File :-(, x, )
common misconceptions Anonymous
Here are the answers to a lot of most common questions related to weight loss.

1) What is the best form of cardio to lose weight?
A: HIIT(high intensity interval training) basically sprint for an amount of time, jog immediately after for an amount of time, sprint again, jog again, etc, most important part, DO NOT EAT ANYTHING WITHIN AN HOUR AND A HALF AFTER DOING HIIT, most of your calorie loss is after the actual running

2) Should I keep lifting if i want to lose weight?
A: YES YES YES AND YES, not only for maintenance, but for added calorie deficit, on a side note, if you take protein, protein is an absolute MUST for muscle maintenance on a weight loss program

3) Is it possible to gain muscle and lose fat at the same time?
A: 99/100 times, no, losing fat is the result of burning more calories than you take in, burning calories results in fat burning AS WELL as muscle burning, that 1/100 time is because theyre A) newby gains(beginning lifter) B) steroids/freakishly high natural testosterone
>> Anonymous
4) What should I eat? CARBS: let me introduce you to the glycemic index system(GI) high GI carbs= bad for you(rice, potatoes, bread) medium GI carbs=in the middle(fruits, vegetables) and then theres low GI carbs=GREAT FOR YOU, THE BEST(whole grains, pasta) each level of GI results in corresponding lean muscle mass, and fat mass, the lowest GI being the leanest
FATS: FATS ARE NOT BAD, NOT EVEN SATURATED FATS, man made trans fats are horrible for you though, never ever eat trans fat, saturated fat is less desirable, but not bad, as it is usually accompanied by mono/polyunsaturated fats, peanut butter/almonds/any kind of nut is great for your good fats, do not take excessive amounts though
SUGAR: believe it or not, sugar is the absolute worst thing you can take into your body to lose weight, sugar raises blood insulin levels, resulting in higher fat absorption, and it lowers your test hormone that builds muscle, as each hormone has its anti hormone, insulin and the hormone that produces test are anti hormones
CALORIES: losing weight is simple, you burn more calories than you take in, you do this, and you lose weight(notice i say weight, not fat) if you eat shit, but still result in a calorie deficit(burning more calories than you take in) you will not retain your muscle mass, and you will burn fat AND muscle, if you eat good quality foods, and you end in a calorie deficit, you will retain more of your muscle mass
PROTEIN: YOU. CANT. GET. ENOUGH. PROTEIN. seriously this is the absolute most important part in retaining muscle mass, or gaining muscle mass, i suggest 1g per lb of body weight per day
>> Anonymous
WOW, AWESOME. GTFO /FIT/
>> Anonymous
5) What supplements should I take?
most hardcore bodybuilders take ephedra(not ephedrine)&caffeine, ephedra is, of course, illegal, due to raising heart rate and blood pressure, but if you can get ahold of some, its the best stuff you can get, but if you cant get these, or dont want to bother, dont worry about it, these two supplements only end up increasing your metabolic rate by about 5% or so(you burn 1k cals, someone on ephedra burns 1050) protein shakes are absolutely essential to maintaining muscle, you must have protein, multivitamins are great for you as well

6) How many calories should I eat in a day?
don't let yourself get too hungry, if you starve yourself, most likely your body will turn catabolic and start eating itself(muscle), while absorbing every last calorie you put into it which isnt in the slightest bit good, eat plenty of good food, i suggest finding your BMI, any online calculator will do, and have it suggest a calorie intake for maintenance(KEYWORD MAINTENANCE), i suggest doing this on a few sites since each will be different, subtract 500 calories from your MAINTENANCE calorie intake for weight loss diet, and add 500 for a bulking diet, which leads me to my next topic....

7) How do I gain muscle?
protein, protein, and more protein
eat shitloads of food, good healthy foods though, fruits, vegetables, meats, nuts, its all good stuff, you should order your priority on nutrients by the following
1)protein
2) low/med GI carbs
3) good fats
4) fiber
5) everything else

and thats all i have to share so far, if you have questions feel free to ask
>> Anonymous
good shit
>> Anonymous
Not bad. I say mods should sticky this thread and take down the failgression one
>> Anonymous
this guys an idiot
>> Anonymous
>3)

doesn't gaining muscle help you lose fat?
>> David
>>54173
GREAT
With HIIT though, if your metabolism is working after the exercise, wouldn't that make it a good time to eat?

