Losing Weight

[Bahumat]

Never understood why people who are new to cycling go out and spend £800 on a bike.

One of my mates has just taken up cycling. He bought a bike from Tesco for £40 (half price). Its a bike ! OK so it doesn't weight 4 grammes and have tires the width of a pencil, but its a bike. It does the job. He's delighted with it.

My bikes hand built so it's great build quality. It's light and has great a lifetime guarantee...plus it looks awesome!

 

[Bahumat]

Honestly I would say you are the perfect weight for your height, I say don't worry, not until you are in your 30s anyway

I'm 6 foot 4 and 17 stone but not fat, I'm just hefty, big boned some may say

It's just a bit frustrating as I dont enjoy moobs. Plus when I go shopping for tshirts etc I am too big for a Medium, but too small for a Large.

 

[Trem]

It's just a bit frustrating as I dont enjoy moobs. Plus when I go shopping for tshirts etc I am too big for a Medium, but too small for a Large.

If you are in medium then you are officially too skinny.

I have ordered my suit for my wedding and my chest is 50 inches and collar is 19 inches. I am in XXL t-shirts

You really don't need to lose weight by the sound of it luv.

 

[Huntingtons]

by the way guys, if youre trying to drop weight, dont fall into this "dont eat fat" bull shit.

i cant actually believe how much its marketed now. youve got adverts trying to shove zero fat food in your face on every channel. the question i ask is WHY?

simply put, if you dont eat fat you die. why the fucking hell would you not eat it? even forgetting that little fact, what problem is caused by eating undamaged fats?

it wouldnt suprise me soon if they brought out fat free butter, fat free cheese and fat free lard. everyone eating fat free foods will eventually drop dead and we can stop having this shit shoved in our faces.

except for the very obvious choices of life style illnesses and whatnot. the chances that you get perfect amount of fat from your daily eating habbits (if they are normal and you're not fat as bahu, har har). Zero Fat in certain products sure isnt stupid - they have removed the industrial-altered fat from their product which is good and you can get that fat from eating something different. as long as you dont go no-fat diet its all good.

 

[Vladamir]

lol 2 stone of what?!? you have nothing on you to begin with!

14st12 > 12st11

 

[Morphius]

I'm a pathetic 11st, I lost so much weight whilst in Ecuador. I was doing conservation work involving walking up mountains and such so did loads of cardio for weeks eating a diet of almost solely vegetables :<

I have to put back on a lot of weight before the start of the rugby season or I'm gonna get walked over. I'm chugging down so many protein supplements (Whey), it's killing my wallet!

 

[Aoami]

I have a BMI score of 21.5 but i still have m00bs

 

[Zita]

I have a BMI score of 21.5 but i still have m00bs

I have a BMI of 29, and I dont ololol

 

[megadave]

i cant gain weight for shit

you lucky fat bastards

 

[tris-]

join the fucking club dave.

even the mega munchie zergs dont do fuck all for me.
i eat shit loads and a week later i weigh less even though ive eaten more than the previous week.

its a fucking ironic situation though i can tell you. ive lost 8 stone or something and now i cant put the mother fucking shit back on my fucking self.

for fuck sake.

 

[tierk]

When i moved to Qatar i was a healthy 79kg's and in the space of 11 months i went up to 110 kg's. I have recently started a diet of fish - grilled - and veggies - steamed. I have not lost any weight but i have not gained anything either.

I went on vacation a couple of years ago and managed to get back to 90 kg's in three months from 110 but literally put it striaght back on again when i got back to Qatar. It sad.

Its not the first time i have balloned up like this either, when i got married at age 22 i went from 70kg's to 96kg in 6 months and then i had to work the bugger off took me over 18 months to get back to my healthy weight, using a bicycle and footie everyday. Works a treat until you get hit by a car.

 

[TdC]

I had something like that when I started working my current job (and quit smoking). Went from 75 to 105kg. Currently 88 and about to get on the bike for a 60km ride. Course have a gut full of beer from last night's revelry, but there you go

 

[Laddey]

I eat shit loads but seem to stay the same way.

I used to be concious of it but as i got older i put on weight but now stay the same. I don't mind though, i guess i could put it on with abit of advice and diet plan etc!

