View Full Version : Getting Fit..
Hey Guys,
noticed more and more people on this board are trying to get more active/fit.. Just figured it would be good to share tips, help motivate each other and gain better insight to developing better eating habits/training/workout schedules. :woot: any thoughts? :D
SupraStar 3000
03-01-06, 13:08
I'm not on a diet and I don't intend to join a fitness centre but I havn't had Mcdonalds, pizza, indian, chinese or any fast food for over 4 months. Also my drinking is down to a minium.....
I call this the "CASH" diet
CASH = Can't Afford it, Supra Habbit
I'm not on a diet and I don't intend to join a fitness centre but I havn't had Mcdonalds, pizza, indian, chinese or any fast food for over 4 months. Also my dinking is down to a minium.....
Dinking? :looney:
i just had a sausage roll and a cream doughnut, but i resisted the temptation of someone making me a coffee and WALKED to the kitchen myself:p
SupraStar 3000
03-01-06, 13:31
Dinking? :looney:
yea, its like drinking but smaller :whistle: :scare:
sooper-supra
03-01-06, 13:32
Walk to/from the pub. :)
:yeahthat: thats the best one :D
sooper-supra
03-01-06, 13:37
:lol:
edd you fat shit, it must be your glands then!!!!!:tomato: :faint: :nyah: :devil:
tt steve
Walk to/from the pub. :)
Isn't it WALK to / STAGGER back.
SupraStar 3000
03-01-06, 13:56
edd you fat shit, it must be your glands then!!!!!:tomato: :faint: :nyah: :devil:
tt steve
lol, Nothin wrong with my gland-icles mate.
.....maybe alittle under sized and under used, but thats it!! :shrug:
sooper-supra
03-01-06, 14:01
Isn't it WALK to / STAGGER back.
both seem to me a excercise :d
lol, Nothin wrong with my gland-icles mate.
.....maybe alittle under sized and under used, but thats it!! :shrug:
lol
:yeahthat:
Anyway :rolleyes:
You dont need special diets, powders and fruity milkshakes to lose weight. All you need is a pair of running shoes and motivation. I was 12st 7lb for about a year. Then started watching what i was eating. start by cutting out chocolate or cakes. Replace snacks (crisps etc) with a fruit or a smoothie (made from skimmed milk, a fruit and a tablespoon of natural low fat yogurt, mixed up). That definately feels a hole and tastes nice.
After 2 months i've dropped down to 10st 12lb. Now its easy for me to see how my body reacts to food. I used to be able to eat a full maccy d's meal, now, i'll struggle.
That's another thing - Dont overfill yourself. If you feel full, stop. Don't force yourself.
That's my 2p worth. Now back to the doughnuts :looney:
:yeahthat:
Anyway :rolleyes:
You dont need special diets, powders and fruity milkshakes to lose weight. All you need is a pair of running shoes and motivation. I was 12st 7lb for about a year. Then started watching what i was eating. start by cutting out chocolate or cakes. Replace snacks (crisps etc) with a fruit or a smoothie (made from skimmed milk, a fruit and a tablespoon of natural low fat yogurt, mixed up). That definately feels a hole and tastes nice.
After 2 months i've dropped down to 10st 12lb. Now its easy for me to see how my body reacts to food. I used to be able to eat a full maccy d's meal, now, i'll struggle.
That's another thing - Dont overfill yourself. If you feel full, stop. Don't force yourself.
That's my 2p worth. Now back to the doughnuts :looney:
Thats a big loss -well done!
As well as the the above, could I ask how much running you have been doing and what sort of a training regime you have followed?
well, I run 5k three times a week (on a runner, at varying gradients and speeds) and go on the cross trainer for a pre-programmed hill thingy, three times a week... a few sit-ups and a few press ups and I basically eat and drink what I want.... the whole thing takes about an hour... and I miss out the traffic on the way home.. I've lost 4 stone in the last nine months doing this and haven't bothered with any weird diets... I'm a bit of a pasta/rice addict, so that's possibly helped...?
But their right, it's motivation, my advice is get an mp3 player, fill it full of Guns n' Roses and the nastiest gangsta rap money can buy and get down the gym....
well, I run 5k three times a week (on a runner, at varying gradients and speeds) and go on the cross trainer for a pre-programmed hill thingy, three times a week... a few sit-ups and a few press ups and I basically eat and drink what I want.... the whole thing takes about an hour... and I miss out the traffic on the way home.. I've lost 4 stone in the last nine months doing this and haven't bothered with any weird diets... I'm a bit of a pasta/rice addict, so that's possibly helped...?
But their right, it's motivation, my advice is get an mp3 player, fill it full of Guns n' Roses and the nastiest gangsta rap money can buy and get down the gym....
Another good bit of advice there. I too could do with losing about 4 stone (or possibly more :whistle: ) and think that the cardio side may be my best option. Those of you who have met me would never believe it but up to about 6 years ago, I was running on average 35 miles per week with a long run on a Sunday amounting to 10-15 miles. I now struggle to run to the toilet before peeing myself! :D
Unfortunately, age and injury catch up with you but I am determined to lose weight again and regain some semblence of fitness.
If you're over weight and want to loose it then you need a lifestyle change, not a diet.
If more people cooked proper food, rather than munching on take-aways and microwave rubbish, then they wouldn't have to go to the gym to try and loose weight, it's a viscious circle.
I suppose I'm lucky, I've never liked junk food. I'd much rather have a bowl of noodles than a burger. I love a beer though, but like I said before the walk to the pub takes care of that :D
I like cooking too, I get to play with really sharp knives :)
Unfortunately, age and injury catch up with you but I am determined to lose weight again and regain some semblence of fitness.
Do you like Thai food? It couldn't be healther and is the best tasting food I've ever had. Change your eating habbits and you're half way there....
Do you like Thai food? It couldn't be healther and is the best tasting food I've ever had. Change your eating habbits and you're half way there....
I love Thai food and Cantonese too but living on my own has the drawback of having to cook for myself and my Thai and Cantonese culinary skills leave a lot to be desired.
Im doing quite well at the mo... 6'0". I was 14st with 19% BMI now im 14St with 15% BMI.... My secret was easy.....
Smaller meals, NO sugar and I mean NO granulted sugar (Silver spoon yellow top sweetner in tea, cereal etc, Diet Coke), No Alchol at all, 1/2 usual intake of red meat.
3 months and im a very different person.
PS this was with Little or no exercise. But just using my home Gym
Thats a big loss -well done!
As well as the the above, could I ask how much running you have been doing and what sort of a training regime you have followed?
Cheers mate :thumbs:
I joined the gym and used to do the following 4-5 times a week (usually after work):
10min warm up on the treadmill
10-15min variable running (1min slow, 1 min sprint)
10min on the bike at a steady easyish pace
Sometimes 10min rowing
Then onto weights
After that i used the pool and would do 20 laps casual breast :looney: stroke
Then sit in the Jacuzzi
I do a lot of chest, arms and ab exercises. Lately dips, pull ups etc.
I now do 100-200 press-ups, wide grip and close grip, every night and 200-250 sit-ups every other night.
So i do recommend running, as you can see from SonicSoop's achievement. Well done mate! Thats fab! :OK:
cheers mate... it's changed my life a bit.... ;)
I love Thai food and Cantonese too but living on my own has the drawback of having to cook for myself and my Thai and Cantonese culinary skills leave a lot to be desired.
So did mine at first, but you have to start somewhere.
You can get loads of very good, and very simple recipes from the web. To be able to cook all you need to do is be able to read, the rest is just practice. Asian supermarkets, and most super markets will have everything you need to start. I wouldn't bother with stir fry packet sauces, they taste terrible and are full of sugar anyway. Cooking for 1 is no different to cooking for 2, 3 or 4. Just means less of it.....
Change of diet and lifestyle is a must but in the short term these stackers work a treat not for long term use though http://cgi.ebay.co.uk/Stack-2-Original-Fatburner-Diet-Pill-Weight-loss_W0QQitemZ7208423247QQcategoryZ21561QQssPageNameZWDVWQQrdZ1QQcmdZViewItem
mikeyb10supra
03-01-06, 15:12
If you're over weight and want to loose it then you need a lifestyle change, not a diet.
If more people cooked proper food, rather than munching on take-aways and microwave rubbish, then they wouldn't have to go to the gym to try and loose weight, it's a viscious circle.
I suppose I'm lucky, I've never liked junk food. I'd much rather have a bowl of noodles than a burger. I love a beer though, but like I said before the walk to the pub takes care of that :D
I like cooking too, I get to play with really sharp knives :)
Agreed this is very important, I would recommend some high intensity weight training as well.....I know a lot of people think they are training hard but they are actually training no where near to 100%.....intensity is a very hard thing to achieve in the gym as the mind stops you breaking this barrier....this approach has kept me trim for as long as I can remember...try and walk as much as possible and also hop on the rowing machine or bikes 1-twice a week to keep the ticker in shape as well
On the above I would reccomend staying away from all types of supplement, there is nothing better than proper foood and hard excercise, all these supplement people are in the game for a quick buck with there revolutionary protein shakes etc etc....only one I would ever use is creatine but only in two month cycles to give the old kidney/liver a rest and keep up the water intake too
mikeyb10supra
03-01-06, 15:18
Cheers mate :thumbs:
I joined the gym and used to do the following 4-5 times a week (usually after work):
10min warm up on the treadmill
10-15min variable running (1min slow, 1 min sprint)
10min on the bike at a steady easyish pace
Sometimes 10min rowing
Then onto weights
After that i used the pool and would do 20 laps casual breast :looney: stroke
Then sit in the Jacuzzi
I do a lot of chest, arms and ab exercises. Lately dips, pull ups etc.
