Custom Bats Cricket Forum
General Cricket => Cricket Training, Fitness and Injuries => Topic started by: WalkingWicket37 on April 13, 2014, 08:34:51 PM
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Evening all
My dilemma
As I'm aware I'm a bit on the chunky side.
The basic aim
Enough is enough (unless there's a slice of cake going) and I've decided to try and lose a bit of weight. That's the simple bit.
The catch (not the kind that can be cooked and eaten unfortunately)
No gym memberships as I can't afford to spend money on procrastinating about going to the gym.
The godsend
I've got a concept 2 rowing machine at home - free to use
The question
A very open question.
I want to lose a lot of weight - any tips?
The goal
My Mum has entered for the Great South Run this year.
If she can do it so can I! Not fussed about times, I just want to enter and finish so I can say I've done it.
Over to you guys
Any tips, workout plans or whatever else you've found worked would be great if you're willing to share.
Thanks in advance guys.
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Do you cook? I have found slimming world to be very helpful. Lost a good couple of stone.
Get a couple of their magazines and have those meal planners. Very easy if you can plan ahead.
Sent from my iPhone 5S using Tapatalk
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Eat minimal carbs and fats, and do lots of running and circuit training
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http://www.nhs.uk/Change4Life/Pages/meal-planner-recipe-finder.aspx (http://www.nhs.uk/Change4Life/Pages/meal-planner-recipe-finder.aspx)
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Yeah the slimming world recipes are top knotch! Allow you to eat food that is healthy, but tastes really nice! The best cardio is running, so maybe jogging so many times a week would get your heart pumping and will also improve your stamina ready for the great south run...also don't rush into it take it each step at a time and soon you'll be able to run a lot further than you could before!
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There are some Guardian guide to running podcasts which are very good
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a would highly recommend a meal planner me and the missus have done this and now eat much healthy and have lets crap in the house.
we have a stationary bike and when she uses it she watches a tv show and make sure she exercises for the length of the show. might be worth trying while on the rowing machine
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Only way is to burn more calories than you consume
So here goes, you will lose 5lbs a month doing this and save some cash
1. Cut out alcohol every 2 weeks
2. Never eat after 6pm
3. Every other day miss out your last meal (5pm to 6pm) --- once you have lost the desired weight change this to every 3 days to maintain your weight
4. Do body weight circuits for 10 minutes every other night
..... If you can do these on your first go without being sick I'll send you £10 in the post
http://fitnessblackbook.com/workout-routines/body-weight-circuits-are-kickin-my-butt/ (http://fitnessblackbook.com/workout-routines/body-weight-circuits-are-kickin-my-butt/)
5. Get a skipping rope and skip every other night. This is your cardio so go as fast as you can for 30 seconds and then stop for 30 and keep doing that for upto 10 minutes or until you can't stand up
6. Rest one day a week
7 understand food is for energy not for pleasure
8. I missed this bit and it's the most important. You must reward yourself every week or month. Any money you save by not buying beer or food or some food you don't need save it in a piggy bank. At the end of the week or month spend on something you want ... Like a pair of batting gloves. Soon you will get a lot more satisfaction from this than you realise
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You have an Concept 2 Ergo? Jeez! And you can't afford a gym membership?!
Morning - 3 x 2k (Drag Factor: 135) - 80-90% of your maximum. 12-week target = All under 8 minutes
Evening - 5k (Drag Factor:135) - Up this to 10k by week 12 - Try to keep to a 20 stroke per minute rate. Up this to 24 by the end of the 12-weeks.
Add in a 5k jog/run 3 times a week...
Would make a great start.
OBV. You need to observe a healthy diet during this - lots of protein, minimise carbs.
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Only way is to burn more calories than you consume
So here goes, you will lose 5lbs a month doing this and save some cash
1. Cut out alcohol every 2 weeks
2. Never eat after 6pm
3. Every other day miss out your last meal (5pm to 6pm) --- once you have lost the desired weight change this to every 3 days to maintain your weight
4. Do body weight circuits for 10 minutes every other night
..... If you can do these on your first go without being sick I'll send you £10 in the post
[url]http://fitnessblackbook.com/workout-routines/body-weight-circuits-are-kickin-my-butt/[/url] ([url]http://fitnessblackbook.com/workout-routines/body-weight-circuits-are-kickin-my-butt/[/url])
5. Get a skipping rope and skip every other night. This is your cardio so go as fast as you can for 30 seconds and then stop for 30 and keep doing that for upto 10 minutes or until you can't stand up
6. Rest one day a week
7 understand food is for energy not for pleasure
8. I missed this bit and it's the most important. You must reward yourself every week or month. Any money you save by not buying beer or food or some food you don't need save it in a piggy bank. At the end of the week or month spend on something you want ... Like a pair of batting gloves. Soon you will get a lot more satisfaction from this than you realise
Rubbish. You can eat after 6pm and lose plenty of weight.
