Posts by Richard Cook2

slydriver52 said:You expect me to provide answers when you refuse to address my questions?
Since you seem so preoccupied with the topic of stress, you ought to realize that this specific training method is inherently stressful—especially for someone just starting out. Of course beginners will see results; they’ll see progress from almost any form of physical activity. As I mentioned before, interval training is primarily designed to boost cardiovascular conditioning rather than being a primary tool for fat loss. High-intensity intervals are really intended for advanced trainees or even pro athletes, and frankly, what you're practicing isn't true interval training. Please don't dismiss classic aerobic training; it remains a staple for countless professional athletes. I fear you might be taking what you've read far too literally. From what I understand, the way the body utilizes energy hasn't been fully mapped out yet; we don't know the exact moment or ratio at which specific energy systems become dominant. You can't simply claim that during low-intensity, long-duration aerobic exercise, the body relies solely on one specific system. You are underestimating long-distance runners who rely on traditional aerobic work as a foundational component alongside other methods. For beginners, the priority should be mastering technique—whether that's running form, swimming strokes, or cycling mechanics. Once you nail the technique, the risk of injury drops significantly. When you join a local track club or a swim team, what is the first thing you learn? Most likely, you start with drills and technique, not jumping straight into grueling intervals. :-) We could sit here debating this until tomorrow, but there's no point. On a separate note, I imagine you have clients whose sole motivation is aesthetics or shedding pounds quickly, and while that's not your fault, I can't help but wonder: what happens to those people once they hit their goal and lose that initial drive?

I will remain polite and simply say thank you for the response. That's all I have to say to you; I won't engage in further debate😉 because I have no intention of insulting you or your expertise. Instead, I'll just suggest you head over to Google Scholar and search for "interval training for obese" to broaden your understanding. Furthermore, look into the works of Gold's Gym, Joe Weider, Paul Check, and Jack LaLanne... virtually every one of them recommends interval training in their literature, often suggesting cardio sessions of no more than 20 minutes. I spend a great deal of my time studying these authors, as they are widely considered top-tier coaches with incredibly diverse expertise. I don't make these claims arbitrarily or based solely on my own experience, which, I admit, is quite limited. I am offering this advice purely out of goodwill: try to expand your perspective.😉

slydriver52 said:"Richard Cook2, does a gym owner actually know they’re putting beginners and overweight clients through these kinds of routines? What happens if someone gets dizzy and, heaven forbid, passes out? An ambulance shows up and asks who put this person under such intense strain? Subjecting a 360lb person to interval training isn't exactly wise—unless what you call 'interval training' isn't actually interval training. Besides, I don't think you quite grasped my point. To perform interval training, you need a foundation where the body is prepared for higher-intensity stress. It seems to me you're just looking at short-term results, which is totally misguided. The real question is what happens to that person in 5 to 10 years. Will they stay committed to the program or quit? I'm all for interval training, but certainly not for beginners. You should gradually build fitness, starting with short bursts and moving toward longer, low-intensity aerobic sessions, and then perhaps occasionally incorporating interval training while respecting specific parameters based on the individual. An individualized approach is vital. When we talk about interval training, we are talking about a very serious method for raising the anaerobic threshold—essentially lactate tolerance—and thereby increasing overall physical readiness. Recovery after such a session must be at least 48 hours!"

1. "What happens if someone gets dizzy" --> We use heart rate monitors and constant monitoring; nothing is left to chance.

2. "Does a gym owner know..." --> Of course they do.

3. "I don't think you quite grasped my point." --> Honestly, I think you're missing much of the bigger picture here.

4. "It seems to me you're just looking at short-term results" --> If you had read my entire post and followed my general philosophy, you would know that client health and long-term sustainability are my top priorities.

5. Please, explain to me how you intend to prepare a person for interval training—which utilizes entirely different energy systems—simply by using low-intensity aerobic training?

