Dieting & Weight Loss

[FoxLAD]

somthing like this?..

I'm really pushing myself with things like the squats (with and without weights) and believe me I can file my heartrate increasing and feel the burn in my quads.

Is this a good HIT exercise to be doing? What I like is that it can be done quite quickly. I don't have to get ready to go for a run, go for the run in the rain and then get home (I hate running)

[The People's Hero]

No, its actually more like an exercise I used to be during the early part of the cricket season, adopting a position similar to that which a wicketkeeper takes us, crouched, pushing up to a standing position, holding weights in my hands (by my sides), if that makes sense. A bit like how a weightlifter might lift weights on a long bar overhead or across shoulders I suppose.

[leicesterlad1989]

I'm really pushing myself with things like the squats (with and without weights) and believe me I can file my heartrate increasing and feel the burn in my quads.

Is this a good HIT exercise to be doing? What I like is that it can be done quite quickly. I don't have to get ready to go for a run, go for the run in the rain and then get home (I hate running)

It sounds like you are pushing yourself hard then! What you want to do is keep track of what you do. In terms of how many sets you do or the number of minutes you spend doing it etc. Then you wont get complacent. Maybe every two weeks add extra squats or do them for an extra few minutes.

If i was to work out at home I'd do:

Skip for x Amount of time.

10 x pressups

10 x Dips (use a chair)

10 x Squats

10 x Sit-ups

That would be one set and have no rest inbetween exercises. Then after the first set, take 30sec-1min rest and do it again. I used "10" as an example figure.

A simple set of dumbells will help too, so you can add arm curls etc. But you do this and within 15mins you will feel it.

Skipping, with a rope (not like a little girl in a school playground ha) is also very good if you hate running. Theres also plenty of websites that can help. I use mens health aswell as muscle and fitness. Use there routines and diet plans if you want to take it seriously.

[Haydos]

to help boost you metabolism you need to eat 5-6 small meals a day.

Wish people would stop spreading this shit.

[Charl91]

Wish people would stop spreading this shit.

I don't think it increases your metabolism, but I thought it keeps it at an optimum rate rather then having 2-3 big meals a day. Couild be rubbish though.

[FoxyPV]

Kettlebells are amazing for losing weight and toning up. I'd say to go to a couple of classes first with a qualified kettlebell trainer to make sure you get your technique right.

You need to have a reasonable level of fitness before you start pushing yourself on HIIT.

The basic principle for losing weight is eat less and do more. (obviously changes in your diet may mean eating more of particular foods but you the point)

I'd talk to Blue Army Andy anyway for better advice.

[leicesterlad1989]

Kettlebells are amazing for losing weight and toning up. I'd say to go to a couple of classes first with a qualified kettlebell trainer to make sure you get your technique right.

You need to have a reasonable level of fitness before you start pushing yourself on HIIT.

The basic principle for losing weight is eat less and do more. (obviously changes in your diet may mean eating more of particular foods but you the point)

I'd talk to Blue Army Andy anyway for better advice.

Not disagreeing with this at all but HIIT does, so I've been told, actually help increase your fitness.

There was a lad at my gym, who to kindly put it was very large. He started doing sprints on the treadmill (sprints to him) and within months he looks great. Not saying that was down to the sprints alone but he wasn't scared to push himself and it paid off. I suppose its all down to your attitude and commitment.

[Unabomber]

Wish people would stop spreading this shit.

this. Along with no carbs at night it is the worst nutrition myth.

I don't think it increases your metabolism, but I thought it keeps it at an optimum rate rather then having 2-3 big meals a day. Couild be rubbish though.

Yeah it is rubbish as all food will get digested no matter what time you eat it and therefore over a 24 hour period your body will experience the same thermic effect of food, which means the amount of energy expended is directly proportional to the amount of calories you eat and not when you eat them.

[leicesterlad1989]

With regards to the 5-6 meals a day..

I just make sure I never go hungry. So when I get to the gym I feel good and ready to push myself. Never really been a believer in it increasing my metabolism but I do think training whilst hungry can affect gains or losses in this case.

[Unabomber]

With regards to the 5-6 meals a day..

I just make sure I never go hungry. So when I get to the gym I feel good and ready to push myself. Never really been a believer in it increasing my metabolism but I do think training whilst hungry can affect gains or losses in this case.

Basically I believe that meal timing is not important in the grand scheme of things, and it should be down to personal preference and like you say eat when you feel it will most benefit your performance in the gym.

