Can you spend 0.8% of your time working out?

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kingkeld

Joined: Sep 09
Posts: 1,995

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Posted: 22 Aug 2013, 02:47
Hey guys,

I thought I would share my view on exercise while losing weight. This is all from MY point of view, and based on MY experiences.

When I set out to lose weight initially, at 360 lbs, I was NOT able to do much more than just walk. My main goal was weight loss WITHOUT exercise. I still had the "Fat Man Mentality", and was in no way interested in exercise, sports or any kind of "unnecessary movement". I based my entire weight loss on calorie restriction.

However, having reached goal and now being in maintenance, I clearly - CLEARLY - see and teach the advantages of exercise.

The type of exercise I do now - and have done for a full year - I could easily have done back when I started. In fact, there are a few guys in 300+ lbs size doing this at my gym, and showing great results.

Contrary to many, I no longer see a point to endless hours doing cardio. I think we need to work out smarter than that. I'm not saying that cardio is bad, but it is very time consuming, and I know from personal experience that when a person weighs 300+ lbs, running isn't the first solution to weight loss that comes to mind.

Fortunately, there are alternatives.

Build muscle instead.

When you do cardio, you generally just burn calories while you work out. This leads to weight loss. We all know that. However, you can do TONS of cardio, burn lots of calories, without building any significant amount of muscle. That's what happened to me. I had to qualify for surgery, and my BMI had to be low, so if I wanted to qualify, I had better not gain weight from increased muscle mass.

Having more muscles will make your body burn more calories ALL the time. Muscles are calorie burning machines, and they're good at it. I read somewhere that muscle mass burns about 6 times more calories than fat mass. I'm not sure how true this is.

Doing muscle building exercise will ALSO burn lots of calories while you do it - when done in short intervals with high intensity, but it doesn't have to take a whole lot of time. Still, the muscles will KEEP burning calories for you after you're done working out, all the time.

So, if you are looking into exercising, I can ONLY recommend that you work on building muscle, do it focused and with intensity, and be serious about it.

I use a system called Circle Training.

It's basically 16 machines sitting in a cirle, 4 of them being cardio (rowing, spinning) to keep the pulse up inbetween - not that this is ever an issue when you work out hard! The other machines are set up to work various muscle groups in a smart way:

Spinning bike (cardio)
Shoulders
Legs
Rowing (cardio)
Abs
Back
Chest
Spinning bike (cardio)
Biceps
Back thighs
Arms
Rowing (cardio)
Shoulders
Front thighs
Calves

At the gym is a bell ringing every 45 seconds. I do 45 seconds on each exercise, and do two full circles. Before this, I do 5 minute warmup on an elliptical. This is ALL I do.

5 minutes warm up, and two times 12 minutes in the circle - 29 minutes total.

At each machine I lift 8-12 times. No more, no less. If I can do more than 12 reps, I put more weight. If I can't do 8, then it's too heavy. I lift until I am blue in the face, and I REALLY can't do another take, at EVERY SINGLE MACHINE. I don't stop for anything, except maybe a quick sip of water. No breaks.

The beauty of this system is that even though you just almost gave up doing that last one rep on a machine, you are good to go with no pause on the next, because you are working a different muscle group! It's utter genious!

This makes the workout very very efficient, and in no way time consuming. It'll be a hard workout those 30 minutes, though, but it is oh, so worth it. Also, it doesn't include running in a hamster wheel.

Do this three times weekly, make sure your body has rest days between - and on those rest days only do low impact exercise. Don't wear down your muscles when they're supposed to be recovering. Smile

I posted these pictures in my journal today (August 22nd 2013). They are from just before and after I had my excess skin removed about one year ago, and the last one is taken this morning.

See the journal entry here.

You will see the HUGE difference it has made for me to shift from cardio to muscle training. This change has come over just 8 months.

Now, I believe it is REALLY important to make sure you get your proteins and fats while doing this. I have been reading countless articles and blogs on this topic, and it seems that there is a general agreement of about 0.8g of protein per lb of bodyweight and that 30% of your calorie intake should come from healthy fats when you are in a serious muscle building program.

When I started on my muscle building program in January I did NOT focus on nutrition at all, just the calorie counts. I progressed nicely for about 4-5 months, then I stalled. I did not progress much, if any, on the muscle building. Weight was steady.