I read for maximum effectiveness HIIT should be done before breakfast.

Another practical question: Do you shower directly after HIIT or like an hour later?
>> IKNOWMORETHANYOU
>>54264
of course it does, any mass on you will make you burn calories quicker, fat or muscle, but this can also work against you since you burn fat just as well as muscle

this is why huge ripped dudes through high school or college get fat and lose their mass later in life, they dont take in enough calories to maintain their current mass, so they deteriorate

note: muscle weighs more than fat, muscle is 3x more efficient than it weighs(1lb of muscle will lift 3 lbs)
>> IKNOWMORETHANYOU
>>54270
nope, after any cardio you should put off eating at least an hour, this is because after any extensive cardio your body is looking for energy, which comes from your bodily reserves, resulting in weight loss, taking in calories/food after cardio stops this process giving your body immediate satisfaction to the energy it seeks, therefore stopping it from accessing your calorie reserves, nearly halving weight loss

yes, i've heard many people do hiit in the morning as well, i believe this is because this is the time when your body is most needy, after 7-10 hours of nothing, it needs something to keep itself running, normally you'd have breakfast, but doing hiit, or any form of cardio amplifies this effect

personally i usually shower the second i get home :P, i get real smelly
>> David
>>54285
much appreciated
thx for the thread. this will have a big impact on my life. Ive been jogging longform for weeks now and just discovered HIIT today thx to /fit/
>> IKNOWMORETHANYOU
a few other notes i'm just now remembering
>>4
eat 5-6 small meals, 5-6 times a day, rather than 3 times a day

>>3
most bodybuilders use a method called "bulking&cutting", bulking is the period in which they add as much muscle as humanly possible, cutting is when they focus on retaining as much newfound muscle as possible, while getting rid of the fat
>> Weed and Exercise
>>54276
>>54285


Thank you
>> Anonymous
I am asian and I eat a lot of rice and I still am still lean so fuck you.
>> Anonymous
90001) What is the best lift to lose weight?

Heavy deadlifts and squats.
>> Anonymous
What about eating before HIIT?
>> Anonymous
Although people suggest the bulking and cutting method, I never want to look bulky, so I just exercise and try to cut as much as possible. It isn't fast, but for a month I've lost roughly 12 or so pounds already, and my muscles have been forming. :)
>> Anonymous
>>54365
I've been wondering the same thing, I guess you shouldn't but I don't know...
>> Anonymous
Hey asianfag, good for you. But for most people, cutting back on carbs is going to help them. Not everyone is the same of course. For instance, I will never be a "skinny asian" like you'd think of them. But you will probably never be a "muscular asian" like those tall bad guys in Jean Claude van damme movies.

So what he is saying is good advice for almost everyone. Don't fuck things up.
>> Anonymous
>>54365
if you can do HIIT after eating, you're doing HIIT wrong

running after eating can give you appendicitis TRUE STORY
>> IKNOWMORETHANYOU
>>54365
eating before HIIT is also bad, you're still digesting and taking in calories while you're burning them during running, so they're basically negating eachother and you result in having accomplished nothing
>> Anonymous
I am bumping this because it's the most useful thread we have.
>> Anonymous
>>54587
> running after eating can give you appendicitis OLD WIVES' TALE
fix'd
>> Anonymous
Shit rules.

MOTHA FUCKIN PROTEIN
>> Anonymous
>FATS: FATS ARE NOT BAD, NOT EVEN SATURATED FATS

Stopped reading there
>> David
>>55482
then you're an idiot
>> Anonymous
fukkin' saved !!!
>> Anonymous
i've been bodybuilding for about 5 years now, and everything this guy said is absolutely true, the only thing i would change is on the fat part, fats are not always good for you, you should limit the amount you take in per day as taking an excess makes you gain more weight than they'd help you lose, unless you're on keto of course, and saturated fats you take in should only be because theyre accompanied by good unsat fats, ie PB, almonds, nuts of any sort
>> Anonymous
Fuck yeah, man. Clearing up some serious confusing I've been getting trying to get fitness information from 4chan shutins.