I now do 100-200 press-ups, wide grip and close grip, every night and 200-250 sit-ups every other night.
So i do recommend running, as you can see from SonicSoop's achievement. Well done mate! Thats fab! :OK:
you need only do this twice a week mate, seriously, I once trained like this and ended up overtraining and losing all my gains
your body releases hormones that actually eat into you muscles if you are overtrained
Rest on the other days or do some cardio
Watch what you eat.
Get into a routine with your foods.
Eat smaller meals throughout the day. Eating five or six smaller meals rather than three large meals helps to keep your metabolism revved up!
It also helps to fill you up over the course of the day, making a binge session less likely.
Getting into this kind of routine will help get your metabolism going. If you over work your body with food binge eating your digestive system never gets a true chance to rest as it will work throgh the day and even when you are sleeping.
Go swimming. Great excersice and does not create the stress on your body that running cause. Get a bike if you don't have one and go for a ride instead of taking the Supra out...
I am getting my metabolism sorted first this year and swiming before I get into the gym again. I am also weening off the ciggies. Only had 6 since new years day.......... and it sucks but hey I have pwromised my boy I would give up and start getting fit again.
Had one of those heart warming moments over christmas where he asked me to stop smoking and start going back to gym and my martial arts, brought a tears to my eyes:cry:
:with a fruit or a smoothie (made from skimmed milk, a fruit and a tablespoon of natural low fat yogurt, mixed up). That definately feels a hole and tastes nice.
Does it??? 'll take your word for that ;)
My advice would be to find whatever works for you and stick to it, sticking to it is the key.
I got the advice about the small-and-often meals and it really works. I also started running and doing some weights. Nothing as crazy as what's been posted up here and not as regular but I assure you it has an effect! I've noticed changes in myself, first off it was the recovery rate and then I found I could run much further as long as I kept my motivation and good old PMA while running. Then I noticed the layer of fat on my legs has pretty much gone and there is some muscle definition elsewhere - yay :D I'm still shit at pressups though, 200 a night? :faint: My excuse is it's much tougher when you are tall cos of leverage and natural bodyweight and mumble mumble
Oh, and do it for yourself, not to try and do more training than anyone else not matter how inadequate Ceptik makes you feel :tongue: :D
-Ian
Also... set yourself a goal, and if it's a long way off (like some of you have lost!) then break it down and work to each one in turn. i.e. wanting to lose 60lbs... take it 10lbs at a time. Less mentally challenging.
Does it??? 'll take your word for that ;)
:blush: ;)
hmm Im starting out on this too.
but any advice for someone who can't run ! honest I hate it.
mikeyb10supra
03-01-06, 15:44
no pain no gain.....get your mp3 player on and start sweating :giveup:
hmm Im starting out on this too.
but any advice for someone who can't run ! honest I hate it.
I used to aswell mate. Start on the bike, rowing or swimming. get your stamina up and after a while, start light jogging. Work your way up slowly
I've lost 40lbs last year and didn't exercise once... I hate it and would never ever stick to it so I know it's pointless starting.
I have horses so it's not like I slob about I just can't stand forced exercise.
no pain no gain.....get your mp3 player on and start sweating :giveup:
:yeahthat:
Best present i ever got....
MP3 player - it's a godsend, I don't think I could run without one.
-Ian
I've lost 40lbs last year and didn't exercise once... I hate it and would never ever stick to it so I know it's pointless starting.
I'd rather do 20 minutes of hell than not eat nice food for weeks :D
-Ian
As already mentioned in this thread, you wont get anywhere without willpower.
Ignore all the bs diets and stick to low fat high fibre.
Don't start running straight away if you haven't been very active start by using a run - walk program(if you want i will pm you the details. Also start lifting some light weights as muscle will help with the fat burning process.
It is pretty much common sense really.
I managed to lose 6.5 stone (16 stone down to 9.5 stone)over a year by using the above method i became extremely fit and went on to join the army.
Mind you i lost the weight a bit too quickly! My nickname used to be Cartman :ecstatic:
Good luck, oh and dont weigh yourself more than once a week and do it at the same time of day(after a crap always helps :rlol: )
I managed to lose 6.5 stone (16 stone down to 9.5 stone)
Blimey! Thats a big drop!
Can i ask...How tall/old are you?
Blimey! Thats a big drop!
Can i ask...How tall/old are you?
I am 5 ft 6" and i was 18 at the time.
Thats impressive. Well done!
I did that at 18 - went from 15st to 10.5st! Just watched what I ate and cut out all the crap, learned to read food labels and avoid the garbage. Got off sweets and rarely eat them now.
Balanced out around 12 now, though not after xmas :innocent: so into brisk walks at lunch, no more crappy food and out on the MTB twice a week. Should soon sort it all out :D
well, I run 5k three times a week (on a runner, at varying gradients and speeds) and go on the cross trainer for a pre-programmed hill thingy, three times a week... a few sit-ups and a few press ups and I basically eat and drink what I want.... the whole thing takes about an hour... and I miss out the traffic on the way home.. I've lost 4 stone in the last nine months doing this and haven't bothered with any weird diets... I'm a bit of a pasta/rice addict, so that's possibly helped...?
But their right, it's motivation, my advice is get an mp3 player, fill it full of Guns n' Roses and the nastiest gangsta rap money can buy and get down the gym....
That's pretty much what i was doin dude, i'd put on weight since last summer, the glandular fever added a bit more. Before i stopped the gym a couple of months ago when i had exams, i was doin 6 miles on the cross trainer 3 times a week plus targeting other smaller and larger muscle groups. Make sure the gym staff watch you to make sure you're doin everything right and not just wasting time. My goal isn't particularly weight loss, although droppin a stone would be nice.
I'm a pasta/rice addict too, in fact that's all my evenin meals are (with skinless chicken and sauces, yes Mr B Uncle Ben's :D). Drink lots of water during the day, i've swicthed to skimmed milk (tastes better!) and cut out salt and sugar too. No shakes or gimmicks etc, let yourself have a treat now and then (my vices are cheese and malt loaf, yum).
If you want inspiration / advice, look at the John Stone Fitness forums http://forums.johnstonefitness.com/
I did that at 18 - went from 15st to 10.5st! Just watched what I ate and cut out all the crap, learned to read food labels and avoid the garbage. Got off sweets and rarely eat them now.
Balanced out around 12 now, though not after xmas :innocent: so into brisk walks at lunch, no more crappy food and out on the MTB twice a week. Should soon sort it all out :D
If you cut all the crap inbetween your ears then you'd lose another 10 stone :nyah:
My advice??
1) cut down on the junk food
2) cut down on fats, salts and sugars
3) cut down on booze:taped:
4) don't "diet" - most are dull and a waste as once people reach their target weight they just put it all back on again:thumbdown
5) increase your daily activity levels - walk more, park further away from work, run/jog up stairs, buy a dog (needs walking twice a day - dog owners are something like 20% lower risk of CHD!!)
6) find an exercise programme/activity you enjoy - fitness shouldn't be a chore:D
7) get an MP3 player or train with a friend
8) train with a friend anyway - you can then motivate each other
9) learn to listen to your body. No pain no gain is bollox!! :haha: No pain = no injury:D
10) set goals (short term) and targets (longer term) and record progress
11) buy a heart rate monitor and learn how to use it (works like a cars rev counter)
12) don't stress and ENJOY LIFE:D :D :D
This is an abbreviated version of advice I give to clients (I work P/T as a personal trainer) and teach to my students (I also teach Sport and Exercise Science at college:D ). There is plenty more valuable advice around (on here and elsewhere) - find what works for you and don't be fooled by "scientifically proven" stuff or quick-fix pills, potions or powders - fitness can be hard work but it should also be fun.
Well that's put us in our places then!
Very good advice there Chris
terribleturner
03-01-06, 17:35
This is a really good thread, just about to take up snowboarding to ease me into doing more sport again. I really really hate jogging/running and find it hard. Cycling and Rowing i really should get back into, but read somewhere that 1/2 hour breast stroke is worth 400calories so may try and do that too.
Great advice and encouragement here :thumbs:
I have just got back from my 3.5 mile brisk walk. To most of you that would seem to be crap but believe me, to someone who has put on as much weight as me, it is an achievement to have kept this up daily since Boxing day.
but read somewhere that 1/2 hour breast stroke is worth 400calories so may try and do that too.
And so much more fun than sports:D :D
PS If you're taking up snowboarding it's better to start getting fit first - that way you can concentrate on sliding down the white stuff with a tea tray strapped to your feet LOL
Very good advice above.
A heart rate monitor was one of the best things i bought, it probably seems daft but it actually helped motivate me and also helped to concentrate my mind on what i was doing.
Aye heart monitors are fun. I do a lot of timed run, try and beat my best etc. Really works you 100%, and nothing better than sending your heart rate past 200 in the process :D
...1/2 hour breast stroke is worth 400calories so may try and do that too.
About 40,000 calories if she's not co-operative!
And just to counteract the possible gain of that half hours effort: a 4-finger kitkat, 400 calories, consumed in about 30 seconds. Abandon all hope, yea who enter here!!!
