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General => Health/The Plaster Cast => Topic started by: TurnerFan on Nov 07, 2007, 18:16

Title: Paul's Weight loss tips.
Post by: TurnerFan on Nov 07, 2007, 18:16
Heya all, over the last year or so since I mentioned my past bodybuilding hobby I've had a fair few people pm me to ask about losing weight, I was pm'ed a minute ago by a chap who shall remain anonymous about shifting the last stubborn bits of fat and being in a good mood wrote a lengthy response.

I thought I'd post it in here as it's a fair sized response and might be of some use to some people.

My response was as follows.....

First of all congrats at sticking at it and losing 3 stone, shows you have what it takes mentally, which is the hardest thing.

As for what you have asked, that's the stubborn bits left, the only way to get them down is not just to "lose weight" but you need to lower your % of weight that is bodyfat.

Right you need to....

Eat 6 small meals a day

Make sure you don't go without a small meal for like more than 3 hours. A small meal is fist size or smaller.

This keeps your metabolic rate high and helps with the fat loss. It stops your body storing fat like people who eat 3 square meals a day.

Drink s**t loads of fresh cold water, also have plenty of black coffee/tea, the water is to keep you hydrated and caffeine acts as a metabolic stimulant. These two can do wanders on their own, but don't do the Caffeine without the extra water as the last thing you want to be is dehydrated when trying to shift fat, your piss should be clear and you will be peeing for England with all the water and caffeine unfortunately.

NOTE (don't drink too much caffeine though, 5 cups of tea/coffee a day should be a limit really and less if you are caffeine sensitive or really over weight)

Don't have caffeine too late though as you need quality sleep to get anywhere with training too. Try to get 8 hours a night and don't vary your sleeping pattern too much.

As for diet, get plenty of protein!!! all carbs should be brown not white so no chocolate/sweets, no white breads/pastas...basically brown rices wholemeal breads and wholemeal pastas for your carbs.

Try to get some good fats e.g Flora spread and olive oil (don't go overboard though) but don't cut all fat out though as when you do your testosterone drops lower than normal which is the worst thing you can do for fat burning.

Try not to eat after 6pm and if you do keep it protein, I usually have a tin of tuna if I'm hungry in the evening.

If you work out regularly concentrate on weight training.

A good 3 x a week workout is

10Min's rowing warm up
35-45 Min's hard weight training
20 Min's treadmill.

Reason being is if you do cardio first all you are doing is burning calories in your blood, muscles and liver stored as glucose and glycogen, then when you come to do weights you have very little energy, so you burn naff all fat and get a s**t weights session to go with it.

If you do it the other way around like I've stated you warm up then end up burning all the glucose/glycogen in an intense weights session (which is good for other reasons which I will come onto in a minute) then you have very little left for your running so the 20 Min's running burns more fat than if it was done before the weights.

Focusing on weight training is doubley good as it will speed your metabolism up for about 24-48 hours after the session, also by growing lean muscle mass you will increase your metabolic resting rate (amount of energy/calories your body uses just to keep alive and warm) so whilst you are sat watching t.v. you will be burning more calories than if you had less muscle.

As for weight training I could talk for hours so typing it isn't going to get everything down but basically concentrate on big compound movements

Squats
Chin ups
Dead lifts
Bench press
Military/shoulder presses
Barbell curls
Dips

You get the idea.

Don't mess around with shitty little weights, do that weights session like your life depended on it and push yourself every session, just doing that alone will shift fat as your testosterone will sky rocket as a result of it and you will gain lean muscle.

One other thing that really helps if you can manage to do it is doing cardio on it's own first thing in the morning on an empty stomach.

Morning cardio on an empty stomach is the main difference between a guy with a flat stomach who has some muscle's who trains and eats well and a guy who models on C.K. underwear boxes

It makes a massive difference....but not many people (including myself these days) can be arsed to get up early to do it.




Just thought I'd put this here so next time someone asks for some advice on this subject I can link them to this thread.

Paul
Title: Re: Paul's Weight loss tips.
Post by: dhjunkiejon on Nov 07, 2007, 19:33
That was a really cool article, Maybe a good thing to go on the homepage for SDH? Like a health and fitness section? That was pure quality, Although I know for a fact I won't bother doing that, It was very interesting

Props to Paul
Title: Re: Paul's Weight loss tips.
Post by: Rob. on Nov 07, 2007, 20:38
That was a really cool article, Maybe a good thing to go on the homepage for SDH? Like a health and fitness section? That was pure quality, Although I know for a fact I won't bother doing that, It was very interesting

Props to Paul
+1
Title: Re: Paul's Weight loss tips.
Post by: Fastlane on Nov 08, 2007, 01:03
 
An intelligent well written informative thread here Paul top stuff.
you know your shiz!
Title: Re: Paul's Weight loss tips.
Post by: [Veero] on Nov 08, 2007, 13:12
Excellent article.

This is the exact sort of thing I need to motivate to really get in shape (too many years of the stewdent life... :( ). My new job should mean I will have evenings again and a bit more time. I'm more than capable of getting up early so this looks good!

Nice one. Stickied!

Veero
Title: Re: Paul's Weight loss tips.
Post by: al. on Nov 08, 2007, 14:10
Being a friend of Pauls and talking to him about this stuff rather extensivly let me add some personal experiance with the above tips (most of which paul has told me over time) and some with personal slant.


6 meals a day
awesome to start with - but if your like me and dieting isnt really feisable you'll probobly be better off just getting into a good routine with a brown cerial like weetabix or bran flakes (especially if your not a breakfast person as not eating breakfast can trick your body into starvation mode which you store more fat in!)

the other 2 meals just try and make sure you get the goodness in there ie what i did was wholewheat pasta and tuna with chopped tomato and spinich.

I did do the 6 meals a day and not eating junk for a good 2months and lost over a stone (weight loss isnt my main gain) but the problem was i felt like the diet was controling my day more so i scrapped this idea.

Now - eating 3 regular meals aday and having no chocolate / sweets or goodies other than 1x a week for a treat.
You learn to fall back in love with fruit when you dont have much snacky foods about... get some apples, bananas, kiwi's and other fruits and throw them in the fridge so there nice and cold :)

other useful things to have hanging around are dark rivitas and dried fruit / nuts.

main thing about sticking to a diet is keeping away from those snack foods so if you have a variety of good stuff round the house then youll less likely nip to the shop and get a mars bar.

as for drinking - water lots of it like Paul said - fills you up a lot as well, which is ace! Also not sure if this is a good idea but if i couldnt make 1 of the 6 meals id drink a pure oj with bits and grab a slice of wholemeal bread.


---- since doing the above and experimenting for a fair bit my whole routines changed - im now a member of a gym ( being a student this is a good thing as it gets you away from spending all your money on alcohol as your times spent in there )

id say ideally if you are serious about losing weight put your money where your mouth is - clear out all your junk from the house - give it to a mate or bin it.

replace your alcohol cupboard with a bottle of vodka staying away from ales and lagers and sugery alcohol drinks.

get a gym membership as they will give you a personal training plan and will tie up your nights with fitness rather than binging on drink - i still go out lots but i drink double vodka and ojs after being at the gym so a couple of them and im done for!

i was never overweight but i had a layer of fat that i wouldnt of minded to shift to get trim ( i was 12stone6 and 6foot) and now im 11stone8 - what! you say... well i did lose more weight but since being at the gym ive been bulking more so putting more weight on agian - its not really about weight... infact thats a key point

dont get hooked up on figures numbers and widths..... be true to yourself and eat healthy - ITS ALL ABOUT THE MIRROR TEST - and if your happy with what your looking at, so dont get down if youve tried really hard one week and you havnt lost much weight - have a look instead.

ps - im a coffee feind and what paul said about drinking lots is a good idea but i found with having not much food in my body (often going to bed after the gym feeling pretty hungry) that the coffee was pretty tiresome on the body and made me pretty moody, im sure it works for some more than others but my mental being was more importiant than body i figured.

