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

[penguinz]

Originally Posted by Titty Meat

I walk a few miles every day though isn't walking still considered cardio?

Yes, but if you are looking to increase caloric output in order to cut down on BF then it isn't the best option.

Reduce calories and increase caloric output via resistance training will work much faster and efficiently.

[Marcellus]

Originally Posted by penguinz

Steps isn't a good measure of cardio. Get yoru heart rate elevated for 20 minutes a day and you are good as far as keeping your heart and lungs healthy.

If you are looking to cardio to cut then you are wasting your time. Lift more. A moderate 10 minute lifting session burns more calories than a 30 minute jog.

You burn 300 calories lifting for 10 minutes? I don't think so.

[penguinz]

Originally Posted by Marcellus

You burn 300 calories lifting for 10 minutes? I don't think so.

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.

[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...

[el borracho]

Anyone read any credible information related to the age when max presses might become more risk than reward? Obviously, max presses are fine in your 20s. I assume max presses would be a bad idea in your 90s. So where is the line more or less where potential risk starts to outweigh potential gain? 50-something? 60-something?

Basically, starting to wonder how much longer I can play around with programs like the "Russian Bench" program and/ or the 5.3.1 program.

EDIT: Just to be clear, I plan to do resistance training forever. Just wondering if/ when I should modify the programs to less weight, more reps.

[penguinz]

Originally Posted by el borracho

Anyone read any credible information related to the age when max presses might become more risk than reward? Obviously, max presses are fine in your 20s. I assume max presses would be a bad idea in your 90s. So where is the line more or less where potential risk starts to outweigh potential gain? 50-something? 60-something?

Basically, starting to wonder how much longer I can play around with programs like the "Russian Bench" program and/ or the 5.3.1 program.

Most of your training should max at 80-85% of your max. Doesn't matter the age.

No reason to max out on a regular basis at any age. The younger you are the more you can get away with it but it still isn't the best thing to do.

[ThaVirus]

Originally Posted by el borracho

Anyone read any credible information related to the age when max presses might become more risk than reward? Obviously, max presses are fine in your 20s. I assume max presses would be a bad idea in your 90s. So where is the line more or less where potential risk starts to outweigh potential gain? 50-something? 60-something?

Basically, starting to wonder how much longer I can play around with programs like the "Russian Bench" program and/ or the 5.3.1 program.

EDIT: Just to be clear, I plan to do resistance training forever. Just wondering if/ when I should modify the programs to less weight, more reps.

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

[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.

[lewdog]

I’ve got about 15lbs of winter fluff I need to lose but I’m the least motivated I’ve ever been to lose it. I’m filling out shirts nicely and people have said I look bigger but that muffin top be present with that shirt off!

[loochy]

I've dropped 30 lbs since Christmas, but the little bands of fat on my lower chest/armpits and lower back are being bitches. Abs are coming out and legs are pretty ripped, but it all looks goofy because of those stubborn areas.

[lewdog]

Originally Posted by loochy

I've dropped 30 lbs since Christmas, but the little bands of fat on my lower chest/armpits and lower back are being bitches. Abs are coming out and legs are pretty ripped, but it all looks goofy because of those stubborn areas.

Curious what calories and foods you eat every day? How low do you run your carbs?

[loochy]

Originally Posted by lewdog

Curious what calories and foods you eat every day? How low do you run your carbs?

Calories are pretty low now. I'm at 1800 calories. 200g of pro. The carbs and fats are interchangable as long as it fits into my macros. I don't go too low on either, and I avoid sugar of course.


Every day foods are grilled chicken, eye of round steaks, 90/10 ground beef, egg whites, oatmeal, jasmine rice, black beans, diet cokes, and sugar free jello.. I'll mix in other random things that fit in under the daily caloric total, as long as I met my protein goal. Sometimes I'll throw in a protein shake, but I prefer to eat my calories on a cut to stay full.

[htismaqe]

Originally Posted by loochy

Calories are pretty low now. I'm at 1800 calories. 200g of pro. The carbs and fats are interchangable as long as it fits into my macros. I don't go too low on either, and I avoid sugar of course.


Every day foods are grilled chicken, eye of round steaks, 90/10 ground beef, egg whites, oatmeal, jasmine rice, black beans, diet cokes, and sugar free jello.. I'll mix in other random things that fit in under the daily caloric total, as long as I met my protein goal. Sometimes I'll throw in a protein shake, but I prefer to eat my calories on a cut to stay full.

How spread out are your 200g of protein? Your body can really only process 30g or so at a time so you need to spread out your servings to get the full effect.

[htismaqe]

I lost 100 pounds after my surgery 4 years ago. I gained about 20 back over the past 18 months or so. However, in the past month I've been losing again slowly. I'm down 20 from 6 months ago which means I'm back to the original 100 pounds I lost.

I'm not doing anything different either, so it's kind of weird.

[Titty Meat]

I just got a bike the past week riding the **** out of it has been along of fun good for fitness as well