Gym and Fitness Advice thread!

[sweep_shot]

For fat burning, which one is better? Lifting or cardio?

I have read contradictory information on the internet.

 

[Bilal_103]

For fat burning, which one is better? Lifting or cardio?

I have read contradictory information on the internet.

Weight loss is mostly diet. Cardio and weight lifting both assist in losing body fat and losing weight.
But when it comes down to it, if you want to lose weight, you need to eat less.

The advantage that weight training has is that you will build muscle and increase the amount of calories burned to maintain that muscle. Ideally you should do both for optimal results.

 

[King-Misbah]

For fat burning, which one is better? Lifting or cardio?

I have read contradictory information on the internet.

Cut fats, take in good carbs for energy and stop eating after 7PM. This is how I see results.

Lift weights but also do cardio. There is no magic formula for losing weight. It is a combination of diet, weights and cardio. Just doing cardio alone results in losing muscle, weights helps in achieving a firm body as oppose to a skinny fat body.

To conclude, clean your diet, lift weights (3,4 times a week) but also do cardio (atleast twice a week). Give it a few weeks before you can start seeing results.

 

[sweep_shot]

Weight loss is mostly diet. Cardio and weight lifting both assist in losing body fat and losing weight.
But when it comes down to it, if you want to lose weight, you need to eat less.

The advantage that weight training has is that you will build muscle and increase the amount of calories burned to maintain that muscle. Ideally you should do both for optimal results.

Cut fats, take in good carbs for energy and stop eating after 7PM. This is how I see results.

Lift weights but also do cardio. There is no magic formula for losing weight. It is a combination of diet, weights and cardio. Just doing cardio alone results in losing muscle, weights helps in achieving a firm body as oppose to a skinny fat body.

To conclude, clean your diet, lift weights (3,4 times a week) but also do cardio (atleast twice a week). Give it a few weeks before you can start seeing results.

Thanks, guys.

I have started to clean up my diet and also started cardio. I have jogged for 11.5 miles over the past week and I am trying to keep my daily calorie consumption to below 2000 calories. I haven't lifted in a while but I may start it soon.

 

[JaDed]

What do you guys think about Crossfit? Seems terrible when i see it online, the form and everything.

 

[shaz619]

What do you guys think about Crossfit? Seems terrible when i see it online, the form and everything.

Not too familiar with it but I know Seth Rollins in WWE utilises it and beyond the agility he can match that with the strength to which is impressive for his size. It seems quiet versatile the way it attacks a full body workout, in the end I think whatever you choose fitness wise it's a good thing and it off course takes a bit of time to master / get the best out of it but that happens when you learning

 

[JaDed]

Not too familiar with it but I know Seth Rollins in WWE utilises it and beyond the agility he can match that with the strength to which is impressive for his size. It seems quiet versatile the way it attacks a full body workout, in the end I think whatever you choose fitness wise it's a good thing and it off course takes a bit of time to master / get the best out of it but that happens when you learning

Yea but absolutely hate how those lifts are being done at that intensity :/

 

[marlonbrowndo]

Been pursuing bodybuilding quite seriously for the past 2 years. Was 75kg when I came to pak in March because of covid. By august I was 98 kg because I just pigged out and dirty bulked. Currently 83 kg

 

[marlonbrowndo]

Just to add, home gym at my house in Karachi saved my life. Otherwise I’d be stuck with body weight stuff and bands in Canada

 

[marlonbrowndo]

A scary amount of misinformation on this thread. Not only because of how awful fitness knowledge in general is, but because this problem is further accentuated among brown communities. Desis are the most clueless overall when it comes to diet and training.

 

[shaaik]

Been pursuing bodybuilding quite seriously for the past 2 years. Was 75kg when I came to pak in March because of covid. By august I was 98 kg because I just pigged out and dirty bulked. Currently 83 kg

View attachment 106088

U gained 23 kilos in 5 months .. unbelievable!!

 

[marlonbrowndo]

U gained 23 kilos in 5 months .. unbelievable!!

