Advice Sought on Beginning Weight Loss Programme

#1
I am looking to start a weight loss programme & would like some advice. I now weigh 19 stone 10lb on a 6' 4" frame. I used to play 2nd row rugby, so my frame is large. I'd say my problem area is my stomach as my limbs carry no fat.

I'd like to trim down to about 16 stone & am spurred by both my parents having had heart attacks in the last 18 months.

I don't smoke, but I do like a drink & like to eat well. I've cut out salt & reduced both drinking, food intake & switched to diet fizzy pop (no tea or coffee).

Now I've discovered my firm offers a subsidised gym & want to join, with the aim of losing weight initially, rather than doing big weights etc. Am I best sticking to CV work like cycling or rowing, or is there a better way to go?

I've had a back problem (muscular, not bone) & slightly high B/P, but my GP sees no problems in going to a gym.

Any advice will be greatly appreciated.
 
#3
foxs_marine said:
I've cut out salt & reduced both drinking, food intake & switched to diet fizzy pop (no tea or coffee).
I'm no expert but aren't diet drinks just as bad or even worse than regular? I'd rather have a drink with sugar in than chemicals. I would try and stop drinking pop completely. Have a glass of juice (not juice drink they usually only have about 25% juice in them) for breakfast. Most supermarkets do a multi buy on them. Then drink water during the day or have green tea with no sugar.
 
#5
If you do breakfast, 1 piece of toast lightly buttered or marmite. 1 bowl porridge (a great slow burner)A healthy breakfast cereal, etc, but no fcuking meusli - thats for Euro losers and Cnuts!

Cut out fat first and foremost. Aim for 30g fat per day. Thats a bit of an effort, but 50g is easy. Look for hidden fat. It should be writen on the wrapper. Only eat it if its overall fat content is 15g or less. Be careful of curries and take aways. A shop bought individual Steak and kidney pie is 35-45g grams of fat in one hit! That doesnt leave much room for manouver for the rest of the day.
Plentyof fruit, vegetables (as much as you like) and salads, but stick to the light dressings.

Avoid 'grazing'. No biscuits with that tea or coffee. No crackers either (most contain a similar level of fat to that biscuit) Try rice cakes. They come in sweet and savoury flavours now and are only 0.2 to 2.5 grams of fat per cake, and are very filling.

High fibre cereals are good snacks too, especially late at night. I often add some dried fruit to make them less boring.

Following this diet I have lost 18lbs in just over a month, and have not felt hungry or tired at all. I still drink, and have at least once a week a curry or other take away. I don't do hardly any excercise other than waliking and on my feet for long periods during the day.
 
#6
Diet pop isn't any better. Beer makes fat accumulate around the abdomen, so it should be given up (at least for the time being). Running on an empty stomach may be difficult, since blood sugar levels are low before breakfast, so I take a teaspoon or 2 of sugar, to raise my blood sugar level. Also, only 1 cooked meal a day, and only 1 slice of bread a day.
 
#7
Hmm, upping the ante during workouts should be your current goal. A decent, high intensity 30-45 minute workout is what you should be looking at doing before changing your diet (for a start it's easier, secondly you can then after a week or two decide what foods you need when).

Something like a 5x5 compound routine (squat, deadlift, dips, pull-up) with alternating cardio sessions so lets say...
Mon- Squat, Pull-Up w/light cardio- rowing
Tue- 45 minute morning slow pace, 45 minute afternoon/night fast pace
Wed- Deadlift, Dips w/light cardio- cycling
Thu- 45 minute morning fast pace, 45 minute afternoon/night slow pace
Fri- OFF
Sat- 6 mile all out run
Sun- OFF

Of course all of this with a decent warm-up first. All I'll say about diet is that you want to focus a mix of complex and simple carbs (ie oats and dextrose) post-workout, anything else I think you could get away with just eating in moderation...no sweets, no microwavable junk, limit eating starchy foods and don't be afraid of animal fat on your beef/lamb/pork/chicken as it's a good source of fat (also, coconut oil aparently has thyroid stimulating properties, if you can find some you might want to use some on vegies or meat).

Oh, and stay away from fruit juices and smoothies, they're loaded with carbs. Also, the deal with booze is that the carlories aren't usable by the body and can only be stored. Good luck with it mate.
 
