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  1. #7861
    I am a MASS MACHINE! skiplacour's Avatar
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    Lose Body Fat - Don't Expect An Ambitious Cardio Program Alone to Help You Lose Body Fat!



    Doing more and even more intense cardiovascular training is considered by many people to be the best way to lose body fat. In fact, the very first thing that many people do when trying to lose body fat is to pay more attention to cardiovascular training.

    There's no doubt that cardiovascular training plays its part in the fat loss process. Burning more calories than you eat each day and creating that very important caloric deficit will be bolstered with a consistent cardio training program.

    Cardiovascular training makes you feel productive because you can measure the amount of time and effort you invest in it and the amount of sweat that pours off of your body.

    What many people fail to realize is that cardiovascular training is one only part of the equation. They oftentimes put far too much importance on cardio and the part in plays in the fat loss process.

    When you want to lose body fat, your diet is significantly more important than cardiovascular training. That calorie deficit can be created more effectively and efficiently through better eating habits than by doing more cardio.

    In this video, Skip La Cour discusses these important points that must be considered when you are trying to lose body fat.


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  2. #7862
    Registered User CewSaw's Avatar
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    Hi Skip, at what point do you think doing cardio interferes with strength training and recovery? I do my cardio before I workout, because after I lift weights I have nothing left at all for cardio, I'm just totally drained. I have tried weights first and I didn't feel like I was any more intense and I just want to skip my cardio when I'm done lifting. I also like to do "long slow" cardio during the day if I can, but that is just for fun, mainly because I can't get out in the winter and do outdoor activities like I'd like to. Is it even possible to burn off muscle?


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  3. #7863
    I am a MASS MACHINE! skiplacour's Avatar
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    Originally Posted by CewSaw View Post
    Hi Skip, at what point do you think doing cardio interferes with strength training and recovery? I do my cardio before I workout, because after I lift weights I have nothing left at all for cardio, I'm just totally drained. I have tried weights first and I didn't feel like I was any more intense and I just want to skip my cardio when I'm done lifting. I also like to do "long slow" cardio during the day if I can, but that is just for fun, mainly because I can't get out in the winter and do outdoor activities like I'd like to. Is it even possible to burn off muscle?
    That's a good question, CewSaw.

    Any type of exercise you do will drain some of your energy reserves to do even more exercise. You are exerting calories. You are burning calories. And, any time you burn calories, you have the potential to "burn off muscle."

    There is a point when cardio interferes with weight training when you do it before your workout. And, the weight training before your cardio can interfere with how much energy you have left for it.

    It really comes down to a couple of things:

    1. How you prioritize and allocate your energy between the both types of training to meet your overall fitness goals.

    2. How well you do everything else "right" in the bodybuilding, training, muscle building, and fat loss process. How well do you follow through with your eating habits? How organized and effective is the planning of those weight training and cardio sessions?

    For example, if a person wanted to lose body fat and reliedso heavily on cardio that they did it seven days a week--but didn't put that much attention into their diet-0-they could throw many things off. The seven days of cardio could take away from their energy to have better weight training sessions and unnecessarily burn off too much muscle.

    The better solution would be to watch their diet more closely, do fewer cardio sessions, and schedule those cardio session around their intense training sessions.

    Also, your MIND play a huge role in all of this. Many times, it simply is not so much about being physically drained--it's abut being mentally drained. Not in all cases, but in many. There is always more inside of us!

    Do you understand why it so challenging (and a little misleading) just to give blanket statements like:

    Cardio will interfere with your weight training.

    Cardio will burn off your hard-earned muscle.

    Train Hard. Think Big.


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  4. #7864
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    Skip, my diet countdown has started. I am full of chicken and green beans! Lol I was suprised when I actually fell short of my projected calorie intake. It seems to take a few weeks to get my metabolism rolling. Have you found this to be the case with most people?
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  5. #7865
    I am a MASS MACHINE! skiplacour's Avatar
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    Originally Posted by mrky03 View Post
    Skip, my diet countdown has started. I am full of chicken and green beans! Lol I was suprised when I actually fell short of my projected calorie intake. It seems to take a few weeks to get my metabolism rolling. Have you found this to be the case with most people?
    Please explain.

    You were full of chicken and greens beans AND you fell short of your projected calories?

    What does "projected" mean to you?

    Full?...fell short?....and will take a few week to get your metabolism rolling????

    I think I know what you communicating--I just want to make sure.
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  6. #7866
    Registered User mrky03's Avatar
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    Originally Posted by skiplacour View Post
    Please explain.

    You were full of chicken and greens beans AND you fell short of your projected calories?

    What does "projected" mean to you?

    Full?...fell short?....and will take a few week to get your metabolism rolling????