 

[Zenith]

join the fucking club dave.

even the mega munchie zergs dont do fuck all for me.
i eat shit loads and a week later i weigh less even though ive eaten more than the previous week.

its a fucking ironic situation though i can tell you. ive lost 8 stone or something and now i cant put the mother fucking shit back on my fucking self.

for fuck sake.

Trying to gain weight by eating unhealthy food or shitfood is the most stupid thing one can do really, and note a healthrisk.

Eat more calories, like pasta, potatoe etc. Eat healthy but more and you'll gain

 

[tris-]

Eat healthy but more and you'll gain

which is exactly what ive been doing.

 

[Ezteq]

lol have you seen the ammount proper atheletes eat? its like 5 chicken beasts, 3 tuna steaks , 12 egg whites and thats just for brekkie!

i'm seriously wondering why evolution played such a cruel trick on people i mean guys cry out to put weight on chicks cry out to shift it off and then you get skinny people going "oh yeah i eat soo much but never put any weight on" then some poor chubby sod walks past a chip shop and breathes in too deeply and puts on 3 stone lol.

i have to lol @ you guys saying aargh im 11 stone hehe that was my weight when i was a chubber (11.5 tbh) i could have soo taken you in a fight!

I cant really think of much advice about putting weight on but have you tried those proyein drinks? i hear theyre supposed to be a good way to bulk up, and there is stuff like complan as well which you can drink through the day for extra vitimins and minerals if you are hitting the junk food, cheese is a good way to put on weight...toasted cheese sangers with bacon and mayonnaisse Oo

brb!

 

[tris-]

then you get skinny people going "oh yeah i eat soo much but never put any weight on"

most of the time these people are over emphasising how much they actually eat.
if they ate enough, then assuming each one of them doesnt have a genetic illness, they would put on weight.

i know a lad whos about 6ft1 and 10st and he says "oh i eat shit loads all the time". when i ask him he has a pint of milk, a packet of crisps and then what ever his mam cooks him for tea.
ive eaten countless meals with him but ive never seen him finish a single one.

 

[Ezteq]

lol there was this chick in my class at college and she was skinny with a capital Sk, anyhoo she'd "unpack" her stuff for class, books pens, fizzy coke bottle sweets ,sherbert, crisps, cookies everything lol anyhoo i suspect she was only doing it as an attention thing like "omg look how tiiiny i am but look at all this junk i eat, man im soo cool" i doubt she ate anything for the rest of the day lol.

 

[tris-]

anyone can be skinny and eat junk food.

its not going to be too healthy mind.

you could easily lose weight just eating crisps and chocolate.

 

[Jarakin]

Right guys, I'm getting married in May next year and I want to lose a bunch of weight before then, and need some help! I'm 15 1/2 st. atm, I've lost about half a stone in the last 2-3 months by switching my diet from bung in the oven meals to actually cooking stuff for myself, so that's one transition i've made that I'm happy with, now I want to stop being a lazy c*nt and do some exercise on top of this!!

The Mrs. bought Wii Fit, which I've used and while it's great fun, I honestly don't think it's going to help me shed the weight that I want in the timescale that I have. I've been reading through this thread and the Interval Training method sounds right up my street, 3 times a week for 30-60 minute sessions sounds so feasible and sounds like I can fit that in around my current lifestyle relatively comfortably.

First of all, we have crap equipment and I don't have the space nor the cash to splash out on better gear. We have an exercise bike which has a variable scale of difficulty, but the display is knackered, so can't program anything in for timing etc. which is a bugger. I'd quite like to use this anyway as I really don't fancy going out jogging/running which is the only alternative that I can see. So, anyone got any tips on the best way to use the bike and/or recommend some training regimes?

I'd also mention that currently i'm currently relatively unfit at anything much beyond fast walking/slow jogging speed, although I have quite powerful legs (back from my Rugby days) and suffer from asthma (not least of which is exercise induced).

Any help/advice/guidance/comments would be much appreciated!

Cheers!

J.

 

[tris-]

add in more exercise untill you start losing weight, simple. dont lose it too fast or youll get saggy skin all over the place.

alternatively you could just keep eating less untill you start losing weight.

if youre already upto the max amount of exercise you can fit in, its time to reduce portions. reduce your food down by a fifth or so and see how it goes. not losing? reduce again or make time for more exercise.

you could probably lose half a stone a month if you stick at it and aim to lose about 2lbs a week on the scale.