Yup. And managed to lose 15 of it in 5 months

 

[Suleiman]

Been pursuing bodybuilding quite seriously for the past 2 years. Was 75kg when I came to pak in March because of covid. By august I was 98 kg because I just pigged out and dirty bulked. Currently 83 kg

View attachment 106088

Good progress. Also been lifting for around 2 years and same weight fluctuations as you at 5’11”. I’m finishing up a cut currently after bulking from the start of 2019 (72 kg) to 88 kg by March 2020. Overdid it a bit with the bulking, ended up a dirty bulk by the end even though I had intentions of good clean eating at the start.

Cut back down to 79.5 kg currently, kinda hit a plateau weight loss wise- want to hit 77 kg then continue bulking.

I lose weight more gradually to maintain my strength on the main lifts and also because I do steady state cardio over HIIT or other intense versions. Though I understand people who do more intense cuts for shorter periods where they lose 0.5-0.7+ kg for a couple weeks instead of doing it over a couple of months, it’s mentally draining the longer you stretch out a cutting cycle.

 

[marlonbrowndo]

Good progress. Also been lifting for around 2 years and same weight fluctuations as you at 5’11”. I’m finishing up a cut currently after bulking from the start of 2019 (72 kg) to 88 kg by March 2020. Overdid it a bit with the bulking, ended up a dirty bulk by the end even though I had intentions of good clean eating at the start.

Cut back down to 79.5 kg currently, kinda hit a plateau weight loss wise- want to hit 77 kg then continue bulking.

I lose weight more gradually to maintain my strength on the main lifts and also because I do steady state cardio over HIIT or other intense versions. Though I understand people who do more intense cuts for shorter periods where they lose 0.5-0.7+ kg for a couple weeks instead of doing it over a couple of months, it’s mentally draining the longer you stretch out a cutting cycle.

Yup. I’ve been lifting for more than 2 years but only been really serious and known what I’m doing for 2 years. I’m cutting pretty slowly. Goal is to get shredded by June when I graduate. I also only really do steady state low intensity cardio. Been slowly walking on the treadmill at an incline during online classes

 

[marlonbrowndo]

For fat burning, which one is better? Lifting or cardio?

I have read contradictory information on the internet.

Calories in calories out. That’s it. The primary goal of lifting weights is to build and maintain muscle, not burn calories. The primary goal of cardio is to burn calories. So in order to create a larger caloric deficit you should either eat less calories or do more cardio. However, in the long run, weightlifting can help with losing and keeping fat off since having muscle increases your metabolism which means your maintenance calories increase.

 

[sweep_shot]

Calories in calories out. That’s it. The primary goal of lifting weights is to build and maintain muscle, not burn calories. The primary goal of cardio is to burn calories. So in order to create a larger caloric deficit you should either eat less calories or do more cardio. However, in the long run, weightlifting can help with losing and keeping fat off since having muscle increases your metabolism which means your maintenance calories increase.

Thanks.

I made that post quite a while ago. I have lost 46 pounds since then. I went from 201 pounds to 155 pounds.

I did intermittent fasting, cardio, and minor lifting. It worked for me.

 

[Belawal2014]

Thanks.

I made that post quite a while ago. I have lost 46 pounds since then. I went from 201 pounds to 155 pounds.

I did intermittent fasting, cardio, and minor lifting. It worked for me.

What was your intermittent fasting routine?

 

[marlonbrowndo]

What was your intermittent fasting routine?

18 6 worked best for me when I intermittent fasted once

 

[sweep_shot]

What was your intermittent fasting routine?

I do intermittent fasting daily. I generally stick with 16:8 or 18:6.

So, 12 PM to 6 PM is a typical eating window for me (approximately). I mix it up though.

 

[marlonbrowndo]

[MENTION=146948]Slim[/MENTION] can you gimme some details about your situation. Most importantly, will you have access to the gym/weights and what kind of cardio you are comfortable doing. Also lemme know about your eating situation. Do you eat mostly home cooked food?