    I think I know what you communicating--I just want to make sure.
    Sorry I wasn't very clear. I set my starting calories for the diet at 3000. I tracked them all day and I was suprised at the end of the day that I had only consumed 2350 and I was full! I remember on my last diet losing weight on 2700 and I was starving!

    Meal 1 16 oz egg whites
    1 serving oatmeal, 1 cup strawberries

    Meal 2 10 oz chicken, 12 oz green beans

    Meal 3 10 oz chicken , 12 oz green beans

    Pre workout
    1 serving whey 1 apple

    Post workout
    1 serving whey 1 banana

    Meal 4
    8 oz 96% lean ground beef, 1/2 cup black beans

    Meal 5
    10 oz greek yogurt, banana, 1/8 cup chopped pecans.
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  7. #7867
    I am a MASS MACHINE! skiplacour's Avatar
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    Originally Posted by mrky03 View Post
    Sorry I wasn't very clear. I set my starting calories for the diet at 3000. I tracked them all day and I was suprised at the end of the day that I had only consumed 2350 and I was full! I remember on my last diet losing weight on 2700 and I was starving!
    Okay. I understand.

    Yes. That is very common. If you persist for about a week and half, you will soon get used to that 2,350 calories and actually be hungry. That's when you'll need to strategically add more and more calories and have this process happen over and over again until you reach your TRUE maintenance level.

    That's what I mean when I encourage a person to work toward "eating as many calories as humanly possible without getting fat."

    The good thing is that your body will efficiently use the calories and nutrients that go beyond your current hunger level--and not just past them as waste.

    That is, of course, up to a certain point.

    It is your job to find out what that maximum number of calories your body can use without waste--and that is a very individual matter.

    You can't just pull an guesstimate off the internet.

    And, as you'll see in the next couple of weeks, you can just base how many calories helps your body perform at "optimal" levels by how hungry you are.

    It takes work.

    Train Hard. Think Big.
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  8. #7868
    Registered User mrky03's Avatar
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    Originally Posted by skiplacour View Post
    Okay. I understand.

    Yes. That is very common. If you persist for about a week and half, you will soon get used to that 2,350 calories and actually be hungry. That's when you'll need to strategically add more and more calories and have this process happen over and over again until you reach your TRUE maintenance level.

    That's what I mean when I encourage a person to work toward "eating as many calories as humanly possible without getting fat."

    The good thing is that your body will efficiently use the calories and nutrients that go beyond your current hunger level--and not just past them as waste.

    That is, of course, up to a certain point.

    It is your job to find out what that maximum number of calories your body can use without waste--and that is a very individual matter.

    You can't just pull an guesstimate off the internet.

    And, as you'll see in the next couple of weeks, you can just base how many calories helps your body perform at "optimal" levels by how hungry you are.

    It takes work.

    Train Hard. Think Big.
    Thanks for reinforcing that for me Skip. In the past I have been guilty of just going by how hungry I felt.

    So as my metabolism picks up I will gradually add calories. It really does help to hear you spell it out for me!
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  9. #7869
    I am a MASS MACHINE! skiplacour's Avatar
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    Originally Posted by mrky03 View Post
    Thanks for reinforcing that for me Skip. In the past I have been guilty of just going by how hungry I felt.

    So as my metabolism picks up I will gradually add calories. It really does help to hear you spell it out for me!
    You are using the word "metabolism" a little too loosely for some people in the scientific research community. LOL

    But, for what you are trying to achieve, you will get to where you want by following that plan.

    I get what you are saying but everyone doesn't describe it that way.

    Train Hard. Think Big.
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  10. #7870
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    Originally Posted by skiplacour View Post
    You are using the word "metabolism" a little too loosely for some people in the scientific research community. LOL

    But, for what you are trying to achieve, you will get to where you want by following that plan.

    I get what you are saying but everyone doesn't describe it that way.

    Train Hard. Think Big.
    I just listened to your latest podcast while I was doing my Mass Machine cardio. GOAL for me to work on, improve my comunication skills! lol
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  11. #7871
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    peptides

