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      09-16-2008, 03:04 PM   #45
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?

It works. They remind me and it prevents me from going off and eating an entire animal. You're gonna have to reiterate that last sentence, I'm confused.
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      09-16-2008, 03:07 PM   #46
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the hardest part so far has been giving up alcohol, I used to going out from thursday afternoon to monday night.... and this past weekend i just watched movies with friends all weekend
yea, alcohol messes up both weight loss and muscle building. If you can avoid it, it will greatly increase results.

But you can drink and have a health life style if you use moderation. I have limited myself to only drinking once a week and doing my best to not drink and eat at the same time. This helps in that I dont overeat while intoxicate and prevents me from coverting both the alcohol and food into fat. (Fun fact, once alcohol hits your blood stream, your body begins storying fat, even if you're at a caloric deficit.)

If you plan to drink, dont lift weights 24hrs before hand (it inhibits protein synthisis or muscle building) and try to balance any night you're going to drink with some decent cardio that morning to balance the empty calories you're going to consume.

But always moderation. If you get completely trashed, odds are it will really mess up your metabolism and throw off your work \outs for a couple days.
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      09-16-2008, 03:12 PM   #47
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mmmmm bread
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      09-16-2008, 03:14 PM   #48
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mmmmm bread
mmmmm obesity
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you cannot buy a M3 for a commuter. it is only to be used on the tract. It drives horrible on the freeway, and is very uncomfortable for any longer then 20 minutes.
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      09-16-2008, 03:19 PM   #49
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mmmmm obesity
errrrr im not obese nor would i ever allow myself to be that big

bread is fn good, esp hot out of the oven with soft butter....mmmm
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      09-16-2008, 03:24 PM   #50
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Originally Posted by ZGirl07 View Post
errrrr im not obese nor would i ever allow myself to be that big

bread is fn good, esp hot out of the oven with soft butter....mmmm
thats true. more power to you.
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you cannot buy a M3 for a commuter. it is only to be used on the tract. It drives horrible on the freeway, and is very uncomfortable for any longer then 20 minutes.
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      09-16-2008, 03:37 PM   #51
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Originally Posted by mithiral67 View Post
yea, alcohol messes up both weight loss and muscle building. If you can avoid it, it will greatly increase results.

But you can drink and have a health life style if you use moderation. I have limited myself to only drinking once a week and doing my best to not drink and eat at the same time. This helps in that I dont overeat while intoxicate and prevents me from coverting both the alcohol and food into fat. (Fun fact, once alcohol hits your blood stream, your body begins storying fat, even if you're at a caloric deficit.)

If you plan to drink, dont lift weights 24hrs before hand (it inhibits protein synthisis or muscle building) and try to balance any night you're going to drink with some decent cardio that morning to balance the empty calories you're going to consume.

But always moderation. If you get completely trashed, odds are it will really mess up your metabolism and throw off your work \outs for a couple days.
I would probably be drunk from thursday to monday night, wouldn't really each much, but def. drink throught the whole weekend... im not proud of it so that's why i want to make some changes, that's why I'm on this diet and trying not to drink at all, for at least a month.

