Weight Loss Thread

Control · Friday at 8:12 AM

Gurgeh said:
It seems to be more efficient than workout coaches expects.

No sources to cite or anything, but I suspect that some minimal baseline of activity flips some epigenetic switches (or probably more accurately, it unflips some that are caused by being too sedentary). Something like "hibernation mode - lets try not to starve over winter" to "oh shit, today we need to stalk some prey for 20 miles or we'll starve".

Daidraco · Friday at 8:37 AM

That extra 20 pounds you mention in your grocery trip.. thats kind of where my heads been at lately. Ive lost so much weight that even though Im doing roughly the same amount of work - Im not getting the same workout I "used" to. Ive considered getting a weighted vest and wearing that... but where? around the gym? I can see it helping me if I get on the treadmill as that would burn an extra ~25% in calories (roughly) with like 60 pounds additional weight. But .. it just seems so over the top tow ear anywhere else? Or maybe I could just do smaller weight on a smaller vest that I can wear under a shirt? maybe?...

Or I could just be day dreaming altogether and I'd hate it as soon as I bought it.

Gurgeh · Friday at 8:38 AM

Control said:
No sources to cite or anything, but I suspect that some minimal baseline of activity flips some epigenetic switches (or probably more accurately, it unflips some that are caused by being too sedentary). Something like "hibernation mode - lets try not to starve over winter" to "oh shit, today we need to stalk some prey for 20 miles or we'll starve".

There this video which is interesting, summing up a few studies :

The bottom line, is, if you're sitting more than 14 hours a day, exercice benefit is massively reduced (or even non-existant).

Anyway, as I said, I went rather slowly, improved my diet for 1 year, lost most of the fat then, then I hit a plateau, then increased my walking progressively (from about 7k steps a day to 22k a day over 3 years) didn't lose much weight, but gained quite a lot of muscle, a lot of energy AND much better sleep. My plan in the next couple of months is to add 2 hours a week of higher intensity exercices and that will probably all I can reasonably manage. Probably 1 hour of running and 1 hour of resistance training and maintain ~20k steps.

Control · Friday at 8:55 AM

Gurgeh said:
There this video which is interesting, summing up a few studies :

The bottom line, is, if you're sitting more than 14 hours a day, exercice benefit is massively reduced (or even non-existant).

Interesting video. When I moved out of the US, I went from basically zero activity to walking a ton (relatively speaking at least) and probably higher quality food too, but I never lost much weight though. I always found that really strange, but this might explain some of it.

Cad · Friday at 12:02 PM

Gurgeh said:
It’s not 2.5 hours, it works like this : go drop / pick up the kids, use a car 20 mn, 0 steps. Walk : 30 mn 3k steps. Groceries same, and you get to walk back with 20 pounds, etc.. so it's more like one extra hour to reach those 20k when optimizing.

I'm minimizing the time I sit, one hour of workout barely compensate 6 hours of sitting in a day, iirc, like ACM or cardiovascular health for 8 hours sitting is the same as 14 hours + 1 hour workout. Most of the days I sit less than 4 hours.

Ask our local doctor @Izo , too much sitting, deadly! I thought I would lose weight, and I did, but I didn’t expect to gain that much muscles. It seems to be more efficient than workout coaches expects.

Organic walking like that when you can walk places you actually needed to go anyway is great. There are people who "go for a walk" for 2 hours to burn calories which is silly, you could do a lot better activities. But if you were going there anyway and choose to walk, that is great for your health... *in addition to* regular weight training and cardio work.

Cad · Friday at 12:03 PM

Daidraco said:
That extra 20 pounds you mention in your grocery trip.. thats kind of where my heads been at lately. Ive lost so much weight that even though Im doing roughly the same amount of work - Im not getting the same workout I "used" to. Ive considered getting a weighted vest and wearing that... but where? around the gym? I can see it helping me if I get on the treadmill as that would burn an extra ~25% in calories (roughly) with like 60 pounds additional weight. But .. it just seems so over the top tow ear anywhere else? Or maybe I could just do smaller weight on a smaller vest that I can wear under a shirt? maybe?...

Or I could just be day dreaming altogether and I'd hate it as soon as I bought it.

Go lift weights. Seriously.

ToeMissile · Friday at 2:18 PM

Cad said:
Go lift weights. Seriously.

This, and you don't have to go crazy to see a lot of benefit. Also, re: weight vest: over priced and restricts breathing more than you initially realize. I've been throwing ~20lbs in a backpack when I go out to walk. It does help that my neighborhood is pretty hilly. But back to lifting, pretty sure I posted this earlier. It's a great set of exercises you can knock out in 20-30 minutes. If you aren't giving yourself any rest between exercises/stages, you can definitely get decently winded.

It's a little unclear in a couple spots in the video, but this is pretty much what they do. Adjust to your needs.

Set	Exercise	Reps A	Reps B	Weight
1	Push ups	12	10	body
1	Dumbbell row (2-arm)	14	10	25
2	Dubbell lateral raise	15	9	7.5
2	Squat	12	10	body
3	Lying dumbbell curl	10	8	7.5
3	Lying dumbbell skullcrusher	10	8	7.5
3	Stiff legged deadlift	10	8	7.5

Daidraco · Friday at 2:40 PM

Cad said:
Go lift weights. Seriously.

I've put my workout schedule on here. I lift.. trust. I feel like a teenage Kyle, angsty as shit, if I dont lift.

More directly stated - Im curious if I would see any significant benefit in wearing the weighted vest while lifting weights, and not just during cardio. Seems a bit overkill for the 15 minutes I spring on the treadmill 3x's a week. I'm trying to talk myself out of purchasing the vest, I guess.

Cad · Friday at 3:14 PM

Daidraco said:
I've put my workout schedule on here. I lift.. trust. I feel like a teenage Kyle, angsty as shit, if I dont lift.

More directly stated - Im curious if I would see any significant benefit in wearing the weighted vest while lifting weights, and not just during cardio. Seems a bit overkill for the 15 minutes I spring on the treadmill 3x's a week. I'm trying to talk myself out of purchasing the vest, I guess.

I don't see the purpose in a weighted vest unless you're doing some kind of spartan race or obstacle course and want to use it for training.

For normal fitness I'd do HIIT, yoga, lift weights, and touch grass.

For clarity I don't mean lift weights like some olympic powerlifter. If you can go 3x a week I'd do a chest/back day 2x and a leg day 1 time since your other exercises will work your legs for a second hit during the week. Do relatively light weights (the number is meaningless, it's volume and time under tension that matters) and lift relatively quickly.

I have never seen a weighted vest used in any training scenario other than very specific cross-country ones.

Kuro · Saturday at 1:15 PM

I am at an Italian buffet getting ready to ruin all my work with grief binge eating again

moonarchia · Sunday at 8:14 AM

Kuro said:
I am at an Italian buffet getting ready to ruin all my work with grief binge eating again

If you're going to binge, make sure to purge.

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Weight Loss Thread

Control

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Daidraco

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Gurgeh

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Control

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Cad

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ToeMissile

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Daidraco

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Cad

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Kuro

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moonarchia

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