I just measure my satisfactory size by whether I can still fit the same pair of trousers comfortably. If I can't, it's easy to crash a couple of kilos on my special patentable(?) "Eat less you fat bastard" diet - who cares if they come back, coz I can crash again... The difficulty only comes in if you let yourself get way past the mark.
whitesupratt
03-01-06, 19:08
Im 22, I drink a few pints most nights, and thurs/fri/sat/sun go out clubbing pubbing hardcore, pints, shots, mixers...i also fry pretty much all my food, steak, fry ups, eat kebab, take away pizza every week at some point...also smoked about 30 a day until about october.
Im about 12.5 stone and 6ft, so not overweight really, but every organ will probably pack up early i would think! but i do go to the gym 3 times a week!
:yeahthat:
Anyway :rolleyes:
You dont need special diets, powders and fruity milkshakes to lose weight. All you need is a pair of running shoes and motivation. ...
I'll second that. Don't believe any "Get Fit Quick" schemes or magic products. There is no replacement for getting out there and getting on with it.
My advice would be to join a group of like-minded people. I myself am a member of a running club which means that at least once a week I'm out there running with a bunch of people who all want to run as well. (Saying that I'm not short of motivation as I'm a marathon runner)
As of tomorrow I've got two months planned of no drinking and I shall be trying to do at least 30 miles a week running. Then a marathon in April and another in May.
...And for those who are wondering how to get rid of 'love handles', the only way i found was to lose your overall body fat. You cannot spot-reduce love handles, you gotta lose it all round im afraid. Its worth it if you are concious about them.
I was, not anymore :D
Here's a thing. My stepfather has been over 20 stone since I've known him. This past year he has lost a lot of weight. From 26 stone down to 18.5
He is now only 1 stone and 1 inch in beltsize larger than me! I am shocked. I hadn't seen him since last Xmas and well, I'm not often lost for words but on this occasion I was. He has been on a diet worked out for him by his doctor. This, plus his active work, have really worked.
He has been on a diet worked out for him by his doctor. This, plus his active work, have really worked. 'diet' + activity = sustainable weight loss:respekt: :respekt:
With exercise/activity the body's metabolism is kept at a higher level than if one is sedentary. Add in some carefully planned exercise to strengthen muscles and the effect is accelerated because muscle tissue needs lots of calories in order to sustain itself - this is why bodybuilders eat so much yet have body fat percentages of around 5% (the average for a male 30yr old is nearer 20%!!). Also, by exercising, the bodys metabolic rate increses not only during the exercise but remains elevated for some time afterwards.
Also, as people get fitter, they become more confident and body conscious so tend to hold a better posture, thus improving appearance:rtfm:
I was planning on starting my diet today.
Then some b'stard went and bought a Chinese take-away . . .
If you cut all the crap inbetween your ears then you'd lose another 10 stone :nyah:
Not likely mate, only a couple of pounds worth in there!!! :cry:
Max Headroom
03-01-06, 22:32
Isn't it WALK to / STAGGER back.
More exercise on the way back as you cover at least twice the distance that you did going:yes:
I was planning on starting my diet today.
Then some b'stard went and bought a Chinese take-away . . .
....enjoy the Chinese but get up at 6am tomorrow and run for an hour!
Can't stand the gym or jogging. I like to be learning something and find I am more motivated when training as part of a group. Took up a martial art.
As has been mentioned a number of times in this thread, it's about finding something works for you....
Thing is, if you are going to exercise to lose weight then you have to be prepared to do that FOREVER. If you cut out fat to lose weight you have to be prepared to do that FOREVER. This goes for everything, thats why it sucks.
omg, i tried tuna for the first time last night (considering it has over 27g of protein and less then .3g fat per 100g)... i almost threw up after the first bite.... how the heck can anyone down that :shrug: ... now i just need to find a good source of protein... :(
Supra_Nish
04-01-06, 09:42
omg, i tried tuna for the first time last night (considering it has over 27g of protein and less then .3g fat per 100g)... i almost threw up after the first bite.... how the heck can anyone down that :shrug: ... now i just need to find a good source of protein... :(
Mix with mayo, put it on toast, grill then eat.
I usually have 2 cans across three toast, excellent source of protein.
Your other option is to mix it with pasta (can barely taste it in there) or have it with a jacket potato.
(I'm assuming your not trying to lose weight but use the protein to gain muscle?)
Jspec Germany
04-01-06, 09:44
omg, i tried tuna for the first time last night (considering it has over 27g of protein and less then .3g fat per 100g)... i almost threw up after the first bite.... how the heck can anyone down that :shrug: ... now i just need to find a good source of protein... :(
There are many excellent protein sources out there. You just have to look.
When you say Tuna do you mean from a can or fresh?
From a can can only be consumed covered in mayo.... which defeats the point if you are cutting back on fat.
Jspec Germany
04-01-06, 09:55
Some small additions from another fitness freak:
Use wheat products (bread/wraps/pasta).
Use olive oil when you cook and not too much.
Try to eat the majority of your complex carbs in the morning.
and follow everything Chris has written. It's spot on advice.
Mix with mayo, put it on toast, grill then eat.
I usually have 2 cans across three toast, excellent source of protein.
Your other option is to mix it with pasta (can barely taste it in there) or have it with a jacket potato.
(I'm assuming your not trying to lose weight but use the protein to gain muscle?)
yep, out of the can ..... i've worked out i'll need to consume atleast 140g of protein a day.... yes, to build more lean muscle.... i'm already having 2 protein shakes a day... :blush:
Thing is, if you are going to exercise to lose weight then you have to be prepared to do that FOREVER. If you cut out fat to lose weight you have to be prepared to do that FOREVER. This goes for everything, thats why it sucks.
You should find that as you become fitter, and especially if you add some muscle , your body will have a higher metabolism for burning fat, even whilst your sat down. Meaning that you'll keep yourself trim without having to do so much exercise. It's the first steps - loosing the extra pounds that most people find hard.
I exercised like mad trying to get myself into the fire service and never really droped much weight or chub. I'm not really overweight, but just wanted to be much more trim.
I then splashed out on a natty heart rate monitor and ook some advise from some serious atheletes. They advised me to keep my heart rate down to around 135 - 153. I suddenly found jogging much easier - I hardly break a sweat, but the weight fell off!
All of a sudden mates were commenting on how fitter I looked (christ - that sounds a bit :limp: )
My advise would be to buy a HRM, and concentrate on not getting your heart rate too high.
AFAIK the logic behind it is: Below 80% of your maximum you will burn mainly fat, as your body can turn your fat supplies into energy to keep the muscles going.
Above 80% and your body needs to turn to carbs to produce the energy (carbs burn faster than fat) hence why if you push too hard it will take a lot longer to trim off the extra pounds.
Too many times have I seen over-weight people bright red in the face training till they are dripping wet.
Give your self a break! train lighter and trust me you'll see the results much quicker.
Ohh to calculate your approx maximum its 220 BPM - Your Age. For me it 220 - 28 = 192 BPM
80% of 192 = 153 BPM
Jspec Germany
04-01-06, 10:02
You sir, are correct. For burning fat, you want to be in the aerobic range, which is 60-80% of your max using the above calculation, for 20-30 minutes, 3 times a week at a minimum.
Not disputing that at all, just saying you have to stick to anything you change forever.
Green Peace
04-01-06, 10:25
Forgive me, havent read all the posts..too much energy involved having to click the mouse...so sorry if this has already been mentioned but I always use the stairs and not the lifts even if its 10 floors, also i use the stairs on tubes instead of the esculators...im back to the gym...well....Monday as having a detox first:p
mikeyb10supra
04-01-06, 10:44
omg, i tried tuna for the first time last night (considering it has over 27g of protein and less then .3g fat per 100g)... i almost threw up after the first bite.... how the heck can anyone down that :shrug: ... now i just need to find a good source of protein... :(
Chicken breasts
Turkey
Bakes beans
Milk
Nuts "Ooo err"
All good sources of Protein
mikeyb10supra
04-01-06, 10:47
yep, out of the can ..... i've worked out i'll need to consume atleast 140g of protein a day.... yes, to build more lean muscle.... i'm already having 2 protein shakes a day... :blush:
You dont need the shakes or that amount of protein......you will put strains on your liver and kidneys consuming that amount....your body will just dump what it does'nt need and you will usually piss out the excess
All bodybuilders get sucked into believing all this protein is needed, these protein wonder shakes are loaded with sugar of all kinds and will end up worse case scenario making you diabetic (happened to a freind of mine)!!
Stick to a balanced diet and add more calories to your diet for some bulk muscle, add vegtables and potatoes or rice for the extra calories, and loads of water.....2L + if you can manage it
Supra_Nish
04-01-06, 11:35
Mikey is right, that is alot of protein.
Unless your a fairly advanced bodybuilder most of that will pass straight through you.
If your starting off the main thing you need is calories, in the form of carbs.
Shakes are good in moderation, but you need the right type. Those high in sugar really aren't good.
Some good advice on here guys :)
Started in earnest this morning - breakfast (at Belfast Intl departure lounge!) comprised of fruit salad and yoghurty cereal thing, eaten whilst the missus sat opposite with a fry-up. Evil woman.
