Are you fat?

[The Guvnor]

Yeah carrying a slight bit of timber, but it costs a lot of money to upkeep

 

[dannyboy]

don't you feel tired without carbs? I would be too tired to exercise. Doesn't sound sustainable, you never going to eat carbs again?

The answer is always the same to lose weight and keep it off. Eat a little better and exercise a little more.

Make small changes that are sustainable.

I find it hard to do any exercise because of my job (long unsociable hours) . I would love to get back into weight training but just don't have the time . I do try to play tennis once a week and I feel fine. in fact generally I feel like I have more energy . its a bit of a myth that you need carbs to fuel yourself . on this diet you switch from being a carb burner to being a fat burner. genetically speaking we are designed to be fat burners (caveman way of eating) . if were trying to lose weight then we have a good source of fat round our guts!

I do eat carbs occasionally I had a lasagne last week , crisps last night but that's it then ill be strict again . then my body will go into fat burning again. they say you should cheat once in a while as it can break through weight loss plateaus. ive not for instance had a beer since I got back from holiday 2 months ago or a sandwich or rice or potato.

I probably haven't explained it well but it most definitely works for me . ill never go back to how I used to eat. I didn't eat high fat but I did eat a lot of carbs . now I eat high fat very low carbs and its falling off me with no exercise pretty much.

if youre interested ill show you a website which explains the science behind it .. I listened to a science boffin on the radio talk about it 6 months ago and decided to give it a go

 

[StonehamPark]

I find it hard to do any exercise because of my job (long unsociable hours) . I would love to get back into weight training but just don't have the time . I do try to play tennis once a week and I feel fine. in fact generally I feel like I have more energy . its a bit of a myth that you need carbs to fuel yourself . on this diet you switch from being a carb burner to being a fat burner. genetically speaking we are designed to be fat burners (caveman way of eating) . if were trying to lose weight then we have a good source of fat round our guts!

I do eat carbs occasionally I had a lasagne last week , crisps last night but that's it then ill be strict again . then my body will go into fat burning again. they say you should cheat once in a while as it can break through weight loss plateaus. ive not for instance had a beer since I got back from holiday 2 months ago or a sandwich or rice or potato.

I probably haven't explained it well but it most definitely works for me . ill never go back to how I used to eat. I didn't eat high fat but I did eat a lot of carbs . now I eat high fat very low carbs and its falling off me with no exercise pretty much.

if youre interested ill show you a website which explains the science behind it .. I listened to a science boffin on the radio talk about it 6 months ago and decided to give it a go

So are you on strict Ketosis or Carb Cycling?

 

[dannyboy]

I would say strict but occasionally will cheat. I cheated whilst away on holiday for 3 weeks and put on half a stone . I hadn't lost any weight for 3 weeks previous to my holiday . cheating on holiday then going strict again ive lost that extra half stone and another half stone in the 2 months ive been back , so I broke that plateau. I cheated a bit whilst away in half term, now ill go strict till xmas and cheat then.

 

[BigGully]

I lost a lot of weight through a combination of running and diet change plus going "dry" a month off booze. Lost nearly three stone doing this. It got me in to a shape where I can now run more quickly and more technically. I've been running three times a weekl since January and have only missed three runs due to injury. Last night I felt a lot of pain in my right leg which I am getting checked out but, if I have to have time out, then I have a back up plan that will involve long walks, swimming and better diet until I can run again.

Running has been the most positive thing I have ever had in my life. Not only has it helped me to lose weight it has changed my life. My mental health is better. I've made friends. I'm also fit enough to help out at my son's football team, Cubs and school cricket club whereas I couldn't have done any of that a year ago.

Without changing my diet and giving up booze for a month I wouldn't have lost the weight so quickly but the payoff for me was faster running times as much as it was weight loss. I have now maintained my weight at almost exactly the same (82 kilos and I'm 6 foot 1) healthy BMI but, because I run, I'm back to eating pretty much what I want and having wine and beer at weekends without putting on a pound.

I really don't care what the science says - without running I wouldn't have lost the weight so quickly or healthily. That's not to denigrate diet or lifestyle change or say that running is for everyone, but, for me personally, running has been the best thing for weight loss and a lot more besides.

The best shape I have ever been in was when I regularly ran, nearly every day it was part of my days schedule, it also offers a likely commitment before you lock yourself in to some gym membership contract.