;) hope thats not just a ramble


oh and another great thing about a good gym is the spa, sauna, dip tanks, jackoozies and steamrooms to pamper yourself after working your tits off :)


LET THE WINTER TRAINING COMMENCE!!

al.
Title: Re: Paul's Weight loss tips.
Post by: Hairyb on Nov 08, 2007, 16:02
Fantastic advice paul, and cheers to al for the additional advice!  :)
Title: Re: Paul's Weight loss tips.
Post by: TurnerFan on Nov 08, 2007, 17:07
Cheers al

Was good to see someone put the advice to good use rather than try it for a week and give up (unfortunatly thats my own current state of affairs and I'm watching myself slowly change shape in a bad way  :'()


I'll be back on it for the summer though  ;D

Paul
Title: Re: Paul's Weight loss tips.
Post by: Maximouse on Nov 08, 2007, 18:19
I have part of that done, eating loads of healthy food. 5 meals a day, im not fat at all though and got good fitness. Just need to work more on the weights part!
Title: Re: Paul's Weight loss tips.
Post by: Leigh2612 on Nov 08, 2007, 19:10
35£ or so for a gym a month is a great investment in yourself, just make sure you can go 2-3 times a week!
Agree with the above, keep good food around for snacks, slip into eating s**t and it will go out the window real quick...
Chilled what are your stats like?
Title: Re: Paul's Weight loss tips.
Post by: [Trail_Rat] on Nov 08, 2007, 19:24
yep its all good advice and its what i adhered to to loose 2 stone 2 years ago ....

alternatively if your like me and find the gym irritating ....i enjoy going i just dont like the atmosphere and artificial air of the air conditioning system ... i found swimming and bouldering at the local climbing wall a better release for my energy

then you too can have an arse like

http://www.southerndownhill.com/forum/index.php?action=dlattach;topic=135326.0;attach=12104;image (http://www.southerndownhill.com/forum/index.php?action=dlattach;topic=135326.0;attach=12104;image)

seriously though pauls advice works wonders.

Title: Re: Paul's Weight loss tips.
Post by: Sam B on Nov 08, 2007, 20:55
Chilled, what about if i just wanted to get some more muscle on me? What do you suggest?

Thanks
Title: Re: Paul's Weight loss tips.
Post by: TurnerFan on Nov 08, 2007, 21:14
35£ or so for a gym a month is a great investment in yourself, just make sure you can go 2-3 times a week!
Agree with the above, keep good food around for snacks, slip into eating s**t and it will go out the window real quick...
Chilled what are your stats like?

I'm not into it anymore mate, I just look like a guy who goes to the gym a bit now.

My best shape was 14.5 stone with  just visable abs (I'm 5ft10) so a fair bit of muscle, arms were 17.5" around then,    ;D

I could Bench 140kg for 10reps Squat 200kg for 8 reps and deadlift 250kg 1 rep max so was pretty strong too. Thing is it aint that impressive compared to a lot but I always remained natural. Don't see the point in steroids, yer you might look great but it doesn't do your body any favours, especially in the long run.

I Lost a lot of size after I got soft tissue damage in one shoulder in France 2006 and then did my other shoulder at Hamsterley 4 months later, I've never really recovered properly from it.

As soon as my house purchase has gone through I'm gonna be back on it properly though.  ;)

Title: Re: Paul's Weight loss tips.
Post by: Rokin on Nov 08, 2007, 22:35
Great article there, and certainly worthy of a sticky. It's really good to know that so many people are actively wanting to get fitter, especially as the weather is turning more rubbish and the lure of the console grows.
I lucked out and got a free personal trainer of sorts in my Dad who was a powerlifter, (he did some crazy stats in his prime... 550lb deadlifts etc.,) who has helped me train to my level of fitness now. I don't benchpress, but use free weights and the machines. Everything is controlled and strict, and hurts like hell! Guess that's the way though.
My greatest achievement to date though hasn't been my weights, (although I'm quite proud of my 25KG hammer curls and maxing out the pec fly machine for 12 reps last week,) but rather those funny chin up things with your legs stretched out in front of you and your toes pointed forward. Don't know what they're called, but I can now do them. 8 comfortably. I was actually screaming out and bouncing around in my car on the way home the day I first did them.
That's why I train, apart from the history of heart disease in my family. It's the feeling you get when you leave knowing you've put the effort in.
Title: Re: Paul's Weight loss tips.
Post by: Sam B on Nov 08, 2007, 22:42
Tips please!

Chilled, what about if i just wanted to get some more muscle on me? What do you suggest?

Thanks
Title: Re: Paul's Weight loss tips.
Post by: Leigh2612 on Nov 08, 2007, 23:07
big drop,

the bit in the article about compounds is great- try that 2 times a week maybe to start with, use progressive overload, eat a buttload of protein!

And read as much as possible, sites like t-nation, muscletalk, etc will educate you, knowledge is the best resource at the early stages i think. Or try Arnolds encyclopedia, think its about £25 or so online, that has loads in! 2 hours plus in the gym might not be the way though...!

Chilled, pretty impressive lifts, at my best i was about 15st with abs poking through a bit (, not too far off your bench and deadlift but my squat plain sucks!

Lately been doing upper/lower alternates, real intense to try and burn a bit of fat so i dont have to do so much cardio, and i havent got a training partner so cant go mega heavy, which sucks a bit!!
Title: Re: Paul's Weight loss tips.
Post by: Poops on Nov 09, 2007, 18:53
NB: Chilled76 is a bit of a fatboy since he stopped going to the gym. I wouldn't take advice from a man with bingo wings as big as his   :P :D
Title: Re: Paul's Weight loss tips.
Post by: LewisB on Nov 09, 2007, 19:37
thanks for the advice just started weights so this helps alot  :)
Title: Re: Paul's Weight loss tips.
Post by: [Trail_Rat] on Nov 09, 2007, 19:39
one thing ...best advice i got is dont try and do 2 things at once ...

loose fat OR bulk ...dont try and loose fat and bulk at the same time

a very common mistake according to alot of books i read
Title: Re: Paul's Weight loss tips.
Post by: Leigh2612 on Nov 09, 2007, 20:10
good point, you can if you are fairly overweight but most people to add weight, calorie surplus, to lose, calore deficeit, which you obviously cant do at the same time.

Also before anyone says it fat does not turn into muscle!
Title: Re: Paul's Weight loss tips.
Post by: Rokin on Nov 09, 2007, 20:54
one thing ...best advice i got is dont try and do 2 things at once ...

loose fat OR bulk ...dont try and loose fat and bulk at the same time

a very common mistake according to alot of books i read


This is what happened with me. I was gradually losing weight without any real muscle gain. Before I started going to the gym, I topped out at 13st.10, then over the course of a year went down to 11st.13. It felt really odd dropping to that level, and was a bit disappointed to be honest about not showing any substantial muscle gain.
Now I'm back up to 13st.6 with not much in the way of fat, and still growing. It's a long winded process, and why so many people give up too soon I guess. I mean, if it was easy to tone up and get huge arms, we'd all have them. My top 2 sets of abs are through now, and I'm aiming for the bottom set in a year or so.
Title: Re: Paul's Weight loss tips.
Post by: TurnerFan on Nov 10, 2007, 09:47
NB: Chilled76 is a bit of a fatboy since he stopped going to the gym. I wouldn't take advice from a man with bingo wings as big as his   :P :D


Ha ha ha, Adam's so jealous it's not funny, he's been training for years and still looks like an Ethiopian runner with a beer belly  :D
Title: Re: Paul's Weight loss tips.
Post by: gridds on Nov 13, 2007, 10:37
Thats all very good advice.

I'm interested though - what's your take on vitamin suppliments? Good? Bad?
Title: Re: Paul's Weight loss tips.
Post by: Leigh2612 on Nov 13, 2007, 18:14
multivitamins and minerals are great as not many people will get enough in their diet.
Title: Re: Paul's Weight loss tips.
Post by: al. on Nov 13, 2007, 18:42
pointless.

