I'm a fat sh1t and I cant shed weight!

[uk_vette]

Ordinary_Chap said:

uk_vette said:

Shaw Tarse said:

Just weight until you turn 40

.
Edit, DONT wait until your 50 !!!

45 minutes once a week?

I have started 45 minutes twice a day, 7 days a week,
Started to read about a Low Carb diet.
get my body to burn the reserves of fat, from too much bad eating.

I am seriuos about getting rid of this excess baggage I carry around every day.

vette

Good man! Everything is always hard at first but as time goes on it gets easier. The training should be kept hard but the body can cope with it far better than when you start.

I find I need work on my motivation daily which drives me hard when I go training and keeps me focused on the goal.

And as RemainAllHoof has said, come join us in the transformation competition, its a bit of fun and hopefully a place where folk can learn from each other!

Lee

.
Hi Lee,
Well I just got back in from a brisk 45 minute walk.

Any way,tomorrow brings another day, same again planned.

vette

Edited by uk_vette on Friday 4th November 09:45

[Ordinary_Chap]

Thats good going and its important for folk to learn you don't always have to go flat out to lose fat if your diet is good.

A lot of folk are big fans of what is called low intensity steady state cardio or LISS. Personally I like to work harder when I'm doing cardio as it helps improve the cardiovascular system as well as helping the weight loss process.

Diet is the most important followed by exercise.

Sounds like you're doing well anyway! keep it up!

[theshrew]

With your last post in mind OC im confused.

When i did my induction at the gym the other night the guy said about the heart rate things on the machines. On them there are a little graph showing age and what your heart rate should be for cardio and one for fat burn. I was supprised to see the fat burn was a lower heart rate than the cardio.

TBH im really unfit not doing much for the last 15+ years and my heart rate was waaayyy above the cardio limit think it should of been 135 and mine was 172 when i was running ok wasnt going crazy.

At that rate i would be walking to keep mine low enough to burn fat. How the hell does that work ?

[Ordinary_Chap]

theshrew said:

With your last post in mind OC im confused.

When i did my induction at the gym the other night the guy said about the heart rate things on the machines. On them there are a little graph showing age and what your heart rate should be for cardio and one for fat burn. I was supprised to see the fat burn was a lower heart rate than the cardio.

TBH im really unfit not doing much for the last 15+ years and my heart rate was waaayyy above the cardio limit think it should of been 135 and mine was 172 when i was running ok wasnt going crazy.

At that rate i would be walking to keep mine low enough to burn fat. How the hell does that work ?

So the body has an optimal area for fat loss, however the only way to take levels higher and get more cardio fitness is to move outside of that zone.

I personally subscribe to what is called HIIT (High Intensity Interval Training) which is short bursts at very high heart rates. It seems there is a lot of evidence to support this is actually the best for fat burning at it has a very strong effect on the metabolism. However saying this it really isn't for someone who hasn't trained for a long time as its very intense and hard.

My advice to you would be to not get too caught up in where your heart rate is and to mix it up, so some sessions are in the fat burning zone and some are at a much higher heart to develop cardio fitness. If you only ever try to stay in your fat burning zone you'll get a bit fitter but not half as much as if you'd of pushed on sometimes.

I personally advocate a mixture of training and generally have longer slower jogs on the beach early in the morning (45 minutes plus) and then short and very intense sessions (less than 20 mins).

[theshrew]

Cheers. At the moment my aim is to just try and get used to doing things im not going to just rush in and go crazy. After going the gym the other night im a broken man OUCHHH i hurt.

Ive not done anything for years it will take me time to get into it again just going to try a little harder push a little further each time to build it up.

[RobM77]

ewenm said:

Your PT should develop an exercise plan for you - that's what you pay them for.

You need to know what you want to achieve though - lose weight or lose bodyfat or both? The answer to that will help a PT tailor your plan.

this

Eat sensibly, exercise well and be patient.

[amare32]

OP shouldn't get caught up with all the science. If you can integrate a healthly balanced diet and undertake regular excercise in a manner that you won't regard as a chore then you will find losing weight to be a more achievable and enjoyable experience.

