A/R/T Weight Loss June 6th to Aug 12th

rom

Now unlike those on the fitness forum we will have guideline and not rules as those training for larger races have different needs and a naughty reward can help focus us towards finishing that extra mile etc in training or a race.

Also there is no point doing anything today that you can't see yourself doing in 6 months or a year. We are all trying to create a new us and some lifestyle changes will get us there quicker than a list of RULES !

So we'll weigh in each Tuesday and try to do it at the same time each week. As in morning or evening.

We'll ask you to post at the start with a short bio, fitness goal and starting weight in total pounds.

Then a weekly update with starting weight and current and how your week went training wise etc. We'll then do a table each week showing how all are doing ( not a leaderboard as this isn't the biggest loser )

Also you must measure each week as muscle weighs more than fat and if you lose fat and replace it with muscle you can gain on the sacle but lose inches off your body. We'll just do 2 inches updates in the middle and at the end.

Below you'll find some help on measuring, how to prepare and on diet ( these are thanks to g'ems )

How to Prepare
Measurement Guidelines
Diet I
Diet II
Diet III

You may want to reference the Fitness:The Basics (Incl Diet and Nutrition) thread as well as it's another great thread put together by the fitness forum guys. Transform has some good videos on that thread too which might have people more inclined to follow the no junk food guideline.

Recommended books (both recommended by my dietitian in relation to fueling for sport and losing weight as it is the ART forum)
The Complete Guide to Sports Nutrition - Anita Bean
Nancy Clark's Sports Nutrition Guidebook

Food intake monitoring tools
myfitnesspal which has smart phone applications with even a barcode scanner for processed foods.
sparklepeople - similar to above
probably more out there too

Here are the guidelines

1. eat healthy - take the healthy option when possible
2. keep well hydrated
3. keep a food diary and read labels on food to see what in your food.
2. exercise and prepare properly for your race
3. Limited booze, junk food and caffeine
4. don't starve yourself the day of/before a weigh in
5. Measure your body as you can stay the same on the scales but can loose inches
6. Weigh yourself at the same day and time each week were possible as your weight can change a lot during the day.
7. Your only in competition with yourself so jut because someone loses 2 pounds more than you don't get down over it.
8. Never mind "no pain no gain".......i rather "no effort to gain"
9. Share your experiences, good and bad. They can help others and we can help you.

How to measure your waist
Free tape measure from your local chemist

https://www.youtube.com/watch?v=0pjjRvY7iKw

https://www.youtube.com/watch?v=tqAsD7SqmbQ

So let the fun begin !

You can join in anytime over the period and remember your doing this for yourself in the long run ( excuse the pun )

I'll fix the formula's once it starting being filled out.
https://docs.google.com/spreadsheet/ccc?key=0Alh6ofJoLlpTdHJOUFN2dVE0bF84eWQtZnozcVdWQWc

Micilin Muc

rom wrote: »

Food intake monitoring tools
myfitnesspal which has smart phone applications with even a barcode scanner for processed foods.
sparklepeople - similar to above
probably more out there too

I started using the iPhone app for myfitnesspal last week. The food database is the biggest I've seen (some Aldi foods missing though). Have lost 1.1kg in 7 days using the app to count my calories

rom

Micilin Muc wrote: »

I started using the iPhone app for myfitnesspal last week. The food database is the biggest I've seen (some Aldi foods missing though). Have lost 1.1kg in 7 days using the app to count my calories

Makes me guilty when I scan a beer with it

Micilin Muc

I see that I'm the only person so far who has entered waist size. I bought a tape measurer yesterday and measured my waist as 37 inches - a bit bigger than the 32-inch jeans I wear!

I imagine I'll see my waist size go down a bit over this challenge, but don't expect my jeans size to change much at all.

rom

Micilin Muc wrote: »

I see that I'm the only person so far who has entered waist size. I bought a tape measurer yesterday and measured my waist as 37 inches - a bit bigger than the 32-inch jeans I wear!

I imagine I'll see my waist size go down a bit over this challenge, but don't expect my jeans size to change much at all.