1 a day cod liver oil capsuls are cool though... vitamins go in and straight out - lots of people will disagree and there will be controversy over this but its pretty true i rekon.

cod liver oil - yes
vitamins - nah - if you arnt a skeptic get a good multivitamin
actimul / yakult - awesome get them in once a day 1st thing after a week you'll feel bo!
Title: Re: Paul's Weight loss tips.
Post by: Samwise on Nov 13, 2007, 18:46
I take fish oils, glucosamine and multi-vitamins (don't eat red meat so kind of feel like I have to) every day and can't say I notice a difference if I don't take them for a week, but hey.
Title: Re: Paul's Weight loss tips.
Post by: [Trail_Rat] on Nov 13, 2007, 18:54
i take glucosamine sulphate

because its supposed to help with joint tissue and fluid (my ankles and knees have stopped clicking more recently since ive started taking it ) but more because its well used in the army when they have a heavy schedule to keep there immune systems above board .... help them stop coming down with a cold. i take 1/3rd the RDA

as for vitamins im in the waste of time camp im pretty sure i get most of the vits and minerals from the food i eat ... i eat lots of fruit and veg , drink more milk than humanly possible and eat lots and lots of fresh meat
Title: Re: Paul's Weight loss tips.
Post by: Terminator. on Nov 13, 2007, 19:53
Any tips to gain weight healthily?

I need a bit more muscle on me for Ice hockey.

Also needs to be controllable.
Title: Re: Paul's Weight loss tips.
Post by: jmann1 on Nov 13, 2007, 19:58
intake more calories

lift weights!  muscle weights 3times the amount fat does

increase your protein intake to 1.5gram/kg body weight
Title: Re: Paul's Weight loss tips.
Post by: JLo on Nov 13, 2007, 20:54
Cheer Paul, very useful indeed. I am out with injury but trying to lose a bit of weight due to the fact I am a bit porky at the moment! I am also trying to do lots of leg weights as I can still excercise the lower body. A very good and well informed artical.

Personally I no longer take vitamins but do take IQ fish oils.
Title: Re: Paul's Weight loss tips.
Post by: Leigh2612 on Nov 13, 2007, 22:24
actimel etc just increase the good bacteria you already have, so some goes through your system, with a good diet with greens etc it encourages them to thrive and is preferable to just trying to increase their number

pointless.

1 a day cod liver oil capsuls are cool though... vitamins go in and straight out - lots of people will disagree and there will be controversy over this but its pretty true i rekon.

cod liver oil - yes
vitamins - nah - if you arnt a skeptic get a good multivitamin
actimul / yakult - awesome get them in once a day 1st thing after a week you'll feel bo!
Title: Re: Paul's Weight loss tips.
Post by: TurnerFan on Nov 13, 2007, 22:28
My take on Vitamins is basically this.....your body needs a range of them to function properlly.

When training a lot you need more of certain ones (don't ask me which) due to the stress that the training puts on your imune system, you are in a state of recovery all the time.

If you get loads of fresh fruit and veg (steamed is the only acceptable cooking method for these) then you will be o.k. without a muti vit, however traking one a day will make sure you arn't lacking in anything.

If your diet is shite then I would take oneor two a day, however remember No amount of supplements/training can make up for a poor diet.

As for what Teryy was saying Glucosamine sulphate is great for joints, as is Cod liver oil (which I believe has also been mentioned).

Paul
Title: Re: Paul's Weight loss tips.
Post by: [Trail_Rat] on Nov 13, 2007, 22:31
cooked veg ...wtf do you wanna do that for ?

eaten raw is the only acceptable way for most veg to be eaten
Title: Re: Paul's Weight loss tips.
Post by: TurnerFan on Nov 13, 2007, 22:32
cooked veg ...wtf do you wanna do that for ?

eaten raw is the only acceptable way for most veg to be eaten

As I say if you MUST cook it then steamed is the only way.

Title: Re: Paul's Weight loss tips.
Post by: Leigh2612 on Nov 13, 2007, 22:33
afaik the main benefit of glucosamine sulphate is joints but it is meant to take 3 months before you have a suffiecent amount in you to make any difference.
 Also can help some eye ailments, i haven't seen any research into colds or anything though?

i take glucosamine sulphate

because its supposed to help with joint tissue and fluid (my ankles and knees have stopped clicking more recently since ive started taking it ) but more because its well used in the army when they have a heavy schedule to keep there immune systems above board .... help them stop coming down with a cold. i take 1/3rd the RDA

as for vitamins im in the waste of time camp im pretty sure i get most of the vits and minerals from the food i eat ... i eat lots of fruit and veg , drink more milk than humanly possible and eat lots and lots of fresh meat
Title: Re: Paul's Weight loss tips.
Post by: al. on Nov 13, 2007, 22:38
since this is a health thread some of you may know.. ive got some 1/2mm deep ridges running horizontally down my thumb nails and big toes each ridge dip or raise is about 3mm long or less... any ideas what im lacking? i dont drink much milk?
Title: Re: Paul's Weight loss tips.
Post by: TurnerFan on Nov 13, 2007, 22:43
since this is a health thread some of you may know.. ive got some 1/2mm deep ridges running horizontally down my thumb nails and big toes each ridge dip or raise is about 3mm long or less... any ideas what im lacking? i dont drink much milk?

Oh my god al you've got gay  :D
Title: Re: Paul's Weight loss tips.
Post by: al. on Nov 13, 2007, 22:45
nah i just heard off someone passing comment and by trying to google it that it could be kidney problem or mineral deficency!
Title: Re: Paul's Weight loss tips.
Post by: Leigh2612 on Nov 13, 2007, 23:02
since this is a health thread some of you may know.. ive got some 1/2mm deep ridges running horizontally down my thumb nails and big toes each ridge dip or raise is about 3mm long or less... any ideas what im lacking? i dont drink much milk?

maybe its those pointless vitamin supplements!

i think it a vitamin C shortage in fact.
Title: Re: Paul's Weight loss tips.
Post by: al. on Nov 13, 2007, 23:02
i drink silly amounts of tropicana though?
Title: Re: Paul's Weight loss tips.
Post by: Leigh2612 on Nov 13, 2007, 23:15
dunno buddy, i just googled it. might be worth asking a pharmacist/ doctor? If it maybe a sign of kidney issues it won't hurt to get it checked out....?
Title: Re: Paul's Weight loss tips.
Post by: fireball on Nov 25, 2007, 22:14
am starting these tips after crimbo
Title: Re: Paul's Weight loss tips.
Post by: the machine on Nov 25, 2007, 22:30
i think getting into the job line of labour does wonders

i work on a farm and over the summer did some hay making , no thanks tot he bad wether we were lifting 40- 50 kg bails of hay onto a trailor and 1500 over2 and a 1/2  days got me built pretty good

Title: Re: Paul's Weight loss tips.
Post by: xiphon on Nov 26, 2007, 11:33
since this is a health thread some of you may know.. ive got some 1/2mm deep ridges running horizontally down my thumb nails and big toes each ridge dip or raise is about 3mm long or less... any ideas what im lacking? i dont drink much milk?

maybe its those pointless vitamin supplements!

i think it a vitamin C shortage in fact.

Have you been ill recently?

When you've been ill - and I don't mean a small sniffle - your body does wierd things.  My ex had this happen to her - whenever she was ill (for weeks/months on end..), she would develop a ridge in her nails.  They would slowly grow out, but only after about a year or so.  Sometime's she'd have several ridges in her nails, indicating she'd been ill (with only a month or two inbetween sickness...).

Might be an old wives' tale, but the markings on her nails were faily accurate in timing..

Ali
Title: Re: Paul's Weight loss tips.
Post by: Crash Master on Nov 26, 2007, 19:13
Bloody knew my kebab and coke diet wasn't right.....