Others have suggested including myself that taking up a sport is a much more enjoyable way of losing weight. Going to the gym 3-4-5-6 times a week can be a chore.

[King Herald]

uk_vette said:

I am seriuos about getting rid of this excess baggage I carry around every day.

vette

Some 10 or 12 years ago I went from 107kg down to 88kg, in a few months of exercise and sensible eating. The difference was obvious, felt obvious, looked obvious, I felt like I could fly, my whole body felt energetic and vigorous.

But, I grew bored with sensible eating and regular exercise and gradually grew heavier, put it all back on, back to 104kg last year.

I finally got into fitness mode and did the same diet/exercise thing again, and am now down around 90-92 kg.

I'm the wrong side of 50 now, and it was definitly a lot harder to get the weight off the second time around. Don't put if off any more than you already have, especially if it is something you've been carrying around for decades.

[Pvapour]

Ordinary_Chap said:

Pvapour said:

hello matey

time allocation

http://www.pistonheads.com/gassing/topic.asp?h=0&a...

not forgetting what's important, we haven't missed a single session

using the eating tips gained from that book I sent you plus the additional work during the day has meant I hit my 10% fat target biggest influence for me was upping my protein intake to 1 gramme per kilo, no strength loss through the weight loss, result! expensive and time consuming in the prep department though, but worth it

not been able to keep track in this section, how's your experiment going? any more 5am runs? (running variety )

Ah I see! That looks amazing and I hope you're wife is fully recovered! I will take the time to read about your project because it is something I'd love to do at some point in my life although probably not on the same scale! My idea of bliss would be moving to a very rural area. I've always loved the log houses in north/south Carolina in the US.

Well done on hitting your target! Sub 10% is an achievement for anyone!

I've been away from training for the past 4-5 months due to a damaged wrist/neck (car accident) and some pretty bad health issues but its all good and I'm on the mend and have recently started training again!

I've recently started a transformation thread for folk like me who maybe a little from their best shape and are looking to get back to it or simply improve their bodies!

ouch! good to hear your on the mend though nothing like a Rocky come back will have a look at the thread, if I can offer any help to the oldies I will

[Xeno]

Pickled Piper said:

Diet

Diet

Diet

This is the correct answer, if you're diet is off it's going to be tough to lose anything, regardless of hours spent on treadmill.

Also - lift. Hours of tardio are not the way forward, 10 minutes of HIIT has the same effect as 60 of steady-pace.

[King Herald]

A Potato said:

Have two protein and oat shakes a day, a multi vit and two slices of brown bread with honey. Drink PLENTY of water too!!

And that is it, the simple effective guaranteed answer to weight loss?

What happens when your stomach is growling with hunger though?

Or is it back to the old 'self control' lark that most of us suffer at?

[Fatman2]

King Herald said:

What happens when your stomach is growling with hunger though?

You eat loads more food and give up.

Of course you will shed weight like this but it's not sustainable in any way, shape or form and won't help in 6 months time after you've lost the weight and go back to the old routine.

The best way, IMHO, is to develop your diet so that it is sustainable long term and ensuring that you get the right balance of protein, carbs, fats and eat about 5 small meals a day.

Exercise helps but not as much as you'd imagine so the only real way of shifting the fat is through diet.

[theshrew]

King Herald said:

And that is it, the simple effective guaranteed answer to weight loss?

What happens when your stomach is growling with hunger though?

Or is it back to the old 'self control' lark that most of us suffer at?

Do not do this ! I will post up what happend to me maybe tomo or next week wen I get chance it will serious open your mInd about what the mind can do and the affects it has.

My advice is to loose weight but do it in a healthy way it's working for me at the moment n I've never felt better

[uk_vette]

King Herald said:

uk_vette said:

I am seriuos about getting rid of this excess baggage I carry around every day.

vette

Some 10 or 12 years ago I went from 107kg down to 88kg, in a few months of exercise and sensible eating. The difference was obvious, felt obvious, looked obvious, I felt like I could fly, my whole body felt energetic and vigorous.

But, I grew bored with sensible eating and regular exercise and gradually grew heavier, put it all back on, back to 104kg last year.

