I am extremely overweight will I see gains?

[trex]

Wd?

[kingpole]

Wd?

[Randol]

Hi Trex, please helpme...someone toldme that cardio isnt so good.... that it causes a lack of glucogen.. and that makes u want to eat carbs... he said that the best way to loose fat and grow muscle at the same time is resistance. IS that true? what can i do for loose fat and grow muscle at the same time? im 6'3" and im like 40 lbs overweight, i want to loose all that fat and grow some muscle...but basically the most hated part of my body for me is just one: LOVEHANDLES IT makes my body looks so strange cuz i dont have so much stomach(belly)...im from dominican rep. and i love the beach and i dont go there since 8 years ago.... one time i lost a lot of fat with a strict diet (mistake, cuz i didnt eat nothing excepting few things daily and dont do any excersise) and i lost 50lbs but my love handles were just there... little smaller but THERE, i just got disappointed... my body were looking the same in that part.... now im 30 lbs overweigth.

PD: YES, my main language is not english, is spanish, sorry.

[trex]

Randol:

When the person who you are talking about said that cardio is bad for you he/she was referring to slow-rate cardio.

Slow rate cardio is jogging for long periods of time, or running on the treadmill for a long time, or biking for a long time, or anything like that. Slow cardio is basically doing somethign that is sorta active for a long period of time.

Slow cardio CAN burn fat, dont get me wrong, but it does so at a very very slow rate. It even eventually stops. Burning about 80 or so calories is about what comes out of slow cardio.

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Now the best alternative that most fitness experts advocate is using High Intensity Interval Training (HIIT). This way of training burns ALOT more calories and spikes up your metabolism. The key to losing alot of weight is to raise metabolic levels. Resistance training can fall under the category of HIIT.

(Metabolism is the measurement of how your body processes the food that you eat).

If you have a very high metabolism then your body "eats" away your fat levels during exercise faster than a normal metabolism would.

How exactly do you do HIIT? Well the answer is surprisingly very simple. HIIT can involve anything that has to deal with the stop-start-stop-start process.

How do you do the stop-start process though? Well that concept is by doing some activity for a VERY HIGH intensity for a short period of time. Then you slow down. Then you do the high intensity again.

Lets get started on how best for you to lose those love handles.

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Since you say youre not too fat. Try this exercise routine:

Find an area with alot of space first then,

Sprint for 60 seconds as FAST as you can
Slow to a Jog for 30 seconds
Do pushups for 30 seconds just try for as many as you can
Jog for 30 seconds
Sprint for 60 seconds
Stop and do bodyweight squats for 20 repetitions

Take a break for 5 minutes.

Repeat the same routine above until you are REALLY REALLY tired. This is when you cannot do anything more except walk home. (Or walk to the car to drive home).

Do this exercise routine every other day. I guarantee you that you WILL lose fat faster than doing any other form of cardio. Results do not come immediately BUT, with dedication you can see shrinking love handles within 4-6 weeks.




More questions? ask please

[Nacho]

I just wanted to point out 2 things.

First of all jumping right into HIIT is the easiest way to injure yourself and guarentee you stay fat.

Second with respect to raising your metabolism as a means to lose a lot of weight .... ain't going to happen. You will burn extra calories I agree but HIIT will also make you hungry and you can't eat yourself skinny. Furthermore it is easy to overtrain especially for a beginner. (See point #1)

If you want to lose a lot of weight you need to exercise AND eat less.

It is very tough to lose a lot of weight and you need accountability. One reason weight watchers works is you have to go weigh in.

goodluck

[trex]

Well of course there are 2 different sides to everything

Just as in PE, there are those that gain fast and gain slow. HIIT: there are some that do well on it others that dont. While i was training some of my overweight friends on a similar program they did fantastic

However, i cannot say that you guys will have the same results. You could try HIIT at a lower intensity.

For example to ease yourself into the program try doing

Fast jogging
Then slow jogging
Then fast jogging

and then finish off with pushups/ squats/ any other Bodyweight resistance exercises

Do not push yourself too hard in the beginning as you will get hurt (like nacho said [thanks for reminding me])


As for you randol: by the looks of it you do not seem to be drasticalyl overweight. You could try HIIT, but its still probably better if you do the jogging routine first.

[Lazy 8]

I just wanted to point out 2 things.

First of all jumping right into HIIT is the easiest way to injure yourself and guarentee you stay fat.

Second with respect to raising your metabolism as a means to lose a lot of weight .... ain't going to happen. You will burn extra calories I agree but HIIT will also make you hungry and you can't eat yourself skinny. Furthermore it is easy to overtrain especially for a beginner. (See point #1)

If you want to lose a lot of weight you need to exercise AND eat less.

It is very tough to lose a lot of weight and you need accountability. One reason weight watchers works is you have to go weigh in.

goodluck

I agree, Nacho. And I'd point out another thing. Without knowing Randol's cardiovascular condition, suggesting HIIT is inappropriate. If he has not been exercising at all, he should see a physician to determine the level of activity that he should engage in. If you listen to the doctors on RealAge.com, you'll find out you can actually lose weight if you buy a pedometer and commit to walking 10,000 steps a day, while watching what you eat. RealAge That's an approach that is safe for almost everyone! I think we are seeing too much advice from advanced body builders on the gym these days that may not be appropriate for everyone.

[trex]

Technically noone has to do anything that i have posted, it is just a suggestion. Opt for it if you feel you are ready otherwise just leave it alone.

Like i said earlier, eating is basically all of your efforts in losing weight. Eat healthy and you will be healthy.

[Randol]

Oh Trex i really aprecciate ur advices but i really dont know that routine.... i mean: those names, i dont know what u meanT(language issues ) but ill look for google (pictures) using those names........ THANK you so much...would u giveme by private any email or something where we can chat instantly? any msn i dont know....THANK YOU MAN.


PD: can u post pictures of excersises? cuz i searched for "sprint" and google only appears people but i dont know if they ate troting or runing. also.... whats "every other day"? 2days ON 1 day off?

[Randol]

Oh Trex i really aprecciate ur advices but i really dont know that routine.... i mean: those names, i dont know what u meanT(language issues ) but ill look for google (pictures) using those names........ THANK you so much...would u giveme by private any email or something where we can chat instantly? any msn i dont know....THANK YOU MAN.


PD: can u post pictures of excersises? cuz i searched for "sprint" and google only appears people but i dont know if they ate troting or runing. also.... whats "every other day"? 2days ON 1 day off?

ok ok i just found at yOu tube instructional videos about how to do those excersises.. but whats the diference between SPRINT and RUN ? can i say that SPRINT is just "the rigth way to run"? also dont forget about "every other day" i didnt got that one lol... and please EXCUSE ME