Working out 'n' ting

[21st Century Fox]

Gayest thread ever.

I wouldn't say so....

[danny.]

I think I should change what I'm eating anyway. A diet that consists of crisps, fizzy pop, one proper meal a day and other general crap isn't great is it haha?

People are always saying they can't beleive I'm so slim because the amount of shit I eat on my breaks at work is ridiculous. If I change it now, it'll save me money too.

This Maltodextrine, what is it exactly and should I be interested?

Just eat a balanced healthy diet and take in some extra protein/carbs after a workout - just common sense

[The Doctor]

I should probably start working out more to keep myself at current weight with the crap I'm living on - what's the best sort of routine to lose weight? - don't care about muscle definition and all that jazz, just weight loss.

[danny.]

I should probably start working out more to keep myself at current weight with the crap I'm living on - what's the best sort of routine to lose weight? - don't care about muscle definition and all that jazz, just weight loss.

run.

[kyle09uk]

http://www.healthaliciousness.com/articles/foods-highest-in-protein.php

I found some really interesting proetin intakes

On this site... Some really suprised me and made

Me think atleast I don't need to fill myself

Up on loads of chicken all day to get a good

Quantity of protein. Let me no what ya'll think?

[Charl91]

I should probably start working out more to keep myself at current weight with the crap I'm living on - what's the best sort of routine to lose weight? - don't care about muscle definition and all that jazz, just weight loss.

A lot of Cardio along with a bit of weights

[sphericalfox]

Thing is I eat shit, I rarely get enough protein and carbs cos I just snack and have like 1 proper meal a day.

Usually I'll just have toast for breaky.

I don't really have a lunch and just snack all day until dinner.

Dinner I'll usually have a decentish sized meal, something chickeny and something potatoey in there with some veg.

Then I'll snack again until bed.

Throw in a load of fizzy drinks and I'm suprised I havn't had a heart attack already haha.

-

As for my workout, it's not properly sorted or anything but it generally involves loads of compound lifts (working multiple areas in one) rather than doing millions of individual lifts which'd a) take all day and b) apparently not work as well. Just a load of squats, deadlifts, bench presses, pull ups and chin ups etc. I need to properly sort out which days to do them but yeah, it's almost there.

You'll gain no muscle from eating shit! I'll tell you that much!

[EnderbyFox]

I wouldn't say so....

Blimey, Barry Chuckle has been hitting the protein shakes!

[Cal]

Whats the best thing to do to lose bum fat. My arse is massive.

[21st Century Fox]

Whats the best thing to do to lose bum fat. My arse is massive.

Run like the wind or eat lots of vegetable and pulses and then run and have wind.

Seriously though run alot and cut down on unessesary carbs, especially after a certain time like 7pm or something.

Dont fall for the running in the morning on an empty stomach thing though, it can usually do more harm than good.

[sphericalfox]

i had to two bodybuilders sat next me on the plane yesterday, thankfully on the other side of the aisle (otherwise I probably would have squished them, what with my massive thighs and huge forearms), but it seems that the amount of muscle could not prevent them from being absolutely terrified by the landing plane.

My two year old just stared at them for awhile as they both gripped the seats in front of them in terror.

Lesson here, I guess, is that working out in fact turns you into a pussy.

[21st Century Fox]

i had to two bodybuilders sat next me on the plane yesterday, thankfully on the other side of the aisle (otherwise I probably would have squished them, what with my massive thighs and huge forearms), but it seems that the amount of muscle could not prevent them from being absolutely terrified by the landing plane.

My two year old just stared at them for awhile as they both gripped the seats in front of them in terror.

Lesson here, I guess, is that working out in fact turns you into a pussy.

Theres a business opportunity in there somewhere! Start an agency to hire out bodybuilders to sit around places where people get terrified to put them at ease. Next trip to the dentist have a couple of blubbing bodybuilders it there with you. Bingo!

[Unabomber]

Just thought I would point out that meal size, frequency and timing are completely irrelevant to either gaining muscle or losing fat.

The only important factors are total macro nutrients, and calories consumed within the 24 hour period.

Therefore it doesn't matter if you eat 6 meals a day, 3 meals a day, or 1 MASSIVE meal before you go to bed.