#8
Some absolute sh1te advice given above.

I'm no expert but aren't diet drinks just as bad or even worse than regular? I'd rather have a drink with sugar in than chemicals. I would try and stop drinking pop completely. Have a glass of juice
Arguements for/against sweeteners is too much of a debate. The simple fact of the matter is fizzy-drinks are loaded with glucose-fructose syrup which is vile stuff and not only high-calorie, but is associate with excess fat gain. Diet drinks rely on sweeteners such as sucralose and asparthame for their taste. While some will claim links to ADHD and such, this is mainly a worry in pre-pubescent children. If you must have fizzy pop, always have diet.

you force your body to metabolise its own supply of fat.
And force it to catabolise your muscle too. That said, I am a believer that fasted very steady-state cardio has its place, but only when other factors are addressed.

If you do breakfast, 1 piece of toast lightly buttered or marmite. 1 bowl porridge (a great slow burner)A healthy breakfast cereal, etc, but no fcuking meusli - thats for Euro losers and Cnuts!
Sorry mate, this is gash.

Cut out fat first and foremost. Aim for 30g fat per day. Thats a bit of an effort, but 50g is easy. Look for hidden fat. It should be writen on the wrapper. Only eat it if its overall fat content is 15g or less
And this is not only gash, but potential very dangerous advice.

Running on an empty stomach may be difficult, since blood sugar levels are low before breakfast, so I take a teaspoon or 2 of sugar, to raise my blood sugar level
Hi mate, the point here is that don't want to raise blood sugar. If you consume anything, it will induce an insulin response, a storage (and highly anabolic) hormone. This means that any attempt to burn bodyfat for fuel will effectively be switched off and will end up simply being a completely counter-productive exercise.
Fasted-cardio should be done before consuming anything. The only thing you should do is drink water, and black coffee, as caffeine supresses appetite, supresses insulin and has been link to releasing fatty acids into the bloodstream.
The emphasis here is on very steady cardio, as in a 45min brisk walk or very gentle cycling/swimming/x-trainer.

Oh, and stay away from fruit juices and smoothies, they're loaded with carbs
Carbs aren't the enemy. In this example though, you are right to a degree. Juices/smoothies have a lot of fructose (fruit sugars), which prodomantely get used to top up liver glycogen, rather than muscle glycogen, which once full (which is 90% of the time), will result in the overspill being stored as apidose tissue.

To the OP, let me put it like this:
To gain weight, calories in must be greater than calories expelled.
To lose weight, calories in must be less than calories expelled.
The timing, quality and amount of macronutrients and the timing, quality and amount of activity will determine overall body composition.

Why do you avoid tea and coffee?

with the aim of losing weight initially, rather than doing big weights etc. Am I best sticking to CV work like cycling or rowing, or is there a better way to go?
In regards to this comment, hit the weights as well as doing cardio. Following a decent weights programme will use a LOT of calories and even induce a decent amount of EPOC to boot. Ignore 17 year old fitness instrutors who tell you to do 100 reps on machines, do big, compound exercises with a weight you can manage 3 sets of 8-12 reps of.

Good luck mate, drop me an email for more help, I will gladly critique your routine and/or diet and point you at some reading material.
 
#9
Forgive me if this seems blunt but the honest truth is that the best way to lose weight is based on two simple principles:

1) Eat Less

2) Exercise More

Trying to follow complicated diets and fat burning training routines is just going to be demotivating and ineffective. Best thing to do is just be honest with yourself (you either ate a pie or didnt, went for a run or did not, screw eating half the pie and going for a quick jog) and just get into the right frame of mind.

Not a burn, just a good friendly kick up the ass and a reality check. Now hit the road fatty. ;)

J.
 
#10
found that the best way to lose inches was to execise every day while avoiding bread and brekkie rolls after a month was able to slide into those 95s that were 34w
 
#11
foxs_marine said:
I am looking to start a weight loss programme & would like some advice. I now weigh 19 stone 10lb on a 6' 4" frame. I used to play 2nd row rugby, so my frame is large. I'd say my problem area is my stomach as my limbs carry no fat.

I'd like to trim down to about 16 stone & am spurred by both my parents having had heart attacks in the last 18 months.