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I'm not saying you can't but it's easier if you don't
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Not at all. If you train at night you need food afterwards.
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NHS is running a couch to 5K programme and has groups locally. Join one of them if you can pal.
Get a food diary and try and keep track for at least a week and avoid/ cut down on your pitfalls.
If cricket is your favourite sport, focus on something like running between the wickets while netting, Get your gear on and visualise making 100 runs in singles and run.
Don't be your enemy if your plans fail, find positives in your failures.
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You have an Concept 2 Ergo? Jeez! And you can't afford a gym membership?!
The concept 2 was bought by my Dad a few years back and has since then sat collecting dust, if he's not going to use it I might as well!
And as for not being able to afford a gym membership, that's a discussion for another place...
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I do agree with that, a good old bit of cottage cheese won't do you any harm but coming home and having a kebab or fish n chips at 8pm will cause a bit of an issue unless you are planning a marathon bonking session
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A good post work out meal would be chicken, broccoli and brown rice
Cameron, when you say a lot of weight, how much are you talking?
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Cameron, when you say a lot of weight, how much are you talking?
About 3 stone to start then see where I'm at after that.
Won't be easy but got to start somewhere
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You need to identify where the problem lies ... Food, lack of exercise, alcohol or a combination.
If you do nothing else, get a skipping rope and use it.
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You need to identify where the problem lies ... Food, lack of exercise, alcohol or a combination.
If you do nothing else, get a skipping rope and use it.
I very rarely drink so can rule out alcohol.
Think it's a combination of food and lack of exercise if I'm totally honest with myself (sitting at a desk all day and taking the woofer for a walk obviously doesn't burn off as many calories as I get through)
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Download myfitnesspal and use that to track your food intake. I've lost about 16 kg in a year despite still eating some bad stuff and having breaks for holidays etc.
Gives you a target so you don't eat too much. I've found it really helpful combined with a lot more walking and kettle bell workouts.
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I just downloaded that today - seems very good & comprehensive in a manageable way!
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I was doing alright food wise then had a lovely buffet today for our first warm up game and just had to try every kind of home made cake. There were five in total.
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All good advice. Find a healthier eating pattern that works for you. Just because the first one doesn't may not work it doesn't mean it's never going to happen. Don't forget to treat yourself in the weekends. If you stick to it you'll find the treats become more healthy.
What has worked for me has been slowly cutting down on sugar intake. Without realising it we've become addicted to sugars. Reducing it will reduce your wanting to eat. That and trying to cut out bread. I don't have sandwiches, I have wraps. It all helps.
On a fitness side, I found a vid of Krav Maga Combat Fitness Training worked for me. I sounds pretty intense but the great thing is you can take out of it what you want. Don't look at it thinking that they want you to become a Counter Terrorist Specialist, it's just a means of getting fitter. Start with the warming up exercises then add as many exercises as you want. This can all be done in your own home. I've never liked going to the gym. If you stick with it you will notice you will become more toned instead of just bigger muscles. This will also help your cricket.
Good luck.
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Only way is to burn more calories than you consume
Spot on John.
It's the discipline to do this consistently until it becomes habit that brings people unstuck. To take the weight off and keep it off requires a permanent change in lifestyle.
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Lost 10 pounds over a couple of months by following the steps below.
1. I switched to drinking 24 Oz of fresh home made green juices with very little apple or orange for taste. (Over time this will kill your cravings for carbs and also act as a cleanser )
2. 11 AM ate a cup of Chobani fat free yogurt.
3. 2:00 PM or so a protein bar or some soaked almonds and pine nuts.
4. 4:00 PM some coffee or iced tea and snacks if needed something like hummus and some crackers or whole wheat pita chips in moderation .
5. 6:00 PM dinner. steamed vegetables or salad (watch the dressing as they have lots of calories) I love avocados so used to have half with dinner.
6. After about an hour walk or run outdoors as I find it to be a lot less tiring and enjoyable than treadmill.
7. I don't like working out so I play sports as much as I can. I play volleyball two nights a week for about 1 - 1.5 hours and ping pong with friends a night or two and weekend cricket. The days I play I keep the walk/run mild and just enough for a warm up.
8. A bit of protein shake before heading to bed.
* on top of this I walk 15 mins each way to work at NYC pace.
Remember to sleep at least 8 hours as our body tends to compensate for lack of sleep by devouring carbs.
Also knowledge is important so use an app like my fitness pal to keep track of your daily calorie in take and to know that you are eating a balanced diet.
Measure your weight every other day at the same time right after you wake up and before you jump into the shower. Progress is a bit motivator.
Give up beer and soda including diet and avoid eating junk food and switch out your breads/bagels with whole grain ones.
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Having watched my other half try and do this consistently over a couple of years, the bit of advice I would give you is that managing what you eat relative to what you use is most important.