Personally, I'm aiming to lose a stone and a half for my wedding in April :D
How can anyone not like Tuna? :shrug:
no its just a really bland protein which you mix with skimmed milk.... has no flavours and is very low in carbs with very low fat.... i have plenty of chicken in my food range....
this is the first time i've stuck to excercise for so long (almost 7 months) and before this, i never jogged, did weights or anything.. (trust me, running 100meters was big challenge for me when i started.... i can go over 4km now without breaking a sweat).... motivation for me is seeing change, i love looking at myself every few weeks and seeing the diffrence... having said that, i still eat the same i always did... cakes, biscuits are my vice (i limit these now) .... but i drink loads of water during the day and atleast 1 liter when working out.... have 2 protein milkshakes... and 1 dose of creatine aswell a day...
Im just looking to bulk up even more, and during the last few weeks/2 months before june (summer ;) ) work more on definition (low weights, high reps ??)...
interesting to see the varing points people have made :) ... keep it up folks :D ...
Supra_Nish
04-01-06, 12:15
Im just looking to bulk up even more, and during the last few weeks/2 months before june (summer ;) ) work more on definition (low weights, high reps ??)...
interesting to see the varing points people have made :) ... keep it up folks :D ...
Did/doing the same thing as you mate, on the definition bit now, going great on arms, shoulders, chest, legs everywhere, except my stomach!
I used to have a solid six pack, jeez having difficulty getting that back after bulking up!
One tip for you, keep doing work on your abs the whole way through, I left mine really late and paying for it now! :faint:
Not disputing that at all, just saying you have to stick to anything you change forever.
I agree if you have weight problems and dont like it you have to change your lifestyle permanently thats the only way to resolve it.
My tip for cutting body fat is cardio exercise in the morning before breakfast that def works...and no carbs in the evening (potatos rice etc).
How can anyone not like Tuna? :shrug:
cos it stinks!!!!!!!!!!
Im now aiming for the 'bicep vein'. Its all to do with how lean your muscles are. Some people have them and hardly work at them at all. Others find it hard. Im the latter
cos it stinks!!!!!!!!!!
Mmmm, fishy..:rolleyes:
mikeyb10supra
04-01-06, 12:41
Did/doing the same thing as you mate, on the definition bit now, going great on arms, shoulders, chest, legs everywhere, except my stomach!
I used to have a solid six pack, jeez having difficulty getting that back after bulking up!
One tip for you, keep doing work on your abs the whole way through, I left mine really late and paying for it now! :faint:
Secret to a six pack is stripping the fat of your belly so the obliques/abdominals are showing, dont concentrate on the situps you need only do 2 sets of 20 twice a week if that...maybe 2 sets of twenty once a weeks (dont forget your abdominals act as stabalizing muscles when your benching, using the shoulder press etc so are constantly working therefore need little stimulation!!....if you can get more than 20 reps in each set put some weights on your chest while your doing them....anything over this you are building endurance and not muscle size/strength
Everyone has a six pack but have a layer of protective fat covering the muscles so its not visable, concentrate more on your cardio to strip this fat away and I will gaurauntee you will see results ;)
Mmmm, fishy..:rolleyes:
minging.....:scare:
Secret to a six pack is stripping the fat of your belly so the obliques/abdominals are showing, dont concentrate on the situps you need only do 2 sets of 20 twice a week if that...maybe 2 sets of twenty once a weeks (dont forget your abdominals act as stabalizing muscles when your benching, using the shoulder press etc so are constantly working therefore need little stimulation!!....if you can get more than 20 reps in each set put some weights on your chest while your doing them....anything over this you are building endurance and not muscle size/strength
Everyone has a six pack but have a layer of protective fat covering the muscles so its not visable, concentrate more on your cardio to strip this fat away and I will gaurauntee you will see results ;)
:amen:
mikeyb10supra
04-01-06, 12:48
:amen:
Ha Ha Mr motivator eat your heart out ;)
supra-alex
04-01-06, 12:53
im a tennis player, play for 2-3 hours on concrete court not astro, that'll do you good.
dont eat heavy carbs after 6pm ie.rice, potatoes (save them for midday)
i eat chicken and vegetables in the evening. all the body needs then.
Supra_Nish
04-01-06, 13:34
Yeah i know cardio is the only real way, I'm trying to strike a balance, get lean but not loose too much mass.
Its trial and error at the moment, I've varied my bodyweight between 68 and 78kgs, trying to find a suitable middle ground.
I'm lucky in that i can quite easily put on or shed weight as I've been training for a while so know what needs to be done.
Abs are eluding me though, for example, i have the bicep vain, hell i have one going up the front of my shoulder in towards my chest, looks like a friggin cable delivering NOS or something!
Its due to my lack of cardio, I only gave up smoking about 3 months ago, the whole running without keeling over after 2mins is still new to me :p
I'm trying to strike a balance, get lean but not loose too much mass. :p
Thats like finding the holy grail!!! :D :D
Supra_Nish
04-01-06, 14:34
Thats like finding the holy grail!!! :D :D
In that case I think I'm lost :D
A decent mix of CV (cardio-vascular) work and ressistance/weight training works wonders mate:D
You can also try doing resistance work whilst standing on a balancing platform (the ball with a plate around it - can't think of its name). Make sure the weights aren't too heavy cause your gonna be working much harder.
This is great for working your core muscles (stomach, lower back, etc).
Supra_Nish
04-01-06, 15:09
yeah seen the balancing stuff. It does work.
I've started doing dumbell presses etc with my back on a ball, takes alot of concentration and works core muscles hard.
Considering martial arts or similar if i can find the time.
I have a 4 pack, though the middle two arent quite square lol, bottom two are MIA.
Well, i'm exaggerating, they are there, just not as defined as I'd like.
Not sure I'm willing to give up cakes and doughnuts etc for that though.
Not sure I'm willing to give up cakes and doughnuts etc for that though.
This is the thing isn't it? At what point do you actually enjoy yourself... or even, what is more important... AND who are you doing it for? Why do men want a 6 pack?
This is the thing isn't it? At what point do you actually enjoy yourself... or even, what is more important... AND who are you doing it for? Why do men want a 6 pack?
I tried for a 6 pack started to look really drawn in the face just wasn't worth it in the end......
This is the thing isn't it? At what point do you actually enjoy yourself... or even, what is more important... AND who are you doing it for? Why do men want a 6 pack?
I done the 'Abs diet' for 6 weeks. Not really a diet but just literally cutting the crap out and eating healthy, as well as exercising of course. On that routine it allows you one day a week where you can eat anything you like. ANYTHING. This way your body is not being forced to takes huge difference in what you consume. It kind of balances it out and makes the whole thing a bit easier for you.
Me personally, im doing it for myself. I wanna look good on a beach. I suppose everyone wishes they were the perfect person. Nobody is. Well, apart from Jennifer Ellison or the entire cast of Hollyoaks but lets not go there.
Why do men want a 6 pack? Who knows? I think its something like; If a man has a 6-pack it symbolises strength and power. Some women like that and hence like the 6-pack. Though not all. My ex never liked it. Thats why im doing it now.
This is the thing isn't it? At what point do you actually enjoy yourself... or even, what is more important... AND who are you doing it for? Why do men want a 6 pack?
Because that's what the media says we need, in order to attract women? :shrug:
I'm 6'4, 17 stone and perfectly happy! no dieting for me!! I never suffer from anything but colds. I reckon my body has worked its own "fighting weight" out I never gain or lose anything.
mikeyb10supra
04-01-06, 16:11
This is the thing isn't it? At what point do you actually enjoy yourself... or even, what is more important... AND who are you doing it for? Why do men want a 6 pack?
Why do all woman want a flat stomach and small hips.....its 6 and two 3's I think, 90% of guys go into the gym with one goal to look good in my experience, being fit is only a fringe benifit for them....or is that just me:scare: **waits for abuse**
Supra_Nish
04-01-06, 16:13
This is the thing isn't it? At what point do you actually enjoy yourself... or even, what is more important... AND who are you doing it for? Why do men want a 6 pack?
For me, I like going to the gym.
I love weight training, for some sick reason I really like that feeling the next day of muscles aching as you move.
It also lets me eat anything I like, as often as I like, when starting off I used to be on shakes and all sorts, calorie intake daily of over 4000, even then i could control body fat.
So without the shakes etc I have a large playing field.
As I've quit smoking, I thought I'd see what I could do cardio and fitness wise, in my mind a good guage of that would be muscle definition and a 6 pack.
This is the thing isn't it? At what point do you actually enjoy yourself... or even, what is more important... AND who are you doing it for? Why do men want a 6 pack?
It's definately the feeling of feeling fit - There's nothing like it. Over christmas I didn't do a great deal and I've started to feel lathargic. I hate that feeling - I much prefer the feeling of coming into work after having done a 4/5 mile run.
Having a trim build is like wearing expensive clothes or driving expensive cars, it's the way it makes you feel - I guess a six pack is a fairly good guage as to how well you've done (as with chest definition).
This is the thing isn't it? At what point do you actually enjoy yourself... or even, what is more important... AND who are you doing it for? Why do men want a 6 pack?
Would i be weird in saying i do enjoy the gym? I find it relaxing in a having my own thinking time with music on kind of way...and the feeling that you get when you've finished and you know you've acheived something is cool...
ok i'll wait for the abuse!
Fight Club springs to mind.... The media and corporations trying to persuade you this is how you should look, so you're be happy....and buy into their products. It's all a load of bollocks really.
