weight loss 101...

[Magic Man]

I typed this out at ironlife and thought maybe some others could make use of it...

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It's very true, lifting does not really lend to losing weight - this is the forumla to work out how many calories you are losing per set:

**[no. of reps in set] x [weight in kg used - 2.2 conversion rate] x [gravitational pull - 9.8] x [distance of weight travelled in cm]) / 1000) / 4.2 = calories burned.

When you work it out, it is barely anything.

Okay, so lets talk about your diet, it is the crucial link between being overweight and your optimal weight.

As MT said earlier, a rough estimate of the calories you should be eating is around 3000 - but remember its only an estimate, there are plenty of things to consider, including muscle mass, body type (endo/ecto/meso - morph), etc. An easy way to figure this out is:

[bodyweight + 0 at the end] + 2 x [bodyweight]....so for me at 155lb = 1550 + 310 = 1860 calories required for maintainence of current weight WITHOUT doing any exercise and vegitating. You must also factor in the calories required to undertake physical activity, so I usually round to about 2000 cal.

Basically you need to cut these down so that you start to notice a difference, BUT remember, eat wisely, going on a crash diet helps nothing, infact it may promote the buildup of fat since the body's metabolism slows down because the body is saying "holy ****, we're not getting enough food anymore, stop using the fuel too quickly!" and hence your bodyfat is unlikely to decrease dramatically.

Eat regularly, 6 times a day is good, but dont have massive meals, just split bfast, lunch and dinner into halves and have the other half 2-3 hours later.

Generally, for protein, you should be having around 1g of protein to 1lb of bodyweight - this is generally accepted.

The amount of carbs you should have (and by carbs, the vast majority should be unprocessed complex carbs, such as brown breads, red potatoes and **** like that) is aboue 2.3-3g of carbs to each 1lb of bodyweight.

Fat intake should be kept to around 0.3lb of NON-saturated fatty types, such as omega 3 oils (NOT omega 6) fish oils, flax seed oils and so on. Do not take any saturated fats in order to reach the 0.3 mark, since you'll already ingest it with other whole foods trying to get enough protein, such as beef or chicken.

Don't go on fad diets.

- m

[submission_guy]

good post.

[LukeDothSucketh]

Diet implies you're doing it for a certain period of time, "I'm going on a diet", meainng eventually you'll go off it and lose all of your positive gains. You don't diet to lose weight and keep it off, you have to change your lifestyle. Magic Man's **** is something you can base a healthy lifestyle off of, even if you **** it up once and a while. Awesome info.

[Magic Man]

thanks lukey luke, but the work "Diet" does not actually imply a reduction in food OR that a diet has a "time limit" like so many magazines and ads make you believe. By definition, a diet is simply what a person eats.

The problem with most fad diets nowadays (with notable exceptions to the Atkin's diet and the paleolithic diets), is that what they rely on is a reduction in caloric intake based on less food and food restriction - meaning that it's like starving a person in order to lose weight.

This does 2 things, firstly, think of what happens when you starve a person of sex for say a few months, the poor girl who gives you a hummer after that is going to be drowned. Same as a person who has been put on a food reduction diet, after the timeframe, 90% of people are going to "pig out" as a way to congratulate themselves and it has been shown in studies that a large % of people on these diets pack the weight back on after a while anyway - their only way to lose weight again is going back on a diet, hence a seesaw in their bodyweight.

The second is more to do with the internal workings of the body, and I already mentioned this in my previous post with reference to metabolism slow down.

All the info I'm giving in my previous post is just general info that you can base a healthy diet on and lifestyle on. Oh one other thing too, maybe some people have never heard of this, but there are such things as "reward" days, where in fact it is scientifically proven that eating what you want on a predetermined day can actually help your metabolism and trick it into thinking it's getting everything it needs in order to re-speed it up. Basically a lot of bodyduilders do this as a reward to sticking to a relatively strict diet - since not even the strongest men can resist a chocolate cake or a burger every now any then. And it is a lot more likely you'll stick to your healthy diet if you aren't deprived too much of every food.

[The Jake]

I posted this in another thread and felt it was important enough to post it here (cut and paste job with edits):

I just want to caution against the prolonged use of fat burning stacks like Hydroxycut, Xenadrine, and other high potency ECA stacks. I will try to explain why.

When you take a lot of this stuff over a prolonged period, your body's metabolism levels average out over time and it becomes used to that elevated level, which defeats the purpose of using ECA fat burner stacks. Which means you need to take more to get the desired effect. This you DO NOT WANT TO DO AS IT CAN KILL YOU (yes, there have been fatalities from this stuff - I think there was 23 in the United States alone so far IIRC...).