 

[Iceforge]

Right guys, I'm getting married in May next year and I want to lose a bunch of weight before then, and need some help! I'm 15 1/2 st. atm, I've lost about half a stone in the last 2-3 months by switching my diet from bung in the oven meals to actually cooking stuff for myself, so that's one transition i've made that I'm happy with, now I want to stop being a lazy c*nt and do some exercise on top of this!!

The Mrs. bought Wii Fit, which I've used and while it's great fun, I honestly don't think it's going to help me shed the weight that I want in the timescale that I have. I've been reading through this thread and the Interval Training method sounds right up my street, 3 times a week for 30-60 minute sessions sounds so feasible and sounds like I can fit that in around my current lifestyle relatively comfortably.

First of all, we have crap equipment and I don't have the space nor the cash to splash out on better gear. We have an exercise bike which has a variable scale of difficulty, but the display is knackered, so can't program anything in for timing etc. which is a bugger. I'd quite like to use this anyway as I really don't fancy going out jogging/running which is the only alternative that I can see. So, anyone got any tips on the best way to use the bike and/or recommend some training regimes?

I'd also mention that currently i'm currently relatively unfit at anything much beyond fast walking/slow jogging speed, although I have quite powerful legs (back from my Rugby days) and suffer from asthma (not least of which is exercise induced).

Any help/advice/guidance/comments would be much appreciated!

Cheers!

J.

Let me cap this and bold it for you:

YOU NEED RESISTANCE TRAINING TOO!!!

Alright, now that is done, you are saying you got shit all equipment; Fine, well, do bodyweight excercises and superset some lower body and some upper body workouts.

Try and do 3 different supersets 3 times each week

1 superset = 1 set of lower body and 1 set of upper body
1 set = 10-20 repetitions of an excercise.

Alright, that was a bit wee technical, but you want to get fit for your weeding and I won't mind spending some time explaining some more here to help you out, so here goes:

A lower body excercise is, as the name suggest, a workout targetting your lower body, and then you can figure out what upper body means, and usually you will get taught to do just normal sets, which is like 10-20 push-ups, then rest for 30-60 seconds, then 10-20 push-ups again.
When you superset, you combine 2 workouts, so push-up is upper body, and a body squat is lower body, so you could be doing 10-20 push-ups, then without resting you do 10-20 body squats and then you rest 30-60 seconds and do both again. Once you done it 3 times (30-60 repetitions of each total), you move on to the next superset.
This makes the workout go quicker and makes you burn and sweat more, which I guess is right up your alley, because you sound like a bit busy guy!
Switch workouts ones in a while; Doing the same workouts every week will get boring!
And some weeks, you might want to do circuit training instead, as it is good to switch between the two!
Circuit training is where you instead of doing sets or supersets, you plan out a list of workouts, like this:

Push-ups
Squat
Pull-ups (or an alternative)
Lunges
Burpees
Plank
Hip Bridge
Superman

Then you do either a number of reps of each (15-20 of the easier ones, 10-15 of the harder ones), and you do all reps for Push-ups, rest 30 sec, then all reps for Squat, rest, Pull-ups, rest, etc etc, completing 1 circuit, then rest 60 seconds and do a new circuit, OR you do a set time of each, like 30 seconds of pushups, 30 seconds rest, 30 seconds squat, 30 seconds rest, etc etc.

And again, I know some people have dished it before, but going to point you at it too, because week 1 and 2 are complete SuperSet Bodyweight workouts which can show you some upper and lower body workouts to use. follow links to week 1 and 2 here.
*The other week also contain excercises you can use without extra equipment, you just got to search around for it. Also, some Supersets consists of 2 core workouts, which is also good to do a superset off, so perhaps 2 supersets of lower/upper and 1 of 2 core each week

Remember, you do resistance training BEFORE you do Cardio/Interval, you might want to use your excercise bike to warm up, doing 1-2/10 difficulty for 1 min, incease difficulty by 1 for 1 min, then increase for another, etc, for 5-6 minuts, just to get your body warmed up.

