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Anonymous
When losing weight is there any other thing to do other than cardiovascular exercise and eating healthy?
>> Anonymous
>>72743

The fundamental law is eat less and move around more. Really, actual exercise and eating healthy are just boosters to the equation.
>> Anonymous
>>72746

Thank you.

Also, is the basic metabolic rate suggesting how many calories one should have per day or how many calories will be burned? For example, if I wanted to lose 2 pounds per week, that would be 7000 calories, 1000 calories per day. Considering a full 30 minute jog burns 300 calories and my metabolic rate is 1600, I would only be advised to eat 900 calories per day, correct?
>> Anonymous
>>72754
Yeah, but you'd be nuts to eat that little. It would be much better to exercise more and burn the fat slower. You should be eating a minimum of 1500 calories/day. Shit, at 900 calories/day you'll constantly be tired, cranky, and jittery. At that rate you'll be more likely to get sick of it and just drop out of your diet completely. Plus you'll end up having no energy to go running.
>> Anonymous
>>72754

Numbers, when it comes to weight and metabolism are really just guidelines and you should never take them to heart. Metabolism can be extremely fast or slow depending on individuals, and can fluctuate once you put the body through some sort of regime or diet.

When I say guidelines, I mean that you can't sit around counting beans and think "Hey I got to lose 800 calories today according to my calculator". For one, there is absolutely no way you could exactly measure the calories of every single meal you cook, and for another, there is no guarantee you are "burning fat" when you exercise instead of just taking nourishment out of whatever's already in your stomach and intestines. (They *say* slower exercises like yoga helps to "burn fat", I dunno).
>> Anonymous
i work out 6 days a week, alternating between cardio days and weightlifting days. on cardio days i probably burn 450 calories. on weightlifting days, probably about 330. if you do the math, considering my basal metabolic rate and how much i eat, i should be losing 1.2 lbs/week. and that's pretty much what's been happening. i don't have to starve myself and i feel better than i did a few months ago.
>> Anonymous
>>72772
>>72775

Thank you, I'll try adjusting my routine to fit these guidelines.
>> Anonymous
>>72775

Also, look, when I say that exercise and healthy eating are only boosters to the equation, I seriously mean it. I've seen people (mostly chicks) who shed 5kg within the week by subsisting on hard candies, because sucking on them provides just enough sugar for the body to not feel hungry. The only exercise those chicks will ever get is pretending to jog in sweatpants that say LOOK AT MY ASS and going to the mall to shop. People on high fevers who do nothing but lie in bed and drink water also lose massive amounts of weight.

However, because there are many heavyweights here who will chuck a fit (har har) for such a suggestion, develop an exercise routine that gets harder and harder as your body can gradually take it, and eat healthy. By eat healthy, I don't mean switch to protein shakes and granola bars. Just cook your own versions of what you want to eat, and add a tad less sugar or fat. Try making hamburgers with lean beef mince and baked potato wedges instead of chips, etc etc etc.

Also, make sure to have 30 min warmup and warmdown sessions for every exercise routine. I can't stress the importance of warmups enough. It seems that nobody on fucking /fit/ even wants to talk about warmups.
>> Anonymous
>>72775
>(They *say* slower exercises like yoga helps to "burn fat", I dunno).

When you do heavy exercise, your heart rate climbs higher and higher into a region called "Cardiovascular." In this region, your heart is pumping to fast to burn fat, but this exercise helps people's endurance. There's another area called the "Fat Burn" region. Your heart is pumping fast, but not too fast, and that is when it burns fat. Also, you should wait an hour and a half before you eat once you've exercised, to ensure fat burning.
>> Anonymous
>>72792
you want me to spend a fucking half hour before and a half hour after i do anything at the gym? thats STUPID. 5 minute warm up on a treadmill is PLENTY.
>> Anonymous
>>72809

Why not? The average person spends 20 fucking minutes just standing under sprays of hot water. Why can't you do a few stretches and squats while in the shower? If you join any type of sports or martial arts club, you'll find that they do spend up to 30 min just doing warmups.

Also, running on the treadmill is never a good warm-up practice by itself. Sure, it might get your heart pumping, but three days into your "new exercise routine" you'll find yourself in bed unable to move a single muscle without sheer blinding pain, because your heart, surprise surprise, wasn't the only muscle that needed warming up.
>> Anonymous
>>72850
my friend takes jiu jitsu, muay thai and some form of karate(don't recall but he doesn't like it much now because it was point fighting but regardless he has a black belt in it), he's also an exercise science major and he's does a 5 minute warm up on the treadmill, and does not stretch unless he is specifically trying to improve flexibility (like getting into splits). earlier this month he finished 2nd in the NAGA in both Gi and non-gi tournaments. he knows his shit, so excuse me if i listen to him over you. i've also been lifting for two years without any half hour warm ups and i haven't had any injuries or excessive soreness that would be considered unreasonable for my lifts.
>> Anonymous
>>72872

Newsflash: You're not him, and OP is neither of you. He's a newbie who's probably never done strenuous exercise in his life.
Also, it's funny how your so-called friend has never told you that in all of those training sessions, he has to take part in long warm-up exercises that DO take up to 30 minutes. I'd also very much doubt say, a swimmer or a triathlete believes "jumping on the treadmill for 5 minutes" is an adequate warm-up routine for what they are about to begin training on.

Look, I can even add a non-exercise parallel to this. A friend of mine is now doing her honors degree for piano performance. When she sits at a piano for her daily practice, all she does is run through the scales incredibly quickly for maybe 1 minute tops. However, she is a person who plays piano as her WORK and STUDY. She sits at that damn piano and jams away at it for 40 hours a week, not counting concerts and lessons. OF COURSE it only takes her a few runs of the scales to get warmed up.
But that's her. Not the average piano player, whose requirement is to run through 4 different scales in 4 different forms, and go through Hannon 1-20 as a full warm-up exercise - which I think takes about 15 minutes at average speed.
>> Anonymous
>>72872
> karate(don't recall but he doesn't like it much now because it was point fighting but regardless he has a black belt in it)

agreed, sport karate sucks dick.
>> Anonymous
>>72850
i don't warm up or stretch.. my muscles are fine, i work till exhaustion and i'm a ok the next day.. i've had excellent gains as well.
>> Anonymous
>>72872
>he finished 2nd in the NAGA
which region/area ?
>> Anonymous
Build muscle. Muscle takes in nutrients and speeds up metabolism.