Help please i'm cracking up!!

slingerz

Hey everyone

I've been trying to lose weigth for the past couple of months and all i can seem to do is maintain the weight i'm at. Currently its 99kg at 6ft for a male.

I've been injured for a long while (2years) so the fitness is poor but i'm coming back to training and matches in hurling and football so i'm doing something every night of the week when you factor in the gym and pool. I've also been using the weight loss supplements thermospeed which i find ahve been completely useless.

A sample of my standard diet is:

Breakfast: Porridge + Tea

Mid Morning: Fibre cereal bar thing + Tea

Lunch: Whole grain brown bread sandwich with ham and cheese + yoghurt + tea

Dinner: Roast, Potatoes, Veg + tea

Not exactly a huge amount of food involved there. Also when in the pub its OJ instead of minerals/beer.

Exercise is usually standard GAA training 3/4 nights or else matches and gym/pool for 2/3 of those other nights often combining GAA and gym on the same day especially at the weekend.

Its absolutely wrecking my head that I havent lost weight. I know its a slow progress but some move would be good like.

I'd hope to get down to around the 90kg mark any suggestions on a timeline for this and what i'd need to do to achieve it

colly10

Im not going to get into diet (cause im no expert on it, I eat what I want).
All i'll say is that you are probably gaining muscle which is heavier than fat and this is why you arn't loosing weight. I've seen lads go from inactive to seriously active starting at over 110kg and gaining weight.
Don't worry about what the scales says, use your eyes or body fat percentage, it's a better measure.
All i'll say on diet is cereal bars tend to be pure ****e, nearly all sugar and get off the weight loss pills, waste of money

Pro-Nutrition

slingerz wrote: »

Hey everyone

I've been trying to lose weigth for the past couple of months and all i can seem to do is maintain the weight i'm at. Currently its 99kg at 6ft for a male.

I've been injured for a long while (2years) so the fitness is poor but i'm coming back to training and matches in hurling and football so i'm doing something every night of the week when you factor in the gym and pool. I've also been using the weight loss supplements thermospeed which i find ahve been completely useless.

A sample of my standard diet is:

Breakfast: Porridge + Tea

Mid Morning: Fibre cereal bar thing + Tea

Lunch: Whole grain brown bread sandwich with ham and cheese + yoghurt + tea

Dinner: Roast, Potatoes, Veg + tea

Not exactly a huge amount of food involved there. Also when in the pub its OJ instead of minerals/beer.

Exercise is usually standard GAA training 3/4 nights or else matches and gym/pool for 2/3 of those other nights often combining GAA and gym on the same day especially at the weekend.

Its absolutely wrecking my head that I havent lost weight. I know its a slow progress but some move would be good like.

I'd hope to get down to around the 90kg mark any suggestions on a timeline for this and what i'd need to do to achieve it

Not going to comment on the training because you seem to be doing well so I dont think thats the problem. Now the Diet, dieting can be made simple or it can be made complicated, lets keep this simple. Quickly looking through yours there and straight away I would get ride of the ham and cheese from your sandwich, you should make up a sandwich with Chicken, Turkey or Tuna with lots of veg with no butter on brown bread, if you like having it on a roll and no brown rolls, have a white roll but when they are making up the roll get them to take some of the doh out first.

Try to add more protein into your diet and up your fat levels. Protein= fish, turkey,chicken,tuna,steak. Fats=Almonds,Nuts, Cashew Nuts, flaxseed oil etc etc.

Have a look at your carb intake, carbs will give you energy but they also retain water, so alot of what you are looking to drop could be water... Now of course on training days make sure you are getting in carbs prior to training.

So the simple solution is, take the carbs in early in the morning and phase them out, higher intake of protein and fats. And regarding the oj I would be also looking to drop that out as a lot of them would have a **** load of sugars, drink more water..

Brian?

What does your gym routine look like? If its any good you should be gaining muscle, so weights not a real issue.

slingerz

I dont want to be gaining muscle as i have enough of that as it is.

Its the excess fat that is the problem.

With regard to Pro Nutrition's comments about the diet, I thought Brown bread was better than White?