If it makes you feel good then do it.:)
Supralookin
04-01-06, 18:41
I'm currently detoxing with the help of weight watchers meals and water. Over the past week I've lost my bloated belly and am on my way to a healthier me! I have a cycle excercise thingy but I don't really use it. Plenty of sit ups and sex is enough for me!
Would i be weird in saying i do enjoy the gym? I find it relaxing in a having my own thinking time with music on kind of way...and the feeling that you get when you've finished and you know you've acheived something is cool...
ok i'll wait for the abuse!
Nope i enjoy it at times too, especially when you notice a muscles grown too :D
I don't really use it. Plenty of sit ups and sex is enough for me!
OK, so in the name of the club spirit, i'll donate myself for your....:blush:
Nope i enjoy it at times too, especially when you notice a muscles grown too :D
yeah theres no better feelin man, i hit it 5 times a week..wud be lost without it
OK - had Tuna tonight - normally I have to mix tinned tuna with salad cream to make ot bareable.
But instead of tinned I had a tuna steak - OMG it is well nice - doesn't smell or taste fishy! (the main thing I don't like about tinned tuna is the smell)
I would definately recommend it. :thumbs:
Supralookin
04-01-06, 22:15
OK - had Tuna tonight - normally I have to mix tinned tuna with salad cream to make ot bareable.
But instead of tinned I had a tuna steak - OMG it is well nice - doesn't smell or taste fishy! (the main thing I don't like about tinned tuna is the smell)
I would definately recommend it. :thumbs:
I ADORE fish. Sardines on toast is my faveourate - You all have to try it, it's gorgeous. Don't spread it on after a toaster you have to use a grill! Delicious!
folks, another question.... how many of you use a "manual" threadmill compared to an electronic one??
i get really good speed and can last much longer on an electrical one compared to a manual one (always a significant drop in average speed..... which does raise a thought when i see people run an average of 4+miles..... i find it pretty tough doing close to three miles on a manual machine..... )
Electrical treadmills have a phenomena known as the 'heel throw effect' i.e. the movement of the belt, because it is under power 'throws' the heel backwards - the best way to overcome this is to raise the inclien to a minimum of 4% - this offsets the effect. Personally I hate treadmills and exercise bikes - much prefer to be out and about. I quite enjoy Concept rowers though - I usually raise the front for a period then the rear to target the hamstrings/quads more:respekt: Really feel the burn LOL
Why do all woman want a flat stomach and small hips.....its 6 and two 3's I think, 90% of guys go into the gym with one goal to look good in my experience, being fit is only a fringe benifit for them....or is that just me:scare: **waits for abuse**
Well I suppose in a way thats kinda good, because usually unattractive men think that they should be able to date amazing women, so at least if they make an effort they deserve it more, haha.
Seriously, media is bad. It freaks me out how much people want to look at least ok, at what point did it become such a big issue?
I'm not suggesting that people shouldn't be fit and healthy btw just that a 6 pack is... well... IMHO rubbish!
I'm not suggesting that people shouldn't be fit and healthy btw just that a 6 pack is... well... IMHO rubbish!
Agreed. I find a nice "rounded" stomach is a good place to doze off when watching a film :)
Also.... and no offence to anyone here but all the guys that had 6 packs that I've known have been right ******* :D OK, not all, most. In a kind of "I'm so good, everyone look at me and love me" kinda way.
ah but thats confidance :p
Jspec Germany
05-01-06, 09:33
fit people have more and better sex.
^^^ Yeh - Just check out the size of their right arm! ;)
haha,
What level of fitness do you need to be at to have more and better sex?
ah but thats confidance :p
arrogance is the problem. Confident men are sexy.
Supralookin
05-01-06, 10:12
arrogance is the problem. Confident men are sexy.
I adore confident men. I'd rather sleep with a guy that's comfortable with himself than one who's up their arse. A good sense of humour helps, only ever met one guy that's really evr made me laugh :cry:
That goes for women too :)
Supralookin
05-01-06, 10:18
Well maybe we should hook up Nick;)
Well maybe we should hook up Nick;)
Maybe....;) Did you hear the one about the one armed dwarf and the washing machine....?
Can i have 2nd dibbs Em? ;)
So Nick, you'd rather go out with a confident munter than a stuck up stunner? Good work :)
SupraStar 3000
05-01-06, 10:32
fit people have more and better sex.
well,.... I've had no complaints this year.
That goes for women too :)
here here.... but in my experiance, even munters (women that is) tend not to give time of day to "average guys".....too much heat/ok/what ever crap they read in their spare time i guess :scare:
and before anyone says "oh but you have to meet the right person".... er... well yeah but its hard meeting new people when you have a days job... and weekends looking after your first love (be it a woman :faint: or your supra :nyah: )
Maybe perceptions are off then? If men think women do that and women think men do that, maybe it's a huge problem :D
Although there are an awful lot of ugly people around so they must be breeding somehow :D
Supra_Nish
05-01-06, 10:59
Although there are an awful lot of ugly people around so they must be breeding somehow :D
:rlol:
Funniest statement I've read in a while.
SupraStar 3000
05-01-06, 11:03
Although there are an awful lot of ugly people around so they must be breeding somehow :D
:looney: <the distant sound of dueling banjos> :tumble: :looney:
Supralookin
05-01-06, 11:10
Can i have 2nd dibbs Em? ;)
:rlol:
Supralookin
05-01-06, 11:11
Right, this calls for everyone here to post a pic of themselves in some provocative manner...
:looney: <the distant sound of dueling banjos> :tumble: :looney:
There is, she lives in Bordon.... :whistle:
Right, this calls for everyone here to post a pic of themselves in some provocative manner...
am i right in thinking you think every situation calls for that?! Seem to remember some pics on Christmas Eve in the above manner.....
SupraStar 3000
05-01-06, 11:34
Right, this calls for everyone here to post a pic of themselves in some provocative manner...
already seen yours ;)
I love weight training, for some sick reason I really like that feeling the next day of muscles aching as you move.
Yes, I 100% agree! After I train, whether it's martial arts or gym, I love that slightly sore feeling. It feels like you've really done some good (perverse, I know). I didn't get it with swimming though, maybe it's gentler on the muscles.
A good tip for those who are trying to control food portion size: buy smaller dinner plates. If you've got a plate the size of a dustbin lid, it's too easy to fill it with food. Try a smaller one, and it'll be much easier to bring portion sizes down.
Buy a skipping rope if you want a really cheap way of doing cardio exercising.
PS In case anyone thinks I'm super fit, I'm not! I've just been keeping exercise 'ticking over' for the last 2 years, but I want to ramp up the gym a bit in time for summer.
Right, this calls for everyone here to post a pic of themselves in some provocative manner...
*Scrambles around for a camera*
Yes, I 100% agree! After I train, whether it's martial arts or gym, I love that slightly sore feeling. It feels like you've really done some good (perverse, I know). I didn't get it with swimming though, maybe it's gentler on the muscles.
.
Ok, this is a weird one cause i dont get that "sore feeling" no matter how hard i train.... :shrug: ... either that or i've become immune to physical pain :blush:
Ok, this is a weird one cause i dont get that "sore feeling" no matter how hard i train.... :shrug: ... either that or i've become immune to physical pain :blush:
Me too. I only get that feeling if i do a huge work out and literally over do it. This isn't good at all. Should never put too much strain on your muscles. Might have a serious injury. Are you guys warming up properly beforehand?
Supralookin
05-01-06, 12:34
am i right in thinking you think every situation calls for that?! Seem to remember some pics on Christmas Eve in the above manner.....
Awww it was Chrimbo eve :D I do like to see people naked, yes, the human body is a beautiful thing...
Awww it was Chrimbo eve :D I do like to see people maked, yes, the human body is a beautiful thing...
Lemme see! :whistle:
mikeyb10supra
05-01-06, 12:40
Me too. I only get that feeling if i do a huge work out and literally over do it. This isn't good at all. Should never put too much strain on your muscles. Might have a serious injury. Are you guys warming up properly beforehand?
Feeling sore in the morning is fine......after all your tearing your muscle fibre's when you work out at a very high intensity....this is what causes the build up of new tissue as your body will overcompensate for the stress of the workout, and then attempt to repair the fibres you have worn down
Light stretching wil help, but I would'nt worry about being sore, unless its for a week or more then I would say you have pulled a muscle or strained something
I know nothing :banghead:
I just feel shattered after the gym really. Just come back now and im falling asleep at my desk
mikeyb10supra
05-01-06, 12:52
I know nothing :banghead:
I just feel shattered after the gym really. Just come back now and im falling asleep at my desk
How many days a week do you train hard?? 3 should be your maximum and even thats pushing it....you body will only recover when your resting, if you are training every other day your muscles no time to recover and hence will feel sore, you may be irratible, restless and feeling tired and your muscles may start to canabolize etc....trust me, been there done that brought the T-shirt, cut back a day or two and I bet you will feel better for it and will even be stronger in your next workout ;)
How many days a week do you train hard?? 3 should be your maximum and even thats pushing it....you body will only recover when your resting, if you are training every other day your muscles no time to recover and hence will feel sore, you may be irratible, restless and feeling tired and your muscles may start to canabolize etc....trust me, been there done that brought the T-shirt, cut back a day or two and I bet you will feel better for it and will even be stronger in your next workout ;)
Are you talking about weight training? I go 3 times a week. Feel energised immediately after but quite tired the next day. But then i only do an hour an a half each time i go and its cardio mostly and a bit of weights. Feel like i'm lazy if i only go twice!
