Does it make you repeat yourself?

Were there no fat cavemen then?

In my albeit limited experience, any diet that requires a designer name should be avoided at all costs

Very useful thread.

A specific question if i may. I'm trying to get a bit fitter and lose some weight. I'm trying to change my diet (ie cut out most/all fizzy drinks, no late night snacks etc) and go to the gym regularly (i usually do running/bike/cross trainer and then a few of the weight machines)

I've lost the best part of a stone in a couple of months but not really any from my stomach/flab. I'm just wondering if there is anything i can specifically change (either diet or exercise wise) to "target" that area more?

One thing I have noticed is the heavier you start, the more rapid the initial weight loss. This gradually tapers off unless you increase activity and/or reduce calorie intake. If aiming at the latter don't skip protein otherwise your body could start consuming muscle instead of fat. Men are genetically predisposed to carry fat around the waistline, so although you could concentrate on that area, the best way to reduce fat around the waist is to continue to lose fat generally. So up your exercise regime and/or reduce your calorie intake

No. You cannot target where the fat loss appears. To make it worse, typically the first place fat appears (belly for you, and me) is the last place it will come off. However, once you've got it off, you might find future fat gain is a little more spread out.

You're better doing the weights first by the way, whilst you've got max energy, then the aerobic stuff. Try to get organised, rather than just doing a few machines. On a really basic level, that's enough to do an upper body routine of horizontal push, horizontal pull, vertical push, vertical pull. For lower body, some kind of push (squat, leg press etc) and a "pull" which would be a hamstring curl.

Where does everyone stand on punching bags? Are they any good? I've been looking at getting one recently but can't decide whether I should or not.

Basically my upper body strength is a bit pathetic and needs sorting out. I've got a barbell and dumbbells and have been looking at various muscle gaining exercises but from what I've been reading it seems that a heavy bag is a great workout and can help to build muscle and also looks like a lot of fun.

I run 40+ miles a week and also go for the occasional bike ride so my fitness level is already quite high and I don't really need to lose any weight. With my running and cycling my legs are also quite muscular so I don't need to worry about them too much. As I've already said it's my upper body that needs working on. So are heavy bags any good or are they just a waste of time and money?

Any exercise is good. Exercises tend to make you better at those exercises. Did you notice you got better at running and cycling when you ran and cycled? So punching a bag will make you better at punching a bag. Lifting a weight would make you better at lifting a weight. You want to get stronger. How would you measure strength?

It's more a philosophy than an actual "buy this off us" diet, just eating really clean, 'natural' stuff that a caveman would, avoiding refined/processed/whatever food. I know a few people that swear by it but most don't follow it absolutely to the book as then it does get expensive with the amount athletes eat.

Herbalife is incredibly dangerous for you. People really should read into things before suggesting them to others.

Paleo is excellent in terms of getting good natural food into you, and there are some fantastic and tasty recipies out there (i'm currently making paleo protein brownies).

JuicePlus and Herbae are dangerous, and have been shown to be nothing but a fad that do not support sustainable weight loss. A colleague of mine is one some 600kcal a day diet, and has shed a couple of stone. He had a week off and put half a stone back on. Some people look too much for the quick and easy fix, neglecting to think slow progress is still progress.

Another point, You CANNOT turn muscle into fat. It is an impossibility. You can, however, have muscle where the fat once was.

I was meaning with training & dieting you will get the right results of losing flab & gaining muscle. & them brownies sound nice!

Really enjoying adding kettlebell, Tai Chi and Yoga to treadmill & shadow boxing, Tai Chi and Yoga are certainly tougher than they look at times!



Something I've realised lately too is expensive is definitely not always better. I had seen ads on the shopping channels over the years for blenders costing £100+, but I got the cheapest possible from a high street store (just in case it proved to be a 5 min wonder!) and its been brilliant so far.

been adding in more and more stretching and mobility work to my routines recently trying to improve my squat a little.

I agree, Herbalife isn't that great at all it's also pretty much a con imo.

Eat right and train hard.

Eat 5-6 small meals a day (if you can fit it all in) not 3 big meals. Cut down on the carbs as this is what your using for energy, so if you have no carbs resources left your body will start using it's 'fat stores' for energy.

High protein - low carbs and med fats daily should be your intake.

As for the gym I go 5 times a week maybe 6 if I can fit it around work. I'm currently 'cutting' so I'm keeping my reps around the 10-12 mark for 3 to 4 sets per exercise and depending what body part I'm training usually about 6 exercises.
3 sets - 6 exercises for chest. But more exercises when training legs.

As for cardio I try to aim for 30 minutes max after hitting the free weights. 30 minutes after weight training is plenty, but on non weight days I do cardio for roughly an hour.
I aim to burn 300 calories just from doing my cardio and can hit this during my 30 minute cardio workout by walking on a treadmill on a 6-8% incline at about 6kph. Running is good for you but not for burning fat. But imo arguably the best cardio machine to burn fat is the step master.

Just makes sure to warm up on a treadmill (for instance) for 5-10 minutes and stretch also with a couple of warm up sets.
I get all this done within an hour and half at gym, so not long at all.

fasted walking is apparently brilliant for fat loss.