As others have said, it's the little things that will get you. The basic food diary approach only works if you are REALLY honest about what you eat. Latte for breakfast? Or just a white coffee? Do you snack when you are sitting at your desk all day? Write it down. It's often surprising how much more you graze than you realise.
On the exercise front, the most important thing is that it fits your life. Embarking on a year long rowing marathon will see you give up if you a) can't fit it in or b) aren't willing to change to fit it in.
As has been said, the most important and most difficult thing to do is to not only make changes, but stick to them. That is a mental thing, not a physical thing.
Sent from my LG-D802 using Tapatalk
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Not so sure about skipping the fats... By all means cut out saturated and hydrogenated fats, but mono and poly-unsaturates have their uses. The usual stuff applies re: diet, vary your fruit and veg. Berries are supposedly a better option than things like apples, bananas, etc., plus it's a great excuse to eat strawberries! As for the fitness side of things, and form of running is a good start (certainly if you want to run the great south run), but bodyweight exercises are also very useful.
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Only way is to burn more calories than you consume
So here goes, you will lose 5lbs a month doing this and save some cash
1. Cut out alcohol every 2 weeks
2. Never eat after 6pm
3. Every other day miss out your last meal (5pm to 6pm) --- once you have lost the desired weight change this to every 3 days to maintain your weight
4. Do body weight circuits for 10 minutes every other night
..... If you can do these on your first go without being sick I'll send you £10 in the post
[url]http://fitnessblackbook.com/workout-routines/body-weight-circuits-are-kickin-my-butt/[/url] ([url]http://fitnessblackbook.com/workout-routines/body-weight-circuits-are-kickin-my-butt/[/url])
5. Get a skipping rope and skip every other night. This is your cardio so go as fast as you can for 30 seconds and then stop for 30 and keep doing that for upto 10 minutes or until you can't stand up
6. Rest one day a week
7 understand food is for energy not for pleasure
8. I missed this bit and it's the most important. You must reward yourself every week or month. Any money you save by not buying beer or food or some food you don't need save it in a piggy bank. At the end of the week or month spend on something you want ... Like a pair of batting gloves. Soon you will get a lot more satisfaction from this than you realise
Love this post and it is something which beinging a bigger guy I am going to give this a try.
I have heard a interview with Tony McCoy who puts the main tool he used for making and maintaining weights down to the time he eats. ie not eating after x.
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here is the trick to make the eating work a lot easier
if you can have your main meal at say 1pm (some people cant due to work) and then have a very light meal or sandwich at say 6pm you will be less likely to snack in the afternoon with crisps or biscuits.
these days i often forget to eat in the evening if i had a monster lunch and dont even realise until very late on. then i just go to sleep and i find its a lot easier when sleeping on an empty stomach than a full stomach.
The arguement for eating after a late workout is viable but that is more for the people who are looking to build muscle and get ripped, for the everyday people who just want to trim down i'd say not eating after 6pm is a wise move. Having a big plate of spaghetti bolognese with 800 calories at 7.30pm isnt going to do you any good if you want to lose weight.
Another benefit of missing a meal is it does something to your glucose and insulin levels, cant remember what but i saw it once on a documentary by Horizon. They missed a complete day out but 18 hours is the optimal time for insulin etc. If you eat at 1pm and then have your breakfast at 6am then thats 17 hours which is fine and a lot easier than trying to miss the whole days food.
http://www.bbc.co.uk/programmes/b01lxyzc (http://www.bbc.co.uk/programmes/b01lxyzc)
its on youtube to watch.
skipping is great, light on your body and it also improves your balance and co ordination and speed of footwork. If a bullhead like mike tyson does it then it must be beneficial. There is no need to jog miles and miles.
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There's a channel on YouTube called Twin Muscle Workout and they Go through all the healthy food groups it's recommended to consume to keep lean also they show you how to make healthy smoothies which can be a bit of a faff on but can help you get some of your five a day!
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some comments on the documentary ....
one lady claims to have lost a stone in 2 weeks which i find hard to beleive
http://documentaryheaven.com/eat-fast-and-live-longer/ (http://documentaryheaven.com/eat-fast-and-live-longer/)
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What you should eat and when has a wide variety of suggestions.
There are some that say don't eat at all after six pm, some that say fast until lunch time (I've seen this one work) and others that say you must have breakfast to lose weight. There is no clear answer on these. Different studies have produced evidence for different things.
As long as you manage the calories you are consuming, the reality is that you should stabilise and lose weight, as long as the number is lower than what you use. If you stuff your face, you won't lose weight. It's as simple as that.
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The arguement for eating after a late workout is viable but that is more for the people who are looking to build muscle and get ripped, for the everyday people who just want to trim down i'd say not eating after 6pm is a wise move. Having a big plate of spaghetti bolognese with 800 calories at 7.30pm isnt going to do you any good if you want to lose weight.