6. "When we talk about interval training, we are talking about a very serious method for raising the anaerobic threshold..." --> Again, incorrect, or at least partially incorrect! Training is programmed based on the objective, and this method can be used to develop many different goals.
Doing 2 minutes of walking and 20 seconds of jump rope for 15 minutes is also interval training, but is that going to raise your anaerobic threshold? I wouldn't say so. To actually push that threshold, you have to spend significantly more time hovering at the submaximal and maximal zones (those 15-30 second bursts won't cut it). Now, if we were talking about 30 seconds of slow work followed by a 30-second sprint, that's a completely different story.

7. "Recovery... must be at least 48 hours!" --> That depends entirely on the specific workout, its volume and intensity, and the individual's capabilities.

Please, don't "bother" me anymore. I don't have the time or the inclination to sit here explaining things; nobody ever seems to offer any intelligent help, and yet when someone (including myself) posts something concrete, people just look for ways to mock it. Take some time to read up on world-class trainers like Gold's Gym, Joe Weider, Paul Check, or Jack LaLanne. You'll see how they work with both recreational lifters and athletes—they mostly use the same methods, just tailored to the individual.

I won't be responding further, just so you know. I'd rather spend my time helping someone who needs it than arguing with people. Best regards.

Well, look, scientific research might not explicitly prove they work, yet you'll find plenty of coaches and weekend warriors who swear by them. If you're interested, try taking a combination of omega-3 and L-carnitine about 30 minutes before your workout.

"To get any real benefit from carnitine, you have to make sure your body has sufficient levels of omega-3 fish oils. For your body to actually 'load' the carnitine you're supplementing into the specific muscle tissue you're targeting, it needs to be paired with insulin.

Omega-3 fatty acids enter the picture because they enhance the health of every single cell in your body when you consume enough of them. The cell membrane is composed of a lipid bilayer, which consists of either healthy fats or unhealthy fats depending on your diet. When those cell lipid layers are built from omega-3s, the cells are generally healthier and become more insulin-sensitive. Increasing that insulin sensitivity allows your body to maximize energy production from supplemental carnitine.

I highlight this connection between omega-3s and carnitine because you won't see optimal results from carnitine unless you've already taken care of your omega-3 intake. In my experience working with overweight clients, I've noticed that pairing high doses of fish oil with carnitine tartrate helps kickstart fat loss.

Omega-3s boost your metabolic rate by driving up cell activity and fat oxidation. Think of carnitine as the delivery vehicle for long-chain fatty acids; if your carnitine levels are low, fewer fatty acids enter the cell to be used for fuel. Instead, those fatty acids end up in storage as body fat. By boosting carnitine levels, you increase fat burning and provide the cell with the necessary genetic machinery to elevate metabolism. You'll likely notice higher energy levels, better motivation, and the beginning of fat loss.

SOURCE: http://www.poliquingroup.com/Article...Carnitine.aspx

😉

Megan Flores42 said:Honestly, I’m at a loss here... if none of this works, what actually does? First they suggested the stair climber, then the stationary bike—now it seems like neither of them is doing anything at all... 🤷

When it comes to setting priorities, I certainly don't intend to just sit there and endure stinging pain or discomfort from some silly gym machine. I think I'll head back to the stair climber; it always felt like the right fit for me. Even though the bike might be more efficient for certain results, I've even tried using a padded seat cushion on the saddle... but nothing seems to help.

The main thing to remember is that treating the glutes as a muscle means focusing on hip extension. We're talking squats, kettlebell swings, lunges, and hip thrusts—using as much weight as possible while maintaining perfect form! 😁

Riding a bike isn't going to give you the glutes you're looking for, so honestly, it just doesn't seem worth all the effort and hassle 😉

velvetmoose9 said:Anabolism, or was it catabolism? A slip of the tongue, I assume...

Sam Roberts said:so muscles are at high risk of gaining mass 😁 😁 😁

haha 🙂 just a slip of the tongue, as you all noticed xD

analogbison15 said:Should I focus on cutting fat first, and then once that's done, start building muscle and buying protein supplements?

