Weight loss help

[Dario_92]

As for exercise in Glasgow, give it 2 weeks and we will have it up about 15C and blinding sunshine, our yearly dose of 2 week summer can't be far away

I just hope this snow/rain goes away, and Dug's advice was good and i found it very helpful I still haven't received a PM from him anyway

 

[s3ns3]

its the food.starve for a month

 

[SeekaX]

its the food.starve for a month

yo-yo effect, you might loose weight for that month, but after that you will gain even more.

 

[NeverBackDown]

when you starve yourself you just gain more weight(hard to understand i know and hard to explain) and you are just hurting your health. Once you start eating again you will then gain a huge amount in weight.

 

[f00f1ght0r]

I'd just like to point out that I used to weigh 17st a few years ago, and now 13st and far more muscle-mass.

A few points here:

1. Eating less calories than you need to survive *will* let you lose weight; but that weight will be muscle.

Muscle is easier for the human body to convert to energy than fat is.


2. Eating healthier is important. This isn't lettuce diets, but simply avoiding most of the crap and adding a few key foods to your diet.
I've personally found that once a week, have a meal that is really unhealthy. This keeps you sane as well as throws your body's complacency out the window (it begins to get used to not having fatty food so slows down fat usage to retain it).

Add LOTS of water to your diet - avoid Alcohol like the plague; avoid RedBull and other stimulant drinks (these are loaded with potentially dangerous chemicals, as well as a crap-tonne of sugar).

Add protein to your diet. Chicken breast, Mackerel, Nuts (in moderation due to high saturated fat content). You simply cannot eat enough Chicken really if you are hitting the weights.

Running won't improve fat levels as well as High Intensity Interval Training and Weight Traning - Running will make you fit and improve stamina and endurance; Weight training and HIIT will burn fat through the destruction of muscle, oxidation of your muscles/organs thus forcing them to be rebuilt stronger.

Avoid all sport supplements apart from pure protein milkshake which you take ONLY after completing a workout - vitamins and minerals are good to take too. Creatine is simply just water-mass, and can be a bit dodgy for your Renal system over extended use, so avoid this.

Energy is acquired from foods - pasta, beans, fruit, chicken, vegetables.

Citrus fruit (fresh fruit, not the drink) is excellent at stimulating fat burning - especially the white pith surrounding the fruit. Oranges, Clementines, Satsumas etc are super for a staple *must eat everyday at least 1* fruit. Bananas, which I hate, are used purely for food 10-15mins before exercise.

Exercise-wise, I lift 3 x 5 very heavy reps - one day I do chest/back; next day I do arms and shoulders; next day I do legs and Abs, next day arms again, next day chest, then day off. Each day is commenced with 2-5mins of HIIT. Trust me that you will not have the energy to do more HIIT and weight training after a good solid workout. The proof of the exercises is in your fatigue!!

Finally, do your exercises intelligently - keep hydrated; warm up correctly; stick to true-form for weight lifting; and finally, don't over-do things with being all macho in the gym by lifting more than you're used to.

P.S. use free-weights NOT weight-machines. Weight-machines target one specific group, whilst free-weights require your core to be stable, hence work-out virtually most of your body every time.

Hope this helps - a realistic view for what has worked for me.

 

[Spiderz]

Lots of text

Out of curiousity, care to expand on what HIIT is? It isn't clear what you mean by it.

 

[NeverBackDown]

Exercise-wise, I lift 3 x 5 very heavy reps - one day I do chest/back; next day I do arms and shoulders; next day I do legs and Abs, next day arms again, next day chest, then day off. Each day is commenced with 2-5mins of HIIT. Trust me that you will not have the energy to do more HIIT and weight training after a good solid workout. The proof of the exercises is in your fatigue!!

So you heavy lift... Why not try endurance training like 3 sets of 10? :lol:

 

[f00f1ght0r]

Out of curiousity, care to expand on what HIIT is? It isn't clear what you mean by it.

