Getting toned for Australia..:-)

rightyabe

Heres the story, I've been watching abit to much of Bondi Rescue in preperation for my move to Australia:D

I know I wont get ripped in 3 months but i'd like to lose my wee beer belly, I'm 24, 5foot 11, 12 stone 4 pounds, slim alround with increasing love handles and beer gut:(

I have no equipment at all except a sledge hammer or 2 for weights and a yoga ball, I'd like to loose the belly and get a bit more toned, not a bodybuilder or anything:P

Any tips on a exercise regiem?

Cheers

gant0

Cardio,lots of cardio:D.But seriously,you have to give us a little more details.Like whats your diet like?how fit are you?and what previous exercises you've done in the past if any.
But right off the bat I'd recommend doing some running and cutting out all the bad stuff from your diet(yes including beer:().If you really just have a belly, you should be able to get your beach bod for australia in 3 months.

Mellor

It's winter in oz now, it's still going to be pretty cold in 3 months time so you have a bit more of a time frame to work with.
Watch out for the Sydney stone

pmurphy00

Mellor wrote: »

the Sydney stone

the rock on which many a fine irish body perished!

Wollwead

gant0 wrote: »

Cardio,lots of cardio:D.But seriously,you have to give us a little more details.Like whats your diet like?how fit are you?and what previous exercises you've done in the past if any.
But right off the bat I'd recommend doing some running and cutting out all the bad stuff from your diet(yes including beer:().If you really just have a belly, you should be able to get your beach bod for australia in 3 months.

How could you possibly get a "beach bod" by just doing running and eating clean??!! It ain't gonna change your shape, might make you skinny all the same, but I wouldn't class that as a "beach bod"! There's a thread around here on metcons here somewhere (The Metcon Thread), use your search function, they would do a hell of a lot more for you than running on it's own and each workout probably takes an average of 30 minutes or less.

Danny_B0y

As gant has said, Losing a beer gut is mainly about diet! Post up a typical days eating up here to give some more information!

You want to be getting in 6 or 7 small meals throughout the day, up your protein and cut down on carbs especially in the evenings when your less active! If your serious about shedding weight around the mid section (and this is from personal experience) your going to have to cut the alcohol of your diet, if this is too much at least reduce ur drinking to one night a wk and stick to something like vodka soda water and lime which is lower in calories! Beer holds no nutritional value so ur filling up on empty calories causing you to build up a gut, ive battled with mine for years!!!

Start doing some jogging/running a couple of nights a wk and some bodyweight excercises at home: push-ups, sit-ups, dips, pull-ups(you can pick a cheap pull up bar handy enough even somewhere like argos).

See if theres any bootcamps being run in your area, hard work:eek: but if you put the work in they get results and wont cost you an arm and a leg! Or have a look into getting a 3 mnth gym membership, plenty of places do summer deals and you can get an instructor to put you on a progrom that should get you on your way! Its all about dedication really, watch your diet and focus on training, dont go out and get hammered 3 nights a week and hit the local chinker for a feed on your way home! 3 months wont kill you if you really want to be in shape for Bondi Beach and it'l be worth it once you get there believe me;)

rightyabe

Ok daily diet would be sh1t if non existant

breakfast if I bother is Cheerios or Crunchy nuts maybe 2 eggs

Lunch/Dinner would be something like deli food-chicken bites, tenders, maybe soup and a roll, pasta, microwaveable chicken curry. and once or twice a week maybe chicken fajitas/Spagetti Bolo/Chicken Curry

Supper-2-3 bowls Cheerios or Crunchy nuts


Then on average maybe 3-4 cups of tea with 2 sugars
choclate bar or 2
crisps
lots of milk
more junk foods....

At the weekend its a take out burger and chip or fish and chip 2 nights a week.

Zero beer in the last 8 weeks as i'm not going out cause i'm saving for Oz:D

ZERO exercise!!!!:(

I know its crap but i'm in a lazy mode when it comes to food



But I bought apples,bananas,kiwis,eggs,carrotts,brocolli today:D

Transform

Wollwead wrote: »

How could you possibly get a "beach bod" by just doing running and eating clean??!! It ain't gonna change your shape, might make you skinny all the same, but I wouldn't class that as a "beach bod"! There's a thread around here on metcons here somewhere (The Metcon Thread), use your search function, they would do a hell of a lot more for you than running on it's own and each workout probably takes an average of 30 minutes or less.

second the metcon thread - running on its own is not going to change much at all.