Not exactly. In my experience, the more you work on building muscle mass, the faster you'll actually see those fat numbers drop. Plus, if you just stick to cardio to shed the weight, you run a serious risk of losing muscle instead of fat—it's essentially the opposite of what you want. You really need to incorporate strength training to "protect" that muscle while you're leaning out.

Michelle Fisher98 said:Hello there!

I’m looking for some whey protein to use as a quick meal replacement after my workouts. I was thinking about picking this one up: I was browsing through some supplement options online today—you know how it goes, always looking for that one thing to level up the routine—and I stumbled upon this specific protein powder. It’s a 450g tub, which feels like a decent starting point if you're just testing the waters with a new brand before committing to those massive industrial-sized jugs. It looks like a solid option for anyone trying to hit their macros without making a huge fuss about it. I've been thinking lately about how much easier it is to stay on track when you actually enjoy the flavor profile of what you're drinking, rather than just forcing down something that tastes like chalky disappointment. Has anyone here had experience with this particular blend? I'm curious if the mixability holds up well in a shaker bottle, or if it turns into that dreaded sludge we all dread after a heavy session at the gym. Let me know your thoughts!
Is that one alright? I honestly don't know much about this stuff—everyone starts sounding exactly the same to me after a while. 😁
The most important thing for me is that it actually tastes decent. I'm quite sensitive when it comes to flavors, so if the taste is off, nothing else really matters. 😢

What kind of glucose are we talking about here—is it that stuff you pick up at Walgreens? 😬 How much of this is actually required...

P.S. I realize that buying in bulk makes more sense from a purely financial standpoint, but I really need to start with something smaller just to test the waters first. If it turns out I can't stand the taste, it would be a total waste to drop $60 or more on a massive container right off the bat.

Personally, I think this one is excellent. I’ve tried just about every brand out there, but in terms of flavor profile and how easily it dissolves, this is easily my favorite so far. What really sets it apart for me, though, is the nutritional profile—it’s got a great blend of BCAAs, glutamine, vitamins, and minerals, which makes the composition feel much more complete.

Right after you finish your workout, grab one scoop from the tub and mix it with about a cup of water. I’d also suggest tossing in one scoop of glucose. Ideally, you want that carbohydrate-to-protein ratio to sit at around 1:2. Since glucose is a bit more dense than whey, sticking to just one scoop of it makes the math work out perfectly. 😉

I was thinking about picking up some glucose from the local Democratic party headquarters earlier today. 👍

Oh, right—one more quick edit before I forget: when you toss that into a shaker, make sure you give it a really aggressive shake. If you put in enough elbow grease, you’ll actually get this surprisingly creamy texture even if you're just using water. But seriously, you have to shake it like your life depends on it! xD

Peter Robinson93 said:My ultimate goal is to gain some weight on the scale while simultaneously losing the gut... but I feel like I'm getting conflicting advice here. Is it actually alright to have, say, about a pound of yogurt and a few ounces of fruit daily?

Or does that violate some sort of logical rule regarding sugar intake? On that note, Chris Ortiz5, how am I supposed to hit a target of 2400 calories? If I'm cutting out white bread (except maybe right after a workout), fruit, milk, and cheese, I'm basically left with just meat... isn't that right?

And what about things like raisins, walnuts, or almonds?

You’ve got the whole concept backward. It isn't really about the specific amount of sugar; if you want to burn fat, the bottom line is your total calorie count. You need to determine your maintenance level—that number where your weight stays perfectly steady—and then simply subtract 500 or 600 calories from that total. That is how you lose weight.

For instance, let's say you calculate that you need 2500 calories a day to maintain your current weight. If you subtract 500, you're looking at 2000 calories. So, to lose weight, you aim for 2000. From there, I personally follow a balanced macro split of 60% carbohydrates (which includes those sugars), 15% protein, and 25% fats. Those are the figures I find most reliable based on the nutritionists I follow. You can certainly tweak those ratios—perhaps 50% carbs, 25% protein, and 25% fats—but the vital thing is hitting that final calorie goal!