I don't smoke, but I do like a drink & like to eat well. I've cut out salt & reduced both drinking, food intake & switched to diet fizzy pop (no tea or coffee).

Now I've discovered my firm offers a subsidised gym & want to join, with the aim of losing weight initially, rather than doing big weights etc. Am I best sticking to CV work like cycling or rowing, or is there a better way to go?

I've had a back problem (muscular, not bone) & slightly high B/P, but my GP sees no problems in going to a gym.

Any advice will be greatly appreciated.
I has a similar challenge years ago through too much beer and German fast food on top of three big meals a day in the cookhouse.

Step up the Physical and eat only half what you would normally eat (use a smaller plate) after cutting out all unecessary sugar, fat, sweets, chocolate, crips, fried and junk food. If you're peckish in between, go for a run or eat fresh fruit or celery. If you're thirsty, drink water but no Squash or diet drinks.

Be patient and Good luck.
 
#12
Oh .. and stay away from your mates for a few weeks who can eat and drink as much as they like and still look loke racing snakes. Get into your new routine and then fit your socialising around your routine, not your routine around socialising!
 
#13
Giancarlo_Badass said:
foxs_marine said:
I am looking to start a weight loss programme & would like some advice. I now weigh 19 stone 10lb on a 6' 4" frame. I used to play 2nd row rugby, so my frame is large. I'd say my problem area is my stomach as my limbs carry no fat.

I'd like to trim down to about 16 stone & am spurred by both my parents having had heart attacks in the last 18 months.

I don't smoke, but I do like a drink & like to eat well. I've cut out salt & reduced both drinking, food intake & switched to diet fizzy pop (no tea or coffee).

Now I've discovered my firm offers a subsidised gym & want to join, with the aim of losing weight initially, rather than doing big weights etc. Am I best sticking to CV work like cycling or rowing, or is there a better way to go?

I've had a back problem (muscular, not bone) & slightly high B/P, but my GP sees no problems in going to a gym.

Any advice will be greatly appreciated.
I has a similar challenge years ago through too much beer and German fast food on top of three big meals a day in the cookhouse.

Step up the Physical and eat only half what you would normally eat (use a smaller plate) after cutting out all unecessary sugar, fat, sweets, chocolate, crips, fried and junk food. If you're peckish in between, go for a run or eat fresh fruit or celery. If you're thirsty, drink water but no Squash or diet drinks.

Be patient and Good luck.
Yet more bad advice! You can't tell someone to halve their calories based on so little information. Simply increasing output might be enough to initiate a caloire deficit.
Sugar-free squash is fine, diet fizzy drinks are fine per se.
 
#14
Thanks for all the tips. Is there any truth in the old saying about meal sizes "Breakfast like a king, lunch like a prince, dine like a pauper" as I tend to work the other way about?
 
#15
Be patient and treat your body with respect. Start by seeing your GP and getting a check up. Accept that losing weight (body fat) is a process that takes time if it is done in a healthy way.

Don't bother with silly diets: eat 3 balanced meals a day and snack on fruit and raw veg as often as you feel hungry.
Try and eat porridge made with skimmed milk or water - chop an apple or bannana into it if you want. Brown rice, lean meat, fish, steamed veg are all good. You need some fat to stay healthy - make a salad with olive oil and eat some nuts.

Start the exercise gently. Walking is great, walking with a back pack and moderate weight is better. If you live near the countryside use it.

If you want to avoid damaging the body try swimming.

Yoga will build core strength, flexibility, promote balance, reduce appetite and teach you correct breathing.

If you are looking for something more aggressive do the gymwork - start on light weights and high reps, when your body is more conditioned try heavier weights and low reps to build muscle mass.

If you enjoy running do that - start with a combination of walking and jogging and gradually build up. Get a few days rest between runs and invest in good running shoes.

The main thing is to do something you enjoy and to avoid injury. That way you will stick at it and get the results you are looking for.
 
#16
foxs_marine said:
Thanks for all the tips. Is there any truth in the old saying about meal sizes "Breakfast like a king, lunch like a prince, dine like a pauper" as I tend to work the other way about?
3 meals a day is industrialised, commercialised garbage and is far from optimum for human function. I appreciate not everyone has time to prepare on consume 6+ meals a day, but don't be afraid to look beyond convention.
 