Or you can do it on different days if you got the time for it, like do Resistance training monday, interval tuesday, resistance wendsday, interval thursday, resistance friday, interval saturday, rest totally on sunday!
Or, if it suits your better, do Resistance followed by Interval training on Monday, Wendsday and Friday, and rest the other 4 days of the week (or do low intensity cardio to increase results, just remember to have an entire days rest each week)

Remember, never starve yourself!!!!! Starving yourself will make your body go into starvation mode, which is highly undesired! And also keep yourself hydrated at all times!

Like workout out to music? Download the free gift here (usually it requires signing up for newsletter, but the link works anyway). The gift contains a pdf with information (not read it, not sure how good it is) and a MP3, which is great for when you do interval training on the bike, as a voice tells you when to crank up the intensity and when to cool down! Just remember you need to warm up BEFORE you start the MP3, as it is right on to the interval training.

EDIT: Also, great you can't do programs on it, as long as you can crank the intensity up and down! You don't have to follow any 100% strict formula for results, you can also just do interval training the "natural way", so to speak, in which you bike easy, getting warm, crank it up to a high intensity and sprint as fast as you can for as long as you can without it starting to hurt, then lower it and go easy until you feel ready for another sprint.
If you had it programmed for a 30/90 schedule, you would HAVE to follow it, don't be afraid to end an interval early if you start feeling any pains whatsoever, listening to your body is important during workouts!

 

[Iceforge]

Almost forgot the reason for why you need resistance training!

This is actually a very big problem for getting in shape and a trap many people fall into all the time due to all the fad diets out there, which tells you to just eat healthy according to their program and you will get skinny!

True, you can drink protein shakes and not eat and then loose a bunch of weight quickly; Great.
BUT, the problem is that you loose weight consisting of both fat and muscle tissue.

And your muscle tissue is what burns away calories day to day
So, lets say you got a person who weights 100kg, consisting of 50kg muscle and 50kg bones, fat, water, whatever else there is in the body.
You loose 30kg!
You now consist of 40kg muscle and 30kg of all the other stuff and you stop dieting and go back to eating what you did before.
You will gain fat quicker than before (burning 20% less than before as you got 20% less muscle tissue), you quickly end up on the same weight as before, but now it is 40kg muscle tissue and 60kg of everything else. New diet without excercise and you hit 35kg muscle and 65kg everything else, and so it continues and you get worse of each and every time.

Incorperate resistance training and you build up some muscle at the same time, so you will burn more and more all the time, instead of less and less.

 

[Jarakin]

Thanks heaps for the time and effort you've gone to with your reply there mate, much appreciated and +rep'd! Cheers for the explanations as well, it makes a load of sense. Gonna get cracking on this new regime, I'll keep ya up to date with results and fire off questions if I have any!

I guess my first question would be - what would be the best time of day to do this? My working week is really limited due to the fact I leave the house at 8 and don't get back home til 6.15-30.

Should I squeeze time in before food? I hate eating late so I usually get cracking with cooking as soon as i'm home (if the missus hasn't already started) and am usually finished eating around 7-7.15. Obviously exercise on a full stomach doesn't sound ideal, but time needs to be taken to prepare food too, so if I squeezed in exercise before food, that'd push it to around 8pm - wouldn't make my other half too happy!!! So I guess 8-9 is my window of opportunity. I tend to go to bed ~11 most nights, this wouldn't be exercising too late would it?

As for the actual exercise, do you think a schedule of 30 mins resistance training/30 mins interval training 3-4 nights a week would work? Or is it better to seperate it and do 6 nights of 30 mins per night alternating between interval/resistance?

Cheers!!

 

[Iceforge]

Thanks heaps for the time and effort you've gone to with your reply there mate, much appreciated and +rep'd! Cheers for the explanations as well, it makes a load of sense. Gonna get cracking on this new regime, I'll keep ya up to date with results and fire off questions if I have any!

I guess my first question would be - what would be the best time of day to do this? My working week is really limited due to the fact I leave the house at 8 and don't get back home til 6.15-30.

