It's not a "waste of time" if the purpose of your workout is fat burn upfront and not muscle building.
It all depends on what your goals are.
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Lift Weights, Eat More Protein, Especially if You’re Over 40 (NYT)
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It's not a "waste of time" if the purpose of your workout is fat burn upfront and not muscle building.
It all depends on what your goals are.
We'll just have to agree to disagree there. I've known too many buff people develop heart problems, have heart attacks etc. who were lifting a ton, looked great etc. but never did cardio. To be fair, they had sedentary jobs and moved little other than lifting. So the cardio is less necessary if people are at least walking a lot or have a manual labor job.
But I'll just bow out as I know all Fit Gaf/Era is more bodybuilding and/or powerlifting types and that's not my scene at all as I just like to (and have) stayed thin and healthy. Absolutely no value judgement there, I've just never had goals of bulking up or building more than functional strength with some light lifting at home with some adjustable dumbbells and bodyweight stuff.
Yep. The problem with fitness/nutrition threads is people assume their goals/situation are universal, the best way to go, should be everyone's goal etc. With all the named and marketed workouts, diets etc. there some near cult-type beliefs around many things that make it worse.
Everyone has their own body type and goals and different workouts and diets will be better or worse depending on those combinations. Someone fat and wanting to lose weight fast will need a different plan than someone lean and wanting to bulk up and they'll need a different plan than someone thin and wanting to maintain that and so on.
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Cardio is useless? LOL. Why is this forum so dogmatic when it comes to exercise. It's like some people read Starting Strength and watch a couple YouTube videos of Rippetoe talking shit about anything other than squats and deadlifts and think that's the be all end all of fitness.
Wow actually a le creuset seems really ideal I don't know why I didn't think of that. I don't run any risks with chicken either so mine usually is dry.
Correct. People tend to distrust it because of their own weird biases. "That can't be healthy! I'll stick with my 70s diet..." etc
Cardio is not useless but you don't really need it if you can keep up with the training. Aerobic exercise does improve the quality of life and vasculation but it has little to no effect on mortality. Sounds strange but that's what studies show.
70's diet probably wasn't bad, it was in the early 80's the 'back by no science' low fat diet was pushed by the govt, its shocking to see the graph on this
https://www.ncbi.nlm.nih.gov/books/NBK19623/figure/chartbook.f7/?report=objectonly
https://www.healthline.com/nutrition/6-graphs-the-war-on-fat-was-a-mistake#section5
I'm a total newb to this sort of stuff. I recently started some light training with a kettlebell and youtube (fit by amy) every other day to work on toning legs/butt/thighs mostly for summer season (lots of squats!). I'm a 125lb female. According to this study, I should have something like 90grams of protein per day? That seems like a lot. I don't want to bulk or lose much weight at all, just looking to tone. I guess gaining more muscle would achieve that. Is the recommendation for protein everyday or only on the days you work out? Any suggestions from fit gaf era?
People will always reject advice that requires hard work.
Oh lifting weights, and eating at a calorie deficit means I lose weight? Better self diagnose multiple disorders and pretend I'm accurately tracking calories to call simply thermodynamics fake and useless.
Every day, but there's no reason to panic if you are at 80 for two days in a row or something.
Even eating 250 grams of protein a day isn't going to magically make you bulky from any workout plan quickly. It's a slow process, if it was that easy way more people would be jacked as hell instead of skinny or obese.
"Tone" isn't a real thing. The "Toned" look is essentially a person with low-medium muscle mass but also low bodyfat.
Yeah, they're not cheap, but they'll last forever and then some. Basically, buy one so that you don't have to replace it later.
And I'm the same way with chicken. No risks at all. My mother in law cooks it juicy and it gives me the creeps.
This is a common fear many woman have about lifting weights and eating protein. Trust me, you could eat 90 grams of protein and lift weights moderately and you're not going to be bulky and buff looking. It takes a huge effort to gain that kind of muscle.
Every day, but again, it all depends on your goals.
You're looking to "tone", so just keep exercising, and definitely hit the 90g protein per day...it's more reasonable than you think it is. Like, a half decent protein shake after a workout (Isopure is GREAT, and reasonable on calories), and a couple of chicken breasts here and there will get you there. I eat upwards of 130/day, and I don't work out as much as I SHOULD, but my lift numbers aren't bad, and I don't look terrible in a t-shirt (depending on who you ask), which I assume is *roughly* where you're aiming to be.
You will NOT bulk if you're not adding calories, and you won't "lose" much of anything, outside of body fat. Gaining muscle takes some effort, so if you're not trying to do it, chances are you will not.
So is stuff like Whey Protein shakes worth it? Doing a basic calculation here I assume my average is nowhere near what would be optimal at my weight, even on days when I do eat meat, and there's no way I can just throw in a couple extra pieces of meat every day to reach (and that would probably put me way up in calories given I am already gaining weight on my current diet). Based on this study it would be fine to just drink it at night, correct?
Awesome, thanks all. I'll adjust my grocery shopping to include more protein then and keep up the kettlebell.
i use naked pea protein and it does a great job. i do a good job of managing my protein for active i am.
Honestly I've fluctuated between these values and gained muscle. I think a stringent requirement doesn't really exist.
True Nutrition has some really cheap veggie / plant protein powders, I've become lactose intolerant (even whey isolates can affect me), and I've used their Pea, and their Plant Blend (Pea / Hemp etc), but moved onto their Soy Isolate, it just tastes better (veggie protein taste like dirt, drinkable but really earthy), and its not an estrogen bomb like broscience touts.
Cool, I should try what you're using sometime just to keep mixing things up. I haven't used whey protein in well over a year.
If you can't pull in the calories you need, use them. They're meant to supplement your intake to help you hit what you need to hit.
Getting so much protein sounds truly awful. Like, it's a task in and of itself, and moreover, you HAVE to eat certain things DAILY. Talk about awful.
I woman I was going out with, she started going to this exercise class. They have her protein shakes. She gained so much weight. I told her to stop the shakes. She stopped taking it and the weight fell off.
Turns out she wasn't doing any lifting, and taking too much shakes.
I might but some salmon today.
Turns out she wasn't doing any lifting, and taking too much shakes.
I might but some salmon today.
Unless you're doing distance running, HIIT just seems to be straight up better than cardio, since the biological adaptations are more useful/aesthetic.
Hasn't it been said for ages that like .7/8ish grams per lean muscle mass in lbs is the most effective for the average person? People doing way over are just pissing(literally) their money away
I think it gets converted to glucose, so if you don't burn it, you store it.
I love doing cardio (or GPP for the powerlifting bros) but the meat and potatoes of my exercise regimen is barbell training. Some people think that doing body breaking crossfit/orange theory type cardio alone will make you healthy. Fuck all that. All you need should be HIIT or LISS cardio complemented with heavy barbell training
There's a common misconception about circuits here. Circuit training is weight training it's just different setups and rest periods . You can make circuit training as hard as you want it to be
Cardio can only hurt the performance of a lifter if is done before your heavy sessions and makes you tired when you face that lifts. Otherwise you can do as much cardio as you want.
In fact, cardio not only helps your overall health, the enhancements in your endurance thanks to doing cardio improves your recovery, so lets you to increase your lifting volume and therefore, if your eating and rest is on point, makes you to progress faster than lifters which doesn't add cardio to their training.
Just going through this article and thread but to verify, if I'm 210lbs, and I'm multiplying .7 to get 147 grams for my protein intake.
Is that correct ?
Is that correct ?
Cardio is such a scam. You have to do extreme intensity and/or very lengthy sessions to get anything from it.