***** All things Fitness *****

[penguinz]

2022 getting and staying fit thread!

[SupDock]

Originally Posted by penguinz

Can just go cheep and get a cooler, fill it with ice and have a fan blow across it.

Even better is to just suck it up and suffer. Will be miserable while doing it but will condition your body more.

That’s not a bad idea. I can freeze 4 one gallon water jugs, and have the fan blow those, then just put them back in the freezer

I may give that a try

I live in AZ, and the garage gets insane in the summer. I am sure 110 plus.

[penguinz]

Originally Posted by SupDock

That’s not a bad idea. I can freeze 4 one gallon water jugs, and have the fan blow those, then just put them back in the freezer

I may give that a try

I live in AZ, and the garage gets insane in the summer. I am sure 110 plus.

If you want to have some DYI fun.... https://www.youtube.com/watch?v=FS2YaJkkHQY

[Marcellus]

Originally Posted by penguinz

Rebuilding the muscle breakdowns from a lifting sessions consumes more calories over more time than recovery from a jog.

The more muscle the more calories burnt while sitting still.

Yea I understand how all that works but the idea you can burn, lets say 300 additional calories conservatively, from a 10 minute workout is a stretch to say the least.

I am in no way arguing that the more muscle you have the more calories you burn when recovering or not lifting etc...I'm not debating that you shouldn't lift, ( I lift 3-4 days a week) but I would argue all day long you will burn more calories lifting and doing cardio than just lifting which is essentially what your claim is.

I also understand that the fat burning heart rate zone is in the 100-110BPM range which is where you reside more in hard lifting than running so you can actually burn more fat lifting than running, but not straight calories.(lets not get into running when fat adapted as that changes the whole scenario).

I know this for a fact as I used to lift a lot more than I do today, probably 4 hours a week or so, and as I got older the only way to shed weight was to add in cardio. I now lift for about 2 hours a week and do cardio and am almost as strong but way leaner than I was in my 20's. I could be stronger if I focused on that but that's not my goal.

I fully understand some people hate cardio but the idea its not effective or as useful as just lifting isn't accurate.

Do you listen to the Huberman Lab Podcast by any chance? He has some great stuff on there. His series with Andy Galpin has a ton of good data and info on workouts and nutrition etc...

[penguinz]

Originally Posted by Marcellus

Yea I understand how all that works but the idea you can burn, lets say 300 additional calories conservatively, from a 10 minute workout is a stretch to say the least.

I am in no way arguing that the more muscle you have the more calories you burn when recovering or not lifting etc...I'm not debating that you shouldn't lift, ( I lift 3-4 days a week) but I would argue all day long you will burn more calories lifting and doing cardio than just lifting which is essentially what your claim is.

I also understand that the fat burning heart rate zone is in the 100-110BPM range which is where you reside more in hard lifting than running so you can actually burn more fat lifting than running, but not straight calories.(lets not get into running when fat adapted as that changes the whole scenario).

I know this for a fact as I used to lift a lot more than I do today, probably 4 hours a week or so, and as I got older the only way to shed weight was to add in cardio. I now lift for about 2 hours a week and do cardio and am almost as strong but way leaner than I was in my 20's. I could be stronger if I focused on that but that's not my goal.

I fully understand some people hate cardio but the idea its not effective or as useful as just lifting isn't accurate.

Do you listen to the Huberman Lab Podcast by any chance? He has some great stuff on there. His series with Andy Galpin has a ton of good data and info on workouts and nutrition etc...

Not ineffective just not the most effective.

For burning calories lifting is going to always exceed cardio but as you noted if age or other reasons mean you can't lift like when younger then you have to supplement with more cardio.

Hate on cardio is real for many, but it can't be left out either. If you push weight to make chest, arm, legs, etc stronger then only an idiot is going to ignore the exercises to make the most important muscle stronger.

I am fighting this battle with my 16 year old. he only wants to lift but no cardio. Doesn't understand that just doing something minimal like riding the fan bike will benefit him in the long run.

Is that a free podcast? Ill take a listen unless it costs $.

[Bearcat]

I feel like for most people, the idea that lifting will always burn more calories than cardio only extends to how often you should be lifting... I've stuck to 3 days/week for a few years and I know as you get more advanced you'll potentially lift 4 or 5 (or 6?) days a week.

At some point you can't just say, lift in the morning, then replace that afternoon jog with more lifting... and instead of cardio on your off day, just lift more.

I think that's the point being made, outside of age or whatever.

[Marcellus]

Originally Posted by penguinz

Not ineffective just not the most effective.

For burning calories lifting is going to always exceed cardio but as you noted if age or other reasons mean you can't lift like when younger then you have to supplement with more cardio.

Hate on cardio is real for many, but it can't be left out either. If you push weight to make chest, arm, legs, etc stronger then only an idiot is going to ignore the exercises to make the most important muscle stronger.

I am fighting this battle with my 16 year old. he only wants to lift but no cardio. Doesn't understand that just doing something minimal like riding the fan bike will benefit him in the long run.

