Author Topic: How to lose weight in a healthy way (merged)  (Read 52870 times)

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Offline pipboy48

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Re: Fat City: population me.
« Reply #50 on: September 13, 2005, 14:13:40 »
black coffee, Skoal straight, and Guiness on weekends.

Now I have been following a plan similar to that. My friends and I call it the vitamin beer and vitamin chicken wing plan. no Skoal though!  Thanks for all the tips. I have no problems with follow-through when I set my mind to it. I think there also might be an environmental factor at work. I live in London... A very food oriented city. We can always be quoted "Thai, Mexican, Japanese...etc."  there's always some new food to eat.  On the other side of things... when I go to visit my bud at CFB Kingston I lose weight because i'm not eating at a different place every night... go figure (It must be all that walking from bar to bar there) Anyway.. .thanks for all the tips!
Pipboy

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Re: Fat City: population me.
« Reply #51 on: September 13, 2005, 15:08:59 »
People eat junk because they are hungry. Lots of time  they are hungry because they are not getting enough protein in their diet. Try eating some lean protein with every meal and you will not have to eat  6 meals a day. Who has the time? Go to low fat milk, etc. Cut out butter on the bread.  Eat bread with fiber instead of white bread. The little things will add up and then you can have the odd dessert. A draconian diet will not last.

Offline Island Ryhno

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Re: Fat City: population me.
« Reply #52 on: September 13, 2005, 15:39:05 »
Must....smack....head....reapeatedly...ungh..ungh. Look, I don't make this crap up ok. Here's what I know, I've been kicking around gyms a long time, along the way the principles of "fitness & nutrition" struck me as interesting. Hell I've even considered doing  Kinesology or some such foolishness. In that time I've tried absoluetly everything, I'm like my own guinny pig. I've even tried NOX.

In all my reading, studying etc, I've found some simple truths. Protein is good, but not in the copius amounts that people keep suggesting, I'm a 275lb man, I lift weights intensely and I run a decent 5k, if anyone needs a lot of protein it's me. I've seen skinny boys and girls trying to ingest twice the amount I take, guess what I'm still outdoing them. Refined carbs are shitty, but tasty, who doesn't like some french fries or potatoe chips? Limit the intake of those. Fat is essential to your diet, you can't live without it and GASP some of it is good for you. People got fat by going "fat free" most fat free stuff is loaded with sugar, one of those bad refined carbs.

Now, the principle that evolved this thread, eating 6 smaller meals per day keeps you constantly full. If you're constantly full with good stuff, there is no room for bad stuff, right Mars bar! I don't care what you eat three times a day, you will still feel hunger at some point and that's where you get in trouble. I just put this stuff up here when people ask, I'm not pushing anybodys product. If people don't want to take what I'm saying that's fine. For anyone to come on here and say that what I posted was draconian is absurd. Visitor, you should rethink your approach to nutrition if you believe that 6 meals a day is draconian. Go read about some nutrition folks, it's not hard to find these days.
"A young man who does not have what it takes to perform military service is not likely to have what it takes to make a living."
-John F. Kennedy (JFK)

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Re: Fat City: population me.
« Reply #53 on: September 13, 2005, 18:15:43 »
I never said eating 6 meals/day   is draconian. "Draconian"means harsh   and usually implies severe. How could 6 meals/day   be severe? :/        I was referring to the initial poster who said he ate a lot of cookies and someone replied for him not to eat   cookies. For him to deny himself something he likes is draconian. He should   try to work cookies into his plan, as you seem to do with fries or potato chips. To each his own.

And you smack   your head unnecessarily.   To my mind a meal is different than a snack. And some people are   not in a position to   fix 6 small meals a day. Eating an apple on the fly is something else, but again, some people's jobs do not allow for that.

Secondly, if he is eating lots of carbs,   and is still hungry, he may need more protein. Personally, I had the same craving of carbs. When I upped my protein (which when analyzed, was way too low) I   lost 20 pounds   (and kept it off) and my   constant hunger went away. Eating SOME lean protein   (not copious amounts as you are referring to)   is what I suggested. You don't know what his current amount is and neither do I.   You can also get lots of   the necessary fat in your diet, esp if you are eating cookies and still cut back fat in other way. If our boy is overweight something has got to go. Switching to low fat milk, mayonnaise, etc.   is less painless than giving up   all the cookies.