 

[Slim]

[MENTION=146948]Slim[/MENTION] can you gimme some details about your situation. Most importantly, will you have access to the gym/weights and what kind of cardio you are comfortable doing. Also lemme know about your eating situation. Do you eat mostly home cooked food?

So, i am 24 y/o, 5ft10 and have sadly hit 94 kg during covid. 10 Kgs more than i was before. I had been regularly speed walking 1 hour each day before covid so i am somewhat used to it. I will have access to gym after i get vaccinated. Right now i can manage to do cardio in the park, yoga mat and 4Kg weights at home.

My eating situation is that i do eat home cooked food but i have a massive sweet tooth and that is where the root of the problem is as well. As i have kfc, mcdonalds etc 5 mins from my place. I just end up eating lotsa junk food too.

I am looking for something where i can loose 1 Kg per week.

 

[in_cutter]

So, i am 24 y/o, 5ft10 and have sadly hit 94 kg during covid. 10 Kgs more than i was before. I had been regularly speed walking 1 hour each day before covid so i am somewhat used to it. I will have access to gym after i get vaccinated. Right now i can manage to do cardio in the park, yoga mat and 4Kg weights at home.

My eating situation is that i do eat home cooked food but i have a massive sweet tooth and that is where the root of the problem is as well. As i have kfc, mcdonalds etc 5 mins from my place. I just end up eating lotsa junk food too.

I am looking for something where i can loose 1 Kg per week.

One meal a day combined with exercise- you will lose weight fast. You don’t need to go on any fancy diet.

 

[Slim]

One meal a day combined with exercise- you will lose weight fast. You don’t need to go on any fancy diet.

What do you think about fruit juice for breakfast, water melons in lunch and a normal desi meal for dinner. And then one hour cardio?

 

[in_cutter]

What do you think about fruit juice for breakfast, water melons in lunch and a normal desi meal for dinner. And then one hour cardio?

Trial it. It does take dedication.

My routine was:
Light breakfast - a toast usually or sometimes fruit
Fruit or snack such as nuts a bit later
Then I would have my main meal no later than 5pm followed by a few pieces of fruit in the evening- sometimes nothing. Cardio every 2-3days. You need to cut out ALL junk. This does take dedication - my weigt loss was noticeable by others within days - it is extreme. I did this for a whole yr & maintained my weight. I went from around 78kg to 67kg in about 3wks. Atm i weigh around 70kg.

 

[Sunzi]

Lockdown relaxes today for gyms to open - I'm gonna hit it.

I've lost 23KG since February 8th by cutting calories (less than 800 a day) anything I do eat has been carb-free, walking 8K in the morning with 15KG weights and running about 2-3K in the evening (45mins)

Hoping to use the gym to break the back of my weightloss - want to reach 83KG. Currently 100KG. I'm about 6'2.

Let's go, go, go!

My inspiration has been David Goggins!

 

[Sunzi]

This is just my actual walked steps - my Samsung Health app doesn't seem to capture my running on the spot/treadmill for 45mins:



Again, since Feb 8th when I set the app up - NOT Jan 1st as 2021 may imply.

 

[King_Kohli]

I am facing few issues like lightheadedness /faintness while doing gym.

I am 5.9 height and 70 Kg weight.
I am physically active, I do play cricket on weekends and brisk walk regularly.

Recently I started hitting gym.
I am feelin tired/Fatigue quickly after few minutes, particularly while lifting weight bars or Cardio.

Initially I thought because of dehydration or low Sugar levels but issue is still happening even after drinking enough water. My sugar levels also fine.

Later I understood that my oxygen level are dropping quickly whenever I start something rigorously, particular while lifting weight bars and while running hard.

My Routine before:
700 ML water - Early morning.
After 1hr - Sprouts with fruits mix and dates.
Before gym -Fruit Juice
10 AM Gym
After Gym -Protein shake with nuts
Afternoon meals - Rice and Green curry/ Lentils
Evening Sweet Potato.
Night Fruit Juice with Almond/Peanut.
I don't eat after 8 pm.

