A year to get fit and less fat

[Khamelion]

Weigh in day!

11st 6lb still! Not bothered one bit, i can tell that fat is being replaced by muscle. Measurements are about the same, should have bought some body fat calipers as i can just tell i have lost a bucket load already. fitness levels way up, for example did a full 20 minute on the turbo trainer (minus warm up and down) at 90 rpm cadence with heart rate at around 145-155 and covered 13km. (39kmh average) 2 months ago, i wouldn't have been able to do half of that!

Nice one, everyone's goals are different but the aim is the same, lose fat and get fit. I'd be happy as a pig in poop if I could stay the same weight but replace the 2 stone of fat I'm carrying with 2 stone of muscle, then perhaps I could look like the line backer I should have been 25yr ago

It's not about weight loss, to many get hung up about "I must lose weight", no, look to lose fat and if you maintain the same weight or even increase weight so be it, you'll be leaner and fitter.

 

[pokerjoke]

Dave went down to boots today and went on one of their body mass machines this to me is an accurate measurement that can be taken periodically.

I don't believe they are totally accurate but mine was.

Weight 14st 4
Height 6ft

B.M.I 27.4
B.Fat 25.7
B.Fat.Mass 23.3

Ok my second weigh in on the same BMI machine as above.
Weight 14.4lb 91.1 kg so a .3 rise.

BMI 27.8
B.fat 20.5
B.F.M 18.6

Have lost 5.2% of body fat this month which seems a lot in a month but have been to the gym 19 times and started training the kids football.
Really cutting out the crap not that I eat much anyhow.

 

[Rooter]

It's not about weight loss, to many get hung up about "I must lose weight", no, look to lose fat and if you maintain the same weight or even increase weight so be it, you'll be leaner and fitter.

Exactly, i said on day 1, i don't care if i am heavier at the end of this (not that there is an end, this is a complete lifestyle change and will just be the new normal)

Thats me anyway, some people do want to drop weight. everyones goals are different!

Come on guys, how are you all doing? Whats easy? what are you finding tough? I will wager someone has been through the 'tough' already and may give you a new outlook on how to tackle it!

 

[Rooter]

@PJ! Thats awesome fella! Massive drop in fat! Good work!!

 

[pokerjoke]

Weigh in day!

11st 6lb still! Not bothered one bit, i can tell that fat is being replaced by muscle. Measurements are about the same, should have bought some body fat calipers as i can just tell i have lost a bucket load already. fitness levels way up, for example did a full 20 minute on the turbo trainer (minus warm up and down) at 90 rpm cadence with heart rate at around 145-155 and covered 13km. (39kmh average) 2 months ago, i wouldn't have been able to do half of that!

Well done mate keep up the good work.

 

[Paperboy]

At the moment I'm struggling to cut out things like chocolate and crisps. It's pretty mood dependent and mainly at work.

If anyone knows of a decent website for healthier snacks would be good. Not got round to looking myself yet. I think I can lose a bit more weight from exercising more. After that I think it's going to be more diet related and more exercise.

 

[Rooter]

At the moment I'm struggling to cut out things like chocolate and crisps. It's pretty mood dependent and mainly at work.

Nuts are a good snack replacement, i have a jar of mixed ones in the cupboard next to the biscuits! Maybe just look at swapping the crisps to a slightly better one, i like the walkers sunbites.

I'm not a chocolate eater really, so thats not a problem for me. My struggle is with booze still...

 

[Marshy77]

Exactly, i said on day 1, i don't care if i am heavier at the end of this (not that there is an end, this is a complete lifestyle change and will just be the new normal)

Thats me anyway, some people do want to drop weight. everyones goals are different!

Come on guys, how are you all doing? Whats easy? what are you finding tough? I will wager someone has been through the 'tough' already and may give you a new outlook on how to tackle it!

Got to be honest and I'm struggling abit. Drinking during the week is fine, knocked that on the head, eating more healthily is going ok(ish) but finding time to get to the gym is the most difficult at the moment. Loads of excuses available lol but a combination of djing both Fri and Saturdays, college work mounting up and the wife starting various rooms of decorating that apparently needs doing before we have family round for xmas being the main the excuses!!

Looking ahead I think the plan for me is to try carry on drinking more water and eating healthy, get to the gym when I can and then in Jan I'll do my dry month again and really get on it. If I can feel like I aren't putting weight on inbetween weighing myself at the end of the month I'll be happy with that.

 

[Rooter]

Time is a killer Marshy, thats why i go running at 5:30 AM.

Just make some small changes that dont affect time, i started doing planks while the kettle is boiling, running up the stairs, use the stairs rather than a lift, get of the tube 1 stop early and walk, when i have 1 minute drop and do 15 press ups, (i am doing about 100 a day) Take out the running, and i have not had to find any time at all... Keep it up dude!!

 

[pokerjoke]

Got to be honest and I'm struggling abit. Drinking during the week is fine, knocked that on the head, eating more healthily is going ok(ish) but finding time to get to the gym is the most difficult at the moment. Loads of excuses available lol but a combination of djing both Fri and Saturdays, college work mounting up and the wife starting various rooms of decorating that apparently needs doing before we have family round for xmas being the main the excuses!!

Looking ahead I think the plan for me is to try carry on drinking more water and eating healthy, get to the gym when I can and then in Jan I'll do my dry month again and really get on it. If I can feel like I aren't putting weight on inbetween weighing myself at the end of the month I'll be happy with that.

Mate 20 mins 3 times a week will do as long as you diet properly too.

