Weight Loss through Weight Training?
If you are over-weight, this may interest you, if you are over-fat, this may help you, if you don’t know which one you are, this may clear it up. What happens when you get on a scale? Does it yell, “One at a time PLEASE!” or does it show a number that doesn’t tell you why your pants no longer fit?
Soon, I will be posting my personal training and FAT-LOSS reports, I am currently waiting on software to do this, and once I have it, I will tell you all about it, how to use it, and why you may need it to get the best results in your battle of the bulge!
For now, the topic is what does Over-Weight mean to you? To me, it means nothing, I am used to not fitting the “standard” height/weight requirements, I am a freak, according to them, and maybe you are too. These standard charts do work out ok as a guideline for most people, but, if you have a “wider” frame, with more muscle than a “normal” person, it may scare the heck out of you!
Below is what the chart says for me, here is the link to the whole chart.
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5’7″ |
138-145 |
142-154 |
149-168 |
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As you can see, there are three columns, one each for small, medium, and large frames, I currently weigh 278.8, that means I am 110.8 pounds over the max for large frames! Obviously, this chart does not work for me, according to my height, weight and measurements, I currently have 35.28% bodyfat total, which is down from 37.13% two weeks ago, my goal is about 12-15%. Based on the numbers I have, I still need to lose about 20-23% bodyfat, See where the confusion comes in?
In the last two weeks I have lost 3.8 pounds and just under 2% bodyfat (BF), but, I have gone from 104.93lbs (BF) to 98.36lbs (BF), that is a loss of 6.57lbs of fat! At the same time, I have increased my lean weight (LW) from 177.67lbs (LW) to 180.44lbs (LW) for a gain of 2.77lbs (LW).
If I were to stay at this same rate, in twenty weeks, I should lose 38 pounds total weight (TW), 65.7lbs of fat, and gain 27.7lbs (LW), lets do the math and see if this works out right. Subtract 65.7lb from 278.8, then add 27.7lb, that comes to 240.8lbs (TW) and ten times 1.85% (BF) is 18.5% (BF), which would put me at 16.78% (BF), I would be almost to my goal, but, wait a minute, I would still weight 72.8lbs too much, according to the chart!
Can you see my point? I know that the actual numbers over the next 20 weeks will vary from what we used here, but once I can print the reports, it will be easier to show you, who knows, it could be even better!
My point here is to ignore the charts! Measure your bodyfat and track your progress that way. Weight training is better than any aerobic training alone, because you will not gain any lean body weight, you will just lose weight, from both muscle, and fat! Yes, treadmills and such do play a part in getting your heart beating and burning calories, but, if you train properly with weights, you can get there and be stronger in the process. Personally, I would rather stay fat, than be a tiny little guy from running, been there, done that, and yet, never got below 14% body fat! So, get in the gym, move some Iron and watch your body change!
Free Weights vs Machines, what works best?
Free Weights and Machines both have a purpose, and even though I am seriously biased, whatever works for you is a good thing.
Having this said, there is a difference, a factual one that cannot be denied, no matter what your opinion says, they are different. I am an IronHead, and for me, Free Weights will always make up the biggest part of my training, but, I do use machines for some things, but, what is the difference?
When you are doing a Bench Press with free weights, there are many tiny muscles that are used to stabilize the weight, with a machine, the machine does the stabilizing for you. If you want to throw those rubber-band gizmos into the mix, it is basically the same as any machine, but, it pulls in its own direction, not just that of gravity, which is straight down. That pretty much covers it, but I will get into more detail below.
Free Weights
Take a look at the picture of the Weight Rack, what is wrong with it? Notice how the different sized plates are all mixed up? That is just wrong! That rack is designed for three sizes, and should be so, because those little bitty things are of no use when you train, properly, something I will get into in detail in another article.
When using Free Weight, the first indicator should be the name itself, free weight, no, that is not the price, it simply means that weight is free to go where gravity pulls it. No matter which exercise, if it can be done with Free weights, you will get more out of it, because there are so many more muscles involved, free weights do not isolate a specific muscle, but an entire group of muscles. With free weights, you use different benches for different angles to hit the entire muscle group, not different machines. Do this test, if you are a regular machine lover, just try doing the same weight as the machine, with free weights, you will immediately notice the difference.
