Weight loss tips for fat cunts
-
A good, layman-friendly, article on general nutrition can be found here:<br />
<br />
[url="http://www.harvard-magazine.com/on-line/050465.html"]http://www.harvard-magazine.com/on-line/050465.html[/url]<br />
<br />
In my weight loss phases I have concentrated on reducing sugar and refined carb intake. Lowering GI of foods has been a goal. <br />
<br />
It is worth checking out the "zone diet" book too. Written by a prof of biochemistry. -
[quote name='BartMan']<br />
starting by knocking off bread is a good one - I a typical Kiwi, and bread n butter goes with ANY meal. Soon as I reduced intake to nothing but perhaps sandwich for lunch, weight started flowing off, and started feeling so clogged too.<br />
[/quote]<br />
<br />
Yep, cutting back the bread can be good, especially if you eat refined grain (white) bread. Can be difficult to be sure your is wholegrain too. -
Have dropped 5kgs in 8 weeks.<br />
<br />
Main tips:<br />
<br />- Exercise (cardio) first thing in the morning for at least 30 mins<br />
- Before you do any cardio exercise in the evenings begin by lifting weights for 20-30 mins <br />
- Drop all carbs after 5pm<br />
- Do no more than 1 hour cardio at a time - or you will lose muscle<br />
- Stay off the drink<br />
- Rest when your body feels tired
-
Not recommended by many doctors, but I lost a lot of weight on the ecstasy/speed diet while in London. For 2 years, I was very trim, and probably the most fun diet out there. Of course, my brain was mush by the end of it, but you can#t have everything... :idiot2:
-
yes IR - if you just lose cardio, you will lose fat, and muscle, more muscle than fat in fact!<br />
<br />
so combine resistance training with the weights, and you will lose more fat, and gain muscle.<br />
<br />
There is a study thing on the wall at the gym, I will try and find the figures tomorrow, interesting reading in thi study! -
Supplements like protein shakes are a great way to lose weight and take the hunger cravings away. Just have one when you might normally have a snack and it works wonders.<br />
<br />
A few months back I was a few kilos overweight. I've lifted weights for a number of years but farking hate cardio and wanted to avoid the treadmill as much as possible. Basically what I did was completely alter my diet. I still eat heaps but I don't eat or drink crap (e.g. potato chips, softdrink, cake, icecream etc). I have 5 protein shakes a day plus a big lunch and dinner. The results have been pretty amazing. I also do the little things which help like taking stairs instead of lifts or escalator and walking to the shops instead of driving.<br />
<br />
That may sound boring but believe me it works. Supplements can be pricey though. -
good call - the junk / snack food kills you. Cut out fizyy drinks (sugar in a bottle!), and the chips n dips etc, and you are halfway there. <br />
<br />
And you don't REALLY miss them when they aren't there.<br />
<br />
Like the Body for Life thing though, have 1 day off a week when you can give into your cravings, and have the shit food - you'll soon lose the taste for it! -
For me it's only been a week and I'm noticing huge changes. Cutting the crap out does wonders, not to mention transferring to low-fat bread/milk etc. I'm quite shocked to see this kind of progress so early on. Defintely encouraging. Cheers, fellas.
