Help with loosing weight quick

[bigred389]

http://www.marineofficercandidate.com/workoutprograms.asp

This is a pretty good link to getting in shape. It's military PFT oriented, but the running segment is very applicable to core cardio fitness. Describes the applications of each type of run.

[rlos1000]

Yes, thank you Sir. I've been starting to jog for 5miles -7miles

may I humbly put in that by "diet" I think he may have meant "watch your diet" not go on attkins. I don't know if that clearification was needed, but I thought it couldn't hurt. Again: starving yourself, fasting, low/no carb, and other "loose weight fast" type things don't work and aren't good for you.

If you want to get in shape (anybody feel free to correct if I'm wrong):
1) Exersize REGULARLY (about 3 times a week in the gym could be a good min)
2) Eat right (4-6 small balanced meals a day)
3) Pay attention to your body composition, not just weight.

If you're afraid you're un-healthy, work on getting healthy, not small: your ideal weight may be 160, or it may be 140, or it may be 180. Get fit, the thin thing will follow.
Do you have any more questions Sir? Is this helping? Are you still reading this? lol.

[bigred389]

Yes, thank you Sir. I've been starting to jog for 5miles -7miles

I mean just doing something is always better than doing nothing.

But may I suggest that for a number of reasons, jogging 5-7 miles(on pavement too right?) probably is not in your best interest?

[rlos1000]

treadmill
I stret before and after for like 5min

I mean just doing something is always better than doing nothing.

But may I suggest that for a number of reasons, jogging 5-7 miles(on pavement too right?) probably is not in your best interest?

[bigred389]

Treadmill is not the same as real running. Again, kudos on actually applying the effort, as that's the hardest step for most people. But you might want to start looking at being more efficient with your workout, and tailoring it specifcially to exactly wtf it is you want to do.

5-7 miles on the street is a great endurance builder. But it's definitely got limitations on what it can actually do for you.

[jubaji]

I mean just doing something is always better than doing nothing.

But may I suggest that for a number of reasons, jogging 5-7 miles(on pavement too right?) probably is not in your best interest?

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[blitz]

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The pavement surface is quite hard on the knees. Running on the street itself puts less strain on the knees.

[jubaji]

The pavement surface is quite hard on the knees. Running on the street itself puts less strain on the knees.

LOL

Unless we're talking about an 80 year-old woman, the terrible shock of 'running' may just have to be endured if one really intends to get in shape/lose weight, or whatever.

Ow! Typing is putting too much pressure on the joints of my fingers! Aaaah! It burns, it buuuuuuuuuuuuuuuuuurrrrrrrrrrrrrnnnnnnnnnnsssssssssss

[bigred389]

LOL

Unless we're talking about an 80 year-old woman, the terrible shock of 'running' may just have to be endured if one really intends to get in shape/lose weight, or whatever.

Ow! Typing is putting too much pressure on the joints of my fingers! Aaaah! It burns, it buuuuuuuuuuuuuuuuuurrrrrrrrrrrrrnnnnnnnnnnsssssssssss

Ha true you gotta put the effort in more than anything else.

However, i was referring to the fact that he felt he was too heavy. If you're heavy and not particularly used to running in the first place, putting in a long stretch(5-7miles) at slow speeds is an incredibly inefficient and rather risky way to lose weight. Unless you go past a certain speed, running doesn't burn many calories. But at any speed, the running motion is relatively high impact.

I was merely going along the lines that if he just wanted to lose weight quickly, there are a lot of other things he could do. And he's using a treadmill, which is even less efficient. As he's indoors anyway, a rowing machine can burn much more calories and spread the "burn" over many more muscles than running does.

[eXcessiveForce]

lifting above 80% of max will burn more calories than cardio.


Cardio is good for health but not so good for fat loss. Just like aerobics, for most people it will keep them fat.


If you want to lose weight as in Fat.

1. watch diet,-- increase protien, reduce carbs, and have several smaller meals a day 6 -8.
2. Increase how much water you drink
3. Lift weights (an increase in muscle mass will help burn more calories at rest) (Lifting also increases metabolism so you will burn more calories at rest)
4. Avoid restrictive calorie diets as they lead to muscle loss which would reduce metabolism.
5. High intensity interval training (HIIT) increases metabolism and burns more calories over time than Long slow distance.

In the end you need to burn more calories than you take in. If you aren't doing this you will not lose fat.

[rlos1000]

what kind of intervel stuff are we talking about here? Like should i run 4min max then slow down and run again? Thanks everyone

lifting above 80% of max will burn more calories than cardio.


Cardio is good for health but not so good for fat loss. Just like aerobics, for most people it will keep them fat.


If you want to lose weight as in Fat.

1. watch diet,-- increase protien, reduce carbs, and have several smaller meals a day 6 -8.
2. Increase how much water you drink
3. Lift weights (an increase in muscle mass will help burn more calories at rest) (Lifting also increases metabolism so you will burn more calories at rest)
4. Avoid restrictive calorie diets as they lead to muscle loss which would reduce metabolism.
5. High intensity interval training (HIIT) increases metabolism and burns more calories over time than Long slow distance.

In the end you need to burn more calories than you take in. If you aren't doing this you will not lose fat.

[eXcessiveForce]

there are many different variations for HIIT.

1 minute sprint, 1 minute walk repeat 15 minutes.
30 second sprint, 10 second walk repeat 15 minutes
30 second 30 second
1 minute 30 second
Etc.

30, 10's are rough but they are really good, But they are maximum effort sprints, and then walk. Most people don't work them hard enough.

A search on the internet will give you lots of info on HIIT, also check out the running thread, or search on HIIT in the forum. I'm pretty sure we've talked about it quite a bit.

[treelizard]

What do you classify as a restrictive calorie diet?

[eXcessiveForce]

well usually anything below about 1500 for the average person.

Weight loss is generally best achieved by reducing your normal intake by 200 calories or so, until you even out. Then if you need to you can reduce again when you stop losing weight.

obviously if you are taking in 2000 a day, a 1000 a day is restrictive.

same if you are taking in 5000 dropping to a 2000 would be restrictive even though it a normal amount.

2000 Calories from vegitables and meat is a lot of food compared to 2000 from soda and chips.

the grapefruit diet
The cabbage diet
eating only salads or only celery.

Stuff like that will kill your metabolism and as soon as your diet returns to normal you will begin storing fat.

[Tom Yum]

http://www.marineofficercandidate.co...utprograms.asp

This is a pretty good link to getting in shape. It's military PFT oriented, but the running segment is very applicable to core cardio fitness. Describes the applications of each type of run.

Do this program

https://www.sealpt.com

You are guaranteed to lose weight if you stick with it.