If you find a good route it should also be great for your overall wellbeing, beat the mundane walls of any gym, but I did do that too.

I also have never turned around on a run and cut my route down, once started I always finished, but there have been times that I have cut short a gym session, either too busy or just not feeling it.

Play around with the science by all means, but when you become committed to training, whatever you choose is likely to motivate you not to splurge on the fattier/sugar food at the same time.

I guess further upstream you might want to start refining your diet and training regimes, but running is a good start

 

[dannyboy]

this is a good intro to what I'm doing

http://www.dietdoctor.com/lchf#introduction

 

[Guinness Boy]

The best shape I have ever been in was when I regularly ran, nearly every day it was part of my days schedule, it also offers a likely commitment before you lock yourself in to some gym membership contract.

If you find a good route it should also be great for your overall wellbeing, beat the mundane walls of any gym, but I did do that too.

I also have never turned around on a run and cut my route down, once started I always finished, but there have been times that I have cut short a gym session, either too busy or just not feeling it.

Play around with the science by all means, but when you become committed to training, whatever you choose is likely to motivate you not to splurge on the fattier/sugar food at the same time.

I guess further upstream you might want to start refining your diet and training regimes, but running is a good start

I'm entered in Brighton Marathon next year. Will be dry from January and putting a lot more brown rice and lean protein in to the diet. It's probably not correct to say my diet hasn't completely changed as I haven't had a KFC or any such junk food since January and even when getting a late train back from Victoria I'll search out the sushi rather than the Burger King now, However, again, this is my body naturally telling me what it wants and part of that is down to regular exercise.

 

[BigGully]

I'm entered in Brighton Marathon next year. Will be dry from January and putting a lot more brown rice and lean protein in to the diet. It's probably not correct to say my diet hasn't completely changed as I haven't had a KFC or any such junk food since January and even when getting a late train back from Victoria I'll search out the sushi rather than the Burger King now, However, again, this is my body naturally telling me what it wants and part of that is down to regular exercise.

Just for clarity, I am in bloody awful shape compared to my best shape, but hopefully starting today, as with every Monday !!!

 

[Seagull58]

Wrong.....Exercise of course helps but weight loss/gain is 90% due to diet.

Didn't work for me. I always had a fairly sensible diet Lost 10kg with high intensity interval training in the gym and have kept it off for 2 years whilst enjoying wine, beer and good food in moderation. If you are morbidly obese then diet is the place to start.

 

[Seagull58]

Well I do numerous things when in the mood,but in one week I shed 10lbs jogging.

You must have been jogging for the entire week. Did you stop to sleep occasionally?

 

[Seagull58]

I lost a lot of weight through a combination of running and diet change plus going "dry" a month off booze. Lost nearly three stone doing this. It got me in to a shape where I can now run more quickly and more technically. I've been running three times a weekl since January and have only missed three runs due to injury. Last night I felt a lot of pain in my right leg which I am getting checked out but, if I have to have time out, then I have a back up plan that will involve long walks, swimming and better diet until I can run again.

Running has been the most positive thing I have ever had in my life. Not only has it helped me to lose weight it has changed my life. My mental health is better. I've made friends. I'm also fit enough to help out at my son's football team, Cubs and school cricket club whereas I couldn't have done any of that a year ago.

Without changing my diet and giving up booze for a month I wouldn't have lost the weight so quickly but the payoff for me was faster running times as much as it was weight loss. I have now maintained my weight at almost exactly the same (82 kilos and I'm 6 foot 1) healthy BMI but, because I run, I'm back to eating pretty much what I want and having wine and beer at weekends without putting on a pound.

I really don't care what the science says - without running I wouldn't have lost the weight so quickly or healthily. That's not to denigrate diet or lifestyle change or say that running is for everyone, but, for me personally, running has been the best thing for weight loss and a lot more besides.

Running clearly works but there are 2 issues with it compared with HIIT; one is that you are more prone to injuries because of the long running sessions, especially on hard surfaces. Knee and ankle problems usually. The second is that running, or other exercise, sessions for longer than 10 to 12 minutes at a time cause the build-up of free radicals in the body and can lead to premature aging (if you believe the science). The top marathon runners over the past 10 to 15 years do plenty of HIIT work and less long distance training in order to manage their weight better The average weight of world class marathon runners now compared to 15 years ago is 10 to 12 KG lighter.