Might help drop some weight but is not going to change your shape - you will just end up skinny fat

Danny_B0y

rightyabe wrote: »

Ok daily diet would be sh1t if non existant

breakfast if I bother is Cheerios or Crunchy nuts maybe 2 eggs

Lunch/Dinner would be something like deli food-chicken bites, tenders, maybe soup and a roll, pasta, microwaveable chicken curry. and once or twice a week maybe chicken fajitas/Spagetti Bolo/Chicken Curry

Supper-2-3 bowls Cheerios or Crunchy nuts


Then on average maybe 3-4 cups of tea with 2 sugars
choclate bar or 2
crisps
lots of milk
more junk foods....

At the weekend its a take out burger and chip or fish and chip 2 nights a week.

Zero beer in the last 8 weeks as i'm not going out cause i'm saving for Oz:D

ZERO exercise!!!!:(

I know its crap but i'm in a lazy mode when it comes to food



But I bought apples,bananas,kiwis,eggs,carrotts,brocolli today:D

You have got a lot of work to do!! You want to aim for between 6 - 7 small meals a day to keep your metabolism burning fat!

Scrap cereals for a start!!! For breakfast have either oats (quick oats are fine! i like to mix a small spoonfull fo peanut butter into them to add a bit of flavour) or eggs scrambled, poached or as an omelette! 1 whole egg and 3 extra egg whites! if cooking in a pan only ever use a small amount of olive oil (source of good fat).

for lunch try and have some sort of protein (chicken, turkey, tuna etc) and maybe some salad in a wholegrain pita or wrap. Try and stay away from breads and sauces as much as possible, if its too bland always go for a lowfat sauce option if you can! Helmans do a lighter then light mayonaisse thats only around 3g of fat per spoonfull!:)

In between meals snack on fruit and nuts and cut out all the sugary sweets and fizzy drinks and also the sugar in your tea if you can!! You'd be suprised how quickly you get used to the taste of it without it!

Again for dinner you want to be getting in a decent portion of protein and then fill up on vegtables ( you cant eat enough of them:D) again try cut out sauces if you can, use spices and herbs to add flavour instead or if you like spicy food hot sauce is usually ok!

if your getting cravings then in the evenings snack on rivitta crackers and hoummus or a tin of tuna (squeeze some lemon juice over it and some black pepper for flavour!!).

You also want to make sure to drink plenty of water throughout the day!! 2 or 3 litres at least!

Its not rocket science really, if you want to lose weight you need to cut out the booze and eat right! Preperation is the key!! cook in bulk so you have your meals handy that way your less likely to snack on the wrong foods! Tie this in with a decent bit of cardio and some bodyweight training and you'll definitely see positive results in 3 months time! Set yourself some goals for the week and try beat them each week till you leave, run a little further, do 1 or 2 more reps of excercises etc. Start a fitness log so you can track your meals and training a lot of people find this helps keep them motivated and on track!

Hope this helps a bit and good luck!! Would love to be heading back Down Under but they banned me last time i was there:rolleyes:

BlueIsland

"You have got a lot of work to do!! You want to aim for between 6 - 7 small meals a day to keep your metabolism burning fat"


Considering his diet at present all of what above poster said would improve his physique Id imagine but the first bit of info " eat 6-7 meals to keep metabolism going" etc etc is not true. Its one of those dietary myths! Eat when your hungry OP. Drink when your thirsty.
All the foods mentioned above are fairly spot on otherwise.
If I were you Id go for the eggs at breakfast and chicken salad for lunch. Cut out the oats, wraps and pitta breads etc to see really good results.
Oh and frying in olive oil not the best idea idea as at high temperatures its not great. Normal run of the mill butter will do the job!
Best of luck

Mellor

Danny_B0y wrote: »

You have got a lot of work to do!! You want to aim for between 6 - 7 small meals a day to keep your metabolism burning fat!

Nonsense. It's based on a myth.
Eat your total calories over what ever number of meals suite.

Danny_B0y

Sorry, i should have been a bit more thorough:o

As stated in another thread at the moment there are 3 basic, tried and tested rules to losing fat and building muscle:

-Train at least 3 times a week doing at least some resistance training
-Eat at least 1g of protein per lb of bodyweight per day
-Reduce intake of daily calories to create a deficit

Of course you can do this by eating 3 large meals instead of 6 smaller ones, but i would reckon that most people who are not at least supplementing there diet with a protein shake (which i would consider 1 small meal) would struggle to fill there required daily protein intake otherwise! An average person of say 180lbs is looking to get at least 180g a day to promote lean muscle growth (which i presume is what the OP is looking to do?) 3 large meals of all meat would probably do the trick though i guess??