Going for sparkling water instead of juice is fair enough too.

Gym routine is fairly normal usually takes in

10 mins rowing
10 mins bike on cross country course
12 mins interval running

and a series of full body exercises.

GAA training and matches typically take up most of the days of the week so gym work isnt really a factor while I would usually go swimming to relax the muscles after GAA work
Also how do you know which meat is good like you said chicken and turkey but that ham was bad?

Vamoose Killers

How much muscle have you got? I'd like some if you're giving it away, thx.

Brian?

slingerz wrote: »

I dont want to be gaining muscle as i have enough of that as it is.

Really? Are you sure about that? Have you had your bodyfat measured?

Havo

If you are looking to loose weight i would go for long runs (8-10kms) at an easy pace. I found i would get fit from the gaa and the football training but would stay the same weight... long easy runs is the way IMO

slingerz

I had a body comp analysis which listed 71 kg muscle and 25 kg body fat. So if i could lose some of the body fat i'd be happy

MagicMarker

slingerz wrote: »

I had a body comp analysis which listed 71 kg muscle and 25 kg body fat. So if i could lose some of the body fat i'd be happy

So you're basically just under 25% BF, so why do you say you have enough muscle?

slingerz

MagicMarker wrote: »

So you're basically just under 25% BF, so why do you say you have enough muscle?

Because 71kg is enough muscle. Ideally I'd maintain my 71kg muscle and drop to 12kg body fat.

Got a new program yesterday in my gym. Supposed to shock my body into loosing weight.

Rower = Distance Goal for 10 mins
Bike = Distance Goal for 10 mins
Run = 2 mins at 6, 1 min at 6.5, 1 min at 7, 1 min at 7.5, 1 min at 8 (x2)

Lat Pull Down - 100kg(10x3) 1 min Press ups as an active rest
Bench press - 12kg(12x3) 1 min knee raises as an active rest
Squat shoulder press (10x3) 1 min jumping jacks as active rest
Upright rowing 19kg(10x3) 1 min boxing with 4 kg weights as active rest

Ab crunches 15x3
obliques 10x3
reverse curls 10x3
incline crunches 10x3

What do people make of that program? Its very tough to do but I dont know how good it is for weight loss

Alicano

Your at 26 mins for cardio.
Normally, you got to be going over 40mins(75-85% mhr) to start burning fat.The ab work should be on a swiss ball. Endless crunching on the floor is not the way forward.
The weight to reps ratio is a bit off for fat burn too.
Ask your trainer about pre-exhaust on exercises,again good for weight loss.
Start gulping the water,and chuck some fruit in.
Thats all i got!

rccaulfield

I play gaa- and its not a popular thing to say but training(especially this time of year does not burn fat effectively! Ya gotta drop off and do your own cardio at least once a week instead of football training-With the gaa its very stop/start and aimed and strength and cardiovascular fitness/ballskills no?
What you need is some good steady state cardio/HIIT cardio to burn the fat! Do some research on nutrition and the importance of lean protein( if u wanna maintain your muscle) and good fats and carbs in each meal and buy a bodyfat calipers!

rccaulfield

slingerz wrote: »

Because 71kg is enough muscle. Ideally I'd maintain my 71kg muscle and drop to 12kg body fat.

Got a new program yesterday in my gym. Supposed to shock my body into loosing weight.

Rower = Distance Goal for 10 mins
Bike = Distance Goal for 10 mins
Run = 2 mins at 6, 1 min at 6.5, 1 min at 7, 1 min at 7.5, 1 min at 8 (x2)

Lat Pull Down - 100kg(10x3) 1 min Press ups as an active rest
Bench press - 12kg(12x3) 1 min knee raises as an active rest
Squat shoulder press (10x3) 1 min jumping jacks as active rest
Upright rowing 19kg(10x3) 1 min boxing with 4 kg weights as active rest

Ab crunches 15x3
obliques 10x3
reverse curls 10x3
incline crunches 10x3

What do people make of that program? Its very tough to do but I dont know how good it is for weight loss

Itl help build muscle-although the weight looks very light for you=as for the cardio- i would hate the stop starting and and breaks-your just burning up the glycogen in the muscles then refilling it then burning it again- go into gym burn fat for 30-45 mins or shorter if you throw some hiit in and get out! Thats me tho- i know the above workout wouldnt work for me-By all means try it- everyone reacts a little different to workouts!

slingerz

What is HIIT?