Just stick to fast-acting carbs immediately following your workout, and use slow-digesting carbs otherwise. Stick to that plan and stop worrying about the sugar!

Peter Robinson93 said:Cut back on white bread? I mean, where am I supposed to get that energy from? Bread is pretty calorie-dense, and I find myself eating up to 10 or 11 ounces a day—well, at least 7 ounces. If I were to cut it out, say by half... hmm...

If you're actually looking to make a change, try whole grain! It's actually even more caloric than the white stuff.😉

Peter Robinson93 said:I was hoping this thread would dive a bit deeper into the mechanics, but hey, thanks for the input, Chris Harris94.

So, looking strictly at sugar intake, is it actually better to consume something like three pears, two apples, a banana, and two glasses of milk (roughly 45 grams of sugar) rather than just having 8 ounces of Coca-Cola (about 20 grams)?

I certainly realize that the first option is much healthier in its own right, but I can't help feeling like my total sugar consumption might be getting a bit high, so...

Essentially, sugars are the building blocks of carbohydrates. To keep things simple without overcomplicating the biology, we can categorize them as fast or slow sugars, which can come from various sources like glucose, fructose, or sucrose.

Sugar is stored in your muscles and liver in the form of glycogen, serving as fuel whenever you're active.

As the name implies, "fast" sugar enters the bloodstream very rapidly. The higher the blood sugar spike, the more insulin the body pumps out to act as a "transporter," moving that sugar into the muscle cells and the liver. If a massive amount of sugar hits the bloodstream all at once, the insulin can't manage to store it all as glycogen, so the body ends up storing the excess as fat. This is precisely why sodas, highly processed snacks, and anything loaded with refined sugars have such a bad reputation—they are the primary drivers behind obesity and related issues like diabetes.

Fast sugars are actually a decent source of energy under one specific condition: when your blood sugar levels are extremely low and insulin is down, such as immediately following a heavy workout. This is why people often consume glucose supplements after training; the goal is to get sugar into the bloodstream as quickly as possible to restore the balance between sugar and insulin, replenishing the glycogen stores in the muscles and liver to kickstart recovery.

Slow carbs, true to their name, release sugar into the bloodstream gradually. This provides a steady, long-lasting supply of energy without causing those massive insulin spikes.
They are an excellent source of nutrition throughout the day, though they aren't as specialized for that immediate post-workout window mentioned above.

Generally speaking, an individual needs about 60% of their total daily caloric intake to come from carbohydrates. For example, if I’m consuming 3,000 calories a day, 1,800 of those would come from carbs. Since there are 4 calories per gram of carbs, that means I'm eating 450 grams of carbs daily! On days when I don't work out, I try to get all of that from slow-digesting carbs. On training days, however, I’ll have about 40-60 grams of fast sugars along with my protein shake after the session.

To wrap things up:

Aim for roughly 60% of your total daily intake to be carbohydrates, and try to prioritize slow-digesting sources as much as possible!

Some of the best sources for slow carbs include legumes, vegetables, and whole grains (like whole wheat pasta, whole grain bread, or brown rice). Most fruits actually have a high glycemic index (GI), which measures how quickly sugar enters the bloodstream; the GI scale runs from 0 to 100, and anything over 55 is considered high.

swiftcrane96 said:thanks, Richard Cook2

I'll definitely be following those instructions.

I realized I forgot to mention that I actually recommend a different approach. This way, you won't end up retaining quite as much water weight all at once, but you'll still feel a noticeable boost in your anaerobic endurance during workouts (thanks to that 5g dose beforehand) and experience faster recovery by replenishing your muscle stores (due to the 5g dose afterward).

Regarding the second option, while most people seem to agree that taking breaks isn't strictly necessary, I would personally suggest taking a month off after every three months of use before starting the cycle again.🙂

Creatine tends to yield its best results when you stack it with some Optimum Nutrition Whey and glucose right after your training session!