However, after I started upping my protein and fats, I started seeing MASSIVE results. I started gaining muscle, I lost a few kilos, and I just felt WAY better. Less tired, more motivated, clearer thinking, the works.

I can ONLY recommend to follow these guidelines, or something close to it. Again, these are MY findings and experiences. They might be different for you, but I would think they'd be a good starting point.

I don't really spend a whole lot of time doing it. I do focused training 29 minutes 3 times per week. 87 minutes in a 10080 minute week. That's 0.8% of my time that I actually spend working out! Smile

I also do my daily walks. I do these just as much for mental health as I do it to burn a few extra calories, though it isn't a whole lot. These are very low impact. I never run any more. I see it as being counter productive, as I wear down my leg muscles when they should be recovering. Walking and standing doesn't harm me, but running does. So no running for me if I want to build muscle in the gym. I walk five kilometers every day, and spend about an hour doing it. No rush. to you Americans, 5 kilometers is about 3 miles.

So, what is the result?

Well, when I reached my goal weight some 16 months ago, doing cardio like crazy, I had to stay at around 1500 calories to just barely lose weight. Those last kilos were HARD to get to, and I had to bicycle (my exercise of choice at the time) for hours every day.

Today, I do my 0.8% workout, and do an hour walk - listening to great audiobooks or music - and I have just had to UP my calories to 2500 per day just to ensure that I get enough - and I have a feeling that I might need to up it even more. Today, my BMR is at almost 2100, and this is of course with no real movement. All movement is a bonus on top of this.

So does it pay to exercise? Absolutely. But do it the smart way. Don't focus on burning fat. Focus on building muscle - and let the muscles burn the fat for you.

Keld.

(Edited for clarity)

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
schmetterlin...

Joined: Apr 12
Posts: 71

      quote  
Posted: 22 Aug 2013, 03:54
I like the idea of your workout. I will try to adapt it to do it in my gym ( as it is old fashioned with lots of free weights). Its a bit like the workouts I do with my PT & as I only got a few sessions left with him I need to make sure I am set up with good solid workouts in advance Smile. I certainly don't like spending hours & hours in the gym. The rest of my life is way too busy for it. PS: Loved the pics. Your awesome Smile
Tina
mummydee

Joined: Feb 10
Posts: 2,052

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Posted: 22 Aug 2013, 04:29
There is a gym called CURVES, i believe its just for women, but it works on exactly your workout routine, King. It's set up like a circle and they have music and I'm not sure if its 45 seconds, but yes, it says 'switch' and you move to the next station.
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 22 Aug 2013, 04:56
@schmetterlin - I think you'll like it. I know that everyone at my gym are very excited with this way of doing things. We see people of all ages and on all kinds of health missions. I live in a small town, 20,000 citizens, and the fact that this gym has grown to 1,000 members in 8 months says it all. There are already 4 other gyms here, so competition is kinda hard, but this one seems to be the little gym that could... Smile

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 22 Aug 2013, 04:58
@mummydee - now that you mention it, I have heard of Curves. I looked at their website, and it looks somewhat similar. The only problem I see is that I don't see sweat on any of the women in the pictures! LOL. You can't work out to the max and look pretty doing it. Wink It's absolutely key to use max. strength to make this work right. It's such a short, fast workout, make sure it counts.

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
mummydee

Joined: Feb 10
Posts: 2,052

      quote  
Posted: 22 Aug 2013, 06:18
You got that right, I only went once to see what it was about, It is geared towards the women that are intimidated by the big gyms and /or the people working out there. It's a quick 1/2 hour workout and it looked like most of them were just going thru the motions. I have one friend who loves it because she doesn't have to think of what to do next.





kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 22 Aug 2013, 06:24
In regards to Curves (which I obviously don't really know anything about) - if you can set the resistance on the machines as you go then this would be just fine, I think. Just set them as heavy as you can while maintaining the 8-12 lifts.

Are these workout groups or do you go on your own and just start when you are ready? In my gym it's all individual training. I like that. I don't want to be depending on anyone, or even worse - waiting on anyone. Waiting, talking, anything counterproductive those 30 minutes, will take away from MY workout. Let's do it right, right?

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
mummydee

Joined: Feb 10
Posts: 2,052

      quote  
Posted: 22 Aug 2013, 06:39
Yes you can set the resistance and you go on your own, just jump in where a machine is open in the circle or a pad that you stand on and skip or walk no cardio machines, and there's a pad in between every machine.

