Definitely not saying to not incorporate it, just that doing it without mixing other types in wouldn’t seem to be the best results.
Help! I'm Fat - *** Official Exercise and Weight Thread ***
- Thread starter cyclone4L
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I didn't mean to imply that it should be done exclusively, just the majority. Sorry if if came out that way.
It depends on the results and adaptations that are being targeted. Mix it up...I agree.
That's why you need to increase the intensity over time to keep getting training effect. As Gary Lemond said, "Training doesn't get easier, you just go faster."
That being said, if your goal is just to maintain current performance then it takes a surprisingly little amount of exercise. There is a lot of study right now on "minimum effective dose" - literally "what is the least I can do to prevent losing performance." It's surprisingly little, at least from a strength and size perspective.
Basically, gainzZz are really hard but maintenance is easy as long as you're consistent.
This thread has gotten way more scientific over the years. I'm giving up french fries this year. I think that will help more than it hurts 
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Good stuff and great actual conversations in here. kudos
Good stuff and great actual conversations in here. kudos
Name checks out...This thread has gotten way more scientific over the years. I'm giving up french fries this year. I think that will help more than it hurts
Good stuff and great actual conversations in here. kudos
I have the opposite problem to most in putting on weight. 15+ years after I quit playing soccer 5 days a week and I'm 5lb heavier. Feels hard to put on muscle but it's slowly coming along. I use 5-25lb dumbbells with DVD workouts with the 15 12 8 reps. Will need some heavier ones in a month or two.
Always been a meatatarian so I get 125-150g of protein a day - it's all my favorite foods - but I've lost weight since I started lifting. Didn't change anything about my diet really other than tracking protein which means eating more of it. I did quit pop but was only having a couple a week as mixer and then it became easy to quit mixing when it became $37 a 6pk.
Always been a meatatarian so I get 125-150g of protein a day - it's all my favorite foods - but I've lost weight since I started lifting. Didn't change anything about my diet really other than tracking protein which means eating more of it. I did quit pop but was only having a couple a week as mixer and then it became easy to quit mixing when it became $37 a 6pk.
Great deal on protein right now chocolate and vanilla
Amazon product ASIN B06Y5ZG66K
Edit: not sure link working but search premier protein on Amazon. It is 15.95 for 17 servings 30g. Is 25.18 at walmart
Amazon product ASIN B06Y5ZG66K
Edit: not sure link working but search premier protein on Amazon. It is 15.95 for 17 servings 30g. Is 25.18 at walmart
Dang. I just bought protein powder. I may buy this anyways to have on hand because that's actually a pretty good deal.
Increasing my protein has been a big reason for my weight loss. It fills me up and keeps me full so I don't snack between meals. I listened to the MindPump podcast a month ago and they said that if people focus on hitting their protein goals, they will feel full all day.
I've had success with fiber on the concept of feeling fuller. Bananas are a cheap easy way that seem to help.
Also drinking a glass or two of water before you eat can help with the 'full' feeling to not over eat a meal.
In short I should have drank more water before meals over the last month or so.
Fiber and protein are my main focus. I also hit water pretty hard. I finish 20+ ounces before I can have my morning coffee. It motivates me.
Glad to have a kindred spirit on trying to put on weight.
Years ago, my doctor wanted me to gain 8-10 pounds cause he said I was a shrinking old lady. I promptly lost four. The only thing that helped me gain was lifting heavier weights. I was able to do that when my younger kids were in high school and helped me and spotted me. I only made it to six pounds above that initial weight but was feeling a lot younger and able to do more things.
Once the youngest left for college, I just gradually drifted away from it. Wasn’t comfortable with other people spotting me and telling me everything I was doing wrong, especially the know it all husband.
I am now hovering between 122-124, about 10 pounds below the initial weight with the doctor.
I seem to be able to gain some weight in the summer when I swim between a half mile and a mile every other day, but it’s a half hour drive to the nearest indoor pool. Not sure if the swimming makes me eat more or if it’s the stop at the concession stand for ice cream.
Been thinking about trying yoga with weights but I already lift hand weights and do yoga so not sure if that would do anything different from what I am already doing.
Yeah fiber, protein and staying hydrated and I usually feel full. If I get lax on those I find myself grabbing snacks a lot
If you don't have enough weight to challenge you in the rep ranges you want to do, try slowing down. Muscle growth depends on "time under tension." Which means you have to keep straining long enough for force the adaptation. Do 2+ seconds on the concentric (lifting) phase, flex hard at the top, and even slower on the eccentric (lowering) phase.
Some people use "lengthened partials" - just doing half reps, but doing the half range of motion where the target muscle is longest. The top of a rep for any exercise tends to have the most leverage, so the same weight results in less tension in the muscle fibers. So for example in a bicep curl you'd just go from arms straight to arms ~90°, and go slow. Even at lighter weights, you'll be maximizing the time under tension in the muscle for a constant number of reps.
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