This really does depend on what and how you are doing it. It's still a fasting technique, simply that your fast is from 6pm till breakfast, whereas other approaches I've seen are from Post evening meal to lunch time.
Regardless, they both appear to work.
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Because if this thread, I weighed myself this morning - 208.2lbs!
I am 6ft 2ins (187cm) but I didn't realise I had gone over 200lbs.
I will be joining fatty trail! :)
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Dust. Anybody? No? Dust. (http://www.youtube.com/watch?v=Nv7qh_XL_yM#)
say no more
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Ok on a serious note, this is coming from someone who has really slow metabolism and puts on weight really quick. I lost 3 stone in 7 months, here is what I can remember from my routine. Everyone is different and you have to listen to your body.
And I don't believe in treat days, so no treats till you have lost 3 stone.
I would hit the gym first thing in morning before work for 5 days and afternoon over weekdays. Only 1 break day every two weeks.
Of the 7 morning sessions [breakfast, just tea and couple of toasts]
2 x 1 hour+ running
2 x other cardio like cross trainer, bike
3 x heavy weights sessions
after gym, small sandwich + some whole grains
Lunch time 1 hr brisk walk and only 2 bananas
Evening - I will have my dinner around 6pm and then another 40 - 50 mins walk. Only days I missed my walk was when I had some cricket training and karate lessons planned in evening.
No treats, no biscuits at work, no alcohol, no cakes.
Some may say that I ate dangerously less but I could see me gaining strength and getting trimmer, also my stamina was on the up too.
Within 7 months I had lost 2.5 stones and within 9, I was down 3 stones. At this stage finding clothes which fit me was a struggle, I even bought T Shirts for 11 year olds.
Downsides: missed out on social outings and hanging out with friends, a very upset Mrs as I had virtually no time for her or anything really.
My whole life revolved around training and getting fitter.
You have to take a no nonsense approach if you want to see quick gains.
Since then I have put on some weight but still a lot less than what I used to be.
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Ok on a serious note, this is coming from someone who has really slow metabolism and puts on weight really quick. I lost 3 stone in 7 months, here is what I can remember from my routine. Everyone is different and you have to listen to your body.
And I don't believe in treat days, so no treats till you have lost 3 stone.
I would hit the gym first thing in morning before work for 5 days and afternoon over weekdays. Only 1 break day every two weeks.
Of the 7 morning sessions [breakfast, just tea and couple of toasts]
2 x 1 hour+ running
2 x other cardio like cross trainer, bike
3 x heavy weights sessions
after gym, small sandwich + some whole grains
Lunch time 1 hr brisk walk and only 2 bananas
Evening - I will have my dinner around 6pm and then another 40 - 50 mins walk. Only days I missed my walk was when I had some cricket training and karate lessons planned in evening.
No treats, no biscuits at work, no alcohol, no cakes.
Some may say that I ate dangerously less but I could see me gaining strength and getting trimmer, also my stamina was on the up too.
Within 7 months I had lost 2.5 stones and within 9, I was down 3 stones. At this stage finding clothes which fit me was a struggle, I even bought T Shirts for 11 year olds.
Downsides: missed out on social outings and hanging out with friends, a very upset Mrs as I had virtually no time for her or anything really.
My whole life revolved around training and getting fitter.
You have to take a no nonsense approach if you want to see quick gains.
Since then I have put on some weight but still a lot less than what I used to be.
That is extreme though. I was a bit like this. Got into bodybuilding when I was a bit younger. I WISH I had not put training in front of social stuff for that 2/3 years. At the end of the day, its nice to look like the models in magazines etc but being happy mentally is just important. If you can find a happy medium between the two, as Charlie Sheen would say, you are winning!
The Palmist: TBH mate, if you are wearing shirts for 11 year olds, and you are not 11, you have gone too far. The lengths people go to not to pay VAT on their clothes... :-[
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There's a channel on YouTube called Twin Muscle Workout and they Go through all the healthy food groups it's recommended to consume to keep lean also they show you how to make healthy smoothies which can be a bit of a faff on but can help you get some of your five a day!
Time to make him self some gainzzzz
All kinds of gainzzzz
All Kinds
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Absolutely Ginger. ..at my lowest I was just under 60 kgs to the horror of my mom. Thing is slow and steady never worked for me so I had to go all out. Hard to get the same motivation back though. I have always been an all or nothing kind if person anyways. These are all great tips and the key is going to be motivation....
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We've been discussing fasting in a variety of ways. Here's the guy who made it his mantra. I've tried this, and found it works well.
http://www.leangains.com/2008/06/sure-fire-fat-loss.html (http://www.leangains.com/2008/06/sure-fire-fat-loss.html)
What I'd say is that fasting in the early part of the day is easier as you can be far more sociable with it...!
