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topdog1961

08 weight loss thread

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bobman

As a female you wont get big muscles without going to extremes so dont worry about that. If you are putting any real effort into that schedule you will end up tired and overtrained, lose interest and probably be plagued with colds.

You can do a routine like that for a month or two but recovery is the key to weight training and IMO thats too often.

I dont know specifically what you are doing number of exercises reps sets ect to comment precisely but this is a topic I have a lot of expertise on.

Many trainers in gyms are knowlegable most are not. They read the pap in muscle mags and body building routines in those magazines and think they are gospel. I fell into that trap as a young guy myself.

With weight training intensity for short periods followed by complete recovery before training again is the key to progress, this is true no matter what your age or sex.

Its one thing that less is truly more. I would recommend you cut back to three days aweek max, but in any event if you feely you are not progressing or just getting tired take afew days off or even better a week then go back. You will find you are much more capable and stronger after that week of laying off the weights. If you listien to your body that should prove to you that you are approchin oever training and need to lengthen your periods between workouts.

Toward the end of my weight training career I was in my mid 40's I only benched twice a month for instance and saw continuous progress, but I was doing a warm up set then 3-4 20 rep sets with 405 lbs  then a real heavy set of 4-5 reps so it took me 14 days to recover and strengthen between bench press workouts at that point in time.

My point is dont get caught up in any set number of rest days, as you get stronger the time between workouts has to increase if you dont want over train there is no non drug assisted alternative.

Also realize your entire body has to recover not just your muscles, all your internal organs are affected favorably by exercise if they are allowed proper rest between workouts.

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topdog1961
If any of you get the chance, pick up the book "body for life" by Bill Phillips.  It is not a fad diet.  It combines cardio and lifting along with a sensible, simple diet where you eat small portions of a carb and low fat protein six times a day.  One day a week you eat whatever you want in whatever quantity you want.  That makes it easier to stick with.  I have tried lots of them and it is by far the easiest to stick with and you get fast results without craving or starving.  I always loose 25-35 pounds on it after the holidays and almost immediately feel more energy and more alert.  That said, I eventually go off even this best diet and revert.  Such is the power food holds over me.  My dad was a lifelong alcoholic.  Luckily I escaped that vice, but I am a lifelong foodaholic.  Having a bum thyroid that I take medication daily for the last 30 years does not help.

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HAMMER DOG

No one can train 5 days a week and reach their strength potential without using regular injections of steroids and vitamin B12  to help them recover

Bob that is not true flat out. I train 6 days a week, 4 with weights, 2 days BJJ amd 2 days Muay Thai. I am still making advances in strength to this day, not like I was at 25 but I have added 45 to my sqiuat in the last 6 months as an example by using a Smolov cycle. Nutrition and supplementation has come along way.

BTW if your lifts were what you say they were then you should know my old PL coach Walter Thomas. The numbers you put up, in the time frame you mention, were records if my memory serves correctly.

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bobman

2 days BJJ amd 2 days Muay Thai

Thanks

My workout is a modified version of the Power Factor workout modified to produce maximum strength rather than size, basically using the routine without the time factor calculations ect. average rest periods for me were about 4-5 minutes between sets. I added almost 200lbs to my full range bench in one year although I rarely did full range movements. And I am not a mesomorphic type so the results were very impressive for me. Its also freed up a lot of time previously spent in the gym for other things.

So maybe you should give it a read and maybe a try.

I suspect you have a pretty open mind from your posts about dog training , theres always the possibility that another method will give even better results than your current routine.

It is IMO a practical useful method of achieving great strength at lower risk of injury, while minimizing workout time. I was sceptical at first but because of my busy travel schedule at that time in my life I gave it a try. Working out only one day per week I gained about 30 to 50% strength in every movement in about one year. This improvement came after training using conventional three and four day routines religiously for about 10-12 years after a change in jobs( big jump in pay but lots of travel) forced me to look for a way to maintain the strength I had attained at that point. It far exceeded just maintenance.