Should I squeeze time in before food? I hate eating late so I usually get cracking with cooking as soon as i'm home (if the missus hasn't already started) and am usually finished eating around 7-7.15. Obviously exercise on a full stomach doesn't sound ideal, but time needs to be taken to prepare food too, so if I squeezed in exercise before food, that'd push it to around 8pm - wouldn't make my other half too happy!!! So I guess 8-9 is my window of opportunity. I tend to go to bed ~11 most nights, this wouldn't be exercising too late would it?

As for the actual exercise, do you think a schedule of 30 mins resistance training/30 mins interval training 3-4 nights a week would work? Or is it better to seperate it and do 6 nights of 30 mins per night alternating between interval/resistance?

Cheers!!

The time of the day does not matter that much. Sure, there are some times that are more ideal than others and will boost it a bit, but the important thing is that you get moving! Preferably you should not eat at least 30 minuts before you excercise; Not something I got any documentation on, just I too prefer not working out on a full stomach as I feel I get tired much faster when full than if I wait a bit first.

It is actually ideal that you do both trainings together, and stick to 3 times a week in the beginning.
The problem is, if you are new to training and working out, meaning you are out of shape, your recovery time will be high. That bad news about that is that if you give yourself fully to the resistance training, you will have to wait quite a while to gather the energi to perform fully during the interval training. Thats why I put my training on different days, besides it gives me something to do each day which makes it harder to do a "I'll do it tomorrow" excuse to oneself.
So, you should not count on being able to do 30 minut resistance training and 20 minuts interval training in the space of an hour (interval training doesn't take 30 minuts, in the start it might only take 15 minuts for you!)

The good news is, you don't have a "must reach this point" ahead of you; You just want to loose some weight and be more fit for your wedding, which is in May and we are now in August, giving you at least 8 months of time, so if your recovery time is so long that you can only do 2 intervals of 30 seconds (meaning a total of 12½min interval training(5min warmup, 30sec high intensity, 90sec active recovery, 30sec high intensity, 5 min cooldown)) after your resistance training is complete, that's fine!
You recovery time will increase like you wouldn't belive if you make sure to challenge yourself.
I finished my first 4 weeks of training this Sunday, and besides having lost 8kg during the month (13kg total since 1st of june) I have increased my health so much.
I often sound myself sweating all the time when working during the night and finding it extremely hot. Now my co-workers complain while I nearly don't sweat; In the start I felt spend for hours after a workout, now it takes about 10-15 minuts and I feel energized to take another round if I had too (not that I necessarily could, but I feel like I could).
And almost best of all, have a pair of nice dress pants I could not fit for my parents 25th anniversiry 2½ years ago, which slipped on nice and easy when I tried them on friday A wee bit tight, meaning I wouldn't want to walk around in them for hours, but fit they did

But to get back to your question, it is good enough that you do resistance followed by interval training 3 times a week, and I honestly don't know if you would get better or worse results by splitting it up doing workout 6 times a week switching between resistance and interval training each day, which is what I do. If you are able to perform a lot during both when doing them the same day, I would say that is actually the best according to my understanding of it, but if you, like I did in the beginning, feel totally wasted after the resistance training and your interval training ends up being a half-assed job due to it, then it might be better splitting them up. If you can't find the time unless it is on the same day, it is definitely better to just do what you can fit into your schedule.

 

[~Latency~]

found this thread veeeery interesting, except for the fact that i have no idea what anyone's talking about with the excercises >:|

i'm 6 foot and weigh around 85kg... i eat healthily but not ridiculously over-healthy (i rarely eat takeaways, less than once per week...) my diet is usually pretty samey, eat fresh fish a couple of times a week, steaks, vegetebles & fruit everyday.. no microwave food and i snack on seeds/vitamin c,e,whatever bars.

seem to have put a stone on in the last 6 months, havn't noticeably changed though..bigger gut i guess due to the ridiculous amounts of cider that i drink(strawberry cider anyone?!)

what i want to do is tone up a bit... i'm athletically built, in good fitness (cycle quite a lot and goto the gym... have a membership)

the thing is, my gym card is my mates but i use it every other day (not naming gym!) as i didnt get trained i have no idea of any kind of structure for the machines etc.. usually do a bit of jogging, stretch.. then do random things like whatever i can be bothered to do.. so i need a bit of help.. read through the head but it makes my head hurt :[

anyone got a bit of time to suggest somekind of workout plan? would be much appreciated..


