REDDIT POST FROM Spicymelon

REDDIT POST FROM spicymelon, Leangains
Some observations after three years of weight training, Paleo and

running
I hope that this post will inspire and will guide those of you who are just getting started.
My fitness journey started a little bit over three years ago as a result of a major panic attack.
I don't know whether any of you have ever experienced a panic attack before, but it's a terrifying
experience.
You literally feel like you are about to lose control over your body and after I had this experience I
said enough and have decided to change my lifestyle. No more late night partying, no more excess
alcohol, no more 20 cigarettes per day, no more junk food.
I was 21, weighted 95kg and felt like shit.
After doing some research online I came a cross a lot of inspiring posts here on r/fitness and
forum.bodybuilding.com that were made by normal people just like us and they have inspired me a
lot. I hope that this will also inspire a lot of people too, so here goes nothing.
To learn more about my transformation, you can have a look at a post that I have made a little over a
year
ago: http://www.reddit.com/r/Fitness/comments/191ms6/14_month_transformation_former_fatty/ Whi
le I am not a certified personal trainer and while I do not hold a degree in exercise physiology, here's
what I have learned.
 If your main goal is to get lean focus on weight training. I have been lifting weights for almost
three years and I also ran for hundreds of kilometers and competed in dozens of running
events. While I find running enjoyable, there are faster and much more efficient ways to get
lean. Over the past four months or so I have lifted weights no more than two times per week,
whereas I was running a lot (10 mile runs almost every other day) and at the end of the day I
have learned that while my caloric expenditure is much greater, I am not as lean as I used to
be.
 When it comes to weight training don't reinvent the wheel. Simple strength, PHAT, PHUL...
There are dozens of weight training protocols and you have got to remember that what works
for some does not necessarily work for others. When it comes to weight training focus on the
basics. Train at least three days per week, lift heavy and focus on big compound movements.
Squats, deadlifts and heavy presses combined with some assistance work is all you need to
get in shape.
 If you are over 15% BF and if you want to get leaner then the fastest way to burn off
unwanted based on my experience is to perform 20 minutes of light cardio straight after your
weight training session. At this point your glycogen stores are depleted and by maintaining high
demands for energy you will force your body to look for alternative sources of energy.
 Working out on an empty stomach or doing cardio after weights won't lead to loss of gains.
 When it comes to nutrition keep things basic. Just like there's no best workout routine, there's
no single best diet. I lost the most weight when I have taken some key points from Paleo and
IF and made a frankestein diet that worked personally for me. Keep testing and experimenting
and see what works for you.
 While there's no single best diet, when it comes eating in general you've got to remember that
excess caloric intake will lead to fat gain and vice versa. This does not sound sexy, but fat loss is
all about calories in / calories out.
 If you are not sure where to get started simply analyse your daily habits. I know that this does
not sound sexy or groundbreaking, but see how many calories / carbs / proteins / fats do you
consume per day. 300 excess calories per day might not seem like a lot, but that's 109,500 excess
calories per year which is equivalent to 31 pounds of fat.
 While this will sound cheesy, remember that fitness is more like a marathon, not a sprint. It's never
too late to get started and while you might not look like your fitness idol in two years, keep up
your good habits for 10 years and by the time you are 30, 40, 50 or 60 you'll be in the best
shape of your life.
 Stop compromising your body. Stop smoking, drinking and binge eating. In the short term
such activities make you feel good, but at the end of the day you know that you are doing the
wrong thing.
 Enjoy life. You've got to realize that the chances are pretty high that you are not going to
be the next pro bodybuilder, bikini model or elite ultramarathon runner, therefore take things
easy and enjoy life. Don't be one of those guys who does not drink at a bar, because alcohol
has to many empty calories

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REDDIT POST FROM spicymelon, Leangains

Some observations after three years of weight training, Paleo and

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