The only drawback of this workout is that it requires some specific equipment, power racks, smith machine, lat machine and good leg press machine. I have all of these and 4 olympic sets in my basement which my 22 year old son now uses and keeps telling me he wil take with him when he graduates college, soon I hope. :<img src=:'>

heres a link to reviews for the method, there are other non favorable reviews also on the same site, I read them and in the few negative reviews I read it was clear they did not understand how to do the workout.

So keep an open mind, I learned a lot about EPs from you maybe this tidbit of info will be worth your while. My results were nothing less than amazing.

Unless you actaully try it you cannot really grasp how hard this workout really is , if done correctly you will think it was nothing then the next day you will be so fatigued you will be stunned.

Heres the link

Power factor book

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HAMMER DOG

Bob not looking to debate at all and I have known of the method you speak of for awhile now. The thing is with PL or Oly lifting there are several methods for gaining and in the past 25 years I have used most of them. From 21s, to partials, to negatives I have used most every method there is and all the time natural. My post was only that what you say is not written in stone as to frequency of workout, more important is the individual doing the workout. Some people do not have the time, some lack the money others lack the motivation. Myself I was and am a big fan of bodyweight work and for nearly ten years did little lifting of any kind. The thing is during that time I lost very little strength and my power actually increased. After all the time I did not lift last year I took the plunge and outfiited my house with a good level of equipment I had the power rack which was my dip and pull up rack but I bought 460 in Oly plates and adjustable DBs I can take to 120 each. When I began back I could still bench 255 for reps, DL 315 and squat 285, not my maxes but considering I only did BW work not bad. A year late I am at 485 on DL, 285 on bench and 415 on squat. No roids or nothing just good supplementation.

Far as what BJJ is it's Brazilian Jiu Jitsu and Muay Thai is Thai kickboxing.

For those wanting the links I mentioned here ya go,enjoy and keep at em. I am putting in a few weight oriented as well.

http://www.trainforstrength.com/workouts.shtml

http://www.deepsquatter.com/strength/archives/index.htm

http://www.brianmac.co.uk/plymo.htm

http://forum.brandxmartialarts.com/index.php

http://www.rosstraining.com/articles/budget.html

http://www.t-nation.com/index.jsp

http://www.angelfire.com/hero/urbandruid/

http://www.uwlax.edu/strengthcenter/videos/video_index.htm

http://crossfit.com/

http://ihpcombat.com/index.php

http://www.martialartsandsportscience.com.au/

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Rick T

Oh boy this should be fun to watch. Far as cardio goes, yeah I hate it too but it's a neccesary evil. IF you want to raise your cardio try doing sprints instead of long runs, you will be surprised how much and quickly your cardio improves. Even the Shrek like can do it, so no excuses  :laugh: . Throw in a few hill sprints once and awhile and if ya don't puke your doin pretty good, I do em twice a week now myself.

In all due respect probably not the best advice in the world.  You want to stay in your 70% aerobic zone and burn fat and not get into your anaerobic zone.  When you sprint you will not be burning fat but stored sugars.  Also you will be more prone to injury and experience a longer recovery period.  Get a heart rate monitor and use the 180-your age +/- 5 for your heart rate.  Do your training (running, biking, swimming, etc.) at that rate and you will burn fat and increase your aerobic (cardio) base.  You will be amazed at how slow you will be going (and thinking this is doing nothing) but over time you will see improvement.  Speed work (sprinting) should come later as your aerobic base and muscles are developed.  BE PATIENT.

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Brad Eden

I haven't read this entire Topic yet and haven't weighed myself either yet either. :blush:

But I have an observation that I learned. Once past 45 or so its very difficult to build significant muscle and tone-at least it was for me. I worked out like a maniac with weights, cardio and machines for 2 years-just about every day and got into pretty good shape and did lose 20+- pounds but frankly I wasn't "seeing" the results I had wanted or expected. I quit the gym a year ago this past October-just got burned out and disappointed-I had overdone it. Why? Because I was being vain and conceited and cared more about how I looked than the fact I was getting healthy and in shape. I admit it.

