A year to get fit and less fat

[Khamelion]

If you are exercising and putting your body into a state where it needs to repair, then eating late is a must, this gives the body the fuel it needs to repair. On the regular meals side, 5 smaller meals are better than 3 big ones. Eating when hungry is not a good idea, as you tend to binge and eat more than you otherwise would.

You don't necessarily have to cut out all sugar and fat, eating chocolate, sweets , crisps or a nice fry up does you know harm and as long as you know what you've ate and can calculate the aforementioned items into your daily diet then the likelihood of sticking to your diet will increase, more so than removing 'treat' items from your diet altogether.

Changing you diet should be a change in lifestyle, no matter how slight, rather than 8 weeks of avoiding sugary and fatty foods.

I'm going to work out how this 11/12 month challenge will work and post something up, I'll happily keep track of those who want to partake on a spread sheet.

 

[Hobbit]

After my last heart attack I went on the Weightwatchers diet for about 10 months. There were some foods to avoid, but in the main it was about portion sizes. Serious exercise wasn't on my radar because of health issues, but even without the exercise I lost 2st in 10 months.

 

[Hacker Khan]

I think all attempts to get fit/lose weight could be summed up in 4 words 'eat less, exercise more'. The whole diet industry has build up around trying to get people to do that.

 

[TopOfTheFlop]

I read the no eating after 6 pm was a load of rubbish. In addition to it being extremely impractical the way most people live their lives nowadays, the body processes calories the same way no matter what time of day it is, and eating a healthy well balanced meal after 6 pm is much better than eating a lot of crap at 4 pm?

Of course, the number one principle is WHAT you eat, no matter what time of the day.

If your day is shifted later, e.g you get home from work at 6:30-7 then obviously you can't have your dinner at 6. The idea behind this is to not take high calorie content (a full meal) too late and then to also snack come 9pm-10pm. To then be inactive for the next 10hrs that doesn't help the calorie in/calories burnt process.

 

[Khamelion]

I think all attempts to get fit/lose weight could be summed up in 4 words 'eat less, exercise more'. The whole diet industry has build up around trying to get people to do that.

Eating less and exercising more is not necessarily the best way to lose fat. Exercising and eating correctly, which may mean you eat more, to promote muscle growth no matter how small helps burn the calories you eat and the fat your body has stored.

Of course, the number one principle is WHAT you eat, no matter what time of the day.

If your day is shifted later, e.g you get home from work at 6:30-7 then obviously you can't have your dinner at 6. The idea behind this is to not take high calorie content (a full meal) too late and then to also snack come 9pm-10pm. To then be inactive for the next 10hrs that doesn't help the calorie in/calories burnt process.

That would be true if you have a sedentary lifestyle, sitting in an office, with your only exercise walking to and from the car, then eating late and then snacking will pile on the pounds, but if you are exercising then eating before bed time makes no difference what so ever.

 

[Khamelion]

Okay I've created some graphs, not rocket science, but they are ready, next decision is how to measure success and for that measurement to be fair across everyone, as some will be looking to lose weight, some will be looking to lose fat and some will be looking for a general tone up. The latter being those that feel they only have a few pounds to shift.

I was thinking maybe using 'Average Body Weight' and then subtracting that from 'Actual body weight' and then using the difference as the measurement from which a percentage loss could be calculated.

i.e. My actual weight is 214lbs, my Average Body weight would be 180lbs, the difference being 34lbs and to work out the % of weight lost would be calculated against the 34lbs, so if I lost 4.5lbs in the first month it would be 4.5lbs/34lbs*100=13% (Rounded down)

Alternatively, if you can get access to a inbody or similar machine results could be measured against bodyfat %

Or if anyone has another thought then please suggest an alternative.

 

[Marshy77]

I'd be up for this too, weight youyo's all the time. Just struggling at the moment to get the motivation to carry on eating healthier and going to the gym. Need a kick again to crack on and do it. Also need to bin the drinking during the week.