Do you know about the one day cheat you are suppose to have??? can't really find much info about it...????
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      09-16-2008, 04:11 PM   #52
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mm this thread blew up :P
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      09-16-2008, 05:21 PM   #53
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losing fat comes along with hard training, constant running and weight training.
No. Losing fat is about diet. I'll dig up a couple of studies for you if you'd like that will show the futiltiy of trying to control your weight with excercise alone.
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      09-16-2008, 05:49 PM   #54
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No. Losing fat is about diet. I'll dig up a couple of studies for you if you'd like that will show the futiltiy of trying to control your weight with excercise alone.
sir... please reread every word of this post, i was talking to someone about losing weight yet putting on lean muscle, just stop and get out of the thread.
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you cannot buy a M3 for a commuter. it is only to be used on the tract. It drives horrible on the freeway, and is very uncomfortable for any longer then 20 minutes.
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      09-16-2008, 06:35 PM   #55
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bread is fn good, esp hot out of the oven with soft butter....mmmm
It's great lots of ways. I bake bread by hand (no machine) every Saturday. Home-baked bread makes some serious French toast, for instance, or egg in a basket. Even regular toast is better.
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      09-16-2008, 08:36 PM   #56
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No. Losing fat is about diet. I'll dig up a couple of studies for you if you'd like that will show the futiltiy of trying to control your weight with excercise alone.
thats funny, i always thought losing fat was about creating a caloric deficit, whether it be through exercise, diet, or some combination of the two.
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      09-16-2008, 09:05 PM   #57
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Originally Posted by Suareezay View Post
thats funny, i always thought losing fat was about creating a caloric deficit, whether it be through exercise, diet, or some combination of the two.
i <3 suareezay
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you cannot buy a M3 for a commuter. it is only to be used on the tract. It drives horrible on the freeway, and is very uncomfortable for any longer then 20 minutes.
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      09-17-2008, 11:51 AM   #58
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thats funny, i always thought losing fat was about creating a caloric deficit, whether it be through exercise, diet, or some combination of the two.
You'd think that. But I just finished reading a study, cole’s notes go like this: 100 sedentary participants, body fat in the 30-40% range, split in to 2 groups, one group did 3 weight based circuit training workouts and 2 interval based cardio workouts per week, supervised by strength and conditioning coaches while the other group did nothing. Neither group was given nutritional advice and the study ran for 16 weeks. End results, the exercise group gained 2 pound of muscle and lost 1 pound of fat. The no exercise group had no change in BF% or weight.
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      09-17-2008, 12:38 PM   #59
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so give a bunch of fatass retards open access to food and you see very little results from exercise. is this surprising to anyone?

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      09-17-2008, 12:41 PM   #60
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man, how old are the people in this thread, im 22, and my weight fluctuates but if you drink enough water you should be eating less and not having to go the gym as often. thats my new take on the whole thing. crystal light if water gets too boring. dont even go to the gym if youre too lazy, buy yourself a pullup bar push that as far as you can along with pushups and youll have a good build and the muscle will help burn fat as long as you get out of the house.
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      09-17-2008, 12:47 PM   #61
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moral of the story here is that the fat loss achieved through exercise and CR is the same, but exercise provides additional benefits that CR doesnt.

***

J Clin Endocrinol Metab. 2007 Jan 2; [Epub ahead of print] Links
Effect of calorie restriction with or without exercise on body composition and fat distribution.

* Redman LM,
* Heilbronn LK,
* Martin CK,
* Alfonso A,
* Smith SR,
* Ravussin E.

Pennington Biomedical Research Center, Baton Rouge, LA, 70808.

Context. There is debate over the independent and combined effects of dieting and increased physical activity on improving metabolic risk factors (body composition and fat distribution). Objective. Conduct a randomized controlled trial (CALERIE) to test the effect of a 25% energy deficit by diet alone or diet plus exercise for 6 months on body composition and fat distribution. Design. Randomized controlled trial. Setting: Institutional Research Center. Participants. Thirty-five out of 36 overweight but otherwise healthy participants (16M/19F) completed the study. Intervention. Participants were randomized to either control (healthy weight-maintenance diet, n=11), calorie restriction (CR: 25% reduction in energy intake, n=12) or caloric restriction+exercise (CR+EX: 12.5% reduction in energy intake+12.5% increase in exercise energy expenditure, n=12) for 6 months. Main outcome measures. Changes in body composition by DXA and changes in abdominal fat distribution by multislice CT. Results. The calculated energy deficit across the intervention was not different between CR and CR+EX. Participants lost approximately 10% of body weight (CR:-8.3+/-0.8, CR+EX:-8.1+/-0.8kg, p=1.00), approximately 24% of fat mass (CR:-5.8+/-0.6, CR+EX:-6.4+/-0.6kg, p=0.99), and 27% of abdominal visceral fat (CR:0.9+/-0.2, CR+EX:0.8+/-0.2kg, p=1.00). Both whole body and abdominal fat distribution were not altered by the intervention. Conclusion. Exercise plays an equivalent role to calorie restrcition in terms of energy balance; however it can also improve aerobic fitness which has other important cardiovascular and metabolic implications.

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      09-17-2008, 12:48 PM   #62
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Ann Nutr Metab. 2007;51(5):428-32. Epub 2007 Nov 20.