I prefer prowler/sled work but not everywhere has that equipment

Watched Bigger Stronger Faster last night. Certainly opened my eyes to the hypocrisy and corruption of a lot of people. My favourite bit was the lads mother crying at him even trying steroids when she probably weighed as much as the combined average three quarter line.

Small regular meals has proven to be a load of balls and has no advantage over 3 large meals.

I am going to let you all into a little secret here, of how you can have a body like mine. Please dont share this info as its top secret.

here we go, are you ready?

Eat less calories and exercise.

I love how people try and get all technical with exercise when in reality,all you have to do is watch your calories and exercise regulary and unless you have an underlying medical condition, you WILL lose weight or depending on the exercise, you may not lose weight but you will lose bodyfat. Most fat people will tell you they have an underlying medical conditions. Ignore them, its bull. They just eat too many calories and dont exercise.

You dont even need a gym to exercise, just buy a fitness high intenisty DVD like rushfit or insanity and you will shed more weight and look better than you would spending time in the company of the gym freaks who like to bore you with stories of "2 gramms of protein per lb of bodyweight etc etc etc" and who scream obscenities when bench pressing. *shudders*

Regards

King James

That's keytosis for you. Bounce back will happen due to the fact that your muscles go from being empty of energy stores to being full again.

Not done it myself but that's what Keytosis is. It forces the body to use up all it's energy stores (Stored in it's muscles) then when it's empty it has to go looking elsewhere which is when it starts breaking down fat stores and using that instead.

It gives you bad breath and stinking urine due to the keytone's it cannot use being expelled. Nasty head aches and feeling like crap are also a side effect for a few days.

Being diabetic in keytosis is a killer though.

If you are diabetic yes.

Use music when exercising, makes a big difference!

Also get out more, exercise doesn't mean you need to stay in a gym.

I'm glad i found this thread because IT IS TIME!

I used to be a really fit guy. Played footy as a kid, loads of basketball as a teenager, rugby league at uni. Then worked as a Personal Fitness Trainer for a few years and was a spinning instructor too. I then changed jobs and i mostly work behind a desk (have done for about five years now) but in that time my food intake has been as big as it was when i was fit and needed the calories and i just lost all love for training.

I'm over 6'4" in height and i was always heavy even when fit (18stone+). Although I've not weighed myself for a while (have no scales) i wouldn't be surprised if i weigh around 22stone+ now!

So the time is nigh! It's time to lose some fat and reduce the size of my belly, and thighs.

In the last two years or so i've stopped fitting into the usual XL t's and jumpers i had and i've been wearing cheap XXL+ clothes that i've bought with the thought in mind "i'll just buy these to wear for now until i lose some weight" but i've just not got round to/can't be bothered doing it. So i not only feel oversized, i look like a scruffbag n'all. I suppose it's just getting me down now!

So i'm starting the Paleo/Caveman diet plan from tomorrow. Basically a no carb diet plan. Which i will stick to over the Summer whilst doing a fairly gradual (going to start easy because i have done next to nothing for about five years!) training schedule. I'm thinking simple sessions, one cardio machine for 45mins+ keeping my HR to around 60% of my max. then pushing it up to 70% as i feel i'm getting fitter. Also with high rep/low weight resistance training.

Into the Autumn i plan to introduce carbs back to my diet but in the form of wholegrains. So still no white bread/pasta/rice at all. With that i'm going to start on a "hypertrophy" resistance regime with more intense interval cardio sessions too.

Into the Winter, as i will be eating more, i plan to do some strength resistance training and more short sharp bursts with cardio training.

Then into the New Year i want to do "Insanity" and follow the training and diet plan from that.

I hope i can stick to it. It's not like i don't know what i'm doing, i worked in the fitness industry for 4 years. I'm just worried that my sedentary lifestyle over recent years has made me lose confidence and motivation.

I might buy some scales on the way home this afternoon and post my weights on here over the months ahead as a bit of tracking and motivation to keep going.

You're post suggests you don't though Buckley :confused:

Why take the significantly unhealthy option of no carbs, rather than just hitting healthy macros for protein, fat and carbs, and taking your calorie intake 500 below your TDEE. In fact, you didn't mention calorie counting at all. :confused:
Why high rep/low weight training, rather than a programme that would build strength and muscle, therefore increasing your BMR :confused:

WTF would anyone who knows exercise would do "insanity" :confused: and why wait seven months to start what you seem to think is the better programme. Just get on a basic progressive proven programme. Get stronger, and fitter, and leaner. As a newb, you'll see that period of being able to gain muscle whilst being on a calorific deficit last well into next January anyway.

Good luck with your goals, anyway.

LDNMuscle have a really good beginners guide and it's currently free to download. I'm using there cutting guide at the minute and it's brutal

Sorry. No carbs is misleading. You get all carbs from fruit and veg while eating paleo.

Buckley ignore Richie. Insanity is a great way of shredding fat. Hes trying to bore you with technical terms. Just eat less and do insanity and you will see results. Then you can just laugh at Richie for knowing nothing.

Regards

King James