And it is a tough gym program too I'm feeling it today after doing it last night!

JonnyC

slingerz wrote: »

Because 71kg is enough muscle. Ideally I'd maintain my 71kg muscle and drop to 12kg body fat.

Got a new program yesterday in my gym. Supposed to shock my body into loosing weight.

Rower = Distance Goal for 10 mins
Bike = Distance Goal for 10 mins
Run = 2 mins at 6, 1 min at 6.5, 1 min at 7, 1 min at 7.5, 1 min at 8 (x2)

Lat Pull Down - 100kg(10x3) 1 min Press ups as an active rest
Bench press - 12kg(12x3) 1 min knee raises as an active rest
Squat shoulder press (10x3) 1 min jumping jacks as active rest
Upright rowing 19kg(10x3) 1 min boxing with 4 kg weights as active rest

Ab crunches 15x3
obliques 10x3
reverse curls 10x3
incline crunches 10x3

What do people make of that program? Its very tough to do but I dont know how good it is for weight loss

You weight close to 100kg and only benching 12kg. Something seriously wrong here.

floggg

Hate to break this to you, but you do not have 71kg muscle! No where close.

unless you are some form of super slug, your skeleton, organs, and other squishy bits make up the bulk of that 71kg.

Naos

JonnyC wrote: »

You weight close to 100kg and only benching 12kg. Something seriously wrong here.

Gotta echo this.

Google Starting Strength and HIIT.

rccaulfield

Its High Intensity Interval Training-a well known and tested method!

slingerz

JonnyC wrote: »

You weight close to 100kg and only benching 12kg. Something seriously wrong here.

Well its with free weights not with a bar. When i used to do them with a bar it was about 60kg or so that i would lift. I'm not really interested in heavy lifting anyway.

I'm beginning to resign myself to the fact that I'll never lose this excess weight. Losing 10 kg would be ideal but even 6kg would be a big boost to me like. I dont understand how I'm not losing weight because I wouldnt eat big volumes of food and there is no rubbish in there? I also do a reasonable level of exercise considering I'm coming back from a long injury and things just dont seem to be happening at all

corkcomp

slingerz wrote: »

Well its with free weights not with a bar. When i used to do them with a bar it was about 60kg or so that i would lift. I'm not really interested in heavy lifting anyway.

I'm beginning to resign myself to the fact that I'll never lose this excess weight. Losing 10 kg would be ideal but even 6kg would be a big boost to me like. I dont understand how I'm not losing weight because I wouldnt eat big volumes of food and there is no rubbish in there? I also do a reasonable level of exercise considering I'm coming back from a long injury and things just dont seem to be happening at all

dont give up just yet ... Your diet looks okay but not optimal for fat loss - if you want to see results and are willing to be dedicated for even a few weeks I would try cutting out things like roasts (unless you trim the fat off - try tuna, lean meats or chicken) - go easy on the cheese, loose the mid-morning bar, drink water or diet soft drinks instead of OJ ... Potatoes are ok in moderation, if your not seeing results I would try reducing to just one ..

Also, I dont think that much cardio will cut it, there is too much machine hopping going on!! try doing 40 mins of moderate intensity, or as hard as you can go while still managing to do 40 minutes at least 4 to 5 times per week ...

celestial

If you have been reading this forum for any length of time you'll know not to focus on weight! Especially if you are weight training.

Your programme isn't all that great - you are quite probably resting more than you should between different types of cardio - get on a treadmill or better still get outside and build up some consistent mileage running or on a bike. I'd be getting out there for 45 mins minimum on top of your weights. Work hard and progress session on session (heavier weights being lifted, distances/speed increasing).

Diet is also not great - replace some carbs with protein/good fat. Lose the fibre/cereal bars - full of rubbish.