So with the no eating after the hiit, another guy said you also shouldn't before. Is this correct? If so, how long should you wait to eat before/after?
>> Anonymous
>>56359
Seconded
>> Anonymous
epic advice thread
>> Anonymous
>>DO NOT EAT ANYTHING WITHIN AN HOUR AND A HALF AFTER DOING HIIT

>>losing weight is simple, you burn more calories than you take in

don't you see how contradictory this is?
Eating after HIIT will not reduce total daily energy expenditure, and not eating after HIIT will cause muscle catabolism

Any exercise session where muscles are damaged (Weight training, sprinting, etc.) should be followed by a whey protein shake and probably some dextrose because muscle uptake of protein and sugar is greatly enhanced for about an hour after workout.
>> Anonymous
>>57010
you shouldn't eat an hour before HIIT because you will toss your cookies
>> Anonymous
>>57047
You should stop eating altogether and become mine hero.
>> RSI guy !HjbWRiSTJ.
>>54276
how much muscle-weight does the average joe to the muscular freak have?
>> Anonymous
3 is dead wrong. If you combine lifting and cardio, you will gain muscle and lose fat.
>> Anonymous
>>55402

This is one of the stupidest fucking things I've ever heard. Pick up a god damn biology textbook and learn how your body actually creates energy. Jesus fisting christ! You people are all fucking stupid.

I'm becoming more and more convinced that THIS WHOLE BOARD is a goddamn troll.

Also, fuck the retards that say 'you can't lose fat and gain muscle at the same time.' I think that that's the biggest fucking troll on this board right now. Followed closely by spot-reducing fat.

Goddamn retards, the whole lot of you.
>> Weed and Exercise
>>57094

Saging this thread to hell.
>> Anonymous
bump for great justice
>> Anonymous
>>57094

YES! THE ANON OF MY DREAMS!
>> IKNOWMORETHANYOU
>>57094
>>57073
sadly, most nutritionists and diet/health books dont know what the hell theyre talking about, just like you, there are only 3 circumstances in which you can build muscle and lose fat at the same time
1) you're on steroids
2) you're a natural test freak
3) newby gains because you just started lifting
>> IKNOWMORETHANYOU
>>57046
if your goal is to gain weight/muscle, then you should follow up your LIFTING with whey protein, and you shouldnt be doing cardio at all....

half of your calorie loss is within the hour after doing HIIT, i dont see how those two bits of info contradict in any way shape or form, and if you cant go 3 hours without eating and becoming catabolic, you have other problems
>> Anonymous
>>57610

well there's that special case where a person takes in enough protein to prevent themselves from being catabolic and burns more calories than they take in
>> IKNOWMORETHANYOU
>>57640
then you'd be maintaining your already existing muscle, you would NOT be gaining new muscle unless you are on steroids/a test freak, every time you burn more calories than you take in you burn muscle as well as fat, so you'd have to somehow build more muscle than the muscle you're burning from lifting
>> Anonymous
>>57647

oooh. okay thanks for clearing that up.
>> Anonymous
The obvious way to lose fat and gain muscle, over time, is to adjust a diet so that you have a low fat intake and a high calorie intake, while monitoring when you ingest carbohydrates.

It IS a misconception that you can't gain muscle and lose fat. I'm a prime example of it, and as far as I know I fit into none of your three categories.
>> Anonymous
>>57700
Take everything with a grain of salt, then; it's probably the wisest decision.

Ultimately nothing is absolutely convincing, because even if he were to post personal information about his credentials (unwise to say the least), I know plenty of "certified" nutritionists who believe in outdated concepts or have misconceptions about others. Aside from the fact that his thread title has nothing really to do with the body of his posts, he leaves out certain helpful facts and posits some information that I find dubious.

