The weight loss Thread

[Owenski]

Do you not need to give your body a rest day?

Yeah, its reccomended.
The diet is a constant obviously, its only the exercise you need a recovery day for. I just play it by ear, one of the none football days I'll decide on the day if I'm going to rest or not. (usually if I cant be bothered getting out of bed). Coincidently both weeks I've been doing it so far the rest has come on the Friday becuase I've not wanted to break away from a rutine for fear of choosing again to not do it the next morning.

[gettin2dizzy]

1: With the exception to 1 or 2 (no more) cups of coffee a day, replace all fluid intake with water. Especailly when excersing Lucozade etc are useless, your body burns that as its fuel rather than using its own stored engergy (ie body fat) so your exercise actually become counter productive.
2: Exercise first thing and BEFORE eating breakfast, anything which gets your heart rate up for a good 10-15mins (thats a minimum, obviously more is better). And yes slipping one in the misses does count so long as you can do it for 10-15min lol
3: If you do a desk job, then another 10-15min burn in the evening is ideal. If you're on your feet all day then this isnt really worth while.

Food Stuff to consider:
1: Eat 5 or 6 times a day evenly spaced out and eating small portions (litterally you're looking at taking 250 calories in each meal)
2: Eat high protein foods, (people mistake protein for a weight gainer its a misconception, all it does it aid tissue growth what you dont need for growth you poo out or not cos it can bung you up).
3: Tuna - Omlette - grilled chicken and Turkey need to make up around 80% of your meals for the week as in only 20% of your meals for the week will not contain any of those.
4: Keep the carbs down, you still need some but not much with carbs you store what you dont burn and if you're not looking at going cycling or running for an hour each night then its something you should stay away from. Replace spuds with sweet potato, pasta with coliflour and spegettie/noodles with brocili.
5: Prob the most important thing is not to eat anything less than 2.5hours before you go to bed. a, you sleep better which you'll defo be needing if your sticking to all of the above and b, your body doesnt have anything left in it to require storing.

If it helps this is what I did last week and the result has been instantly noticeable.

The punch bag and the free weights are all thats needed to tone up as well, if you want to get a bit more buff than you've ever been before then stick to that diet but increase the amount of weights you do.
With the weights Remember:
More reps gives you your definition (tone)
More weight gives you bigger muscles.

If you want to get bigger and toned then find a weight that you can do around 60 reps with (in 3 blocks of 20) This will be your start lift
Now find a weight that you can only do around 20/30 reps with (this is your target lift)
Next time out, starting with the lite weight do some reps (maybe 15) then go a little higher for the next 15 and so on until you reach the target lift for the last 15 reps.
repeat this over the course of a couple of weeks (maybe more depending on how ambitious you are) until you can comfortably do the target weight for a full 60 reps (again 3 sets of 20).

If you can do that you'll be bigger and buff it also helps massivly if you can stick a 6min cycle + 6min tredmill / row machine at the beggining and end.

Note: to add additional fat burn, work the biggest muscles in your body. Muscle growth burns the most calories of all our functions obviously the bigger the muscle, the more calories been burnt from using it.

Owenski - there is a LOT of misinformation you have posted on this and the last page. A lot are common gym myths. Just read up outside of forums and websites.

[anna]

your point 5 regarding not eating 2.5 hours before bed, I thought this had already been proven to be a myth.

A meal doesnt contain more calories depending on the time you eat it, and you are still going to burn it whilst sleeping.

I think the only thing they do say is not to eat junk food, or carbs on their own at that time.

[G]

Blimey 81 pages :o There is some good efforts going on in this thread.

I've let myself down big time recently and gone back upto 81.6kg from 77kg. A mixture of being fairly depressed and comfort eating is bad news :(


I am starting again on Monday properlly, weighing every Monday morning, eating proper food with correct quantities and actually doing some activity rather than just slobbing out.

[Owenski]

Owenski - there is a LOT of misinformation you have posted on this and the last page. A lot are common gym myths. Just read up outside of forums and websites.
Misinformation to who? I've said an obviously will have to say again - this is whats worked for me. Im not saying everyone can drop a few stone doing what ive done by following those guide lines etc.
All I did was put what i've found through; instruction, experiance, research, discussion and most importantly failures condenced into a few paragraphs/bullet points to tell l3nny what it was I'd been doing.

As with any topic be it SV's or weightloss anyone could find in seconds conficting information on the net, the stuff regarding weightloss you find if you take that to a ask the relevent experts and they'd be told another different set of "facts" to again disagree with what you've found.
There is no magical formula or method, its 100% as individual as the person doing it, I think I've said that enough now in enough different ways to have gotten that point across.


your point 5 regarding not eating 2.5 hours before bed, I thought this had already been proven to be a myth.

A meal doesnt contain more calories depending on the time you eat it, and you are still going to burn it whilst sleeping.

I think the only thing they do say is not to eat junk food, or carbs on their own at that time.

My understanding was that eating befor bed is not about the calories, its because of how valuble sleep is too our bodies and that if you go to sleep whilst still trying to digest your body doesnt shut down completely as it should. Instead you'll find your sleep is disturbed and so your recovery isnt as great as it could be. Regarding the calorie side of it you'll clearly burn less while sleeping than you would while awake so I'd have thought the fewer you intake closer to bed time the better, wouldnt it'll only mean more to burn the next day if you ate too late to burn enough off?

It makes sense what you say about carbs, unless of course you squeezed in some cardio before sleep time ;) to burn a bit more off.

Blimey 81 pages :o There is some good efforts going on in this thread.

I've let myself down big time recently and gone back upto 81.6kg from 77kg. A mixture of being fairly depressed and comfort eating is bad news :(

I am starting again on Monday properlly, weighing every Monday morning, eating proper food with correct quantities and actually doing some activity rather than just slobbing out.

stick at it mate, you'll do it. WE BELIEVE :)
Be stronger with the comfort eating, my moto to myself has been
"you're only cheating yourself" everytime I've thought about a pack of crisps or calling a takeaway instead of cooking.
Keep plugging away mate you've been there before you can go back :)

[Roberrrrt]

you'll clearly burn less while sleeping than you would while awake

Not sure that this is accurate...

...like you've said, your body uses sleep to repair and regenerate.

