A year to get fit and less fat

[pokerjoke]

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.

Thx for the reply.

So the answer is a "Average" adult.

 

[woody69]

Thx for the reply.

So the answer is a "Average" adult.

Of course. It can't possibly be tailored to every individuals need as it isn't a personal training plan. It is a general health and fitness scheme designed to lose weight and get people fitter. Some people may do better on it because the deficit they are creating is larger than someone else, but ultimately you have to start somewhere and the "average adult" calorie requirement is a good place, seeing as the entire food industry start from that point. Of course if you want to be more specific and work out exactly the deficit you require there are plenty of calculators / methods that can do that, but let's remember this is a mass produced product aimed at the public to get them fitter. If you start blinding them with complexities, such as the Mifflin-St. Jeor Equation to calculate your Basel Metabolic Rate to in turn work out your Total Energy Exposure, people are going to start switching off.

 

[Rooter]

Yeh as woody says, its a decent base mark. you cant cater for 100% of the people, some may need more or less, but in short its saying cut 20/25% of your intake of calories if you are having an average amount. Some may be over eating already so their cuts will be greater.

Its simple maths/biology, burn more than you put in and your body will find the energy from somewhere else (ie stored fats)

 

[hovis]

Yeh as woody says, its a decent base mark. you cant cater for 100% of the people, some may need more or less, but in short its saying cut 20/25% of your intake of calories if you are having an average amount. Some may be over eating already so their cuts will be greater.

Its simple maths/biology, burn more than you put in and your body will find the energy from somewhere else (ie stored fats)

Not quite. The calorie in vs calorie out will allow you to loose weight. The objective is to loose fat. There is a difference.

When dieting the body really doesn't want to burn fat as it see's your fat as life preserving. Muscle on the other hand is expendable to a point. This is regulated by a hormone called 'leptin' to keep your leptin focused on burning fat and not muscle you need to have a level of weight training in you regime. The more intense the better. Think of it as giving your body a reason to keep your muscle. Also, as fat is burned inside the muscle it would make sense to keep as much as possible to burn more fat

 

[Deleted member 16999]

"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.

I get the first paragraph, my only question/concerns in regards Sean T, I believe you would you lose weight if you did the suggested calorie intake and no exercise, Isn't it more important to get a balanced diet when exercising, even with no exercise 1600 could be dangerous if it wasn't balanced or the body isn't getting the right nutritients.

Edit, just seen your later post reference recipes😃

 

[Khamelion]

Yeh as woody says, its a decent base mark. you cant cater for 100% of the people, some may need more or less, but in short its saying cut 20/25% of your intake of calories if you are having an average amount. Some may be over eating already so their cuts will be greater.

Its simple maths/biology, burn more than you put in and your body will find the energy from somewhere else (ie stored fats)

There is also, by eating the right food, in the right quantities, and exercise with weights, you calorie count may be a lot higher than the daily average, but you'll still lose fat. I'm scoffing around 2500 to 3000 calories a day, but I'm still losing fat, as I'm eating healthy stuff and I've cut out the booze, crisps and chocolate.

 

[woody69]

There is also, by eating the right food, in the right quantities, and exercise with weights, you calorie count may be a lot higher than the daily average, but you'll still lose fat. I'm scoffing around 2500 to 3000 calories a day, but I'm still losing fat, as I'm eating healthy stuff and I've cut out the booze, crisps and chocolate.

That's true, but if your main goal is simply to lose weight and get trimmer (as most people's is) you're making harder for yourself by eating that many calories unless you are exercising a lot.

 

[Deleted member 16999]

That's true, but if your main goal is simply to lose weight and get trimmer (as most people's is) you're making harder for yourself by eating that many calories unless you are exercising a lot.

Woody, Not a criticism at you, but this is were I'm confused, I get the gealthy balance, but surely the amount has to complement the effort, over exertion and not enough intake/blood sugars levels etc can be effected, ie if Khamelion kept up the same effort but dropped to 2000 Calories for example, surely there'd be a risk?

 

[woody69]

Woody, Not a criticism at you, but this is were I'm confused, I get the gealthy balance, but surely the amount has to complement the effort, over exertion and not enough intake/blood sugars levels etc can be effected, ie if Khamelion kept up the same effort but dropped to 2000 Calories for example, surely there'd be a risk?

Yes, you don't want to go into a negative calorie deficit (net) for the day as that can affect how your body responds to storing the energy from food and how you perform with exercise etc. the next day. It is why body builders, ultra marathon runners, triatheletes etc. can eat so many calories i.e. excess of 6k a day and still remain ripped. But you're really not at much risk of doing that on a standard exercise / diet regime.

It's good to experiment a little. Reduce your calories by 500 or so and see how you feel, perform the next day. If you struggle then top it up, if you do OK take a little more off. Just ensure you don't go below 1000 (net) as then it is likely you will start to suffer with a lack of key nutrition

 

[Three]

I'm still in, just not reported anything as I've been sick and done no exercise so probably put on weight. Anyway, it's a marathon not a sprint (no chocolate food pun intended)

Anyway, golf season is over and I've been driving a lot of tourists around, and spending the day with them, over the past couple of months. One thing is extremely noticeable, ie the fat people eat a lot more junk than those who aren't overweight. That might sound obvious, but watching the fat people stuffing down their biscuits and sweets from morning til night has been very interesting to observe, the slim people simply don't seem to eat any junk between their meals.

