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Let's get healthy! |
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dishyisback
Champion Joined: 21 Oct 2014 Status: Offline Points: 1874 |
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Posted: 29 Dec 2014 at 10:52am |
Someone mentioned we should have a weight loss topic, not a bad idea, but why just weight loss, how about any health goals we have? Can ask for advice, encouragement etc.
I'll kick it off, I want to get to 100kg by the start of the AFL season, so about the start of April. Only about 13 weeks away so would need to go just over 1kg a week (I'm about 115 now), probably a big ask, but hopefully I get close. Just went to the pool for a session, had planned to do somewhere between 1000-1200, hit the wall at 800, was short of a run thats for sure! But least I got there and did it. Plan to have a 20 min run this afternoon followed by 10 mins of interval boxing. Planned to take an extended break from alcohol in new year, but have decided to start that early, New Years isn't a big night for me anymore anyway, will just spend it with the kids so I won't miss a beer or two. Going to try stay of it until round one of the AFL, Lions v Pies at The Gabba, might let my hair down that night if I've reached my goal...
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Gay3
Moderator Group Joined: 19 Feb 2007 Location: Miners Rest Status: Offline Points: 52023 |
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There's a really long running thread already, along these lines that if you've the time, might get some interesting tips from, along with the usual rubbish these threads tend to attract
Found it, Go Health http://forum.thoroughbredvillage.com.au/go-health_topic43098_post798800.html?KW=health#798800 |
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Wisdom has been chasing me but I've always outrun it!
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ExceedAndExcel
Champion Joined: 20 Dec 2008 Status: Offline Points: 16246 |
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Forget going stupid with exercise, just cut out all the gelati you no doubt shove down your gullet. It's 90% diet.
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acacia alba
Champion Joined: 30 Oct 2010 Location: Hunter Valley Status: Offline Points: 41547 |
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E&E. I think eating healthy keeps you from piling it on, but if , like me, you have already piled it on, just healthy eating wont budge it without some form of exercise, I find. You need something to shift it once its there .
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animals before people.
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ExceedAndExcel
Champion Joined: 20 Dec 2008 Status: Offline Points: 16246 |
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Not my experience at all. There was a time I was up around the 110kg mark many years ago. Simply eating well saw me lost 15kg in about 6 months. Ask any trainer and they will tell you it is majority your diet. People go out and smash a workout and then smash a cheeseburger thinking they've wasn't it. Wrong. Save your money on the trainer and just eat properly and you will be fine. Once you're eating right then perhaps a little training will help you tone up but its a waste of time if you're still eating poorly.
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Browndog
Moderator Group Joined: 30 Oct 2009 Location: Brunswick Hds N Status: Offline Points: 35559 |
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It is a very simple equation on the principle of energy in, energy out.
You calculate from your present weight and activity level, how many calories your body requires to maintain it's current weight. There are plenty of charts and calculators available online. You then adjust down your energy intake whether it be from food or exercise at a rate of 7000 calories per kilogram of weight loss. As your body weight decreases you recalculate your intake requirement and adjust your activity and food intake again. The lower your bodyweight gets the harder it gets because your intake starts to target a low base. Fat burning becomes more difficult and energy intake goes lower still to keep losing
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dishyisback
Champion Joined: 21 Oct 2014 Status: Offline Points: 1874 |
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Yes diet is more important as most people get exercise with just everyday life, but working behind a desk all day I need to get out and do some, plus it helps your mental state. I noticed a huge difference in my shoulders etc from swimming plus its nice knowing your fit enough to keep up with the young ones
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Fiddlesticks
Champion Joined: 31 Dec 2012 Status: Offline Points: 49975 |
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I'm going away soon..yes yes hilarious replies...but I plan on getting some serious exercise done in this time to reignite my old love of flexibility and clear thinking, lots of sand work on the beach and tons of swimming in the ocean and body surfing...it's no fun keeping an exercise routine down in the city, it's harder than you think. So to the coast we go for some fresh air and health...
when at my peak ( appprox 70kg) which was several years ago now, my breakfast was a black coffee and one slice of multigrain toast with vegemite, the only other meal I would eat for the day would be a serving of crumbed or grilled fish on top of white jasmine rice and a handful of steamed veg like snow peas or carrot. I ate like this for years and was incredibly well and healthy, but I was combining it with running 5klm everyday and doing yoga 3 times a week in the evening. Never been a drinker but have smoked in between bouts of healthiness, but now non smoker and non drinker, and one or two coffees a day max. |
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Panspermia.
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dishyisback
Champion Joined: 21 Oct 2014 Status: Offline Points: 1874 |
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I have no doubt if I still lived in city I would still be as big as I was or bigger! Beach Sprints, get tired even thinking about them
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Geraldo
Champion Joined: 14 Jan 2014 Location: Kent, England Status: Offline Points: 5818 |
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This is what I did the time I most successfully lost weight. Don't ask me why I haven't done it on other occasions too, because I don't know.
For a bloke, stick to 1500 calories a day. You'll probably have a blowout once a week, but don't worry about that. Should easily lose 2lbs a week, more in the first couple of weeks, but that is usually glycogen and water, or sumfink like that. Buy a calorie counter book, and write down how many calories you are consuming. I drink quite a lot of tea, so I'd usually enter a pint of milk at the start of the day. (From memory a pint of skimmed is 180 calories, semi-skimmed 280, normal 380, or sumfink like that. Just saying that as a for instance.) Buy a pair of kitchen scales too, if you don't have one, for weighing foods. |
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TBV - where it is the Silly Season all year round.
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Geraldo
Champion Joined: 14 Jan 2014 Location: Kent, England Status: Offline Points: 5818 |
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TBV - where it is the Silly Season all year round.