You need patience too but bottom line is if what you have been doing hasn't been working you need to make changes.

slingerz

corkcomp wrote: »

dont give up just yet ... Your diet looks okay but not optimal for fat loss - if you want to see results and are willing to be dedicated for even a few weeks I would try cutting out things like roasts (unless you trim the fat off - try tuna, lean meats or chicken) - go easy on the cheese, loose the mid-morning bar, drink water or diet soft drinks instead of OJ ... Potatoes are ok in moderation, if your not seeing results I would try reducing to just one ..

Also, I dont think that much cardio will cut it, there is too much machine hopping going on!! try doing 40 mins of moderate intensity, or as hard as you can go while still managing to do 40 minutes at least 4 to 5 times per week ...

TBH I have started to cut out the meal of dinner in an effort to see some results happening. I will take on board your suggestion to lose the cereal bar and water instead of OJ. I thought was good given the fact that it was bottles of lucozade previously. With the program the gym instructor has me going the whole time so I dont get to rest unless I'm beat. There's always sweat pouring out of me doing it too so I guess thats good anyway. The problem with training is that I'm trying to juggle it with football training and playing matches all of which I assume aids the weight loss aspect?

celestial wrote: »

If you have been reading this forum for any length of time you'll know not to focus on weight! Especially if you are weight training.
Your programme isn't all that great - you are quite probably resting more than you should between different types of cardio - get on a treadmill or better still get outside and build up some consistent mileage running or on a bike. I'd be getting out there for 45 mins minimum on top of your weights. Work hard and progress session on session (heavier weights being lifted, distances/speed increasing).
Diet is also not great - replace some carbs with protein/good fat. Lose the fibre/cereal bars - full of rubbish.
You need patience too but bottom line is if what you have been doing hasn't been working you need to make changes.

Well weight is the focus for me I just want to lose the excess fat without bulking up on muscle. I have football training and matches regularly perhaps 4 nights a week between both. I dont knoow what you mean by protein/good fats I think i'm just going to cut out eating some stuff really.

I dont know what changes I can make to be honest?

celestial

slingerz wrote: »

TBH I have started to cut out the meal of dinner in an effort to see some results happening. I will take on board your suggestion to lose the cereal bar and water instead of OJ. I thought was good given the fact that it was bottles of lucozade previously. With the program the gym instructor has me going the whole time so I dont get to rest unless I'm beat. There's always sweat pouring out of me doing it too so I guess thats good anyway. The problem with training is that I'm trying to juggle it with football training and playing matches all of which I assume aids the weight loss aspect?



Well weight is the focus for me I just want to lose the excess fat without bulking up on muscle. I have football training and matches regularly perhaps 4 nights a week between both. I dont knoow what you mean by protein/good fats I think i'm just going to cut out eating some stuff really.

I dont know what changes I can make to be honest?

Cutting out meals is not the answer. Do some reading on what proteins and good fats are - if you educate yourself you'll learn about how the body works and how it processes different kinds of food and on what the right things are to eat and at what times, etc.

Your training seems fine, your diet is getting better, so that's great. What you need now is to keep it up, to change your training routine regularly and to be patient. But again, what you don't want to do is focus on weight as an indicator of progress - especially since you have only been looking to lose fat since relatively recently. You have likely put on some muscle (i.e. weight) and so the scales won't move downwards all that much. My weight hasn't moved to any great extent over the past couple of years - but in that space of time I have lost over 6-8% body fat, t-shirts that didn't fit me are now swimming on me, etc.

My advice - go see a good trainer/instructor and have them do a body fat test. Then follow up with them at regular intervals (every 4-6 weeks or so) and measure your progress that way.

slingerz

celestial wrote: »

Cutting out meals is not the answer. Do some reading on what proteins and good fats are - if you educate yourself you'll learn about how the body works and how it processes different kinds of food and on what the right things are to eat and at what times, etc.