Just keep in mind that creatine works wonders for some people, moderately for others, and doesn't seem to do much for some at all. If you don't see any progress, you might want to experiment with a different type of creatine available on the market, like monohydrate or ethyl ester.

swiftcrane96 said:I'm just starting my supplement routine too.

Regarding the creatine, the tub says to take it twice a day on an empty stomach. Is it okay if I eat immediately after taking it? When is actually the best time to use it?
As for the whey, the label suggests 2-3 servings a day, and that's it. But I'm curious—when is the optimal timing? I usually drink mine after a meal or after a workout rather than before. Any advice?

There are essentially two ways you can handle creatine:

1) A loading phase followed by maintenance. Depending on your body weight, you pick a specific daily dosage (for instance, back when I was around 150 lbs, I would take four 5g doses spread throughout the day) for about 4-7 days. After that, you move to 5g daily on rest days and 10g total on training days (maybe 5g in the morning and 5g post-workout), and you stick to that for a few weeks before taking a break.

2) Just taking 10g on training days—specifically, 5g about 30 minutes before you hit the gym and 5g immediately afterward.

With whey, the best time is right after your workout: one scoop of Optimum Nutrition Whey + 40-80g of glucose + 5g of creatine.

You could also have your whey in the morning with water and some oatmeal, or mixed with milk. During the rest of the day, it’s generally better to rely on whole foods instead of whey, since solid food absorbs more slowly, which helps keep your amino acid levels steady for longer.

What do you all think would be the smartest move here? My main goals are gaming and watching movies in Full HD!

1. Dell XPS 24 2

2. Dell XPS 23 ..this is the only one with a 2ms response time

3.HP 24 4.

4. HP 24 4. -- used for about six months, still under warranty for another 2 years, and in great shape since it was mostly just used for office work (just for $300).

Thanks in advance 🙂

hiddenlynx21 said:Basically, it’s almost impossible for me to hit those goals using just Liquid I.V.

To be completely honest with you, I wouldn't even consider buying supplements until your diet is fully dialed in. Once you realize there isn't some magic formula to get your dream physique, you'll save yourself a lot of money, stress, and frankly, time. xD

I can't really offer you any smarter advice than that. :/

The figures I mentioned earlier come from scientific studies conducted on people living under nearly perfect conditions regarding their nutrition, training routines, and sleep schedules.

hiddenlynx21 said:I just ordered that Liquid I.V. so we'll see how much it actually helps me. I've set a goal for myself to drop at least 10 to 18 pounds over the next two months... whether that's realistic remains to be seen! If I see some real progress, I'll definitely post an update here to share my experience and give recommendations!!

I believe I mentioned this somewhere else already, but if everything goes perfectly, you can realistically lose about one to one and a half pounds of fat per week without sacrificing any muscle mass.👍

Good luck 👍👍

hiddenlynx21 said:"Instead of just buying pure protein, get those meal replacement shakes—they’re basically a mix of protein, creatine, glutamine, and amino acids. When you're at the store, just ask for a meal replacement; it's like a bucket of powder you can drink once in the morning on an empty stomach, again around 2 or 3 PM, and a third time after your workout. Just take every chance you get to eat something. Eat plenty, eat hearty. Go for pasta, meat, rice, oatmeal, yogurt... just try to stay away from greasy foods as much as possible. Just mix one scoop of powder with half a liter of water and drink up." This was suggested to me by an acquaintance who's been training for quite some time now, so I'm wondering if this is actually effective or if there's any merit to it!

Well, you certainly could try that, though I wouldn't call it the healthiest route. Supplements should really remain just that—supplements or dietary additions, not total meal replacements. Maybe once a day at most. Honestly, if you aren't ready to overhaul your entire lifestyle, then using a shake is probably better than grabbing a greasy slice of pizza or a deli sandwich at work. If you want to see real progress, try cutting out sodas and alcohol, white bread, sweets, and chips. Doing that alone would slash your calorie intake significantly, so combined with your workouts, the weight should start dropping off pretty easily. 😁

hiddenlynx21 said:My job makes it nearly impossible to stick to a diet, which is my main struggle. When you're working a construction site, you eat lunch around 10:00 AM, and you have to eat something substantial because if you don't, you just won't have the energy to push through until 6:00 PM. Then you get home around 8:00 PM—sometimes earlier—and you end up overeating because you haven't had a real meal since mid-morning. It’s hard to stay disciplined like that. I honestly think I could use some help from supplements, maybe some protein or something similar.

