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Originally posted by Space05us Sava, the only person I know who lifts to lose weight.
then you must not know a lot of smart people trying to lose weight... weight training is probably equally if not more important than aerobic exercise when it comes to weight loss.
squats get your heart rate up, but the entire point of aerobic excercise is to keep it up.
Sava, the only person I know who lifts to lose weight.
I lift to lose weight...I lost 85 lbs by lifting, running, rugby, and Slim-Fast
"I predict your ignore will rival Ben's" - Ecofarm
^ The Poly equivalent of:
"I hope you can see this 'cause I'm [flipping you off] as hard as I can" - Ignignokt the Mooninite
I usually warm up 10 mins on the erg, then go for 20-60 mins on the bike and then go lift weights. The erg helps my arms warm up quite well, the biking is just to get my heart rate up a bit. Sometimes I do crunches before lifting too. I find that doing a lot of other stuff before lifting helps me do more quality lifting.
[SIZE=1] Originally posted by Space05us squats get your heart rate up, but the entire point of aerobic excercise is to keep it up.
trust me
doing a workout of squats and deads
your heart rate will be up for hours
We the people are the rightful masters of both Congress and the courts, not to overthrow the Constitution but to overthrow the men who pervert the Constitution. - Abraham Lincoln
Row for 10 minutes to warm up your muscles (stretching cold muscles is a bad thing to do). Stretch for 5-10 minutes. Lift. Cool down on the treadmill or the rowing machine for 15 minutes, stretch again.
Not sure if you really need to stretch fully before and after but I need to work on my flexibility as a rower so I incorporate it in.
I run for 12 mins as far as I can. Currently managing around 2.35km (2% gradient)
Then I launch into the weights. I don't pyramid, just three sets of eight on various machines at between 55kg and 70kg - if I can do a few more, up to 12 on the last set.
Twelve minutes cycling to give my protein shake a chance to kick in, and then about 20 lengths swimming.
Stretching definitely increases flexibility. If you warm up and cool down the muscles before you do heavy weights you probably wouldn't need proper stretching.
3 sets of 8-12 with about 90% of your max is probably the best way of building lean muscle.
My only problem is that the gym I use doesn't have enough weights on some of the machines. The guys who run it just look at you weirdly when you ask if the leg press could please have more than 250 kgs on it Half my crew is maxed out on leg press, leg curl (125), leg extension (110) and seated row (145); sometimes it's a pain that our university hasn't set up the gym for proper athletes but rather for the generic student. We try by using small people as extra weights but they won't usually allow us to do it because of their damn health and safety codes.
I lift over 200 pounds every day. Also use the exercise bike.
"And so, my fellow Americans: ask not what your country can do for you—ask what you can do for your country. My fellow citizens of the world: ask not what America will do for you, but what together we can do for the freedom of man." -- JFK Inaugural, 1961
"Extremism in the defense of liberty is not a vice." -- Barry Goldwater, 1964 GOP Nomination acceptance speech (not George W. Bush 40 years later...)
2004 Presidential Candidate
2008 Presidential Candidate (for what its worth)
i don't think i can reach that level player those guys are unreal
We the people are the rightful masters of both Congress and the courts, not to overthrow the Constitution but to overthrow the men who pervert the Constitution. - Abraham Lincoln
bull****. Besides. It's not about the amount of punds. It's about your inner meanness. I did a JTF with the USMC SJTF. they are not as scary as some. Now GEN Lynch. He was that scary. The rest were normal...
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Sava, the only person I know who lifts to lose weight.
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