-
[quote name='Rancid Schnitzel']<br />
Supplements like protein shakes are a great way to lose weight and take the hunger cravings away. Just have one when you might normally have a snack and it works wonders.[/quote]<br />
<br />
Good idea, just make sure to keep a regular water intake when on protein shakes, they tend to dry you out a little... mine do anyway<br />
<br />
[quote name='Rancid Schnitzel']<br />
A few months back I was a few kilos overweight. I've lifted weights for a number of years but farking hate cardio and wanted to avoid the treadmill as much as possible. Basically what I did was completely alter my diet. I still eat heaps but I don't eat or drink crap (e.g. potato chips, softdrink, cake, icecream etc). I have 5 protein shakes a day plus a big lunch and dinner. The results have been pretty amazing. I also do the little things which help like taking stairs instead of lifts or escalator and walking to the shops instead of driving.[/quote]<br />
<br />
I do pretty much the same. Cutting out crap and doing the little things are a good motivational change also, you feel miles better in very little time. An idea I've found works is replacing regular tea/coffee with green tea. Once you get over the hippy taste it's really not that bad, plus it's proven to be fat-burning antioxidant... though it's also proven you need to consume atleast 6 cups a day in order to achieve any kind of results. Eating a bunch of dry almond nuts as a meal replacement is another - high in protein and vitamin E, low in saturated fat. -
[quote name='BartMan']<br />
good call - the junk / snack food kills you. Cut out fizyy drinks (sugar in a bottle!), and the chips n dips etc, and you are halfway there. <br />
<br />
And you don't REALLY miss them when they aren't there.<br />
<br />
Like the Body for Life thing though, have 1 day off a week when you can give into your cravings, and have the shit food - you'll soon lose the taste for it!<br />
[/quote]<br />
<br />
Yep exactly right. You can allow yourself cheat days but after a while you don't want to eat this shit anyway. Yesterday for example I really felt like some corn chips. I hadn't eaten them in ages so thought why not. I ate a couple of handfulls and then just felt sick and threw the packet away. It's all a matter of being strong in the beginning because after a while it seems the body just begins to reject any crap you put in it. -
- Cut out eating stuff that is bad for you.<br />
<br />
Pies, currys, kebabs, burgers, chips, crisps, fizzy stuff, chocolate, ice cream, beer, biscuits, sponge puddings. Try to work out how many of these you can totally give up and which you will only have at weekends.<br />
<br /> - Avoid caffeine completely.<br />
<br />
Caffeine stimulates the appetite. Drink mineral water instead of coke, tea or coffee. You'll see the weight fly off.<br />
<br /> - Eat healthy<br />
<br />
Have a carbohydrate heavy breakfast and some fruit.<br />
No snacking until lunch. <br />
Have vegetable soup and some bread for lunch, not too much meat.<br />
Have some sandwiches about 16:00.<br />
Have a protein-based, carbo-low supper three hours before bed time<br />
<br /> - Try to increase exercise levels<br />
<br />
Walk or cycle when you can.<br />
Make a point of running up stairs.<br />
Sit ups in the morning and evening.<br />
3 or 4*30 minutes running, swimming or rowing a week.<br />
More sex.
- Cut out eating stuff that is bad for you.<br />
-
Absolutely fantastic guys, some very handy tips in here. Just a few more questions/comments that have arisen from what people have said:<br />
<br />
[quote name='Kirwan']<br />
Oh, and do simple things like "take the stairs" or walk to places you would normally drive to. Exercise for free.<br />
[/quote]<br />
<br />
Yep - walk home from uni up the hill twice a day (for those who know Dunedin, my flat is on Royal Terrace just down from Olveston), which works out to climbing about a 25 storey building every day. I don't have a car and basically walk everywhere and anywhere. Doesn't seem to have worked in the past though.<br />
<br />
NTA - What's the difference between a crunch and a sit-up?<br />
<br />
[quote name='BartMan']<br />
starting by knocking off bread is a good one - I a typical Kiwi, and bread n butter goes with ANY meal. Soon as I reduced intake to nothing but perhaps sandwich for lunch, weight started flowing off, and started feeling so clogged too.<br />
[/quote]<br />
<br />
I eat probably four slices of bread a day but it's ultra-healthy grain and seed-loaded stuff that my greenie flatmates buy. Surely that's alright?<br />
<br />
How does drinking shitloads of water help? Given the state of Dunedin's water supply I'm probably doing myself more harm than good drinking the shit.<br />
<br />
