Any keep fit guys on here? Need a bit of advice :-)
- Thread starter Darren Slone
- Start date
Try cutting out the take away? I know its the only good thing you're getting after a hard week of work but seriously I think it will make a difference.
I was just about to suggest interval training but it looks like you've discovered what thats all about and are looking to give it a go 
Like someone else said try cutting out the takeaways completely, difficult at first but you wont miss them after a short while.
Try doing adding in some resistance training maybe twice a week, as in weight training, although it wont burn many calories it will tone you and make you look and feel better infront of the mirror.
Lastly give swimming a try, say do 3 or 4 10min blocks with a 1 min rest period between each block, try for one length breast stroke at a reasonable pace then one length front crawl at a fast pace, think interval training here, repeat for full 10mins and if you feel as though you could carry on past 10 mins up your pace next time or do 1 length breast stroke and 2 lengths front crawl, so youre quite fatigued on your last few lengths before your 1 min rest.
Hope that helps after whats already been said
Like someone else said try cutting out the takeaways completely, difficult at first but you wont miss them after a short while.
Try doing adding in some resistance training maybe twice a week, as in weight training, although it wont burn many calories it will tone you and make you look and feel better infront of the mirror.
Lastly give swimming a try, say do 3 or 4 10min blocks with a 1 min rest period between each block, try for one length breast stroke at a reasonable pace then one length front crawl at a fast pace, think interval training here, repeat for full 10mins and if you feel as though you could carry on past 10 mins up your pace next time or do 1 length breast stroke and 2 lengths front crawl, so youre quite fatigued on your last few lengths before your 1 min rest.
Hope that helps after whats already been said
There is a site called weightlossresources that allows you to log every calorie and each exercise block. It might be helpful if you like graphs, targets, and detail. I don't think it costs much to subscribe.
Some great info there everyone, thanks a lot
I'm starting he interval training in the morning, ive got a couple of manual programmes thought out, 7lbs to go
As for the vino, I'm better off saying none at all rather than cutting down, love my Shiraz! :lol:
I'm starting he interval training in the morning, ive got a couple of manual programmes thought out, 7lbs to go
As for the vino, I'm better off saying none at all rather than cutting down, love my Shiraz! :lol:
StevenH72 said:
I suppose it depends how much !! :drinkwine:
mad4slalom
Senior member
i lost over 2 stone in 6 weeks acouple of years ago, previosly i was pretty fit but alwys could have lost a stone and a bit, was on the rd all day, missing breakfast and eating all the shite, kfc mc d;s take aways and 4 to 5 choccy bars a day, have an active job so still healthyish, decided it was time, bear in mind i had done a lot of circuit training and gym too, i had to be regimental for it to work with me, stopped the crap, i mean totally , overnight, no biscuits cakes choccy, loads of salads and tuna , still dont buy choccy or eat biscuits, can turn down anything people offer in the way of stuff i steer clear of, kfc smells like pure fat to me now, i used to love it, make my own burgers sometimes with good stuff in, the weight fell off me to the extent people were saying i looked ill and was i ok, but it was the only way i could lose it, all or nothing. iam stable now at my right weight, put back on 3 quarters of a stone but look and feel right, still dont eat the crap but can eat moderately and sensibly. golden rule to stay level and stable, burn off more than you eat, but to lose it you have to dramatically change your eating habits and to a degree your lifestyle, remember you cant keep doing the same thing and expect things to change. and from experience you will 100% lose more weight by changing your eating habits than by trying to lose it by doing more exercise. it i think your body is in stable mode, weight gaining mode or weight loss mode,once you change the eating habits after 3 weeks aprox, your body suddenly switches to weight losing mode and you will see big results, good luck
mad4slalom
Senior member
benny is right too, start swimming lengths , youll be amazed how soon you can do 35 lengths non stop alternate breast stroke and crawl,
Just a couple of points to add to the above comments:
You mention your evening meals include pasta some days.
Pasta is very very high in carbohydrate and eating it as a evening meal can sometimes have a negertive effect as you only have a couple of hours to burn this off before your metabalisum drops right down with sleep.
Try cutting this out in the evenings and replacing with protien / meat / fish dishes with vegatables.
Also you mentioned your average meals throught a average week, but you havent mentioned drinks. Some drinks can be very calorific and / or sugary.