Your training seems fine, your diet is getting better, so that's great. What you need now is to keep it up, to change your training routine regularly and to be patient. But again, what you don't want to do is focus on weight as an indicator of progress - especially since you have only been looking to lose fat since relatively recently. You have likely put on some muscle (i.e. weight) and so the scales won't move downwards all that much. My weight hasn't moved to any great extent over the past couple of years - but in that space of time I have lost over 6-8% body fat, t-shirts that didn't fit me are now swimming on me, etc.

My advice - go see a good trainer/instructor and have them do a body fat test. Then follow up with them at regular intervals (every 4-6 weeks or so) and measure your progress that way.

Well my body fat is about 25% so I want to get rid of that. At 99kg its too heavy for me and I'd need to be down to around 90kg to be anywhere near athletic enough for football championship. i apprecriate what your saying about putting on muscle weight and i probably have done some bit of that as I did some good weights training over the winter but the body id still too heavy and have too much extra flesh there

aye

celestial wrote: »

Cutting out meals is not the answer. Do some reading on what proteins and good fats are - if you educate yourself you'll learn about how the body works and how it processes different kinds of food and on what the right things are to eat and at what times, etc.

Your training seems fine, your diet is getting better, so that's great. What you need now is to keep it up, to change your training routine regularly and to be patient. But again, what you don't want to do is focus on weight as an indicator of progress - especially since you have only been looking to lose fat since relatively recently. You have likely put on some muscle (i.e. weight) and so the scales won't move downwards all that much. My weight hasn't moved to any great extent over the past couple of years - but in that space of time I have lost over 6-8% body fat, t-shirts that didn't fit me are now swimming on me, etc.

My advice - go see a good trainer/instructor and have them do a body fat test. Then follow up with them at regular intervals (every 4-6 weeks or so) and measure your progress that way.

Cant agree with this more.

read this: http://www.boards.ie/vbulletin/showthread.php?t=2054876750&page=2

learn about what to eat. then go shoppnig and only buy decent products, throw out all the crap in the fridge.

Almonds are a good choice to replace that cereal bar.

you can use this link to work out your daily calorie needs.

http://www.bodybuilding.com/fun/issa64.htm

and as celestial said, cutting out meals is not the answer, training hard and eating better meals consistently is.

you gotta stick with it, it takes time.

slingerz

aye wrote: »

Cant agree with this more.

read this: http://www.boards.ie/vbulletin/showthread.php?t=2054876750&page=2

learn about what to eat. then go shoppnig and only buy decent products, throw out all the crap in the fridge.

Almonds are a good choice to replace that cereal bar.

you can use this link to work out your daily calorie needs.

http://www.bodybuilding.com/fun/issa64.htm

and as celestial said, cutting out meals is not the answer, training hard and eating better meals consistently is.

you gotta stick with it, it takes time.

I have a distinct dislike of almonds! And the first link you posted makes my eyes bleed. I dont want to know the science of it I want to know what works!

I have posted up my diet and its not bad really like.

MagicMarker

If you want to know what works then you need to educate yourself. Simple as.

aye

slingerz wrote: »

I have a distinct dislike of almonds! And the first link you posted makes my eyes bleed. I dont want to know the science of it I want to know what works!

I have posted up my diet and its not bad really like.

well excuse me for trying to help you.

corkcomp

TBH your not really helping youself here OP - you have disregarded most of the advice given or made excuses why it wouldnt work !!!

Basically - get the diet in check (see diet stickies for more info) - up the cardio and you WILL see results

Hail 2 Da Chimp

slingerz wrote: »

I have a distinct dislike of almonds! And the first link you posted makes my eyes bleed. I dont want to know the science of it I want to know what works!

I have posted up my diet and its not bad really like.