Awww it was Chrimbo eve :D I do like to see people naked, yes, the human body is a beautiful thing...
Damn, missed that thread.
I only feel sore the next morning, or sometimes the day after if I haven't been doing much exercise recently. I agree that if it goes on longer than that, you're probably doing damage.
I also limit myself to 3 times max a week.
mikeyb10supra
05-01-06, 13:00
Are you talking about weight training? I go 3 times a week. Feel energised immediately after but quite tired the next day. But then i only do an hour an a half each time i go and its cardio mostly and a bit of weights. Feel like i'm lazy if i only go twice!
Cardio is fine....you can do cardio all day long so long as you provide your body with sufficient amounts of fuel.
Its resistance training thats puts real strains on your recovery ability....all these magazine routienes you read about are usually done by steroid users and hence they can go three or 4 days a week becuase the steroid allows them to train right through.
your body only has a very limited recovery ability and when its gone you need to rest and let it build up again, if you dont, you just create a further inroad into your reserves, and there is no chance in hell of you actually building any lean muscle if this happens
So in short cardio/light weights are fine, just add a rest day here and there if your weight training intensity goes up which it most cases it wont as its usually guys that concentrate more on the resistance stuff
Yeah I missed that thread too, was busy being ill :mad:
GREAT NEWS.... was 11 stone about 7 months back (which is when i started)... got weighed on same scale today.. 177 lb's (thats 12.3 stone??).. i feel lot fitter, look better and my trousars fit :D
SupraStar 3000
05-01-06, 13:39
Yeah I missed that thread too, was busy being ill :mad:
Why don't YOU start a new one :taped:
Do you mean "why don't I start a new one" or "don't start a new one"? :eek:
SupraStar 3000
05-01-06, 13:47
the 1st one. Edited my post just as you replied.
The thought of nudie members is going to my head :blush: :love:
Thought it said provocative, not nude!!
Either way I'll pass!!!!!
Supra_Nish
05-01-06, 13:51
As mentioned, some soreness is a good thing, else your not going at it with enough intensity really. (This is weight training obviously).
It becomes harder and harder the more you train, I am now pleasantly surprised if it happens to me. But there are ways, alter routines drastically.
I vary from 3-4 times a week right down to 2, sessions vary from 40mins to 90.
I find a good shock to the system every now and then really wakes it up or it settles into a routine, i.e. 40min workouts with minimal rest breaks between sets, literally lift everything in site for 40mins flat out.
SupraStar 3000
05-01-06, 13:56
Thought it said provocative, not nude!!
depends what your referring to Rosie.
My Santa Hat thread or Emma's request.
depends what your referring to Rosie.
My Santa Hat thread or Emma's request.
New GYM Suit ;)
Thought it said provocative, not nude!!
Either way I'll pass!!!!!
It was both...and it was only one member not a whole thread with nude members although that would have been fun....
SupraStar 3000
05-01-06, 14:12
It was both...and it was only one member not a whole thread with nude members although that would have been fun....
yes it would Charlotte ;) <wink> <wink> <nudge> <nude>
So Nick, you'd rather go out with a confident munter than a stuck up stunner? Good work :)
I usually aim for a compromise :)
I have no time for stuck up self obsessed women, but personality isn't everything :D
I dunno what I'm talking about, I'm lost :D
anyway, back on topic....
what kind of meals do people have then?? i know it should be 5 - 6 meals a day, evenly spaced... but what kind of food... i'm setting up a diet plan, and would like some suggestions :p
brown bread, turkey, chicken, vegetables, fruits as pekish snacks. water.
Sounds boring but it'll knock the weight off
Supra_Nish
06-01-06, 12:34
Think hes trying to build up?
In which case almost everything in site!
Cottage cheese is a good way to add a bit more protein to your diet, stick it in your sandwiches (all 8), on your jacket potatoes and anything else you can stomach.
lol, yeah i'm looking to hit 13st, but get rid of the fat too... so far,
breakfast:
protein milkshake (23g with semi skimmed milk)
6 egg whites
i was under the impression simple carbs (like potatoes etc) are bad and should be avoided :faint:
lol, yeah i'm looking to hit 13st, but get rid of the fat too... so far,
breakfast:
protein milkshake (23g with semi skimmed milk)
6 egg whites
i was under the impression simple carbs (like potatoes etc) are bad and should be avoided :faint:
Simple carbs are sugar-based carbs mate. Potatoes, pasta, bread, rice etc (starch based) are complex carbs. If you're doing prolonged aerobic work then complex carbs is the stuff you need:D
geoffvalenti
06-01-06, 13:25
As of tomorrow I've got two months planned of no drinking. Then a marathon in April and another in May.
Aren't they called Snickers these days :D
Simple carbs are sugar-based carbs mate. Potatoes, pasta, bread, rice etc (starch based) are complex carbs. If you're doing prolonged aerobic work then complex carbs is the stuff you need:D
ah,..... :badidea: ... so for cardio/weight gain (but fat loss) i should stick to starch based complex carbs?
im thinking of a 40% protein/40%carbs and 20% efa's based diet for about 2 months.....
thing is, i was pretty fat to begin with (which is why i started lol).... now, my belly has disappeared, and i can just about see the first 4 "pacs".... my shoulders/arms/legs are lot more defined too.... so going from 11stone of fat to 12.6 stone of less belly and more definition is a good thing...
why am i still obsessed with seeing 12.6 as a bad figure then? :tumble:
i normally do 20-45 min of cardio 4 times a week in the evening, always before i hit the weights.... but from next week, i'm going to be hitting the cardio first thing in the morning ...
geoffvalenti
06-01-06, 13:35
Why do men want a 6 pack?
I can usually work my way through one, in an evening watching TV, or on the computer :D :run:
:D got myself a "polar f6" heart rate monitor today.... (um, from ebay... lot cheaper then argos lol)... but looking for recommendations on a bodyfat measuring scales... are they accurate?
woooopee, and 1000 posts :D
ahem... hope you all have stuck to your workout/routines past few weeks :D ... i got the polar heart monitor today, went for a test run... seems i've been working out in the high 90's :shrug:.... so when i dropped speed to "fat burning zone"... i was more or less walking (but this was on a threadmill @an incline) :shrug: ... and after an hour, the thing was telling me i had burned 780 kcal :D (yes, that is optimistic).... still need help/food suggestions for the diet tho, looking to trim the fat and maintain as much muscle as possible!
If you wanna PM me your email address I can send you a whole pile of stuff on CV training. It's the stuff I use for my students so it's not too technical:)
ahem... hope you all have stuck to your workout/routines past few weeks :D ... i got the polar heart monitor today, went for a test run... seems i've been working out in the high 90's :shrug:.... so when i dropped speed to "fat burning zone"... i was more or less walking (but this was on a threadmill @an incline) :shrug: ... and after an hour, the thing was telling me i had burned 780 kcal :D (yes, that is optimistic).... still need help/food suggestions for the diet tho, looking to trim the fat and maintain as much muscle as possible!
I take it you mean you were in the high 190's (not the high 90's)? and yep - you probably will drop the speed loads. When keeping in the "fat burning" zone I average 5.5-6 mph whilst out running. I sometimes get really frustrated, cause it doesn't really feel like I'm doing anything.
I tend to alternate it now with burst training - where I sprint for 30s-min and then retun to joggin, or walking. That will also exercies your heart to respond rapidly to what's required.
Supra_Nish
17-01-06, 09:12
I'm still carrying on!
I now have a 5 pack! The top 4 squares and the bottom two are forming, at the moment just oneish but the right shape.
I've found going heavy helps. Do situps with a 20kg plate or the heaviest ball available, around 20 reps, about 5 sets. It hurts!
In terms of trimming and muscle, I'm not sure how you'd do both at the same time.
I'm about 5'6, when i was bulking up I hit 79kg, that was with shakes and good quality meat all day long.
Past few months I cut out all the shakes, and the diet in general is alot more "normal". I'm now weighing in at a far more trim 69-71kg.
I wanted to see how much strength/muscle i would lose.
Overall, no loss in strength, though recovery takes a VERY long time now.
Overall size, I'd say a little smaller, but alot more defined so in most cases people think i look bigger.
Supra_Nish, if recovery is taking so long, ensure your getting enough water. Its amazing what proper hydration can do against aches the next day.
Supra_Nish
17-01-06, 10:03
Supra_Nish, if recovery is taking so long, ensure your getting enough water. Its amazing what proper hydration can do against aches the next day.
Yep your right there.
The issue with me is im training the same if not harder as I was before, but now on about half the calories and alot less protein etc. Its just simply not able to rebuild I think, may have to get some protein only supplement.
OK, I have a question....
If I do 20 minutes on the runner and 20 minutes on the cross-trainer and my HR is around 170-175 for most of it (i.e. 'going for it') will I lose less weight than if I did longer with a lower heart rate?
ta! ;)
lol ... that would mean your heart rate is in the late 80%... which means burning more carbs... so in a nutshell, no.... but i have read in some places that "going for it" elevates your heartrate more so you have a bigger "afterburner" lol
ps... get a heart rate monitor:D
mikeyb10supra
17-01-06, 11:29
OK, I have a question....