I think you must be measuring your waist wrong if you are fitting into those size jeans. mine is 33.5 and my jeans are 34. Basically I measured on the hip level. BTW I think you can get paper measuring tapes free as part of some health promotion from most chemists. So just ask for one. There is a difference between waist and stomach size. Maybe I am measuring the wrong one ? actually I am wrong. Will update OP.

http://www.thejournal.ie/free-tape-measures-to-identify-those-in-denial-about-their-weight-134093-May2011/

Micilin Muc

I measured across my belly button rather than at hip level. 32-inch jeans are actually kind of loose on me, but I have fat to lose on my belly, hence measuring across the belly

menoscemo

rom wrote: »

I think you must be measuring your waist wrong if you are fitting into those size jeans. mine is 33.5 and my jeans are 34. Basically I measured on the hip level. BTW I think you can get paper measuring tapes free as part of some health promotion from most chemists. So just ask for one.

http://www.thejournal.ie/free-tape-measures-to-identify-those-in-denial-about-their-weight-134093-May2011/

You're supposed to measure your waist just at the belly button, half way between the bottom of the ribs and the hips.

Men can often get away with smaller waist measurement in jeans as they wear them around the top of the hips which is narrower...

rom

Micilin Muc wrote: »

I measured across my belly button rather than at hip level. 32-inch jeans are actually kind of loose on me, but I have fat to lose on my belly, hence measuring across the belly

I was wrong. Updated the post above with video's. Makes sense.

Tristram

Great to have a new challenge thread!

tHE vAGGABOND

I had started my own small plan with myfitnesspal in the middle of last week, wanting to shift a few KG's to make that 3.30 marathon a fraction easier.

Will add all the measurments later. I still have a tape measure from my previous epic weight loss efforts

So this is perfect, added myself to spreadsheet now

Pacing Mule

Room for one more ?

Short bio:

Male 36. I am overweight - not as much as I used to be but certainly still over weight. I've come down from 16 Stone at the start of the year (when I started running) to current weight of 14 Stone 9. However my weight loss has plateaued ever since I entered this years DCM and began running even more. I'm more hungry and therefore eating more since upping the training. I was using myfitnesspal but that was only allowing me 1450 calories a day which seems ludicrously low when training hard. When I stopped logging I just ate at will and although not putting on any weight I am not losing any either.

My current racing pace is not very fast compared to most other novices and this is predominantly due to the fact I am lugging around an extra couple of stone I really could do without carrying.

So I want to lose more weight which will be good for me personally and good for my running times too. My intention is to settle on a higher daily calorie intake allowance than 1450 (as yet not fully decided - need to research this and am open to suggestion) - keep training and hopefully see the weight start to shift again.

rom

Pageant Messiah wrote: »

Room for one more ?

Short bio:

Male 36. I am overweight - not as much as I used to be but certainly still over weight. I've come down from 16 Stone at the start of the year (when I started running) to current weight of 14 Stone 9. However my weight loss has plateaued ever since I entered this years DCM and began running even more. I'm more hungry and therefore eating more since upping the training. I was using myfitnesspal but that was only allowing me 1450 calories a day which seems ludicrously low when training hard. When I stopped logging I just ate at will and although not putting on any weight I am not losing any either.

My current racing pace is not very fast compared to most other novices and this is predominantly due to the fact I am lugging around an extra couple of stone I really could do without carrying.

So I want to lose more weight which will be good for me personally and good for my running times too. My intention is to settle on a higher daily calorie intake allowance than 1450 (as yet not fully decided - need to research this and am open to suggestion) - keep training and hopefully see the weight start to shift again.

I found having two slices of wholemeal bread in the morning keeps me feeling full with energy most of the morning and the fiber is great too.

tunguska

Pageant Messiah wrote: »

However my weight loss has plateaued

Then I'd recommend a few things:

1. Run on an empty stomach. Get up at 6am if you have to, but definitely dont take on board anything before you run.

2. Interval training. It'll ramp up your metabolism for days after.

3. Cut out the booze(if you drink). Alcohol will make you fat very fast. Ditto for fizzy drinks and so called sports drinks(cocomut water is the best sports drink you can get).

