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**A TIP FOR ANYONE WANTING TO LOSE WEIGHT**
Just a quick note on lifting weights here. I am a power lifter. This difference between bodybuilders and power lifters is the goal. A bodybuilder wants just that: to do what it takes to build the body up and get buff. This can sometimes include half the year eating heavy to get big and then the other half trimming off all the excess fat gained along with the muscles. There's a bunch of science behinds the range of reps and sets and blah blah that it takes to get big and achieve these massive muscle gains, but it takes a LOOOOONG time.
On the other hand, with power lifting, you start with no weights and progressively work your way up. Getting biggER is naturally gonna happen, but I'll never get huge. The ultimate goal for me is seeing how much I can lift. I'll never spend more than 45-60 minutes at the gym or more than 3 days a week, so it's really convenient for before or after work workouts.
No special dieting required for power lifting... I've tried different methods carb-loading, GOMAD, high-protein... they all got me to add fat with limited difference in my performance.
A common phrase is "Abs are made in the kitchen" which is to say diet builds muscle. However, until running a caloric deficit, I'd never seen my abs. They might have been there, getting stronger and bigger with every workout, but hidden under a fatty layer.
So when people talk about "I just wanna get toned" they might have the wrong idea... You can build the muscle or expend calories by working out, but the fat loss will be controlled more by how you eat. Results came much quicker with power lifting and good eating habits than years of running and cardio/HIIT.
Simply put: Eat within a caloric deficit. Eat real foods most of the time. Start with no weight and add 5# to each workout per day. The results will amaze you and the distraction of watching the weight on the bar go up is SO much more rewarding than the fluctuations on the scale!
And finally, my reason for lifting - again - not to get giant muscles, so ladies don't worry about getting too bulky 😊. My goal is to keep in shape for my job, no more throwing my back out our other injuries I used to get at home, being able to get up off the toilet at 80 without assistance, and to know my joints don't need to be destroyed because the muscles do the work! So, if you're overweight and want to run or do lots of walking, it may damage your knees. If you develop your knee and hip joints' muscular support with exercises like squats, you'll lower your risk of injury significantly!
Day #2 of back to the gym after way to long of a break is happening right now!
W77 out.
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133.0 lb
Lost so far: 25.0 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 25 June 2018:
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1590 kcal
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Fat: 74.91g | Prot: 130.92g | Carb: 101.09g.
Breakfast: Zoi Greek Yogurt Vanilla Greek Yogurt. Lunch: Nature's Best Perfect Low Carb Isopure Whey Protein Isolate - Dutch Chocolate, Borden Half & Half, Coffee (Brewed From Grounds). Dinner: Carrots, Pork (Lean and Fat Eaten), Brussels Sprouts (Frozen), Young Green Onions (Tops Only), Fat Boy Cookies 'N Cream Ice Cream Sandwich. more...
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3446 kcal
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Activities & Exercise:
Weight Training (Bodybuilding) - 45 minutes, Standing - 30 minutes, Showering - 30 minutes, Housework - 30 minutes, Driving - 2 hours, Sleeping - 6 hours, Sitting - 45 minutes, Cooking - 1 hour, Bus Driving - 6 hours and 30 minutes, Walking (moderate) - 3/mph - 45 minutes, Yard Work (gardening) - 30 minutes, Watching TV/Computer - 4 hours and 15 minutes. more...
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losing 14.0 lb a week
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