If I do 20 minutes on the runner and 20 minutes on the cross-trainer and my HR is around 170-175 for most of it (i.e. 'going for it') will I lose less weight than if I did longer with a lower heart rate?
ta! ;)
So long as your burning more calories than you are eating during a day then yes you will lose weight :)
So long as your burning more calories than you are eating during a day then yes you will lose weight :)
well, I'm putting my age(31) and weight(117kg) into the machine and it's telling me I'm burning 490 calories on the runner and 460 on the cross-trainer, then I'm doing sit ups (300).. then if I've any energy left I do a 10 minute hill program on the runner (which is far less stressing than the initial run)... which comes in at about 230 calories... I'm doing this 3 times a week, then windsurfing on a weekend (which really makes me ache, agility muscles and all..)
I'm eating a tuna sandwich for lunch, and pasta/rice qourn thingy for dinner (god I'm southern now, I mean dinner and tea!)... so think I'm eating less than than I'm burning, but still the stomach remains unchanged... well to me at least..?! eh!?
well, I'm putting my age(31) and weight(117kg) into the machine and it's telling me I'm burning 490 calories on the runner and 460 on the cross-trainer, then I'm doing sit ups (300).. then if I've any energy left I do a 10 minute hill program on the runner (which is far less stressing than the initial run)... which comes in at about 230 calories... I'm doing this 3 times a week, then windsurfing on a weekend (which really makes me ache, agility muscles and all..)
I'm eating a tuna sandwich for lunch, and pasta/rice qourn thingy for dinner (god I'm southern now, I mean dinner and tea!)... so think I'm eating less than than I'm burning, but still the stomach remains unchanged... well to me at least..?! eh!?
have a resistance/strength training program aswell... as muscle burns more calories... and if your body is not in a state of "repair" (i mean muscle repair), it will start to breakdown muscle tissue for energy rather then the FAT :whip: i do around 30/40 min of cardio (i.e. going for it.... before i started using the hrm)... and do situps twice a week (2 sets @40)... and yes, i can see a massive diffrence :) .... but hoping the "fat burning zone" will help me get lean quicker
have a resistance/strength training program aswell... as muscle burns more calories... and if your body is not in a state of "repair" (i mean muscle repair), it will start to breakdown muscle tissue for energy rather then the FAT :whip: i do around 30/40 min of cardio (i.e. going for it.... before i started using the hrm)... and do situps twice a week (2 sets @40)... and yes, i can see a massive diffrence :) .... but hoping the "fat burning zone" will help me get lean quicker
I think the HR monitor could be the way forward then... I'm convinced.. ;)
well, I'm putting my age(31) and weight(117kg) into the machine and it's telling me I'm burning 490 calories on the runner and 460 on the cross-trainer, then I'm doing sit ups (300).. then if I've any energy left I do a 10 minute hill program on the runner (which is far less stressing than the initial run)... which comes in at about 230 calories... I'm doing this 3 times a week, then windsurfing on a weekend (which really makes me ache, agility muscles and all..)
I'm eating a tuna sandwich for lunch, and pasta/rice qourn thingy for dinner (god I'm southern now, I mean dinner and tea!)... so think I'm eating less than than I'm burning, but still the stomach remains unchanged... well to me at least..?! eh!?
Use the HRM to make sure that you stick to below 80% (about 151 BPM) of your maximum (roughly 189BPM). This is the optimum zone for burning fat. any higher your body will look to carbs for its energy supplies (carbs burn quicker than fat). A fairly easy way to tell is yopu should be able to hold a conversation fairly easily whilst training - if you can't you're training too hard and need to back it off.
You put that you are eating carbs in the evening - iff possible have the carbs around lunch time - this will give you the energy you need for the day, and then have the tuna/salad in the evening.
If you eat carbs too late in the day then you wont get a chance to burn them off.
By the sounds of it you might be over-training for your build. Back it down and change the carbs to earlier in the day and you should start to notice a difference.
Good luck :thumbs:
cheers fella... sounds like good advice... thanks
I'll report back in a couple of weeks...!
Well folks- its been a few months :blush:
i've taken up doing cardio around 7-8 times a week, four times per week during morning (first thing!) and 3 sessions after weight workout....
morning cardio is deffo a very diffrent experience - didnt think i'd have to motivation to do it, but heck - i've kept on going.... i've stuck to my guns at the "fat burn" zone... but recently, i've been experimenting too -... and have read up on HIIT (high intensity interval training).... anyone here do HIIT cardio? and have you have good fatloss results?
Well folks- its been a few months :blush:
i've taken up doing cardio around 7-8 times a week, four times per week during morning (first thing!) and 3 sessions after weight workout....
morning cardio is deffo a very diffrent experience - didnt think i'd have to motivation to do it, but heck - i've kept on going.... i've stuck to my guns at the "fat burn" zone... but recently, i've been experimenting too -... and have read up on HIIT (high intensity interval training).... anyone here do HIIT cardio? and have you have good fatloss results?
Well done you. You must be feeling the benefits of it.
I do fartlek work on cv machines.
Basically i do 1 minute flat out then 1 minute very slow and so on.
I don't really find it a good tool for fat burning but it is excellent for increasing fitness and recovery time.
I think for best fat loss stick with what you have and build some muscle as this is very good for weight loss / fat burning.
Although it may mislead you in to thinking you are putting on weight as muscle weighs more than fat. I know it did for me :)
Good thread revival! :)
I am just about to start a major weight loss program. I have recently had knee surgery and now feel confident enough in the knee strength to train properly again.
It is going to be a long hard process as I am way overweight an unfit but other recently discovered illnesses mean that a weight loss is crucial. I will keep you informed of progress. :)
Good thread revival! :)
I am way overweight an unfit but other recently discovered illnesses mean that a weight loss is crucial. I will keep you informed of progress. :)
same with my dad - i've got him working out doing light cardio 3 times a week, as well as light resistence training.... :)
Good thread revival! :)
I am just about to start a major weight loss program. I have recently had knee surgery and now feel confident enough in the knee strength to train properly again.
It is going to be a long hard process as I am way overweight an unfit but other recently discovered illnesses mean that a weight loss is crucial. I will keep you informed of progress. :)
Cj that walk to run program i sent you would help , just spend a bit more time on each stage, and find some nice grassland to walk on.
I do fartlek work on cv machines.
LMAO - so how do you do that then :p
more serious note - i've read up a lot about HIIT training, so what i've done is stuck to low/midlevel cardio in the mornings, and HIIT after workout :D .. this is supposed to burn a lot more calories after exercise...
I have heared that doing that much training could be less effective. AFAIK it's because you're not giving your body time to recover.
When training for the fire-service I was advised to do:
Mon: Low intensity Cardio (Fat Burning)
Tue: Weight Training
Wed: Interval Training (HIIT)
Thu: Weight Training
Fri: Low intensity cardio
You should find after the weights you're pretty knackered and running/swimming would be the last thing on your mind. What can happen in extreme cases is that your body runs out of fuel (supplied by carbs and fat) and starts to burn away at the muscles.
It's a simple rule - The quicker you try to loose weight, the quicker you'll gain the weight.
The longer it takes, the longer it should stay off for.
anyone here do HIIT cardio? and have you have good fatloss results?
Yep. I changed my routine late last year and i'm loving it. I do 4 mins (on a high gradiant high speed) 1 min at a low speed on the runner and more or less the same on the cross trainer. I find it alot less monotonous because i'm constantly changing speed etc. Definitely well worth a go.
Cj that walk to run program i sent you would help , just spend a bit more time on each stage, and find some nice grassland to walk on.
Thats what i have been doing Col - and it is going well so far. Now all I have to do is stop eating Chinese...(food that is, not the women) :d
Good luck CJ..
Sort of in the same boat..
Had open chest and stomach surgery December 04'.. and now twice the weight i used to be..
used to be quite active, fighting in muay thai boxing but since the op haven't been able/aloud to train properly..
after the op i was told to put on alot of weight, (was around 6stone while in hospital) due to beer and pies and no activity (well no activity in comparison!) i have doubled my body weight!
but have got the all clear from the Doc to train again!
:boxing: :boxing:
So hello long road to recovery! (and probably alot of pain and suffering!)
Good luck to all getting in shape!
I have heared that doing that much training could be less effective. AFAIK it's because you're not giving your body time to recover.
When training for the fire-service I was advised to do:
Mon: Low intensity Cardio (Fat Burning)
Tue: Weight Training
Wed: Interval Training (HIIT)
Thu: Weight Training
Fri: Low intensity cardio
You should find after the weights you're pretty knackered and running/swimming would be the last thing on your mind. What can happen in extreme cases is that your body runs out of fuel (supplied by carbs and fat) and starts to burn away at the muscles.
It's a simple rule - The quicker you try to loose weight, the quicker you'll gain the weight.
The longer it takes, the longer it should stay off for.
:D its not the weight i'm interested in any more ... its the fat .... my goal is to be 14 stone (or there abouts) with 10 - 12% body fat ... it will take me a a good year or so to get to that stage i think BUT im 12.4 stone (or there abouts now), and just want to be "ripped" for summer... in winter - i'll start bulking up again :)
www.myprotein.co.uk <---- very good and cost effective suppliements.... i use glutemin pre workout , creatine post workout (weight training only) and try to get 100+ grams of protein in my diet a day
Now all I have to do is stop eating Chinese...(food that is, not the women) :d
ew, you've put me off my custard cream now! Seriously good luck with it all, lighter evenings and mornings really do help with it all too.