I don't think it could be more simple than this:

Transform wrote: »

My top 7

1. Eat whole non-processed foods - no junk food, white bread, dried pasta, cereals (except poridge and meusli), bagels, cakes, choc (only 70% coca), biscuits

2. Exercise a minimum of 4 hours every week - anything less then please just forget about special training programs, 'toning' exercises or 'tummy' exercises. Put the 4 hours in for good results. Excellent results requires more

3. Eat about every 3-4 hours - every 2-3 if you are wishing to gain weight. Prevents you from eating lots in one sitting

4. Eat fat's every day - only the good ones e.g. fish, nuts and seeds, cod liver oil, udo's oil, avocadoes, extra virgin olive oil. You need it for fat metabolism, hormone production, skin, hair, nails, concentration etc This is the most common mistake especially for women i.e. they are fat phobic

5. Lift weights 2-3 days per week - all the aerobic sessions in the world will not change your shape. Yes aerobic work will make you thinner and slimmer, it will NOT increase your muscle tone and you will still look flat!

6. Stretch - most over looked as many consider it a waste of time. Increase your flexibility will allow you to stay injury free and less tense. Most common cause of back, shoulder, shin and knee pain is tight hips and calves

7. Believe - You become what you think about most so fill your mind with how you want it to be a write your goals down then place them somewhere you can see them regularly. I did this over 4 years ago and still do it - 90% of what i wrote down i now do - great girlfriend with similar interests, my own business, yoga teacher, closer to my family, help others every day, maintain a great physique year round without any major injuries.

(Reposted because I think aye's post linked to the second page of the thread.)

metamorphosis

what you need to do is educate yourself on nutrition. a few posts back you were told to learn what good fats were after you stated that you didnt know what good fats and protein were. GO LOOK FOR YOURSELF!!

by educating yourself on right food choices and not just what you think is right will make a big difference. you shouldnt always rely on others to do it for you

go buy yourself nutrition for dummies im serious. go to easons and look in the fitness/nutrition section and you will spot others.

no need to disregard what others are trying to point out to you.

slingerz

I'm not disregarding it I'm being honest that thread is seriously heavy reading and for someone who wouldnt take fitness/nutrition as seriously as others and have no real interest in knowing how to calculate a body fat % or whatever its really heavy reading. You have to be honest that for people whose interests are not specifically in training and stuff its an impossible read.

metamorphosis

Fair enough.

3 words ... Nutrition.for.dummies - im serious. the book will educate you.

Take this advice from someone who lost over 5 stone. The book is a good read for the novice.

ragg

slingerz wrote: »

I'm not disregarding it I'm being honest that thread is seriously heavy reading and for someone who wouldnt take fitness/nutrition as seriously as others and have no real interest in knowing how to calculate a body fat % or whatever its really heavy reading. You have to be honest that for people whose interests are not specifically in training and stuff its an impossible read.

you seem to want to lose weight\fat but wont make the effort - its pretty simple

1. Ditch the steady state cardio - IT DOESN'T WORK
2. Cut down the carbs unless you actually need them - before GYM , After GYM, before football and after football etc
3. You can never have enough muscle
4. Doing weights will not make you big unless you want it too - eating amount
5. doing weights WILL make you lose fat
6. Google "riptoes starting strength" - this is what you should to do in the gym
7. Eat 1g of protein per lb of lean body weight
8. Again Ditch the carbs unless you need them
9. Drink 3 - 4 litres of water a day
10. Dont ignore this advice

cardio,shoot me

saying cardio doesnt work is very biased and vague, alot of people here swear by one type of cardio or another

ragg

cardio does work - steady state cardio doesn't and studies have found that it encourages the body to hold on to fat..

want a case in point - look at sonia o'sullivan muscle tone :eek:

slingerz

Whats steady state cardio though?

I also dont have access to a gym with Barbells etc which seem to indicate that Riptoe thing.

Am I right in suggesting that lifting weights will cause me to lose bodyfat as opposed to losing weight or am I missing the idea

ragg

steady state cardio is jogging on a treadmill for long periods of time -
If you want to cardio train - do HIIT as these will actually burn off your fat stores

HIIT in its most basic form is flat out run 30seconds, walk for 60 - doing that for 20 minutes will actually cause your body to react the way you want it too.

IMO resistance training, coupled with the correct diet is what you need - add HIIT at the end of your sessions, that with your football training is enough cardio..

metamorphosis

slingerz wrote: »

Whats steady state cardio though?

