02-24-16, 07:04 AM | ||
Join Date: Sep 2015
|
Quote:
http://www.livestrong.com/article/44...ight-training/ |
|
02-24-16, 08:34 AM | ||
Join Date: Jan 2013
|
Quote:
I wish I could remember the name of the documentary, but it was an HBO documentary years ago on our nation's obesity problem and it mentioned that for people who lose weight, in order to maintain that weight, they had to eat less compared to someone who had been at that lower weight his/her entire life. They didn't elaborate further other than to say that was why so many people had trouble keeping the weight off. I immediately wondered if that was due to how people lost the weight: cut calories, spending hours doing cardio. They are probably causing their metabolism to slow down so that at that lower weight, they can't eat as much as they think. Of course, everyone is different, but my approach was a hybrid of the two routines listed above and I managed to lose weight, lose body fat, and put on lean muscle mass. The result was that I boosted my metabolism and I actually had to eat more to keep from losing more weight once I blew through my target weight. At one point, I had to eat about 2100 calories just to put some weight back on (and I'm only 5' 2"). I have been able to maintain at my lower weight by continuing to balance weight training with cardio. I think my body has adjusted to my lower weight and I am about at 1700-1800 calories/day. In the past, that level of intake would have cause me to gain weight. However, I have continued to eat much much better than I did in the past. The changes I made to my diet were permanent. 1) I ate fewer calories, but ate more protein, fewer carbs, slightly more fat, emphasized nutrient-dense food 2) I lifted moderate to heavy weights 3x/week (and by heavy I don't mean "CrossFit" heavy or "I need a spotter" heavy. I guess I should say heavier than I was accustomed to all my life) 3) I did a few sessions of cardio, 2-3x/week |
|
02-24-16, 08:43 AM | |
Join Date: Feb 2002
|
I have had the same experience as you VA (I'm also petite). The progress is slow but definitely eating slightly less, but more protein/fat, less starchy carbs and also continuing strength training with some cardio has definitely given me visible results and I have maintained strength. My biggest obstacle was patience and allowing myself time (and I'm talking 4-6 months) to see results.
|
02-24-16, 08:53 AM | |
VF Supporter
Join Date: Nov 2001
Location: Maryland
|
What I usually hear is that deconditioned people can lose fat and gain muscle at the same time, the so-called newbie effect. A lot of VFers (from back in the day, anyway ) experienced that with the Firm, and when I joined a gym for the first time and started lifting, I went down a couple of sizes in a couple of months without dieting.
The experts that I trust all say that to lose fat, you have to have a calorie deficit, and do enough resistance training and eat enough protein to preserve your muscle. And be patient and consistent, which is easier said than done! Nia Shanks has some really good advice here: http://www.niashanks.com/lose-fat-easily/
__________________
Move your body often, sometimes hard. Every bit counts. Drop Two Sizes, Fit Body Blueprint, STRONG Eat. Lift. Thrive. and Revamp grad DISCLOSURE: I have a professional relationship with a seller or producer of fitness videos or products. For details, please see my profile. |
02-24-16, 08:59 AM | |
Join Date: Jun 2009
|
I think that is much too simplistic.
I also don't think science has all the answers here. If one is overweight, then getting rid of the weight is best. Reducing calories but with the right kind of calories, and doing moderate cardio and some type of strength training seem to have the best results for improving multiple health parameters. |
Tags |
build muscle and lose fat, fat loss, fitday.com, how to lose fat, last 10 pounds, last 5 pounds, lose fat, over 50, successful weight loss |
Thread Tools | Search this Thread |
Display Modes | |
|
|