11 ms·

I sit ~10 hours daily, including 2+ hours driving. I'm naturally skinny but haven't done much physical exercises in recent years ("busy"). Now, at age of 34, I'

by Yaggo 10y ago

I sit ~10 hours daily, including 2+ hours driving. I'm naturally skinny but haven't done much physical exercises in recent years ("busy"). Now, at age of 34, I'm starting to realize that my body won't last forever and finally started to exercise few times per week, after I found motivating enough guide¹. It amazing how much more energized it makes you feel. [1] https://www.julian.com/learn/muscle/intro https://www.julian.com/learn/muscle/intro

antocv 10y ago
Fantastic, thank you so much!
amelius 10y ago
Nice, but if you have body fat then you still need another guide to lose it. I'd rather have a guide that deals with muscles and fat simultaneously. From the linked website: > Recognize that all these guys have low body fat, which helps reveal their muscles. You will not actually lose fat by lifting weights, so weight loss is a separate goal altogether.
- mlpinit 10y ago
  This [1] book has great reviews and it addresses the body fat issue. It mentions that fat is actually good for building strength/muscle. So if health and strength are your primary reasons, this book may help with that. 1. https://goo.gl/OrXMdJ https://goo.gl/OrXMdJ
- hoers 10y ago
  Having more muscle mass leads to your body burning more calories over the course of the day so it does have an effect on reducing fat to some extent.
- driverdan 10y ago
  > You will not actually lose fat by lifting weights Of course you can lose fat by lifting weights. Calories in < calories out = weight loss (hopefully fat). Any type of physical activity increases calories out.
  - dragonwriter 10y ago
    > Calories in < calories out = weight loss Not necessarily, but the alternative is fat loss with greater muscle gain (b/c muscle has lower stored energy content per pound.)
  - delecti 10y ago
    You can, but for the majority of people living in western cultures, it's really easy to have your "calories in" be way too high, such that it's effectively impossible to exercise away with "calories out". For most people, weight loss is first and foremost a calories in problem.
  - 6DM 10y ago
    Dieting while weight lifting in my experience just leads to various injuries. I don't mean the passing out while doing squats kind. I mean straining muscles in a painful way that can take the rest of the month to recover. Note that this was after ~5 months of training before I got the idea to try and lean out. Overall I just wouldn't recommend it. Maximum weight I would say is body weight, then it's more cardio than weight lifting.
    - driverdan 10y ago
      Maximum lifting weight is going to vary from individual based on their experience and strength. If your muscles take weeks to recover you should see a doctor. That could be rhabdo or some other condition. It should never take that long.
      - graeme 10y ago
        >If your muscles take weeks to recover you should see a doctor. Are you talking about normal recovery after weightlifting? The OP was talking about muscle strains. I've hurt muscles that then take a month to recover. It seems fundamentally different from tired muscles after a workout.
        6DM 10y ago
- jawilson2 10y ago
  > You will not actually lose fat by lifting weights, so weight loss is a separate goal altogether. This is both true and not true. If you increase muscle mass, you increase your metabolism, which means your resting metabolic rate increases. However, as they say, abs are made in the kitchen, and a better diet is the quickest, most efficient way to drop fat. But, why not both? The easiest way to drop weight is to stop eating bread and sugar (including beer, i.e. liquid bread). Plus, there are dozens of other benefits to dropping grains and sugar.
  - stinkytaco 10y ago
    > If you increase muscle mass, you increase your metabolism, which means your resting metabolic rate increases. Yes, but not as much as people think [0]. It's about 5 kcals per lb. of muscle (compared to roughly 1 for fat). Your organs consume the vast majority of your calories. An extremely fit person can expect to burn maybe 50-100 kcals more a day than a fat one per pound. It's not nothing, but if you read men's magazines they make it sound like if you lift some weights, you can eat whatever you want. This isn't to say there are not many good reasons to strength train, especially as you age. I just wish people weren't trying to sell benefits that didn't exist when there are so many that do exist. [0]: https://www.unm.edu/~lkravitz/Article%20folder/metabolismcontroversy.html https://www.unm.edu/~lkravitz/Article%20folder/metabolismcon... EDIT: I shouldn't say "50-100 per pound", I should say that a fit person can expect to burn 50-100 more than a fat person of the same weight, within a normal weight range.
- oriel 10y ago
  I actually paired the ketosis diet (ruled.me) with shapiro's guide and lost most of my excess body fat while toning the important things. It's been about five months and the changes are pronounced. Bonus, keto is kind of a brain booster too. Not dissimilar in effect from fasting except sustainable.
tmaly 10y ago
I am in a very similar situation. I have started doing a fast walk in the morning. I am looking into the no equipment, no gym style workouts that take 20 minutes.
- stinkytaco 10y ago
  I'd be interested to hear what you've found. I've bounced around to various things of varying quality. Youtube's got tons of stuff, but no coherent program. I did the Scientific 7-Minute Workout [0], which was surprisingly good for a lunch hour (when factoring in transit, cleanup and actually needing to eat, 7 minutes isn't too far off), but obviously one would hit a ceiling pretty quick. I've also found Never Gymless [1] to be good, but that was at a different time in my life (one where I was ten years younger). [0]: http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?_r=0 http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-mi... [1]: http://rosstraining.com/blog/never-gymless/ http://rosstraining.com/blog/never-gymless/
  - jobu 10y ago
    That NYT article doesn't talk about it, but the 7-minute workout can be repeated 2-3 times once you start hitting the ceiling with one pass.
  - tmaly 10y ago
    I picked up two books off of Amazon. One book touts no gym, but requires a set of step planks and a pull up bar for some of the exercises listed. The other book lists 100 exercises with no equipment. I am starting out slow trying to put together a coherent workout from these two.
- beat 10y ago
  I recently picked up You Are Your Own Gym, by Mark Lauren, which seems to be good for that.
- mmurthy 10y ago
  I was in the same situation and started looking for videos on youtube and then finally curated a bunch of good ones and put it up here: https://www.flexit.co/ https://www.flexit.co/

by Yaggo 10y ago

antocv 10y ago

Fantastic, thank you so much!