 

[Murray 17]

height 5'10 weight 12 stone 7lb so unfortunately yes I guess I am.

I'm the same and my BMI is 24 point something, so you're at the top end of healthy.

 

[Murray 17]

Wrong.....Exercise of course helps but weight loss/gain is 90% due to diet.

Exactly right. A sign at Active4less says,' Lose weight in the kitchen, get fit at the gymn.'

 

[BigGully]

Exactly right. A sign at Active4less says,' Lose weight in the kitchen, get fit at the gymn.'

I am not sure if that is entirely true.

I suspect it is all about calorie deficit or surplus, you can choose to use food intake or physical output to conclude any likely weight loss/gain.

I understand the Active4life slogan as we will all eat each day, but cannot be sure of our longer term activity, so you target the eating part I guess.

 

[Herr Tubthumper]

Wrong.....Exercise of course helps but weight loss/gain is 90% due to diet.

Being super literal yes you are probably correct; if you eat less than you expend you'll surely lose weight. But, you may well lose out on the amounts of nutrients your body needs by doing this.

Far better to eat the right amounts of stuff and do some exercise.

 

[nwgull]

Being super literal yes you are probably correct; if you eat less than you expend you'll surely lose weight. But, you may well lose out on the amounts of nutrients your body needs by doing this.

Far better to eat the right amounts of stuff and do some exercise.

Definitely. I think that the reason that people often won't lose weight after taking up excercise is that they reward themselves with something calorific afterwards. And its often the case that they'll underestimate the calories in their post workout meal, but overestimate the calories burned.

As for running, this is a very effective calorie burner once you get to a reasonable level of fitness. There is no question about it.

 

[Murray 17]

I see both the previous points. Give up 3 chocolate biscuits or run 5 miles? It's easier and quicker to give up the biscuits, not to mention reducing your sugar intake in the process. I think some people are under the impression that simply exercising more will be the answer to losing weight, but in practice calorie intake is more effective.

 

[soistes]

Maybe I'm lucky with my metabolism, but my feeling is that if you do a serious amount of exercise (and I do it for other reasons than weight -- to stay fit and because I feel alive when I exercise), eat healthily, and only when you feel hungry, you'll never have to worry about weight (unless you've got some kind of metabolic or related condition, of course).

I was 60 this year, and am 5'10". I currently weigh 9 stone 7lb, and have been within 2-3 pounds of this weight since my late teens. I run on average 4 times a week, barring occasional injuries and do yoga and gym resistance work regularly. I eat reasonably healthily (have been a vegetarian since 1974), but I do drink a fair amount of beer and wine most weeks.

 

[Wilko]

Some good advice on here and people who know what they are on about so some advice please.

I am 5.10 and pretty skinny, I go to the gym quite a bit and have successfully put on muscle. I want to gain more lean muscle but do not want to lose any weight. So, what type of gym programme should I go for and I am aware I need to get even more protein in the diet. Thanks in advance NSC

 

[StonehamPark]

Some good advice on here and people who know what they are on about so some advice please.

I am 5.10 and pretty skinny, I go to the gym quite a bit and have successfully put on muscle. I want to gain more lean muscle but do not want to lose any weight. So, what type of gym programme should I go for and I am aware I need to get even more protein in the diet. Thanks in advance NSC

First things first, you want more muscle but not lose weight = Consume more calories than you expend.
I'm sure you already know this but just illustrating that this is key.

Nutrition: Get your Macros in check; 40% Carbs / 30% Protein / 30% Fat
Try not to lower the carbs and up the proteins as you won't have the energy to lift heavy which negates the whole point in building mass.
If you find it difficult in getting lots of Protein in meals, a good quality Protein shake is fine. Make sure you get a decent powder though as there's plenty of crap out there.

Exercise: There's loads of weight training programs that you can follow depending on what suits you.
To find the best sets/reps routine, have a look on Google for Body Builders recommendations. Specifically look into 'Pyramid Workout' or 'Pyramid Training'.

The best way to build muscle is lift heavy over lower reps and sets.
Compound workouts such as Bench Press/Deadlift/Squats (weighted) etc are a must as they target multiple muscle groups within just one movement.

Don't do too much cardio, definitely no HIIT.
Don't neglect legs.

Super-sets on Biceps-Triceps will increase your arm measurements quicker than anything.