#17
when your loosing the weight thingy, does the body start nibbling at the fat first or the muscle. i too could do with a bit of reshaping, however will try and follow some of the observations

cheers
 
#18
The_Rattler said:
when your loosing the weight thingy, does the body start nibbling at the fat first or the muscle. i too could do with a bit of reshaping, however will try and follow some of the observations

cheers
Impossible to say really, as genetics plays a massive role in energy substrate utilisation, and only a blood or gas analysis would give you a decent idea.

Generally speaking, low intensity, aerobic cardio (think 60-70% max heart rate) would lend in favour of fat-burning, whereas high-intensity, anaerobic cardio is sugar dependant for energy, so first looking serum-bourne sugars (from your last meal for example), glycogen and then muscle tissue via gluceogenesis if the duration and intensity goes beyond what the prior can offer.

Having said that, weight loss and fat loss are two different things, and all forms of cario have their merits. :)
 
#19
hi, your body wont stop using glycogen (its main prefered source of energy) for about an hour and a half of steady cardio work, so you need to find a type of exercise you can do regulary for that amount of time, cycling is good as it isnt as physicaly demanding to cycle at 40-50 percent of your max heart rate (to work out max heart rate subtract your age from 220 then work out 40-50percent of the number you recieve for example if you are 20yrs old max heart rate will be 200 beats per min divide by 2 gives you 100bpm and this is 50% of 200bpm).running is good as well but if you arent in shape running for an hour and a half is a bit much. (kickboxing classes are awsome workout and great fat burning as is MMA and your learning somthing at the same time...helps with the CBS ..cardio bordom syndrome).

Never exercise without having any energy on board as your body will go into survival mode and start eating the muscle tissue not fat if it has no fuel. The body works in fuel phases 1. glycogen 2. fat 3. muscle if you exercise without fuel you will bypass the first 2 stages and start on phase 3. and all this will be impaired by the lack of H2o drink lots of it prior to exercise but after exercise you will need to replace the essential electrolytes and minerals that make your body work if you dont and you just keep drinking water when you are dehydrated after exercise sure you will rehydrate but you will dillute what little precious minerals that are left in your body and this will slow your metabolism and potentialy cause cardiac arythmias (abnormal heart beats...not a good day in the regt) try to eat smaller portions 4-5 times a day insted of 3 big meals as your metabolic system cant take in large amounts of nutrients in one sitting so whatever your body doesnt need sits as excess calories and subsequently fat.
if you have any more specific questions mail me good luck.
 
#20
airborneinfection said:
hi, your body wont stop using glycogen (its main prefered source of energy) for about an hour and a half of steady cardio work, so you need to find a type of exercise you can do regulary for that amount of time, cycling is good as it isnt as physicaly demanding to cycle at 40-50 percent of your max heart rate (to work out max heart rate subtract your age from 220 then work out 40-50percent of the number you recieve for example if you are 20yrs old max heart rate will be 200 beats per min divide by 2 gives you 100bpm and this is 50% of 200bpm).running is good as well but if you arent in shape running for an hour and a half is a bit much. (kickboxing classes are awsome workout and great fat burning as is MMA and your learning somthing at the same time...helps with the CBS ..cardio bordom syndrome).

Never exercise without having any energy on board as your body will go into survival mode and start eating the muscle tissue not fat if it has no fuel. The body works in fuel phases 1. glycogen 2. fat 3. muscle if you exercise without fuel you will bypass the first 2 stages and start on phase 3. and all this will be impaired by the lack of H2o drink lots of it prior to exercise but after exercise you will need to replace the essential electrolytes and minerals that make your body work if you dont and you just keep drinking water when you are dehydrated after exercise sure you will rehydrate but you will dillute what little precious minerals that are left in your body and this will slow your metabolism and potentialy cause cardiac arythmias (abnormal heart beats...not a good day in the regt) try to eat smaller portions 4-5 times a day insted of 3 big meals as your metabolic system cant take in large amounts of nutrients in one sitting so whatever your body doesnt need sits as excess calories and subsequently fat.
if you have any more specific questions mail me good luck.
I think people will be used to me writing this now, but I disagree with most of that!
 

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