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Old 04-16-2021, 07:05 PM #1216
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I mentioned on a Diabetes Forum that I walk about 1.5 hours a day. I was surprised they said that might be 4.5-6 miles a day. today I didn't walk, helped out contractor unload, load and put in place a new water Heater. My gosh those weight a TON. buy a pedometer> maybe
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Old 12-27-2021, 08:25 AM #1217
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Quote:
Originally Posted by Luddacris View Post
Some people simply don't know how to start doing physical exercises.
When I was in my early 20's I was around 250 LBS @ 5.5' tall. My cholesterol was through the roof. I didn't know where to start either. Finally around my late 20's I Talked to my doctor and did a ton of research. I ended up buying a bow flex which came with a workout and diet plan. It worked well. I lost 70LBS and eventually I out grew the bow flex and just kept adding new equipment to my home gym. 15 years later, I have a squat rack, smith/cable machine, pull up bar/ dip station, two spin bikes, and other various things. I used to have a treadmill but it literally fell apart after 10 years. LOL.
Speaking of exercise, I need to get off the computer and go workout.

Last edited by superhomunculus; 12-27-2021 at 08:27 AM. Reason: Added words
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Old 01-17-2022, 01:24 PM #1218
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Originally Posted by Vansnxtweek View Post
I'm wondering if this is real but I feel like typing so...

If you want to lose weight, you need to be in a calorie deficit. End of story. Supplements are just that, to supplement a solid diet. Unless your doctor tells you you NEED to supplement for some sort of deficiency or something than most likely you don't need any supplements and they aren't going to make you lose weight faster or easier.
No, no one does. Technically. Your calorie deficit should not come in the way of not consuming enough calories, but rather burning excess calories you do consume daily. If your body doesn't see enough of any particular type of fuel - carbs (fast or slow) fats (non, trans, etc) or whole protein, it begins to do several things to repair as bloodsugar levels fall.

1. It begins to break down ingested proteins to convert to aminos then convert to glycogens.
2. It begins to break down bodyfat (the slowest but most efficient process).
3. It begins breaking down muscle tissue to convert to aminos then convert to glycogens.

Now if you add into the mix resistance training or long session cardio, your body continues to do the 3 steps above, but reverses #2 and 3. Its easier and much faster to breakdown whole muscle to aminos and convert to glycogen in the liver than it is to breakdown stored fat and then use that as lipid or ketone energy. Blood sugar is far easier to make, use and dispose of its waste than ketones. However,, ketones are far, far more efficient and come with far fewer side effects.

Ever see a massive bodybuilder going out for a 5 mile jog? Nope. You see them exercising their heart rate to a level of maximum, minimum resistance to optimize fat lose and maximize muscle retention. Too fast and the above process starts to take over.

Lets take a guy who is 200lbs at 25yo. Climb on the treadmill fasting (first thing in the morning) warm up and then hit 3.0-3.4mph at 3-6° of incline and take their heart rate to roughly 130bpm for 30 mins. That's all the cardio you need to do. There are other variations but this is the easiest to see and do for most people.

Can you gain muscle and lose bodyfat? Sorta, but neither is efficient. To gain, you need X calories. To lose you need to burn X calories... so testosterone will create a cause an effect on stored bodyfat, it will also create an anabolic environment (given all of the other tools are there) to grow.

As for background... I am a former Worlds Strongest Man competitor, clinical researcher and editor for a pharmaceutical company. I've been doing this a long ass time!

In short, it takes time to know how many calories per day you need. But I will say this - 1.5g of whole food protein (not powders) per pound of bodyweight is an excellent starting point for growth. Reduce any sugars. Increase clean fats and only quality carbs and you will begin to see great changes, quickly.
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Old 01-29-2022, 04:58 PM #1219
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Originally Posted by FactoryRide View Post
I spend about 3-4 hours 4-5 days a week at the gym. I'll lift and occaisionally hop on the treadmill for about 1.5-2 hours and then the other 1.5-2 is spent playing racquetball.

I've seen some descent gains, but all within where I should be at for 5'11 and 245 lbs.

I just recently started deadlifts again and I'm up to 325 right now, and shooting to be over 400 or better by the end of the year. I try to do mostly compound lifts, but do isolation lifts for my shoulders a lot to help rehab my left one.
Jesus when do you sleep and work?
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Old 07-19-2022, 04:18 PM #1220
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Quote:
Originally Posted by USStrongman View Post
No, no one does. Technically. Your calorie deficit should not come in the way of not consuming enough calories, but rather burning excess calories you do consume daily. If your body doesn't see enough of any particular type of fuel - carbs (fast or slow) fats (non, trans, etc) or whole protein, it begins to do several things to repair as bloodsugar levels fall.

1. It begins to break down ingested proteins to convert to aminos then convert to glycogens.
2. It begins to break down bodyfat (the slowest but most efficient process).
3. It begins breaking down muscle tissue to convert to aminos then convert to glycogens.