Seriously though, damn good articles, as with anything it needs personal commitment and that's the hardest part.
Title: Re: Paul's Weight loss tips.
Post by: Leigh2612 on Nov 26, 2007, 19:59
lol, that comment reminded me of someone i used to know whow ent ona  diet. he must have been 19 stone or so, hed go out get smashed, and buy diet coke with his kebab, chips, sausage roll etc 3 times  a weekinstead of normal coke!
Title: Re: Paul's Weight loss tips.
Post by: .Rob. on Dec 03, 2007, 09:55
i lost 2 stoneish by eating breakfast then dinner. And riding on weekends. No hassle
Title: Re: Paul's Weight loss tips.
Post by: Leigh2612 on Dec 03, 2007, 17:45
bet it sucked feeling hungry all day
Title: Re: Paul's Weight loss tips.
Post by: Reidy8 on Dec 04, 2007, 11:49
lol.

just ride more id say
Title: Re: Paul's Weight loss tips.
Post by: darth on Dec 06, 2007, 16:53
or get toncilitis (sp) for 2 weaks, living off antibiotics and lucozade lost me nearly 2 stone over the 14 days!
Title: Re: Paul's Weight loss tips.
Post by: pimpin gimp on Dec 20, 2007, 13:06
i think getting into the job line of labour does wonders

i work on a farm and over the summer did some hay making , no thanks tot he bad wether we were lifting 40- 50 kg bails of hay onto a trailor and 1500 over2 and a 1/2  days got me built pretty good



you think 2.5days of work got you built?

err, no mate. chances are it was the whole summer of work that helped.
Title: Re: Paul's Weight loss tips.
Post by: Chris... on Jan 10, 2008, 12:48
Paul:

Great article, thanks. But where would you fit in weight training in that schedule? Here is an example of a timetable I drew up after reading what you said in the first post:


06:00 WAKE UP

06:15 CARDIO ON EMPTY STOMACH

07:00 SHOWER

07:30 SMALL MEAL + BLACK COFFEE

09:30 SMALL MEAL

11:30 SMALL MEAL + BLACK COFFEE

13:30 SMALL MEAL

15:30 SMALL MEAL + BLACK COFFEE

17:30 SMALL MEAL

22:00 SLEEP


I thought weights in the evenings (maybe 19:00-21:00), and a meal immediately afterwards, but you said you shouldn't eat after 6pm?

Any advice would be great.
Title: Re: Paul's Weight loss tips.
Post by: TurnerFan on Jan 10, 2008, 13:06
Paul:

Great article, thanks. But where would you fit in weight training in that schedule? Here is an example of a timetable I drew up after reading what you said in the first post:


06:00 WAKE UP

06:15 CARDIO ON EMPTY STOMACH

07:00 SHOWER

07:30 SMALL MEAL + BLACK COFFEE

09:30 SMALL MEAL

11:30 SMALL MEAL + BLACK COFFEE

13:30 SMALL MEAL

15:30 SMALL MEAL + BLACK COFFEE

17:30 SMALL MEAL

22:00 SLEEP


I thought weights in the evenings (maybe 19:00-21:00), and a meal immediately afterwards, but you said you shouldn't eat after 6pm?

Any advice would be great.

Train between 16:00 and 17:00 would be ideal as then you get food afterwards (make sure you get plenty of protein in that meal).

You have plenty of time to wind down to get a good nights sleep then too.

Paul
Title: Re: Paul's Weight loss tips.
Post by: Leigh2612 on Jan 10, 2008, 17:58
Paul:

Great article, thanks. But where would you fit in weight training in that schedule? Here is an example of a timetable I drew up after reading what you said in the first post:


06:00 WAKE UP

06:15 CARDIO ON EMPTY STOMACH

07:00 SHOWER

07:30 SMALL MEAL + BLACK COFFEE

09:30 SMALL MEAL

11:30 SMALL MEAL + BLACK COFFEE

13:30 SMALL MEAL

15:30 SMALL MEAL + BLACK COFFEE

17:30 SMALL MEAL

22:00 SLEEP


I thought weights in the evenings (maybe 19:00-21:00), and a meal immediately afterwards, but you said you shouldn't eat after 6pm?

Any advice would be great.


Its ok to eat after training if that is after 6, complex carbs+ protein please. If you are trying to put muscle on then i recommend a casein shake or cottage cheese before bed so you are catabolic (muscle breaking state) for less time.
Title: Re: Paul's Weight loss tips.
Post by: al. on Jan 11, 2008, 00:42
just watch out on the coffee aswell, you maybe sensitive to caffine if your not used to drinking that much, i wouldnt start blank on 3 a day.

I drink (or used to) drink a lot of coffee so for the time youve listed coffee id be having a double black expresso!
Title: Re: Paul's Weight loss tips.
Post by: Moobs on Jan 11, 2008, 20:35
coffee's like coke its so addictive we have it at owrk i need 3 a day to stay alive
Title: Re: Paul's Weight loss tips.
Post by: TurnerFan on Feb 20, 2008, 18:08
I've just looked in the mirror and I've frankly got very out of shape.  >:(

Been very Lazy since I got back from France last year.

Time to sort myself out.

I'm gonna take a photo now and a photo each Wednesday for the next 8 weeks and post them all up when I'm done to show you what you can do in a short space of time.

Paul

Title: Re: Paul's Weight loss tips.
Post by: Leigh2612 on Feb 20, 2008, 19:29
what are you planning? cardio fest?
Title: Re: Paul's Weight loss tips.
Post by: TurnerFan on Feb 20, 2008, 20:27
what are you planning? cardio fest?

No pretty much what I've put in the first post. Good eating small meals plenty of water, some metabolic stimulants and a mix of weights and cardio.

Paul
Title: Re: Paul's Weight loss tips.
Post by: Hairyb on Feb 20, 2008, 22:39
On that note...I'm down to 11 stone 11 now, a year and a month after I started, from 15 stone 6.

I may bother with pics once I'm completely finished, which'll probably be another month or two  :)
Title: Re: Paul's Weight loss tips.
Post by: Leigh2612 on Feb 20, 2008, 22:52
that is a good 13 months you've had buddy!

I'm 14 stone 4 lbs (and 4 ounces this morning!), i've been 15 stone of fat before, trying to get there not fat...slowly..!
Title: Re: Paul's Weight loss tips.
Post by: Hairyb on Feb 20, 2008, 22:58
Yeah it's not been easy...but so so worth it. Haven't ever felt this good in my life.
The weight loss has slowed right down though to 1, 2 (or 3 if I'm lucky) pounds a week, but this is because I'm still putting on muscle. I hope  :D
Title: Re: Paul's Weight loss tips.
Post by: Leigh2612 on Feb 20, 2008, 23:02
if your losing a pound of fat a week mate thats still damn good!
Title: Re: Paul's Weight loss tips.
Post by: Hairyb on Feb 21, 2008, 15:14
Definitely, little way to go now...I'm aiming for between 11 to 11 and a half, but I'm judging it by both feel and appearance rather than weight at the moment, as I'm almost average for my height now (5"7).

38 waist down to 32, score!
Title: Re: Paul's Weight loss tips.
Post by: Charlie. on Feb 21, 2008, 16:02
11 stone 7lbs for someone 5'7"!?

I'm 5'9/10" and only 10 stone 5lbs. Hope I'm not under weight :D

But 38" to 32" waist thats good going. weel done ;)
Title: Re: Paul's Weight loss tips.
Post by: Jam Roll on Feb 21, 2008, 16:10
Definitely, little way to go now...I'm aiming for between 11 to 11 and a half, but I'm judging it by both feel and appearance rather than weight at the moment, as I'm almost average for my height now (5"7).

38 waist down to 32, score!

Thats damn good - I'm aiming for 13 stone myself. 6 1, was 15 stone 7 at Xmas, down to 14 stone 7 now, so getting somewhere! Been doing this through running and eating properly!

Giving myself 6 months to do this - I hope this is resonable! best thing about it is - I actually feel a whole lot fitter!
Title: Re: Paul's Weight loss tips.
Post by: Hairyb on Feb 21, 2008, 16:21
Definitely, it's not about dieting and all that, it's about changing your lifestyle, i.e. eating habits, regular exercise etc.
Title: Re: Paul's Weight loss tips.
Post by: JLo on Feb 21, 2008, 17:04
I am currently about 12 and a half atm. I have lost a stone since xmas. I aim to be 12 and then I'm happy at 6ft 3.
Title: Re: Paul's Weight loss tips.
Post by: Nas on Feb 21, 2008, 17:09
Just around september time last year I lost a stone of weight, from 15 down to 14 in just under two weeks by:

Eating makrel (with chillis and other spices and plum tomatoes and drop of olive oil) and scrammbled eggs for breakfast.

Lunch would be a either a tuna or chicken salad, (no pasta in this).

Dinner would either be a can of Nurishment or mostly a bottle of choc Frijj (less than 1% fat).

All the while drinking about 2-4L of water a day and cutting out tea and coffee altogether.  I didn't do any training at all during this time.

For reason that I can't remember i stopped my diet after two weeks, maybe after I changed jobs?  I now seem to be taking work home and working late too.  I put the weight back on.