HIIT - High Intensity Interval Training.

It can be as complicated or as simple as you want, really.

For me, simply doing high-knees as fast and high as you can (after full proper warm-up) for 30secs, then 30secs jog, then 30secs full - repeat several times. Or jogging/sprinting on spot or going to a set destination.

The High Intensity bit comes from the explosive-pushing-yourself-as-hard-as-you-can activity. That is what boost metabolism for upto 48hrs after exercise.

It also retains muscle - long bouts of cardio (whilst good at fitness and endurance) will destroy muscle. There is a reason short-distance sprinters (100-200m) are muscular and it is due to the short-term explosive nature of their strength and exercises.

Cardio has it's place if you are not wanting muscle, are wanting fat loss (and muscle loss) or are looking to be fit, but HIIT will get you looking in shape, build a physique and burn fat far faster and more effectively than cardio will.

 

[FredEx]

I was born with genetics that made me naturally strong and very broad shouldered. To get over the top muscularity I worked out 5 days a week. At this time I used a Universal 8 machine at a health club. Weights Monday, 3 sets 10 to 15 reps of each exercise (8 different things) and either bike for 40 minutes or swim a mile (1.6 km) and sometimes both. Tuesday, cardio, bike and swim. Wednesday was what a couple guys I knew called my, "Gorilla Day". I'd do 3 sets with heavier weight to where I could only do just 5 reps a set. Then I'd do a 4th set doing all the weight I could at all 8 positions of the machine. That was "Gorilla" time, I'd super psych myself up for maybe just one rep, on some positions I'd be at max weight on the machine and do 2 or 3 reps. Thursday, bike and swim. Friday was the same as Monday.

Until I made that change on Wednesday I had hit a wall as far as muscle size. I was naturally big, but then I got very big. My biceps getting to 560 mm (22"). That also took a lot of heavy tricep work for the added size. People often don't work them enough.

During that time I also walked a lot. Also I got into racket ball at the health club. Very lean high protein was my diet and veggies, no additives such as protein powder. Just a good multi vitamin. That was when I got to a LBM of 16 st 7 lbs (231 lbs). My LBM was tested 3 ways, calipers, electrically and finally hydrostatically. The latter you blow out all the air out you can and you dunk under in a tank and you are weighed under water. They correct for lung volume, you can't blow out all the air. They'd average the 3 tests. LBM is what your body weighs if you had 0% body fat.

 

[dugdiamond]

when i was in my teens i was a slim lad, but had natural pecs, from climbing trees, climbing frames, etc. (if you could climb it - i did so). i ran cross county and steeplechase for my city, and played rugby at county level.

at 17 i joined the army and by 21 i was BOAR airbourne orienteering champion, which i retained for 3 years.

after leaving the army, i got a job as a steel fixer (concrete reinforcement fabricator)..... it was like going to the gym (doing monster sets) for 9hrs a day, everyday....... i got huge, but did not notice it myself. it is only from pics with friends, and the comparison that i noticed years later. i look like a oooooge chunky boucer next to my friends!

then i had my own construction business - very active. i kept the muscle, but the stress and running around 'cut' me very aesthetically.

then i broke my back
sitting in a chair, programming, for 10yrs takes its toll, and the weight PILED on. (you've seen the pics!)

my 'dieting' and cutting has now finished.
i now know which areas need to be worked on, and i am in beast bulk mode.
i can finally eat loads of carbs again.

by diet is still healthy, and i won't be eating starch-filled foods as regulary as i did. but, i will never eat junk food or processed again.

as for my gym routines:

isometric weight training (holding the weights at the top and bottom ranges for a few secs)
plyometric weight training (slowly relax the carry - then explode the push/pull)

my alternate training style involves working opposite muscle groups in the same dual-sets.
EG: 1 set of biceps FOLLOWED by a rest of 1min FOLLOWED by 1 set of triceps FOLLOWED by 1min rest.
(all sets are at max weight until failure - 6-8 reps)

this method increases blood flow the areas (the "pump"), in a dual fashion. the more blood gets pumped to the surrounding areas, the more nutrients are supplied to the muscles and the more 'acids' are removed. this enables longer 'sets' sessions and faster muscle growth.