 

[rickg]

I've just bought some new weighing scales from Salter.
As well as weighing, they calculate body fat, body water % and BMI.
Pretty good for £20 from Sainsbury's.

 

[richart]

I've just bought some new weighing scales from Salter.

Did you break the old ones ?

 

[Imurg]

Did you break the old ones ?

Nah! They came free with a couple of dozen Krispy Kreme doughnuts

 

[rickg]

Did you break the old ones ?

Batteries ran out :rofl:

 

[rickg]

Nah! They came free with a couple of dozen Krispy Kreme doughnuts

I wish....diet started yesterday

 

[Khamelion]

So who is up for this?

I mean agreeing to on the first of each month through to October 2016, getting weighed or measured and posting up the result so it can be tracked.

I would propose that we start from the 1st November for tracking purposes.

If you are up for this then add your name below, I'll get the ball rolling:-

Khamelion

 

[Deleted member 16999]

So who is up for this?

I mean agreeing to on the first of each month through to October 2016, getting weighed or measured and posting up the result so it can be tracked.

I would propose that we start from the 1st November for tracking purposes.

If you are up for this then add your name below, I'll get the ball rolling:-

Khamelion

Pauldj42

 

[Hobbit]

Khamelion
Pauldj42
Hobbit

 

[Rooter]

Khamelion
Pauldj42
Hobbit
Rooter

Are you going to add some other metrics? Maybe run or cycle times, distance, reps? what are you measuring? Weight, waist, BMI, body fat?

 

[Khamelion]

Khamelion
Pauldj42
Hobbit
Rooter

Are you going to add some other metrics? Maybe run or cycle times, distance, reps? what are you measuring? Weight, waist, BMI, body fat?

I think it was virtuocity who suggested a £10 entry fee with half going to H4H and the other half going to the winner, while it's a good idea to raise funds for H4H, the issue is finding a common metric that everyone can be measured against, as some will be looking to lose fat**, while others are going for general tone up and fitness. Some will have more fat** to lose than others, some will not be looking to lose any fat at all and may be looking to gain lean weight.

The metrics to be used would have to be dependant on how a person is dieting, training and or combination of both. We could have:-

• For those wanting to lose fat, rather than using weight as the metric, use a hip/waist/chest/neck measurements.
• For those looking to get fit, the time taken to complete the same run/course/exercise.
• For those looking to gain strength the increase in weight for a given exercise, i.e Squats, Chest Press, EZ-Bar curls

Then perhaps to determine who achieved the best results over the training period a percentage increase/decrease could be worked out from the starting and ending values. Though how fair that would be in comparing someone who perhaps went from 250lbs to 230lbs to someone who went from completing a 3 mile run from 30mins to 21mins or someone who went from a 60kg squat to a 90kg squat.

That is of course if people want to run as a competition, rather than just a group of people encouraging each other to accomplish their goal. My preference would be to run it as a group of people wanting to encourage and help each other achieve their goals, with each of those wanting to partake stating their goal and starting metric from the beginning.

**Fat being used as a generic term for weight loss.

 

[pokerjoke]

I would like to do this but I don't think my goal would be the same as others.

I am not looking to lose weight but tone up and maybe add a little muscle.

So I would be looking to lose a bit of stubborn stomach fat.

Maybe a before and after photo would be good but we would have to keep the women at bay[or maybe the photos would do that for us].

I will go with whats decided.
Maybe get a template put up Dave and we can all add our vital statistics and fill it in monthly.

 

[Hobbit]

For me, its about weight loss. As much as I'd like to run 5km, or even 1km, that isn't going to happen. With rotator cuff damage, bulging discs in the neck, arthritis in the hips and lumber region, degenerative disc disease and angina...oh, and I broke a nail this morning. I'll just be doing the diet and very gentle exercise thing.

If someone wants a gym/reps/cycled 30km thread, crack on. Would love to but the body will wouldn't survive the shock of walking into a gym let alone putting on lycra!

 

[drewster]

I've just done nearly 4 stone on Slimming World since January.....Man of the year don' t you know . Good luck to all as I'd have been all over this like a rash otherwise.