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The 5:2 diet has been popular and successfull in our office.
5 days a week you eat normally, 2 days you restrict yourself to 600 calories.
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The 5:2 diet has been popular and successfull in our office.
5 days a week you eat normally, 2 days you restrict yourself to 600 calories.
Had this suggested by a few people.
My modified 7:0 plan didn't have any positive effect though :-[
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Weight loss is 90% diet, the old addage your can't out train a doughnut is true. Eat less calories than your burn and you will lose weight. However not all calories are the same and different foods will have different impacts on your wellbeing. I assume you are still playing cricket, which mean zero carbs and fat is a no no (and is just ridiculous) you'll have no energy! I could go into Ketosis and glycosis, but 'Marks Daily Apple' sums it up much better. Also don't go mad with the excercise, make the weight loss a long term goal. Mark has some good bodyweight excercise plans to get you going. I followed this and still do, to a point. My carb intake is probably more than 150g per day (mostly potaotes and rice), with that and moderate fat, some excercise I'm doing fine. Also stress can make you gain fat, ensure you get some good sleep otherwise your cortisol levels with play havoc with your weight loss. Good luck and don't go hell for leather with it, take your time, plan and see how you go. Ah also if you're not getting 8 hours good sleep don't do intermittent fasting as your body will be stressed enough from the lack of sleep!
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Try and build it around your cricket perhaps. When having a net, and you hit a shot that is of valuable runs, sprint them.
There's 2 types of cardio for fat loss, LISS and HIIT- the first being low intensity steady state, good for fasted work outs as it's not too taxing on your muscles. The second is HIIT which is great if you are short on time. For me HIIT is done on the rugby field, try line to the opposition 22 then walk back 8-15 times.
Liss needs to be a last walk, for at least 40 minutes.
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My story
I was 16.3stone (40% body fat) and finally realised how fat I'd got... I'm currently (after a year and 2months of dieting and gyming) at 13stone (15% body fat)... My lowest weight to date was 11.3 stone (10% body fat) which i achieved in 6months..
Three things you need are dedication commitment and time. Once your in a good routine, thing get easy and ull realise the fat will drop of you. Aswell as this youll feel alot better (mentally and look alot better (physically).. Just give it time and ull see the results
What you want to do is burn fat in the form of weight.. You can also loose weight by loosing muscle mass (which you dont want to do, i made that mistake)
This is what worked for me...
Firstly, diet was the most important element of me loosing weight... Dont by any means stop eating, this doesnt work..
My diet whilst i was cutting (loosing weight)
7.00am - 1 glass of porridge (mixed with skimmed milk) with a glass of blueberries and strawberries
10.00am - a fist sized portion of brown rice, broccoli and chicken
1.00pm - a fist sized portion of brown rice, broccoli and chicken
4.00pm - a fist sized portion of brown rice, broccoli and chicken
Workout - Diet Whey Protein Shake
8.00pm - Veg and chicken
You dont have to eat brown rice, broccoli and chicken, just substitute the carb source or protein source.. (bulgar wheat, sweet potatoes, wholemeal pasta, wholemeal bread... Chicken, turkey, beef, fish) - If you got time look up something called macros, this will break down the amount of carbs, protein and fats you need in order to loose that fat!
All you have to do is keep it simple.. go easy on dairy products and dont have any sugars... Sugars make you fat, fat doesnt make you fat... so ignore all the 'fat free' and '0% fat' gimics just watch you sugar intake.. Stay of fried food or fast food and no chocs, biscuits and crisps etc.. U can substiture snacks with fruit or nuts (homemade popcorn is one of my fav snacks)
Keep it wholemeal foods and fresh food..
In terms of training... Try a style called HIIT (high intensity interval training)... Find yourself a hill, sprint up and walk down... repeat until you cant do nomore.. This is the best form of burning fat.. If you really want to loose the fat try fasted cardio... wake up first thing in the morning and go excercise..
If you ask me 75% is down to diet and 25% down to training...
Hope this helps!
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Also need to lose a fair bit of wait, lost about a stone and a half since February. Been walking to uni and back every day which works out about 80 mins walking a day and eating around 1200 calories a day
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That is very few calories. You could be doing some damage to your health in the long run.
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Some of the diets and exercise regimes on this thread are mental, I've lost 16kg and gone from 26% to 15% body fat in just over a year by doing a lot less than others on here. Using my fitnesspal to try to lose 1/2 or 1lb per week depending on how I felt has worked - usually that was 250 or 500 calories under what I needed daily. I've still eaten crisps, cakes etc but not as much as I used to and have eaten more fruit generally. Also relaxed completely for a month over xmas and been on all inclusive holidays where the diet has gone out the window. Never tended to drink much other than holiday so thats not been an issue and has helped me lose weight.