4. Front load your food. Take in your biggest meal of the day early and taper it as you go along so that you're eating very lightly as bedtime approaches

5. Eat naturally. By that I mean make sure your diet is composed primarily of foods that have one ingredient, nothing no processing.

rom

Personally. I feel if I run say 4 miles twice a day I burn more than 8 miles once a day and it impacts me less.

Hatcho

Well this is my second time signing up for the Weight Loss Challenge. Male 39yrs old. Similar situation to Pageant Messiah - 11 months ago I was 8kgs heavier than now but the weight loss has plateau'd a bit and I need to focus a bit on my eating habits to get things moving again.

At 5'9 and 83kg I could definitely do with shedding a few pounds. I do a bit of running and cycling - just at a novice level. Managed my first sub 2hr half marathon a few weeks ago and just did the Wicklow 200 cycle on Sunday. But I'm also fond of nibbling at the goodies so thats what I need to tackle most. One of the best things about getting out for a run/cycle in the evening is that I'm away from all the temptations in the kitchen and getting the exercise in too! Once it's not to hand I don't miss it at all but if there's nibbles nearby I'm done for.

I've started using myfitnesspal and its helped me to stop munching just for the sake of it. I'm watching the daily calorie intake but mostly its just to make me think about what I eat and how much I eat. When you have to account for it at the end of the day you tend to think do I need this or do I just want it?

My diet is pretty good with lots of fruit and veg every day. Other half is veggy and virtually all meals are cooked with fresh ingredients. Every other day I eat lean chicken or fish and only rarely eat red meat. Don't smoke and drink very little. I'd hate to think what I'd be like if I did!!

So over the next 8 weeks I'm hoping to get the weight loss on track again. That'll also make my running and cycling more enjoyable as I'll have less to carry around. Not to mention the mental benefit of taking on a challenge, setting yourself a goal and congratulating yourself when all the hard work's done and you've achieved it!

Martin_ie2012

Hi am going to jump on board for this challenge.
I am a 28 year old male,
current weight 15st 7.5 lb
current waist 43" (measured this around belly button as per first video but seems high as i am 36 in jeans does this sound right to anyone?)
A little about me and why I am here.
My heaviest weight was 16st9 in September 2010 and got down to 14st8 on joining weight watchers. So have put a lot of that weight back on. Have joined this thread for a few reason mainly i want to get down to a healthy weight and stop the pounds going back on when they should be coming off. Have a target in mind but wont post it here.
Also I began running and am registered for the DCM this year and one of the reasons I began running was for weight loss but this does not seem to be happening, instead I am maintaining. So I figure I just need to get disciplined and take the healthy eating part more seriously. As surely the less weight i carry the easier the marathon will be so want to shed a few pounds before the big day. I currently run 12 miles a week over 4 days.
Think thats all i have to say, any questions or info you need about diet etc, please ask.
cheers for now

rom

Martin_ie2012 wrote: »

Hi am going to jump on board for this challenge.
I am a 28 year old male,
current weight 15st 7.5 lb
current waist 43" (measured this around belly button as per first video but seems high as i am 36 in jeans does this sound right to anyone?)
A little about me and why I am here.
My heaviest weight was 16st9 in September 2010 and got down to 14st8 on joining weight watchers. So have put a lot of that weight back on. Have joined this thread for a few reason mainly i want to get down to a healthy weight and stop the pounds going back on when they should be coming off. Have a target in mind but wont post it here.
Also I began running and am registered for the DCM this year and one of the reasons I began running was for weight loss but this does not seem to be happening, instead I am maintaining. So I figure I just need to get disciplined and take the healthy eating part more seriously. As surely the less weight i carry the easier the marathon will be so want to shed a few pounds before the big day. I currently run 12 miles a week over 4 days.
Think thats all i have to say, any questions or info you need about diet etc, please ask.
cheers for now

Its around the belly/bellybutton which can get smaller. You hip bones are not going to go closer together from losing weight. It confused me too. re DCM the DCM thread would be a great place for you regarding that. http://www.boards.ie/vbulletin/showthread.php?t=2056619234 12 miles a week seems very low to doing a marathon in a few months time.