You don't need a gym just do something at home until you have more time.

It takes commitment and hard graft.

Don't find excuses find solutions

 

[pokerjoke]

At the moment I'm struggling to cut out things like chocolate and crisps. It's pretty mood dependent and mainly at work.

If anyone knows of a decent website for healthier snacks would be good. Not got round to looking myself yet. I think I can lose a bit more weight from exercising more. After that I think it's going to be more diet related and more exercise.

They are cravings your body has gotten used to, try and cut down you don't have to stop altogether.

 

[Marshy77]

Mate 20 mins 3 times a week will do as long as you diet properly too.

You don't need a gym just do something at home until you have more time.

It takes commitment and hard graft.

Don't find excuses find solutions

I know, I know. What I have been doing is when I'm on my foam roller for my back I have been using the wife's dumbells for my arms and chest for the 10 mins so guessing that counts too!!

 

[Khamelion]

Body weight exercises are a good way to go if getting to a gym is not possible. Exercises like :-

• Press Ups
• Jump Squats
• Burpees
• plank
• Lunges
• Tricep dips (Use the side of the bath)
• Steps

 

[MendieGK]

Even the most sophisticated equipment about has fundamental flaws.
We had our fitness test at work a few weeks ago and the external assessor was bragging about his new body analysis machine. ( pads on your feet and hands too measure body fat)

I got my fat measured at 9% i went away and drank 2 litres of water in 30 minutes and asked him to check me again. He looked extremely puzzled and confused. My bodyfat was now 7 %.

This type of equipment measures how fast electrical current passes through the body. The more hydrated you are the faster it passes and lower your bodyfat.

Cant beat good old fashioned skin fold calipers for body fat

I prefer calipers, but they can also be misleading when it comes to hydration.

 

[rickg]

1st Nov

Weight - 86.2
% Body Fat - 33.1
BMI -27.2
Neck - 15.5"
Chest - 41"
Waist - 39"
Hips - 41.5"

1st Dec

Weight 82.0 kg
%body fat 26.4
BMI 25.8
Neck 15"
Chest 39.5"
Waist 37"
Hips 40"

 

[woody69]

At the moment I'm struggling to cut out things like chocolate and crisps. It's pretty mood dependent and mainly at work.

If anyone knows of a decent website for healthier snacks would be good. Not got round to looking myself yet. I think I can lose a bit more weight from exercising more. After that I think it's going to be more diet related and more exercise.

"Losing" weight is pretty much 90% down do your diet, at least by far and away the easiest way to affect your weight. Exercise will help tone etc. and can assist with losing weight by increasing the deficit between what your body needs versus what it uses, but it's much harder work. As an example a mars bar is approximately 200 calories. To burn that off would be approximately 20 minutes worth of running (depending on your level of fitness, speed etc). It's easier to just not eat the Mars bar.

Anyone struggling for time to work out, I can highly recommend the T25 programme by Shaun T. He did the insanity videos (which are a little hard core), but here he combines 25 minute workouts 6 times a week, with a stretch programme over only 10 weeks and a suggested calorie intake of 1600 calories. I've done it and can confirm it really works.

 

[hovis]

I prefer calipers, but they can also be misleading when it comes to hydration.

Not even in the same ball park as electrode testing. according to the guidance notes from the calipers I'm currently looking at hydration can effect the accuracy of the reading by 0.5% in adults under 15% body fat and 1.5% for those over. So 99.5 % accuracy is good enough for me.

The biggest flaw with calipers is user error. Always try and use the same person with the same calipers

 

[pokerjoke]

"Losing" weight is pretty much 90% down do your diet, at least by far and away the easiest way to affect your weight. Exercise will help tone etc. and can assist with losing weight by increasing the deficit between what your body needs versus what it uses, but it's much harder work. As an example a mars bar is approximately 200 calories. To burn that off would be approximately 20 minutes worth of running (depending on your level of fitness, speed etc). It's easier to just not eat the Mars bar.

Anyone struggling for time to work out, I can highly recommend the T25 programme by Shaun T. He did the insanity videos (which are a little hard core), but here he combines 25 minute workouts 6 times a week, with a stretch programme over only 10 weeks and a suggested calorie intake of 1600 calories. I've done it and can confirm it really works.

How can he recommend a calorie intake of 1600 calories surely this is personal dependence.
Just asking the question

 

[pokerjoke]

1st Nov

Weight - 86.2
% Body Fat - 33.1
BMI -27.2
Neck - 15.5"
Chest - 41"
Waist - 39"
Hips - 41.5"

1st Dec

Weight 82.0 kg
%body fat 26.4
BMI 25.8
Neck 15"
Chest 39.5"
Waist 37"
Hips 40"

Well done Rick that's excellent.
Are you still IF ing and how are you finding it.

 

[woody69]

How can he recommend a calorie intake of 1600 calories surely this is personal dependence.
Just asking the question

It's based on the fact an 'average' adult needs circa 2000-2200 calories a day to maintain their weight. By reducing that to 1600 it will create a deficit where you will obviously start to lose weight purely on the diet alone. 400 calories a day over a 7 day week is 2800 calories. Add to that the exercise regime where you are burning anything from an additional 200 - 400 calories per session that pushes you over the 3500 deficit each week, which is the theoretical equivalent of a lb in body weight loss. I was also summarising, as for very small women he suggests slightly less than that.

Obviously if you are seriously struggling and losing focus/lethargic etc then more food would be a sensible choice, but it's more about eating the right things within the plan so you get more from your calories. The plan comes with a recipe book with some excellent suggestions.