Want to start, have a few questions for now.
Silent Stone
Last night I read over the MFW faq, and it was very informative.
However, I do have a few things I'd like to ask about if I may.
First off, it mentions eating prior to the workout, and then soon
after. How soon before the workout is recommended? The way my
schedule is, I won't have time to eat then wait, so if I'm going to
eat prior to the workout it is going to be immediately before (sounds
like a recipe for a stomach ache). I can however eat something within
30 minutes of finishing the session. Would it be good enough to skip
the prior meal in that case?
Also due to scheduling, one or more of my weekly sessions will be
first thing in the morning. Basically within 15 minutes of waking
up. Is there any reason why this would be a better or worse time than
later in the day?
The impression I get about weight loss from the faq is that lifting
weights will build up muscle but it won't really burn a lot of fat
off, and that it's the cardio (jogging, bicycling, swimming) that is
best for that. Is this true? I'm borderline obese, so should I work
at fat reduction/cardio for awhile before starting to lift?
Finally, I should note that each early non-breakfast session will be
fairly short- 30-45 minutes, including the cardio warmup. I know it
will be a long slow road in that case, but it's all i've got time for
right now.
Thanks
-John
Steve Freides
It's tough to gain weight and lose weight at the same time. I'd pick
one goal - which for most people is weight loss, and it sounds like
that's what it should be for you, too - and work on that first. When
trying to lose weight, you do want to lift, but you want to focus on
improving your skill at lifting while taking in a clean, healthy diet in
moderate quantity. Don't worry about trying to add muscle at this
stage, although if that happens as it does for some new to lifting,
enjoy it.
When you have your bodyfat to a good level, then you can work on gaining
muscle should you wish, and for that, the timing of what you eat is more
important.
Early morning exercise on an empty stomach seems to be a good fat burner
for some people, not for others - you'll have to see what works for you.
A calorie burned is a calorie burned - you can accomplish that by
lifting weights, by traditional cardio, or by any number of other means.
A "long slow road" is fine - the slower you lose it, the more likely you
are to keep it off. Although I've never been someone with a big weight
problem, but once when I needed to lose weight, I did it at the rate of
about one pound per month - very slow by some standards, but it came off
and it stayed off.
Remember that adapting to a new way of eating is like adapting to a new
exercise program - take your time, ease in to whatever you decide.
For most people, achieving good, normal body composition (read: not
bodybuilder, not "Brad Pitt in Fight Club", just a normal, healthy body)
is 90% about diet, and almost regular exercise program, followed
consistently, will suffice for the other 10%.
Good luck, and remember that consistency, perseverance in the face of
setbacks, and plain hard work are what will get you there, regardless of
the specifics of the approach you choose to follow.
Silent Stone
Thanks for the reply, Steve. I had a feeling that I'd have to lose
first before I gained, and it seems to make sense to build up the
heart before anything else.
When I read "clean diet", does that mean "not fatty"? I actually eat
pretty healthy considering what I look like. What got me to where I
am is a sedentary lifestyle. I'm finally sick and tired of being a
fat slob, so it's time for some lifestyle changes. I also don't
expect nor intend to get 'huge'. Toned, fit and healthy is the goal.
"More attractive" is a welcome side-effect.
-John
Steve Freides
-snip-
> When I read "clean diet", does that mean "not fatty"? I actually eat
> pretty healthy considering what I look like. What got me to where I
> am is a sedentary lifestyle. I'm finally sick and tired of being a
> fat slob, so it's time for some lifestyle changes. I also don't
> expect nor intend to get 'huge'. Toned, fit and healthy is the goal.
> "More attractive" is a welcome side-effect.
There are healthy fats and not. Anything that's in its natural state is
probably pretty good for you, e.g., fat from meat, fish, eggs, etc. I
happen to love coconut oil, which is basically 100% fat, and start most
days with a spoon or two right from the jar. OTOH, anything that says
"hydrogenated" is not good - it's an artificially manipulate substance
that you'd do well to avoid.