p.s i hate laddey

 

[Iceforge]

found this thread veeeery interesting, except for the fact that i have no idea what anyone's talking about with the excercises >:|

i'm 6 foot and weigh around 85kg... i eat healthily but not ridiculously over-healthy (i rarely eat takeaways, less than once per week...) my diet is usually pretty samey, eat fresh fish a couple of times a week, steaks, vegetebles & fruit everyday.. no microwave food and i snack on seeds/vitamin c,e,whatever bars.

seem to have put a stone on in the last 6 months, havn't noticeably changed though..bigger gut i guess due to the ridiculous amounts of cider that i drink(strawberry cider anyone?!)

what i want to do is tone up a bit... i'm athletically built, in good fitness (cycle quite a lot and goto the gym... have a membership)

the thing is, my gym card is my mates but i use it every other day (not naming gym!) as i didnt get trained i have no idea of any kind of structure for the machines etc.. usually do a bit of jogging, stretch.. then do random things like whatever i can be bothered to do.. so i need a bit of help.. read through the head but it makes my head hurt :[

anyone got a bit of time to suggest somekind of workout plan? would be much appreciated..


p.s i hate laddey

Pft, okay, I'll make it easy then!

DO NOT DO ANYTHING ELSE IN YOUR GYM BEFORE THIS!
I mean it! Do not go 30 minuts on a bike or something first! You should always, ALWAYS do resistance training before cardio EXCEPT for the 5 minuts warm-up!

Do this circuit 3 times each week with atleast 1 day between each run! You can do Cardio afterwards (perhaps Interval, but if you want old-fashion cardio, thats fine too!)
Or you can do your cardio on the days between you repeat this circuit

Get on a cardio machine for 5 minuts! Start low intensity
Go at 2 of 10 intensity for 1 minut
Go at 3 of 10 intensity for 1 minut
Go at 4 of 10 intensity for 1 minut
Go at 5 of 10 intensity for 1 minut
Go at 6 of 10 intensity for 1 minut

Stretch out! Don't do long stretches! Do 4-5 seconds, release and shake and do 4-5 seconds again 3-4 times on each stretch excercise! Doing long stretches can increase the build-up of acids (which is what you want to remove when stretching out)

Go find dumbbells and a pull-up alternative machine if needed!
Do this circuit (details about each excercise below):

30 seconds of push-ups
30 seconds rest
30 seconds of Squats
30 seconds rest
30 seconds of Pull-ups
30 seconds rest
30 seconds of Lunges
30 seconds rest
30 seconds of Dumbbells Shoulder press
30 seconds rest
30 seconds of Burpees
30 seconds rest
30 seconds of Superman
30 seconds rest
30 seconds of Plank
60 seconds of rest and then repeat all excercise for a total of 2 or 3 circuits (depending on fitness level)

Push-ups: Start out easy! If you are out of shape, do knee push-ups, keeping your body straight! You want to focus on upper body, so doing them on your knees instead of your toes is fine! Try to increase difficulty from week to week by going from Knee push-ups, to standard push-ups, to exploding push-ups to spiderman push-ups

Squats: Stand up straight with your legs shoulder width apart, bend your knees down, as if you was sitting down, making sure your knees don't bend further forward than your shoulders. Keep your back straight (this does NOT mean your back should be going directly upwards from the ground at all time, just means that from your bottom to the top of your spine should be a straight line!)
You can put a back behind your back and do it up against a wall in the start. Hold weights in your arms to increase difficulty from week to week

Pull-ups: Not everybody can do pull-ups! If you can't, that is fine! Just find a machine in which you can do an alternative, as long as it trains your shoulders/back it is fine!

Lunges: Remember to do each side! Switch between types from week to week to make your excercise varied. Some types of lunges are: Reverse lunges, stationary lunges, walking lunges, lunges with resistance.

Dumbbells Shoulder press: Stand up straight, feet shoulder length apart, hold a dumbbell in each hand and press them up over your head. Remember to look straight forward and keep your back straight at all times!
Increase weight each week to increase difficulty

Burpees: Stand up straight, let yourself "fall straight down", by bending your knees and putting your hands flat on the floor, kick your feet back so you are almost in position to do a pushup, jump your legs up below you again, and jump up into the air, moving your hands up over your head. That is 1 burpee! GET GOING!