There are many articles here with regards to the fewer meals strategy.

It is therefore best to do what you feel most comfortable with, and not feel you have to constantly be eating in order to gain weight.

Just go for cheap calorie dense foods such as oats with whole milk, eggs, fatty cuts of meat, peanut butter etc.

Don't worry about eating cottage cheese half an hour before bed!! (that's some textbook mens health bullshit)

[sphericalfox]

Just thought I would point out that meal size, frequency and timing are completely irrelevant to either gaining muscle or losing fat.

The only important factors are total macro nutrients, and calories consumed within the 24 hour period.

Therefore it doesn't matter if you eat 6 meals a day, 3 meals a day, or 1 MASSIVE meal before you go to bed.

There are many articles here with regards to the fewer meals strategy.

It is therefore best to do what you feel most comfortable with, and not feel you have to constantly be eating in order to gain weight.

Just go for cheap calorie dense foods such as oats with whole milk, eggs, fatty cuts of meat, peanut butter etc.

Don't worry about eating cottage cheese half an hour before bed!! (that's some textbook mens health bullshit)

Must....not....make......immature........joke......

[21st Century Fox]

Just thought I would point out that meal size, frequency and timing are completely irrelevant to either gaining muscle or losing fat.

The only important factors are total macro nutrients, and calories consumed within the 24 hour period.

Therefore it doesn't matter if you eat 6 meals a day, 3 meals a day, or 1 MASSIVE meal before you go to bed.

There are many articles here with regards to the fewer meals strategy.

It is therefore best to do what you feel most comfortable with, and not feel you have to constantly be eating in order to gain weight.

Just go for cheap calorie dense foods such as oats with whole milk, eggs, fatty cuts of meat, peanut butter etc.

Don't worry about eating cottage cheese half an hour before bed!! (that's some textbook mens health bullshit)

To be fair everyones bodies metabolise fats at completely different rates, Depending on whether you want bulk up quickly and then spend time cutting down your body fat afterwards or whether you want to build muscle at a slightly slower rate and keep your body fat down at the same time. To be fair that link you provided is the personal blog of a guy whose a nutritionist, I 've also read from alot of nutritionists who state that lot of meals at intervals works just as well, so it s open to trial and eerror depending on your bodies metabolic rate. Eating alot of fatty cuts of meat and whole milk for purely a weight regime without cardio is going to put a lot of body fat on. Eating cottage cheese is for the slow release of casesin in the 8+ hours your body is idle, a cheaper alternative to the casesin supplements that are sold for that very purpose. For every article by a nutritionist stating one method you can find athoer stating the opposite, it just takes trying it to see if it works for you

[Unabomber]

To be fair everyones bodies metabolise fats at completely different rates, Depending on whether you want bulk up quickly and then spend time cutting down your body fat afterwards or whether you want to build muscle at a slightly slower rate and keep your body fat down at the same time. To be fair that link you provided is the personal blog of a guy whose a nutritionist, I 've also read from alot of nutritionists who state that lot of meals at intervals works just as well, so it s open to trial and eerror depending on your bodies metabolic rate. Eating alot of fatty cuts of meat and whole milk for purely a weight regime without cardio is going to put a lot of body fat on. Eating cottage cheese is for the slow release of casesin in the 8+ hours your body is idle, a cheaper alternative to the casesin supplements that are sold for that very purpose. For every article by a nutritionist stating one method you can find athoer stating the opposite, it just takes trying it to see if it works for you

Please tell me you're not implying that eating fat means you put on fat?!

Dietary fat is a crucial macro nutrient, and it is needed to regulate hormones can keep you satisfied. Things such as eggs, nuts, whole milk, peanut butter, olive oil, meat etc are great sources.

It is excess calories that lead to weight gain not fat. If your body burns 2500 calories a day, and you eat 2000 calories of fatty meat you will lose fat, as you are at a calorie deficit for the day. The same principle applies if you eat 3000 calories of oats and cottage cheese, you will gain weight. Individual foods do not lead to weight gain, surplus calories do. That is a common misconception, mainly due to the media jumping on the low fat bandwagon.