amelius 10y ago

Nice, but if you have body fat then you still need another guide to lose it. I'd rather have a guide that deals with muscles and fat simultaneously. From the linked website: > Recognize that all these guys have low body fat, which helps reveal their muscles. You will not actually lose fat by lifting weights, so weight loss is a separate goal altogether.

mlpinit 10y ago
This [1] book has great reviews and it addresses the body fat issue. It mentions that fat is actually good for building strength/muscle. So if health and strength are your primary reasons, this book may help with that. 1. https://goo.gl/OrXMdJ https://goo.gl/OrXMdJ
hoers 10y ago
Having more muscle mass leads to your body burning more calories over the course of the day so it does have an effect on reducing fat to some extent.
driverdan 10y ago
> You will not actually lose fat by lifting weights Of course you can lose fat by lifting weights. Calories in < calories out = weight loss (hopefully fat). Any type of physical activity increases calories out.
- dragonwriter 10y ago
  > Calories in < calories out = weight loss Not necessarily, but the alternative is fat loss with greater muscle gain (b/c muscle has lower stored energy content per pound.)
- delecti 10y ago
  You can, but for the majority of people living in western cultures, it's really easy to have your "calories in" be way too high, such that it's effectively impossible to exercise away with "calories out". For most people, weight loss is first and foremost a calories in problem.
- 6DM 10y ago
  Dieting while weight lifting in my experience just leads to various injuries. I don't mean the passing out while doing squats kind. I mean straining muscles in a painful way that can take the rest of the month to recover. Note that this was after ~5 months of training before I got the idea to try and lean out. Overall I just wouldn't recommend it. Maximum weight I would say is body weight, then it's more cardio than weight lifting.
  - driverdan 10y ago
    Maximum lifting weight is going to vary from individual based on their experience and strength. If your muscles take weeks to recover you should see a doctor. That could be rhabdo or some other condition. It should never take that long.
    - graeme 10y ago
      >If your muscles take weeks to recover you should see a doctor. Are you talking about normal recovery after weightlifting? The OP was talking about muscle strains. I've hurt muscles that then take a month to recover. It seems fundamentally different from tired muscles after a workout.
      - 6DM 10y ago
jawilson2 10y ago
> You will not actually lose fat by lifting weights, so weight loss is a separate goal altogether. This is both true and not true. If you increase muscle mass, you increase your metabolism, which means your resting metabolic rate increases. However, as they say, abs are made in the kitchen, and a better diet is the quickest, most efficient way to drop fat. But, why not both? The easiest way to drop weight is to stop eating bread and sugar (including beer, i.e. liquid bread). Plus, there are dozens of other benefits to dropping grains and sugar.
- stinkytaco 10y ago
  > If you increase muscle mass, you increase your metabolism, which means your resting metabolic rate increases. Yes, but not as much as people think [0]. It's about 5 kcals per lb. of muscle (compared to roughly 1 for fat). Your organs consume the vast majority of your calories. An extremely fit person can expect to burn maybe 50-100 kcals more a day than a fat one per pound. It's not nothing, but if you read men's magazines they make it sound like if you lift some weights, you can eat whatever you want. This isn't to say there are not many good reasons to strength train, especially as you age. I just wish people weren't trying to sell benefits that didn't exist when there are so many that do exist. [0]: https://www.unm.edu/~lkravitz/Article%20folder/metabolismcontroversy.html https://www.unm.edu/~lkravitz/Article%20folder/metabolismcon... EDIT: I shouldn't say "50-100 per pound", I should say that a fit person can expect to burn 50-100 more than a fat person of the same weight, within a normal weight range.
oriel 10y ago
I actually paired the ketosis diet (ruled.me) with shapiro's guide and lost most of my excess body fat while toning the important things. It's been about five months and the changes are pronounced. Bonus, keto is kind of a brain booster too. Not dissimilar in effect from fasting except sustainable.

tmaly 10y ago

I am in a very similar situation. I have started doing a fast walk in the morning. I am looking into the no equipment, no gym style workouts that take 20 minutes.

stinkytaco 10y ago
I'd be interested to hear what you've found. I've bounced around to various things of varying quality. Youtube's got tons of stuff, but no coherent program. I did the Scientific 7-Minute Workout [0], which was surprisingly good for a lunch hour (when factoring in transit, cleanup and actually needing to eat, 7 minutes isn't too far off), but obviously one would hit a ceiling pretty quick. I've also found Never Gymless [1] to be good, but that was at a different time in my life (one where I was ten years younger). [0]: http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?_r=0 http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-mi... [1]: http://rosstraining.com/blog/never-gymless/ http://rosstraining.com/blog/never-gymless/
- jobu 10y ago
  That NYT article doesn't talk about it, but the 7-minute workout can be repeated 2-3 times once you start hitting the ceiling with one pass.
- tmaly 10y ago
  I picked up two books off of Amazon. One book touts no gym, but requires a set of step planks and a pull up bar for some of the exercises listed. The other book lists 100 exercises with no equipment. I am starting out slow trying to put together a coherent workout from these two.
beat 10y ago
I recently picked up You Are Your Own Gym, by Mark Lauren, which seems to be good for that.
mmurthy 10y ago
I was in the same situation and started looking for videos on youtube and then finally curated a bunch of good ones and put it up here: https://www.flexit.co/ https://www.flexit.co/