I'm house sitting for a month with my wife during March for my uncle who has a treadmill, Xtrainer and ab thing.  I'm hoping to make the best use of that month and hopeful work at least 5days a week following this routine:

5am: wake up treadmill/cross trainer 20mins
530: shower and prepare for work
615: eat eggs, makrel
7am: leave for work

work with a lunch consisting of tuna or chicken salad

4pm-7pm: go home depending on how busy i am

get home have a work out session using my free weights and then cardio

chill out and try to get into bed by around 10am, i'm usually in bed for around 12-1am and get about 3-5hrs of sleep.  I think my sleeping pattern has changed things a lot.
5
Title: Re: Paul's Weight loss tips.
Post by: Hairyb on Feb 21, 2008, 17:14
I found when you first start a lot of weight comes off very quickly, but it generally slows down after that.
Title: Re: Paul's Weight loss tips.
Post by: Nas on Feb 21, 2008, 17:18
yeah, it's the initial burst where you loose a lot, the more excess weight you have to more drastic the initial weight loss.
Title: Re: Paul's Weight loss tips.
Post by: dhjunkiejon on Feb 26, 2008, 21:36
Hey Paul, How's it going?

It's wednesday tommorow  ;)

Title: Re: Paul's Weight loss tips.
Post by: TurnerFan on Feb 26, 2008, 21:52
Hey Paul, How's it going?

It's wednesday tommorow  ;)



It is....no noticeable difference yet but I'm breaking myself back in gently. Will be getting progressivly stricter and training harder as the weeks go on, I don't want to over train as I've been out for a while.

Paul
Title: Re: Paul's Weight loss tips.
Post by: psyick on Feb 28, 2008, 12:19
This year I am trying to drop a few pounds and also eat as healthily as possible.  I have always eaten pretty well, not much processed foods, a fair bit of fruit and veg etc but even so this has been quite an eye opener.

If you want to lose some belly I'd suggest you spend a week (or more if you can be assed) logging everything that you eat and drink because even if you think you know what is healthy already, you will be surprised at some of the things that come up.

For example I have noticed that;

- I am (still) eating too much salt
- pub/ready made salads are often stuffed with fat and you may as well have a burger
- cheddar cheese is my real weakness
- vodka & diet coke is preferable to a pint ;)

Sign up at http://www.tescotracker.com (http://www.tescotracker.com)  - it has most foods and their nutritional info, it's not perfect/complete but it's pretty good for free.
Title: Re: Paul's Weight loss tips.
Post by: strafer on Mar 03, 2008, 11:17
Sign up at http://www.tescotracker.com (http://www.tescotracker.com)  - it has most foods and their nutritional info, it's not perfect/complete but it's pretty good for free.


A website called fitday.com also do a good version of that.
Title: Re: Paul's Weight loss tips.
Post by: al. on Mar 03, 2008, 14:01
Nas, how can you function on so little sleep? Thats amazing.
Title: Re: Paul's Weight loss tips.
Post by: Leigh2612 on Mar 03, 2008, 17:51
In other news i weighed in at 205 lbs 8 oz this morning. Glorious
Title: Re: Paul's Weight loss tips.
Post by: Dh max on Mar 29, 2008, 00:58
I am currently about 12 and a half atm. I have lost a stone since xmas. I aim to be 12 and then I'm happy at 6ft 3.
im 6 ft 3-4 and only 15 i weight in at about 17 and half stone..

i feel fat  :(
Title: Re: Paul's Weight loss tips.
Post by: [Orge] on Mar 29, 2008, 02:14
Nas, how can you function on so little sleep? Thats amazing.

I function on approximately 5 hours of sleep a night, having to work 9am until anything between 6:30pm and 11pm everyday leaves little time to do the things I want and sleep unfortunately! (Stupid PhD!)

Currently 13st and 6'1"...thinking I should probably do something about it soon!

Orge.
Title: Re: Paul's Weight loss tips.
Post by: Jam Roll on Jun 23, 2008, 15:03
Definitely, little way to go now...I'm aiming for between 11 to 11 and a half, but I'm judging it by both feel and appearance rather than weight at the moment, as I'm almost average for my height now (5"7).

38 waist down to 32, score!

Thats damn good - I'm aiming for 13 stone myself. 6 1, was 15 stone 7 at Xmas, down to 14 stone 7 now, so getting somewhere! Been doing this through running and eating properly!

Giving myself 6 months to do this - I hope this is resonable! best thing about it is - I actually feel a whole lot fitter!

I wrote this back in feb - got on the scales this morning and am now 13 stone 1 lbs.

However, althought Ive reached my target, Ive still got a fair bit of belly fat / man boobs! Whats the best way to shift this. Im running 4 times a week and riding at weekends.

My runs are now between 5 and 10 miles twice a week, a fast 3 mile run and a session of hill sprints. Im definatly 100x fitter - but want to get rid of this still excess flab.

Im guessing now setting a target weight of 12 stone might be an option? Also doing sit ups and push ups every morning to keep a bit of strength.
Title: Re: Paul's Weight loss tips.
Post by: Leigh2612 on Jun 23, 2008, 20:40
whats your diet? cut carbs. and buy a heart rate monitor to ensure you are working at about 60% MHR
Title: Re: Paul's Weight loss tips.
Post by: Jam Roll on Jun 23, 2008, 21:39
whats your diet? cut carbs. and buy a heart rate monitor to ensure you are working at about 60% MHR

Diet is possibly too high in carbs, Ive cut a hell of a lot of fat out.

Lot of Chicken, Veg, and Fish. Quite often have pasta though, as its quick and easy.

I am looking at a heart rate monitor.
Title: Re: Paul's Weight loss tips.
Post by: Leigh2612 on Jun 23, 2008, 21:59
i love pasta! sounbds good overall though bud, any idea on total calories or anything?
Title: Re: Paul's Weight loss tips.
Post by: TurnerFan on Jun 23, 2008, 22:09
whats your diet? cut carbs. and buy a heart rate monitor to ensure you are working at about 60% MHR

Diet is possibly too high in carbs, Ive cut a hell of a lot of fat out.

Lot of Chicken, Veg, and Fish. Quite often have pasta though, as its quick and easy.

I am looking at a heart rate monitor.

White or brown pasta?....white pasta's a killer for stopping any fat loss.

Paul
Title: Re: Paul's Weight loss tips.
Post by: Jam Roll on Jun 24, 2008, 20:31
whats your diet? cut carbs. and buy a heart rate monitor to ensure you are working at about 60% MHR

Diet is possibly too high in carbs, Ive cut a hell of a lot of fat out.

Lot of Chicken, Veg, and Fish. Quite often have pasta though, as its quick and easy.

I am looking at a heart rate monitor.

White or brown pasta?....white pasta's a killer for stopping any fat loss.

Paul

Has been white pasta - will change that then. However, whenever I have rice its always Whole grain.

Im sure its just a case of continuing to do as Im doing.
Title: Re: Paul's Weight loss tips.
Post by: Rokin on Jul 06, 2008, 20:39
I'm in the same position as Mr. Jam Roll in the above post. My top 2 sets of abs are through, can do wonderful things at the gym now and have kept things quite strict food wise. I'm even having my breakfast smoothie, (3 scoops of oats, 1 of protein shake, third of a pint of milk, a banana and honey... yum,) after a 5 mile commute on an empty stomach every morning. The last little bit of tummy is there, and I'm getting miffed. I'd rather not cut my carbs any more, as the last time I had a blood test there was a high urea content, so I'd rather my kidneys didn't pack up before I got my 6 pack! Protein is the predominant part of my diet anyhow.
Basically, what is the best exercise post weights workout? I can probably factor in 20 minutes before my Girlfriend gets the hump about me being out all evening, and am swaying towards the cross trainer, although I've got most other apparatus at my disposal. Thanks...
Title: Re: Paul's Weight loss tips.
Post by: Reidy8 on Jul 06, 2008, 21:14
hmm  :-[

maybe its my turn to hit the weight loss

at 16 years old im 5ft 8" and weigh just a smidge over 12 stone, acording to the below table my ideal body weight is 10 to 11.5 stone. strange that my arms and legs are really quite muscley but my belly and man boobs are where the fat is.

starting tomoro then i supose, ill use alot of the advice of this thread too.