 If he is really interested, he could get his diet analyzed as I did and figure out the balance of food he needs to lose weight and also   give him enough energy to do all his activities. Everyone is different.

I think a   lot of the   frustration on boards such as these occurs when people misinterpret what is said,   make assumptions and jump to   conclusions without clarifying.     

On the other hand if you would rather smack your head...



Offline SemperFidelis

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Re: Fat City: population me.
« Reply #54 on: September 13, 2005, 18:17:15 »
:threat: :skull: :threat:

We are all casualties of time

Offline TCBF

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Re: Fat City: population me.
« Reply #55 on: September 13, 2005, 18:32:37 »
Good link, short, concise, to the point info.  Thanks.

Tom
"Disarming the Canadian public is part of the new humanitarian social agenda."   - Foreign Affairs Minister Lloyd Axeworthy at a Gun Control conference in Oslo, Norway in 1998.


"I didn’t feel that it was an act of violence; you know, I felt that it was an act of liberation, that’s how I felt you know." - Ann Hansen, Canadian 'Urban Guerrilla'(one of the "Squamish Five")

Offline SemperFidelis

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Re: Fat City: population me.
« Reply #56 on: September 13, 2005, 21:23:09 »
Good link, short, concise, to the point info.   Thanks.

Tom

Your welcome
:threat: :skull: :threat:

We are all casualties of time

Offline LordVagabond

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How to lose weight before my fitness exam
« Reply #57 on: December 08, 2005, 16:40:12 »
First of all, I did a search on all the fitness threads I could but couldn't find any advice on weight loss while training for fitness exam

So, hence, this thread exists  :o

Anyways, I have applied to the forces, and have the next 5 or so months (finishing university) to get myself trained up to spec. I can do, as of yesterday, 25 pushups, 49 situps in 1 minute, and a 17:36 2.4km run. The biggest problem affecting my fitness right now is my slightly large gut (I'm not "fat," just horizontally large, but not sticking out the sides and all that jazz) and how it is impeding my run speed and endurance.

My question pertains to how to lose said gut by May, when I graduate. I have already drastically changed my diet (no more pop, less pork  :'(, more skinless chicken, whole wheat pastas and breads, etc) and I hit the gym 5 days a week with MWF getting 30 minutes in the locker room steam room. So far I haven't seen a pound of change, and that is going hardcore in the gym with multijoint exercises and a full "military set" every other day (pushups immediately to situps immediately to chin machine immediately to ab plank etc). I run a little bit (30 minutes jog to get my endurance up) 4 days of the week and then do a 2.4 km run on Friday afternoons on the track at the fitness center at University.

So... how do I lose weight and gain military level fitness?

Offline PViddy

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Re: How to lose weight before my fitness exam
« Reply #58 on: December 08, 2005, 16:57:44 »
diet, cardio, weights.

The more muscle mass you put on, the more calories you consume  keep up the exercise, you won't be drastic results right off the bat but the name of the game is to burn more calories than you consume.  Keep up the hard work, i am sure you'll get there.

cheers

PV
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Offline yammit

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Re: How to lose weight before my fitness exam
« Reply #59 on: December 08, 2005, 16:59:22 »
My advice:   I know university students are broke... but if you're serious about it - get a personal trainer.   If you provide a good personal trainer with a timeline, a realistic goal (yours is), and are willing to stick to a program (you sound like you are) - then you're laughing.

Also: You state you have a gut, but haven't referenced the rest of your body type.   There are three main types, mesomorphs, ectomorphs, and endomorphs.   I forget which is which, but essentially one is a pear, one is greek god, one is skinny.   Sounds like you might be a pear.   Greek statues and twigs can run, pears cannot run as well.