It uses a lot of calories in doing so. In fact it is recommended by many fitness forums to eat a slow-burning protein (eg. cottage cheese, or casein protein like milk) before bed, to help repair the muscles you've torn through exercise.

Just my 2p. :p

[Owenski]

If you think you should be looking to loose those last 8 or so pounds then the things I've learnt to do to encourage your body to burn fat:

If it helps this is what I did last week and the result has been instantly noticeable.

No worries, its there if it helps.
May be that its just not for you but at least you've got the info to be able to decide for yourself.

Any info you want to share might be better for the masses, I've only stated what’s worked for me.


*Again with your last point I think you’re thinking Im advising the world on how to loose fat an get buff.
The above posts were only telling l3nny how I did it and what I do, because of what he asked. I’m sure it will say it a million times on that mens health site that “what works for one person might not work for another, we’re all unique yada yada yada”. Everything I’ve done above is whats worked for me and the results are noticeable already, and I hoped to give pointers to L3nny as he said he was in a similar position with similar aims anything I wrote can be found by clicking around on the interweb for a few hours I just condensed what I found valid for me.

Not to be picky getting2dizzy, but you can see from the above I did my best to make sure I was saying it was what worked for me, but might not be the best for someone else. Simply put if its worked for me, how can I be wrong?

[Owenski]

Not sure that this is accurate...

...like you've said, your body uses sleep to repair and regenerate.

It uses a lot of calories in doing so. In fact it is recommended by many fitness forums to eat a slow-burning protein (eg. cottage cheese, or casein protein like milk) before bed, to help repair the muscles you've torn through exercise.

Just my 2p. :p

cheese gives you nightmares though :(

[Roberrrrt]

cheese gives you nightmares though :(

Stop bein' so WET haha :p

[anna]

Thanks....

As you say it is a juggle just trying to find what works for you.

We are individuals and so what works for one might not work for the next person.

I have been trying to build up a workout routine since the beginning of the year, and I know whilst my endurance has improved I havent seen appearance results because, I havent really altered my diet.

Saying that I dont eat junk food and my diet is pretty good.

[Owenski]

Thanks....

As you say it is a juggle just trying to find what works for you.

We are individuals and so what works for one might not work for the next person.

I have been trying to build up a workout routine since the beginning of the year, and I know whilst my endurance has improved I havent seen appearance results because, I havent really altered my diet.

Saying that I dont eat junk food and my diet is pretty good.

Have you tried anything before? Lol, i know you'll have done exercise and stuff before I just mean have you established a method previously that worked for youself.
This time was easy for me as I know whats worked in the past (althougth I never remember aching as much before :()

At least you know once you've found what works you'll be able to carry on with the routine and diet and boom anna = rockin body ;)

[gettin2dizzy]

your point 5 regarding not eating 2.5 hours before bed, I thought this had already been proven to be a myth.

A meal doesnt contain more calories depending on the time you eat it, and you are still going to burn it whilst sleeping.

I think the only thing they do say is not to eat junk food, or carbs on their own at that time.
It was dispelled completely nearly 15 years ago. Meal frequency has NO effect on weight loss or gain.

Misinformation to who? I've said an obviously will have to say again - this is whats worked for me. Im not saying everyone can drop a few stone doing what ive done by following those guide lines etc.
All I did was put what i've found through; instruction, experiance, research, discussion and most importantly failures condenced into a few paragraphs/bullet points to tell l3nny what it was I'd been doing.

As with any topic be it SV's or weightloss anyone could find in seconds conficting information on the net, the stuff regarding weightloss you find if you take that to a ask the relevent experts and they'd be told another different set of "facts" to again disagree with what you've found.
There is no magical formula or method, its 100% as individual as the person doing it, I think I've said that enough now in enough different ways to have gotten that point across.




My understanding was that eating befor bed is not about the calories, its because of how valuble sleep is too our bodies and that if you go to sleep whilst still trying to digest your body doesnt shut down completely as it should. Instead you'll find your sleep is disturbed and so your recovery isnt as great as it could be. Regarding the calorie side of it you'll clearly burn less while sleeping than you would while awake so I'd have thought the fewer you intake closer to bed time the better, wouldnt it'll only mean more to burn the next day if you ate too late to burn enough off?

It makes sense what you say about carbs, unless of course you squeezed in some cardio before sleep time ;) to burn a bit more off.



I was pointing out more the myths and scientific errors you stated. Yes it may work for you, but perhaps the gains you are achieving aren't because of these particular nuances of your routine (and well done if you're winning).

For sensible advice on dieting there is only one answer. Exercise and nutrition. If you burn more than you eat, voila: Weight loss. It really couldn't be simpler. You don't need to be reading about superstitious routines, miracle 'superfoods', crazy diets or spending $$ on a new fad.

My disclaimer - if you get to 18 stone of muscle I'll happily STFU :lol:

[fizzwheel]

Chuffin eck, this is all getting complicated isnt it...

If you burn more calories than you eat you will loose weight. If you eat a cr*p diet you wont or it will take you longer to do so and a little bit of what you fancy now and again never did anybody any harm.

Start Weight = 14st 10lbs
Previous Weight = 14 st 8 3/4lbs
Previous Weight = 14st 6 1/2 lbs
Previous Weight = 14st 3 3/4lbs
Previous Weight = 14st 2 1/2lbs
Previous Weight = 14st 0 3/4lbs
Previous Weight = 13 st 12 3/4 lbs
Current Weight = 13st 11 3/4lbs

Diet hasnt been what is should be and I took a while to recover after the Tour of Wessex, I have been keeping an eye on my weight and its pretty much stayed the same.

[anna]

Have you tried anything before? Lol, i know you'll have done exercise and stuff before I just mean have you established a method previously that worked for youself.
This time was easy for me as I know whats worked in the past (althougth I never remember aching as much before :()

At least you know once you've found what works you'll be able to carry on with the routine and diet and boom anna = rockin body ;)

I know this is going to sound funny but this is the first time in my life where my weight is stable and isnt desperately underweight.

I piled on pounds when I moved out here due to lack of work, and of course had to learn to let that settle and stabilise.

I now have a routine, its only a basic one right now.. your all going to laugh but it is the jillian michaels 30 day shred dvd.