[UpTheLeagueFox]

I lost four stone in 2003 - dropped to 14 and a half stone by cutting out carbs. Eventually dropped another stone circa 2007.

Kept a low carb lifestyle for a decade but got lazy and went back up to 15 and a half stone.

Changed my diet to lower calorie rather than low carb in November and shifted a stone (with a bit of gym work thrown in).

Used to snack on peanuts a lot, now snack on sultanas/raisins/apples - it's made a huge difference.

[The People's Hero]

I'm currently snacking on raisins and berries. Very tasty and good for the metabolism.

Thanks all by the way, some good advice in here. Going to stop worrying to much about calories, do circa 2,000 but step up the exercise.

[Haydos]

I made a thread a while back about a low/zero carb (keto). After going from over 17st in August to just under 14st by Christmas and having gained muscle mass I'd recommend it. Not for everyone as people tend to react differently to things both physically and psychologically.

It basically targets using stored fat as your primary energy source rather than carbs. The main benefit I got from it though was the hunger reduction. Eating between 1200-1500kcals a day most of the time (I've had plenty of off days/weekends/christmas where I've eaten normally and drank too much beer) I don't feel anywhere near as hungry as I do when 60% of my diet is carbs and I've never felt more energetic tbh. Cardio is a bit harder when you're not adapted to it but that's about the only downside.

[The People's Hero]

I made a thread a while back about a low/zero carb (keto). After going from over 17st in August to just under 14st by Christmas and having gained muscle mass I'd recommend it. Not for everyone as people tend to react differently to things both physically and psychologically.

It basically targets using stored fat as your primary energy source rather than carbs. The main benefit I got from it though was the hunger reduction. Eating between 1200-1500kcals a day most of the time (I've had plenty of off days/weekends/christmas where I've eaten normally and drank too much beer) I don't feel anywhere near as hungry as I do when 60% of my diet is carbs and I've never felt more energetic tbh. Cardio is a bit harder when you're not adapted to it but that's about the only downside.

Not eating carbs is quite difficult from a convenience point of view, that's one of my main problems.

I regularly have low fat/low calorie cereal bars / ryvita etc at work, so presumably I'd need to cut all of that out?

[Haydos]

Not eating carbs is quite difficult from a convenience point of view, that's one of my main problems.

I regularly have low fat/low calorie cereal bars / ryvita etc at work, so presumably I'd need to cut all of that out?

A balanced, in-moderation diet at a calorie defecit is ultimately going to be fine. I'm not saying carbs are bad but if you're focusing on cutting out fat then I'd say don't bother. Excess carbs (ones consumed after your glycogen stores in muscles and liver are full) will be stored as fat. The insulin that is released into the blood when you have high carbohydrate intake also encourages fat storage and if you continue to eat high carb insulin levels stay high and you'll find it impossible to lose stored body fat.

The key to my diet is that the fat is more satiating than carbs are so I feel fuller for longer and that works for me. When I eat normally I always find myself snacking/hungry more often which results in higher calorie intake. I'd recommend balance for you if you have the self control Maybe with a bit more protein if you want to incorporate an exercise routine into your day.

[RonnieTodger]

I'm starting to be a bit stricter with my eating. I weighed in at 14:9 originally and have since dropped to 12:11 by running every week-day (fairly short distances) and eating slightly better, but my diet was quite lazy. It did work and I'd treat myself on weekends without going overboard but it was over about 6 months that I lost that weight which is a bit too long, really.

[Orkneyfox]

I am having quite good results with the Dukan diet. A low carb/low fat regime. At 5'10" I was 15st 9lbs and after 14 weeks I am down to 12st 9, a 3 stone drop. I do indoor exercises , mostly stretches, squats, scrunches and dumbbells, thought the book recommends walking. The idea is that after consolidating it you can eat what you want apart from one strict day a week.

[ADK]

I've lost about 15kg in a year, mainly through exercise. Gone from being obese to just overweight. If you can tolerate a 1000 calorie per day diet without feeling hungry all the time then you will lose weight easily. I couldn't do that, a 2000 calorie day is difficult let alone 1000. I don't think it matters what you eat as a calorie is a calorie, but of course it is unhealthy to get all your calories from eating lard for instance although you would still lose weight.