You all mention cutting out the carbs after 5pm but unfortunately this is harder than it sounds given most NZ dinners are carb-based. My flatmates always cook very healthy dinners but they pretty much always contain carbs (pasta, brown rice etc). Any suggestions for what kind of dinners I should be eating instead? Oh and the six meals a day is a nice thought but totally impractical because I'm not home all day and we cook together anyway.<br />
<br />
Kirwan: I think the hardest thing will definitely be laying off the booze. After getting pissed 3 or 4 nights a week for over 3 years, I've found that when I do have a month or so off I have so much spare time on my hands that I just don't know what the hell to do with it. Kinda sad but I guess you have to break the chain of alcoholism at some point.<br />
<br />
I'll back Ollie up and say that after two weeks I feel better already, haven't dropped much weight but I'm not craving fatty shit anymore (in fact my flatmate cooked crumbed chicken drumsticks last night and they were so fatty that I felt ill for hours afterwards, my body telling it to get fucked perhaps?) and I have the fridge stocked with celery for those sudden cravings.<br />
<br />
Jogging is going well, unfortunately my lower calves and feet always seem to end up in searing pain halfway through the run while the rest of me feels fine. Might be to do with stretching or my running style, anyone else have the same problem? Also I run in the evening just before dinner and always seem to have WTW's problem. Even if I go just before I embark on the run, by the time I'm halfway there my sphincter is pretty much at DEFCON-2. It's bloody hard to run while you're trying to crack nuts with your buttcheeks, and you must look ridiculous too. Tried running in the morning but it's cold and even more excruciatingly painful for my lower legs.<br />
<br />
One great thing about jogging though - the biatches! I run to Ross Creek and around it, where shitloads of joggers congregate, and the number of fit, lithe, supple young birds bouncing around is motivation enough to keep moving. In no other situation would I have so many hot chicks saying hello and smiling (then again I run without my glasses on so that may explain why they all appear to be lookers). -
i used to eat bread like it was going out of fashion, and white processed bread, the worst kind!!<br />
<br />
4 slices a day - I am sure that won't hurt you!!<br />
<br />
Water, just to keep everything lubricated - 8 glasses a day the mantra.<br />
<br />
Flsushes your sytem, keeps everything working how it should - your organs etc. -
[quote name='Ollie Oliver']<br />
For me it's only been a week and I'm noticing huge changes. Cutting the crap out does wonders, not to mention transferring to low-fat bread/milk etc. I'm quite shocked to see this kind of progress so early on. Defintely encouraging. Cheers, fellas. <br />
[/quote]<br />
<br />
Keep the positive feeling Ollie - while initially you see it fly off, there'll come a point where your body hits a point of resistance where your current efforts plateau out. At that point (6 weeks from personal experience) you need to up the exercise component as much as you're able. I always fell into this trap and took the gains I had made before dropping off.<br />
<br />
barn - the water does a few things - keeps you hydrated of course but also helps carry the vitamins and other shit all around your body, and carry out the crap as Bart says. But don't overdo it - beyond that 8 or so glasses (about 2 litres a day) its not helping that much unless you're sweating like a bastard. And if you're copping the odd bit of bacteria from Dunners' cesspit of filth, just think about the immune system you're building up <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':(' /><br />
<br />
With the bread - its not so much the amount but the timing. If you're having those 4 slices early in the day (i.e. well before you exercise in the evenings - great. If its before midday - even better.<br />
<br />
I also hate the morning exercise thing. <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
<br />
A crunch is basically done in the same position as a situp, but instead of going right up to the top you stop once your shoulders (shoulder blades really) are well up off the floor, hold it for a second, and then come back down but WITHOUT relaxing fully. [b]Your lower back should remain in contact with the floor at all times.[/b] The idea is to keep tension through the abs during the entire movement and during the exercise you can "squeeze" or "activate" your abs by concentrating on making them even tighter - learn to use the muscles so that it feels like you're pulling a needle through your navel towards your spine. That's how I describe it anyway. Any kind of ab exercise should include this "activation" for maximum benefit and flatness of the gut.<br />
<br />
