A common goal is weight loss. I think everyone has contemplated this more than a few times. At some level it is probably going to hurt or at least be uncomfortable.
The Simplest Strategy
Reducing calories is the simplest of strategies-at least it seems. Most diets look at dropping calories by 10% and the weight should start dropping. Relatively speaking though, this requires calorie monitoring.
As the weight drops, there will be a slowing of the weight loss over time as the calories will need another adjustment downwards.
It does work but there are caveats.
First, just about all bodies don’t really like this. Bodies are not programmed to lose weight by nature-I think we all know that already. The body will start to lower metabolism in a low-calorie state in an effort to stop weight loss.
The other caveat is that muscle weight also drops. Nobody is really happy about that.
As the weight drops, there will be a slowing of the weight loss over time as the calories will need another adjustment downwards.
It does work but there are caveats.
First, just about all bodies don’t really like this. Bodies are not programmed to lose weight by nature-I think we all know that already. The body will start to lower metabolism in a low-calorie state in an effort to stop weight loss.
The other caveat is that muscle weight also drops. Nobody is really happy about that.
Muscle Loss
For me, this part drives me crazy. Going to the gym is an effort to not lose muscle and build muscle.
Weight loss has often meant getting weaker, less energy-especially in the gym, and tougher recovery from those workouts.
One way to stop muscle loss is to increase protein. Some research suggests adding up to 50% more protein than usual while dieting to stop muscle loss.
In concept this is great but…
1) The added protein calories bring you in a zone that may not put you in a calorie deficit.
2) The diet is overly bland as the lowest calorie proteins are chicken breast, tuna, and egg whites. (There are others but you get the idea.)
Weight loss has often meant getting weaker, less energy-especially in the gym, and tougher recovery from those workouts.
One way to stop muscle loss is to increase protein. Some research suggests adding up to 50% more protein than usual while dieting to stop muscle loss.
In concept this is great but…
1) The added protein calories bring you in a zone that may not put you in a calorie deficit.
2) The diet is overly bland as the lowest calorie proteins are chicken breast, tuna, and egg whites. (There are others but you get the idea.)
What About Workouts?
Well, there is no real contest between whether to use diet or workouts to lose weight. Diets win hands down. Workouts plus diet works the best but there is a caveat as there always seems to be..
Workouts make you hungry… Personally speaking, nothing makes me hungrier than swimming, but all workouts make me hungry.
The other issue is that workouts hurt, yeah I can hear the comments already about how I need baby powder on it, but pain is pretty demotivating.
I am not really talking about the pain in the workout but the pain that comes after as I am working to recover. How do you train legs again when it hurts to walk? Try this routine to burn calories and not feel like your legs got hit with a hammer.
(BTW, you can walk to lose weight too but it does take forever in a matter of speaking. I mean the reason we probably walk on two legs is to save calories over walking on four.)
Workouts make you hungry… Personally speaking, nothing makes me hungrier than swimming, but all workouts make me hungry.
The other issue is that workouts hurt, yeah I can hear the comments already about how I need baby powder on it, but pain is pretty demotivating.
I am not really talking about the pain in the workout but the pain that comes after as I am working to recover. How do you train legs again when it hurts to walk? Try this routine to burn calories and not feel like your legs got hit with a hammer.
(BTW, you can walk to lose weight too but it does take forever in a matter of speaking. I mean the reason we probably walk on two legs is to save calories over walking on four.)
Splits
This is what is working for me…
Go short; Go Hard; Go Concentric; Go Opposite Muscle/Split; Eat
Go short; Go Hard; Go Concentric; Go Opposite Muscle/Split; Eat
(Also, I know this is a pitch, but I really couldn’t do this without my product Ultra Drive. I no longer have that “injury” feeling from hard workouts and am recovering soooo much better. I did design Ultra Drive to have better recovery and help make more muscle.)
Go Short---15-20min
Go Hard---Get that heart rate up where you are hitting anaerobic threshold-think of the burn and the gasp.
Go Concentric---No Negatives/Eccentric as it does too much damage to muscle
Go Opposite---Legs have the front and back for calorie burn. Doing a bicycle one day hits quads—mix fast and slower.
On opposing days, pull a sled that hits glutes/hams. You don’t have to run and I suggest you don’t. Walk fast or do a light jog.
Eat after your workout---do this workout before a meal as it seems to help partition more calories towards muscle-it’s not night and day but another way to stack the odds.
Do this 4 days per week—take the day off before your gym workout for legs, do your gym leg workout and then rest one day after.
Summary
To lose weight, it takes effort, some pain and some ways to work around extra soreness.
Add protein to your diet while taking away other macros. Add some low impact HIIT to accelerate your progress.
Add protein to your diet while taking away other macros. Add some low impact HIIT to accelerate your progress.
