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Best training for weight loss?

hurricane

hurricane

Member
What's up guys?
Looking to pick your guys brains on this one.
Been hiking 4-5 times a week at around 5 miles each hike.
Gym has been 2-3 times a week doing full body workouts for about 2 1/2 hours each session.
Down 20+ pounds and sitting around 270 right now. Goal is 245-250.
What would you change?
Keep in mind i can't keep my heart rate above 120 for extended amounts of time.
If you need my nutritional info I'll post it.
Weights are basic compound lifts. Moderately heavy weight. I get each lift for 10-12 reps.
Thanks in advance guys.
 
hurricane said:
What's up guys?
Looking to pick your guys brains on this one.
Been hiking 4-5 times a week at around 5 miles each hike.
Gym has been 2-3 times a week doing full body workouts for about 2 1/2 hours each session.
Down 20+ pounds and sitting around 270 right now. Goal is 245-250.
What would you change?
Keep in mind i can't keep my heart rate above 120 for extended amounts of time.
If you need my nutritional info I'll post it.
Weights are basic compound lifts. Moderately heavy weight. I get each lift for 10-12 reps.
Thanks in advance guys.
Click to expand...
This looks pretty decent man. I don’t know you’ll get much better, and if so probably talking single percentage points especially with the HR restrictions.

I’d keep your training as is (maybe if possible reduce the 2.5hrs per day and add another training day in, even just switch from a 7 day basis to just EOD training) but other than that keep your diet sharp and progressing to lower cals. At some point, when you’ve reached around 2000 daily cals id consider building your metabolism a bit by slowly adding food to eventually enable more weight loss on another deficit.

The smartest approach to big weight loss is cyclic; driving too low on cals just to extend for a lb or two of weight loss can have some terrible rebound effects.
 
Mac11wildcat said:
This looks pretty decent man. I don’t know you’ll get much better, and if so probably talking single percentage points especially with the HR restrictions.

I’d keep your training as is (maybe if possible reduce the 2.5hrs per day and add another training day in, even just switch from a 7 day basis to just EOD training) but other than that keep your diet sharp and progressing to lower cals. At some point, when you’ve reached around 2000 daily cals id consider building your metabolism a bit by slowly adding food to eventually enable more weight loss on another deficit.

The smartest approach to big weight loss is cyclic; driving too low on cals just to extend for a lb or two of weight loss can have some terrible rebound effects.
Click to expand...
Appreciate your advice man.
In all honesty i haven't reduced cals by that much. Been eating cleaner and have cut out my late night eating. Used to have a meal around 9-10 pm.
Will slowly drop cals like you stated.
What are your views on cutting out carbs such as pasta, rice, and oatmeal.
Don't plan on doing that since i feel it's just a short term solution.
Thanks Mac.
 
hurricane said:
Appreciate your advice man.
In all honesty i haven't reduced cals by that much. Been eating cleaner and have cut out my late night eating. Used to have a meal around 9-10 pm.
Will slowly drop cals like you stated.
What are your views on cutting out carbs such as pasta, rice, and oatmeal.
Don't plan on doing that since i feel it's just a short term solution.
Thanks Mac.
Click to expand...
Unless there’s a reason to eliminate a specific food source for your benefit (bloating, allergy, etc) I don’t see a need. Keep track of your macros, keep the sources primarily whole, good foods, and rock on. Carbs are fuel, and should be used as such. When it’s time to reduce cals, they should be pulled from the meals further from training first. Keep them pre/intra/post as long as possible.
 
I would say you have a good plan started. But you need to track your calories, and see how much you are reducing them by

Also, are you weighing out your proportions? Using a food scale vs a measuring cup will provide significantly better results.

As far as carbs go, I went low carbs when I lost my first 100lbs. You don’t have to cut them completely out, but down to 60-80 a day will allow more
Calories worth of protein

Remember, you did not gain all the weight over night, it will not melt off over night. You are on the right track
 
iceman440 said:
I would say you have a good plan started. But you need to track your calories, and see how much you are reducing them by

Also, are you weighing out your proportions? Using a food scale vs a measuring cup will provide significantly better results.

