[nabs-l] ways to lose weight
Shawn Abraham
shawnabraham21 at gmail.com
Sun Jul 10 20:09:30 UTC 2016
You mean different lifts and body parts though, right?
----- Original Message -----
From: Suzanne Germano via NABS-L <nabs-l at nfbnet.org
To: National Association of Blind Students mailing list
<nabs-l at nfbnet.org
Date sent: Sun, 10 Jul 2016 12:02:11 -0500
Subject: Re: [nabs-l] ways to lose weight
You absolutely can lift weights more than 1 day in row. Most
people lift 3
days on then 1 off but you can effectively lift weight 4,5,6 days
in a row.
I have done it for 20 years.
Beware if low carb. It is not necessary.
On Saturday, July 9, 2016, Ashley Bramlett via NABS-L
<nabs-l at nfbnet.org
wrote:
Justin,
Well said. When I had a personal trainer, she said pretty much
what you
did. In addition to a balanced diet meaning ocasional sweet
food and lots
of fiber food and medium to low carbs, you should have strength
training
and cardio.
If only cardio, you will lose muscle which seems to be happening
to me as
I've not done my strength training in a while.
Everyone is different. In general though, cardio should be done
to burn
fat and keep toned and have endurance. Cardio should be done at
least 3
times a week for 30 minutes or more. But for weight loss,
better to make it
five or six days.
For lifting weights, 3 times is best, but don't lift in
consecutive days
because your muscles need time to recover.
But actually two times a week is okay and will help with weight
loss.
When I was able to lose weight, I did twice a week and that
worked fine
for me for the strength part.
My trainer recommended five days of cardio for 30 minutes each
or if low
intensity do like 45 minutes to 60 minutes. I mean if you fast
walked on a
treadmill at say 3.5 miles an hour, that is low intensity. But
if you
combined walking with jogging, you could do less time because
its higher
intensity.
My trainer recommended lifting for 2 to 3 days a week.
But if you do lifting, remember to warm up with some cardio and
stretch
afterward.
Ashley
-----Original Message----- From: justin via NABS-L
Sent: Wednesday, July 06, 2016 3:57 PM
To: 'National Association of Blind Students mailing list'
Cc: justin
Subject: Re: [nabs-l] ways to lose weight
You have to keep the cardio and muscle training balanced in
order not to
lose muscle, and slow donw metabolism too much. Lift weights
three times a
week, run thre times a week.
justin
-----Original Message-----
From: NABS-L [mailto:nabs-l-bounces at nfbnet.org] On Behalf Of
Suzanne
Germano
via NABS-L
Sent: Thursday, July 07, 2016 3:19 PM
To: National Association of Blind Students mailing list
<nabs-l at nfbnet.org
Cc: Suzanne Germano <sgermano at asu.edu
Subject: Re: [nabs-l] ways to lose weight
It is actually better to use strength training to lose weight
over
cardiovascular like jogging or ellipticals. Weight training has
affects on
your cells for several hours adter you workout. Cardio on the
other hand
only burns while you are doing it. Cardio often actually leads
to a slow
down of metabolism and loss of muscle. It you prefer not to
lift weights
than high intensity like plyometrics would be a mych netter
choice than
tradtional forms of cardio. You can get bands and do a pretty
intense
workout at home. I have some bands that you can conbime
together and get
the
weight to be 100lbs
On Thursday, July 7, 2016, Joe Orozco via NABS-L
<nabs-l at nfbnet.org
wrote:
Suzanne brings up a great point. There are, as far as I know,
four
types of exercise: endurance, strength, balance, and
flexibility.
Certain exercises have the benefit of cross-applying to
different
types of training. Weight lifting would naturally best serve
strength,
but if what you're looking for is a means to drop weight to fit
into
certain clothes, endurance could be your focus for its ability
to
improve your circulatory system and generally improve your
fitness.
There are multiple activities you could tackle for endurance.