I finally got into fitness mode and did the same diet/exercise thing again, and am now down around 90-92 kg.

I'm the wrong side of 50 now, and it was definitly a lot harder to get the weight off the second time around. Don't put if off any more than you already have, especially if it is something you've been carrying around for decades.

。
This is 100% what I was like a few years ago,
I was in Houston, sitting behind a desk for 10 hours a day, and in the evening, just eat, eat, drink, drink.
the 107kg came very fast, adn this was just normal life style for me.
My big change came when I went to China, and I was just so out of place.
My food changed from one end of the sprectrum to the opposite end.
from a full on Western culture of USA, to the Eastern culture of China.
here exercise is done early morning, and I was enjoying it.
It was a combination of historic Chinese martial art Tai Jie, and sensible eating.
No big 500g steaks like in Houston.
Any way, sure as eggs are eggs, I came down from 107kg down to 87kg.
I also felt I could fly like a bird.
It had been many years since I was 87kg, and I was enjoying it.
Once again, I could buy clothes that fit me.
Remember in China XXXXL is the same size in USA as XL, so nothing was fitting me.

However, now I have started to change, and I will continue on this change.
At 55, it's a lot of sweating, and really, not easy.
I will do it though, there are just too many nice clothes here in China, and I want them.

vette

[Pvapour]

Fatman2 said:

You eat loads more food and give up.

Of course you will shed weight like this but it's not sustainable in any way, shape or form and won't help in 6 months time after you've lost the weight and go back to the old routine.

The best way, IMHO, is to develop your diet so that it is sustainable long term and ensuring that you get the right balance of protein, carbs, fats and eat about 5 small meals a day.

Exercise helps but not as much as you'd imagine so the only real way of shifting the fat is through diet.

agree on the diet this balance can vary greatly if you are carb intolerant, some metabolisms cant even look at a carb.

the exercise comment is true to a degree, but depends on type of exercise, as has already been rightly pointed out HIIT training is very effective for weight loss through fat loss.
strength training is also very good but a little confusing to many as it is counter balancing in its weight loss, you gain muscle/weight at the same time as losing fat weight.
An often overlooked advantage of strength training (muscle gain) is the increased calorie burn that comes from larger muscles, agreed this wont be that noticeable until you've gained some good muscle mass which takes a min of a year, but once the muscle is gained the fat you can burn in 1 hours exercise will be considerably higher than that of someone with normal muscle mass. Resting Metabolic Rate is much different but any movement becomes much more effective at burning calories which makes controlling your weight much easier.

Protein comment is a good one
A new introduction to my eating plan is to not eat any carbs without it being accompanied by protein, this has many benefits, I get the 220g I need a day, protein kills your appetite for longer & most importantly (& good if you are carb intolerant) slows down the absorption of carbohydrates into the body thus avoiding the insulin spikes that lead to many a weight gain problem

Edited by Pvapour on Saturday 5th November 07:35

[Ordinary_Chap]

Pvapour, here's an interesting scientific study that backs up what you said about metabolism and weight training.

Weight training can boost your metabolism for 38 hours!! which is over 20 hours longer than any other exercise has found to be able to do so and then of course the extra muscle takes more calories to sustain too!

http://www.ncbi.nlm.nih.gov/pubmed/11882927

article said:

Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
Schuenke MD, Mikat RP, McBride JM.
Source

Present address: Department of Biological Sciences, Ohio University, 128 Irvine Hall, Athens, OH 45701, USA. [e-mail]
Abstract

