Comments on: Reduce Calories and Reduce Unnecessary Time Spent Working Out

By: Mona

Mona — Wed, 17 Mar 2010 20:41:54 +0000

I've been reading for a while now really good info here, also started ESE and cut down my calories intake and workout days, trying to lose 15-20 pounds to reach my goal, my only concern is about the loose skin .Is it true if you lose the weight you will have loose skin? If it's true,how do I avoid that?

By: Aaron Curl

Aaron Curl — Tue, 05 Jan 2010 22:36:00 +0000

Good article. I have been exercising and eating less for the last couple of months because over the summer I was doing some shape of exercise everyday and eating fewer calories. That strategy helped me lose a lot of fat! Now I'm basically just maintaining through the winter months. When spring hits I'm going to try and refrain from over training….or eat more. Time will tell.

By: Get Lean Eating Less and Working Out Less | The Health Blog

Get Lean Eating Less and Working Out Less | The Health Blog — Wed, 18 Nov 2009 04:48:16 +0000

[...] less food. As do many other people, I sometimes fast 2 times Monday through Friday. If you consume fewer calories, you can simply lose an exercise [...]

By: Eat Less Calories in Order to Workout Less | Health and Fitness

Eat Less Calories in Order to Workout Less | Health and Fitness — Mon, 16 Nov 2009 10:52:46 +0000

[...] Like many of the readers of this site, I do Intermittent Fasting twice a week as well. If you consume fewer calories, you can simply lose an exercise [...]

By: Great Ways to Reduce Calories and Get Fit With Little Exercise | The Health Doctors Daily Blog

Sun, 15 Nov 2009 15:16:33 +0000

[...] do. Like many of the readers of this site, I do Intermittent Fasting twice a week as well. If you consume fewer calories, you can simply lose an exercise [...]

By: Reduce Calories and Reduce Unnecessary Time Spent Working Out :: Tonsil Stones Relief Blog

Sun, 15 Nov 2009 14:21:09 +0000

[...] I knew I didn't have to go crazy and drastically reduce calorie, I simply ate slightly smaller portions a lot of the time. Once in a while, I did consume larger portions, however I concentrated on having just a bit less. It's not as difficult as you'd think. I didn't need as much food since I wasn't exercising as much, which makes you hungry. I didn't count calories, but just followed my instincts of eating a little less. As do many other people, I sometimes fast 2 times Monday through Friday. Easily Drop a Workout if You Just Slightly Reduce Calories [...]

By: Kylee

Kylee — Mon, 09 Nov 2009 14:08:46 +0000

Rusty I do weight training 3 days a week and I make sure I have 1 full days rest in between these days but I power walk 5 days a week and take 2 days off for rest and to spend time with my family.
It's worked pretty well for me.
I also just eat good food all the time and don't diet, I don't even count calories because the last time I did I got down to 49 kilos and looked gaunt in the face , drained and lethargic.
Now that I lift weights I can't afford not to have any energy.

By: stomach fat

stomach fat — Sun, 18 Oct 2009 16:10:28 +0000

I think we all need to stop focusing on counting calories. It's the elevated insulin levels that is the real problem, and you get that via the endless amounts of processed carbs and sugar in today's diet.

By: Marius

Marius — Sun, 30 Aug 2009 01:28:17 +0000

You are more than welcome to visit me here in Norway, Oslo.

By: Ashley

Ashley — Fri, 28 Aug 2009 18:01:12 +0000

Hi Rusty! Another great post. It's so nice to be informed and inspired.

I could use some advice… I would like to lose 10 lbs. I gain muscle very easily – may be genetics or because I've been active since a very young age, not sure. I don't know how to incorporate resistance training without gaining unwanted muscle – I don't like how it makes my body feel heavy. Should my focus be HIIT and steady-state cardio with no resistance training at all for a bit? I know I can get my body to where I'd like it to be, I'm just confused as how to go about it. I need a plan!

I currently do eat stop eat 2x/week, eat mostly paleo, little alcohol, walk almost everyday, and do HIIT + steady state cardio 2-3x/week. What do ya think? Hope all is well!

By: Physique Bodyware USA

Physique Bodyware USA — Mon, 24 Aug 2009 12:13:19 +0000

The gist is that you should balance your workouts & calorie intake which will help you in achieving your desired physique. Thanks Rusty

By: Nove

Nove — Sun, 23 Aug 2009 07:35:52 +0000

hey rusty
if u just go to the gym 3 times a week, what kind workout u do? fullbody workout or u split it ?

By: mindbodygoal

mindbodygoal — Thu, 20 Aug 2009 07:36:54 +0000

Joe,
As you asked, for optimal time and results I would suggest doing super sets of exercises using opposing muscles.