If anyone is looking to taking supplements to enhance their training, look no further than http://www.maximuscle.com Excellent, high quality supplements and sound advice with a no nonsense approach. Even have work-out and meal planners to help you stick at it and they also accommodate the different goals people have....
Check it out!
i've found myprotein to be pretty damn good :D .... they even sent me a cooking guide of how i can use the protein i brought ;)
terribleturner
31-03-06, 14:43
Can i ask a question to all that jog/run?? Does everybody breath normally when jogging?? Do you match it to your stride?? I only ask as i HATE running and was talking to Sabrina and said how i time my breathing with my steps. I demonstraighted and she laughed at me :cry: Anyone able to throw me a few tips for someone who's useless at it :(
Cj that walk to run program i sent you would help , just spend a bit more time on each stage, and find some nice grassland to walk on.
Can you forward that to me please, as I need to do low impact weight bearing cardio, but I'm not ready (rather my lower back/thigh) isn't ready yet!
Can i ask a question to all that jog/run?? Does everybody breath normally when jogging?? Do you match it to your stride?? I only ask as i HATE running and was talking to Sabrina and said how i time my breathing with my steps. I demonstraighted and she laughed at me :cry: Anyone able to throw me a few tips for someone who's useless at it :(
breathing.... tricky one to be honest- depends on your level of fitness, when i started, i use to breath pretty heavy even on moderate effort, don't time it with your stride ... i remember timing mine to music beat... over period of time (with continued exercise) your breathing will adjust to the level of activity your doing automatically (er....... if that makes sense :duncehat:)
terribleturner
31-03-06, 15:10
It makes sense, but my mind would then time my pace with the music and the music with my breathing. Think i need to go out an experiment :)
It makes sense, but my mind would then time my pace with the music and the music with my breathing. Think i need to go out an experiment :)
I don't run anymore due to an accident but i used to run a lot. I found if i forced a breath out first then the body naturally takes a breath in afterwards if that makes sense ?
As you said the best thing to do is experiment to find what works for you.
lambertpig
31-03-06, 16:09
Ok, this is a weird one cause i dont get that "sore feeling" no matter how hard i train.... :shrug: ... either that or i've become immune to physical pain :blush:
not weird you simply have not taken you body past its present limit. try squatting double body weight for 20 reps then tell us your not sore for 5 days after
not weird you simply have not taken you body past its present limit. try squatting double body weight for 20 reps then tell us your not sore for 5 days after
:p i currently squat 90kg - 30 reps, 3 sets..... and i always train outside of my "comfort" zone ;)
EDIT*** .... i've attached my training routine .... its all split, so no body part gets trained more then once , and no, i dont do full 5 sets (but sometimes go overboard on the arms which is why i've included them :blush: )
not weird you simply have not taken you body past its present limit. try squatting double body weight for 20 reps then tell us your not sore for 5 days after
What on earth is going to happen to you in life where you need to squat twice your body weight for 20 minutes (you are kidding right?)....
It's not what you do to your body that counts, its what you don't do......
Don't stress your body too much with excessive exercise, a mild sweat will do.
Avoid mixing starches and proteins for at least one meal a day...
Take L-Glutamine half an hour before exercising, it helps repair muscles after exercise and you won't suffer from "next day aches"..........
Jogging is hard on your joints and saps essential minerals from your body (taste your sweat sometime...) which can lead to deficiencies. Suppliment your minerals if you are on an exercise programme!!!....
Maximuscle protein powder does the job;)
What on earth is going to happen to you in life where you need to squat twice your body weight for 20 minutes (you are kidding right?)....
LOL he said 20 reps not minutes mate, ie go down and up 20 times
Doesn't matter what he said... I'm not doing it!!.....:)
Doesn't matter what he said... I'm not doing it!!.....:)
Continue to be mediocre then. You don't often need exceptional strength or fitness, but it is VERY useful at times. Just like a powerful car really.
ew, you've put me off my custard cream now! Seriously good luck with it all, lighter evenings and mornings really do help with it all too.
Sorry about that - I was having a pervy moment :d
Can you forward that to me please, as I need to do low impact weight bearing cardio, but I'm not ready (rather my lower back/thigh) isn't ready yet!
Hey, we could train together. It would be like that comedy duo...Large and Larger :d
lambertpig
31-03-06, 22:35
Continue to be mediocre then. You don't often need exceptional strength or fitness, but it is VERY useful at times. Just like a powerful car really.
couldnt have put it better myself
lambertpig
31-03-06, 22:57
but for a serious bit of advice,
how you train all depends on what you want . if you just want fit and lean then cardio moderate pace .frequent small meals of clean food.
if you want power to match your supra then its 3 short heavy workouts and bulk food eating. i eat everything in sight and im pretty small really(78kg) must take in 5000 calories. its hard to gain strength on a low cal diet.rest is very important to. be consistant and be very patient massive power gains dont happen over night it takes years. when i started at 20 years and 9 stone i could only deadlift 85kg for one rep now im 38 and am hitting 230kg for seven reps.its been a long haul
lambertpig
31-03-06, 23:01
sorry theres me showing off again!
im still a fat bar steward !!! ;)
the pizza shop opening down the road just did not help one bit !
Continue to be mediocre then. You don't often need exceptional strength or fitness, but it is VERY useful at times. Just like a powerful car really.
Of course it is. But for the very few instances where you need it is it worth the maintenance cost?......
Trouble with powerful cars is that they burn a lot of fuel, are tempramental and have a tendency to blow up..............
For logevity you need a side-valve 100E...............:)
anyone know any tricept workouts? i've stuck to mine for a few weeks now - and i think i've reached the limits of effectivness....
What routine you been doing like?
3 sets of tricept kickbacks, 2 sets skull crush and 2 tricept pull/pushdowns... once per week
You need to make sure you hit all three parts of the tricep to increase the effectiveness of your routine and get maximum muscle development.
I would include 3 of the following exercises but you're right to keep it to just once a week - when you feel you can, increase this to 2 times (but no more): Tricep dips, push/press down (with an angled bar, not a straight one) and close grip bench press (preferably with an EZ bar but straight will do) also a triceps extension (lying or standing). Aim for 4 intense sets of each exercise with moderate reps (6-12) and don't train on the same days as your biceps!
Avoid the less effective 'isolation' movements such as the triceps kickback.
....forgot to mention..... if you feel 6-12 reps isn't taxing enough you obviously need to increase the weight you're using (it should be very hard to squeeze out even 8-10 reps on the final set!)
:D cooooool - i'll give this a go tonight :)
Narrow-grip benchpress for triceps.
Tannhauser
05-04-06, 22:51
Just a few random comments on the posts I've read on here:
Overtaining/frequency of training:
There's an ongoing debate on high vs. low frequency weight training. For about 20 years, the dogma was that only steroidally enhanced bodybuilders could benefit from training, say, six times a week. The general thinking was that you should give each bodypart 5-7 days to recover, but work each one to complete muscular failure.
This completely ignores what other power athletes, many of whom have huge muscle mass, have been doing for years. Most other sports employ more frequent training, but rarely going anywhere near muscular failure. Over the last five years a lot of recreational bodybuilders - especially in the US -have gone back to heavy, basic movements three or more times a week.
I've trained using both methods. In my view, for most people trying to put on size, higher frequency training is much better. The key is periodization - varying the loading parameters systematically over time.
Muscle soreness
It's nothing to be scared of, but it's not a good indicator of whether a workout has been effective. The eccentric portion of the movement (e.g. lowering the bar in bench press) creates more muscle damage and hence muscle soreness. Therefore, you can cause massive sorenesss through using a massive weight and simply controlling it on the way down - but that doesn't necessarily translate into great growth or strength gains.
I think there's a strong genetic element to whether you experience soreness or not, but post-workout nutrition plays a role, as will poor blood flow to the area (e.g. sitting around on the day following the workout).
Mr. Lambert Pig
230kg deadlift for 7 reps at a bodyweight of 78kg? F**king hellfire, that is impressive.
J
Muscle soreness
I take L-Glutamine 1/2 hour before any serious exercise and don't get any "next-day" soreness at all........apparently, if I remember this correctly, when you do heavy exercise your small intestine pulls glutamine out of your muscles which prolongs the repair time (thus producing soreness).
By having extra glutamine in your intestinal system while you exercise nullifies/reduces the samall intestines effects.
I take L-Glutamine 1/2 hour before any serious exercise and don't get any "next-day" soreness at all........apparently, if I remember this correctly, when you do heavy exercise your small intestine pulls glutamine out of your muscles which prolongs the repair time (thus producing soreness).
By having extra glutamine in your intestinal system while you exercise nullifies/reduces the samall intestines effects.
:D that would explain it :D ... i take glutamine pre workout and creatine post workout.... :D
Out of interest, anyone here have a *sample* cough copy cough.... of "burn the fat, feed the muscle" ?? by some dude called tom venteno (sp??) ... i've looked for the e-book on torrent, and googled it - no luck apart from actually buying it :p
Out of interest, anyone here have a *sample* cough copy cough.... of "burn the fat, feed the muscle" ?? by some dude called tom venteno (sp??) ... i've looked for the e-book on torrent, and googled it - no luck apart from actually buying it :p
Here you go, http://thepiratebay.org/details.php?id=3388229
lambertpig
06-04-06, 18:06