But then it's my opinion. And I can guarantee that I myself am wrong about several things. But my body doesn't lie to me.
>> IKNOWMORETHANYOU
>>57694
well then you just proved hundreds of thousands of bodybuilders worldwide incorrect, congrats, you should become a fucking celebrity or something
>> Anonymous
OP's spot on, personal trainers (dime a OVER 9000) will lie to you, alot, because they're so dumb they don't know they're lying (protip: not actually lying, they're just misinformed). If you want some real shit, it's guys like Shugart, thibedeau, cosgrove, rippetoe, tate etc etc the list goes on...

And this person's comments are close enough in line with the general consensus (of course everyone has slightly differing opinions) between the strength coaches of the best, that if any of this shit applies to you, take it on board.
>> Anonymous
>>57704

wow, there's no WAY that some guys on an internet forum could possibly be wrong, even though the word bodybuilding is in the url. They MUST always be right! their word is canon and I will... nay, MUST do as they say even if it goes against my personal experience and real life observations!
>> Anonymous
Note that I don't say calorie loss, or weight loss, but fat loss. You can LOSE fat and GAIN muscle by replacing what you eat. Eat a protein shake instead of a candy bar and you will GAIN more protein that goes to building muscle instead of sugars which spike your blood insulin levels.

You would think that this advice would NATURALLY lead to something that could equate to a loss of fat and a gain of muscle.
>> Anonymous
So you're going to combat science and thousands of peoples results, with your own personal anecdotal experience? Well in that case, if I start eating and training like michael lockett, I'll look like him in no time, right? Even though he's got a genetic condition that means he pounds on muscle if he thinks about a dumbell. Don't be so naive, you're 1 person, with one experience, these are things that have worked for thousands, time and time again, and are constantly being tested to squeeze more out of them.
>> Anonymous
I like how the op says he got this info from bodybuilding.com but this article from the same site says I CAN build muscle and lose weight at the same time.

http://www.bodybuilding.com/fun/lebrun8.htm
>> IKNOWMORETHANYOU
>>57727
>>57720
hey guys! lets go on a field trip!
proper nutrition: http://forum.bodybuilding.com/forumdisplay.php?f=13
on losing fat: http://forum.bodybuilding.com/forumdisplay.php?f=16

educate yourself, people posting there have what they call "bodyspaces" where you can see their progress, and what they look like

if you want to look half as good as the guys on there, they will suggest you do the same fucking thing i just told you to

now get to work
>> Anonymous
>>57727
http://www.bodybuilding.com/fun/kelly3.htm

Taken from the website that you yourself cited, an extensive article that suggests it is indeed possible to gain muscle and lose fat at the same time by exploiting cycles of eating and such.

Will you bulk up and gain 20 lbs of muscle fast with such a goal? Hell no. But you could theoretically do it at a very gradual rate that still shows effective results with time.
>> IKNOWMORETHANYOU
>>57730
thats the actual site, not the forums, and upon further investigation that article is directed at people who are COMPLETELY new at getting fit, it was talking in general "losing fat and gaining muscle" because thats what everybody wants to do, right?
go to the forums, they will backup every word i say
>> Anonymous
>>57731
Lets go on a field trip to the right place.
Where to find learn about nutrition, gain muscle, and lose fat all in one place.

http://forum.bodybuilding.com/forumdisplay.php?f=61
>> Anonymous
>>57733
it doesn't say anywhere on the article that it is for beginners.

I want you to address this article and explain why the website contradicts itself.
>>57732
>> Anonymous
Because some issues are hotly debated by even the top of the top, and as such they disagree.

The fitness industry is still trying to understand alot of what it does, and how it works.

Tnation > Bodybuilding.com by a mile anyway, tnation's guys are "get skinny and get abs" they're about getting fucking strong, and big.

Personally I'm a look good in a suit\jacket\anything guy, not just at the beach.
>> Anonymous
>>54176

>>each hormone has its anti hormone, insulin and the hormone that produces test are anti hormones

did anyone read that
LOL
>> Anonymous
>>57753
you blatantly show your lack of understanding of the human body, i ask you, why?