For example, Bench Press/Bent Row which would be 1 set. Rest 30 – 60 seconds and repeat.

Other ideas include Military Press/Lat Pulldown or chins.

Muscles such as arms are relatively small, so I would be inclined to perform a 2 Tri sets of something like, Barbell curls to alternate dumbell curls to cable curls and just perform 2 tri sets then move on.

Hope that helps

By: David

David — Thu, 20 Aug 2009 03:38:03 +0000

Hey Rusty.
Just got done running 4 miles! I feel great.

I weighed myself before the run and I am down to 6.9 BF %, very proud of myself.

The funny thing is, i thought that I had gained 5 lbs today because my stomach looks and feels much bigger and flabbier than normal.

I am 6' 0' and weigh about 137 right now, with a moderate amount of muscle, but still working.
You suggested I do 5×5 sets/reps but I was hoping to do size lifting every other week. Would you suggest that? )I would be taking advice from the "sensible way to build muscle" thread.

By: Joe

Joe — Wed, 19 Aug 2009 18:57:14 +0000

Hi Rusty and anyone else who can comment,

I am trying to speed up my workouts so I can get done with weights in 15-20min so I have more time for cardio. i am wanting purely tone, so what is shortest rest time in between sets I could have w/o sacrificing strength, tone etc? I was thinking 30secs and maybe the last heaviest set 45sec – 60sec the most… would this be okay?

By: mindbodygoal

mindbodygoal — Wed, 19 Aug 2009 12:48:39 +0000

Hi Rusty,

You should give the Kettlebells a go, everyone I have introduced to them have loved them……you dont know what your missing !

Very Best Wishes

By: David

David — Wed, 19 Aug 2009 03:18:29 +0000

Awesome, thanks rusty!

My weight training coach, who is a moron, only gives us about 15-20 minutes to lift a day. However, I go to lift during my lunch period, so that is 30 more minutes.

Now, say I am working chest and back on one day.

Would I still get good results doing the 5×5 sets for my chest exercises (2 exercises) then finish up at lunch with my back workouts?

Or is it most beneficial to do it all in the same workout?

By: Hassan

Hassan — Tue, 18 Aug 2009 14:55:47 +0000

how often do you think i should be working out during ramadhan, seeing as i wont have much time, rusty can i have your opinion on what i should do to just build up my shoulders a bit and slim down alot during ramadhan, i was thinking i might try a CKD diet for that month as in no carsb at all while i eat and fast and workout after breaking fast. do you think this is a good idea?

By: Yavor

Yavor — Tue, 18 Aug 2009 13:24:43 +0000

Rusty – just in front of my building there is a school with pullup bars, monkey bars, parallel bars for dips, etc. So that's where I train sometimes, especially when it's hot. I used to do weighted chinups and dips there with a backpack full of stones lol

By: Jason G

Jason G — Tue, 18 Aug 2009 08:06:32 +0000

Sam,

I basically lost 12 pounds a month for five consecutive months (December 08-May 09). I went from 255 to 195. I am 6'2" inches tall. I shot for a calorie deficit of about 1500 calories a day for those five months. This is about three pounds of weight loss a week. I did not compensate for the time spent at the gym so my calorie deficit was more likely 1800 calories a day when I was really well behaved. I found that by not including gym time as part of my calorie deficit it helped make up for mistakes in food calculations and for meals eaten outside the house and other moments of weakness. If I anticipated a Friday dinner with my girl friend I would fast all day in preparation.

I had a three day weight training split (Chest&Tricepts/Shoulders&Bicepts/Back&Legs) with one day of rest. I lifted heavy and performed about four sets per exercise. I now believe that one sets to two sets is better for people with large calorie deficits because their body will not be in a state that is adequate for significant strength gains anyway. There was no regular cardio involved until the fifth and last month when I starting running in the mountains. I did 24 hour fasts for the first three months anywhere from one to two times a week and I tried not to eat more than 1500-1800 calories on non fasting days(there were exceptions but I did not let days where I got side tracked knock me totally off course). I gave up the fasting in month 4 and 5 for more steady low calorie deficit days with a primal style diet. I NEVER ATE 5 TO 6 MEALS A DAY TO KEEP MY METABOLISM HIGH. I however did drink a lot of green tea including my beloved Matcha tea.

I ate fewer calories each month as my weight went down starting at 1800(Month 1: 265lbs) calories a day and ending at 1300(Beg Month 5: 207 lbs) calories a day. I have gained three pounds on a few occasions (due to small bulking periods) since losing sixty pounds and easily knocked them off again in week periods using similar methods. I believe that small calorie deficits are better for preserving muscle and are a healthier approach; however I have a nicely muscular body under all that fat and now that it is visible I have the motivation to make it exceptional over the next two years or so.