Originally posted by P.O.S._Dubyuharex
When you finally "adapt" to one hour of cardio a day. You've lost the weight. Thats how your body "adapts". Thats what its for smart guy.
LOL, ok. I saw your post in the "creatine" thread.
So, let's take a 400 lb man, with 44% Body Fat, never worked out a day in his life with weights or any type of cardio. The only "cardio" he has done is getting out of his car to walk into the grocery store, or the mall. That takes the wind out of him! So, he walks into the local gym, where he plops down his $1000 buys his first membership that even comes with a few "free" sessions. His trainer tells him "we're going to be working out 3 days a week, and I want you doing 1 hour of cardio the other 4 days." That's 7 days of working out. So let's recap, very overweight man starting out from a beginning, go all out, all 7 days of the week. WRONG
What's going to happen.... his body will adapt
to what he's going to TRY to do, which will come down to an hour a day, all seven days. Once his body is used to this program, which will take a few weeks, at least once he CAN do that much, he will stop loosing weight as quickly as he was at one point. Yes, once he can actually make it through the entire hour every day, he WILL start loosing weight, but sooner or later, his body will get used to what he's doing, and it won't work as much. This is what we call ADAPTATION, or to some, PLATEAUS!! Ever heard of it??? It's the same concept as weightlifting, you get stuck at a certain point, with strength, or gaining size, or whatever.... even losing size.
Is this starting to click yet????
So, here is what should be done. Start the man off with three, maybe four days a week, of light 20 minute walking or cycling. Nothing that will completely drain him. He will more than likely be sore from anything he does that we call exercise. After a week or so of this light cardio, we can start with some light-weight full body work outs 3 days a week, with the 20 minutes of cardio before or after the weights. Nothing much, just one exercise per major body part to get started, eventually increasing to 2 exercises per body part, while increasing weight. After about 6 weeks, he may or may not have seen a difference, depending on his body type, AND how's he's changed his eating habits. If all goes well, the pounds should start coming off by now. So, another 10 weeks has gone by, and and he's lost about 30-40 lbs, and maybe some of the body fat... with the same program mind you. NOW, his body starts slowing down on the weight-loss progress. It is time to change it up somehow. Have you ever heard or read about the FITT principle?? Frequency, Intensity, Type and Time We pick one of those, and change something, to start seeing results again. Usually, we'll add a few minutes, because he's not quite ready to increase intensity. So, now he can do 3 days of full body workouts, which should burn anywhere from 200-500 calories in an hour session. On 3 of the other days, I'd have him come in and do 30 minutes of walking on a treadmill, gradually increasing the incline to what's barely past comfortable, keeping his heart rate in the THR (target heart rate) zone.
Of course, he's still loosing weight at a nice, healthy pace, and not trying to induce a heart attack by doing an hour of cardio. Which would mean his heart would have to work THAT much harder to pump to 400 lbs of mass, versus waiting several months, until he is a slightly healther 300 lb man, and the heart still has to over work, just not quite as much. So, again, when he "adapts" to that level, we increase one of the following FITT, for whatever period of time it takes for his body to adapt. You start with alot, you'd have to keep doing alot to keep loosing weight. When you adapt to alot, and want to do less, you're body will actually add weight back, because you're doing less work in a day's time.
I could go on, but I would think you get the point by now. If you want an example with a skinny person, just ask.
Any other questions, again..... just ask!