Over the past two years I have gone from nothing fitness wise, to cardio 4 times a week 30-50 mins a time, then the other days strength training for 10 mins.

Now to be honest this dvd is the first time that I am seeing any kind of tangable results in a short amount of time. I think my previous workouts were becoming very easy for my body to do.

:confused:

[7755matt]

I love that Jillian 30 day shred DVD. It always feels like it's working.

[plowsie]

20 kgs on the free weights for 10 mins to tone up and it tones all the muscles...? You gotta be kidding me? If your training like I am, 10 mins gives you roughly 3 different lifts/exercises :lol: (This is directed by the quoted post, not you Anna)

I spend 1.5-2 hours in the gym of a Tuesday, Wednesday, Thursday, Friday...30 mins of that is cardio.

Dropped to 15 and a half 2 weeks ago, personal problems really took over my diet and training (as in, nothing was done for over 3 weeks), got back in on the 10th, back up to 16 stone.

[Owenski]

My disclaimer - if you get to 18 stone of muscle I'll happily STFU :lol:

Dont worry Im trying to loose weight an get buff, not turn into stonecold steve austin. I think at 5'7 if I weighed 18st I'd struggle to swing an arm ;)

I know this is going to sound funny but this is the first time in my life where my weight is stable and isnt desperately underweight.

I piled on pounds when I moved out here due to lack of work, and of course had to learn to let that settle and stabilise.

I now have a routine, its only a basic one right now.. your all going to laugh but it is the jillian michaels 30 day shred dvd.
I'd laugh but I've never heard of it, you can have a confused giggle if thats ok? hehe?hee?

Over the past two years I have gone from nothing fitness wise, to cardio 4 times a week 30-50 mins a time, then the other days strength training for 10 mins.
Hell you must be pretty buff already then ;) ;)

Now to be honest this dvd is the first time that I am seeing any kind of tangable results in a short amount of time. I think my previous workouts were becoming very easy for my body to do.
Routine settlement, if you dont shock your body you wont see results, maybe this dvd is just what your body needed.
Do you have a Wii? that balance board has some yoga style things which Im thinking of getting to hopefully reduce my football strains but I just wondered if you'd used and could reccomend it.
:confused:

March 6th - 12st 6lb
March 20th - 12st 3lb
April 4th - 12st 4lb (tut tut)
April 17th - 11st 10lb (think above was a read error)
May 8th - 11st 8lb
May 22nd - 11st 8lb
June 5th - 11st 7lb
June 19th - 11st 4lb (and we're on the loosing again - despite muscle definition returning MissOwenski is v pleased ;))

[L3nny]

Right, gonna make similar meal plan to Owenski. Just been down to Tesco to get all the stuff. Even did some sit ups and pressups this afternoon.

Weighed myself as well and I am 11st 12

Target it 11 stone dead by my mate's stag do which is on 13th August.

[Owenski]

Good luck, thats one hell of a target. 12lb in 7weeks.

What excercise are you putting in there?

[anna]

Owenski.. I havent a wii but have heard lots of good things about them.

I know I am not "overweight" at 60kg = 9.5 stone approx but, I think I have hit the age where my body stores food rather then works it off. I have that dreaded tyre around the middle which I think from reading around isnt unusual for women heading into their 30´s.

I dont go to the gym plowsie as it is too expensive, I have 2kg and 3g dumbells at home and try to do strength training with those.

[Owenski]

at 9.5st your not a plank snapper then by any means. Do you think you'd be better suited doing some sort of toning exercises to try and puncture that tyre? (Gym members words coming out of my mouth ;) )

[gettin2dizzy]

Wii won't do anything :lol:

Run run run!

[Owenski]

Wii won't do anything :lol:

Run run run!

lol i dont mean like wii sports resort Im on about the yoga/pilaties stuff, I wanted to know if that was any good.

I cant run :(
Flat or Down hill and Im fine, any kind of incline and my calves tighten up real quick and the dreaded burn of shin splints returns (for anyone whos never had it, its agony trust me!). Meant to be seeing a foot doc sometime soon but only available slot clashed with my honeymoon so Im not too sure whats going on with that anymore :(

[Roberrrrt]

Wii is a waste of time. Get off yer **** and do some exercise if you want to lose weight.

Eat less calories than you burn.

Simple.

[gettin2dizzy]

lol i dont mean like wii sports resort Im on about the yoga/pilaties stuff, I wanted to know if that was any good.

I cant run :(
Flat or Down hill and Im fine, any kind of incline and my calves tighten up real quick and the dreaded burn of shin splints returns (for anyone whos never had it, its agony trust me!). Meant to be seeing a foot doc sometime soon but only available slot clashed with my honeymoon so Im not too sure whats going on with that anymore :(

Go to a decent running shop with a gait analysis machine. I had shin splints from running and found out I needed slightly different shoes. They're free, and no-obligation to buy. I did the test and then just walked out the shop and shopped online :lol:

[Owenski]

Go to a decent running shop with a gait analysis machine. I had shin splints from running and found out I needed slightly different shoes. They're free, and no-obligation to buy. I did the test and then just walked out the shop and shopped online :lol:

my kind of style, "yes I want what your selling, but Im not paying that for it - toodles"

[Owenski]

Wii is a waste of time. Get off yer **** and do some exercise if you want to lose weight.

Eat less calories than you burn.

Simple.

Read it again numb nuts I want it for flexablity, to reduce all these silly strains Im picking up from football now Im getting old.

[anna]

at 9.5st your not a plank snapper then by any means. Do you think you'd be better suited doing some sort of toning exercises to try and puncture that tyre? (Gym members words coming out of my mouth ;) )

Yup, the Jillian Miacheals 30 day shred dvd is cardio and strength training and is better then anything else I have been doing to date.

I cant run as I tore my ankle ligament a few years back, and the high impact on it sets it off. I had been looking at a couch to 5k program to start after this 30day dvd I was doing, and perhaps also included to 100 push up program with it. Sadly though I think I will have to re-think that as the ankle isnt up to it.

I am also looking at the p60x workout program, but the problem is that it requires more equipment then I have currently at home.

[L3nny]

Good luck, thats one hell of a target. 12lb in 7weeks.

What excercise are you putting in there?

Gonna try and walk about 6 miles a day. I do have a gym membership I never use so I suppose I will have to start going there as well. Will use the treadmill and the cross trainer. Don't laugh but I will also do my girlfriends Davina Macall workout DVD a couple of times a week as well.

I know it's a hard target but I expect the first 3-4 pounds will come off pretty quickly which leaves me at just over 1lb a week.

Not gonna obsess about the weight as even though I am not going to be doing any strength training I will inevitably put on some muscle.

Anyway, lets see how it goes.::)

[plowsie]

Lenny, one of the best exercise routines I have been looking at is a Jason Statham routine, the guy is an icon for me and is the sort of body tone and shape that I would like to be.

But your not looking for Muscle definition I assume?

Does your gym have a stairmaster? Honestly, that machine is single handedly the best machine (for my body and shape) for stripping fat. Take last night for instance...I went on it for a cool down from my session, 5 minutes on it, 75 calories burnt. But the method I use on it, burns more.

Just to set out last nights session for me, I am trying to cut-up...

10 minutes biking at a medium-fast pace on level 12-15 on exercise bike
10 minutes row at 20-25 spm at level 10
40 minutes weight work on Chest
20 minutes weight work on Abs
20 minutes core workout *
5 minutes cool down on Stairmaster

Muscle days are as follows:
Tuesday - Chest & Abs
Wednesday - Shoulders & Back
Thursday - Bi's & Tri's
Friday - Legs & Tidy up any missed (typically benching)

* Core workout is key to all sorts of things, mainly balance, being a goalkeeper it is beneficial to leaping, flexibility and balancing etc.

Cardio:
Sunday - 5-10 mile jog if no match
Monday - 30 minute 5 a side match - Now Football training
Tuesday - 2 mile run then kick football about, work on goalkeeping - Now Gym Cardio
Wednesday - gym cardio - Now Football training
Thursday - 2 mile run then kick football about, work on goalkeeping - Now light Gym Cardio session
Saturday - Match

Often try and get round the golf course once a week too, good old 5k+ walk.

[7755matt]

Start weight from last week 13st 13lbs (which I had stalled at for a number of weeks)
Current weight 13st 10lbs

3lbs off, I guess the food diary Fizz suggested really made me think about everything I ate and drank - so Im trying to do the thinking about it without recording it this week. If it dosnt work I'll start the diary again

[maxinc]

Eat less calories than you burn. Simple.

What about the calories you s**t? Assuming that the body just stores the extra calories is just FALSE.

Biggest part of the calories being burned are while doing nothing. Simply for maintaining the body temperature and vital functions.

What about the skinny guy who eats 3 times as many calories as the fat guy. The first one keeps complaining about being skinny while the other one watches in desperation how he puts on weight while starving.

[maxinc]

Here's my results so far including my menu and what I've been eating the past week and a half:

http://www/maxdesignstudio.co.uk/images/maxinc_weight.jpg

I'm doing low-moderate exercise but plan to increase once I loose some more weight.

Mainly Wii My Fitness Coach for cardio, balance & flexibility (15min 2-3 times / week) and weight exercise for strengthening my arms and back (4-5 times / week). Also try to drink my 2L of water. When I forget, you can see the spikes on the chart :(

Once I reach the 95Kg Mark I will start cycling again.

[Roberrrrt]

What about the calories you s**t? Assuming that the body just stores the extra calories is just FALSE.

Biggest part of the calories being burned are while doing nothing. Simply for maintaining the body temperature and vital functions.

What about the skinny guy who eats 3 times as many calories as the fat guy. The first one keeps complaining about being skinny while the other one watches in desperation how he puts on weight while starving.

Don't get too confused with the intricate details. I tired to sum up what is recommended on forums such as Men's Health:

http://www.menshealth.co.uk/chatroom/topic/310453

The key is making sure you feed your body what it requires, in balance, and not to excess - hence the summation of 'eat less than you burn'. Starving yourself won't work for several reasons, firstly it's not a long-term solution. Secondly when you deprive your body of adequate nutrition, it will store more fat (reverts back to human instint - your body tries to store potential energy when it thinks it might not get any food for a while, to keep you alive).

Here's my results so far including my menu and what I've been eating the past week and a half:

http://www/maxdesignstudio.co.uk/images/maxinc_weight.jpg

I'm doing low-moderate exercise but plan to increase once I loose some more weight.

Mainly Wii My Fitness Coach for cardio, balance & flexibility (15min 2-3 times / week) and weight exercise for strengthening my arms and back (4-5 times / week). Also try to drink my 2L of water. When I forget, you can see the spikes on the chart :(

Once I reach the 95Kg Mark I will start cycling again.

My personal opinion is that the wii is just a gimmick and an excuse not to do proper exercise. :-dd

[maxinc]

My personal opinion is that the wii is just a gimmick and an excuse not to do proper exercise. :-dd

My Fitness Coach is not a game and uses no silly balance board or controller. It a virtual personal trainer. It evaluates your fitness lever takes your body weight and measurement, resistance to physical effort and generates a very easy to follow program which is different every time. Takes the borring routine out of it.

http://www.youtube.com/watch?v=iDYwPNwWtLs&feature=related

I know it doesn't compare to a real trainer but is very efficient and a lot more engaging than the gym. Is no more different than the iFitness App that everyone seems to be following.

I agree with a balanced nutrition since it keeps your body happy. Eliminate those foods that make the body store fat rather than burn it and you will regain your balance in no time. It's never about HOW MUCH you eat as it is about WHAT you eat.

And is always sugar not fat that makes you put on weight.

[Roberrrrt]

...It's never about HOW MUCH you eat as it is about WHAT you eat.

And is always sugar not fat that makes you put on weight.

I'm not familiar with that wii game, but I'll take your word for it. If you're seeing results then great, but it's no substitute for a cracking session in the gym IMHO.

It is about what you eat, correct, but you can take a healthy food, such as chicken for example, and still eat too much. :rolleyes:

Sugar does contribute to weight gain, agreed, but surely you're not condoning eating fatty foods? (Good fats found in oily fish and the like are essential, but saturated fats? trans fats?)

[maxinc]

It is about what you eat, correct, but you can take a healthy food, such as chicken for example, and still eat too much. :rolleyes:

Turns out that, as long as you don't combine it with High GI foods like Bread or Chips but have it with Low GI foods instead, like most vegetables & salads, not only you can eat as much chicken as you feel like, the body will only use the energy it needs from that chicken and the rest will discard rather than store.

Limiting the amount of High GI foods, will also diminish your appetite, you will fill fuller quicker so you won't have to eat too much chicken anyway.

Sugar does contribute to weight gain, agreed, but surely you're not condoning eating fatty foods? (Good fats found in oily fish and the like are essential, but saturated fats? trans fats?)

Good fats vs Bad fats is a valid point when discussing cardio-vascular health. We should prefer the good ones (vegetal, olive and fish) over the bad ones to limit the amount of bad cholesterol and all that nasty stuff in our arteries.

Fats, whichever their nature, do NOT produce fat reserves unless combined with High GI foods. Is the overproduction of insulin that ultimately results in excess of fat reserves. And the insulin is only produced when the blood sugar is high.

I checked my cholesterol and it is within normal limits. This gives me the opportunity to eat once a week a lamb roast with gravy (no flower) served with cauliflower mash or salad and still loose weight while getting all the nutrients and feeling healthy.

[Roberrrrt]

Turns out that, as long as you don't combine it with High GI foods like Bread or Chips but have it with Low GI foods instead, like most vegetables & salads, not only you can eat as much chicken as you feel like, the body will only use the energy it needs from that chicken and the rest will discard rather than store.

Limiting the amount of High GI foods, will also diminish your appetite, you will fill fuller quicker so you won't have to eat too much chicken anyway.



Good fats vs Bad fats is a valid point when discussing cardio-vascular health. We should prefer the good ones (vegetal, olive and fish) over the bad ones to limit the amount of bad cholesterol and all that nasty stuff in our arteries.

Fats, whichever their nature, do NOT produce fat reserves unless combined with High GI foods. Is the overproduction of insulin that ultimately results in excess of fat reserves. And the insulin is only produced when the blood sugar is high.

I checked my cholesterol and it is within normal limits. This gives me the opportunity to eat once a week a lamb roast with gravy (no flower) served with cauliflower mash or salad and still loose weight while getting all the nutrients and feeling healthy.

Interesting stuff, never heard that before. Where did you find all that out then? I'm keen to have a look.

[maxinc]

It started with a book I read some years ago which summarises the basic principles of nutrition and metabolism.

http://www.amazon.co.uk/Eat-Yourself-Slim-Stay-Slim/dp/2912737001

I did further research on human metabolism and hyperinsulinism. There's loads of information and studies on the web that back up these principles.

Although the book is poorly adapted for the british cuisine and lifestyle, it is mostly dedicated to explaining the basic principles. The interesting thing is that, most modern diets that actually produce results are various adaptations of this book which was written in the 70's.

[Owenski]

eat yourself slim? I've heard of that yeah thats the one which justifies the Atkins diet before we know it as the Atkins diet isnt it.

[maxinc]

eat yourself slim? I've heard of that yeah thats the one which justifies the Atkins diet before we know it as the Atkins diet isnt it.

You must have heard wrongly or must be confusing the book title as this has nothing to do with the Atkins diet.

http://www.montignac.com/en/questions_reponses_details.php?qid=1&inx=2&query=&field=

[Owenski]

You must have heard wrongly or must be confusing the book title as this has nothing to do with the Atkins diet.

http://www.montignac.com/en/questions_reponses_details.php?qid=1&inx=2&query=&field=

of course it doesnt, thats why I said "before we knew it as the atkins diet" it pre-dates the term but the principles are the same.
Unless as you say Im thinking of a different one (with a very similar title).

[plowsie]

Atkins, now there is something that really does work for me...Just makes me stupidly ill!

[Owenski]

lol, what better way to loose weight.

[maxinc]

I started to read the Atkins book but I got sick after about 50 pages and not even tried it :D

[Owenski]

50 pages???? Whats wrong with bullet points?

*Eat Better
*Train more
*Ignore the Scales
*Dont give up.

Do all that over a period of time and BOOM! you're Slim.

See, thats the owenski diet and you could put that on a postage stamp!

[maxinc]

That's essentially what it is.

Is the first bullet point however that causes all the trouble. A lot of people think is OK to have a big mac and a salad since is a lot better than a big mac and chips. And the truth is they may be right as long as they are in the normal BMI range, which only adds to the confusion for those in the overweight or obese range.

[Owenski]

....Eh?

[plowsie]

Cauliflour and broccoli cheese, the answer to my prayers with the atkins diet lol.

[phil24_7]

Started in the gym it this week...properly. I have taken plenty of measurements as well as my weight and I will be redoing it every Monday to keep an eye on how things are developing.

I'm doing weight training 3 times a week, followed by a boxing session with pads straight after, and doing a cardio/fat burn workout on the other two evenings with the weekend to recover/indulge!

My weight as of Tuesday was:

11st 6lb

In all honesty I'll probably gain weight quicker than I can loose it, hence the focus on measurements. If I can get my waist down whilst increasing my other dimensions I'll be a happy chappy. I need my birthday suit to be crease free by the AR!!!

[Jabba]

Not really been posting in this thread, but will now as I'm feeling rather pleased with myself. Forgive me for that :-D

11th Jan 2010: major health scare/blue light to hospital, off work for 10 days, etc - 13st 11lbs (height = 5' 11.5")

Decided that I needed to look after myself, get fit and lose a stone.

Today (and every day this week) = 12st 9lbs :-D

How:

1. No calorie-controlled diet as such, just made sure that I ate a huge bowl of Jordan's Super Berry Granola before leaving for work (great stuff - highly recommended)
2. Only one fry up per week (Friday at work) - no lunch that day
3. No chips at lunchtime - bread/roll or rice only
4. No alcohol Monday to Thursday inc
5. No burgers :-(
6. Ride my bike*

* from a standing start bike-wise on Easter Monday I've done over 600 miles on the bike, done the 81-mile Dragon Ride and done a 240-mile weekender with my mates.

If I can do it, so can the rest of you...... just stick at it. Remember, salads can be as nice as burgers :lol:

[anna]

ohh Jabba I had no idea hun, so glad you are ok and turning it around .. mahhhhhhhooooosive anna hugs sent your way!

[fizzwheel]

Well done Jabba :cool:

[Jabba]

ohh Jabba I had no idea hun

Yeah - the "no burgers" thing is a toughie alright ;-)

:smt008

[phil24_7]

Up to 11st 9lb. :(

I have however put on a reasonable amount of muscle thanks to muscle memory. Just need to work a little more on the fat burn!

[L3nny]

I haven't weighed myself this week, first week I had only lost 1lb.

However I had to tighten the waist strap on my back protector yesterday :D

Not been sticking to a strict diet, just cut out chocolate, crisps, takeaways etc.

Also been walking as much as I can, not used the car in 2 weeks (although I have used the bike a lot).

[gettin2dizzy]

Up to 11st 9lb. :(

I have however put on a reasonable amount of muscle thanks to muscle memory. Just need to work a little more on the fat burn!

That's not what it means :lol:

[phil24_7]

Probably not! :(

[plowsie]

Thought I'd share this with you all, I have been assesing various programs of exercise/dieting combinations, to see what is available, looking at celebs like statham, van damme, and also sportsmen...And I was lead to this little beauty for Michael Phelps...I honestly nearly fell out of my chair when I read the calorie intake

http://www.dietsinreview.com/diets/michael-phelps-diet/

[anna]

Im not at all convinced that this is true at all!

[plowsie]

Im not at all convinced that this is true at all!
50 miles a week swimming...6 days of training, it becomes believable. It's a lot of carbs.

[anna]

I believe the amount of calories required but not so sure about the diet, a lot of carbs needed sure, but protein and fruit and veg?!

[plowsie]

Yeah that was my initial thought...I think the energy drinks are gonna be shakes aswell, fruit and veg I'm not so sure.

[phil24_7]

He has lettuce and tomato for breakie...where's the problem! LOL

[Owenski]

Weights not shifted now for 3weeks, didn't post my most recent weight as it was the same as before but met up mozza (read previos posts but he's a friend who does pt). To see what adjustments could be made to try and loose this last inch of fat an he's decided to up my muscular work in a big to burn more calories at rest. I assume that means more to the fitness knowlagable members on here but all i know is I ache like he'll today, an I will never again refer to either a cross trainer or a rowing machine as gay.

[Rai86]

Ok has anyone tried the Ultra Slim meal replacement diet?

Im thinking enough is enough and i wanna be skinny when i go to Thailand in Sept. Plan of action is cycle to work and back each day and have a meal bar and shake plus healthy evening meal... well thats the plan but i started today and was well hungry even after my shake....not a good start :-(

[anna]

The problem is with slim shakes and things is that after loosing weight, you quickly put it all back on. I used to use them to top up my calorie intake when I worked 80+ hours a week as it was the only way I could stop loosing so much weight. (and they all tasted horrid :( )

Rai.. how much are you looking to loose?

[Rai86]

Well about 2 stone is my plan. Im about 12 stone now (oh god i cant believe im writing this publicly) and im only 5'4'' so need to lose at least 2 stone to make my bmi vaguly correct

[anna]

so 8 weeks then till your holiday?

The best thing you can do is to make your breakfast bigger then you might normally, this will kick start your metabolic rate into eating through food for the rest of the day.

Cycling to work how far is that each day? - The reason why I ask is that along possibly wont be enough to shift enough calories to make the weight loss you need.

[DSGMATT]

Right,

Joining up with this thread and properly starting my diet as of this week.

Starting Weight Today = 16st exactly (Heaviest ever been)
Target Weight = 14 1/2 St within 8 weeks
Goal Weight = 13 1/2st by early December

Aim to achieve this by cycling 2 > 3 times per week, walking an hour a day when possible and cutting back on Carbs. I only drink every few weeks and have switched from Lager to Vodka with Soda.

Matt :D

[Rai86]

so 8 weeks then till your holiday?

The best thing you can do is to make your breakfast bigger then you might normally, this will kick start your metabolic rate into eating through food for the rest of the day.

Cycling to work how far is that each day? - The reason why I ask is that along possibly wont be enough to shift enough calories to make the weight loss you need.


Yeh round about. Ok so big bowl of ceral to start?

Cycle is about 6 miles each way

[anna]

Cycling for anyone who is fit would be 30 minutes burning about 220 calories.. so that is 440 calories you burnt off each day to start with. - not bad going Rai ;)

[Rai86]

i think its the chocolate and crisps that swing it all back the other way tho lol

How much should one be burning per day?

[maxinc]

Yeh round about. Ok so big bowl of ceral to start?

Cereals have a tendency to digest really quickly and will make you feel hungry after 2-3 hours. Proteins on the other hand take much longer to digest since they are far more complex and will keep you fuller for longer.

I very much prefer a protein breakfast like eggs, cheese, tomato and bacon but without bread. You can add whatever vegetable you wish. This will encourage your body to burn reserve fat (the one you are trying to get rid of) and keep you fuller for longer.

Whatever you do, try not to combine carbs like cereals, bread, pasta or potatoes with anything that has fat in it and try to prefer the wholegrain and least processed food. Bad combinations that encourage fat reserves are bread and butter or fried potatoes (chips). You can eat them separately on every meal but not together.

Add plenty of water and some exercise into the mix and will force your metabolism to burn the fat reserves in no time.

[maxinc]

i think its the chocolate and crisps that swing it all back the other way tho lol

How much should one be burning per day?

Everyone seem to have an idea where it is they're are doing wrong. :)

As an adult, you will use most of your energy on maintaining your body temperature and keeping your internal organs in working order. You discard in the toiled the equivalent of 1-2 hours of pedalling.

The body can regain it's balance quite easily. This is why probably the most important is to watch (and change) what you eat rather than increasing the physical exercise only to compensate with a burger late in the evening.

[anna]

Rai - To lose weight, you burn more calories than you eat.

You will find though as the weeks go on, the weight loss will decrease as your body gets used to the exercise, and so burns less calories as your fitness level increases on the bike. You may need to add something else to your exercise regime at this point and change it around to confuse your body.

[Jabba]

12st 8lbs last Friday morning and every morning since, so another lb gone :-)

Yeh round about. Ok so big bowl of ceral to start?