Pears can get fit for their body type, but there are limitations.   Pears are designed for ruckmarches, not running.   We had one monster of a 1CER on ROTO 7, just huge.   He was designed to ruckmarch and carry heavy things at a steady pace, and to pull tracked vehicles out of mud when a wrecker couldn't.   Running was breaking him - when the physiotherapist ordered him to do low-impact cardio (read: NO RUNNING) he was fine.   Some people are just not designed to run.

How does that help you?   Not much, I'm afraid - but I have yet to see a single recruiting centre that makes people run 2.4km.   That distance and time is a goal.   Most BMQ/SQ use the shuttle-run, and most recruiting centres use the step test.   Both are designed not to mimic a 2.4km run, but to evaluate your cardiovascular capability to run 2.4km.   Which you can.   Keep training, increase the lengths of your runs, then decrease time, and you should be fine.

Oh, and find a running partner who's a strong runner.   It's DAMN hard to stay motivated running alone.

tlm.
It's been said that God is a comedian, playing for an audience that is too scared to laugh.

Offline Have Computer Problem

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Re: How to lose weight before my fitness exam
« Reply #60 on: December 08, 2005, 17:03:27 »
Run every day but do not eat more.
And even if you stay a little bit fatty, you will become stronger and will get more endurance. It may be normal for you to be a bit fatty, its because of your metabolism. I eat like a pig for all last summer and I remained very skinny.
                                                                                                                                                                                                 Clément

Offline CheersShag

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Re: How to lose weight before my fitness exam
« Reply #61 on: December 08, 2005, 18:28:43 »
Quote
Oh, and find a running partner who's a strong runner

It also helps if she's an attractve female. No honestly! The last thing you want to do is A)Be emasculated and fall behind B)Look whimpy and stop.
Same for fitness trainers, what more motivation could you ask for on top of the forces.

Yes I know it's horrible of me to say but it's the unspoken truth.

Offline LordVagabond

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Re: How to lose weight before my fitness exam
« Reply #62 on: December 08, 2005, 19:12:44 »
Referring to body types: Back when I was 18, I was pretty much a straight line up and down if you looked at me side on. I had ripped abs (always have) and strong lats, and my shoulders are extremely well defined. I slipped a disc very slightly at a Tae Kwon Do tournament tho, and that precluded me from exercise for the better part of two years while waiting for a full bill of health from the doc. As soon as I got it, I started my jogging again, but by then I was ~260 lbs, and my endurance really suffered hard, so I lost motivation and didn't exercise again until ~22 1/2 years old (I'm just recently 24).

So, I know that I can have the body of a greek god, and I can tab like anything (I usually hike trails with buddies carrying most if not all the heavy stuff and don't usually get tired, and that's like 25 km a day). SO I guess I'm a rucker and not a runner, eh?  :crybaby: Ah well, gotta get on that running  :salute:

Offline Enami

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Re: How to lose weight before my fitness exam
« Reply #63 on: December 08, 2005, 20:07:46 »
There are actually many references to loosing weight in these threads, though I know the search option can be hit or miss at times. Look in the Training forum. Paracowboy usually has good advice. My advice would be to run more. Run at least 45 minutes 4 times a week. While weight training can boost your metabolism (which helps with weight loss), the best way to loose is through cardio activities. Get your heart rate up and keep it there for a while. Also, you say you are eating healthier, but maybe look into portion sizes. It's hard to know what the right size portion is these days, as even the most reserved restaurant portion is double what it should be. That being said, you want to make sure you're getting enough calories for you fitness routine. A book from the library (as opposed to the more expensive option of a nutritionist) could help.
Good luck.

Cheers.

Offline Beast 77

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Re: How to lose weight before my fitness exam
« Reply #64 on: December 08, 2005, 20:32:52 »
Alright here's my ever so controversial weight loss plan. I'm not a nutritionist, but it worked for me. After reading a great little book called "The no-grain Diet" by Dr. Mercola, and following his diet, I lost a lot of weight. Basically it's a low carb diet. I didn't eat any grains at all, including rice. No starchy vegtables like potatoes and corn, and absolutely no sugars including fruit and juice. I know this sounds like torture, but you get used to it, you  lose weight and you feel really good (no more sugar lows). The idea behind it is that your insulin levels are screwed up and therefore effect your metabolism, so you have to get your insulin levels under control by not eating grains and sugars. I know a lot of people will say that I'm mental, (actually a lot of people already have) but there it is. I've lost almost 80 pounds eating this way. Good luck. Oh, and the idea is not that you will eat this way forever, just till you reach your target weight.