Easier said than done I know, but if all of us who need to lose flab were to stop stuffing down the rubbish food in between the meals, it would be highly beneficial to us all.

 

[Deleted member 16999]

Yes, you don't want to go into a negative calorie deficit (net) for the day as that can affect how your body responds to storing the energy from food and how you perform with exercise etc. the next day. It is why body builders, ultra marathon runners, triatheletes etc. can eat so many calories i.e. excess of 6k a day and still remain ripped. But you're really not at much risk of doing that on a standard exercise / diet regime.

It's good to experiment a little. Reduce your calories by 500 or so and see how you feel, perform the next day. If you struggle then top it up, if you do OK take a little more off. Just ensure you don't go below 1000 (net) as then it is likely you will start to suffer with a lack of key nutrition

Cheers Woody

 

[rickg]

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

Cheers mate, very pleased with how it's going....missing chocolate, crisps, sweets, ice cream, etc like crazy. Totally cut out booze except for a blow out last Friday at a works reunion.

Still doing the IF plan and finding it OK.....using the sugar free jelly advice if I get really peckish.

 

[pokerjoke]

Cheers mate, very pleased with how it's going....missing chocolate, crisps, sweets, ice cream, etc like crazy. Totally cut out booze except for a blow out last Friday at a works reunion.

Still doing the IF plan and finding it OK.....using the sugar free jelly advice if I get really peckish.

Topman

Good news you might be able to fit back into your colourful clothes instead of all the drab ones.:thup:

 

[Marshy77]

Breakfast wise what are you all starting the day with? Had a good think about what I'm doing/not doing last night and think if I can start the day well then that makes eating for the full day much easier/better. Not really a big fruit fan but could eat a handful of grapes/strawberries, I can have my shakes as breakfast but by 11 I feel the need to eat. I can't eat nuts as I'm allergic to them.

Also the wife has said I've started snoring which is a sign that I'm putting some weight back on!!!

 

[pokerjoke]

Breakfast wise what are you all starting the day with? Had a good think about what I'm doing/not doing last night and think if I can start the day well then that makes eating for the full day much easier/better. Not really a big fruit fan but could eat a handful of grapes/strawberries, I can have my shakes as breakfast but by 11 I feel the need to eat. I can't eat nuts as I'm allergic to them.

Also the wife has said I've started snoring which is a sign that I'm putting some weight back on!!!

Marshy I didn't get your weight but the simple solution is to eat and exercise.

Depending on what your used to just cut down slightly it could mean as little as 200 calories a day it all helps.

Porridge is good for breakfast and you can even make pancakes with it with some strawberrys or rasberrys or cut up banana whatever suits you and then just cut down your calorie intake slowly.

This process is long term not short term so it will take time and commitment it certainly is not easy.

To many people get caught up in the I cant eat this and I cant eat that of course you can as long as your in a deficit you will lose weight simple.

 

[Khamelion]

It December check in time, still missing updates from:-

Rooter - Weight, neck, chest, waist and hips
The Poacher - Weight
Three - weight
Hobbit - Weight
Bazzatron - Weight, neck and waist
Adiemel - weight
Sweep - weight
Scott W - weight
Virtuocity - weight, neck, chest, waist and hips
Beezerk - weight
Marshy77 - weight and bodyfat

Apologies if you've posted and I've missed it

 

[Rooter]

Weight 11st.6lb
W 35
C 37
N 15

 

[Marshy77]

It December check in time, still missing updates from:-

Rooter - Weight, neck, chest, waist and hips
The Poacher - Weight
Three - weight
Hobbit - Weight
Bazzatron - Weight, neck and waist
Adiemel - weight
Sweep - weight
Scott W - weight
Virtuocity - weight, neck, chest, waist and hips
Beezerk - weight
Marshy77 - weight and bodyfat

Apologies if you've posted and I've missed it

Did mine on 25.11

13st 6 (85.5kg)
Body Fat 22%

 

[pokerjoke]

Weigh in for January over the next couple of days hopefully we all have not gone overboard this xmas.

I should be a lower body fat than before even though I had a couple of dodgy days but generally kept to my plan.

How has everyone else coped with xmas temtations?

 

[Three]

I started late but have got into it the past few weeks.
I got up to over 94kg, me at my worst looking.

Bought a food blender and making a load of veg soup at the beginning of each week, putting about 10 different things in it, stick some in the freezer so always got a supply to cook up with a bit of fresh meat in for a stew/soup.

Back in the gym, was scared of running again due to previous knees pain but doing 5k 4 or 5 times a week and times getting faster. Also back on the weights and stretching a bit.

Weighed this morning at 91kg, target is 85 by 1st April, and then target is to keep at that weight, not put it back on.

So in English, was 14 stone 11, now 14 stone 5 and dropping. It's a start!