I do eat Non-Veg (Chicken) once in week and I don't eat eggs.
I don't like sweets and chocolates, I don't eat out side food or junk food and I don't smoke.

Many other people in Gym are doing well without any issues but I don't know why this is happening to me every time.

What could be the reason for dropping Oxygen levels quickly?
I need to check my Iron levels and need to consult a doctor.

 

[sindhiboy]

I'm looking forward to lose weight this Ramadan

I will try to continue intermittent fasting even after Ramadan and try to follow of an eating window of 8-9 hours.
and base my diet around a meat heavy keto diet.

Stretch marks are a minor concern for me as I've lost and gained weight many times
Although the weight loss has never been dramatic as it is difficult for me to lose fat.

 

[sindhiboy]

I am facing few issues like lightheadedness /faintness while doing gym.

I am 5.9 height and 70 Kg weight.
I am physically active, I do play cricket on weekends and brisk walk regularly.

Recently I started hitting gym.
I am feelin tired/Fatigue quickly after few minutes, particularly while lifting weight bars or Cardio.

Initially I thought because of dehydration or low Sugar levels but issue is still happening even after drinking enough water. My sugar levels also fine.

Later I understood that my oxygen level are dropping quickly whenever I start something rigorously, particular while lifting weight bars and while running hard.

My Routine before:
700 ML water - Early morning.
After 1hr - Sprouts with fruits mix and dates.
Before gym -Fruit Juice
10 AM Gym
After Gym -Protein shake with nuts
Afternoon meals - Rice and Green curry/ Lentils
Evening Sweet Potato.
Night Fruit Juice with Almond/Peanut.
I don't eat after 8 pm.

I do eat Non-Veg (Chicken) once in week and I don't eat eggs.
I don't like sweets and chocolates, I don't eat out side food or junk food and I don't smoke.

Many other people in Gym are doing well without any issues but I don't know why this is happening to me every time.

What could be the reason for dropping Oxygen levels quickly?
I need to check my Iron levels and need to consult a doctor.

Try to incorporate more meat into your diet
In particular, red meat

I don't know if you have religious reasons that don't allow you to eat it.
I guess you can have iron supplements if that is the case.

 

[King_Kohli]

Try to incorporate more meat into your diet
In particular, red meat

I don't know if you have religious reasons that don't allow you to eat it.
I guess you can have iron supplements if that is the case.

Thank you.
I don't have any restriction to eat red meat but I prefer only chicken, rarely Mutton.
Yes, I need to take Iron supplements.

 

[marlonbrowndo]

So, i am 24 y/o, 5ft10 and have sadly hit 94 kg during covid. 10 Kgs more than i was before. I had been regularly speed walking 1 hour each day before covid so i am somewhat used to it. I will have access to gym after i get vaccinated. Right now i can manage to do cardio in the park, yoga mat and 4Kg weights at home.

My eating situation is that i do eat home cooked food but i have a massive sweet tooth and that is where the root of the problem is as well. As i have kfc, mcdonalds etc 5 mins from my place. I just end up eating lotsa junk food too.

I am looking for something where i can loose 1 Kg per week.

1kg per week is unrealistic, unsustainable and just a bad idea for someone who isn't morbidly obese. It would require you to be in a 1100 calorie deficit on average per day. A young guy like you with your stats even though you don't lift or have muscle, will probably have to eat 1000 calories per day or even less than that.

That massive sweet tooth and junk food is a huge issue especially for someone with your activity level and muscle mass. You need to slowly reduce that or eliminate it and there is no way around it.

As for exercise, if you have access to the gym, I recommend getting on a proven strength training program for beginners. Loads of free ones on the internet. If you don't have access to the gym, get on a beginner bodyweight program and try to progress. Although bodyweight training is certainly not my area of expertise. Speed walking/cardio in the park are good options. Doing a good amount of cardio is a good idea for you. The most important thing when it comes to the type of cardio, is doing what you enjoy most because you will adhere to it. If speed waling/jogging in the park is what you can do easily, then do that consistently. Following what you said in the post below this will definitely help you lose weight fast but it could be too difficult to adhere too and you don't need to be that extreme when it comes to weight loss which is easy and simple.