Offline Jaxson

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Re: How to lose weight before my fitness exam
« Reply #65 on: December 08, 2005, 23:14:14 »
"My advice:  I know university students are broke... but if you're serious about it - get a personal trainer.  If you provide a good personal trainer with a timeline, a realistic goal (yours is), and are willing to stick to a program (you sound like you are) - then you're laughing."

There has been numerous threads on the benefits AND disadvantages of personal trainers, educate yourself and take the time to plan your own routine made for you.

Offline Moose

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Re: How to lose weight before my fitness exam
« Reply #66 on: December 08, 2005, 23:39:17 »
Hmm I have always wondered, drinking coffee and having caffeinated no-sugar products actually detrimental to your diet? Does it actually spike insulin levels inhibiting weight loss? Always heard conflicting things...

Offline FITSUMO

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Re: How to lose weight before my fitness exam
« Reply #67 on: December 09, 2005, 10:04:13 »
I have gone from 310 to 240, it has been a long haul and it is no where near finished.  What helped me, first off portion control, then eating 5 small meals a day, no pop, whole grains only.  I set a goal for my self, in my case doing a Olympic and 1/2 iron distance TRI( now focus is on interval and sprint type things), so that meant running, biking, swimming and weights.  My training started out with 3 runs a week, a 5k for time, a 6-9k trail run, and one long distance run, starting at 9k and building to 30k.  For the running I did the 5 and the 6-9k runs with no walking( it took time to build to that) and for the long run I did and still do a 10 min run 1 min walk thing.  I swam 3 times a week doing a 1.5k for time, a 2-4k and I had a long swim of 5-8k straight swimming.  The biking broke down to 2 trail rides for fun, and 2 road rides for specifics( ie hills, sprints, cadence etc).  The weights was basic movements with med to heavy weight.  For me on this type of training I had to eat grains( the carbs were important for the distance), but portion control is the biggest thing that changed for me. 

Enami has great advise to run at least 45 mins a day, for me I tried to do at least( very least) 60 mins of cardio a day 6 times a week.

And yes an attractive running mate helps alot, ego is such a funny thing

As was said earlier, go to the posts that paracowboy started in training.  He and all the others that have written, have great advise.  Good luck, do it smart so it stays off.

respect
FITSUMO
"you might beat me, but you will have to bleed to do it"(Pre)

arte et marte

Offline polo

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Re: How to lose weight before my fitness exam
« Reply #68 on: December 09, 2005, 10:51:29 »
Losing weight may not be what you're looking for...you sound more interested in losing adipose tissue. What you need to do is forget about how much you weigh because muscle weighs more than fat...and water more than both. Make sure you're well hydrated before you run, DO NOT TAKE CAFFIENE PRODUCTS OR HIGH CARBOHYDRATE PRODUCTS...caffiene spikes your heart rate and can be very bad to your health when doing even moderate activities, carbs (ex. chocolate bars, fruitopia) spike your blood glucose levels, this raises insulin in the blood and once all of the glucose is taken into the cells there is a depletion and the effect is TIREDNESS!!! this in both your muscles and your mind. Don't forget your brain is a muscle. Death can even occur if a human overdoses on his/her limits of carbohydrate, caffiene or fat soluble nutrients (vitamin D). Be very careful when you diet and exercise, professional advice is a MUST. The worst thing you want is to die from taking too many vitamins or a cup of coffee.
If you can't impress them with your knowledge, confuse them with you bullsh*t.

Offline polo

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Re: How to lose weight before my fitness exam
« Reply #69 on: December 09, 2005, 10:56:50 »
Oh and to add something I forgot...
Pastas and breads contain starches which are complex carbohydrates...these are important in maintaining blood glucose and insulin levels, if they are eaten in moderation. Do not overeat these but make sure you recieve a good supply to keep you going for the day, the best thing is breakfast and only a little at lunch/dinner. Don't forget whatever is not used by your body (especially complex carbs) are stored as fat.
Make sure that if you are eating pasta and breads that you counteract the oils used for cooking/buttering (don't want to clog your arteries) the best way to do this is to use vegetable based oils. Consuming others may include different fats (hydroxyginated, saturated, unsaturated, etc.)
If you can't impress them with your knowledge, confuse them with you bullsh*t.