My new attitude is to face the fact I am almost 50 and not 16 like I was when I first started lifting weights and could transform myself practically over night. Well at least I am working on that.

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Pat Berry

Brad, your problem may not be your age, but your genetics.

Guys with a lot of fast twitch muscles can lift weights and look like a Baywatch lifeguard. They can also run fast quite naturally, and often have higher than average heart rates and total pulse range.

Guys with a lot of slow twitch muscles can lift weights until they're blue in the face, and they'll work twice as hard to look half as fit. That's you and me. But us slow twitch guys have a natural advantage in endurance events with an engine that can go forever, but can't necessarily go fast.

I could blather on for pages about aerobic v. anaerobic exercise, lactate thresholds, pulse ranges, target hear rates, base training, speedwork, blah, blah, blah... But this is supposed to be a weight loss thread. Needless to say, IMO Rick T head the nail on the head. But it depends on what you're trying to do when you spend time working out. And here's the most important thing to know:

If you burn more calories than you consume, you'll lose weight.

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Brad Eden

I can understand that Pat. Heres my deal (hard to believe looking at me now) I was one of those guys who started out as a beanpole-started lifting weights in my mid teens and did turn myself into  a muscle bound "lifeguard". I blew up to the point a high school football coach (who hated me because I was a longhair or "freak" which was what they called us back in the early/mid 70's.) asked me to join the football team. I lifted with several friends and they were pissed at how fast I could grow muscle and get "cut"-don't misunderstand I lifted weights like the devil-it wasn't easy. One guy was on the football team and the strongest ox I have ever known but wasn't "visibly" huge or muscular and no matter how hard he lifted never got the muscle I did. But he remained 100 times stronger than me in general.

Anyhow-I assumed I could do the same thing in my mid-to late 40's but no way.

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HAMMER DOG
Rick my reccomendation was for jump starting a cardio system that has not been taxed though, not for weight loss specifically. Honestly I don't think that traditional aerobics is  as good for weight loss either, spinning and circuit training are more efficent.

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topdog1961
Pat Berry-  Bingo, you described me to the T.  I gotta be the slow twitch guy.  When I was in my mid 20s I joined a gym and lifted my a$$ off.  I got in great shape, tremendous endurance, but could not build muscle.  The only one who ever complimented my physique was some guy in a bar :p. But I could long distance cycle with the best of them.  There were guys who were stronger and faster than me for 25 miles or so.  Then we were kind of even.  Then after 50 miles I kept getting stronger and they were eating my dust. (that was 20 years and 75 pounds ago)  Glad to know there is a name for what I am..............well, besides those other names.

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Briarscratch

Here's a question for you hulkamaniacs.   Why is it that after working out hard, killing yourself with pushups and doing a ton of core strength exercises - you FEEL like you are totally ripped, but then when you go to the mirror you still LOOK like the "husky" boy you always were.

Not fair.

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Hunshatt
ater reading about thefast twitch and slow twitch, I'm wondering if there is a 3 choice, cause I'd fit there, the no twitch?? can't work out, can't diet and have only a  little intrest in either :<img src=:'>

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bobman

weight loss is at least 90% a diet issue in older farts like most of us, working out is great for you but strict diets like atkins and southbeach that emphsize eating only natural foods are going to give the best health and weightloss results.

Because of my heart valve and a back injury all I do nowadays is eat right shoot my longbow sparingly and bicycle at moderate pace and I am thinner that I ever was.

As soon as I start eating a lot of processed foods( I love mexican and Italian foods) fat starts to build up rapidly.

I hope someone comes up with a zero carb burrito :D

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Brad Eden

Here it is:

Age 49

Height 5'-10.5"

Current Weight: 202 lbs

Goal Weight: 185

How: No idea-starvation maybe?

Three or so years ago when I started to get into shape I started at 205 and ended up at 175. In one year of not going to gym I have gained back all the weight.

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