You dont have to cut them out but if you can replace half of them with water (or very weak squash at the least).
Other than that, keep up the good work!! The last 7lb's will be the hardest but keep it up and the results will show.
You mention your evening meals include pasta some days.
Pasta is very very high in carbohydrate and eating it as a evening meal can sometimes have a negertive effect as you only have a couple of hours to burn this off before your metabalisum drops right down with sleep.
Try cutting this out in the evenings and replacing with protien / meat / fish dishes with vegatables.
Also you mentioned your average meals throught a average week, but you havent mentioned drinks. Some drinks can be very calorific and / or sugary.
You dont have to cut them out but if you can replace half of them with water (or very weak squash at the least).
Other than that, keep up the good work!! The last 7lb's will be the hardest but keep it up and the results will show.
mad4slalom said:benny is right too, start swimming lengths , youll be amazed how soon you can do 35 lengths non stop alternate breast stroke and crawl,
Fully agree with the above. I go lane swimming mon-fri at 0630am for 20 mins on the way to work and have breakfast cereal at my desk. I used to do just breast stroke as front crawl absolutely killed me. Started to introduce a few lengths of crawl into the session and then I thought sod it, just man up as its only a bit of pain and breathlessness that is holding me back.
For the last 6 months I have been doing 20 mins of crawl. I have built up a good pace and now overtaking the others in the lane. Recently added 4 lengths of gentle breast stroke at the end which has eliminated all shoulder pain I used to get.
I am quite out of breath when I come out the pool and I am still perspiring after the shower, but I do feel great.
Weight is the same but the body is toning up and trousers (32" waist)are feeling a bit looser. Just like to lose a bit more of the stomach above the waist line and I will be very happy, but to be fair it is only visible if I really relax stomach muscles.
Diet should start to get back on track now that Xmas chocolate has gone but generally fairly sensible about things!!
I've lost weight in the past. I used to go to the gym almost everyday and not lose any.
you have to really mix up the exercises, otherwise your body just goes through the motions. Going on a cross trainer everyday wont cut the mustard. You will have to do some resistance training too. Do some pull ups/push ups/squats and weights as these are the exercises that really get your metabolism going.
Also you need to exercise at a Fat burn rate. If your heart goes too high then its just cardio which makes you fit, but doesnt burn fat effectively. I cant remember what the fat burn rate is, but its lower than cardio so its possible you are OVER doing it. A great way to find this out is to work out your fat burn rate and then use a heart monitor to stay at that rate.
Your diet should try and avoid carbs, and wherever possible switch it to good carbs, eg Instead of potato have a sweet potato, instead of white bread have brown, instead of white rice have wholemeal rice, and make it so you eat these within two hours after exercise. You really want to ramp up the fibre and protein in your diet. Chicken Breast and Steak etc is a great thing to have at lunch and tea. A handful of Nuts are also a great way to curb your hunger and it has good fat content.
I think the key is to find exercises you really like, it helps.
My hobbies now are..
Swimming,
Rock Climbing,
Badminton,
Squash
amost others, but I do at least two or 3 of those a week too
you have to really mix up the exercises, otherwise your body just goes through the motions. Going on a cross trainer everyday wont cut the mustard. You will have to do some resistance training too. Do some pull ups/push ups/squats and weights as these are the exercises that really get your metabolism going.
Also you need to exercise at a Fat burn rate. If your heart goes too high then its just cardio which makes you fit, but doesnt burn fat effectively. I cant remember what the fat burn rate is, but its lower than cardio so its possible you are OVER doing it. A great way to find this out is to work out your fat burn rate and then use a heart monitor to stay at that rate.
Your diet should try and avoid carbs, and wherever possible switch it to good carbs, eg Instead of potato have a sweet potato, instead of white bread have brown, instead of white rice have wholemeal rice, and make it so you eat these within two hours after exercise. You really want to ramp up the fibre and protein in your diet. Chicken Breast and Steak etc is a great thing to have at lunch and tea. A handful of Nuts are also a great way to curb your hunger and it has good fat content.
I think the key is to find exercises you really like, it helps.
My hobbies now are..
Swimming,
Rock Climbing,
Badminton,
Squash
amost others, but I do at least two or 3 of those a week too
