My understanding is that running creates stress in the form on Cortisol, which can actually inhibit losing fat. Weight lifting is much better than running, if you want to lose fat.
Content, content, content. We really need to learn—be reminded (lectured)—how to lose weight? Get off you ass and move. Burn off more than you take in. Why is that so hard to find anywhere?
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There is a saying amongst runners... “You can’t outrun your mouth.” In other words, all the running in the world won’t make a difference if you are putting too much in your mouth.
And someone on our running board just posted a meme about how they were Joe six-pack at the end of training, now they are huge and eating food off their stomach just a few weeks later. It’s an exaggeration, but it seems so true that once training ends it’s easy for the pounds to add up.
It’s an uphill battle (literally) either way. :)
Lack of sleep is the biggest problem. At 5.5 hours the body’s metabolism drops like a rock. Holding on to every calorie because it thinks it is in a stressful situation.
I actually had to learn that.
High fat, medium protein, low carb.
My wife has tried every diet out there. She finally found after doing the Nutri-System that requires eating 6 times a day (works short term), that protein and fats and veggies would do the same thing just 2 times a day. I told her for years, but she had to try them all. There is a solid metabolic reason that the Adkins diet works. Now there is the Keto diet that is similar, just more fats.
PROTEIN, FATS, AND LOW-INDEX CARBS LIKE VEGGIES AND SOME FRUITS IS THE KEY TO WEIGHT LOSS AND MUSCLE GROWTH - in that order. Doubt me, ask a modern nutritionist or a ripped muscular body-builder. Wanna be a Sumo Wrestler, reverse the order. BTW, eggs are a great source of pure protein, as well as MEAT! Don't go near Soy foods for your protein like vegetarians do. It has phyto-estrogens that play havoc with your hormones, especially men.
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Eat fat.
No matter what you eat, you gotta work out. I go to the gym 3+ times a week and use the machines and concentrate on my core. I am 66 and still strong. I feel good just walking down the street.