Someone
mentioned the treadmill. I enjoy using that but prefer the
elliptical
myself. Regardless, the idea here is not just to get on the
machine
and walk for fifteen minutes or so. Move at a fast clip to
actually
give your body a good workout. Otherwise you're better off
strolling
around the neighborhood and enjoy a better scenery. What I
sometimes
do is hop on, get into a fast jog for a couple minutes, then
spend the
next few minutes going full out sprint. Get your heart rate and
lungs
working overtime. Dial it back to catch your breath and then
crank it
up again for a good cardio routine. Of course, remember to keep
it
within your ability. Don't overdo any of it, and drink plenty
of
water.
There are other activities you can do for endurance. Mowing the
lawn,
raking and digging can knock out chores around the house and
provide a
great workout. You can also dance, swim, and climb stairs or
hills. If
you can find someone to go tandem biking with, that can be a
perfect
endurance exercise.
If you do lift weights, remember to give your muscles a chance
to
recuperate. Focus on specific muscles on different days of the
week.
The only part of the body I'm aware of that you can exercise
every day
without strain is the abdomen. Yeah, it's going to feel awful
the
first few days, but once your abdominal muscles become
acclimated, you
will not feel anywhere near as sore.
My own workout routine rarely goes beyond half an hour and
usually
hovers around twenty minutes. I do a mix of sit-ups, pushups,
burpees,
lunges, squats, and planks. I'll usually wrap it up with a go
at the
elliptical machine.
Whatever you do, find the routine that best fits your ability
and your
schedule. Three times a week is usually sufficient. I am not
at all a
fitness expert. I read enough articles and talked to enough
enthusiasts to figure out how to do things right but then
developed
the regiment that best serves my lifestyle. And, while exercise
can go
a long way in helping you feel better about your image, don't
forget
to make health and fitness the primary purpose for working out.
Do it
for your own peace of mind and not for the purpose of looking a
certain way because that could become a steep hill. If we think
about
it that way, there's usually something else and something else
beyond
that we feel we need to do to fit someone else's image of what
we
ought to look like.
Good luck!
Joe
On 7/7/16, Suzanne Germano via NABS-L <nabs-l at nfbnet.org
<javascript:;
wrote:
I only gave those up for part of the 12 - 16 weeks that i dieted
for
competition. When trying to get into contest shape you need to
eat
only unprocessed food and those that do not raise blood sugar.
I did
every a free day every two weeks so i did have dairy then.
On Thursday, July 7, 2016, Kayla James via NABS-L
<nabs-l at nfbnet.org
<javascript:;
wrote:
Don't you have to give up certain foods to do bodybuilding?
Like,
important ones like fruit and dairy.
On 7/7/16, Roanna Bacchus via NABS-L <nabs-l at nfbnet.org
<javascript:;
<javascript:;
wrote:
I like to walk on treadmill.
Sent from my iPad
On Jul 7, 2016, at 8:36 AM, Suzanne Germano via NABS-L <
nabs-l at nfbnet.org <javascript:;> <javascript:;
wrote:
I am not totally blind but when I wanted to lose weight I
changed my
diet
and then started lifting weights. I actually ended up being a
top national level competitive bodybuilder. Most gyms have
personal trainers that can teach you and help with the layout of
the gym. Also you could get a workout partner. Most people who
lift like to workout with a partner.
Suzanne
On Wed, Jul 6, 2016 at 11:36 PM, Kaley Jemison via NABS-L
<nabs-l at nfbnet.org <javascript:;> <javascript:;
wrote:
Hi Kayla, the majority of weight loss comes from changing your
diet.
Try
giving up sodas and juices and only drink water. Eat healthier,
smaller meals, and foods high in fiber.
Sent from my iPhone
On Jul 6, 2016, at 10:48 PM, Kayla James via NABS-L
<nabs-l at nfbnet.org <javascript:;> <javascript:;
wrote:
What are some ways that blind people can do to lose weight?
The exercise videos I'm finding are so visual on Youtube. Can
anyone help?
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