[nabs-l] ways to lose weight

Ashley Bramlett bookwormahb at earthlink.net
Sun Jul 10 22:21:42 UTC 2016 

Susanne,

Do you have something to back that up? Your advice is contrary to research 
and could hurt a novice exerciser.
You should not lift for days in a row unless you work opposite muscles, 
especially as a novice exerciser which Kayla is.
The American College of Sports Medicine  recommends 2 or 3 times per week 
for novice exercisers.
Importantly, progress is made during recuperation periods, so if you lift 
days in a row you cannot let your body recover from its sore muscles.

I know from taking a fitness class and research and my former personal 
trainer.

Lifting days in a row is bad for you because muscles need 48 hours to heal.
If you are experienced, maybe you can handle more, but even then you should 
have low intensity days.
I advise Kayla to read the guidelines from some real authority such as the 
American College of Sports Medicine.
ACSM certifies many personal trainers and is a recognized authority on 
sports and fitness guidelines.

Read them at http://www.exrx.net/WeightTraining/Guidelines.html.
These guidelines from ACSM have been researched and proven effective.

I just had to put my two cents in.

Ashley
-----Original Message----- 
From: Suzanne Germano via NABS-L
Sent: Sunday, July 10, 2016 1:02 PM
To: National Association of Blind Students mailing list
Cc: Suzanne Germano
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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