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2014 Go hard or stay yo a$$ home fitness thread

 
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goodm3 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote goodm3 Quote  Post ReplyReply Direct Link To This Post Posted: Apr 29 2014 at 9:46am
Originally posted by EPITOME EPITOME wrote:

Originally posted by ThatGurlD ThatGurlD wrote:

Originally posted by Kimoraaa Kimoraaa wrote:

I'm late to the party but joining yall for the final 8 months Big smile
+ 1

I finally got everything in my life just how I want it but I caught a glimpse of myself in the mirror like hell nah!  Gurl been on the grind and apparently snacking the whole time.  Time out for these extra pounds.  Did all 3 workouts today.  Got three more set up for tomorrow.  Morning walk to the lake again.  Pilates in the afternoon and group run in the evening.  

The other things I'm doing at the advice of my naturopath are 12-14 hour fasts daily.  You stop eating at say 7 p.m. and don't eat again until 7-9 a.m.  He also said 20 minutes of sprinting intervals will be just as effective as my hour-long runs.  I use a polar ft60 heart rate monitor and apparently he's right.  

I always thought walking was lame but the percentage of calories burned from fat is way higher for me walking than running.  

What are the benefits of this? I do this now naturally


Intermittent Fasting: copied from Bodybuilding.com 

A Guide to Intermittent Fasting

What is Intermittent Fasting?
Intermittent Fasting is the practice of eating your days calories in a time window. The general belief is to fast for atleast 16 hours and consume food 8 hours at most. Some people even lower their time periods to 4-6 hours, personally I go anywhere from 5-6. If you still don't understand I will use my set-up as an example. You can set yours up however benefits you.

-I wake up around 9-10 and eat nothing with calories. (I drink coffee occasionally) 
- work out at 12:30 with cardio afterwards ( I drink BCAA pre and post workout)
- Leave around 1:45
- Eat at 2:30
- Finish eating anywhere from 7:30-8:30
- Go to sleep around 12:30-1:30

You do not have to eat right after you're done working out or after cardio. I do cardio after every workout and generally wait 1 hour after cardio to eat, to give my body more time to burn fat


Why Should I fast? Won't I lose muscle if I don't eat?
To put it simply, No. You will not lose muscle while intermittent fasting unless you completely ignore your calorie intake and macros which would happen even if you weren't fasting. Actually contrary to popular belief fasting actually preserves muscle and i'll attempt to explain why. Believe it or not we are animals just like the rest of the world. We weren't meant to wake up and just eat food. Where would this food come from? We would hunt to get food and then binge eat not knowing when the next meal would be.

So we do our training fasted, and then consume calories afterward. Which makes are body create a need for nutrients and building muscle. Our bodies adapt to whatever is necessary for survival; so by intermittent fasting we make our bodies feel like lifting is important in order to get nutrients and survive.

Why not just eat 6 times a day? Mom told me breakfast was the most important meal of the day.

Six meals a day was thought to be the best because people thought it would provide a steady flow of Amino-acids. When your body is always burning food, it doesn't make burning fat for energy a priority. If your body could talk it would say something like this "Why would I burn fat if I could just burn this ****load of oatmeal, steak, and beans I just ate?" Truth is 6 times a day is inferior to IF for many reasons. 
-IF creates a physical need
- Preserves Lean Muscle
- Helps burn fat and make gains
- Increases metabolism
- Increase HGH
and so much more

What are BCAA? Do I need them?
BCAA stands for Branch Chain Amino Acids which help preserve muscle even more. These are commonly used while doing IF because people still have the fear of losing muscle. They are not at all necessary if you can calculate macros and calories but have benefits to using them. If you want to use them make sure you find a supplement with 0 calories and take it before, durring or after your workout (depending on supplement) On rest days you can even take them before bed.


So when do I eat Casein products?

Try to eat casein products at the beginning of your eating window, right after you break your fast. Since they take a long time do digest

But wait I have supplements? When do I take them?
Take all supplements like multivitamins and fish oil an hour after you start your fast. If your eating windows is 8 hours you can spread them out if you want , but generally take them all at the same time an hour after starting. (So if i have 3 pills of multivitamins for the day, take them all at the same time)

Supplements like fatburners, green tea, L-Carnatine (that help with fat loss) should be taken durring the fast before you lift Unless it tells you specifically not to do so 

Sounds cool. So how should I lift?
It is recommended to lift heavy. Use all core lifts do not exceed 8 reps. (Squats, Deadlifts bench, Millitary Press, Bent Over Rows.) Especially for upper body, 6 reps is the general number of repetitions. Add in your accessories but still keep it relativley heavy.


When do I do cardio?