(http://www.weightlossresources.co.uk/images/idealWeightStonesM.gif)
Title: Re: Paul's Weight loss tips.
Post by: old skool on Jul 06, 2008, 22:27
just thought i would say...

last 3-4 weeks i have lost about 1.6 stone now, 

simply, eating healthy and monday wednesday and friday i do 15 miles on my road Bike, country back lanes, alot of steeeep heeels and then sunday i do about 22 miles.

everyone has noticed a difference.
and its easy to do. and bonus is your still on your bike.

nick

Title: Re: Paul's Weight loss tips.
Post by: Paul INITT on Jul 07, 2008, 12:56
hmm  :-[

maybe its my turn to hit the weight loss

at 16 years old im 5ft 8" and weigh just a smidge over 12 stone, acording to the below table my ideal body weight is 10 to 11.5 stone. strange that my arms and legs are really quite muscley but my belly and man boobs are where the fat is.

starting tomoro then i supose, ill use alot of the advice of this thread too.

(http://www.weightlossresources.co.uk/images/idealWeightStonesM.gif)


acording to that chart i should way 2-3 stone more than  i do now ::)

Paul
Title: Re: Paul's Weight loss tips.
Post by: [Trail_Rat] on Jul 07, 2008, 12:58
that charts gibberish ....

my mate got signed medically unfit to go off shore as he was well overweigh on bmi ...

hes as strong as an ox , hes a rope access dude and is the best climber i know ......

company doctor wouldnt listen . my chart says your overweight and thats it

his own doctor laughed !
Title: Re: Paul's Weight loss tips.
Post by: Rider on Jul 07, 2008, 13:04
I have been following parts of your weight loss tips Paul, and have found it very helpful. Im 6" 3 and have gone from 13 1/2 stone to 12 3/4 stone in just over two weeks and hope to carry on and level out at around 12ish.  Cheers.
Title: Re: Paul's Weight loss tips.
Post by: Frankie on Jul 07, 2008, 17:08
chilled76 did you manage to stick to it, where are the 8 photos?  ;D
Title: Re: Paul's Weight loss tips.
Post by: byJim on Aug 19, 2008, 15:53
At the moment i'm at the stage the original poster began at, trying to shift the fat to begin with.. i've been trying to focus on eating well and keeping the metabolism(sp) up.. Eat usually 4/5 smaller meals during the day.. plenty of wholemeal bread, fruit juice, tuna, fruit.. usually eat rice, chicken, fish, pasta.. trying to keep it relatively healthy (my diet before was very poor so this is a major step in itself).

I go to the gym about 3 times a week, do about 20 mins warm up on the bike, followed by about 15 minutes on a cross trainer then I do the weights with barbell curls, military presses and a few of the resistance machines targetting the quads and hamstrings.. and now i'm trying to fit in 15-20 mile rides during the day which have plenty of hills etc. I've lost about a stone in 3 weeks but I think thats the first bit falling off quickly, the rest will need a bit more work.

My main problem is core strength, what exercises could i do to build it up? I suffer from back pain because of my height so the doctor suggested building up core strength to help support my lower back etc.
Title: Re: Paul's Weight loss tips.
Post by: TurnerFan on Aug 19, 2008, 17:18
Jim...

I don't want to recomend too many exercises for core if you have a bad back as I am no specialist in training to recover from injury.

One thing I would say though....when the weight gets more stuborn mix it around.

Try warming up for 15 minutes, then do your weight training then hit your cardio workout after your weight training (as outlined in the original post). It makes a big difference over doing cardio first.

But to be honest if you hvae  lost a stone in under a month you are doing brilliantly and just need to stick at what you are doing. Well done and keep going.

Paul
Title: Re: Paul's Weight loss tips.
Post by: byJim on Aug 19, 2008, 21:16
No worries Paul, i'll give the shorter warmup time a go and see how it seems! I'll have a look around and see if I can find any information on things to recover from back injuries etc.. it's not so much an injury, just that I grew too fast and my spine stretched a little.. and its taking its time to catch up.

Got to agree with what a guy said at the start, glucosamine sulphate works wonders.. especially if your joints arent used to the exercise, it can make a big difference.
Title: Re: Paul's Weight loss tips.
Post by: ~big-j~ on Aug 19, 2008, 22:22
im 6-2 and about 19 stone and i can do the 100m in 15.5s i thought that was quite good (for a fat b'tard!)
Title: Re: Paul's Weight loss tips.
Post by: Paul INITT on Sep 29, 2008, 21:02
paul, you seem to know alot about fitness ect, can you answer this, im 16 about, 5 foot 4 and weight 8 stone. ive been told im like under weight ect.

firstly am i? and secondly i have the same problem as many i have a very muscley stomach wich makes it stick out a little but then a layer of fat whats the best way to get red of it baring in mind i cant run or do much exorcise at the moment as i have a broken sholder with plates put in it a few weeks ago. is it just a case of better diet?


also this may sound a little gay but my pecks are perfect no fat on so i want to get the fat off my tummy to mach and so i look meater and better ect but one seems to be bigger at the bottom than the top and tho other seems to be bigger at the top than the bottom haha is there like ways of lifting weights to make the top half bigger than and ways to lift to make the bottom half bigger or is it just a case of one i have done alot of work on and the other i havent and the one i havent looks smaller ect.


also what are the best ways to make your arm muscles big ( for when  i get out of a sling as my arm muscles have disapeared with the lack or rugby, biking and exorcise ) i know high protein diet will make muscle build up quuicker if i do exorcise and weights but what ways would be best to build up bigger arm muscles and look bigger? bench press? the one arm weights(forgot what their called ::) ) or a mixture. and wich ways are best to lift it obviously if its the bench press lieing down but with normal weights is keeping your arm streight and lifting from down by your legs to sholder high best or bending your arm best or  a mixture.


thanks paul from paul :D :)
Title: Re: Paul's Weight loss tips.
Post by: strafer on Sep 29, 2008, 21:27
Quote from: Paul INITT ;
also what are the best ways to make your arm muscles big ( for when  i get out of a sling as my arm muscles have disapeared with the lack or rugby, biking and exorcise ) i know high protein diet will make muscle build up quuicker if i do exorcise and weights but what ways would be best to build up bigger arm muscles and look bigger? bench press? the one arm weights(forgot what their called ::) ) or a mixture. and wich ways are best to lift it obviously if its the bench press lieing down but with normal weights is keeping your arm streight and lifting from down by your legs to sholder high best or bending your arm best or  a mixture.

I'm not Paul, but here's my opinion.

Protein is important for building/maintaining muscle, however if you want to bulk (build muscle as quickly as possible) - calories in general are as important, if not more important than protein: your body uses calories for energy, and at a phenominal rate when seriosuly trying to build muscle, if you are on a high protein diet during your bulk, yet neglect your required amount of calories (best found in fat and carbs) - your body will actually use the protein as a substitute (for energy). So while I'm not trying to suggest protein isn't important, dont get too caught up on the oversimplified catchphrases you usually here when it comes to a diet which will build muscle - there's a far bigger picture to consider than: eat lots of protein.

And also, you have stated that you want to lose weight from your stomach, but that you also want to add size to your arms when your shoulder heals: this will be very dificult to do. To make your arms grow, you will need to eat more, if you eat more, you won't be losing weight form your stomach (especially not if, as evidence suggests, this is the spot where your body naturally gains fat the quickest). I would say to hell with the stomach, if your arms are in a sate of atrophy - look to getting them strong and healthy as soon as your physical condition will allow. You can always subsequently start to examine your diet and improve what you're eating (healthy carbs, good fats, raw veg and fruit etc etc): better yet, you could clean up your diet during your bulk, but it would make getting lots of calories in you everyday harder.

Title: Re: Paul's Weight loss tips.
Post by: TurnerFan on Sep 29, 2008, 21:54
As far as I can tell strafer is from a similar background to myself...heed what he's just told you, pretty much exactly what I would have replied.

I can't really make out that middle paragraph...whats bigger than the other...your pecs?

If you are asking about top and bottom of your pecs they are actually a fan shaped muscle with loads of tendon tie ins and you can get them to grow in all manner of ways. To work the upper part more incline your bench press or if doing press ups then it's the revers...raise your feet. Do the opposite to hit them lower (although don't do that you will regret it in the long run when you look like you have moobs).

If you were talking about your arms then make sure you are using a full range of movement in your curls as doing partial reps can cause them to grow slightly odd.

