A few questions on losing weight

Bog Butter

I'm currently doing spinning in order to loose weight. I need to loose a 3/4stone. I have a few questions if you don't mind.

I arrive home from work at approx 4.30. Spinning is at 7. I know not to eat an hour before exercise but I was wondering though should i eat before or after spinning? I usually eat before but I am hungry when I get home.

Should I be doing weights or any of the machines to complement the spinning?

I have a physical job and can suffer from muscle strain from time to time. Particularly the lower back. I know how lift properly and all that. I was wondering though what can I do to help the lower back.

Is the lower back machine in the gym recommended?
Is the jackoozie any good for relaxing the muscles?
Is swimming good for the muscles in general?
Would you recommend streches before work, if so what ones?

I like swimming so I go from time to time. I am trying to go spinning 3 times a week. If I go swimming on top of that would that be too much given that I am over weight? I am thinking specifically about the heart. I find that because I am over weight/unfit that I need to regularly breaks in order to recover while swimming. So i figure it is stressfull on the heart. What do you think?

Final question on the sauna. Is there any risks in using it. I use it because I think it is good for my skin. But is it recommended on top of all the exercise?

Colm_OReilly

Yes. Lift weights. Learn to squat and deadlift. This shall insure the integrity of your back if performed correctly. Machines are never recommended as they perform vital jobs your body should be doing during exercise.

Go to: http://www.crossfit.com/cf-info/excercise.html#Power
For information on the press, deadlift, and squat.

Swimming's great. Do it.

Would I be right in guessing your diet isn't great? This will do more for you muscles/skin/recovery than the jacoozie (sp?) or sauna will.

Juran

swimming is one of the best ways to strenghten the muscles in your lower back, also to tone muscles in the arms, legs, and genrally all over. Plus its a great exercise to burn calories & lose weight. About getting breathless, thats normal at first, pace yourself, you'll find you'll get fitter as the weeks go by ...

I'm in the process of getting back to a fit toned state like i was a few years ago .. I've got 4 stone to lose ... and swimming is the core of my fitness plan. I swim from for 30 mins before work, swim again dueing my lunch hour for 30 mins, then after an hour in the gym in the evenings, I swim again for 30 mins. I'm also doing an hour light jogging/fast walking every night with the dog .... I know it sounds like I'm going mad but its the only way I can keep motivated ... Its all about getting into a routine and a change in life. I've cut all processed foods, white breads and bad carbs out of my diet. So far the past week I've coped ok with protein, frest fruit & veg (and no alcohol). I feel so much better and have so much more energy. I find doing a big shop twice a week is the best way ... Lidl & Aldi are great for fruit & veg ... very economical. Fill you lunch bag with them and snack on them during work if you feel hungry.

My advice is if you like swimming, go for it. Also on other questions you ahve, my advice is that if you are concerned about your health/heart .. get a full health check from your GP before you start. I went to my GP before xmas to ensure all bloods, liver, heart, hormones, glands etc.. were normal.

Best of luck ... and keep it up!

hunnymonster

unless your bike is properly set up, you're not doing yourself any favours with spinning. lower back pain is common in cycling. Might be worth getting someone to look at how you position the bike before your next class.

Swimming is great for overweight people as it puts a lot less strain on joints than other exercise. Fitness is not the only reason people need to take breaks while swimming, breathing, technique and confidence all play a large part.

I'll leave advice on diet and weights to those more knowledgeable.

Bog Butter

Thanks for the advice and encouragement. I've always eaten right foods more or less but also some of the bad stuff on top of that as well. And I have probably been eating too much white bread as well. I don't exercise regularly apart from when I want to loose weight; just like now. I'm thinking i will have to take up a sport. I don't know if I can maintain going to the gym long term. I have lost a lot of weight before so I know how to loose it. It is the keeping it off part. I actually enjoy exercising though. I feel great afterwards.

I don't like strict diet regimes. I prefer to work off the general rules i.e good balanced diet. I actually have a few questions:

Which is better for breakfast: porrige or scrambled eggs on toast?

What about break time and lunch: i usually have brown bread with cheese and ham at 10 and 1.

What about evening meal: Is it bad to be eating the spuds at like 5.30 ish?

My bike is set properly. I have a good instructor, he showed me how to set it right. But I'm encouraged by the swimming advice maybe I will do some more of that and less spinning. With the weights as well of course.


With regards my skin I have always had problems with acne on my back. I'm 27 by the way. Is there any particular foods I should stay away from. Should I see a dietation?

NanoNano

With spinning you loose weight faster than swimming. Whatever you do, you need variation as the body is very clever and will get used to anything.
Don't know which gym you are in but the council gym in Navan with the Brazilian instructor is very good. If you're with him you're set up properly.

Regarding you're food questions. It all depends on how you eat your porridge, loaded with sugar? Scrambled eggs with butter? Again variation! Skip sugar and fat.
2 hours before you go to bed you should have dinner. So if you're going to bed at 12 theoretically you can have dinner at 10. But not everybody feels comfortable with that. Spuds are carbohydrates and if you want to lose weight, you should be careful with them.

Regarding your skin, I suggest google it before you go to see anyone. You'll be more informed and would know which questions to ask. Of course that's for everything.

I second Colm, lift weights.

I would not advice my clients to do to much mainly because they go mad in the beginning. burn out and stop completely. Just like yourself you loose weight but can't keep it of cause you go back to your old patterns. It needs to fit in your lifestyle, which is work,family,social etc.

Colm_OReilly

Scrambled eggs, but ditch the toast, for brekkie.

Overall you're eating too much bread I'd say. If you can, eliminate it completely. I know you said you don't like strict diets, but if you want to completely rid yourself of acne, you'll need to go paleo with your food choices - meat and veg, nuts and seeds, some fruit, little starch, no sugar.

A good book to get would be the dietary cure for acne, by Loren Cordain.

Transform

"I don't like strict diet regimes"

Alarm bells for me!!!

If you want to look and feel your very best then a certain level of discipline is necessary - this goes for training and diet.

Do you have to be doing things right 100% of the time? NO but anyone who is in good shape is disciplined to stay on track at least 80% of the time.

rubadub

malman wrote: »

I don't like strict diet regimes. I prefer to work off the general rules i.e good balanced diet.

IMO The most important "balancing" you can do is your food on a scales, you can eat the healthiest food in the world and be morbidly obese. I still eat some junk, and drink like a fish, but I get my portions right so I find it easy to maintain a decent weight.

As mentioned I would also advise free weights, and avoiding machines.

Bog Butter

Thats very informative, thanks all. Yes Nano I have Sidney, the Brazilian instructor, he is very good. Why is it advisable to eat my evening meal two hours before bed?

The reason I don't like strict diets is because i'm living at home and I don't do the weekly shop; I don't always cook my own dinner either. But I do hear you. I think I will have to make some changes. Thanks for the book recommendation Colm.

Glad to hear I should stay away from those machines, I don't like them. But I have never done free weights so I will to look in to that.

accensi0n

malman wrote: »

Thats very informative, thanks all. Yes Nano I have Sidney, the Brazilian instructor, he is very good. Why is it advisable to eat my evening meal two hours before bed?

The reason I don't like strict diets is because i'm living at home and I don't do the weekly shop; I don't always cook my own dinner either. But I do hear you. I think I will have to make some changes. Thanks for the book recommendation Colm.

Glad to hear I should stay away from those machines, I don't like them. But I have never done free weights so I will to look in to that.

I live at home as well.

It's difficult at first but you'll need to start doing it:

Whenever you're asked if you want "whatever", say no to everything that's "bad" but say you'll have the "good stuff".

Whenever you're just given a meal, only eat the healthy parts.

Make requests for what "you" want in the weekly shop.

Start cooking more for yourself.

Start buying some of your own food.

wannabepr

Sorry don;t mean to hijack the thread but i started eating better about 14 weeks ago and have lost 1 1/2 stone .

I still maintain a flabby look even though im losing weight. Im continuing to eat fairly good, no crisps bars and other foods i used to be addicted to although i still get cravings from time to time

I love swimming so would that be the best way for me to get help get rid of my belly??Thanks

NanoNano

Apologies Malman, I meant 2 hours before you go to bed is the latest that you can have a full diner. You can have it anytime you like.

By the way Pilates is also good for strengthening the back.

Bog Butter

OK, I have taken the above advice on my diet. I have a few more questions.

I'm a 27 year old male, I weigh 18 stone/115kgs and i'm 182 cm tall. I am now exercising regulary and I am starting weights soon.

Should I keep my calorie intake to aroung 2500 calories a day?

Roughly what dietary ratio (Protein, Carbs and Fat) should I have?

If I go under or above my calorie intake on any given day should I compensate for that the following day?