I know as I lost seven stone over the last year eating ice cream, cheese, fatty meat etc (all in moderation of course) While also eating lean chicken and oats and plenty of veggies too. I was at my leanest after following a keto diet (which is very high fat low carb)

Also the blog that I provided wasn't to prove the 8 meals a day thing wrong, it was to point out that you don't need to do it. You can eat at convenient times to suit yourself, and not have to worry about you next meal etc.

[21st Century Fox]

Please tell me you're not implying that eating fat means you put on fat?!

Dietary fat is a crucial macro nutrient, and it is needed to regulate hormones can keep you satisfied. Things such as eggs, nuts, whole milk, peanut butter, olive oil, meat etc are great sources.

It is excess calories that lead to weight gain not fat. If your body burns 2500 calories a day, and you eat 2000 calories of fatty meat you will lose fat, as you are at a calorie deficit for the day. The same principle applies if you eat 3000 calories of oats and cottage cheese, you will gain weight. Individual foods do not lead to weight gain, surplus calories do. That is a common misconception, mainly due to the media jumping on the low fat bandwagon.

I know as I lost seven stone over the last year eating ice cream, cheese, fatty meat etc (all in moderation of course) While also eating lean chicken and oats and plenty of veggies too. I was at my leanest after following a keto diet (which is very high fat low carb)

No I'm not I was stating that different people metabolise fat at different rates so basing your entire diet around fatty foods may not be the best idea for some people. Personally I prefer to intake my dietary fat as fish oils because thats what I've found works for me. That was also why in my original posts, I said it wasn't an extensive method and it was a good place to start. Again as theres no proven universal method its best to try what works best for you personally.

[FoxesAreBlue]

This thread is quite interesting to me as I am currently taking a course in Personal Training, so although I am still learning I think this information might help, of course everybody is individual so this is really a laymans guide and won't work for everybody but for people wanting to burn fat it might be worth a read (forgive me for taking baby steps through-out the entire passage I just want it to be clear)

For those looking a burning fat a good bet is to do cardiovascular exercise (running, cycling, swimming, rowing etc) that raises your heart-rate to a range that is between 60-70% of your maximum heart rate (MHR), unless your are VERY unfit/fat in which case 55-65% should be sufficient.

There are two ways of working out your MHR:

The general way is to subtract your age from the figure 220 will give your MHR in beats per minute so for example: in my case 220 - 23 = 197bpm.

Another way, requires access to a (decent) heart rate monitor. Strap it on and do some cardiovascular training (be sure to warm up properly). When you are doing your training use a stopwatch and work at MAXIMUM intensity for a FULL 60 seconds (or as close to it as you can - it's bloody hard!!) then after the 60 seconds are up bring the intensity back down to around 50% intensity for 3 minutes, repeat this process two or 3 times (bear in mind that your max intensity on the second and third 'reps' may not be AS intense asthe first, but should still be 100% effort).

After you have cooled down, plug the heart rate monitor into the computer and your max heart rate should be in one of the high intensity minutes.

Anyway, once you have your MHR just work out 60% and 70% and when you work out in future get your heart rate into this 'zone' and you will be on the road to losing that spare tyre!

So to find those percentages, using the examples above

197 x 0.6 = 118bpm (60%)

197 x 0.7 = 138bpm (70%)

So in my case if I wanted to burn some fat I would work out with my heart beating between 118bpm and 138bpm.

Hope this helps.

[Haydos]

This thread is quite interesting to me as I am currently taking a course in Personal Training, so although I am still learning I think this information might help, of course everybody is individual so this is really a laymans guide and won't work for everybody but for people wanting to burn fat it might be worth a read (forgive me for taking baby steps through-out the entire passage I just want it to be clear)

For those looking a burning fat a good bet is to do cardiovascular exercise (running, cycling, swimming, rowing etc) that raises your heart-rate to a range that is between 60-70% of your maximum heart rate (MHR), unless your are VERY unfit/fat in which case 55-65% should be sufficient.

There are two ways of working out your MHR:

The general way is to subtract your age from the figure 220 will give your MHR in beats per minute so for example: in my case 220 - 23 = 197bpm.