i stopped my 'diet' after losing 9st 1lb and reaching ~8% bodyfat. the weight has already started to go on BUT my BF has remained the same. it is all muscle.

i lost ALOT of muscle during my diet stage... but muscle has memory.
if you had it once, you can easily get it back!

my goal is to compete in the UKBFF mens physique competitions in 2014.

 

[FredEx]

Go for it! Good luck!

I have had my stress tests this last week. I go April 2nd for results. I want to get my cardiologist to prescribe cardio rehab for me. As long as he prescribes it my insurance will pay for it. They hook you up for wireless heart monitoring and have you do a treadmill, but I have to do a recumbent bike due to bad ankles and venous insufficiency (bad valves in the veins) in my lower legs. You do that 3 times a week for 7 weeks, get up to 45 minutes at a fast pace. I did it a year ago. The better folks get up to about 22.5 km (14 miles) distance covered in that time. Works well for me since I do better at a faster pace, my knees get sore going slower. Then I can get back into swimming and the bike at the YMCA...my insurance pays for a membership. I'll hit the weights too then, but with gout I can't strain the joints with heavy stuff anymore.

 

[dugdiamond]

just work your way back into it slowly

 

[Dicehunter]

Hey guys, I am looking to loose some weight so I can feel better about myself and so on. Does anyone have any suggestions/help on what I could do ? Currently I am 6ft 3in and I weight about 19st. I have been slim most of my life but ever since my accident 6 years ago I couldnt do anything for a few months I have been on the larger side. Does anyone have any diet's that have worked for them ?

Thanks, Dario.

As a personal trainer I help people on a daily basis sort their diets and lifestyles out so I'll just give you the short version, Cut out all junk food, Drink more water, Do at least 40 minutes of cardio a day.

Now as you say you had an accident not so long ago I would highly recommend a stepper, It's kinder to the joints compared to jogging and it really works well.

I used it a few years ago when I was 25 stone and through the course of a year it helped me get down to 14 stone, Obviously with weight training and careful nutrition but my point is this is the only form of cardio I did for just over a year and it helped shed a lot of weight.

Here's a before and after pic for a little inspiration

Before -

Current -

 

[SnW]

Never heard of that before "Cut out all junk food"

 

[Dicehunter]

Never heard of that before "Cut out all junk food"

Well as he is wanting to shed weight cutting out junk food would be a good place to start, Maybe for us people that have been training for a while it will do no harm to have some junk now and again as we use a lot more calories than someone just wanting to lose weight.

Anyway its called junk for a reason, its not good for you and im sick of hearing so many bro science lecturers saying its ok to have junk in your diet as long as it fits your macros, its simple, if you have junk you will never reach your peak or you will just keep setting yourself back.

 

[WillSK]

I think SnW was being sarcastic but yeah Dice I agree with what you're saying

 

[Dicehunter]

I think SnW was being sarcastic but yeah Dice I agree with what you're saying

True but I'm just too use to dealing with the bro science crowd

 

[NRG!]

Find a swimming pool that's frequented by hot women and swim for an hour and a half every day.

There's you weight loss and motivation together .

 

[SnW]

True but I'm just too use to dealing with the bro science crowd

i am far from that.
but to be honest, i was serious.. a shame i am a typical someone then

i'll keep my BB related tings, to another forum then

 

[Dicehunter]

i am far from that.
but to be honest, i was serious.. a shame i am a typical someone then

i'll keep my BB related tings, to another forum then

Sorry bud it wasnt meant against you but on THE bb forum you do get a lot of bro science going on and im just too use to it ^_^