As well as eating better I've walked a lot more (tried to do at least 2 miles per day) and usual done 2/3 20 min kettle bell workouts as well as playing cricket. This may sound crazy but one thing that helped me was eating sweets. Instead of eating crisps and chocolate bars I've taken to eating liquorice toffees, werthers or chocolate and lime sweets - I find 3 or so of them keeps me from eating loads of other stuff and although probably bad for my teeth is a lot less calories. Not as healthy as other stuff but for someone who likes their food and snacks its helped.
Kind of related to this I'm now ok with my weight but want to add on some muscle and get fitter. I'll never be a gym addict or do loads of fitness stuff but I plan to do kettle bell workouts as much as possible, play cricket and walk a lot. Is it worth looking at protein shakes or do I need to be hitting the weights more to make protein shakes worthwhile? Any tips to keep the weight off and get stronger?
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Protein aids recovery. It's no miracle powder by any means.
It's best to get your protein from whole foods where possible. Chicken and turkey are high protein, low/moderate fats and 0 carb.
Supplements are exactly what they are named- and are there to supplement one diet.
Also the whole foods are more 'calorie dense' so the body works harder to break the food down where as a liquid is almost absorbed.
Try and get 1gram of protein per lb of body weight.
It seems a lot at first but you soon get used to and adjusted to eating it. If you do struggle to get it all in that's where shakes are handy. An easy source of 25-35g per shake.
As a new lifter, you can benefit from what are commonly called "newbie gains" which is where you will burn fat and build muscle. This will only last for 6 months or so, so cherish it!!!
Lift high reps with a moderate weight that will make you fail at around 12 reps. Aim to work in the 8-12 rep range.
I like to pyramid up with weights. 4/5 sets, starting with a weight I can do 15 of then adding weight but not going under 4 reps
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If your looking to build muscle drop sets are really good, and they also help the blood which carries the proteins to the tears in your muscle; which will help it repair resulting in it getting bigger. Also plan what part of the body you are going to work on, but also it's no good doing arms 4 days a week as your not giving the muscle fibres time to repair!
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Another tip. Don't eat three Krispy Kreme donuts when they turn up on your desk :(
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Only way is to burn more calories than you consume
So here goes, you will lose 5lbs a month doing this and save some cash
1. Cut out alcohol every 2 weeks
2. Never eat after 6pm
3. Every other day miss out your last meal (5pm to 6pm) --- once you have lost the desired weight change this to every 3 days to maintain your weight
4. Do body weight circuits for 10 minutes every other night
..... If you can do these on your first go without being sick I'll send you £10 in the post
[url]http://fitnessblackbook.com/workout-routines/body-weight-circuits-are-kickin-my-butt/[/url] ([url]http://fitnessblackbook.com/workout-routines/body-weight-circuits-are-kickin-my-butt/[/url])
5. Get a skipping rope and skip every other night. This is your cardio so go as fast as you can for 30 seconds and then stop for 30 and keep doing that for upto 10 minutes or until you can't stand up
6. Rest one day a week
7 understand food is for energy not for pleasure
8. I missed this bit and it's the most important. You must reward yourself every week or month. Any money you save by not buying beer or food or some food you don't need save it in a piggy bank. At the end of the week or month spend on something you want ... Like a pair of batting gloves. Soon you will get a lot more satisfaction from this than you realise
Wrong on so many levels!!
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Wrong on so many levels!!
I wouldn't say it's wrong. If it worked for GarretJ then it's not wrong.
I'd say that the underlying principles are completely right (eat less than you use - he even says this at the start), it's just that the application is a little complicated for my tastes. Losing just over a pound a week is completely realistic.
What's worked for me in the past is to use an online calculator to work out your maintenance calories and then either eat less than that, or exercise, or both.
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I think what he means by wrong is don't just reward yourself with one pair of batting gloves.
The more bats you buy the heavier your kit bag will be and will clearly aid in weight loss and muscle definition carrying it around everywhere
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I wouldn't say it's wrong. If it worked for GarretJ then it's not wrong.
I'd say that the underlying principles are completely right (eat less than you use - he even says this at the start), it's just that the application is a little complicated for my tastes. Losing just over a pound a week is completely realistic.
What's worked for me in the past is to use an online calculator to work out your maintenance calories and then either eat less than that, or exercise, or both.
If you slash your calories too quickly all that will end up happening is your metabolism will slow right down and your maintenance calories will drop, i think the issue he has with Garret's approach is the potential lack of food and the fact that never eating after 6pm if you're an active person can be quite impractical.
If your looking to build muscle drop sets are really good, and they also help the blood which carries the proteins to the tears in your muscle; which will help it repair resulting in it getting bigger. Also plan what part of the body you are going to work on, but also it's no good doing arms 4 days a week as your not giving the muscle fibres time to repair!
Drop sets are very useful however i wouldn't personally recommend them if you're a beginner and workout alone.