As far as carbs go, I went low carbs when I lost my first 100lbs. You don’t have to cut them completely out, but down to 60-80 a day will allow more
Calories worth of protein

Remember, you did not gain all the weight over night, it will not melt off over night. You are on the right track
Click to expand...
Good points. Not weighing out my protein sources but i am with my carb selections.
Have lowered cals by 500 over the last month. Will drop another 500 in the next few weeks.
And you're right it will take time.
Just glad I've put 295 in the rearview mirror. Will keep my avi up so I'm reminded not to get to that weight again. It's not healthy.
 
hurricane said:
Good points. Not weighing out my protein sources but i am with my carb selections.
Have lowered cals by 500 over the last month. Will drop another 500 in the next few weeks.
And you're right it will take time.
Just glad I've put 295 in the rearview mirror. Will keep my avi up so I'm reminded not to get to that weight again. It's not healthy.
Click to expand...

Good job with the process so far. If you don’t mind me asking, what are your total calories at before this 500 drop?
 
Gotta tell you man, I applaud you and the journey you are undertaking. I'm sure I don't have to tell you that it is not going to be an easy one, and any "quick fix" will not have lasting results. There is a lot of technical stuff to know about bioenergetics and the changes or bodies go through as we gain excessive fat-mass, but that takes a while to explain. Long story short, there are a few changes I recommend that you make. First, cut the calories. Reducing by 500/day every 3-4 weeks is fine (I recommend you do not get under 1800 without consulting a medical professional). Carbs are not equal, you get carbs from almost everything you eat. Reduce carbs from grain. This includes bread, pasta, and cereals. Don't completely exclude them, but reduce your consumption. Your body is in its best fat-burning mode when you are exercising at a consistent 60% intensity. You can figure out your exercise intensity as follows:
220-(your age), the result minus your resting heart rate, that result multiplied by 0.6, then add your resting heart rate to this result.
I have a feeling this will put you over your max heart rate of 120bpm. I don't know why or who limited you to that. If you have a cardiologist then listen to him/her. However, you have to work on your cardiovascular health. Hiking is good, but I recommend finding ways to switch-up your routines. Try to keep your rate elevated at a consistent BPM for at least 30 minutes at a time, and progress as you feel comfortable. If you are working with a cardiologist or another provider, make sure that they are informed about your exercise plans and help you to make decisions. As Iceman440 said, you did not gain all that weight over-nite. I know this was a lot of information, I really hope it helps. Best of luck to you bro!
 
Honest and simple answers?

1.Meal prep for the week and learn to love boring food. You blew up because you don't have a healthy relationship with it.

2. Program for an athletic base rather than a huge physique. Stick to giant sets that incorporate a core movement and 30-60 seconds of cardio. Keep rest periods to 60-90 seconds.

That'll up your overall work capacity while improving your conditioning. Shoot to be in and out of the gym within 90 minutes - it's work and you're on the clock.

3. Balance intense workouts with long walks. You don't need to go hiking, just doing 2-5 miles a day will burn through more calories and fat than you know. It's also low impact and saves the joints.

You're NOT going to work of those calories squatting, benching, or doing any other lifts.
 