Look, I don't want to lecture you, especially since I'm just a student and have much more control over my schedule than you do, so I'm hardly in a position to judge. 😁 But theoretically speaking, you could try having a solid breakfast before heading out. For lunch, you could prep something at home and just bring it in a container. You could even make your own protein bars to carry around. Then, once you finally get home, you just have to make a conscious effort to eat something high-quality. It really just comes down to how much effort you're willing to put in. Personally, when I have classes running from 8:00 to 4:00, I usually pack a Tupperware with chicken, rice, and a salad. I know it sounds like a hassle, but it's manageable, especially since your goal is weight loss. From a caloric standpoint, losing weight is actually easier to manage than trying to bulk up in terms of food volume and frequency.

As for helping with the weight loss—Liquid I.V. might be useful alongside a regular workout routine.😁

hiddenlynx21 said:Alright, thanks... there are just so many posts here to dig through. I just wanted to ask if taking these proteins will actually cause me to gain weight? Some of my buddies use them specifically to bulk up, but my goal is to get more energy during my workouts so I can finally drop about 15-20 lbs. I don't think they work like some magic pill for weight loss, I was just hoping they might help facilitate fat burning while I'm training. If they aren't meant for that, are there other supplements that actually serve that purpose?

You definitely won't get fat from protein alone. It’s highly likely those friends of yours are using mass gainers, which are basically just protein mixed with a massive amount of sugar, maybe some creatine, and extra glutamine. Pure protein, if you take it after a workout, is strictly for recovery and building lean muscle mass.

As for energy for your workouts, what you really need is a solid meal about two hours before you hit the gym. Stick to something like brown rice or whole-wheat pasta paired with chicken, turkey, or lean beef. Then, grab a banana about 20 minutes before you start—you'll see a real difference in your energy levels. 😁

Regarding weight loss supplements, I'm not entirely sure how much scientific evidence supports their effectiveness, but you might want to look up Liquid I.V. online to see what people say. 👍

Anyone who actually knows anything about fitness will tell you that weight is lost or gained in the kitchen by managing your diet. Supplements only provide maybe an extra 5-10% boost—that's just my personal estimate.

1. Diet
2. Training
3. Rest
4. Supplements

hiddenlynx21 said:I’m about 6'1" and roughly 215 lbs. I’ve put on a little extra weight since I started spending more time sitting at my desk, and now that I have some free time, I want to focus on my physique. As I mentioned, I already have decent mass, and I want to turn that into muscle using protein supplements and daily workouts of about 30 minutes. Does this work? Is that even what protein is for? THANKS!!!

Look, buddy, maybe try browsing the forum a bit first. To answer your question, the answer is essentially one hundred and fifty times: 😁 😁

I’ll just give you a quick summary here, but you should really dig through the archives—we have specific threads dedicated to weight loss and others focused on bulking up, so pick whichever fits your goal better!

1. You cannot actually convert fat into muscle. It isn't biologically possible. What you *can* do is burn off the fat while maintaining or building up the muscle you already have.

2. Protein doesn't serve that purpose (converting fat into muscle, 😁)! Its primary role is the construction and repair of all cells in our bodies, including the muscle fibers that get damaged during training. Through consistent training, you create repeated cycles of damage and repair, which leads to muscle hypertrophy—or, in layman's terms, increasing the actual size of the muscle. 😁

3. Working out for 30 minutes every day (with rest days included, perhaps every third day) is pretty much the baseline for seeing results. Since you're just starting out, that should be plenty for you, though you might eventually need to increase the duration 😁 --> provided those 30 minutes are high-quality, like an intense circuit training session!