This means the LONGER you stay on this stuff, the LESS fat you actually burn. So to continue to get great gains, you need to cycle the stuff. E.g. 2 months on, 1 month off.

You need to cycle that **** for about 6-8 weeks, tops, then take at least two weeks off before beginning another cycle (I'd recommend a month) to give your body's metabolism time to step down a notch so that when you go back onto it, it gets that particular 'kick start' effect which results in rapid weight loss.

There's also a LOT of associated health risks with these products. For instance, you can't get potent versions of Hydroxycut here in Australia because of them. Yes we sell Hydroxycut, but our versions of these products are SEVERELY underpowered as they've removed key components like Ephedrine, Ephedra, Mua Huang, etc.

Infact so many countries have had complications with this product, including deaths, that even the FDA in America is considering pulling it. The FDA has started to wise up on some of the risky supplements. For instance, in the State of California it is illegal to manufacture prohormones (like DHEA, or Andro). NOTE: It is NOT illegal to SELL or DISTRIBUTE. But it's only a matter of time before they tighten the legislation.

The other issue with these products is that people can often fall into a habit of relying on fat burner stacks to reduce bodyweight and this alone does not address the issue of poor diet and insufficient exercise which is the cause of excess weight in 99% of the population. And just FYI, the actual figure of people who have serious psychological or physiological diseases which affect their weight is less than 1%.

So use them, but use them in moderation.

- The Jake

[Tom]

A lot of people that died from Ephedra products didn't use it correctly and didn't read the labels.

[Magic Man]

Originally posted by The Jake
I posted this in another thread and felt it was important enough to post it here (cut and paste job with edits):

I just want to caution against the prolonged use of fat burning stacks like Hydroxycut, Xenadrine, and other high potency ECA stacks. I will try to explain why.

When you take a lot of this stuff over a prolonged period, your body's metabolism levels average out over time and it becomes used to that elevated level, which defeats the purpose of using ECA fat burner stacks. Which means you need to take more to get the desired effect. This you DO NOT WANT TO DO AS IT CAN KILL YOU (yes, there have been fatalities from this stuff - I think there was 23 in the United States alone so far IIRC...).

This means the LONGER you stay on this stuff, the LESS fat you actually burn. So to continue to get great gains, you need to cycle the stuff. E.g. 2 months on, 1 month off.

You need to cycle that **** for about 6-8 weeks, tops, then take at least two weeks off before beginning another cycle (I'd recommend a month) to give your body's metabolism time to step down a notch so that when you go back onto it, it gets that particular 'kick start' effect which results in rapid weight loss.

There's also a LOT of associated health risks with these products. For instance, you can't get potent versions of Hydroxycut here in Australia because of them. Yes we sell Hydroxycut, but our versions of these products are SEVERELY underpowered as they've removed key components like Ephedrine, Ephedra, Mua Huang, etc.

Infact so many countries have had complications with this product, including deaths, that even the FDA in America is considering pulling it. The FDA has started to wise up on some of the risky supplements. For instance, in the State of California it is illegal to manufacture prohormones (like DHEA, or Andro). NOTE: It is NOT illegal to SELL or DISTRIBUTE. But it's only a matter of time before they tighten the legislation.

The other issue with these products is that people can often fall into a habit of relying on fat burner stacks to reduce bodyweight and this alone does not address the issue of poor diet and insufficient exercise which is the cause of excess weight in 99% of the population. And just FYI, the actual figure of people who have serious psychological or physiological diseases which affect their weight is less than 1%.

So use them, but use them in moderation.

- The Jake

Good read mate, but really imo, unless you are a bbing competitor, or a fighter who has suddenly been told of an upciming fight in a week or so - I don't see why anyone would have to use these fat burning supplements.

A good diet, understanding how much to eat, how to properly perform cardio to your maximal fat chewing capacity (55-65% of MHR), how to guage maximum heart rate etc all can lead to weight loss in a more natural and safer manner.

When you break it down to it's scientific parts, really, it's all number crunching.

[The Jake]

Originally posted by Magic Man
Good read mate, but really imo, unless you are a bbing competitor, or a fighter who has suddenly been told of an upciming fight in a week or so - I don't see why anyone would have to use these fat burning supplements.

A good diet, understanding how much to eat, how to properly perform cardio to your maximal fat chewing capacity (55-65% of MHR), how to guage maximum heart rate etc all can lead to weight loss in a more natural and safer manner.

This is my argument against using them.

People rely on them as a crutch for poor diet and insufficient exercise.

The only use for them I see is for when you have a solid diet, good routine and you just wish to excelerate fat loss over a short term period (which is why I will be using them to get rid of excess fat I have).

- The Jake

[The Golden Bear]

3720 Calories required for maintainence of current weight

[The Golden Bear]

930g of carbs

310g of protien