    What happens if your peptide is less than 99.5% pure? Does your body reject it or does it not work? What are fillers and what effect do they have on the body?
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  12. #7872
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    Skip most guys and girls lose much of their sexdrive when they go on long hard diets. I have also read that this also means much lower testosterone levels, and thus the possibilty of keeping musclemass. How did you deal with these things in preparation for contests?
    Last edited by 1983Warrior; 01-03-2013 at 04:28 PM.
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  13. #7873
    I am a MASS MACHINE! skiplacour's Avatar
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    Originally Posted by 1983Warrior View Post
    Skip most guys and girls lose much of their sexdrive when they go on long hard diets. I have also read that this also means much lower testosterone levels, and thus the possibilty of keeping musclemass. How did you deal with these things in preparation for contests?
    What's your specific question? How do I deal with what exactly?
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  14. #7874
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    Originally Posted by skiplacour View Post
    What's your specific question? How do I deal with what exactly?
    Did you do anything to raise your testosterone levels and other hormones which got affected
    (if they got affected)? And how?
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  15. #7875
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    Ive learned things here more then the last 5 years of reading about diets and nutri.
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  16. #7876
    I am a MASS MACHINE! skiplacour's Avatar
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    Originally Posted by 1983Warrior View Post
    Did you do anything to raise your testosterone levels and other hormones which got affected
    (if they got affected)? And how?
    No. I really didn't think that much about it.

    I don't assume that I am going to be severely negatively impacted by things. And, if I am forced to deal what just normally happens, I just do it the best I can.

    I never once thought in all the years I competed "Man! My testosterone and other hormones are being affected!"

    Were they affected? I guess.

    I do know that I was hungry a lot though. LOL

    An when I was hungry, I just manned up and worked through it staying focused on what my ultimate goal was.

    That's how I dealt with all the downsides that came with contest preparation.

    Train Hard. Think Big.
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  17. #7877
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    Originally Posted by skiplacour View Post
    No. I really didn't think that much about it.

    I don't assume that I am going to be severely negatively impacted by things. And, if I am forced to deal what just normally happens, I just do it the best I can.

    I never once thought in all the years I competed "Man! My testosterone and other hormones are being affected!"

    Were they affected? I guess.

    I do know that I was hungry a lot though. LOL

    An when I was hungry, I just manned up and worked through it staying focused on what my ultimate goal was.

    That's how I dealt with all the downsides that came with contest preparation.

    Train Hard. Think Big.
    Yeah, hunger is a big big issue. I remember my last serious diet, after I finished it I was hungry and my stomach ached
    even tough I ate more than I needed and this keept on until my bodyfat returned to somewhat normal.
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  18. #7878
    I am a MASS MACHINE! skiplacour's Avatar
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    The Science of Bodybuilding and Training (just a small, easy "bite" at a time)

    Amino Acids and Proteins


    Proteins are made of amino acids arranged in a linear chain and joined together by peptide bonds. Many proteins are the enzymes that catalyze the chemical reactions in metabolism.

    Other proteins have structural or mechanical functions, such as the proteins that form the cytoskeleton, a system of scaffolding that maintains the cell shape. Proteins are also important in cell signaling, immune responses, cell adhesion, active transport across membranes, and the cell cycle.
    Enter to win a FREE 90-minute one-on-one coaching with Skip La Cour. Send an email to skip@skiplacour.com - Subject line: "FREE"

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  19. #7879
    I am a MASS MACHINE! skiplacour's Avatar
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    Your Cardio Machine May Read That You've Burned So Many Calories But Don't Eat Just As Much Food



    The cardiovascular training machine may read that you've burned so many calories during your session (in terms of exercise)--but you can't directly compare that reading to how many calories (in terms of food) you can and cannot eat.

    Although both the cardio machine and your food counts both use "calories," this is not the most effective way to determine if you've created a caloric deficit for the day for a couple of reasons:

    First of all, the cardio machine is using "calories" as way to help you measure how much effort you put forth during you session. It's a great way for you to compare how much effort you put into your session versus your previous sessions. These "calories" aren't a direct comparison to the number of calories you are getting from your food in the form of protein, carbohydrates, and fats. So, if you think you can eat 300 more "calories" just because the cardio machine estimated that you "burned" 300 calories, you are going to have a challenge.

    Another point that you need to consider is that, if you were to burn 300 "calories" every single cardiovascular training session for the next, let's use as an example, 30 sessions, your body would certainly adapt. Whatever the number of calories that you are really burning in session #1 would be significantly less in session #30 because your body would adapt. That's why it is so important for you increase your intensity during every cardio session.

    You also must understand that your "maintenance level" is merely an estimate too. Trying to create a precise formula to establish a caloric deficit with one solid form of measurement (the calories in your food) and two mere estimates (the calories burned reading from a cardio machine and your estimated maintenance level) is not the exact science that many people believe.

    This is why you shouldn't rely too much on cardiovascular training and too little on your good, consistent eating habits when trying to lose body fat.

    In this video, Skip La Cour discusses these important points that must be considered when you are trying to lose body fat.