It is recommended you do your cardio after lifting so you have all your energy for the weights. 15-30 minutes of powerwalking or a light jog

Something comes up that interferes with my schedule! Help?
Don't worry its not the end of the world. Just eat within 4-8 hours that day whenever possible and fast the rest of the day. Then get back on schedule when you can,


So what about insulin sensitivity? I've heard it does something to insulin 
Intermittent Fasting causes insulin sensitivity which sounds scary but is actually beneficial.

http://www.leangains.com/2010/09/fas...nsitivity.html

Insulin sensitivity refers to how your body responds to the hormone insulin, and is directly related to how productively it handles the carbohydrates that you consume. Those with high sensitivity (fast response) have better blood sugar regulation, allowing the body to store glucose in muscle tissue rather than in those fatty love-handle areas.
-southparkbbb

So How do I get started
- Calculate your calories http://www.1percentedge.com/ifcalc/
- Set up a schedule
- Start fasting 
- Feel the benefits.

If you want anymore information visit http://www.leangains.com/ It's probably the best IF webstie out there.

Studies

Fasting Myths - http://www.leangains.com/2010/10/top...-debunked.html

Benefits of Intermittent Fasting- http://www.thepaleomom.com/2012/06/b...t-fasting.html

Intermittent Fasting for Health- http://www.ridiculouslyextraordinary...ttent-fasting/

Maintaining Low BodyFat with Intermittent Fasting-
http://www.leangains.com/2010/03/mai...-body-fat.html

Intermittent Fasting for Disease Prevention- http://mikrobiologie.uni-graz.at/leh...mJClinNutr.pdf

Intermittent Fasting for Weight Loss- 
http://fitness.mercola.com/sites/fit...h-hormone.aspx

Clients from Leangains using Intermittent Fasting Results-
http://www.leangains.com/search/label/Client%20results


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Cocoa View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Cocoa Quote  Post ReplyReply Direct Link To This Post Posted: Apr 29 2014 at 9:59am
Originally posted by BBpants BBpants wrote:

I been going strong all week. Iz so proud.







its only Tuesday...LOLLOL, but i get it!
Congrats
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Post Options Post Options   Thanks (0) Thanks(0)   Quote iBetYouhNvNika Quote  Post ReplyReply Direct Link To This Post Posted: Apr 29 2014 at 11:02am
Originally posted by SoutherNtellect SoutherNtellect wrote:

Originally posted by iBetYouhNvNika iBetYouhNvNika wrote:

Am I the only one who hates to see that herb a life crap?
I'll never believe...


because it's a scheme. see the pyramid scheme thread

i was going to go to a personal trainer who lost a lot of weight the right way (i've known him for years).  but then he started selling herbalife knowing damn well that's not how he lost it



Shame !! I can imagine all the crap in those "shakes". They also sell wraps and lord if that isn't a scheme. It claims to remove stretch marks, tighten skin, remove cellulite, everything under the damn sun! & People believe it.
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Post Options Post Options   Thanks (1) Thanks(1)   Quote iBetYouhNvNika Quote  Post ReplyReply Direct Link To This Post Posted: Apr 29 2014 at 11:15am
I have to go shopping today. I love meal prepping . I'm trying to think of new meals
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Post Options Post Options   Thanks (0) Thanks(0)   Quote ThatGurlD Quote  Post ReplyReply Direct Link To This Post Posted: Apr 29 2014 at 12:27pm
Fat Burning vs Cardio Zone

Yesterday, I lifted weights, did slow elliptical and biked for 461 total calories burned with 43% of the being fat calories  or 198 calories.

Today I walked intervals for 2 miles, ran 2 miles and biked 2 miles for 929 total calories burned with only 22% being from fat or 204 calories.  
 
Yesterday I hardly sweat at all.  Today I was pouring.  I'm even washing my hair I sweat so much!  for a difference in only six calories of fat?!?!?!  

The science blows my mind.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote ThatGurlD Quote  Post ReplyReply Direct Link To This Post Posted: Apr 29 2014 at 12:40pm
Okay so it doesn't really matter as long as I'm burning more than I'm eating. Good to know.  LOL

http://www.dummies.com/how-to/content/busting-the-great-myths-of-fat-burning.html

Your body burns either fat or carbs depending on the intensity of your activity. But when it comes to losing weight, calories are calories. You burn fat even when you're in couch-potato mode. Yet, a lot of misunderstanding prevails.

Get ready to break down some of the myths people have about burning fat:

Myth: The body completely shuts off one fuel source when it turns on the other.

The Truth: What has often been misunderstood by both exercisers and exercise instructors alike is that the body relies on both fat and carbs for energy all the time, albeit in different ratios. In fact, as you sit here reading, you may be burning about 50-60 percent fat and 50-40 percent carbohydrates. (Figure out how your metabolism is working inHow to Measure Your Metabolic Rate.)