Superman: Lie down flat on the floor, legs straight behind you close together and your arms up infront of your head. Now simultaniously lift your arms and feet up (looking like superman when he is flying in the movies) and then down, thats 1 superman! GET GOING!

Plank: Sit on your knees, lean forward and rest your elbows and lower arms on the ground, supporting you, push your legs back and lift up on your toes. Keep your entire body like a straight line for 30 seconds! This will train your abdominals and lower back like crazy! Make sure to keep your body like a straight line.

Final note: Don't be disappointed if your fail in the end on the plank or during one of the others! The plank is especially tough in the beginning, but the important part is that you are challenging yourself and improving from time to time! So as long as you challenge yourself and feel exhausted, you are improving!

 

[Bahumat]

I think we should all donate to helping Iceforge buy his own Gym!

 

[Drucken]

What exactly do you guys mean by a "stone" 10 kilos or 10 pounds?
Anyway for losing weight I'd say Zenith is spot-on about the powerwalking, me and my brother has been doing it and it worked wonders. Combining that with Iceforge's interval training would be a great way of burning fat. The reason walking is good is basically because while doing heavier exercises your body has a hard time burning fat since it takes longer time and instead burns up carbs and leaves you exhausted.
Now don't get me wrong, biking and running are really great sources of exercise but to my experience and knowledge they are better used when you have burnt most of tht fat and want to work on your condition. I myself bike to work.

And for those of you whowant to lose weight, don't east less, eat right. There are no such thing as good or bad calories but some food contains more calories per gram. You don't need alot of carbs if you're not planning to do any heavy work-out, just protein and vitamins however you always need or your muscles will break down over time as has been stated before. Never go hungry, your body is actually in need of food quite a while before you feel hunger and as such it is never good to be hungry. The important thing is to fill up on the right stuff.

And for those of you who are trying to get in shape it is important to remember that even though you may not be losing much weight from doing resistance training, you do lose fat. Muscles weigh more than fat and that is what's keeping your weight from dropping. Muscle gain howevr is never bad, and this is why BMI calcs on the web don't work in the long run as they would label any body builder fat.

After working out for half a year at a gym i went from 60 kilo to 77 or something, but during this time i made sure to eat alot more than i had before, so i got abit bulky, then a few months before summer i started taking long walks and ate less carbs and lost the 7 kilos of fat but kept the muscle i had gained.

some of what i write has already been said but those points i think are worth repeating

 

[- English -]

What exactly do you guys mean by a "stone" 10 kilos or 10 pounds?
Anyway for losing weight I'd say Zenith is spot-on about the powerwalking, me and my brother has been doing it and it worked wonders. Combining that with Iceforge's interval training would be a great way of burning fat. The reason walking is good is basically because while doing heavier exercises your body has a hard time burning fat since it takes longer time and instead burns up carbs and leaves you exhausted.
Now don't get me wrong, biking and running are really great sources of exercise but to my experience and knowledge they are better used when you have burnt most of tht fat and want to work on your condition. I myself bike to work.

And for those of you whowant to lose weight, don't east less, eat right. There are no such thing as good or bad calories but some food contains more calories per gram. You don't need alot of carbs if you're not planning to do any heavy work-out, just protein and vitamins however you always need or your muscles will break down over time as has been stated before. Never go hungry, your body is actually in need of food quite a while before you feel hunger and as such it is never good to be hungry. The important thing is to fill up on the right stuff.

And for those of you who are trying to get in shape it is important to remember that even though you may not be losing much weight from doing resistance training, you do lose fat. Muscles weigh more than fat and that is what's keeping your weight from dropping. Muscle gain howevr is never bad, and this is why BMI calcs on the web don't work in the long run as they would label any body builder fat.

After working out for half a year at a gym i went from 60 kilo to 77 or something, but during this time i made sure to eat alot more than i had before, so i got abit bulky, then a few months before summer i started taking long walks and ate less carbs and lost the 7 kilos of fat but kept the muscle i had gained.

some of what i write has already been said but those points i think are worth repeating

its what i said but got it shoved back in my face...

cba to get into this argument again though ;p