Another way, requires access to a (decent) heart rate monitor. Strap it on and do some cardiovascular training (be sure to warm up properly). When you are doing your training use a stopwatch and work at MAXIMUM intensity for a FULL 60 seconds (or as close to it as you can - it's bloody hard!!) then after the 60 seconds are up bring the intensity back down to around 50% intensity for 3 minutes, repeat this process two or 3 times (bear in mind that your max intensity on the second and third 'reps' may not be AS intense asthe first, but should still be 100% effort).

After you have cooled down, plug the heart rate monitor into the computer and your max heart rate should be in one of the high intensity minutes.

Anyway, once you have your MHR just work out 60% and 70% and when you work out in future get your heart rate into this 'zone' and you will be on the road to losing that spare tyre!

So to find those percentages, using the examples above

197 x 0.6 = 118bpm (60%)

197 x 0.7 = 138bpm (70%)

So in my case if I wanted to burn some fat I would work out with my heart beating between 118bpm and 138bpm.

Hope this helps.

Funny you should mention the fat burning zone stuff. In nutrition today we were covering metabolism and my lecturer (works with elite athletes) thinks that the aerobic exercise to burn fat method isn't the best.

He suggests that using as much ATP as possible is the way forward. This means lots of repetitions of short bursts of high intensity training. Interval training on a treadmill is a good example.

EDIT: Quick search came up with stuff like this...

http://www.livestrong.com/article/113860-interval-training-burn-fat/

http://www.hotbodytraining.com/extreme-fat-loss-the-secret-to-burning-fat-fast/

That second article says basically the same as what my lecturer did and mentions the same important point: Hugely increased metabolic rate you get from training in the glycolytic system, which will keep the metabolism elevated for up to 24 hours after you exercise. Thing is, everyone will have different suggestions.

[FoxesAreBlue]

Funny you should mention the fat burning zone stuff. In nutrition today we were covering metabolism and my lecturer (works with elite athletes) thinks that the aerobic exercise to burn fat method isn't the best.

He suggests that using as much ATP as possible is the way forward. This means lots of repetitions of short bursts of high intensity training. Interval training on a treadmill is a good example.

Certainly that's would be the case, certainly for people who have a higher 'skill level' of working out (so many of my friends say they don't know how to work out). I prefer interval training like you suggest.

It can work on the same sort of principle though whereby the heart rate is obviously raised higher during the peaks of interval training and lower during the recovery periods it also raises the average heart rate throughout the whole session (as opposed to just sticking in one zone). I also find it a lot quicker and a hell of a lot more interesting.

There are many ways of burning fat, but for the beginner who is seeking advice on a football forum, mine is just one option they could take.

Apologies if I'm coming across as all defensive and high and mighty here, it's not intended! Essentially I agree with you, but as I'm half typing this on my phone and half watching telly if completely forgotten WTF I'm talking about

Anyway, I digest......

Edit: by the way are you taking the same course as me?

[somebum]

Go to a specialist forum with people who know what they are talking about.

[Haydos]

Certainly that's would be the case, certainly for people who have a higher 'skill level' of working out (so many of my friends say they don't know how to work out). I prefer interval training like you suggest.

It can work on the same sort of principle though whereby the heart rate is obviously raised higher during the peaks of interval training and lower during the recovery periods it also raises the average heart rate throughout the whole session (as opposed to just sticking in one zone). I also find it a lot quicker and a hell of a lot more interesting.

There are many ways of burning fat, but for the beginner who is seeking advice on a football forum, mine is just one option they could take.

Apologies if I'm coming across as all defensive and high and mighty here, it's not intended! Essentially I agree with you, but as I'm half typing this on my phone and half watching telly if completely forgotten WTF I'm talking about

Anyway, I digest......

Edit: by the way are you taking the same course as me?

Yeah, I hear so many different things and so many people testify to different programmes so a lot of stuff is fair game really.

I do Sport & Ex Science at Hallam.

[Ozwin]

I'm finding I simply don't have the time to eat all this stuff.

[Haydos]

I'm finding I simply don't have the time to eat all this stuff.

Go on a specialist forum, I'm sure you're not the first lad in your situation. Basics would be protein, no carbs before work outs and try and eat more than you burn off.

[dave the caveman]

Why would you say no carbs before a workout? To me that's just about the only good time to be consuming carbs.

Also I agree on the interval training. It's commonly called HIIT (high intensity interval training) and it works really well if you do it correctly, but a stroll in the park it is not.