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Can't Understand

  • 16-02-2009 4:43pm
    #1
    Registered Users, Registered Users 2 Posts: 3,064 ✭✭✭


    http://www.fitday.com/fitness/PublicJournals.html?Owner=pavb2

    Hi All

    Am 45 yrear old male 5'9, 82KG

    Since Jan 1 have done 5 X 1 hour session per week on treadmill, cross trainer. No exercise prior to Xmas

    have stopped drinking (approx 20 pints per wk)

    Stopped eating crisps 4 bags pw,reduced chocolate from 5 bars pw to 1/2

    Generally tried to eat healthier see log but in 6 weeks I haven't lost any weight or reduced waistline.

    Although sleep patterns are better and I feel slightly fitter the change in lifestyle doesn't seem to have much effect.

    Any help would be appreciated if i'm doing something wrong or should do more or less of something

    Any advice appreciated

    Pab


Comments

  • Closed Accounts Posts: 6,448 ✭✭✭Roper


    Perhaps it's time to up the ante a bit and change the routine? Add in some resistance training or faster paces on the treadmill? What's your current workout routine like?


  • Registered Users, Registered Users 2 Posts: 32,386 ✭✭✭✭rubadub


    pavb2 wrote: »
    Since Jan 1 have done 5 X 1 hour session per week on treadmill, cross trainer. No exercise prior to Xmas

    have stopped drinking (approx 20 pints per wk)

    Stopped eating crisps 4 bags pw,reduced chocolate from 5 bars pw to 1/2

    Generally tried to eat healthier see log but in 6 weeks I haven't lost any weight or reduced waistline.
    hmmm, I currently drink about 30pints a week, 5+ bars, and other junk, and maintain a fairly stable weight. BUT I do control the portions of other foods.

    If you are not actively weighing your food then you could easily still be overeating. It doesn't matter if it is healthy if you eat too much, I used to polish off 1000kcal of museli and think it was normal. Do you have any idea of your calorie intake?

    I recommend getting a digital scale and learning your portion sizes.
    Add in some resistance training
    +1

    And do not just focus on weight, take photos and measurements to track FAT loss, your weight can be stable while losing fat.


  • Registered Users, Registered Users 2 Posts: 3,835 ✭✭✭unreggd


    What intensity cardion are you doing?

    Light cardio for longer will burn more calories, but wont up your metabolism as well as higher intensity cardio

    you'd be better off doin 15 mins x 2 of high-int cardio, even 4 times a week

    Also, Is that really all you're eating?

    seems like very little for someone doin 5 hours of cardio a week

    Try having porridge for breakfast, and drinking green tea

    also, have 6 small meals a day

    this will burn extra calories

    Sometimes if you drop your calorie intake too fast your body will cling on to every last ounce of fat = no fat loss

    Also, with some people, it just takes longer for a kick start, so dont be disheartened, keep focused


  • Registered Users, Registered Users 2 Posts: 3,841 ✭✭✭Running Bing


    pavb2 wrote: »
    http://www.fitday.com/fitness/PublicJournals.html?Owner=pavb2

    Hi All

    Am 45 yrear old male 5'9, 82KG

    Since Jan 1 have done 5 X 1 hour session per week on treadmill, cross trainer. No exercise prior to Xmas

    have stopped drinking (approx 20 pints per wk)

    Stopped eating crisps 4 bags pw,reduced chocolate from 5 bars pw to 1/2

    Generally tried to eat healthier see log but in 6 weeks I haven't lost any weight or reduced waistline.

    Although sleep patterns are better and I feel slightly fitter the change in lifestyle doesn't seem to have much effect.

    Any help would be appreciated if i'm doing something wrong or should do more or less of something

    Any advice appreciated

    Pab


    Are you substituting the junk food/chocolate with "healthy" food like nutra-****e bars or "Go Ahead (and add another inch to your waistline)" products or stuff like high sugar yoghurt? These are often as bad as (or worse than) the chocolate bars. I know people who will say they are on a "diet", skip breakfast and eat three nutra grain bars and then forgo a chocolate bar at lunch and eat a half pack of go ahead biscuits or an oatcake laced with sugar instead thinking they are being healthy.


    Is it possible to reduce you calorie intake and increase calories expended and not lose weight? I ask this genuinely to anybody who knows the science behind it as I hear people all the time saying this happens to them.


  • Registered Users, Registered Users 2 Posts: 3,064 ✭✭✭pavb2


    Thanks very much for advice so really I need to up or change exercise routine. I have a cross trainer & treadmill so what should my optimum heart rate be when training & for how long and often.

    In answer to other questions I haven't used high energy bars etc, food log is accurate but I would question some figures i.e. do we use 2000 calories per day through normal activity?