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too many people not understanding the initial questions/post
i eat loads, i regularly polish off the 20oz steak at the local steakhouse and then have a dessert. I can eat 2 pizzas no problem.
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I sort of did what GarrattJ suggested, I skipped my lunch and fat/carbs for a month and dropped 8 Kg's, but I was well aware that I was going to gain weight right after I get back to my normal eating.
So I gradually came back to normal eating and skipped meals every now and then , also stated playing few months back and that also helped.
I gained 2Kg's after I stopped starving myself but all together I managed to drop 6kg' s and it's been 6 months now.
Maybe not a solution for everyone but I needed some quick results to motivate myself because I don't have the will power to go to a gym or do regular exercises without seeing some quick results.
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If you slash your calories too quickly all that will end up happening is your metabolism will slow right down and your maintenance calories will drop,.
Can see what you're saying - slashing your calories too much can be dangerous for many reasons. However, surely getting your maintenance down calories is the whole point?
If you lose weight, it stands to reason that you'll need fewer calories to maintain that weight. If you're a 12st bloke eating the same way you did at 15st then you'll just become a 15st bloke again. That's why so many people lose weight and then put it all back on again - it shouldn't be a diet for a set period of time, it should be a change in the way you eat for good.
And not eating after 6pm would be a nightmare. Does beer count? :)
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too many people not understanding the initial questions/post
i eat loads, i regularly polish off the 20oz steak at the local steakhouse and then have a dessert. I can eat 2 pizzas no problem.
I didn't mean that there was anything wrong with what you were saying but it can be easily misinterpreted, I said potential lack of food because i felt it could easily be read as eating very little, not intended in any way intended as a criticism of you Garret, I was just trying to suggest why Mr_RCG could see it as wrong.
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Can see what you're saying - slashing your calories too much can be dangerous for many reasons. However, surely getting your maintenance down calories is the whole point?
If you lose weight, it stands to reason that you'll need fewer calories to maintain that weight. If you're a 12st bloke eating the same way you did at 15st then you'll just become a 15st bloke again. That's why so many people lose weight and then put it all back on again - it shouldn't be a diet for a set period of time, it should be a change in the way you eat for good.
And not eating after 6pm would be a nightmare. Does beer count? :)
Well ultimately the aim is to drop your maintenance calories, i phrased it completely wrong, what i meant is that your metabolism will slow right down which can mean that even if you're eating less you gain weight anyway as your calories in become higher than your calories out due to the drop in metabolism.
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Well ultimately the aim is to drop your maintenance calories, i phrased it completely wrong, what i meant is that your metabolism will slow right down which can mean that even if you're eating less you gain weight anyway as your calories in become higher than your calories out due to the drop in metabolism.
Ah, that makes sense and yeah that is a danger. Like you say, it's best to drop calories gradually and judge how effective it is from what the scales say.
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Evening all
My dilemma
As I'm aware I'm a bit on the chunky side.
The basic aim
Enough is enough (unless there's a slice of cake going) and I've decided to try and lose a bit of weight. That's the simple bit.
The catch (not the kind that can be cooked and eaten unfortunately)
No gym memberships as I can't afford to spend money on procrastinating about going to the gym.
The godsend
I've got a concept 2 rowing machine at home - free to use
The question
A very open question.
I want to lose a lot of weight - any tips?
The goal
My Mum has entered for the Great South Run this year.
If she can do it so can I! Not fussed about times, I just want to enter and finish so I can say I've done it.
Over to you guys
Any tips, workout plans or whatever else you've found worked would be great if you're willing to share.
Thanks in advance guys.
Not going through the other posts, but this is what I did and do. The first thing that I did was that I stopped eating all sorts of junk food. And I made sure that I rarely eat outside. If I do have to eat outside then it is always a healthy choice like a low fat steak (no rib eye or porterhouse) or salmon.
Eat a ton of vegetables, drink a cup or two of whey , eat only whole foods like whole wheat bread, old fashioned oats and cut all sorts of processed food from your diet. Do not eat processed/junk food no matter how tempted/hungry you are. Starve yourself rather than having to eat that junk. Once you do it for a while it becomes a habit and you will feel really bad if you have to eat processed food.
And if you play 40 over cricket then start bowling (pace as spin lacks the physical intensity). I maintain a really strict high calorie diet (~2700 calorie or so) during summer and bowl myself to the ground during practice, twice a week in practice and once on game days. This is probably the best way to get all your cardio needs in. Also swim once/twice a week if possible.
Get an account on bodybuilding.com and read a few stickys regarding nutrition, especially the IF IT FITS YOUR MACROS rule. That forum is a gold mine when it comes to information regarding training and nutrition. Most people are fat (even the fat gym rats that you see working out 6 days a week) because they don't understand proper nutrition. Bodybuilding.com has literally changed my life and outlook to fitness. Hence I highly recommend spending some time on it. I was lazy for a long time.