Eating smaller meals more frequently, each containing a source of protein will help to stabilize blood sugar levels, reducing hunger levels leaving you fuller for longer and less likely to snack on high calorific foods through out the day! And yes the protein in your diet will cause thermogenesis inside your body and speed up your metabolism while it digests.

Im sure you would get the same effect getting your protein in 3 sittings but i personaly would struggle!!:)

CrazySka

Danny_B0y wrote: »

Sorry, i should have been a bit more thorough:o

As stated in another thread at the moment there are 3 basic, tried and tested rules to losing fat and building muscle:

-Train at least 3 times a week doing at least some resistance training
-Eat at least 1g of protein per lb of bodyweight per day
-Reduce intake of daily calories to create a deficit

Of course you can do this by eating 3 large meals instead of 6 smaller ones, but i would reckon that most people who are not at least supplementing there diet with a protein shake (which i would consider 1 small meal) would struggle to fill there required daily protein intake otherwise! An average person of say 180lbs is looking to get at least 180g a day to promote lean muscle growth (which i presume is what the OP is looking to do?) 3 large meals of all meat would probably do the trick though i guess??

Eating smaller meals more frequently, each containing a source of protein will help to stabilize blood sugar levels, reducing hunger levels leaving you fuller for longer and less likely to snack on high calorific foods through out the day! And yes the protein in your diet will cause thermogenesis inside your body and speed up your metabolism while it digests.

Im sure you would get the same effect getting your protein in 3 sittings but i personaly would struggle!!:)

I think thats the kind of thing that would put people off when starting, how do you propose that an ordinary person working 9-5 for example is going to eat 6-7 meals a day.
Does he carry 5 meals with him when he goes to work? when does he prepare the meals, "this healthy lifestyle is tough going, think Ill go back to the easy way".

Instead of eating 3 large meals of all meat or 7 meals carefully calculated could he not just calculate his calorie requirements and eat less than that in a manageable/sustainable way ?

rightyabe

Great info there, i've started a kind of fitness regiem there

had a 6.5km jog/run this morning, then back to the house and done some sit ups, pull ups, press ups, resistance straps, for 20 minutes.

was shattered after it, but I ready to go tomorrow morning now:D

I was reading a few other threads on here about whey and I think I might get some to help me get my protein, cause i'm really looking to slim my waist but increase my chest/shoulders/arm area and I think a supplement would be good...maybe i'm wrong?

When I was at school I always won in the bleep test in PE i even managed to finish the tape a few times and I was very fit even though I never played Gaelic or done athletics, But I was always active and average build. So getting out and running this morning was great and I cant wait to go out again:P

Mellor

Danny_B0y wrote: »

Sorry, i should have been a bit more thorough:o

As stated in another thread at the moment there are 3 basic, tried and tested rules to losing fat and building muscle:

-Train at least 3 times a week doing at least some resistance training
-Eat at least 1g of protein per lb of bodyweight per day
-Reduce intake of daily calories to create a deficit

Nothing to do with being thorough. you were simply wrong.

Excercise, eat protein, eat less than you need has nothing to do with what you claimed.

Of course you can do this by eating 3 large meals instead of 6 smaller ones, but i would reckon that most people who are not at least supplementing there diet with a protein shake (which i would consider 1 small meal) would struggle to fill there required daily protein intake otherwise! An average person of say 180lbs is looking to get at least 180g a day to promote lean muscle growth (which i presume is what the OP is looking to do?) 3 large meals of all meat would probably do the trick though i guess??

How would it be a struggle?
All meat meals, now you just proving you haven't a clue what you are talking about.
Also, you are talking about muscle growth in the same post that you recomend eating less than maintenance for fat loss. Bit of a conflict there in terms of diet.

180g protein over 3 meals is not hard - a decent piece of meat has 60-90 grams of protein.

Eating smaller meals more frequently, each containing a source of protein will help to stabilize blood sugar levels, reducing hunger levels leaving you fuller for longer and less likely to snack on high calorific foods through out the day! And yes the protein in your diet will cause thermogenesis inside your body and speed up your metabolism while it digests.

Im sure you would get the same effect getting your protein in 3 sittings but i personaly would struggle!!:)

All of those things still apply when you eat 3 meals, again more nonsense from you.

Your attempt attempt at proving your way is better by saying "it would be a struggle" is a joke. Just double your meals. How is that hard. He is trying to lose a bit of body fat, so he won't be taking in massive amounts of food.

Instead of 2 eggs and toast, have 4
Instead of a small piece of meat, have a bigger piece

6+ meals is something bodybuilders do, not because it had super metabolic effects, but simply because they have a huge amount of food to get through.