    Once again thanks for info will now plan phase 2


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  • Registered Users, Registered Users 2 Posts: 3,835 ✭✭✭unreggd


    Babybing wrote: »
    Is it possible to reduce you calorie intake and increase calories expended and not lose weight?
    Possibly, if the bulk of ur intake is crap food


  • Closed Accounts Posts: 1,388 ✭✭✭delllat


    Babybing wrote: »
    Are you substituting the junk food/chocolate with "healthy" food like nutra-****e bars or "Go Ahead (and add another inch to your waistline)" products or stuff like high sugar yoghurt? These are often as bad as (or worse than) the chocolate bars. I know people who will say they are on a "diet", skip breakfast and eat three nutra grain bars and then forgo a chocolate bar at lunch and eat a half pack of go ahead biscuits or an oatcake laced with sugar instead thinking they are being healthy.


    Is it possible to reduce you calorie intake and increase calories expended and not lose weight? I ask this genuinely to anybody who knows the science behind it as I hear people all the time saying this happens to them.

    maybe you havent reduced enough calories to go below the maintanance number

    either try reducing further or more vigourous exercise,jogging is too easy to burn serious cals

    figure out calorie intake +reduce calories by another 500 per day for 30 days and then weigh self.....


  • Registered Users, Registered Users 2 Posts: 36 courty08


    For GAA training we had an army fitness trainer doing our physical training at the start of the year and at the end of the session we had to run maybe 4 laps of a pitch with 20 - 25lbs of sand in a back pack. He said running with extra weight is the best way to get your fitness back and probably to lose weight (I didnt need to) it makes your body think it is carrying extra weight


  • Closed Accounts Posts: 991 ✭✭✭aye


    pavb2 wrote: »
    Thanks very much for advice so really I need to up or change exercise routine. I have a cross trainer & treadmill so what should my optimum heart rate be when training & for how long and often.

    In answer to other questions I haven't used high energy bars etc, food log is accurate but I would question some figures i.e. do we use 2000 calories per day through normal activity?

    Once again thanks for info will now plan phase 2

    Use this link to figure out your daily calorie needs
    http://www.bodybuilding.com/fun/issa64.htm

    cant tell you your optimal heart rate without knowing your resting heart rate, age, etc.
    you can use the karvonen formula to work this out
    http://primusweb.com/fitnesspartner/library/activity/thr.htm


    i agree with other that you should add some resistance training. Buy a barbell and dumbbells.

    Also i think you should try doing interval training for your cardio instead of the steady state you are doing. so instead of going at an ok pace for an hour, warm up at a light pace for 3 to 5 mins, then jog for 1 min, sprint for 1 min and repeat that sequence ten times.

    hope that helps


  • Registered Users, Registered Users 2 Posts: 3,064 ✭✭✭pavb2


    Thanks again for all advice and links, I can allow 1 hour 5days p.w., so should I do interval training on treadmill for 30 minutes five times a week or can I also do this on cross trainer.

    What programme can any one recommend for rest of time for bar bell, dumb bells etc and should I also introduce push ups/sit ups, skipping etc into routine.

    All help appreciated

    Pab


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  • Registered Users, Registered Users 2 Posts: 580 ✭✭✭waffleman


    aye wrote: »
    Also i think you should try doing interval training for your cardio instead of the steady state you are doing.

    I agree on the interval training. I've never been a big fan of treadmill / cross trainer though. I find getting on an exercise bike and selecting an interval training program will help you concentrate on burning up calories and lose weight quicker in the gym. Failing that get out of the gym on cardio days and find somewhere to run that has plenty of climbs and decents. Your over all body conditioning will improve a lot. Treadmills just dont cut it compared to running outdoors. Just to add to the post from aye see here for some more tips on how to interval train effectively. Enjoy! :)

    http://en.wikipedia.org/wiki/High-intensity_interval_training


  • Closed Accounts Posts: 991 ✭✭✭aye


    pavb2 wrote: »
    Thanks again for all advice and links, I can allow 1 hour 5days p.w., so should I do interval training on treadmill for 30 minutes five times a week or can I also do this on cross trainer.

    What programme can any one recommend for rest of time for bar bell, dumb bells etc and should I also introduce push ups/sit ups, skipping etc into routine.

    All help appreciated

    Pab

    Skipping is a great exercise. and you can get a good rope on ebay.
    http://cgi.ebay.ie/Rayners-Record-Skipping-Rope-World-Beater-NEW_W0QQitemZ190227713224QQcmdZViewItemQQptZUK_Sporting_Goods_Exercise_Fitness_Fitness_Accessories_ET?hash=item190227713224&_trksid=p3286.c0.m14&_trkparms=72%3A1298|66%3A2|65%3A12|39%3A1|240%3A1318


    as for barbell/dumbbell routine.


    barbell row
    shoulder press/arnold press
    chest press or floor press (if no bench)
    deadlift
    shrug
    DB squat (if no rack)
    barbell curl
    triceps extension

    try 3 sets of 8 reps for each exercise

    push ups are a great exercise, add weight by putting a bag with books on your back.

    As for situps, your abs will get more work from the squats and deadlifts.
    Doing a plank exercise will help build your 'inner' abs, which will assist your posture and help 'pull in' your stomach.

    google the exercises above. just remeber to keep your core tight when doing them, and keep breathing.


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