 

[marlonbrowndo]

Story time

I decided to go to a gym here in Karachi once a week despite having a home gym. This is because on one of my Pull days I wanted to change things up and take a break from pull-ups and barbell/dumbbell rows, and use the lat pulldown machine and cable rows which my gym doesn't have. I figured that once a week wouldn't be bad during Covid considering I am vaccinated. This was also my first time going to a gym since coming back from Canada in March 2020.

So I went for the first time last week after iftar. It was pretty crowded but I was just shocked at what I was observing. Now the average person has no clue about training or diet. This is a fact. And I always knew from conversations and observations that this is especially bad in Pakistan where there is a crazy amount of misinformation. But I was still surprised at what I saw.

Overall I had a great back session but what I observed was just sad. Just skinny, weak people who look like they don't even lift despite the fact that they've probably been coming here for years. Just messing around. No knowledge of training or programming. No one doing any heavy work or good exercises. Just random stuff with no rhyme or reason. Crap like single arm cable work. And no results to show for it. And they're all content. Its okay if you're a beginner, we all start somewhere, but when you barely see results for months and years, its your fault. There comes a point when the responsibility is on the individual to get informed and stop messing about.

It may sound like I'm complaining but I just feel bad about the state of things. And its just sad because these people are putting in the time and effort to better themselves but just aren't able to because of bad training, programming and diet knowledge/understanding. And also the reluctance to put in the actual work to get strong.

Safe to say I was easily the most jacked and strongest guy in there which felt good.

 

[marlonbrowndo]

Currently at 5’11” 88.5 kg (195 pounds). On a nice lean bulk. Gained about 3kg in the last 3 months. Plan is to bulk till for another 2.5 months till July and then do a nice long cut starting august. Final goal is to be photoshoot lean by March 2022.

 

[MenInG]

American bodybuilder Cedric McMillan has died at the age of 44, after years of health complications caused by Covid-19, and a road accident.

McMillan, a long-time veteran of the US Army and National Guard, was a veteran bodybuilder and 2017 winner of the prestigious Arnold Classic.

His death was confirmed online by his sponsor, Black Skull USA, though the cause has not been made public.

It is the third death of a well-known bodybuilder in the US in the past year.

"We regret to inform you that our friend and brother @cedricmcmillan passed away today," Black Skull USA said on Instagram. "Cedric will be greatly missed as an athlete, comrade, friend and father."

McMillan became a professional bodybuilder in 2009, before going on to win a string of competitions culminating in the 2017 Arnold Classic, named after bodybuilder, actor and former California governor Arnold Schwarzenegger.

After 2020, however, he was largely unable to compete after being plagued by health problems including a serious bicycle crash, heart problems and Covid-19.

In a November 2021 interview with Generation Iron, McMillan said he was "almost dead" from his heart problems in July of the same year.

The Arnold Sports Festival, which organises the Arnold Classic, said it was "heartbroken" to learn of McMillan's death.

"Known for his larger than life personality, his infectious smile, a gentle heart, and a sense of humour that was loved by fellow competitors and fans alike, Cedric will be deeply missed," an Instagram post said.

Three other well-known bodybuilders have died in the past year.

George Peterson died at 37 in October after suffering from heart problems believed to be caused by steroids, while Shawn Rhoden died of a reported heart attack in November.

BBC

 

[KingKhanWC]

Currently at 5’11” 88.5 kg (195 pounds). On a nice lean bulk. Gained about 3kg in the last 3 months. Plan is to bulk till for another 2.5 months till July and then do a nice long cut starting august. Final goal is to be photoshoot lean by March 2022.

Once you put on some muscle mass it becomes harder and harder to increase. Initially your body reacts.

I would suggest the Russian method. Warm up, go HEAVY , whatever you can do for 2-3 reps. Then reduce the weights , upto 4-6 sets. Finally do 50-100 reps with a low weight.