Studies have shown metabolism to remain elevated for hours following resistance exercise, but none have gone beyond 16 h, nor have they followed a whole body, high intensity exercise protocol. To examine the duration of excess post-exercise oxygen consumption (EPOC) following a period of heavy resistance exercise, seven healthy men [mean (SD) age 22 (3) years, height 177 (8) cm, mass 83 (10) kg, percentage body fat 10.4 (4.2)%] engaged in a 31 min period of resistance exercise, consisting of four circuits of bench press, power cleans, and squats. Each set was performed using the subject's own predetermined ten-repetition maximum and continued until failure. Oxygen consumption ( ) measurements were obtained at consistent times (34 h pre-, 29 h pre-, 24 h pre-, 10 h pre-, 5 h pre-, immediately post-, 14 h post-, 19 h post-, 24 h post-, 38 h post-, 43 h post-, and 48 h post-exercise). Post-exercise measurements were compared to the baseline measurements made at the same time of day. The was significantly elevated ( P<0.05) above baseline values at immediately post, 14, 19, and 38 h post-exercise. Mean daily values for both post-exercise days were also significantly elevated above the mean value for the baseline day. These results suggest that EPOC duration following resistance exercise extends well beyond the previously reported duration of 16 h. The duration and magnitude of the EPOC observed in this study indicates the importance of future research to examine a possible role for high intensity resistance training in a weight management program for various populations.

[dave_s13]

Don't have kids just yet.

That 45mins will vanish.

That's my excuse anyway. Used to train muay Thai 3x per week and a couple of runs in between.

Not anymore....fat now

[Fatman2]

Pvapour said:

agree on the diet this balance can vary greatly if you are carb intolerant, some metabolisms cant even look at a carb.

the exercise comment is true to a degree, but depends on type of exercise, as has already been rightly pointed out HIIT training is very effective for weight loss through fat loss.
strength training is also very good but a little confusing to many as it is counter balancing in its weight loss, you gain muscle/weight at the same time as losing fat weight.
An often overlooked advantage of strength training (muscle gain) is the increased calorie burn that comes from larger muscles, agreed this wont be that noticeable until you've gained some good muscle mass which takes a min of a year, but once the muscle is gained the fat you can burn in 1 hours exercise will be considerably higher than that of someone with normal muscle mass. Resting Metabolic Rate is much different but any movement becomes much more effective at burning calories which makes controlling your weight much easier.

Protein comment is a good one
A new introduction to my eating plan is to not eat any carbs without it being accompanied by protein, this has many benefits, I get the 220g I need a day, protein kills your appetite for longer & most importantly (& good if you are carb intolerant) slows down the absorption of carbohydrates into the body thus avoiding the insulin spikes that lead to many a weight gain problem

Edited by Pvapour on Saturday 5th November 07:35

Cheers I'm not suggesting that exercise does not help but just that, relative to a tip top diet, it's effect isn't as significant as ensuring that the intake of food is good.

I guess the exact balance of protein/carbs/fats will vary slightly for everyone but it surprises me just how much this is neglected by a lot of diet advice given in mags etc. As you say, the right amount of protein will stop the spikes that lead to the dreaded snack attacks that are the killer of any weight loss plan.

I think burning a typical 3-400 kcals during an hour of exercise (excluding BMR) is pretty low relative to the amount of kcals that can be consumed by eating too many biscuits/chocolate/crisps if a snack fest presents itself I can easily munch my way through an entire 100g pack of Walkers Thai Sweet Chilli Sensations (500kcals oh dear!). Do this regularly and that pretty much negates the hours of exercise put in at the gym.

Put like that it starts to sound depressing but just hits home to me the importance of a decent diet.

[King Herald]

theshrew said:

King Herald said:

And that is it, the simple effective guaranteed answer to weight loss?

What happens when your stomach is growling with hunger though?

Or is it back to the old 'self control' lark that most of us suffer at?

Do not do this ! I will post up what happend to me maybe tomo or next week wen I get chance it will serious open your mInd about what the mind can do and the affects it has.

My advice is to loose weight but do it in a healthy way it's working for me at the moment n I've never felt better

Believe me, I have no plans to, I was just commenting on the somewhat bizarre method of losing weight.

The way I see it, you don't go 'on' a diet, you change your diet, forever.

Forget exercising to lose weight, you need to stop eating them bloody calories to start with, rather than fill your face then pretend to burn it off in the gym.

Unless you are getting pretty intensive and dedicated, which is NOT what most of us average porkers are into.

For Joe Average to lose weight, cut your food intake, sensibly, work out a bit more, simple as that.

[Ordinary_Chap]

Good post King Herald.