Is that a free podcast? Ill take a listen unless it costs $.

Its 100% free, his goal is actually to make free fitness and health advise available to people. He is a scientist at Stanford. He is a wealth of knowledge but he also has some super super great resources on his podcast like Andy Galpin and Peter Attia.

I encourage everyone in this thread to give it a listen though I know there are many podcast on the topic of health and nutrition this is the one I seem to keep going back to.

https://hubermanlab.com/

[Marcellus]

Originally Posted by Bearcat

I feel like for most people, the idea that lifting will always burn more calories than cardio only extends to how often you should be lifting... I've stuck to 3 days/week for a few years and I know as you get more advanced you'll potentially lift 4 or 5 (or 6?) days a week.

At some point you can't just say, lift in the morning, then replace that afternoon jog with more lifting... and instead of cardio on your off day, just lift more.

I think that's the point being made, outside of age or whatever.

Lifting alone will never burn more calories than lifting + cardio, its just simple math.

I wouldn't argue that if you are starting out from scratch and could only do one thing, lifting is the most beneficial. Once you get into reasonable type of shape adding cardio then becomes a force multiplier.

The most accurate answer IMO is find something you like to do whether its cardio, lifting, cross fit, whatever, and you will more likely stick to it. Not everyone is the same and if you hate the exercise you wont stick with it, no matter what it is. So I always say the most effective work out is the one you will enjoy enough to keep doing it.

Just 15 minutes of exercise a day can have a huge effect on health and life expectancy.

[Titty Meat]

Originally Posted by Marcellus

Its 100% free, his goal is actually to make free fitness and health advise available to people. He is a scientist at Standford. He is a wealth of knowledge but he also has some super super great resources on his podcast like Andy Galpin and Peter Attia.

I encourage everyone in this thread to give it a listen though I know there are many podcast on the topic of health and nutrition this is the one I seem to keep going back to.

https://hubermanlab.com/

This sounds awesome definitely checking it out

[htismaqe]

Originally Posted by penguinz

I am fighting this battle with my 16 year old. he only wants to lift but no cardio. Doesn't understand that just doing something minimal like riding the fan bike will benefit him in the long run..

Well for one, cardio builds endurance.

It doesn't do you any good to be strong enough to lift a car if you can't lift your own body afterwards...

[penguinz]

Originally Posted by htismaqe

Well for one, cardio builds endurance.

It doesn't do you any good to be strong enough to lift a car if you can't lift your own body afterwards...

So you think you know more than a 16 year old?

[penguinz]

I get what everyone is saying. I am thinking more on the idea of an addition to an existing workout to burn some more calories vs creating a new plan or just starting out.

Throwing in an extra session of heavy core or compound lifts is more effective and an easier recovery than 30 minutes of knee and lower back destroying running/jogging.

If I were to add extra cardio it would be bike or swimming. Just to save joints from the extreme impacts from jogging/running. Swimming would be most efficient.

[SupDock]

Originally Posted by penguinz

I get what everyone is saying. I am thinking more on the idea of an addition to an existing workout to burn some more calories vs creating a new plan or just starting out.

Throwing in an extra session of heavy core or compound lifts is more effective and an easier recovery than 30 minutes of knee and lower back destroying running/jogging.

If I were to add extra cardio it would be bike or swimming. Just to save joints from the extreme impacts from jogging/running. Swimming would be most efficient.

You are sleeping on rowing. Low impact, total body.

I row for about 15 minutes 3 days a week, and do strength training 3 days a week.

I really need to nail down my diet. That’s my big struggle. I need to start at least tracking protein.

[SupDock]

Originally Posted by ThaVirus

I've got no numbers to back it up, but maxing out just doesn't seem prudent, IMO.

Obviously there is always an element of wanting to push yourself in the gym, but this thread is a great cautionary tale. It's a bunch of old broken dudes who once deadlifted 400 lbs lol

This is correct. Other than ego no real reason to do it. Keep it a weight where 8-12 reps is near failure.

For some lifts like squat and dead lift I shoot for 6-8.

If you are aging and natural, that weight will go down with time. If you are younger aim to progressively increase the weight or reps to hypertrophy.

[dolphinsneu]

Originally Posted by lewdog

Let's talk about chicken. How do you season it and cook it? Any low calorie sauces you put on it?

Breaded chicken kicks ass

[penguinz]

Originally Posted by loochy

The thing about eating frequently and on schedule is that you never give yourself time to get overly hungry, which leads to bnging and cravings for bad foots. Eat like it's your job, not as a recreational activity. It's 10:00, time to eat a piece of chicken and a little bit of rice. If you plan, prep, and know what's in store for the day, you don't leave room for bad decisions.

I usually only eat once, maybe twice a day. Not by choice i just don't get hungry. When I do get hungry I am ravenous and get my days worth of nutrients in. I force feed myself a couple of scoops of protein throughout the day to get that spread out.

I wish weed gave me an appetite.