Fat loss depends on energy deficit only, independently of the method for weight loss.Strasser B, Spreitzer A, Haber P.
Department of Internal Medicine IV, Division of Sports Medicine, Medical University Vienna, Vienna, Austria. barbara.strasser@trainingstherapie.at

BACKGROUND: This study was designed to compare the effects of 2 different but isocaloric fat reduction programs with the same amount of energy deficit - diet alone or diet combined with aerobic training - on body composition, lipid profile and cardiorespiratory fitness in non- or moderately obese women. METHODS: Twenty non- or moderately obese (BMI 24.32 +/- 3.11) females (27.3 +/- 6.6 years) were tested at the beginning and after an 8-week period of a mild hypocaloric diet for the following parameters: (1) body mass and body fat; (2) total cholesterol, HDL-C, LDL-C and triglycerides; (3) lactate (millimol/liter) during submaximal exertion (100 W); (4) heart rate during submaximal exertion (100 W), and (5) maximum exercise performance (watt). Subjects were randomly divided into either a diet alone (D, -2,095 +/- 659 kJ/day) or a diet (-1,420 +/- 1,084 kJ/day) plus exercise (DE, three 60-min sessions per week at 60% of VO(2)max or -5,866 kJ/week) group. RESULTS: Body mass and body fat decreased significantly in D (-1.95 +/- 1.13 kg or -1.47 +/- 0.87%; p < 0.05) and DE (-2.23 +/- 1.28 kg or -1.59 +/- 0.87%; p < 0.05), but there was no significant difference observed between the groups. Statistical analysis revealed no significant changes of total cholesterol, HDL-C, LDL-C, triglycerides and heart rate during submaximal exertion (100 W). Lactic acid accumulation during submaximal exertion (100 W) decreased significantly (-0.8 +/- 1.4 mmol/l, p < 0.05) in DE and increased significantly (+0.4 +/- 0.5 mmol/l, p < 0.05) in D. Maximum exercise performance improved significantly (+12.2 +/- 8.8 W, p < 0.05) in DE and did not change significantly in D. CONCLUSIONS: This study showed that independently of the method for weight loss, the negative energy balance alone is responsible for weight reduction. (c) 2007 S. Karger AG, Basel.
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      09-17-2008, 01:00 PM   #63
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weight loss (of which 80% was fat) caused by exercise alone

***

Int J Obes. 1990 Jan;14(1):57-73. Links

Erratum in:
Int J Obes 1990;14(11):987.

Long-term exercise training with constant energy intake. 1: Effect on body composition and selected metabolic variables.

* Bouchard C,
* Tremblay A,
* Nadeau A,
* Dussault J,
* Despres JP,
* Theriault G,
* Lupien PJ,
* Serresse O,
* Boulay MR,
* Fournier G.

Physical Activity Sciences Laboratory, Laval University, Ste-Foy, Quebec, Canada.

The effects of long-term negative energy balance generated by exercise while maintaining a constant energy intake were studied in five healthy young males (25 +/- 3 years; mean +/- s.d.). After 2 weeks of monitoring to determine habitual energy intake, they were subjected to a 100-day experimental period during which they exercised on a cycle ergometer, 6 days a week, twice a day at 55 per cent of VO2 max. The daily energy deficit was 4.2 MJ for a total of 353 MJ for the duration of the treatment. Body weight decreased from 86.7 to 78.7 kg (P less than 0.001). More than 80 per cent of the weight loss was accounted for by the reductions in fat mass. Fat-free mass did not change significantly. The data suggest that subcutaneous fat was lost about evenly from the trunk and from the limbs as estimated from skinfolds. Cardiorespiratory and metabolic responses to submaximal work loads indicate that the low intensity exercise regimen was capable of inducing some of the known adaptations of exercise training such as a decrease in plasma insulin and norepinephrine concentrations during exercise, reductions in heart rate, pulmonary ventilation and blood lactate concentration at a given exercise intensity, and an increase in skeletal muscle oxidative capacity. The energy cost of sitting and standing was not decreased in spite of the loss in body mass. However, the energy cost of submaximal cycling and walking exercises was reduced considerably. These results clearly demonstrate that it is quite possible to lose fat while preserving fat-free mass through regular prolonged exercise of moderate intensity if energy intake is kept constant at baseline level. They also emphasize the importance of the individual differences in response to negative energy balance.
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      09-17-2008, 01:02 PM   #64
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i need to lose 160 lbs
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      09-17-2008, 01:05 PM   #65
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i need to lose 160 lbs
WTF, I thought you gain and lose that after each meal??
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      09-17-2008, 01:06 PM   #66
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It's great lots of ways. I bake bread by hand (no machine) every Saturday. Home-baked bread makes some serious French toast, for instance, or egg in a basket. Even regular toast is better.
serious french toast ftw
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