Weight Loss

[HamaTime™]

Ok I'm in a bit of a predicament and it's really annoying me.

I'm 5'11, weigh about 87kg and I have a small ring of fat or you could call it a beer gut, but it's not really because I really don't drink that much. I used to eat take away about 2-3 times a week, not really do too much exercise etc. But recently I've been going to the gym twice a week for about an hour each time, half weights, half cardio/abs work, plus I've cut out all take away and all soft drink from my diet and starting eating alot more fresh fruit. However, the ring of fat still seems to cling to me, (it's enough to get a good fistful of, despite the fact that when standing normally, I'm not actually 'fat' or 'plump' whatever you want to call it.

The few kgs of fat are just being fags to me and not pissing off. Any routines/diet's/anything else I can really do to get the last douchebag kilos off my gut?

[HoZy]

Sit ups & crunches will help with it mate, Also some high intensity cardio.

Cheers
MaT

[HamaTime™]

High Intensity cardio. I do 20 minutes per gym session on the treadmill, 5 minutes fast walk followed by 5 minutes run X 2 = 20 minutes.

What other sort of high intesnity cardio should I do?

[minux]

get onto some boxercise or spin classes, spin is crazy in long hard sessions!

[Chris E]

Diet is the most important part here, you can train all you want, if your diet isn't right you won't lose the kilos.

Just cutting out the soft drink and take away usually isn't enough to actually lose weight.

You need to burn more calories than you consume, so eating a lot of vegetables etc is good, and you need to cut down on carbohydrates, especially bread/pasta etc.

It might pay to speak with one of the personal trainers at your gym (if you haven't already), if they are decent they may be able to give you some good diet advice. Otherwise another good idea is to join a body building forum and ask the same question there as there are a lot of switched on people on those sites.

Another thing I would do is increase the amount of time at the gym but thats personal choice

[Dum*P*ster]

Ride a pushy mate.. good physical exercise

Im just doing it again.. I would drive.. But i value my life

but damn. are my legs sore or WHAT!

[<RaBBiT>]

a min of 30 mins cardio is were u actualy start burning fat so 30 minute runs 3-4 times a week and after a month u should see results

[Darren]

I'm very much in the same boat except on a much heavier scale Coming up for 2 years I have lost about 35kg, still have a long way to go well I think but I ride the bike each morning 30 - 40 minutes and get stuck into the weights at night for about 20 minutes.

I will typically have 1 take away night a week and tend to eat what I want but monitor what my intake is vs what I'm pushing out in terms of exercise....this is the biggest key right here.

It's all a lifestyle change and will power I guess to a certain degree.

[greenfoam]

I dead set challenge anyone to eat vegan vegetarian and don't drink beer and see if they can weigh anymore than 75 kilos. Impossible even if you never exersize again in your life

[minux]

I dead set challenge anyone to eat vegan vegetarian and don't drink beer and see if they can weigh anymore than 75 kilos. Impossible even if you never exersize again in your life

Who wants to be a scrawny little runt though?

[mynameisearl]

i had a broken jaw once........that was good for weightloss

[Cheap6]

I'm with Chris E here; you need to have less energy coming in than is being expended. A food diary may help some. Essentially, a kJ is a kJ, whether from fat, sugar, complex carb or whatever (although there are other nutritional considerations that mean the differences are important).

The nutritional panels on the side of any packaged food will give enough information when used with a set of kitchen scales. It's a bit of a pain sometimes but even the process of measuring makes you analyse what it is you are about to eat.

As an indication, 8700kJ/day is the standard energy intake for an adult male. It's very easy to consume ~12-13000Kj/day.

Fresh foods are a bit harder but you can find compositional data for most common foods. A web search may help or try:

Nutritional Values of Australian Foods - Ruth English and Janine Lewis, published by ANZFA.

They are not usually so much of a problem anyway eg. a 100g tomato has about 100kJ, 100g of corn chips, 2160kJ(!).

[DavidPartay]

I've been doing Crossfit for a few months now... It's a different scheme to 'standard' gym workouts in that it's based on functional movements, utilising high power, shorter workouts and higher intensity.

One of the workouts, for example is entitled 'Chelsea'. Every minute for 30 minutes you do 5 pullups (kipping/Turkish, not static), 10 pushups and 15 squats. A variation on this is doing the same thing, but aiming for as many rounds in 20 minutes as you can do.

The goal is to utilize as much anaerobic exercise (without oxygen) as possible. It's been a while since I read up on the theory of it, but when you get into it you realise just how effective and practical the system is. I currently work out 5 days on, 2 days off as it fits around my otherwise busy schedule, however people more commonly work out 3 days on, 1 day off.