Situps can be bad for your tailbone and lower spine unless you do it on a really friendly surface, and past a certain angle you're working your legs and your abs aren't getting anything extra out of it - this is a mistake a lot of people make when working muscles: past a given angle you're contributing nothing and probably hurting yourself. Especially once you get towards the top where people tend to relax as their quads take over the hard work.<br />
<br />
Alternative versions of crunching - which you need to do in order to keep your muscles guessin - are:<br />
<br />- Crossover - lie on your back in the situp position (knees bent, feet flat on the floor, hands behind your head with elbows sticking out). Go up into a crunch position and then twist your torso and bring your leg up so that your RIGHT elbow touches your LEFT knee. Go back nearly to floor level, then repeat so that your LEFT elbow touches your RIGHT knee. Repeat this as many times as you can - great for working the obliques and adding torsional (twisting) strength to your core.<br />
<br /> - Side reaches (they probably have another name, but this is what I call them) - lying in the situp position with your arms down by your sides on the floor, go up into a crunch position with your arms still parallel to the floor and then, holding the crunch position, twist your body so that your left hand reaches down towards your left foot i.e. past your butt, and then right side. Each time, "activate" the oblique muscle on the side you're reaching by clenching it like you'd clench your butt muscle. Its a bit like the old side bends you did back in school where you slide your hand down the outside of your leg. This is great for isometric work on the abs and also for those obliques.<br />
<br /> - Hand-to-knee - lie down, lift your legs so your thighs are at 90 degrees to your hips, and your shins at 90 degrees to your thighs. Place your hands palm-down against the top of your knees and simultaneously push your hands against your legs and your legs against your hands. This should feel alright for the first few seconds, and then start to kill once you get near your limit. You should be able to do a minimum of a minute on this, and then build yourself up in increments to over 3 minutes. This one is very easy to cheat yourself with, so it can be good to get a flatmate to pull your heels away from your body gently in order to increase tension. A personal trainer showed me this one and its "da bomb" for ab work. Isometric and all that.<br />
<br />
Alternatives to the carb stuff in your dinner basically starts with salad. I usually put the following in mine to keep it interesting: lettuce (different varieties like rocket etc - they actually taste a bit different), tomato, beetroot, grated carrot, and a smattering of cheese - either grated or cubed, but try cheeses like parmesan which have a high protein component to offset the fat. One of the big things to do here is mix up your salads with meat dishes. Heard of chicken caesar salad? Well, you can put most any kind of meat through a salad to make it palatable and protein-heavy - use things like marinade instead of pour-on sauces to eliminate some crap here - the idea is to flavour the meat, not coat it in satay <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':D' /> The other night I marinaded some chicken strips with Teriyaki sauce and put it with the salad above. Nice.<br />
<br />
Your other option is simply not to eat the carbs served up with dinner, or at least avoid what you can. Things like brown rice have what I call an "offset" factor - they provide good stuff to balance up the carbs. But if you must eat some of it then give yourself an extra 20 pushups some time between dinner and bed.<br />
<br />
If your flatmates don't understand, then take them jogging with you <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
- Crossover - lie on your back in the situp position (knees bent, feet flat on the floor, hands behind your head with elbows sticking out). Go up into a crunch position and then twist your torso and bring your leg up so that your RIGHT elbow touches your LEFT knee. Go back nearly to floor level, then repeat so that your LEFT elbow touches your RIGHT knee. Repeat this as many times as you can - great for working the obliques and adding torsional (twisting) strength to your core.<br />
-
[quote name='Barnya']<br />
How does drinking shitloads of water help? Given the state of Dunedin's water supply I'm probably doing myself more harm than good drinking the shit.<br />
<br />
<br />
You all mention cutting out the carbs after 5pm but unfortunately this is harder than it sounds given most NZ dinners are carb-based. My flatmates always cook very healthy dinners but they pretty much always contain carbs (pasta, brown rice etc). Any suggestions for what kind of dinners I should be eating instead? Oh and the six meals a day is a nice thought but totally impractical because I'm not home all day and we cook together anyway.<br />
<br />