If I can so can you. Let me know if you need help with diet plans. Good luck and keep us posted! :-)
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IIFYM isn't a diet.
It promotes an unhealthy relationship with foods.
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IIFYM isn't a diet.
It promotes an unhealthy relationship with foods.
What kind of unhealthy relationship are you talking about ? IIFYM definitely deters me from having a chunk of pork fat or a slice pizza because I know that if I go for it it will fulfil all my fat needs for the day. Just curious to know what you think.
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What kind of unhealthy relationship are you talking about ? IIFYM definitely deters me from having a chunk of pork fat or a slice pizza because I know that if I go for it it will fulfil all my fat needs for the day. Just curious to know what you think.
Slice of Pizza will fulfil all your fat needs for the day, you weren't being serious right?! LOL
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Slice of Pizza will fulfil all your fat needs for the day, you weren't being serious right?! LOL
As the fatty who started this topic in well and truly stuffed (as is the crust o my favourite pizza). I work for a well known pizza company so get a slice or two free, per shift... :-[
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As the fatty who started this topic in well and truly stuffed (as is the crust o my favourite pizza). I work for a well known pizza company so get a slice or two free, per shift... :-[
10g of fat per slice of pizza, hardly the end of the world :)
Anyway, perhaps portion size maybe something to take a look at...eating too much of even the right "stuff" can lead you to put on weight
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What kind of unhealthy relationship are you talking about ? IIFYM definitely deters me from having a chunk of pork fat or a slice pizza because I know that if I go for it it will fulfil all my fat needs for the day. Just curious to know what you think.
For me as a big lad,
IIFYM is no good. It lets me think I can eat rubbish but then eat make it all better by eating something that fits macros.
When I'm trying to lower my body fat- like I am currently I need it to be controlled and measured.
I'm currently giving carb back loading a go.
I like it, my body doesn't handle carbs well so getting carbs in immediately before a work out and after a workout fits my working 830-530 life style.
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10g of fat per slice of pizza, hardly the end of the world :)
Anyway, perhaps portion size maybe something to take a look at...eating too much of even the right "stuff" can lead you to put on weight
I try to keep my fat intake around 60 grams per day. Start my day with 5 whole eggs and by mid morning I have a chunk of salmon with rice. Once slice of pizza and I can kiss my chicken curry (one pound cooked with 5 g of oil) bye bye. :-)
My personal belief is IIFYM helped me get some discipline in my diet and lifestyle. Sure I could eat that slice of pizza early in the morning and forgo my boiled eggs and my fat intake will be the same but my protein intake will go down by 30 grams or so. But when one is worried about macros, caloric intake in check and not eating any sort of junk food, it is unlikely that the person is going to go for pizza.
Hope this clears. :-)
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I try to keep my fat intake around 60 grams per day. Start my day with 5 whole eggs and by mid morning I have a chunk of salmon with rice. Once slice of pizza and I can kiss my chicken curry (one pound cooked with 5 g of oil) bye bye. :-)
My personal belief is IIFYM helped me get some discipline in my diet and lifestyle. Sure I could eat that slice of pizza early in the morning and forgo my boiled eggs and my fat intake will be the same but my protein intake will go down by 30 grams or so. But when one is worried about macros, caloric intake in check and not eating any sort of junk food, it is unlikely that the person is going to go for pizza.
Hope this clears. :-)
Cleared :), i'm on 180 carbs 60g fat and 200 protein at the mo and agree with you those 60g fats go so darn quick lol!!
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Stay away from really fatty foods, eat soup for lunch and exercise a lot. Maybe try cycling to local places such as the bank, post office, grocery store rather than driving. My top tips aha
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Whatever you do, don't stop it completely, I made that mistake when I had to quit the gym as it was becoming a bit expensive for me as I had to travel with the car and back, with membership on top of that.
Once I stopped, I went back to my normal way of eating, also me working 4-5 times a week certainly hasn't helped compared to the 2 days I was doing before. Working an 8 hour shift or more ruins your diet, especially if like mine it's 3:30pm to 11:30pm.
It's not that hard to cut out snacks, just replace them with healthy ones. Instead of a chocolate bar, get a Weetabix bar, instead of McCoys crisps, get one of the lighter baked ones that you can now find. Innocent smoothies can be helpful too, as 250ml worth counts as two of your 5 a day,
I used to go to the gym every week and do three 10 minute bursts on the bike, and then some lightweight training, and then 25 minutes or so on the treadmill, not an intense workout but good enough,
Whatever you do, try and drink plenty of water, not only does this help you feel full and eat less, it has no calories.
People have different systems to lose weight, pick one which that suits your lifestyle. Or you can create your own, it's what I did randomly after messing around in the gym for a couple of weeks.