GusMcRae

Losing bodyfat (weight is unimportant) is actually easier than you think. To do it properly there are 4 basic functions....

1-Diet

2-Strength training

3-Diet

4-Cardio

Its important to start with the proper diet. I am a proponent of a 50-30-20 mix...although the nutritionist who works for me disagrees;). That means 50% lean proteins, 30% complex carbs (brown rice, oats, and sw pots/yams), and 20% healthy fats.

There is 2 common mistakes many people make when starting a fat loss program. These mistakes will almost certainly doom a program in the long run. 1st mistake is cutting calories too much. The worst thing you can do is to cut calories too much in the beginning. The 2nd is to start doing a bunch of cardio out of the gates. The reason these are mistakes is that the body will adjust to those 2 things very quickly.

Focus on weight training early. There was a study done a few years back. I used to have it...but have misplaced it. There were 3 groups in the study. The physical make-up of the groups were comparative. All 3 groups were given the same diets. Group 1 did a mixture of weights and cardio. Group 2 did weights only. Group 3 did cardio only. At the end of the 12 week study all participants were tested. Group 1 had the biggest % of fat loss. Group 2 was second. Group 3 (cardio only) was last...and by a significant percentage. The reason is simple, the more muscle you have, the more kcals you burn.

Strength train a minimum of 3 days a week.

Add Cardio AFTER a couple of weeks of eating clean and strength training. The cardio should be short and intense sessions. Start with just 20 mins 3 times a week. Do intervals for the cardio...either incline walking or running. So the first week do (example) of 20mins of 1min on 1min off of incline walking. Track your calories. The second week add 10% to your calorie burn in the same amount of duration. Do not change your time until you cant burn any more kcals during that session. Once you've maxed that out...add 5 mins and repeat.

If you need more in depth info...ie. diet, programs, etc. just pm me.

Don't lift heavy weights if you are lifting to lose weight. I'd spend a lot of time on Cardio as well. Also, losing weight has a lot to do with how your diet is.

 

Good luck though, I hope you achieve your goals.

Not being rude...but this is totally innacurate.

Tupac...hands down. Jay-Z's better than both (and he's ALIVE)!!!

This was his 2nd season. He was 2-9 last year, 0-10 this season.

Man, Waggener has absolutely bombed since Wolfe left...

I assumed that it was true. He even allowed it to be printed in the clinic manual. But I'll take your word for it. And your right, true or not, it was a good story!!:thumb:

Only reason I know was because I was in the room;)

I agree with you about Houston Nutt. I have heard him speak twice and he is very good. You should hear his story about when he was young and took over as head coach at Murray or Morehead or some D1AA school and the AD had a meeting called with the returning players to introduce Nutt to the team. The meeting was at 3:00 and he said that at 2:45 a few started drifting in the meeting room and it stayed that way until the last of the returning players had got there at 3:25. The AD introduced Coach Nut and he said he wanted to see everyone outside where he proceded to run the crap out of them in their street clothes. He told them that the next time they had a meeting called for 3:00 they better have their behinds in a chair at 2:59!

This story is NOT TRUE!!! But sounds cool.

If you do a search for it on youtube, you can find all of them there. I watched them all on my laptop. Pretty interesting stuff.

What did you search?

I had been to Memphis before...so I kinda new what to expect. With that being said, I will NOT go back to Memphis. Beale St just can not outweigh the other problems with that city.

I was at the game...UK fans greatly outnumbered ECU's. UK's side was all UK and ECU's side was about 1/3+- UK fans.

Would everyone agree that he is trying to develop Sloane? Also, AJ has played more the last 2 games than any other point in his career.

My cousin saw it and said it was great movie, but that if you are easily brought to tears then be prepared for a need for tissue.

My wife was crying...and I had a lump in my throat. And I'm not even an emotional person.

Went and saw The Curious Case of Benjamin Button yesterday. I have to say that it is one of the best movies I have seen in a long time. It is pretty deep and emotional. I would definetly recommend it. Caution though, its 3 hours long.

Some of the parts have already been talked about...but my favorite scene in First Blood is....

"God didnt create Rambo...I did"

I think about it daily...physically I'm still a stallion:lol: but mentally its killing me. But what really gets to me is I feel I'm on the back nine now, becuase I dont think there is anyway I make it to a ripe old age. To much hard living when i was younger.

Give me a break! Brian, at QB?

Brian, was a top athlete and is one of my very good friends. One question for you to ask him or just ask yourself, why did Donnie Redd get a scholarship to KY and not Brian? Answer: Donnie was faster and a better football player than Brian. Simple as that!

Where did I state that Brian was a better football player that Donnie Redd? And I do think Brian could've made an excellent option QB.

Brian said, and I quote, and before I quote, don't get mad at me, but he said, "they must not know me very well because I ran down Donnie Redd."

As I stated before...This DID happen...more than once too. Brian had some wheels. Truth be told he probably should have been playing QB and running the option with Tim Rogers, Terry Riley, and Brandon.

Don't think this game will be that competitive. Beechies by min of 2 TD's.

Hazard played very well (especially Campbell). LCA just didnt click tonight. Offense just wasnt hitting at all. Hazard played the more physical game too. LCA's defense gave big 3rd or 4th down plays all night...and couldnt force Hazard off the field. Hazard deserved the win.

BK will be at Cincy for 1 more year. He will be gone when Weiss gets canned next year.

I don't feel the need to defend myself, because anytime someone mentions anything negative on here, that person is accused of making accusations. If you can honestly sit there and tell me there was no change in the pace of the Rams offense during the game, then in my opinion you didn't watch the same game. This team went 12-0 sticking to a bruising running game, why change things so drastcally in the second half, thus giving LCA the opening they needed to get back in the game. LCA didn't win the game because of superior athletes they won it because their coach stuck to his game through four quarters of play and Raceland didn't. I don't care who I offend, this is an open forum and sometimes the truth (being my so-called "accusatons") hurts. If you don't like what I am saying then take my membership away and give my ten bucks back!!!!:mad:

While I wont argue one way or the other with what Racelands offence did or did not do....you are TOTALLY wrong on what LCA did. LCA DID NOT stick to their gameplan for 4 quarters. They completely changed it at halftime but more over after being down 20-3. After getting down 20-3 LCA started going with a much more vertical passing game as opposed to feeding Hayden and throwing screens.

That is because of coach Rains' background. Hazard does drop off the schedule next year I believe but Breathitt and Corbin have re-upped for 2 more years.

Yes LCA drops Hazard...but picks up Lex Cath:scared:

Brian and Brandon both were sophmores on the 87 team and yes they were fast. I know Brian very well and I am sure that even he would admit that he wasn't as fast as the Danville running backs.

Brandon was an '89 graduate and Brian was a '90 graduate. Brian was as fast as the Danville guys....as a matter of fact he ran several of their running backs down numerous times in the '88 game. Brandon was a quick guy...but not what you would call "fast".

WOW...I didnt realize I was opening a can of worms. I had just heard he had 27 in and was looking to retire from High School.

I was told yesterday that Coach Jaggers is retiring...that he had already told the administration that this was going to be his final year. Can anyone confirm this?

I do, too. I don't think Rains was going to due to it being his alma matter he was doing it to..

Few more of those late hits and he mighta forgot about that...:lol: