cat said:
Yep, AFAIK this is because the body is still repairing torn and damaged muscle tissue.
cat said:
Again, to the best of my knowledge, lots of reps at comfortable weights build up less muscle mass than less reps with higher weights
wot's your xp with losing weight?
- Thread starter Lt Cdr Data
- Start date
Yep, AFAIK this is because the body is still repairing torn and damaged muscle tissue.
Again, to the best of my knowledge, lots of reps at comfortable weights build up less muscle mass than less reps with higher weights
I know someone who has some pills which make him sick if he eats more than a certain amount of fat each meal. It worked for him, visible weight loss in about 2 months!
A vegi diet sounds like a good idea. It really isn't hard, I did it for 11 years and I am not fat at all! When I see people who say being a vegi is hard it's always because they are trying to eat like a meat eater.
You have to eat differently; don't use meat substitutes for every meal. Your protein should mainly come from pulses, nuts, cheese etc.. Meat substitutes have got very good now though, you can get pretty decent tasting ham, bacon, chicken, lamb... If you make a shepherds pie or lasagne use soya mince (it has almost twice the protein of Quarn mince), some of it isn't very nice so try a few brands, soak it in marmite to give it flavour, add some nuts like flaked or ground almond, mix cheese into the mashed potato. Lentil soup is very nice if you use nice spices to flavour it. There is loads you can do, just stop thinking 'I need a bit of meat in this meal'!
A vegi diet sounds like a good idea. It really isn't hard, I did it for 11 years and I am not fat at all! When I see people who say being a vegi is hard it's always because they are trying to eat like a meat eater.
You have to eat differently; don't use meat substitutes for every meal. Your protein should mainly come from pulses, nuts, cheese etc.. Meat substitutes have got very good now though, you can get pretty decent tasting ham, bacon, chicken, lamb... If you make a shepherds pie or lasagne use soya mince (it has almost twice the protein of Quarn mince), some of it isn't very nice so try a few brands, soak it in marmite to give it flavour, add some nuts like flaked or ground almond, mix cheese into the mashed potato. Lentil soup is very nice if you use nice spices to flavour it. There is loads you can do, just stop thinking 'I need a bit of meat in this meal'!
Data - pretty everything you have tried so far is absolutely the wrong way to go!
Pills, liquid diets, gut fillers, atkins, starvation, load of rubbish.
You seem to trying to achieve two things - consume less calories and increasing metabolic rate whilst not feeling hungry or lightheaded.
So, here is the best news you will have had so far.....you need to eat more!!!!
OK - take the metabolic rate rise as your first goal.
- Eat more frequently.
- Eat more protein.
- Eat more complex carbs (have a google for glycemic index)
- Excercise more.
Excercise
- Try to build muscle - dont listen to the higher reps lower weight brigade - you NEED to add muscle mass. Muscle mass is the BEST way of raising your metabolic rate.
- Add overall body strengthening (ie core back/abs excercises)
- Add longer timed aerobic (note: aerobic means 'with oxygen' - meaning you can excercise comfortably without getting to out of breath).
--Running, walking, swimming, cycling are you basic tools to achieve this.
-Later on when your body has normalised (ie you get fitter) - start adding more intensity or duration.
You WILL achieve your goals if you adhere to these simple routines, but heres the rub, you may actually GAIN weight! - The real measurements will be the mirror, your feeling of confidence, general better mood and your belt buckle tightening.
good luck //lamboy
Pills, liquid diets, gut fillers, atkins, starvation, load of rubbish.
You seem to trying to achieve two things - consume less calories and increasing metabolic rate whilst not feeling hungry or lightheaded.
So, here is the best news you will have had so far.....you need to eat more!!!!
OK - take the metabolic rate rise as your first goal.
- Eat more frequently.
- Eat more protein.
- Eat more complex carbs (have a google for glycemic index)
- Excercise more.
Excercise
- Try to build muscle - dont listen to the higher reps lower weight brigade - you NEED to add muscle mass. Muscle mass is the BEST way of raising your metabolic rate.
- Add overall body strengthening (ie core back/abs excercises)
- Add longer timed aerobic (note: aerobic means 'with oxygen' - meaning you can excercise comfortably without getting to out of breath).
--Running, walking, swimming, cycling are you basic tools to achieve this.
-Later on when your body has normalised (ie you get fitter) - start adding more intensity or duration.
You WILL achieve your goals if you adhere to these simple routines, but heres the rub, you may actually GAIN weight! - The real measurements will be the mirror, your feeling of confidence, general better mood and your belt buckle tightening.
good luck //lamboy
Lt Cdr Data said:
One word........water!
Drink AT LEAST 2-2.5 litres of water every day (without fail) and you won't feel hungry - you will find yourself eating smaller portions of everything and so eventually you will lose weight (no-one said it would be quick and easy).
Yep - agree (mostly!) with Lamboy -don't diet, just exercise regularly. If you're not into resistance / weights / gym just walk a lot more , or better still cycle or swim. As an ex marathon runner ( I couldn't run 26 metres nowadays!!) I'd go for swimming.
Get into a regular cycle that's the trick.
Get into a regular cycle that's the trick.
julian2002
Muper Soderator
since january last year i've lost 9.5 stone (25 stone down to 15st 8lb) i used the atkins diet (done correctly - read the book) to manage my diet and have done lots of excersise (mainly walking, cycling and weight lifting - with some clubbing thrown in) i've had a few slips but the trend has been downward for the best part of 1 1/2 years now.
muscle mass is very important as the more muscle you have the higher your bmr and the more calories you burn just breathing in and out - but don;t discount diet. i've gone from 49% body fat to 25% with a target of 10-15%. i'm hoping to hit this sometime around christmas.
even if i don't i feel much better for my healthier way of life and will continue this for the remainder of my days. i've just got back off a short break where i cheated like hell (what's a trip to devon without cream teas or fudge) and to be honest the first 30 seconds of eating said confections was bliss but after that i felt like shyte. this week i'll be hard back on the diet and excersise.
cheers
julian.
muscle mass is very important as the more muscle you have the higher your bmr and the more calories you burn just breathing in and out - but don;t discount diet. i've gone from 49% body fat to 25% with a target of 10-15%. i'm hoping to hit this sometime around christmas.
even if i don't i feel much better for my healthier way of life and will continue this for the remainder of my days. i've just got back off a short break where i cheated like hell (what's a trip to devon without cream teas or fudge) and to be honest the first 30 seconds of eating said confections was bliss but after that i felt like shyte. this week i'll be hard back on the diet and excersise.
cheers
julian.
Dont worry about looking like a wwf wrestler, believe me you'd need to be doing some seriously heavy weights, eating at least 100grms of quality protein every 2-3 hours and doing some serious heavy cycles of ahem, 'additional supplements'.
As a general rule of thumb work out your ideal weight in pounds. You want to be consuming 1 gram of protein for every pound, so if you want to be 150lbs you needs about 150grams of quality protein. For a good balanced diet Id go for 40% protein, 40% carbs and 20% good fats. When you stop losing weight play around with the carbs/fats. People have a downer on fats but your body uses fats for most of its energy. Egg whites, flax seed oil, olive oil, fish etc all contain excellent fats.
Split your meals up over the day, its much better to eat little and often, this will keep the metabo fired up. Eat the most carbs in the morning and taper them off over the day. Drink alot of water and exercise, espec with weights. Oh, and tons of greens, the more the better. If its white dont eat it is another rule that you can use, and substiture potatoes for yams, sweet potatoes etc if you eat alot of them.
Sadly I lost all motivation long ago but a few years back I was in seriously good condition. I had a body weight of around 14 stone with fat % in the high single figures. To MAINTAIN this I was eating around 7 meals a day and needed about 400 grams of protein. Thats alot of eggs, chicken, tuna, whey protein and salmon every day. Its a shame I dont take my own advice really.
Another excellent way of burning those fatty deposits is to do CV first thing in the morning before you eat anything. Work out your max heart rate and maintain 70% of this for 15-20 minutes, this is far more effective than doing CV at any other time.
As a general rule of thumb work out your ideal weight in pounds. You want to be consuming 1 gram of protein for every pound, so if you want to be 150lbs you needs about 150grams of quality protein. For a good balanced diet Id go for 40% protein, 40% carbs and 20% good fats. When you stop losing weight play around with the carbs/fats. People have a downer on fats but your body uses fats for most of its energy. Egg whites, flax seed oil, olive oil, fish etc all contain excellent fats.
Split your meals up over the day, its much better to eat little and often, this will keep the metabo fired up. Eat the most carbs in the morning and taper them off over the day. Drink alot of water and exercise, espec with weights. Oh, and tons of greens, the more the better. If its white dont eat it is another rule that you can use, and substiture potatoes for yams, sweet potatoes etc if you eat alot of them.
Sadly I lost all motivation long ago but a few years back I was in seriously good condition. I had a body weight of around 14 stone with fat % in the high single figures. To MAINTAIN this I was eating around 7 meals a day and needed about 400 grams of protein. Thats alot of eggs, chicken, tuna, whey protein and salmon every day. Its a shame I dont take my own advice really.
Another excellent way of burning those fatty deposits is to do CV first thing in the morning before you eat anything. Work out your max heart rate and maintain 70% of this for 15-20 minutes, this is far more effective than doing CV at any other time.
michaelab said:Since around February I've lost a stone, down from 12st7lbs to 11st7lbs. Haven't changed eating habits at all but I did start going to the gym twice a week with a personal trainer making sure I was actually putting some effort in. Also cut down drastically on alcohol which IMO was probably the biggest contributing factor to the belly I used to have
Michael.
Me too - the trainer not the alcohol. I have lost just over half a stone and dropped 3% off my body fat. An achievement considering I haven't changed my diet.
Having a personal trainer is a bit expensive - I pay £30 a session - but he works me a lot harder than if I did it myself and the gym I go to the PTs have a room for one-on-one cross-training which really allows you to concentrate and work quite hard.
mr cat
Member of the month
- Joined
- Jul 31, 2003
- Messages
- 3,375
- Reaction score
- 5
yeah, motivation...but saying that, I did a bit of training last night and some shadow boxing!! got a long stretchy band with handles on - so, it's ideal for placing under my left heal and I'm able to walk around and it gives a fair amount of tension whilst I shadow box...
T-Bone and Lamboy have got it about right with regards to the best way to loose fat. But it does all depend on if you want to gain muscle mass. If you're aim is just to loose weight (of any kind) then you're better off with cardio and moderate weight training rather than heavy low rep weight training schemes (as in 3x6 etc). By moderate I would go for something like 3 or 4 sets of 10-12 reps of basic compound movments, (ie Squats, Deadlifts, Dips, Bench press etc - but get guidance from someone who knows proper technique), as these will use the most muscles ,thus burn the most calories, and strenghten your core too. For most people not in to weight training this is more than enough anyway to build a bit of muscle mass to aid fat loss. After that it's just about eating a healthy balanced diet with moderate levels of good fats, (as T-bone mentions stick mainly to EFAs), and keep your calorific intake in deficit vs what your body requires and then you'll drop the weight. Eat at least 5 times a day and drink plenty of water.
GTM
GTM
well just over 2 years ago i joined the gym and went reguly after the first i hadnt touched my diet and well i had creaped up to 17stone when i was on holiday i relised how bad it looked so when i got back i decieded that was it and rearanged my eating.
So from that point I reduced what I was eating bot not by that much more of a change so i used complex carbs in teh morning and midday, then tried to cut out or reduce things like pasta and potatos in the evening, very quickly i lost weight and then it started to slow down and would stop now and then.
the best thing to think about is if you have a healthy diet with the right food you wont want to pig out as much the same with regular excersice it lowers stress and make you feel good about yourself.
now I weigh about 13stone so lost 4 stone in total over the last year. and i feel a lot better about myself for doing it, its just some of my clothes are way to big now.
So from that point I reduced what I was eating bot not by that much more of a change so i used complex carbs in teh morning and midday, then tried to cut out or reduce things like pasta and potatos in the evening, very quickly i lost weight and then it started to slow down and would stop now and then.
the best thing to think about is if you have a healthy diet with the right food you wont want to pig out as much the same with regular excersice it lowers stress and make you feel good about yourself.
now I weigh about 13stone so lost 4 stone in total over the last year. and i feel a lot better about myself for doing it, its just some of my clothes are way to big now.
