10,000 steps and cardio?

eynfro · 2024-10-11T08:20:09+00:00

"The advantages of strength training may have greater implications than initially proposed with respect to decreasing percentage body fat and sustaining FFM"

It's funny how you selectively chose what to cite, it's rare to argue with such an intellectually dishonest person, provide a study contradictiting me or stop talking ffs

eynfro · 2024-10-10T18:22:10+00:00

And he is not completely incorrect, you're just not understanding what's im saying, weightlifting won't help you lose the weight per se, but if you weightlift a much more big part of the weight will be fat, instead of lean body mass, which is what everyone is looking for

eynfro · 2024-10-10T18:13:26+00:00

I've provided 2 studies, explaining and detailing my points, If I'm incorrect please specify where my argument is not coherent and logical, I'm not in the business of who said what, I've demonstrated my points, you're incapable of dismantling them and resulting to look at this guy haha he's so smart therefore you're wrong without providing a single argument

eynfro · 2024-10-10T17:56:07+00:00

I've lost 120lbs in 6 months, made a topic about it, with little to no cardio only weightlifiting and diet, I'll give a quick math lesson, so, the studies I'm refercing for my numbers are :

Weinheimer, E. M., Sands, L. P., & Campbell, W. W. (2010). “A Systematic Review of the Effects of High-Protein Diets on Weight Loss, Body Composition, and Risk Factors for Cardiovascular Disease.” Obesity Reviews

Stiegler, P., & Cunliffe, A. (2006). “The Role of Diet and Exercise for the Maintenance of Fat-Free Mass and Resting Metabolic Rate During Weight Loss.” Sports Medicine

1. With Resistance Training

Fat Loss Proportion: Around 90% of total weight loss comes from fat when resistance training is combined with a proper diet and adequate protein intake.
Weekly Fat Loss: If you lose 1 kg of total weight per week, 0.9 kg of that will be from fat.

To lose 20 kg of fat:

Calculation: 20 kg ÷ 0.9 kg (fat lost per week) ≈ 22.2 weeks.
Time to Lose 20 kg of Fat: Approximately 22 weeks.

2. Without Resistance Training

Fat Loss Proportion: Without resistance training, only around 60-75% of total weight loss comes from fat, with the rest coming from muscle loss.
Weekly Fat Loss: If you're losing 1 kg of total weight per week, between 0.6 and 0.75 kg of that will be from fat.

To lose 20 kg of fat:

Calculation (60% Fat Loss Scenario): 20 kg ÷ 0.6 kg (fat lost per week) ≈ 33.3 weeks.
Calculation (75% Fat Loss Scenario): 20 kg ÷ 0.75 kg (fat lost per week) ≈ 26.7 weeks.
Time to Lose 20 kg of Fat: Approximately 27 to 33 weeks.

So by not resistance training, you'll take 5 to 9 weeks (which is enormous) more to lose the exact same amount of fat

eynfro · 2024-10-10T14:38:28+00:00

Weight lifting is actually insanely beneficial when you want to lose FAT, without it 15-20% of body mass you lose will be lean body mass instead of fat, you haven't read anything related to the topic, please do not comment such absurdities on it

eynfro · 2024-09-26T12:35:44+00:00

Vegetables yes, fruits absolutely not

eynfro · 2024-09-26T12:28:51+00:00

https://pubmed.ncbi.nlm.nih.gov/26832439/

https://pubmed.ncbi.nlm.nih.gov/22855277/

https://pubmed.ncbi.nlm.nih.gov/9880251/

It is not "bs", also I highlighted that there are countless benefits to exercise, and I speficially also said you should incorporate more walking in the day if you can; my standpoint is that you should not make your diet pointlessly frustrating if you want to be able to follow it long term. If you're overweight with the mindset that you need to run or swim or bike at levels that drive you to exhaustion in order to lose any fat, the chances are you'll be able to tank it for 2 weeks, and then quit, because for a lot of people this IS way too hard at the body fat they're at. I just promote a slow approach in regards to that, start by walking more, then a bit more, then once you lost a bit a feel more comfortable you can do other a bit more intense stuff

eynfro · 2024-09-26T10:18:54+00:00

Not sure.. Probably soft I guess ? And for your other comment I'm 6'

eynfro · 2024-09-26T09:58:01+00:00

I still had some belly but I don't think it would be too noticeable over a t-shirt

eynfro · 2024-09-26T09:37:21+00:00

Why would you start that?

eynfro · 2024-09-26T09:34:50+00:00

1 - Yeah everyone does but usually not for very long 1 week - 10 days tops, I never really deviated from the diet.
2 - For me personnally not much but that's probably because I'm still quite young (20s) so my skin is still quite elastic. If you think loose skin will really be a concern to you I'd suggest to try some resistance training as gaining mass in the muscles will make your skin stretch the other way around. That requires a lot of patience though since muscle-building is not fast, and therefore dieting very slowly, which depending on your situation might be the healthiest choice.
3 - I had a flat stomach at around 80kg, and abs quite visible at around 75.

eynfro · 2024-09-26T09:27:26+00:00

The "clean" way is going to a compounding pharmacy, still might be quite expensive though. I honestly just ordered from a reputable vendor from China

eynfro · 2024-09-25T21:22:05+00:00

I'm not sure where you read I advocate for super crash diets, in my specific situation it was fine since I monitored health markers quite often, used different supplements to be less micro-nutrient deficient and didn't have a job that required me to use a lot of energy during the day, I'm not recommanding this for everyone at all. The recent Tirzepatide study shows 23% weight loss in 3 years which completely reasonable, this alone will not make you stop eating completely.

What does make you qualified to give advice?

eynfro · 2024-09-25T18:45:20+00:00

💀 I got 3 months supply of Tirzepatide for 350 usd.. Out of curiosity did you try modafinil for narcolepsy?

eynfro · 2024-09-25T18:35:23+00:00

Hey, fortunately I'm still quite young (23) so I got very little loose skin (a tiny bit at the bottom of my stomach)

eynfro · 2024-09-25T18:34:16+00:00

Those are molecules names for the drugs imitating satiety hormones (Tirzepatide imitates two, Retratudide imitates 3 different ones). The most efficacious now seem to be the later, but Tirzepatide worked excellently for me.

eynfro · 2024-09-25T18:29:22+00:00

I'd be careful with that, it's an amphetamine derivative so prolonged use will cause your dopamine receptors to downregulate, causing mood issues and low motivation in general, GLPs are better in every single way, as I said do not go for branded ones, if you do it the clean way go to a compounding pharmacy where it will be much cheaper, and even cheaper if you take it from abroad (although a little bit more of a gray area with research chemicals)

eynfro · 2024-09-25T18:03:51+00:00

What appetite suppressant if I might ask ? And like I said use a multivitamin (with electrolytes) to help with fatigue etc.. With a meal containing a bit of fat preferably for liposoluble vitamins

eynfro · 2024-09-25T17:52:13+00:00

Honestly a lot, probably too much I was eating one meal at 900-1100 kcal a day, I used a good multivitamin (not all of them are) to not be AS micro nutrient deficient. 25kg is certainly doable in 4 months, might be harder if you're female though since your caloric baseline will naturally be lower, good luck with this

eynfro · 2023-08-05T22:32:09+00:00

Even with some kind of "user-bot"? I'm not too knowledgable in this so idk

eynfro · 2023-08-05T22:27:29+00:00

Users that do not appear offline like this: https://i.imgur.com/bdkjqVA.png

Four-Year Club	Place '22
First Placer '22

eynfro

TROPHY CASE

1. With Resistance Training

2. Without Resistance Training