Another favorite food here is homemade nut butter, usually mostly
almonds with a bit of peanuts (not really nuts, btw, and not all that
good for you, either) and cashews (tasty but expensive) thrown in. Dry
roasted nuts, food processor, and a bit of olive and/or coconut oil
until the consistency is right. Very high in fat, a decent source of
protein, too, absolutely delicious, and again I eat it right from the
jar - no need for bread or jelly, both carbs I do nicely without, thank
you. :)
It is one of the biggest misconceptions out there that one gets fat from
eating fat - quite the opposite is true. Eat plenty of fat, just avoid
the bad kinds, and keep the carbs moderate and, again, as raw and close
to the source as you can, i.e., pick whole grains over refined, or get
most of your carbs in the form of vegetables and fruits. I stick to
mostly high protein, high fat food in small quantities during the day,
and if I'm going to have bread, rice, or similar, I have it only with my
dinner. I also try to eat vegetarian during the day, and have an
animal-based protein source as my main course for dinner every night -
seems to work well for me, meat is too heavy during the work day.
There are plenty of titles to read, both in print and now on the
Internet, on the subject of fats. Look for things with titles like,
"The Great Cholesterol Con" and see how eating fat can be very good for
you, and also help with your waistline. I remain convinced that, even
though people tell me I'm just naturally thin, my taste for rich, fatty
foods is a large part of why I don't have a weight problem - I am
satisfied by the foods I eat, and I don't eat when I'm not hungry.
Just my opinion, your mileage may vary, and best of luck to you - keep
on asking questions if you've got them, and keep us posted on how you're
doing.
Silent Stone
Thanks again Steve. I'm taking a look at my current diet and making
some changes. Fortunately it won't require a whole lot, since I tend
to dislike foods that are overly processed. It is however comforting
to know that in the future I can start eating more meat. :) The
three things that will be my most difficult will be rice, cheese and
beer, it seems. I'll do it though.
One thing I should probably ask about, (or ask advice on who to ask
about) is a condition I have called Diastasis Recti. I.e. torn
connective tissue between the abdominal muscles. Have you ever run
into that, or seen it during your involvement in fitness?
In theory it's not dangerous or painful in everyday life, but when it
comes to strength training, there's little info about it. The web
seems conflicted about whether core exercises help it or make it
worse, or whether it does or doesn't require surgery to remedy. When
I do the 'gut vacuum' exercise the abdominal wall seems to return to
normal size, as far as I can tell under the flab.
As it is right now, I have a pot belly- some of it is fat, and some of
it I think is due to enlargement of the abdominal wall. I would hate
to think that no matter how trim and fit I get, I'll still look like I
have a beer gut. Maybe you've seen other guys in the gym that look
the same, or have seen other guys who used to have the same issue but
through core exercises have minimized or eliminated it?
Thanks
-John
Steve Freides
Keep the cheese, less rice, and definitely less beer.
> One thing I should probably ask about, (or ask advice on who to ask
> about) is a condition I have called Diastasis Recti. I.e. torn
> connective tissue between the abdominal muscles. Have you ever run
> into that, or seen it during your involvement in fitness?
Nope, just did a bit of reading, sounds like something to discuss with a
sports medicine practitioner. From what I read, if often heals itself
and there are surgical options if it doesn't.
> In theory it's not dangerous or painful in everyday life, but when it
> comes to strength training, there's little info about it. The web
> seems conflicted about whether core exercises help it or make it
> worse, or whether it does or doesn't require surgery to remedy. When
> I do the 'gut vacuum' exercise the abdominal wall seems to return to
> normal size, as far as I can tell under the flab.
Again, from what I just read, it doesn't sound like it should be a
permanent condition. Talk to your doctor.
> As it is right now, I have a pot belly- some of it is fat, and some of
> it I think is due to enlargement of the abdominal wall. I would hate
> to think that no matter how trim and fit I get, I'll still look like I
> have a beer gut. Maybe you've seen other guys in the gym that look
> the same, or have seen other guys who used to have the same issue but
> through core exercises have minimized or eliminated it?
Men tend to carry fat at the belly, some men more than others. I
remember when I got pneumonia once and got emaciatedly thin for me,
close to 140 lbs. My wife observed that I still had visible fat on my
lower stomach (and the rest of me looked pretty awful). I just take
this to mean that God didn't intend for me to be a bodybuilder. :)
You won't look like you have a beer gut when you lose the weight, but
that doesn't mean you'll be ready for the cover of Men's Health, either.
Ab exercises should be a minor concern for someone working their entire
body regularly through compound exercises like barbell deadlifts and
squats. Do ab work at the end of your workout - it won't hurt you,
that's for sure, but body composition, at least outside of the world of
bodybuilding, is 90% about diet, and almost any regular exercise
constitutes the other 10%. Find exercise you enjoy, exercise at which
you make regular progress, eat well and in moderation, and enjoy the
results.
> Thanks
>
> -John