Quote:
Originally Posted by chassis
- I place first priority on diet: quantity is the most important part of diet
Suggestions:
- achieve and maintain 180-190 lb weight by caloric deficit, followed by caloric balance
- emphasize cardio activities (swimming, cycling, running)
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I didn't talk much about diet because I have that under control. I did address it here briefly, but if you read, you'll note that I noted I have achieved a caloric balance in that I've maintained the same weight for basically 3 and a half years. I am currently back to logging food and I am in a caloric deficit (200-300 calories / day) and have been losing weight slowly but steadily, as is good practice. I weigh myself daily and see fluctuations in weight from salt, other diet, stress and exercise. The majority of my calories come from low calorie density foods like fruits and veggies, low fat proteins like chicken, fish, eggs and yogurt and whole grain breads. I am monitoring both my macros AND the caloric density of my foods.
Your suggestion that I'm overweight and that I should get down to 180-190 lbs runs counter to the fact that I told you that the last time I've been under 200 lbs is in 8th grade, and that at the peak of my fitness, with single digit body fat, I weighed 210. For you to suggest I lose 20-30 lbs on top of that indicates you aren't really paying much attention. If I weighted 180, I would either be hospitalized or having people ask if I needed to be. I have stopped paying attention to my BMI as it is a poor indicator of my actual health. In fact, according to my In Body scale (results of which I have correlated with more precise body composition testing) my body type is "Above Average D-Type: is characterized by Weight and Skeletal mass above the healthy range and Body Fat Mass above or within this range, with a high ratio of muscle to fat. This body type is typically very strong and robust and is commonly observed in athletes. Based on BMI, this body type is commonly misclassified as obese. However, this is not the case as the 'excess' weight is primarily due to muscle mass; therefore additional weight adjustment is not necessary'.
Also, per your cardio suggestions, I walk every day and complete somewhere between 15 and 30 miles of quite rigorous MTB riding per week, with my heart in zones 3-5. My resting heartrate is around 52 and my Zone 5 is in the 150's. So also got that covered.
Was specifically asking about resistance training and how to improve efficiency.
Facts:
Increasing muscle mass leads to greater metabolic activity, therefore greater metabolic health.
Increasing overall strength is a good indicator of long term health, especially contributing to stability and balance.
Any doctor, nutritionist, or fitness professional worth their salt will tell you that increasing muscle mass is beneficial to your health overall.
I'm not looking to get jacked or huge. But I do want functional strength in my core to go on longer bike rides, in my legs to go on longer walks and runs, and in my shoulders back and arms to play golf better.