference quickly would be great.

6/6/2016 9:18:39 AM

How much were you under eating? Are you subtracting calories burned from exercise? Trying to pinpoint my numbers well. With exercise I won't go under 1200 as my minimum.

6/6/2016 6:16:28 PM

I was eating about 1300-1500 calories a day burning 3000-3500. I've been mixing in more carbs (was virtually at zero net before) and up to eating 1500-1800

6/6/2016 9:30:30 PM

Any recommendations on an ab routine?

I'm going to try the Smolov Squat program - there's a great spreadsheet on the page below for anyone interested:

http://stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/

Still trying hard to join the 1000lb club by my 1 year date (July 6th) but it will be really close, especially while trying to cut at the same time. If not, I'll readjust my goal to my 30th birthday in early October.

6/7/2016 11:24:09 AM

I would not recommend Smolov while cutting

6/7/2016 11:36:42 AM

lol yeah, no way in hell you cut on that

6/7/2016 3:18:38 PM

Is it impossible as long as I keep my protein intake really high?

6/7/2016 3:49:08 PM

protein and everything...you're going to need a LOT of calories.

You have to make a choice.

6/7/2016 4:03:58 PM

What do you guys order at the bar when you're trying to watch your calories?

6/7/2016 5:14:10 PM

water

6/7/2016 5:30:37 PM

Bourbon with a splash of water.

6/8/2016 6:57:40 AM

DIPAs

6/8/2016 7:28:03 AM

So thankful this is my last work trip to China... Eating in this country is a nightmare

6/8/2016 8:47:04 AM

Quote :

"What do you guys order at the bar when you're trying to watch your calories? "

I don't watch what I eat when I go out.

TREAT YO SELF

6/8/2016 8:57:32 AM

dry white wine, or ^

6/8/2016 9:12:14 AM

So the calories for muscle growth vs lack of calories for weight loss is really killing me right now.

I've got more definition that I did, but I'm no where close to being "cut" because of some subq belly fat that I'm trying to get rid of. Do I work on getting rid of all that first? And just work out to minimize muscle loss? I'm trying to keep my protein up, but I've cut out many calories, good and bad.

6/8/2016 9:20:21 AM

Dieting down is the hardest part to me so I would get that out of the way and then bulk up some. It is a lot easier to cut back down from 15% body fat than 20%

6/8/2016 11:35:58 AM

Yeah just cut back on the volume of weight lifting . Do a full body workout twice a week and lift heavy. Like 2 sets of 5 on each muscle group.

Keep protein high and fats low. Carbs almost nothing. You'll drop the fat in 2-4 weeks and then can resume normal weight lifting without a belly

6/8/2016 12:23:21 PM

oh my god...there are so many fitness youtubers

6/8/2016 7:32:35 PM

what's frustrating is the amount of conflicting information/misinformation out there.

6/9/2016 9:46:11 AM

And it changes from month to month.

I can google today the best workout plan for weight loss, and get opposing viewpoints. Who's right? I guess it's just trial and error and then what works for you. Every body is different.

6/9/2016 9:56:00 AM

Except you aren't a delicate snowflake so much different from everyone else. The basics are and have been the same for some time now.

6/9/2016 10:19:20 AM

You know what they say...^^^ if fitness is not fun anymore then don't do it. Stop worrying about every little detail. You're not a competitive neurotic bodybuilder who is trying to get an edge on stage. Go get some pho!

6/9/2016 9:12:21 PM

6/10/2016 9:03:20 AM

I'm beginning to lose progress at the gym, so I guess I'm not eating enough.

But I'm down 25 lbs, from 189 to 164.

[Edited on June 11, 2016 at 7:46 AM. Reason : dsafa]

6/11/2016 7:45:34 AM

that's awesome, congrats! may not be that you aren't eating you just could have hit a plateau. have you had a rest week in a while?

[Edited on June 13, 2016 at 9:06 AM. Reason : .]

6/13/2016 9:06:18 AM

This couldn't possibly be my plateau. When I say I'm not making any progress, I mean I started going to the gym 2 weeks ago, came close to what my initial maxes were, and haven't gone anywhere from there. As a matter of fact I feel like I might be going backwards.

Take the good ol' bench for example. My max right now would be 155, and I could barely finish 3 sets of 10 of 135. Now, I can't finish the last few reps on my second set.

I guess I just need to eat more protein and carbs before a workout.

6/13/2016 10:15:21 AM

If you can do one set of 135x10 your max should be 180.

I've found this to be pretty accurate, if not conservative

https://www.muscleandstrength.com/tools/bench-press-calculator

I wouldn't worry too much about not being able to hit a particular number that you did from a prior week. I'll definitely have days where I can put up big numbers and then the next week can't come close - it just happens. Has to do with sleep, what you ate that day and the day before, recover from other secondary muscle groups, etc.

Hell, you'll probably go back next time and increase from where you were previously.

But your numbers are impressive - keep at it, yo.

6/13/2016 11:12:24 AM