[nabs-l] ways to lose weight

Justin Williams justin.williams2 at gmail.com
Mon Jul 11 12:08:59 UTC 2016


Thanks,
 Justin

-----Original Message-----
From: NABS-L [mailto:nabs-l-bounces at nfbnet.org] On Behalf Of Suzanne Germano
via NABS-L
Sent: Monday, July 11, 2016 8:07 AM
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

Congrats on the deadlift record.

On Sun, Jul 10, 2016 at 8:22 PM, Justin Williams via NABS-L <
nabs-l at nfbnet.org> wrote:

> And, I broek the South Carolina state record for deadlift for my age 
> and weight class.
>  Justin
>
> -----Original Message-----
> From: NABS-L [mailto:nabs-l-bounces at nfbnet.org] On Behalf Of Ashley 
> Bramlett via NABS-L
> Sent: Sunday, July 10, 2016 6:22 PM
> To: National Association of Blind Students mailing list 
> <nabs-l at nfbnet.org
> >
> Cc: Ashley Bramlett <bookwormahb at earthlink.net>
> Subject: Re: [nabs-l] ways to lose weight
>
> 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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