Kirwan: I think the hardest thing will definitely be laying off the booze. After getting pissed 3 or 4 nights a week for over 3 years, I've found that when I do have a month or so off I have so much spare time on my hands that I just don't know what the hell to do with it. Kinda sad but I guess you have to break the chain of alcoholism at some point.<br />
<br />
I'll back Ollie up and say that after two weeks I feel better already, haven't dropped much weight but I'm not craving fatty shit anymore (in fact my flatmate cooked crumbed chicken drumsticks last night and they were so fatty that I felt ill for hours afterwards, my body telling it to get fucked perhaps?) and I have the fridge stocked with celery for those sudden cravings.<br />
<br />
Jogging is going well, unfortunately my lower calves and feet always seem to end up in searing pain halfway through the run while the rest of me feels fine. Might be to do with stretching or my running style, anyone else have the same problem? Also I run in the evening just before dinner and always seem to have WTW's problem. Even if I go just before I embark on the run, by the time I'm halfway there my sphincter is pretty much at DEFCON-2. It's bloody hard to run while you're trying to crack nuts with your buttcheeks, and you must look ridiculous too. Tried running in the morning but it's cold and even more excruciatingly painful for my lower legs.<br />
<br />
One great thing about jogging though - the biatches! I run to Ross Creek and around it, where shitloads of joggers congregate, and the number of fit, lithe, supple young birds bouncing around is motivation enough to keep moving. In no other situation would I have so many hot chicks saying hello and smiling (then again I run without my glasses on so that may explain why they all appear to be lookers).<br />
<br />
<br />
[/quote]<br />
<br />
Water helps flush toxins out of the body, thereby potentially lowering cravings for certain foods. Also keeps you from dehydrating.<br />
<br />
On the no carbs after 5pm, eat meat but with vegetables or salad instead of rice or pasta. If you do eat carbs, you need to exercise that evening otherwise you don't burn the stored energy from the pasta up and it will turn to fat. Stir fries with meat and veges are good and also fill you up.<br />
<br />
Keep drinking. A man is not a camel. Doctors recommend it for your heart - red wine that is. <br />
<br />
If you can find a gym to do your jogging in that should alleviate some of the pain issues.....plenty of biatches there as well usually. Using the machines at the gym takes the stress out of the ankles/calves - walking uphill on the treadmill for 15mins will kill you more than any jogging session. Those cross country ski/jog machines will also get the heart rate pumping. -
Barnya - with all the money you are saving by not getting on the piss, get into a gym! Here the thing on the gym noticeboard in Whanga. THought there was another one too, but this from another study.<br />
<br />
[quote]McMaster UNiversity in USA compared a ten week programme of weight training plus aerobic training against aerobic training alone. The aerobic group showed only a 2% increase in cardio capacity and an 11% increase in endurance. The weight training group showed a 15% increase in cardio capacity and a massive 109% increase in endurance. For strength the results favoured weight training even more. The aerobics group showed no increase in arm or leg strength. The weight training group showed a 43% increase in arm strength and a 22% increase in leg strength.[/quote]<br />
<br />
The piece I tried to find on the notice board, and no mentionj of weight loss in the pieve above, was about the weight lost by two the same two groups, and muscle gained. Was something like five times as much fat loss by the weights/aerobic group, and muscle gain, while the aerobic only group lost weight, and also lost muscle mass.<br />
<br />
Phew, that is all. -
Bart's piece above is what I mean about pushups, crunches, and lunges Barn. These are muscle training exercises using your body's own weight as the resistance and there are many things you can do to increase that resistance (i.e. pushups get harder and work different muscles if you elevate your feet). Then its all about more reps <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':D' />
-
Yeah, not so keen on the pushups, crunches and lunges. I'm not very disciplined and tend to give up as soon as it starts hurting. I need someone there yelling at me to keep going.<br />
<br />
Bart, the gym is free for uni students so no excuses really
<br />
<br />
Re the no carbs after 5pm, I got into a huge argument with my flatmate last night and she reckons it's bullshit. Her mother is a dietician and therefore apparently the final authority on all things food-related. I said, I don't care, you're talking shit, I've heard from a lot of people that carbs after 5pm are really bad for you.<br />
<br />
"Like who?"<br />
<br />
"Ahhhh...a bunch of blokes on a rugby forum"<br />
<br />
"Get a fucking life"