Paul
Title: Re: Paul's Weight loss tips.
Post by: Paul INITT on Sep 29, 2008, 21:59
cheers mate that helped me ill try that out and see how it goes

thanks :)
Title: Re: Paul's Weight loss tips.
Post by: Leigh2612 on Sep 29, 2008, 22:50
so your back and legs are perfect already Paul INNIT?
Title: Re: Paul's Weight loss tips.
Post by: TurnerFan on Sep 30, 2008, 20:53
so your back and legs are perfect already Paul INNIT?

 :D
Title: Re: Paul's Weight loss tips.
Post by: Leigh2612 on Sep 30, 2008, 21:10
lol, the forgotten muscle groups...
Title: Re: Paul's Weight loss tips.
Post by: TurnerFan on Sep 30, 2008, 21:16
lol, the forgotten muscle groups...

Only amongst gym newbies,....I had to laugh... I realised one day that I had gone the other way (quite a few years back before I got back into MTB'ing).

 I had concentrated so hard on not being the novice type guy in the gym who was all chest and arms  that I was walking around with a back that looked like a couple of fan shaped paving slabs were stuck under my arms and boulder shoulders sat on top.....but I had pretty skinny arms in comparison.....still havn't quite evened it out but I'm getting there.

Paul
Title: Re: Paul's Weight loss tips.
Post by: Leigh2612 on Sep 30, 2008, 21:25
yeah i am the same, not through choice though! my back and shoulders arent too bad but my arms are rubbish! been getting there (painfully) slowly though, how are you going about it?  I find 2-3 times a week just smashing out a few supersets or pump sets works rather than destroying them less often
Title: Re: Paul's Weight loss tips.
Post by: TurnerFan on Sep 30, 2008, 22:21
I find 2-3 times a week just smashing out a few supersets or pump sets works rather than destroying them less often

Pretty much that actually....I train every other day at the minute and am tagging my arms on to the end of every session. I'm trying not to train the rest of my body that hard either as it grows easier than my limbs but when I train arms I'm hitting them as hard as I can.....I have sill long arms and legs for my height so they tend to grow slower.

I'm kind of concentrating a fair bit on cardio at the minute as well and just being in shape rather than bodybuilding type training like I did years ago. Done with all that malarky..., just want to stay healthy and in good shape these days.

Paul
Title: Re: Paul's Weight loss tips.
Post by: Paul INITT on Oct 08, 2008, 20:36
so your back and legs are perfect already Paul INNIT?

 :D

prity much yes, do quite alot of exercise and at rugby my coatch has worked on my back and leg muscles and arm more than any others and my legs are already quite powerfull and strong from when i used to do martial arts for ten years :)
Title: Re: Paul's Weight loss tips.
Post by: Leigh2612 on Oct 09, 2008, 01:07
yeah but are they big...big chest and arms + small everythign else doesnt make you look good
Title: Re: Paul's Weight loss tips.
Post by: Paul INITT on Oct 10, 2008, 17:30
yeah there quite big not overly big but there big in praportion to my arms. and when my arms start geting big i will work on other parts of my body more aswell as arms
Title: Re: Paul's Weight loss tips.
Post by: The_Night_Sheep on Oct 22, 2008, 18:28
I have read all the tips in this topic and i am ready to give it a try in preperation for next season but the only problem i have is this.
It seems the basis of this sort of dieting is having a 'normal' routine day. This is not really possible for myself as i work alternating shift pattens 4 days on 4days off 2 weeks of days 2 weeks of nights. This plays havoc with sleeping pattens and eating routines as well as getting exercise on a regular basis.
So really my question is can i still make this work and can anyone come up with a plan for me to do this as i really need to shed a few pounds and get in shape for next year.

thanx
Title: Re: Paul's Weight loss tips.
Post by: TurnerFan on Oct 22, 2008, 19:00
I have read all the tips in this topic and i am ready to give it a try in preperation for next season but the only problem i have is this.
It seems the basis of this sort of dieting is having a 'normal' routine day. This is not really possible for myself as i work alternating shift pattens 4 days on 4days off 2 weeks of days 2 weeks of nights. This plays havoc with sleeping pattens and eating routines as well as getting exercise on a regular basis.
So really my question is can i still make this work and can anyone come up with a plan for me to do this as i really need to shed a few pounds and get in shape for next year.

thanx

Yes, just do what you can. The advice is for an ideal world. Smal changes to  a diet and exercise plan can still work wonders.

As I say, do what you can and adapt the rest to fit yourself.

Paul
Title: Re: Paul's Weight loss tips.
Post by: waynno on Nov 06, 2008, 10:27
good stuff dude
Title: Re: Paul's Weight loss tips.
Post by: nodwas on Nov 24, 2008, 21:03
I am a student and was wondering if anyone has tried this on student budgets time frames.
I don't really have the time being in my final year to manage the whole 6 meals a day etc and am on a pretty tight budget.

I would consider myself pretty active i do outdoor adventure as a degree and climb very regularly and ride and walk and ski regularly and i run every known and then!

However i apear to be stuck with moobs (not massive haha) and a bit roudn the old waist chubby but not very would be a good description!

I do 100+ sit ups / crunches every night so its pretty hard under the layer!
Also i do 50 - 100 wide and narrorow armed press ups and assorted weights every night!

What will help me get rid of them?

Hope someone can answer this just getting annoyed at having moobs would prefer pecks haha!

Cheers
Title: Re: Paul's Weight loss tips.
Post by: Leigh2612 on Nov 25, 2008, 11:45
souds like its just fat mate, so its down to CV/ diet more than  likely.
Title: Re: Paul's Weight loss tips.
Post by: Sam B on Feb 27, 2009, 08:53
I'm interested in doing the 6 small meals a day etc.....but how long until you start seeing results?

Then after you've gotten a size you're happy with, can you revert back to 3 meals a day, or do you have to continue with the 6 meals a day to hold your shape?
Title: Re: Paul's Weight loss tips.
Post by: al. on Feb 28, 2009, 17:29
depends how fat you are... how hard you work and how good your routine is.

If you want to lose weight and tone up then do it knowing your doing good and dont question it as much.
Its a lifestyle changer so what you want to do ideally is a gradual change so that it trys to become the norm for then on to stay fit and healthy.

all sounds good on paper mind you :P
Title: Re: Paul's Weight loss tips.
Post by: Sam B on Feb 28, 2009, 19:43
I just want to reduce overall % fat....don't have that much fat on me. Just to be vain for the summer. ::)

Want to get to a toned body and stay there really. But if i'd have to stick to the 6 small meals a day for ever i wouldn't be able to do it!

I go the gym 3 times a week.
Title: Re: Paul's Weight loss tips.
Post by: TurnerFan on Feb 28, 2009, 19:47
I just want to reduce overall % fat....don't have that much fat on me. Just to be vain for the summer. ::)

Want to get to a toned body and stay there really. But if i'd have to stick to the 6 small meals a day for ever i wouldn't be able to do it!

I go the gym 3 times a week.

Why don't you just try it and see rather than just talking about it?  ;)
Title: Re: Paul's Weight loss tips.
Post by: Sam B on Feb 28, 2009, 19:51
Lol damn you! Really need to just jump into it. Am being a right pussy! I like eating lots of food, chocolate.....etc.  :D

I always eat till i'm fairly full....spose i just need to get out of the habit. I only weigh 10.5/11 stone, just want to tone up.

Need to write up a plan or something so i have something to keep to! Off to make some pasta....