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  20. #7880
    I am a MASS MACHINE! henderjb's Avatar
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    Looking forward to the new Mass Machine supplements - BCAA & CLA & the new preworkout! All 3 a staple in my program year around.
    I am a Champion Mass Machine!
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  21. #7881
    Registered User tnthudson's Avatar
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    Hey Skip, thanks for what you're doing and I can see that I have a lot of reading to do in this thread, but it certainly seems to be loaded with great information.
    I have a question: I'm 43 y.o. and have been reading 'Beyond Brawn' by Stuart McRobert. I was wondering what you think of his 'abbreviated training' if you are familiar with it. It seems tailor made for me at this point in my life but I wanted to get a drug-free pro's opinion.
    Hebrews 12: 1,2

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  22. #7882
    I am a MASS MACHINE! skiplacour's Avatar
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    Originally Posted by tnthudson View Post
    Hey Skip, thanks for what you're doing and I can see that I have a lot of reading to do in this thread, but it certainly seems to be loaded with great information.
    I have a question: I'm 43 y.o. and have been reading 'Beyond Brawn' by Stuart McRobert. I was wondering what you think of his 'abbreviated training' if you are familiar with it. It seems tailor made for me at this point in my life but I wanted to get a drug-free pro's opinion.
    Hi tnthudson.

    I just now took the time to read some reviews. That's hardly enough to offer a fair opinion of it though.

    Do you have a specific about the book that I can give you my opinion on?
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  23. #7883
    Registered User tnthudson's Avatar
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    Originally Posted by skiplacour View Post
    Hi tnthudson.

    I just now took the time to read some reviews. That's hardly enough to offer a fair opinion of it though.

    Do you have a specific about the book that I can give you my opinion on?
    Thanks for the honest reply, much appreciated. I'll give disclosure also; I'm almost 3/4 of the way through this behemoth and I'd like to put something pretty specific together to ask you, so if I could I'd like to ask maybe next week when I have some real exercises/sets/reps figured out.
    Thanks again!
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  24. #7884
    I am a MASS MACHINE! skiplacour's Avatar
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    Originally Posted by tnthudson View Post
    Thanks for the honest reply, much appreciated. I'll give disclosure also; I'm almost 3/4 of the way through this behemoth and I'd like to put something pretty specific together to ask you, so if I could I'd like to ask maybe next week when I have some real exercises/sets/reps figured out.
    Thanks again!
    Ok, tnthudson.

    I will be happy to look at what you have put together.

    The more specific you can be, the better I can answer your questions.

    I will tell you this after reading the reviews, I am big into the power of your MIND when it comes to succeeding with your bodybuilding and training--and everything else in life.

    I have real challenge with a person of authority encouraging you to adopt the identity of a "hardgainer." Even defining that label as someone with "average genetics or below."

    Maybe you can shed some light on that for me when you outline your program.

    Train Hard. Think Big.
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  25. #7885
    I am a MASS MACHINE! henderjb's Avatar
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    During your scheduled week off training, do you recommend reducing your daily caloric intake since you won't be burning as many calories during a non-training week?
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  26. #7886
    I am a MASS MACHINE! skiplacour's Avatar
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    Originally Posted by henderjb View Post
    During your scheduled week off training, do you recommend reducing your daily caloric intake since you won't be burning as many calories during a non-training week?
    Here's a video just for you, henderjb.

    Adjusting Your Caloric Intake On The Days You Don't Train With Weights and Take Entire Weeks Off



    Many dedicated people who train wonder if they should eat fewer calories on the days they don't train. Skip La Cour gives you his perspective on this topic during this video.


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  27. #7887
    I am a MASS MACHINE! skiplacour's Avatar
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    How Important Is Counting Your Calories When You Are Striving To Maximize Your Bodybuilding Efforts?



    Do you really need to weigh your food and count your calories if you want to build an awesome body? In this video, Skip La Cour answers this question.


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  28. #7888
    I am a MASS MACHINE! skiplacour's Avatar
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    "Intense" Cardiovascular Training Helps You Lose Fat More Efficiently



    All types of cardiovascular training can help you in your efforts to lose body fat but, in this video, Skip La Cour explains how increasing your "intensity" can help you do it more efficiently.


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  29. #7889
    I am a MASS MACHINE! skiplacour's Avatar
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    Week #2

    Sound again off MASS MACHINES!

    What's one MAJOR thing you WILL accomplish this week that has been lingering--and you know you absolutely MUST get it done? It can be either inside or outside of the gym.

    Commit to finally getting it done right here.

    I will ask you this every single week in 2013 and do whatever I can to help you follow through. That's my commitment to YOU.

    You are a MASS MACHINE!

    Train Hard. Think Big.
    Enter to win a FREE 90-minute one-on-one coaching with Skip La Cour. Send an email to skip@skiplacour.com - Subject line: "FREE"

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  30. #7890
    Registered User mrky03's Avatar
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    I will get my caloric intake as well as my macro's established. 16 week countdown, I am a Mass Machine!
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