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dishyisback
Champion Joined: 21 Oct 2014 Status: Offline Points: 1874 |
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As Browndog says it gets tougher the more you lose, that's what I'm finding now, so a blowout over Xmas probably wasn't such a bad thing, I have heard that blowouts can help kick off weight loss again..
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Geraldo
Champion Joined: 14 Jan 2014 Location: Kent, England Status: Offline Points: 5818 |
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Once the weight loss slows down, start exercising more. You'll have to exercise more eventually anyway when you've reached a "stable" or target weight or else it will come back on.
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TBV - where it is the Silly Season all year round.
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LR80
Champion Joined: 06 Feb 2013 Location: Sydney Status: Offline Points: 9183 |
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I would go for a 1 hour morning walk first thing in the morning. Then monitor your calories and start calculating everything. Make sure you have a calorie deficit of 500 based on your age and current weight. Drink plenty of water to ensure you aren't carrying any "water weight". Water also supresses your appetite. Cut down on sugars and if you have them make sure its in the morning. Cut out alcohol and if you have sodas make sure its diet variety.
If you follow that method you should be dropping 2kgs a week at a minimum. |
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Browndog
Moderator Group Joined: 30 Oct 2009 Location: Brunswick Hds N Status: Offline Points: 35559 |
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This is a very handy calculator
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jujuno
Champion Joined: 25 Jan 2010 Location: Coasting Status: Offline Points: 36545 |
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generally this is sound advice...however diet drinks lure people into drinking more...and there ARE calories in them... my husband was very heavy until I had him stop drinking diet coke, replacing it with water in Summer and tea in Winter...also put a ban on those dreaded potato crisps, which are addictive and very fattening ... I cut his sugar and starch to minimal levels, stepped up water and tea (a natural diuretic) ..then we would go and play golf for four hours in 30 degree weather...pulling buggies...stripped the pounds off...he lost twenty kilos doing it...(then I got pregnant and HE ate for two..put it all back on..) my philosophy has always been: if you cheat and eat, you move the feet...in other words, earn the right to have an indulgence by extra exercise...any exercise... swimming won't actually cause you to lose weight...(it actually triggers hunger and because you are not building body temperature in cold water, it doesn't burn a lot of calories)...but swimming is a great aerobic exercise, arm-muscle toner and mental refresher...so the more you do, the better you feel... the question always is: do you need all that extra food or are your taste buds overriding common sense...? |
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Desert War, Rain Lover, Latin Knight, Hay List, Mustard...my turf heroes...
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Whale
Champion Joined: 01 Jun 2009 Location: St Kilda Beach Status: Offline Points: 38719 |
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activity before breakfast helps to get the metabolism going and promotes weight loss, IMO |
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Whale
Champion Joined: 01 Jun 2009 Location: St Kilda Beach Status: Offline Points: 38719 |
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never sit for more than 1 hour without standing up and walking around. Try working behind your desk standing |
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subastral
Champion Joined: 28 Jul 2011 Location: Melbourne Status: Offline Points: 34887 |
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Would rather be dead than miss out on the good things in life. Each to their own, but some of your calorie counting and banning certain things sounds like hell to me.
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jujuno
Champion Joined: 25 Jan 2010 Location: Coasting Status: Offline Points: 36545 |
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you don't have to ban them if you earn them... I love exercise so never worry if I want to eat something good...but then I've always preferred coleslaw to cake...chops instead of chips... prawns before pizza... and cereal is only good for horses... |
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Desert War, Rain Lover, Latin Knight, Hay List, Mustard...my turf heroes...
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ExceedAndExcel
Champion Joined: 20 Dec 2008 Status: Offline Points: 16246 |
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So does a heart attack. |
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Whale
Champion Joined: 01 Jun 2009 Location: St Kilda Beach Status: Offline Points: 38719 |
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as I posted in another thread the 2/5 diet is the easiest way to lose weight without disrupting things much at all.
and has other health benefits |
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ExceedAndExcel
Champion Joined: 20 Dec 2008 Status: Offline Points: 16246 |
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Agree. I went from eating garbage and getting to 110kg (not obese as I'm 6'4 but well beyond what I would like to be) to eating regular healthy meals and the weight just fell off. Healthy diet to lose weight, exercise to tone up. |
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jujuno
Champion Joined: 25 Jan 2010 Location: Coasting Status: Offline Points: 36545 |
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would Macca appreciate these other health benefits...? |
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Desert War, Rain Lover, Latin Knight, Hay List, Mustard...my turf heroes...
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Whale
Champion Joined: 01 Jun 2009 Location: St Kilda Beach Status: Offline Points: 38719 |
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no, what Macca wants is a miracle not a health benefit
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subastral
Champion Joined: 28 Jul 2011 Location: Melbourne Status: Offline Points: 34887 |
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Not bad from you..... |
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maccamax
Champion Joined: 18 Jun 2010 Status: Offline Points: 41473 |
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All About fitness.
I did 100 push ups this morning before I realised me Sweetheart went home last night. |
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acacia alba
Champion Joined: 30 Oct 2010 Location: Hunter Valley Status: Offline Points: 41547 |
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i think i need a miracle .
so come N Y and all the food is gone from the Christmas indulgence , i will try and start eating healthy. where are you going Fiddler ? north or south coast ?
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animals before people.
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jujuno
Champion Joined: 25 Jan 2010 Location: Coasting Status: Offline Points: 36545 |
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1st meal after NY, AA...
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Desert War, Rain Lover, Latin Knight, Hay List, Mustard...my turf heroes...
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jujuno
Champion Joined: 25 Jan 2010 Location: Coasting Status: Offline Points: 36545 |
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Desert War, Rain Lover, Latin Knight, Hay List, Mustard...my turf heroes...
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