I'll stick with my trainer, She has a full gym in her home so there's no chatting or socializing with others.. I like to get in with her and start moving right away, she puts me thru a solid 30 minutes of muscle building and no breaks either.
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 22 Aug 2013, 07:02
mummydee - sounds like you're essentially doing the same anyways. Smile Doesn't matter WHERE we do it, but HOW we do it, right?

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
mummydee

Joined: Feb 10
Posts: 2,052

      quote  
Posted: 22 Aug 2013, 07:15
So true, King, but I really need the trainer pushing me. It makes a huge difference with her 'one more' 'you can do it' or just touching my elbow to help me do that one last excruciating lift.

I can only afford her one day a week and on the other days I do her routine on my own at the gym, Not the same, even though I think I push myself.
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 22 Aug 2013, 08:39
I can totally get that. Motivation pushes us - every time. What I usually do is count my lifts. I know what I want before I go in, on every machine. I know where I was last time, and I will fight for it. I will argue with myself for it. I am "that" guy at the gym. I groan loud when needed, I cuss and say bad words. People can't help giggling sometimes. I laugh with them when I'm done and move to the next machine. It's all good. But putting on the determined/angry face pushes me just a nudge further. Telling myself why I am doing this and what I get from that one extra push can do a LOT. Still, I wouldn't mind a personal trainer.

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
mummydee

Joined: Feb 10
Posts: 2,052

      quote  
Posted: 22 Aug 2013, 09:44
I'll put on my best ugly face next time and snarl at the big boys! Wink

What has always amazed me is when i'm pushing for that last curl and i'm shaking and don't think it's gonna happen, and all she does is put a finger on my elbow or under my forearm and bam, it's up! It's magic!
kkd1125

Joined: Apr 10
Posts: 324

      quote  
Posted: 22 Aug 2013, 14:12
Hi Kingkeld. Good post! You are a great example of how hard work, knowledge and focus can yield success!

Your described workout is very similar to Jillian Michael's approach in her Body Revolution workout DVDs. I knew I couldn't join a gym and go consistently with my family and work schedule, so I bought this program in late March and have been doing it since then. Sometimes I throw in my own days of walking (outside or on treadmill in our house), hiking and other random workouts and DVDs just for a change of pace. The JMBR workouts are also all about 30 minutes total, start with large muscle group warm ups for a few minutes, then about 25-28 minutes of circuit training targeting different muscle groups (with dumbbells and resistance bands or just body weight), sprinkled with 1-minute bursts of cardio in between sets to keep the heart rate up, then followed by a cool down with stretching for a few minutes. The program asks for 6 days a week: 2 circuit training, 1 cardio, 2 circuit training, 1 cardio, then a day of rest. She has cardio DVDs in the kit, too, but I prefer doing my own thing on those days. It's a 90-day program and I did it religiously for the first 90 days, and now I'm doing it more sporadically. But I think this form of exercise - focusing on strength training which I had not done regularly before - has really helped me succeed in losing inches and body fat. I see muscle definition in my arms, legs, etc. I have learned enough different moves that this morning I was able to put together my own 30-minute circuit training workout without even popping in one of her DVDs. I'm not trying to be a pitch woman for her program, just sharing how a similarly structured workout works for me at home.
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 23 Aug 2013, 00:06
kkd1125, it doesn't sound like a pitch to me. It sounds like a pretty good "at-home" approach, something that can be done without costing a fortune. I'm dirty rotten lucky to have my gym literally across the street, so it would save me something like 5 minutes if I chose to work out at home instead. The DVD approach sounds pretty good, though I'm surprised that it suggests two days of circuit training in a row. I dunno... Smile

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
kkd1125

Joined: Apr 10
Posts: 324

      quote  
Posted: 23 Aug 2013, 11:44
Kingkeld, the circuit training days that are two in a row focus on different parts of the body. For example (and I may get this wrong, but it's close) Day 1 is front of the body: shoulders, biceps, quads, stomach. Then Day 2 is back of the body: back, triceps, hamstrings, glutes.
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 27 Aug 2013, 01:15
kkd1125, then it makes more sense. But honestly - why spread it out on two days? Why not simply do it all, get it over with, instead of coming back every day? What's the difference?

I love the fact that I go, do it ALL, and can be out 30 minutes later - and see great results!

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 28 Nov 2013, 22:43
Bump for the new guys. Smile

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.



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