Simply put a period of time that you spend doing cardio but its steady state i.e you could keep the pace you are at for a long time. BORING!

since your cardio sessions are quite short in duration i would advise you to interval train or HIIT (high intensity interval training) - this will knacker you out and can be done in as short as 20-30 min.

Example would be:
either on a treadmill/bike - 1min at a steady comfortable sustainable pace (the pace you would use in steady state cardio session) - then 30 sec FLAT OUT SPRINT. repeat this sequence a few times over.

even better if you can go out runing the roads or if you have access to a running track. if you would feel comfortable running the roads you could do a FARTLEK session. this is where you simply jog at a steady pace then you choose a point (maybe the space between 2 lampposts) and sprint all out and again continue the sequence. mapmyrun.com is great for maiking up routes and measuring them

d'Oracle

Fixed wheel bike, (spinning bike)

(1)Cycle on low resistance for 60 - 120min
(2)Crank up the break, up out of the seat and pump it for 30

Repeat.

That kind of thing?
Love that one.

metamorphosis

d'Oracle wrote: »

Fixed wheel bike, (spinning bike)

(1)Cycle on low resistance for 60 - 120min
(2)Crank up the break, up out of the seat and pump it for 30

Repeat.

That kind of thing?
Love that one.

Have a spinning bike at home - pedal to the beat of the music then in a standing climb sprint all out for as long as you can keeping your upper body still. Your legs fuping feel it and in buckets of sweat. Sweet

d'Oracle

ULstudent wrote: »

Example would be:
either on a treadmill/bike - 2min at a steady comfortable sustainable pace (the pace you would use in steady state cardio session) - then 1 min FLAT OUT SPRINT. repeat this sequence a few times over.

Flat out sprint for 1 min?

Thats nonsense.

ragg

slingerz wrote: »

Am I right in suggesting that lifting weights will cause me to lose bodyfat as opposed to losing weight or am I missing the idea

Just seen this edit -
your weight is neither here nor there - if you eat the right diet you will drop body fat. - you wont look massive, unless you eat massive
To lose weight -create a caloric deficit by eating mostly protein and carbs on a training day
On the days off training - eat mostly good fats and protein - while keeping to the a caloric deficit.

If you do that, you will lose weight & gain muscle - but more importantly you will lose inches.

You seem to have a hang up about muscle - so in to focus your mind remember - muscle makes you lean

a good book for you, if you have 7stg would be

http://neilmct.com - look under a link called the diet plan - it will help let go of some of the myths you have towards diet and exercise

Penn

Cheers, I didn't know about the HIIT and steady state cardio thing. I'll definitely try the HIIT from now on. Does it apply to all cardio machine, such as the cross trainer and rowing machine?

metamorphosis

d'Oracle wrote: »

Flat out sprint for 1 min?

Thats nonsense.

Yeah bit extreme alright.

More so 60 sec steady state and flat out for 30 sec. Post was just to give a general idea of what Hiit is.

Lil' Ian

ragg wrote: »

cardio does work - steady state cardio doesn't and studies have found that it encourages the body to hold on to fat..

so are u saying that a person will not lose weight running at a staedy pace (e.g. 8 km/h) for 1 hour?

If you are youre wrong.

ragg

Lil' Ian wrote: »

so are u saying that a person will not lose weight running at a staedy pace (e.g. 8 km/h) for 1 hour?

If you are youre wrong.

not exactly what I am saying - of course they will - but it will also cause a change in your body type and will encourage your body to hold onto fat..

especially around the arse

metamorphosis

ragg wrote: »

not exactly what I am saying - of course they will - but it will also cause a change in your body type and will encourage your body to hold onto fat..

especially around the arse

What?!? so this arse theory has been proven right i presume or just going on experience??!!!!!!

Lil' Ian

ragg wrote: »

not exactly what I am saying - of course they will - but it will also cause a change in your body type and will encourage your body to hold onto fat..

especially around the arse

well eventually ur body will be used 2 running at this steady pace and losing them extra inches of fat off the body will become harder.

and the arse thing....wtf?

ragg

i will try and dig out some articles this evening - if i have time after the gym.

I don't really want to typing fat arses into google during work hours :eek: