It's a been awhile since I hung out here, things got in the way but I'm back to working out and stay working out and eating healthy.
I've been currently doing the NROLFW program but others have said that though it's a great program, it's not a weight-loss program, it's more of fat loss,lose inches program meaning you may not lose weight but you will probably get smaller in inches and lower body fat.
I'm looking for a good strength training program that helps weight loss. I have 25-30lbs to lose. My kickboxing trainer advised me since I already has some muscles and that I'm am bottom heavy that should focus on intense interval cardio training first to get the weight off then include weight training with the cardio when the most of the weight is off. Is he correct or no?
On other boards, most people say he is dead wrong that I should continure to weight lift, lift heavy, do moderate cardio and have a good diet which I definitely agree with. They say NROLFW is fine but may not get me where I want with the weight loss.
Any good programs out there designed to help with weight loss?
I'm so confused, I keep hearing different things from different people.
Eat less than you burn, lose weight.
NR4W isn't MEANT as a fatloss program… that'd be what diet is for.
Some people can't manage a meaningful deficit on the program because of the intensity, and therefore they don't lose weight, although if they don't overeat they see results like smaller measurements.
Some people do just fine in a deficit on the program and do lose weight.
It's ALL about your diet. ALL. Your program, when it comes to whether you gain or lose, is irrelevant, mostly. Lifting will help you retain muscle on a deficit so that you lose mainly fat. Lifting will help you gain muscle rather than fat when you are at a surplus.
It's all about what you eat and what you burn.
Eat less than you burn. Don't be a lazy butt when you're not working out (keep up your activity). Whatever exercise you do… make it whatever you enjoy and will stick to. Make it something that meshes with what you can accomplish with your energy levels on a deficit. Otherwise, it really doesn't matter.
I like the NROLFW program but I'm doing okay with the weights I'm doing with what I'm eating. My daily calorie intake is between 1650-1700 cals a day. But, I'm afraid if I get to doing real heavy weights, I won't be able to handle it with 1700 cal intake but I want to keep a cal deficit to lose weight so I guess I just keep going and see how my body reacts to it.
Firstly, I'd say, esp if you're unsure but making progress and not doing anything "wrong" right now, if it ain't broke, don't fix it. You can go to NR when you find you need a changeup, or if you get to your goal, or if you get bored, or whatever.
Secondly, I'd say you won't know how NR will affect you till you try it. For me, I "diet" at around 1200 cals (low maintenance) and therefore that intensity is killer for me. But I've done similar programs (before NR came out) at 1600-1700 and saw great recomp results and energy was fine. So, if I had a higher maintenance to let me eat that much and still have it be a decent deficit, I'd see better weightloss results… but alas, is not to be.
So that is to say that it perhaps could work great for you on ~1700…
But again… if you track your food and measure it and keep your non-exercise activity up, the workout is secondary, and as long as you are seeing progress with what you want to do, do what you want.
Secondly, I'd say you won't know how NR will affect you till you try it. For me, I "diet" at around 1200 cals (low maintenance) and therefore that intensity is killer for me.
Then what kind of program is low intensity and good for a big deficit?
Depends on how sensitive the person. OPT is along those lines… meant for the big deficit Leigh gives you it's much lower intensity than NR. For me… I just end up mostly dieting, walking (or the equivalent on another machine), and something very low rep and only a couple exercises. I did Lean, Sexy, Hard on a big deficit with decent results, bodyweight stuff, etc.
Are you trying to cut weight for a competition or something?
Otherwise, I'd say the important metrics really are fat, inches, strength, etc.
No, not for competiton, just try to lose weight, healthwise.
I'm 5'6", 31, female, medium built, pear-shape, bottom heavy and currently weight 152lbs. I used to be at 122 and would love to get back to 122-125lbs. Any recommendations you have?
Eat less than you burn, lose weight.
NR4W isn't MEANT as a fatloss program… that'd be what diet is for.
Some people can't manage a meaningful deficit on the program because of the intensity, and therefore they don't lose weight, although if they don't overeat they see results like smaller measurements.
Some people do just fine in a deficit on the program and do lose weight.
It's ALL about your diet. ALL. Your program, when it comes to whether you gain or lose, is irrelevant, mostly. Lifting will help you retain muscle on a deficit so that you lose mainly fat. Lifting will help you gain muscle rather than fat when you are at a surplus.
It's all about what you eat and what you burn.
Eat less than you burn. Don't be a lazy butt when you're not working out (keep up your activity). Whatever exercise you do… make it whatever you enjoy and will stick to. Make it something that meshes with what you can accomplish with your energy levels on a deficit. Otherwise, it really doesn't matter.
Aoife, this reply is great. It really boils down the essentials I have been wondering about relating to gaining muscle/losing fat, deficits vs. surpluses. When I first read NROLFW I thought it was a fatloss program, to a certain extent, because body recomp involves gaining muscle while losing fat. But this is only for those who don't have a huge amount of fat to lose, and don't want to gain huge amounts of muscle, I think.
The thing is that a lot of people jump into a program not prepared what to expect, and you can expect adaptations that go from unexpectedly good to unexpectedly bad.
My personal experience with working out hard has always equaled less fat loss that working out less (less volume, less frequency). Weight loss is about being able to happily sustain a lifestyle over a long period of time in order for lasting changes to occur. You can be miserable for a couple of weeks, but then your mind fights you and forces you to regain and feel even more miserable since you thought you were doing the right thing.
Don't do more than the minimum necessary, start off with 3 days a week of both strength (full body) and moderate intensity aerobic training and really focus on your diet and you should be fine. Over time, you can up the intensity and add more days in your weekly schedule. I just cut one of my clients training in half and she's been feeling and looking great. We were able to achieve a deficit of 1000 calories, just because she is not killing herself in the gym and eating like a madwoman at night.
Log what you eat and your training and look at the results you are getting. You are your own lab
The thing is that a lot of people jump into a program not prepared what to expect, and you can expect adaptations that go from unexpectedly good to unexpectedly bad.
My personal experience with working out hard has always equaled less fat loss that working out less (less volume, less frequency). Weight loss is about being able to happily sustain a lifestyle over a long period of time in order for lasting changes to occur. You can be miserable for a couple of weeks, but then your mind fights you and forces you to regain and feel even more miserable since you thought you were doing the right thing.
Don't do more than the minimum necessary, start off with 3 days a week of both strength (full body) and moderate intensity aerobic training and really focus on your diet and you should be fine. Over time, you can up the intensity and add more days in your weekly schedule. I just cut one of my clients training in half and she's been feeling and looking great. We were able to achieve a deficit of 1000 calories, just because she is not killing herself in the gym and eating like a madwoman at night.
Log what you eat and your training and look at the results you are getting. You are your own lab
Workout Routine for Weight Loss
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