[Unabomber]

I've lost about 15kg in a year, mainly through exercise. Gone from being obese to just overweight. If you can tolerate a 1000 calorie per day diet without feeling hungry all the time then you will lose weight easily. I couldn't do that, a 2000 calorie day is difficult let alone 1000. I don't think it matters what you eat as a calorie is a calorie, but of course it is unhealthy to get all your calories from eating lard for instance although you would still lose weight.

Very true. It's annoying when people claim they are losing weight due to a certain diet/foods when all it comes down to is consuming fewer calories than you expend in a 24 hour period.

[Tommy G]

All sorts of bad advice in this thread, diets are a tempory fix and you will go back to your weight if you do fad diets like 1000 cals a day, better trying to do a life change instead. Basic rules IMO

Always eat breakfast, eat as much as you can. Pref wholegrain cereal and some citrus fruit

Lunch, eat a bit less. Protein and carbs, yoghurt and fruit.

Snack on fruit all day, who doesn't like bananas or apples??

Dinner, this is where most people go tits up. Mon-fri, eat protein and veg. Wave goodbye to pasta, rice, bread etc cos this is where the weight gain will come from

Glass on milk before bed.

Exercise 3 times a week min and stick to regulated alcohol limits, and make sure you pig out on a takeaway or something fatty at the weekend, this way you are more likely to crave them less, and also it's something to reward yourself with.

Any questions on dieting my brother on here "JonnyBoy" I think his foxestalk name is studies this kind of thing at uni and would be more than happy to give advice as he knows his stuff if you drop him a pm

[notnow john]

I'm on the Cadbury diet,doesn't seem to be working!

[Webbo]

I'm on 2 diets. there wasn't enough to eat on just 1.

[Haydos]

All sorts of bad advice in this thread, diets are a tempory fix and you will go back to your weight if you do fad diets like 1000 cals a day, better trying to do a life change instead. Basic rules IMO

Always eat breakfast, eat as much as you can. Pref wholegrain cereal and some citrus fruit

Lunch, eat a bit less. Protein and carbs, yoghurt and fruit.

Snack on fruit all day, who doesn't like bananas or apples??

Dinner, this is where most people go tits up. Mon-fri, eat protein and veg. Wave goodbye to pasta, rice, bread etc cos this is where the weight gain will come from

Glass on milk before bed.

Exercise 3 times a week min and stick to regulated alcohol limits, and make sure you pig out on a takeaway or something fatty at the weekend, this way you are more likely to crave them less, and also it's something to reward yourself with.

Any questions on dieting my brother on here "JonnyBoy" I think his foxestalk name is studies this kind of thing at uni and would be more than happy to give advice as he knows his stuff if you drop him a pm

If you're prepared to adapt your diet to a rounded, healthier one in the long term anyway, why does it matter whether you do it after 'dieting' first. All about the individual, if you want to lose weight enough you can, whether that be a slow adaptation of your diet or something more drastic. I also believe a diet should be tailored and made to work for each individual.

You shouldn't come on here knocking bad advice and then say things like

• 'wave goodbye to pasta, rice and bread'. They're absolutely fine if you're not having huge portions and you're managing you're calories correctly.
  
• 'make sure you pig out on a takeaway or something fatty at the weekend' Totally unnecessary for many people and generally not healthy for you.
  
• Glass of milk before bed. Not sure what this one is about. If you want a drink before bed have a glass of water.
  

[Guest kristianity77]

Last year i managed to lose 23lbs in about 4 months. I started out at just under 13 stone (im 5 foot 9)

I would say however that 1000 calories is a bit low and im not sure whether thats actually doing you any good. Mine was purely a calorie diet as well. Tried to aim for between 1500-1700 a day. I cut out things like crisps, chocs and i cut down on beer and takeaways and the weight pretty much fell off. Bit of exercise on a bike and some football helped. Its hard work but what i did once a week was allowed myself to have what i wanted. So if i fancied a chinese, id have one, or a few beers. If your too strict you'll likely fail. But if you recognise that "once in a while" doesnt do any harm, it makes it much easier to succeed.

[FoxesAreBlue]

I always maintain the being ON a diet suggests that at some point you will come OFF it at some point.

If however you change your overall intake (ie, your actual DIET) gradually, over a longer period of time your weight loss will become more of habit that comes naturally rather than something that you feel you have to do and end up hating. I'd aim for 1lb a week but only weigh yourself every 3 weeks max.

Bear in mind that you can weigh yourself 4 times a day and get 4 different results. To be more accurate you should weigh yourself at a similar time of day each time, in minimal clothing on the same set scales that should not be moved as they lose accuracy with movement.