Cycle is about 6 miles each way

As others have said, ordinary cereals burn off quickly. Try a huge bowl of Granola (I like Jordan's Super Berry) as it burns off more slowly and the energy is slow-release. Or try porridge :thumbsup:

12 miles per day on the bike is good, especially if you try to force the pace for at least some of it. This will burn more energy and make you aerobically fitter. Bear in mind though, that if you are not used to exercise then you will build muscle as you lose the flab, which will offset to some extend the apparent weight loss.

[maxinc]

Rai - To lose weight, you burn more calories than you eat.

You will find though as the weeks go on, the weight loss will decrease as your body gets used to the exercise, and so burns less calories as your fitness level increases on the bike. You may need to add something else to your exercise regime at this point and change it around to confuse your body.

Eating less than you need essentially means to starve yourself and will never work long term. More than that, you will find yourself adding more weight than you initially lost.

You are right that the body will reduce it's energy expenditure once it figure's out it getting less that it needs. This only means your metabolism decreases which is the opposite of what you are trying to achieve.

A correctly working body can manage the energy expenditure naturally but overweight and obese people don't have a metabolism that works 100% correctly.

Rather than trying to trick the body and patching the problem temporarily, I think it will be important on the long term to understand why are you getting the extra weight in the first place, and do something about that instead.

[phil24_7]

Weigh in this evening wasn't too bad.

Start weight (this time!)

11st 6lbs

Last week

11st 9lbs

Today

11st 6lbs

So I've managed to loose some weight, keep my waist and chest exactly the same size and put muscle on my shoulders and arms...Result!

[fizzwheel]

Cycling for anyone who is fit would be 30 minutes burning about 220 calories.

I reckon its probably a little more than that. According to my HRM I burnt up 343cals on the way home tonight, 4.76 miles in 15 minutes 14 seconds. But it does depend on many variables, type of bike, hilly or flat route etc etc. The only real way to measure what you are burning is a HRM and even then they may not be that accurate...

Rai - try this website www.foodfocus.co.uk, type your height, current weight and target weight in and it'll set your calorie limit for each day, also any exercise you do you can enter in and it'll use that to adjust how much you can eat.

Remember its not just what you eat, but how much you eat of it to. Portion control is just as important as what you are eating.

[Brettus]

Haven't updated in ages but like Jabba (well done BTW!) I am feeling pretty pleased and who knows, it might help someone.

Start Date: 01/01/2010
Start Weight: 16 st 9lbs
Start Waist: 40in
Reason: Wii fit determined I was obese! (BMI 30.2 :()
Target: stop that bloody smarmy machine insulting me ;)

Target weight: 13 stone 7 lbs (gets my BMI to 24.9 a "normal" weight (I figured I'd go with this as its as arbitrary as me pulling a figure out of the air))

Current Weight: 14 stone 1lb (BMI 26.05)
Current Waist: 34in (stupid leathers don't fit now though :()


My Method (Feel free to skip this part, I'm just rambling :))
I started off making sure I ate 3 meals a day and using the wii fit , daily measurements (as it requests) and daily activity on it, after a couple of months it dwindled as I felt guilty as every time you gain instead of lose it asks you to pick a reason from 4-5 equally guilt inducing options.

Then I found a nifty website called dailyburn.com its simple to log what you eat, there is even an iPhone app which was a nice bonus for me so I started using it. you search for what you ate (most are already listed as people have created it, if not you fill in the key details (name, serving size, calories, carbs, protein and fat) and thats it. it is very quick and even if you need to add things it isn't complicated.
it then gives you nice little pie charts (mmmm pie) of your fat, carb and protein intake so that helps judge if you should be looking to change anything there. It also gives the usual calorie listing for the day (broken down into meals if you choose to select which meal you had it for)

I hadn't decided on a goal till recently. More because I expected to give in when I got bored, but if you put a goal in it will give you a calorie range as a target. then at the bottom of the page you can show your day or weeks small bar charts with blue (under) green (perfect) or red (over) which is quite a motivator.

speaking of motivators, if you have any friends on the site you can add them to your motivators (contacts pretty much) and you can use them to track progress against and keep eachother going.

There are also challenges, I'm not usually competitive but I like these. I've signed up for two of them, burn 5k calories and row 1000kms. it gives a leaderboard of all the people on the challenge and you just hit submit progress (you can just enter the distance or add the time too but they keep it simple for the basic input) and see your entry on the leaderboard. I find it a nice motivation and reason to keep exercising as I'm not an active person.

I found I was hitting the plateau a few weeks ago so I had a heavy week, making sure I was eating over 2k calories each day then dropped back to normal and I started losing again at the previous rate. It might have done that of its own accord of course but I like to think I did the right thing :-)

I now only weigh myself once a week (or two weeks sometimes)
I usually go with the dailyburn calorie range but sometimes pick my own one just to keep it interesting. I'm currently running on 1450-1600 (my lowest to be honest) and I'm surprised I'm not ravenous, is interesting to see what you can adapt to.

one of the best tips I think is to visualise the weight you have lost, 1 stone is almost 6 and a half bags of sugar! Or just over 3x 2 liter bottles of coke.

Anyway, thanks for your time, sorry for the waffle but if you are in need of a method of tracking then definitely give dailyburn.com a look. (its free of course) there are "pro" features but I'm not enough of a fitness fanatic to need them.

[anna]

Congrats on the weight loss!!

I had a look at the dailyburn, and was disappointed, everything you want to log food wise, or you want a training program for anything other then loose weight or strength, etc you need a pro account for ie; need to give them money.

I did notice however that if you want to logg MacyD´s hamburger you dont need a pro account however, logging a traditional roast chicken dinner, you need a pro account.

If you want a truly free website that logs everything and gives you the same features that the dailyburn does but entirely for free... www.sparkpeople.com

[L3nny]

I just signed up for that daily burn, the free parts seems to be okay for what I want. i.e. keep track of calories consumed.

[Brettus]

I did notice however that if you want to logg MacyD´s hamburger you dont need a pro account however, logging a traditional roast chicken dinner, you need a pro account.

Ah, I haven't tried logging complex things, I am a picky eater so don't eat too many things. for egg muffin I log the egg, the muffin and the spread, I could combine them into one item for myself though but I haven't been bothered. that all works within the confines of the free one.

Will have a look at the website you mentioned though, dailyburn was the first I found and it suited me down to the ground.