Welcome to CrossFit: Forging Elite Fitness


Read this document, you might learn something. It also briefly explains what you need to do to fix your diet .
http://www.crossfit.com/cf-download/Foundations.pdf

[BOY1236]

it's a gene thing but u can do something about it

just try to eat less fat, run instead of walk ( especially around the house )

and do as much crunches as u can ( 20 is fine ) before going to bed ( might give u some trouble sleeping though )

told this to a lot of ppl, works great, give it a try

[DavidPartay]

Crunches aren't really the best way to burn fat as they only really focus on a very small set of muscles. Squats are a much better way to burn energy and will build up a much larger group of muscles.

[NVN07]

Firstly mate i just wana say top work on wanting to shape up. a lot more people should be thinking how you are. You have to remember that it's not just going to fall off you. High heart-rate exercise is what you are looking for. Just remember that when on the tredmill of one of them bike things that you want to set it on a low setting so that your work up your heart-rate rather than start to build muscel. Keep up the good work tho mate...

[Panya]

Im planning on undertaking the following:

Detox my system to get any shit out of it.
Start new Diet:

Breakfast:
2 pieces of wholemeal toast, with spread (vegemite)
Glass of Juice

Lunch:
Whole Meal Sandwitches, lettuce, cheese, onion, olives with either ham/chicken/salami
More Juice

Dinner:
1 Meat portion, Cooked on Health Grill where Fat drains off. Fish and Chicken are best.
Side garden Salad
Corn on Kobb/potato etc
Juice

Besides that i will try and drink at least 2 ltrs of water a day.

As For excercise, ive been riding to an from work for the past 2 weeks and this will continue, roughly 8kms each day. At night i will be shadow boxing for 30mins with 2kg dumbells.

If sticking to this i know i will loose wieght, i lost over 30kgs last year doing it, i just need to focus on the goal, i went through some tough times last year and sort of stop my regime, but now im keen as **** to finish what i started so many moons ago.

This is me September 07 and August 08 have stayed the same since.

[Holdfast]

Don't bust your boiler; get your blood pressure checked first before doing any super running feats or exercise that just about makes you You don't want to end up with a heart attack. (Happened with a bloke I know who was in his mid 30's)

Organize your life so that you do regular exercises, anything that will burn up kilojules or start to get your muscles in shape is the first target.

Reduce your bread to Zip.

No sugary drinks.

If you can complete a brisk walk of 5km without breaking into a sweat on a cool morning then you are reasonably fit. If you are at this level, start jogging the 5k.

Once you can easily do the 5k and your pulse is back to its regular beat of about 68 after ten minutes your on your way to getting rid of that bulge.

All you have to do now is to situps, cruches or similar exercises; make sure you know how to do them so you don't rip the shit out of your tail-bone or injure your back.

Start off with 10 situps if you haven't done them before. 3 sets of ten per day for the first week after your run.

Increase to 20 x 3 second week.

Increase to 30 x 3 third week.

By Xmas time you should be doing about 100 situps in a session.

By this time next year you should be slim, fit and your fat guts will be a thing of the past.

[S.O.S]

Fast in the morning have a run, you can burn fat as your system is empty. Do that a few times a week. Maybe have a shake or something after as solids might really upset your tummy.

Good advice.

Burn fat early morning.
Build strength in the evening.

[coolvxss]

I dead set challenge anyone to eat vegan vegetarian and don't drink beer and see if they can weigh anymore than 75 kilos. Impossible even if you never exersize again in your life

No meat or beer? Are you crazy haha. i cant even imagine life without the two essentials. infact i might go start the barby and start cooking my steaks and start my 2nd 6pack

[S.O.S]

I dead set challenge anyone to eat vegan vegetarian and don't drink beer and see if they can weigh anymore than 75 kilos. Impossible even if you never exersize again in your life

If i went vegan I'd be 45kg.

[VryNeat]

lemondetox lose 10 kilos in one weekend!

[S.O.S]

Israel army diet!. Lose your mind in 1 week.

[Cobez]

Sit ups & crunches will help with it mate, Also some high intensity cardio.

Cheers
MaT

Partial fail. You can do as many sit ups and crunches as you like, you can have rock hard stomach muscles, and still have a gut. Best way to lose the gut and chub i find, is jogging and power walking. I do it every night. Works wonders. And a strict diet.

I replaced white rice with brown rice, white bread with multigrain, beer with no grog at all except the odd bourbon every now and then, but i have always drank around 2.5 litres of water a day anyway, cut out the chocolate and fast food, that was just to start with. If you wanna treat yourself to take away, go to Subway and get a footlong cheese and salad on wheat.

But it's all in diet with excercise. I been doing my excercise program i made for myself, mixed with 3 heavy weight sessions a week, jogging / power walking every night with a good diet for about 2 and a half years or thereabouts. I am about 5"9 / 5"10, 92kg's, but i have **** all fat on me.

[Cobez]

lemondetox lose 10 kilos in one weekend!

Bwahahahahahaha, man i hate that ad