After writing this, i realise it's completly pointless. ;D
Title: Re: Paul's Weight loss tips.
Post by: badgermeister on Nov 10, 2009, 19:11
i'm just about to start the 'big shift' on the fat i've put on since a skiing injury that has taken 3 years to resolve! i'm taking the VLCD approach (very low calorie diet) and just consuming around 700 calories (mostly protein based plus vitamins) per day and consuming large amounts of stimulants to suppress my appetite as well.  I gather this is against the healthier approach as i need to lose around 4 stone and being sensible doesn't give me the more rapid result i am desperately after.  i seem to be doing fine and just consuming a large amount of fluids everyday to make sure my kidneys don't suffer from it.  Breaking the back of the first 2-3 days is the worst but once you switch your metabolism to burning bodyfat for fuel as opposed to carbohydrate your hunger is massively reduced. come january i will start biking again (my physio expects it to be ok then) and i'll have to start smashing a proper cardio and weights program out and increase carbs slowly.  I've knocked off 4kg this week but expect 1-2kg a week from now on as its mostly water content lost initially.  i will keep you posted! Whats the guys out here verdict on ephedrine? I know the side effects and risks involved by the way
Title: Re: Paul's Weight loss tips.
Post by: JonGW on Dec 02, 2009, 19:01
rather you than me! That sounds pretty dodgy, can't you just exercise more? 
Title: Re: Paul's Weight loss tips.
Post by: DTPM on Jan 02, 2010, 15:10
Try virgin coconut oil. The recommended dose is 3 table spoons a day, so one at each meal, but it might be too much at first so use smaller doses to start with and build up over a week or two. I would also suggest that you eat plenty of fruit as a source of carbs,as your body can digest them easily, and you'll need something for energy. Get your protein from fish, preferably fresh or frozen and steam or bake it. Stay clear of hydrogenated vegetable oil and refined sugar. 
Title: Re: Paul's Weight loss tips.
Post by: identitizack16 on Jan 28, 2011, 22:29
My new Regime:

5-7am, 18 mile cardio ride.
7:15am, Shower
7:30am, Chicken Breast, tin of tuna and a boiled egg.
9am, College (until 5:15)
11:45am, tin of tuna
1:15pm, Chicken Breast
6pm, Wholegrain Pasta, Salmon fillet (or Chicken)
9pm, Bed

Repeat until Saturday

(my cardio day off) Still eating the same meals.

Sunday, All day ride, eating only 3 mainly protein based meals..

Trying to drop 7 stone. (currently 21st)

Anything I should change?
Title: Re: Paul's Weight loss tips.
Post by: gridds on Jan 28, 2011, 23:18
Sounds quite hardcore, I'd be interested to know how you do and how you feel doing that for a while, you'll definitely loose weight! You might want more fresh fruit and veg or you might start feeling weird, or is that too much carbs?

Good luck.
Title: Re: Paul's Weight loss tips.
Post by: identitizack16 on Jan 28, 2011, 23:45
I can't stand fruit...I might throw some peas in with the pasta occasionally..I do take 3 multivits a day though! I'm drinking a fruit smoothie every day..also.

It's been 3 days, and I'm feeling it..My legs are burning...and the protein farts! & occasional short fuse..but I think that's due to waking up every morning early!

I'm trying to cut as much carbs as I can out of my diet as possilbe, no bread, no potatoes etc..

I'll put up a before and after shot in 6 months :)
Title: Re: Paul's Weight loss tips.
Post by: Rokin on Jan 29, 2011, 00:24
You're probably getting cranky as it doesn't look like you're taking in that many carbs, so are getting pretty tired. There are nothing wrong with complex carbohydrates and unfortunately this is what most people cut out when trying to lose weight. Add a sudden exercise change and it's not going to help. You've got a specific goal, but a crash diet isn't the best thing to do, but rather tailor you eating habits around your daily needs. 
I get most of my complex carbs from oats and brown rice, with the simple carbs coming mainly from milk and fruit. Although currently bulking, I'm still maintaining a healthy weight with the level of exercise I do. I eat carbs throughout the day and only cut them out in the evening after training, (after the PWO glucose/ protein mix though). Try and separate your food intake to every few hours. I'd also seriously assess your 7:30am meal, as that's a hell of a lot of protein to be consuming. No wonder you're farting like a whore's fanny.
Title: Re: Paul's Weight loss tips.
Post by: Entropic on Jan 29, 2011, 18:47
If you're 21 stone it's very likely you can achieve you 7st goal with out the need for such an extreme diet. Carbs are very important to your ability to perform well, and to have the energy to rebuild muscle.

I've tried stuff like this before and have found it doesn't really work, for a few reasons. First you'll have no energy to 'use' your lower fat body and secondly it's not realistically sustainable in the long term.

I lost weight and got amazing muscle tone by having a massively protein biased diet, but I lost more weight and performed at a higher level eating a more sensible diet and actually having the energy to train harder, crucially I was happier!

By all means give it a go, but be wary of side effects, it's not a healthy way to live really, and you could certainly lose a good deal of weight whilst keeping muscle tone and having more energy by adopting a much more balanced healthy diet.

Energy is the big one really, would you rather have a Ferrari that you couldn't drive because it never had any fuel, or a golf with unlimited fuel?
Title: Re: Paul's Weight loss tips.
Post by: gridds on Jan 31, 2011, 00:36
I think that's good advice, Entropic.
(http://a323.yahoofs.com/coreid/4a45c1d1i1bb8zul8sp1/qIAYbbQieqrBtnqYw2Q-/105/tn96.jpg?ciAgZ3NByp6G3LzH)
Title: Re: Paul's Weight loss tips.
Post by: byJim on Oct 22, 2013, 14:03
What's everyone's thoughts on protein shakes? I eat a pretty decent diet 90% of the time and have dropped about 3.5 stone now but 3-4 gym sessions and riding at least twice a week are making me think I should be doing something extra nutrition wise?

I don't wanna bulk, just be 'in shape'.. what do you guys do?
Title: Re: Paul's Weight loss tips.
Post by: Rokin on Oct 26, 2013, 21:10
Well done on the weight loss. Losing that much isn't easy and must've taken a lot of hard work. With regards to protein shakes, they are only supplementary to solid foods in my opinion. You certainly won't bulk up on shakes alone, but with a well regimented nutrition plan and going above maintenance levels on your calorie intake you would. I wouldn't say shakes are a waste of money but if you're getting adequate nutrition from food and are happy where you currently are then I wouldn't worry too much. If I was recommending a protein powder then it would be a 'blend', (ie- something with faster and slower acting proteins in it, for example whey and casein), and only use it when I am feeling a bit lazy. A scoop in cereal or in a smoothie with a banana, oats and peanut butter as examples.

Post workout I usually have a BCAA drink, (amino acids/ electrolytes etc), as it's fast acting but mainly so that I can get a decent amount of food inside me within an hour or so of training. After many years of heavy weight training I would put more emphasis on a decent multivitamin, fish oils and tupperware boxes of pre-prepared meals over protein shakes.
Title: Re: Paul's Weight loss tips.
Post by: hidden jitsu on Jan 23, 2014, 20:14
Interesting thread , I have started a diet , I was warned not to start a crash diet but just cut out the fatty foods ,  do breakfast is either porridge or small bowl of Cheerios with a banana , dinner either soup or scrambled egg with 2 slices of brown bread and tea is chicken breast with loads of veg.
and inbetween all this when my smoothie maker arrives I will be making smoothies.
but this is just for weight loss as I don't have the time or money to spend on supplements and going to the gym.
for now that is , as I want to loose 4 stone before going to the gym .
as at the momment I just feel too weak to go to the gym and what not for illness reasons.
but and hoping to loose a few stone by summer in that time my bike will be complete.
how likely am I to loose weight without going to the gym and just cutting out fatty foods?
Title: Re: Paul's Weight loss tips.
Post by: Betsie on Jan 23, 2014, 22:37
Working out is free.
Weight loss is about lifestyle change.
When and what you eat, how and when you exercise etc.
Small changes over 6 months are best.
Get some Tanita scales, measure every few days. Often you loose body fat but your weight stays the same. Knowing what is really happening can be a great motivator.
Title: Re: Paul's Weight loss tips.
Post by: hidden jitsu on Jan 23, 2014, 23:16
Working out is free.
Weight loss is about lifestyle change.
When and what you eat, how and when you exercise etc.
Small changes over 6 months are best.
Get some Tanita scales, measure every few days. Often you loose body fat but your weight stays the same. Knowing what is really happening can be a great motivator.

What home work out would you recommend?
I have some dumbells ad resistance bands , and that's it .
Title: Re: Paul's Weight loss tips.
Post by: -Nic- on Jan 25, 2014, 10:21
I think JY has it spot on, in that you really do have to change your lifestyle to both lose weight and then maintain that weight loss. Fad diets don't work for sustained weight loss. This (https://www.youtube.com/watch?v=jLCTPFSSUhM) is what I generally use if I don't have access to a gym. Maybe less to do with weight loss and more to do with building muscle but obviously the two overlap somewhat. Just remember that its worth doing less reps, but doing them properly, than it is to bust out hundreds of sets that have terrible form and don't work the muscles effectively.