Last edited:
Sniggles said:
Gotta tell you man, I applaud you and the journey you are undertaking. I'm sure I don't have to tell you that it is not going to be an easy one, and any "quick fix" will not have lasting results. There is a lot of technical stuff to know about bioenergetics and the changes or bodies go through as we gain excessive fat-mass, but that takes a while to explain. Long story short, there are a few changes I recommend that you make. First, cut the calories. Reducing by 500/day every 3-4 weeks is fine (I recommend you do not get under 1800 without consulting a medical professional). Carbs are not equal, you get carbs from almost everything you eat. Reduce carbs from grain. This includes bread, pasta, and cereals. Don't completely exclude them, but reduce your consumption. Your body is in its best fat-burning mode when you are exercising at a consistent 60% intensity. You can figure out your exercise intensity as follows:
220-(your age), the result minus your resting heart rate, that result multiplied by 0.6, then add your resting heart rate to this result.
I have a feeling this will put you over your max heart rate of 120bpm. I don't know why or who limited you to that. If you have a cardiologist then listen to him/her. However, you have to work on your cardiovascular health. Hiking is good, but I recommend finding ways to switch-up your routines. Try to keep your rate elevated at a consistent BPM for at least 30 minutes at a time, and progress as you feel comfortable. If you are working with a cardiologist or another provider, make sure that they are informed about your exercise plans and help you to make decisions. As Iceman440 said, you did not gain all that weight over-nite. I know this was a lot of information, I really hope it helps. Best of luck to you bro!
Click to expand...
Solid advice.
Yeah i have a cardiologist and a EP. I have multiple heart conditions and keeping my HR elevated above 120 isn't recommended at this point. Possibly when i drop more weight. Sitting at 266 today.
Appreciate your feedback.
 
LeoTC said:
Honest and simple answers?

1.Meal prep for the week and learn to live boring food. You blew up because you don't have a healthy relationship with it.

2. Program for an athletic base rather than a huge physique. Stick to giant sets that incorporate a core movement and 30-60 seconds of cardio. Keep rest periods to 60-90 seconds.

That'll up your overall work capacity while improving your conditioning. Shoot to be in and out of the gym within 90 minutes - it's work and you're on the clock.

3. Balance intense workouts with long walks. You don't need to go hiking, just a 2-2-5M miles a day will burn through more calories and fat than you know. It's also low impact and saves the joints.

You're NOT going to work of those calories squatting, benching, or doing any other lifts.
Click to expand...
Portion control has been the hardest. I ate to be big and strong. Before i knew it the scale was 298.
The hiking is something i enjoy doing with my golden retriever.
Have added another day in the gym so I'm hoping to cut those workouts down to 90 minutes like you stated. My pace is really determined to how my heart feels while working out. So unfortunately i can't always crack it out as quick as I'd like.
Thanx for the response.
 
hurricane said:
Portion control has been the hardest. I ate to be big and strong. Before i knew it the scale was 298.
The hiking is something i enjoy doing with my golden retriever.
Have added another day in the gym so I'm hoping to cut those workouts down to 90 minutes like you stated. My pace is really determined to how my heart feels while working out. So unfortunately i can't always crack it out as quick as I'd like.
Thanx for the response.
Click to expand...

Totally understand the hiking, I take mine out all the time.

But you don't have to make an occasion of it. As soon as you qualify the activity as something that has to fit into a certain box, it becomes an excuse to forego that activity.

If you can't get out to the trails or whatever, I promise the pup will love a long walk around the neighborhood just the same.

It's kind of like signing on at the best gym in town, that's on the other side of the city. If you're aim is to get in shape or drop pounds, you're better off starting at less impressive gym down the street.

Catch my drift?

Not a critique, by any means, but advice to set you up for success. I've watched a lot of people mean well and the totally self sabotage.

Call it the principal of diminishing intent. :p
 
Pushups, pullups, situps. Keep hiking.

Sometimes bodyweight movements have merit in training the body to move itself and ramp up metabolism. It's a direct marker of physical fitness and progress. You aren't going to be a fat guy doing pullups, pushups, dips, situps. It'll force you to get in shape
 
Demondosage said:
Pushups, pullups, situps. Keep hiking.

Sometimes bodyweight movements have merit in training the body to move itself and ramp up metabolism. It's a direct marker of physical fitness and progress. You aren't going to be a fat guy doing pullups, pushups, dips, situps. It'll force you to get in shape
Click to expand...
Funny you mentioned these. Just started doing pullups, pushups, and flutter kicks on Monday. Going to do them eod.
Good shit right there.
 
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