The downside to Free Weights is that when you get to the heavier weights, it is good to have a spotter, something not needed with a machine.
Weight Machines
The good side to weight machines, like the one in the picture, is that you can get a full body workout in no time, almost like circuit training, but take a peek at the weight stack, a beginner should be able to max out the machine in just a few months, then what?
Machines come in several types for different purposes, some for home use, which is another advantage over free weights, a machine takes up less space, but, in some cases cost more than a total set-up with Free weights. At the gym, you will see the machines set up in groups, and can be very beneficial for everyone, they do have a purpose. Many people get taught as a beginner on the machines only, and then tend to just stick with them, which is ok, if that is your thing, but, if you want to get strong, Free Weights are a must.
Now, I am going to talk about the biggest joke in the fitness world as far as I’m concerned, bu
t yes, they do have a purpose. The rubber-band gizmos, are fine for those that just want to do something to make them sweat. I don’t care who the “expert” is that they hire to do a commercial, they are useless if you want to gain any mass or strength. These gizmos, will give you a good workout if you have to skip the gym one day, but, even if you buy the expensive ones, that have up to 400lbs of resistance, the movement is unnatural, and does not give you the best bang for your buck, if you really want to train right, and get bigger or stronger, but, they are kinda cute.
Free Weights and Machines, even the rubber-band gizmos, can all give you a workout, it is up to you to decide which is best, For You, look at what your needs are, what your goals are, then decide. Either way, just move something, control your diet, and stay as active as you can. I know that many veterans have limits that prohibit using certain things, for those of you, use what works for you, just keep it fun, never let it become a chore that you dread, because if it is fun, you will stick with it!
Free Weights: The best exercises, the Squat!
This is the first article of many about exercises, I am going to cover the basics, something that is most often left out by anyone trying to sell you some sort of magic routine that will do something that no other training method can, if you buy their fancy gizmo and follow their secret plan. Do yourself a favor, ignore those gimmicky junk pedlers, the only one that can benefit from it is them, they get your cash!
In today’s fitness crazed world, where everything is bad for you and you can’t eat anything but rabbit food, always remember the basics, where did these new age gurus come from? How old are they and who taught them what they know?
This article is about the Squat, the most loved and hated exercise ever. Why is it hated? It hurts! Why is it loved? It works! In fact, if you only have 10 minutes, three days a week, you can get a full body workout, with just three exercises, the Squat, Bench-Press, and Dead-Lift, all the other exercises only add to what you can get from the basic three.
The squat is the best exercise, period, regardless of what your training goals are, because it uses every muscle in your body, yes, even your eye muscles are involved, when done properly. I found a great article about the squat, at NerdFitness, and that is where I found the image below.
The main Thing that I need to point out, is the eyes, see how the guy in this pic has them fixed on an invisible object, that only he can see? This is very important, once you learn the proper form, by fixing your eyes, you keep your posture and you body’s position straight, if you look around the room, or up and down, your body will do the same, and this can get you hurt.
The positioning and angle of the feet is also important, you can vary the angle of your feet to put more or less emphasis on different parts of your legs, but that is an issue for those that have a lot of experience, for the beginner, or the old and injured like me, keep the feet almost straight, but slightly pointed outward, you’ll see, find the most comfortable for you.
Keep your back straight, remember the eyes, find a point on the wall in front of you and keep your eyes on it, this helps.
What makes the Squat so special? When you have an injury, you tend to favor that, be it an ankle, hip, knee, whatever, and long after this injury is healed up, it still influences your posture, by doing squats, you re-train your body to be straight, and you work every muscle together, all at the same time, thus strengthening your entire body. When you do something that trains your various body parts to work together, even the little muscles that only help stabilize are put to use, this makes your overall conditioning and even your appearance more balanced.
I know, you are saying, “but I have a bad back”, I do too, I cannot stand for more than a few minutes. My problem is basically arthritis, and bone spurs, I have spikes growing out of my spine that start a chain reaction of problems, and walking, or standing make this worse, but, squats make it feel better! Of course, talk to your doctor before doing squats if you have a back problem, but, if they tell you exercise is ok, squats should be number one on your list, it can help you.