You're not using much of either, however, because the amount of calories you need probably amounts to about one or two calories a minute. If you were to get up and start jogging in place, your body would need to supply you with some quick energy to do so, so the metabolism ratio might shift to drawing upon more carbohydrates, say 70 percent, and less fat, say 30 percent.

If you were to continue jogging, then, in order to preserve the carbs (which can run out since you have limited stores in the body), your body would gradually shift its metabolism ratio again to say, 60 percent fat and 40 percent carbohydrates. From an energy efficiency point of view, it pays to be fit. The endurance athlete would be able to make the shift sooner, and his fat-burning percentage might be 65-75 percent.

However, in practical terms this is purely technotalk, and these ratios don't make a big difference when it comes to losing weight and decreasing your body fat. For the most part, athletes are often leaner not because they might rely on slightly more fat for fuel, but because they practice their sport two to three, or more, hours a day — this burns a lot of calories.

If you had the time, energy, and fitness level to work out three hours a day, being overweight would probably not be an issue. To lose weight, you need to burn more calories than your body consumes and uses every day. Exercise is one main way to burn a lot of calories. But when it comes to weight loss, what matters is how many calories you burn, not so much whether they are fat or carbohydrate calories.

Myth: Exercise done at a low intensity, such as walking, is better at fat burning than other high-intensity activities, like running or cardio activities where you push yourself very hard.

The Truth: In a strict scientific sense, these claims are true because working at a lower intensity requires less quick energy and a higher percentage of fat is burned. But you'll also burn fewer calories than you would if, for the same amount of time, you work out at a harder intensity (running versus walking). If you're trying to lose weight, even though a higher percentage of fat is being used, a lower total amount of fat is lost.

Whether increased fat burning will result in actual weight loss is dependent upon several variables, including the total calories burned (which include both fat and carbohydrate calories) and the total fat calories burned. If you do work at a low intensity, you need to increase the time spent exercising to burn more calories.

What matters most is the total number of calories burned. If you burned 250 calories every day from a short, fast jog, you'd see a bigger difference in weight and fat loss than if you walked every day for the same amount of time.

The number of fat calories you burn isn't that important, because even if you burn a lot of carb calories, these need to be replaced both by the carbs you eat in your diet and also within your body. Your fat stores will be broken down and transformed into carbohydrates when you need fuel. Even if you're burning lots of carb calories and less fat calories through exercise, your fat still inevitably gets used.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JoliePoufiasse Quote  Post ReplyReply Direct Link To This Post Posted: Apr 29 2014 at 1:39pm
Do you guys enjoy exercising?
I have to put in a workout today and I know I'm gonna go and do it but I really don't feel like it :(
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Post Options Post Options   Thanks (0) Thanks(0)   Quote ThatGurlD Quote  Post ReplyReply Direct Link To This Post Posted: Apr 29 2014 at 1:46pm
No.  I enjoy sports.  Running, basketball volleyball, soccer and softball.  I also enjoy a beautiful walk.  If I think of it as exercising it doesn't happen.  #LadyJock
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JoliePoufiasse Quote  Post ReplyReply Direct Link To This Post Posted: Apr 29 2014 at 1:52pm
Originally posted by ThatGurlD ThatGurlD wrote:

No.  I enjoy sports.  Running, basketball volleyball, soccer and softball.  I also enjoy a beautiful walk.  If I think of it as exercising it doesn't happen.  #LadyJock


Lucky you. I have to admit going to the gym is a drag. The only activity I truly enjoy is swimming, tbh. And that wreaks havoc on the hair when done too often. My trainer is trying to come up with routines I will like but I just don't like the gym in general. I do feel better afterwards though, so I guess I have to keep that in mind to motivate me. Maybe I'll start taking some of the classes they offer.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote ThatGurlD Quote  Post ReplyReply Direct Link To This Post Posted: Apr 29 2014 at 1:59pm
Originally posted by JoliePoufiasse JoliePoufiasse wrote:

Originally posted by ThatGurlD ThatGurlD wrote:

No.  I enjoy sports.  Running, basketball volleyball, soccer and softball.  I also enjoy a beautiful walk.  If I think of it as exercising it doesn't happen.  #LadyJock


Lucky you. I have to admit going to the gym is a drag. The only activity I truly enjoy is swimming, tbh. And that wreaks havoc on the hair when done too often. My trainer is trying to come up with routines I will like but I just don't like the gym in general. I do feel better afterwards though, so I guess I have to keep that in mind to motivate me. Maybe I'll start taking some of the classes they offer.

I swim too.  I soak my hair and seal it and then put it under a swim cap before I go in the pool.  Then deep condition after.  But you're right, it still sucks.  But it's a great workout.  They need to come up with a machine in the gym that does the same motions with similar resistance.  
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