[lily]

start weight: 14st 6lbs
Current weight: 13st 1lbs
target weight: 11st


After this post on the 23rd March I have spent the past 4 months going between 13st 1lbs and 13st 3lbs and no matter what I eat and how much I exercise can't seem to get below 13st.

After really pushing myself the last two weeks with no results last monday and still being 13st 1lbs. This morning I was 12st 12lbs! :D

Now I've past that 13st bar that had been annoying me for months I have found a eating pattern that works for me, I'm not always hungry, and I'm not living on lettuce etc. :smt035

Start weight: 14st 6lbs
Current weight: 12st 12lbs
Target weight: 11st

[keithd]

I am going to join this thread! I weighed myself last night after many weeks of indulgence and shat my pants at the weight declared by my lying scales. the shatting of the pants helped lose some but i need to concentrate fully, so i shall declare my intentions on here for all the world to see....

Current weight - 16st 2lb
Target weight - 15st
Target date - Mid September

Am i being ambitious? thats about 7 weeks (til i have a beach holiday), so to lose over a stone in that time could be pushing it..?

[Brettus]

Am i being ambitious? thats about 7 weeks (til i have a beach holiday), so to lose over a stone in that time could be pushing it..?

I'd say its plausible, at the very least you will get close I think. Just have to be disciplined and have a plan to stick to, whatever method you fancy.
(Just don't starve yourself, that doesn't work for long)

2.5lb a week is quite a goal but its over a short time so I think you are in with a shot :)

Pick a time of day to weigh yourself (don't vary it as it will skew the readings)
I found being more active helped me (I'm a natural lard ass, work in IT so sit around all day)

Hopefully someone else will be along with some more advice but those are the things that come to mind.

Also well done Lily! getting past the plateaus is the tricky bit, I think it takes a bit of change to stop the body counteracting you :-)

[Owenski]

not been on much with wedding closing in and work been insane but had to come to post I've just dropped under the 11stone milestone which I'd been sitting above for what seems like forever. I seemed to plateo on 11.4 but having spent the last week trippling my gym attendance and extending my morning bike ride to be 8miles now (and still done in the same sub 30min time) its finally happened and the weight has again began to drop off. You could be mistaken for thinking I had some muscles now, very pleased and with 2 weeks to go its just the insentive I needed to see this thing through.

That said hitting my 10.5stone target looks impossible now especially as it'd be physcially impossible to cram any more excercise into my weeks.

[trumpet]

Walked 320 mls in last 64 days ' lost 16 lb,can now fit into my leathers.next aim .5 lb more to get to 12 stone.

[Owenski]

bloody hell, thats some going is that!
congratulations, I dare'nt jump back on the scales now following a heavy weekend of drink and **** food.

Any specific reason for hte weightloss trumpet?

[trumpet]

Just bordering on the obese, and i hav'nt been able to get leathers on for a year.

[DarrenSV650S]

Where is that avatar trumpet ? :)

[keithd]

I am going to join this thread! I weighed myself last night after many weeks of indulgence and shat my pants at the weight declared by my lying scales. the shatting of the pants helped lose some but i need to concentrate fully, so i shall declare my intentions on here for all the world to see....

Current weight - 16st 2lb
Target weight - 15st
Target date - Mid September

Am i being ambitious? thats about 7 weeks (til i have a beach holiday), so to lose over a stone in that time could be pushing it..?

Week one...

Current Weight - an itch under 16 stone
Weight lost - lets call it 2lbs

Done basically by diet, tried not to eat too much crap and tried to lay off the midweek beers. No exercise, other than a round of golf Saturday.

Last night I started the exercises, nothing OTT just sets and reps of sit ups press ups and bench pressing weights. Beach holiday now booked, going in 6 weeks so the target is more focussed...!! :)

[BernardBikerchick]

wooooooooooooo 5 stones for me !!!! WAS 9 STONE 13 yesterday after a poo he he hehe he !!!!!! and I've kept it off now and5 years !!!!! woooooooooooooo !!!

[BernardBikerchick]

Week one...

Current Weight - an itch under 16 stone
Weight lost - lets call it 2lbs

Done basically by diet, tried not to eat too much crap and tried to lay off the midweek beers. No exercise, other than a round of golf Saturday.

Last night I started the exercises, nothing OTT just sets and reps of sit ups press ups and bench pressing weights. Beach holiday now booked, going in 6 weeks so the target is more focussed...!! :)



phhhhrrrooooaaaaarwwww !! you hotty you !!! hmmmmmmmmmm

[L3nny]

wooooooooooooo 5 stones for me !!!! WAS 9 STONE 13 yesterday after a poo he he hehe he !!!!!! and I've kept it off now and5 years !!!!! woooooooooooooo !!!

You had a poo and a pee and lost 5 stone? That must have been one hell of a block up!!

[trumpet]

Where is that avatar trumpet ? :)


Its borrowed :rolleyes:from a site http://pixdaus.com/ full of fantastic photo's,

[lily]

Start weight: 14st 6lbs
Current weight: 12st 12lbs
Target weight: 11st

Following a couple of bad weekends, with Q being here from glasgow and us going for kripsy kremes everyday, followed by the AR, I was very happy to see that I am still below my 13st wall and that I haven't put any weight back on.

Start weight: 14st 6lbs
Current weight: 12st 12lbs
Target weight: 11st

[keithd]

Week one...

Current Weight - an itch under 16 stone
Weight lost - lets call it 2lbs

Done basically by diet, tried not to eat too much crap and tried to lay off the midweek beers. No exercise, other than a round of golf Saturday.

Last night I started the exercises, nothing OTT just sets and reps of sit ups press ups and bench pressing weights. Beach holiday now booked, going in 6 weeks so the target is more focussed...!! :)

Current weight - 15st 12lbs
Weight lost this week - 2lbs

STILL on target. No idea how I lost weight this week, Friday lager and take away, Saturday lager and pizza - altho lots of walking done around Bournemouth so maybe that helped.

Just about on course still, think weigh day next week may tell a different story however. As long as I've not gained I can handle staying the same

[BIGSTEVE]

May 2009: 25st 4lbs
Nov 2009: 22st 11bs
Jul 2010: 20st 4lbs

and still dropping, have lost 8" off my waist, was a 54" down to 46" in a year and a bit, still working at it though. The goal is to reach 17st with a 38"/40" waist in the future.