Now if you add into the mix resistance training or long session cardio, your body continues to do the 3 steps above, but reverses #2 and 3. Its easier and much faster to breakdown whole muscle to aminos and convert to glycogen in the liver than it is to breakdown stored fat and then use that as lipid or ketone energy. Blood sugar is far easier to make, use and dispose of its waste than ketones. However,, ketones are far, far more efficient and come with far fewer side effects.

Ever see a massive bodybuilder going out for a 5 mile jog? Nope. You see them exercising their heart rate to a level of maximum, minimum resistance to optimize fat lose and maximize muscle retention. Too fast and the above process starts to take over.

Lets take a guy who is 200lbs at 25yo. Climb on the treadmill fasting (first thing in the morning) warm up and then hit 3.0-3.4mph at 3-6° of incline and take their heart rate to roughly 130bpm for 30 mins. That's all the cardio you need to do. There are other variations but this is the easiest to see and do for most people.

Can you gain muscle and lose bodyfat? Sorta, but neither is efficient. To gain, you need X calories. To lose you need to burn X calories... so testosterone will create a cause an effect on stored bodyfat, it will also create an anabolic environment (given all of the other tools are there) to grow.

As for background... I am a former Worlds Strongest Man competitor, clinical researcher and editor for a pharmaceutical company. I've been doing this a long ass time! Also I am a consultant at buyanabolic. Feel free to contact me.

In short, it takes time to know how many calories per day you need. But I will say this - 1.5g of whole food protein (not powders) per pound of bodyweight is an excellent starting point for growth. Reduce any sugars. Increase clean fats and only quality carbs and you will begin to see great changes, quickly.
Actually agree with you but there is a but - men with big mustles as a rule take tons of steroids which solve issues with calories, sort out mistakes in training and help heal injuries. That is a great advantage over regular gym goers.

Last edited by Carten; 07-31-2022 at 12:35 PM. Reason: spelling correction
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Old 08-23-2022, 03:25 PM #1221
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A weight maintenance trick that's been great for me over the years- small changes, lots of self control, plus a reasonable amount of exercise.

Small changes like cut down on portion size, don't snack late at night, skip the pancakes and waffles, pass on dessert.

Lower carbs, less 'white' foods- cut down or try to cut out white pasta, white bread, bagels, white sugar, white chips, white potatoes. Corn in moderation. It can be hard. Kind of a peleo/ South Beach diet hybrid. Forget KETO.

And skip desserts, skip the doughnuts at the office, skip eating all the kids leftovers from chic-filet...

And if you're too busy for the gym, get some dumbells and a pull up bar, amazing what you can do in the garage or a seldom used room in 30 minutes. Bent over rows, upright rows, shoulder raises, flat butterfly, lunges, curls, nosebreakers, close grip 'bench', sit-ups... pull ups on a bar or the kids jungle-gym. Make a dip station or get a combo pull up bar/ leg lift/ dip station.

Jog a few times a week or brisk walks.

If you have access to a pool take up doing laps, that will wear you out in short order.

And if you need motivation to get started, look up "Couch to 5K" and follow that routine. Get a bike, take walks.
Sign up for a 5K or sprint triathlon with some friends.

Get going.
Keep going.
Day to day progress is what works.
Make it a lifestyle.
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Old 09-19-2022, 11:01 PM #1222
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Quote:
Originally Posted by Luddacris View Post
Some people simply don't know how to start doing physical exercises. It’s important to consult your healthcare provider and get a physical medical examination before starting an exercise routine. This is particularly important for those new to strenuous and vigorous physical activities. An early checkup can detect any health problems or conditions that could put you at risk for an injury during exercise. It can also help you optimize your workout, making it easier for you and your personal trainer, if you choose to work with one, to understand your limitations and create an exercise plan tailored to your particular needs. If we consider about making workouts at home, I would recommend these athletes from well-known online resource, because they have plenty of free workout exercises and programs, for any specific muscle group of your body.
Good advice. I think the first part of your post is a massive hurdle for people who have never gotten regular exercise. They just don't know where or how to start and feel out of place at a gym, think people are judging them, etc. It takes time to normalize a routine as "the thing I do" rather than look at it as something outside your comfort zone, but it's fine to start small, in fact people probably should. Consistency is the key.
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Old 09-20-2023, 06:00 AM #1223
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Absolutely, you nailed it! 🙌
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Old 09-20-2023, 06:15 AM #1224
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Starting a regular exercise routine can be super intimidating for beginners, and that feeling of being out of place at the gym can be a big hurdle. But you're spot on about the importance of starting small and gradually normalizing it as part of your routine. Consistency truly is the key to success in this journey.

And hey, speaking of routines and fitness, have any of you ever looked into gym franchise opportunities? It's an interesting avenue to explore if you're passionate about fitness and want to help others get started on their own fitness journeys too.

Last edited by Rickuda; 09-21-2023 at 07:36 AM.
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