Offline paracowboy

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Re: How to lose weight before my fitness exam
« Reply #70 on: December 09, 2005, 12:17:38 »
1) you don't need to lose "weight". Weight means nothing.
2) eat less
3) exercise more

It's not as complicated as everyone is trying to make it sound. Run farther, faster. Lift more weight, more often. Do more calisthenics. Eat less food, and ensure it's healthy food.
...time to cull the herd.

Offline LordVagabond

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Re: How to lose weight before my fitness exam
« Reply #71 on: December 09, 2005, 12:40:22 »
Well, seeing as specifics is what this thread needs, I will post my exercise routine, and you can all pick it apart :P

My goal is to raise my upper body strength (I can still only do 1-2 unassisted chin ups) and lose the flab on my body (reduce my body fat percentage).

I should also note that I take absolutely NO supplements or extra-meal vitamins (ie vitamin pills)

My breakfasts are usually high fiber with a glass or two of orange juice. I have a snack of a bran muffin (baked fresh every week by mum! :D) at around 11 am. Have something at ~2 pm, then have a supper usually ~5-6 pm which usually includes a meat (beef or chicken mostly, and both lean), veggies and two to three glasses of water (a glass will be considered ~250 mL)

Excercise:

Monday: Lower body day. 20 minutes full body stretching, upper and lower body. Leg press machine, leg curls, squats, etc. Process is 10 reps at manageable weight, then add weight, 8 reps, add weight, 6 reps, add weight, reps to exhaustion (usually 4-5). Break for 5 with stretching and hydration. Also, hydrate between each excercise machine. After this, up to track for 2 laps walking, one lap fast walk, then 30 minutes jogging with my little manboobs and not so little stomach bouncing around like a happy bellydancer. AFter 30 minutes, 2 laps walk, then to stretch mats for stretching and massive hydration (usually 500-750 mL). Back down to main weight room for any toning work I feel like, then mats for stretching, then steam room to make muscles happy  ;D

Tuesday and Thursday: pure cardio day. Stretch, then stationary bikes for 30 minutes intervalled cardio. From there, upstairs for jog as per monday, then stretching, then showers

Wednesday: Upper body day and military sets. Stretching, bench presses, free weights butterfly, overhead press, bicep and tricep curls, etc. Military set as described a few posts above. Break. Jog. stretch. steam room.

Friday: Lots of stretching, warm up 10 minutes on low impact cardio on stationary bike or elliptical trainer. Upstairs for 2.4 km run. Back down to stretch and if needed, ab work (crunch rolls, situps, ab plank, etc) then steam room.

There's my routine. Any suggestions on how to make it work better at reducing body fat?

Offline polo

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Re: How to lose weight before my fitness exam
« Reply #72 on: December 09, 2005, 12:57:04 »
Try to increase your water intake to keep things moving in your blood. If you are partaking in constant activity throughout the day plus a 20 min. workout you should consume 4 bottles. If you sit on your butt for a break day 2 bottles is okay. Drink mineralized water though, demineralized can pull your minerals out of cells to balance (osmosis).
If you can't impress them with your knowledge, confuse them with you bullsh*t.

Offline LordVagabond

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Re: How to lose weight before my fitness exam
« Reply #73 on: December 09, 2005, 13:47:56 »
I drink, on average, 4-6 liters per day, and on some days up to 8 liters. And it's water straight from the taps (because I have my own water bottle that I keep refilling) so it has all the goodies in it :D

Offline polo

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Re: How to lose weight before my fitness exam
« Reply #74 on: December 09, 2005, 14:04:47 »
Sweet deal, keep it up. You should have no problem with your fitness if you exercise and eat properly. Good luck! :)
If you can't impress them with your knowledge, confuse them with you bullsh*t.