Martin_ie2012

[12 miles a week seems very low to doing a marathon in a few months time. /QUOTE]

Hi yeah am following and posting on the mentored novices thread for DCM. Am following Hal Higdons plan exactly so the weekly milage for this week is 12. The plan proper doesnt start until 25th June and obviously builds up as the weeks go on. Can currently run 7 miles fairly comfortable, and will plan to build fitness over coming months. So hope I am on track for marathon the advice on the forum seems to indicate I'm doing ok. Will keep ya posted.
Also cheers for advice re: waist measurement makes a lot of sense when you put it like that.

rom

Martin_ie2012 wrote: »

[12 miles a week seems very low to doing a marathon in a few months time. /QUOTE]

Hi yeah am following and posting on the mentored novices thread for DCM. Am following Hal Higdons plan exactly so the weekly milage for this week is 12. The plan proper doesnt start until 25th June and obviously builds up as the weeks go on. Can currently run 7 miles fairly comfortable, and will plan to build fitness over coming months. So hope I am on track for marathon the advice on the forum seems to indicate I'm doing ok. Will keep ya posted.
Also cheers for advice re: waist measurement makes a lot of sense when you put it like that.

Cool, your following a plan. Personally I move the plan so I can do a LSR on Sat and have a glass of wine or two on Sat night. You need to unwind too as the constant training can take it out of you and you will look forward to your sat night rather than dreading your sunday LSR and back to work monday (presuming that you are) but you know what i mean. otherwise you are waiting all weekend and can't do feck all cause of sunday and family life suffers cause you can't go for that dinner etc etc. but if you get it out of the way on sat then you have an easier day on sunday. I am not avocation getting pissed on sat night but it makes the weekend much better. of course for race weeks you can't do that if its on the sunday but thats ok. Sunday is just another day and is not in stone that you do the LSR that day. your week may start on Tue for all I know but you see what I mean. taper weeks need to line up to race day but not training.

Hatcho

Ah, that'd drive ye mad! Not a gram lost after me cycling 200k on Sunday! I must've OD'd on the energy gels and bars! Felt like I needed it at the time though so it had to go in!

Well, just get the head down and push harder for next week I guess...

couerdelion

Hatcho wrote: »

Ah, that'd drive ye mad! Not a gram lost after me cycling 200k on Sunday! I must've OD'd on the energy gels and bars! Felt like I needed it at the time though so it had to go in!

Well, just get the head down and push harder for next week I guess...

Same with me, but it's not unusual that I stay the same weight for the few days after. I think I dehydrate and then retain additional water weight after I've rehydrated. After a few days I'm usually a little lower than before an event like that.

Hatcho

couerdelion wrote: »

Same with me, but it's not unusual that I stay the same weight for the few days after. I think I dehydrate and then retain additional water weight after I've rehydrated. After a few days I'm usually a little lower than before an event like that.

Cool - I'll monitor things for a day or two to see if its the same with meself...Cheers!

Martin_ie2012

Hi rom cheers for the tips re: long runs at weekends, I will be shifting days of long runs on weekends as I work in residential care and do 24 hour shifts so if i am working overnight on saturday will do LSR on Sunday and vice versa. Re: the drinking and treats not too bothered about missing out on a few drinks as I drink beer so the weight piles on pretty quick when i have a few. So will probably skip it most weekends bar the weeks where I have something on. such as friends birthday.
cheers

tHE vAGGABOND

Thanks everyone for pointing me at MyFitnessPal - it really is the greatest thing, person, place ever

Perfect and just what I need to keep me honest when Im tempted to snack on a few biscuits, and I can think about what hard work it is to work that off - so pick something else instead

Im also 3 days and counting off caffeine :eek:

Pacing Mule

Down 0.3 lbs - not a great result but not entirely unexpected either. Fell off the wagon in a big way on Saturday night. Next week will be a lot better.

tHE vAGGABOND

Down 3kg -

[And upped my training at the same time, so mix of both, so being pretty careful about what I eat, still getting good mix of protein and carbs which training requires]