Help! I'm Fat - *** Official Exercise and Weight Thread ***

[CloniesForLife]

If someone is carrying to much body fat, then optimizing metabolism is the most important. Cardio is great for the heart, for building stamina, endurance, releasing endorphins, relieving stress etc...I should have put more context in most post, I meant in the context of starting out. If someone is going on a weight loss journey, well it should be fat loss, then starting out you have to eat a better diet and weight train. You can introduce some cardio later. In the begining, I think walking is fine, just not to much. I'm not big into calorie cutting, the type of foods you eat matter more. Eating whole foods is the most important, you will naturally eat less because whole foods tend to have more satiety. But most importantly, whole foods have a positive metabolic impact in our system. The hormonal profile changes for the better, nutrients are used better, your body doesn't have to utilize resources to deal with food chemicals, and all the crap and toxins in the process foods. The result is an optimized metabolism. The problem is calorie cutting combined with cardio is you condition your metabolism to slow down. Again, if your goal is weight loss, then have it, but you won't have an optimized metabolism and as healthy of a body comp. Long term that is not good. That is one of the reason why people gain the fat back. Resistance training is great for the metabolism and hormonal profile long term, especially for the blood sugar metabolism.

calorie cutting combined with a lot of cardio also puts your body in a starvation state. You will lose weight, the problem is some of that is muscle. What this means is your body changes it's hormonal coctail. Your testosterone will go down, you will stop producing leptin (this is a fat burning hormone), and your cortisol will go up. Cortisol is stress hormone, some of it is good, but to much and it is very much a catabolic hormone. Higher cortisol due to dieting and cardio eats muscle tissue. The result is a lower metabolism, which makes it hard to maintain a healthy body comp, especially long term. Of course if you are okay with skinny fat, then no issue. As always, genetics play a role and not everyone is the same. Some people can get away with more cardio and dieting than others without the negative effects.

You're using a lot of words (optimizing metabolism, toxins, starvation state, etc) that are making my Spidey senses tingle. Can you please provide anything to back up some of these claims?

People should eat a mostly healthy but maintainable diet and consistently do strength training and some cardio (zone 2 being the best for long term health). Maintainable and consistency being key words. It is a lifetime journey not a 1 month diet. I'm no expert but I listen to a lot of people that are way smarter than this stuff on me. At the end of the day the health and fitness industry tries to overcomplicate things and for 98% of us we just need to get really good at the basics that I posted in the first sentence of this paragraph.

 

[madguy30]

Fees like I walked into a boomer Facebook post about weight loss. Just move more and eat less or more calories depending on your goals.

What's Boomer about it?

If I discuss this kind of stuff with my boomer Dad I get quite the look over your 2nd concept.

 

[CycloneDaddy]

People are still working out to lose weight? I thought everyone is now getting a weekly shot of Semaglutide?

 

[madguy30]

People are still working out to lose weight? I thought everyone is now getting a weekly shot of Semaglutide?

I heard Soylent Green does wonders.

 

[carvers4math]

What's Boomer about it?

If I discuss this kind of stuff with my boomer Dad I get quite the look over your 2nd concept.

Nothing. But it’s a go to troll.

 

[Jeembo]

People should eat a mostly healthy but maintainable diet and consistently do strength training and some cardio (zone 2 being the best for long term health). Maintainable and consistency being key words. It is a lifetime journey not a 1 month diet. I'm no expert but I listen to a lot of people that are way smarter than this stuff on me. At the end of the day the health and fitness industry tries to overcomplicate things and for 98% of us we just need to get really good at the basics that I posted in the first sentence of this paragraph.

There was a theory somewhere that if you doing cardio in caloric deficit then body tries to "adapt" to it by losing weight(both fat and muscle) to make itself lighter hence reducing stress from increased movement. Dunno if it got any research done on tbh, but it was out there.
Body in general is great at adapting, hence why while cutting a lot of people recommend to lift heavy rather than lift more volume(body would think that it still needs it's muscle and wouldnt lose it as much as with high volume lower load).

 

[BillBrasky4Cy]

You're using a lot of words (optimizing metabolism, toxins, starvation state, etc) that are making my Spidey senses tingle. Can you please provide anything to back up some of these claims?

People should eat a mostly healthy but maintainable diet and consistently do strength training and some cardio (zone 2 being the best for long term health). Maintainable and consistency being key words. It is a lifetime journey not a 1 month diet. I'm no expert but I listen to a lot of people that are way smarter than this stuff on me. At the end of the day the health and fitness industry tries to overcomplicate things and for 98% of us we just need to get really good at the basics that I posted in the first sentence of this paragraph.

I find these discussion hilarious because opinions have changed a crap ton over the last 10 years. Don't do cardio... do cardio, don't eat carbs... carbs are fine etc.

 

[CloniesForLife]

I find these discussion hilarious because opinions have changed a crap ton over the last 10 years. Don't do cardio... do cardio, don't eat carbs... carbs are fine etc.

For sure. These things change and I will never claim to be an expert. I think the basics stay pretty steady though. Also, everyone is so different that you need to find what works for you. I wouldn't take any of the advice in a forum thread at face value. Go find really reputable health and fitness people and listen to them. Avoid anyone that overcomplicates things or speaks in absolutes about everything.

 

[besserheimerphat]

If you are in a caloric deficit, you will lose both muscle and fat. If you are in a caloric surplus you will gain both muscle and fat. The ratio depends on what you're eating - basically are you getting enough complete protein. But you cannot lose just fat or gain just muscle. Your body will do what it does based on a whole host of factors, some of which you can control (sleep) and some you can't (genetics).

And unless you are totally untrained, it's pretty much impossible to simultaneously lose fat and gain muscle. If your goal is body recomposition, you're more likely to see gainzZz by switching between calorie deficit and calorie surplus in 1 to 4 month phases. Losing fat and gaining strength is a little easier, but still a tricky balance.

 

[throwittoblythe]

If you are in a caloric deficit, you will lose both muscle and fat. If you are in a caloric surplus you will gain both muscle and fat. The ratio depends on what you're eating - basically are you getting enough complete protein. But you cannot lose just fat or gain just muscle. Your body will do what it does based on a whole host of factors, some of which you can control (sleep) and some you can't (genetics).

And unless you are totally untrained, it's pretty much impossible to simultaneously lose fat and gain muscle. If your goal is body recomposition, you're more likely to see gainzZz by switching between calorie deficit and calorie surplus in 1 to 4 month phases. Losing fat and gaining strength is a little easier, but still a tricky balance.

I've had a tough time learning this, but I've had to. I was overweight most of my adult life. Then I did Farrell's and dropped 50 lbs over about 9 months. I got down to 8% body fat at my leanest. But I was just skinny at that point. I'm 6'2" and I was down to about 175 lbs. I kept doing Farrell's but I started eating more and I wouldn't gain anything.

I realized I had to cut back on the cardio and do more strength training if I was going to put on some muscle. However, after I lost weight and wanted to add muscle back, it was really hard to get comfortable eating in in a surplus again because the thought of putting weight back on after you burned it all off is very hard.

I finally re-entered a surplus in the last 6 months while doing heavy weights with little cardio other than walking. I've gained about 10-12 lbs (on top of gains before that); some of that is muscle and some is fat. I'm up to about 200 lbs since being at 174 lbs in Fall 2019. I'm planning to switch back to a deficit this fall and lean up. I'll be interested to see how hard/easy losing the weight is again.

 

[VeloClone]

I heard Soylent Green does wonders.

Yeah, but it can be different from person to person.

 

[besserheimerphat]

Yeah, but it can be different from person to person.

Bravo

 

[cayin]

You're using a lot of words (optimizing metabolism, toxins, starvation state, etc) that are making my Spidey senses tingle. Can you please provide anything to back up some of these claims?

People should eat a mostly healthy but maintainable diet and consistently do strength training and some cardio (zone 2 being the best for long term health). Maintainable and consistency being key words. It is a lifetime journey not a 1 month diet. I'm no expert but I listen to a lot of people that are way smarter than this stuff on me. At the end of the day the health and fitness industry tries to overcomplicate things and for 98% of us we just need to get really good at the basics that I posted in the first sentence of this paragraph.

I was a dietetics major(sociology too), and was coached for 5 years by Scott Abel. He had a career getting NHL players ready for combines and coaching bodybuilders. In his later years he got away with bodybuilding because it was to extreme and started coaching average Joe's like me. He also has several books out. I didn't try to over complicate things, I thought I made it really simple. Anyway, you have good input for sure and I didn't mean to over complicate things. Here is a sample video

 

[Dr.bannedman]

on my second week of going to the gym and checking my intake... covid, had a kid... was out for about 3 years.... finally back at it and feeling great mentally.. down 5 lbs and looking forward to earning the next 60.

 

[Dr.bannedman]

if anyone is on the fence... JUST DO IT. MOVE MORE. EAT LESS. GIVE IT A WEEK OR 2. YOU WILL BE VERY PLEASED

 

[CloniesForLife]

I was a dietetics major(sociology too), and was coached for 5 years by Scott Abel. He had a career getting NHL players ready for combines and coaching bodybuilders. In his later years he got away with bodybuilding because it was to extreme and started coaching average Joe's like me. He also has several books out. I didn't try to over complicate things, I thought I made it really simple. Anyway, you have good input for sure and I didn't mean to over complicate things. Here is a sample video

Thanks for sharing I will definitely look into his stuff and watch this! Appreciate the good discussion. Always want to learn. There's just a lot out there in health and fitness that isn't based in anything so I approach this area with lots of skepticism.

 

[throwittoblythe]

Thanks for sharing I will definitely look into his stuff and watch this! Appreciate the good discussion. Always want to learn. There's just a lot out there in health and fitness that isn't based in anything so I approach this area with lots of skepticism.

Layne Norton is also a great resource. He can come off a bit arrogant on his IG account, but I really appreciate his work. He does regular posts to review the latest research on diet and fitness. He's a champion power lifter and runs a fitness coaching business. I've used his Carbon app for food tracking for over a year now.

 

[CloniesForLife]

Layne Norton is also a great resource. He can come off a bit arrogant on his IG account, but I really appreciate his work. He does regular posts to review the latest research on diet and fitness. He's a champion power lifter and runs a fitness coaching business. I've used his Carbon app for food tracking for over a year now.

I love Layne

 

[h-man64]

calorie cutting combined with a lot of cardio also puts your body in a starvation state. You will lose weight, the problem is some of that is muscle. What this means is your body changes it's hormonal coctail. Your testosterone will go down, you will stop producing leptin (this is a fat burning hormone), and your cortisol will go up. Cortisol is stress hormone, some of it is good, but to much and it is very much a catabolic hormone. Higher cortisol due to dieting and cardio eats muscle tissue. The result is a lower metabolism, which makes it hard to maintain a healthy body comp, especially long term. Of course if you are okay with skinny fat, then no issue. As always, genetics play a role and not everyone is the same. Some people can get away with more cardio and dieting than others without the negative effects.

I'm doing 3 days of weight training per week (45 minutes with little rest. Heart rate is rarely over 130. I'm 59.). I also do about 50 miles per on my bike (Heart rate mostly 120 to 140.). Is that too much cardio? I try to eat more protein to offset muscle loss. Am I missing comething. That said, what should my macros look like? Or should I just eat clean?

 

[ClonerJams]

Making some small diet changes, mainly to improve mental health. Instead of cereal, now eating almonds, blueberries, and Strawberries for breakfast. I still put milk in it so the almonds just replace my cereal. Also instead of eating sweets daily, replaced that with dark chocolate. Not gonna lie, I miss my sweets but dark chocolate isn't a bad replacement. Oh and Greek yogurt - actually not bad as long as it's mixed with fruit.