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(Science Daily)   Good news: Exercise makes middle-aged people smarter. Bad news: it seems to have the exact opposite effect on guys in their twenties who have to be at the gym in 27 minutes   ( divider line
    More: Obvious, human tissues, cognitive functions, insulin sensitivity, growth factors, spectroscopy, memory losses, neural stem cells, stationary bicycle  
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4751 clicks; posted to Main » on 29 Oct 2012 at 6:10 PM (5 years ago)   |   Favorite    |   share:  Share on Twitter share via Email Share on Facebook   more»

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2012-10-29 11:58:16 PM  
1 vote:

pivazena: But I'd be happy for any suggestions from the pros out there :-) I want to lose weight, but I'd also just like to be strong / maintain strength, and I figure the full-body things like pushups and real situps are good. I'm not inclined to do squats and lunges at this point because as a lady my legs are already hella bulky and I figure the running and biking are taking care of my legs pretty well.

Good on you.

Weight training is good for everyone. Appropriate weight training (5x1 or 5, 3, 1) won't bulk you up. It will give you better definition and shape.

Cardio is also good for everyone who's in the moderately healthy or better bucket as well. Aim for a BPM in the 130-150 range and you should be burning mostly fat. That doesn't mean that doing so will really help with fat loss at all. Most of what doing cardio will accomplish for you is to make your metabolism actually healthy and capable of switching back and forth between a glycogen and a triglyceride based energy system.

According to at least some of the current research, adding a sprint session once a week or so will help out a lot as well.

80+% of weight loss is diet.

Eat real food, mostly plants (by volume.) The not too much will take care of itself if you do that.

Real food is pretty much anything you can go out into a field and pick/hunt and eat. Grains are not in that category. Grass seeds are almost inedible until you process them. Certainly they are less appetizing than a ribeye or a banana.
2012-10-29 09:58:35 PM  
1 vote:
I've started interval training. One minute of total effort followed by 3-4 minutes of cool down, repeat for 30 minutes 3-4 times a week and add in some weight training and cramps, planks etc for the core.

I've got into far better shape than just doing 30 minutes of high-moderate effort.
2012-10-29 03:28:13 PM  
1 vote:
but 26 minutes is ok???
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