Fatbusting: Kirwan's log
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This may have been asked so I apologize if repeat question ...
If you exercise, when in the fast do you do it? Ie if you are doing 16-8, eating from 11am to 7, And had to an hour run ... if you do it at 9am, do you find it ok? Or if at 5pm, is that better?
I find this absolutely fascinating as fasting goes against pretty much everything I’ve ever learned about weight management ... !
Oh, and a good fasting app?
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@Kirwan said in Fatbusting: Kirwan's log:
But I remember reading that when you consume alcohol it affects your ability to lose weight for 72 hours.Not sure if the last one has been debunked or not.
I think it would be hard to lose weight drinking beer. Same for stuff with sugar in it.
Bartman always used to go on about that point. Also not sure whether debunked or not.
Regardless of the alcohol factor, the extra calories wont help. I just drink low carb beer probably 90% of the time and still find it very easy to manipulate weight but varying calorie intake and exercise.
Still drank plenty when was fasting, obviously during the non-fasting periods tho.
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@MajorRage I'm not doing any exercise other than hiking. This isn't due to the fasting, more to the health issues I've had.
That will change in about a week, all going to plan then I'll see how I handle higher intensity workouts. If I get no headaches or fatigue symptoms I'll continue a slow ramp up of activity.
People exercise while fasted, it's supposed to really accelerate weight loss (especially HIIT). The hikes I've been on have been two/three hours all with nothing but coffee and water. You get hyper energetic, but I do find that I got really hungry towards the end of the fasting window. Even more so on a the test 5km runs I've done.
Supposedly, a Keto diet is supposed to suppress hungry and having sodium helps too, but I've not gone down that rabbit hole. I just eat lots of salads with chicken, healthier snacks and no sugar.
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@JK I see that Steinlager Pure is only 135 cals, so you could have a couple of those and stay under 1500 ok if you were just having the one meal a day approach.
No chance if you were doing the 5/2 thing with the new limit of 800 cals. I want my calories to be really filling when it's that low. One of the meals I have is a mountain of food and it's under 600.
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June was the first month since January where I didn’t lose weight, averaged at just under 81kg. Three days around my birthday I went to town and put on 1.5kg of celebration calories
I ended the month weighing exactly what I weighed on the first day. Weirdly, I had some composition changes as I’m now down to my 33 jeans and they are loose, so I think I could get into 32. That’s down from 36.
So once I had some distance from that splurge it was back to the new slower rate of loss. Have been alternating higher calories with lower calories and mixing up the fasting window length and start times.
That’s got me to 79.9kg today, and under my goal weight. Six months basically to get back under 80.
Thinking about the new target, might do a mini sprint to 78, which is what I weighed doing CrossFit.
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My plan has been to hit 80kg then start exercising again, so started that last night with what I thought was going to be an easy introduction.
Plan was to three rounds of 400m-ish run, 10 pushups, 25 bodyweight squats, 20 10kg kettlebell swings. I went at pretty slow pace, but the final round didn't go well and when I finished that I was pretty dizzy.
I'm thinking a combination of lack of endurance and pinching my neck.
I recovered pretty well, and other than a sore neck and beginnings of headache that went away after some ibuprofen, I'm ok today.
So I've learned that I'm completely deconditioned, weak as a kitten, and need to start even slower than I expected.
Plan B is to set daily targets of squats and pushups, and spread those out during the day. Russian swings for the kettlebells until I get stronger. Will see how that goes.
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Repeated the workout that gave me problems last week, and it went better. Certainly had no issues the next day this time.
I think the dizziness is just from effort, the first two rounds were fine. Just have to keep building up endurance.
I did the pushups/squats/kettlebells without the running a few times during the week, with no issues at all. So I think the dizziness is just running out of oxygen!
Weight is steady at a smidge over 80kg.
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Two milestones for this week, three exercise sessions with no ill effects. And today I broke in my new 24kg kettlebell.
I would say I did Kettlebell swings, but it felt like they were swinging me. Second set felt better and I was prepared for the effort.
If the next three weeks go as well, and I feel stronger, think I’m joining a gym again.
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@Kirwan said in Fatbusting: Kirwan's log:
Two milestones for this week, three exercise sessions with no ill effects. And today I broke in my new 24kg kettlebell.
I would say I did Kettlebell swings, but it felt like they were swinging me. Second set felt better and I was prepared for the effort.
If the next three weeks go as well, and I feel stronger, think I’m joining a gym again.
Kettlebells are surprisingly tough to get used to from memory. On a good day I can do a few curls with a 35kg dumbbell but the 24kg kettlebell felt much tougher, I guess it's cos the weight is centred much lower ?
I haven't picked up one for years but when I do I'll make sure there's no one around to get embarrassed in front of.
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Pulled the trigger on joining the gym, back to Crossfit and will try not to be a meathead with the intensity. Bonus is I’ve joined with my son, so that will make it more fun.
Weight is steady as a rock, June average was 80.97, July was 80.3 with a good number in the 70s. Will see if increasing the exercise helps drop one or two more Kgs without having go too crazy on the diet.
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@Kirwan absolutely bro. No point chasing numbers or levels of performance from years ago. Although hopefully the skill and movement base you built comes back swiftly.
Hmm DOMS recovery? pray!!! lol
I've found adding a light set of opposite movements helps a bit, especially with range of movement. For bench day we'll often do some light pull or vertical work on shoulders/upper back. Then some light push accessories on back day. That seems to take the edge off things, but DOMS are still gonna get ya if you hit weights with any intensity in my exp.
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Took the best part of four days for the soreness to improve. Son was not happy
We went again last night, aiming for twice a week at this stage. Recovered pretty well this time, less soreness.
I'm still struggling to work out how to scale the workouts. I went too hard last night, with big sets of double unders and hit the wall about 200 in (500 in the workout). Should have halved the reps, at least.
Also doing wall walks isn't great for my neck, and ended up with a headache from that, which went away pretty quickly. So crossing those sorts of exercises off my list.
Feel fine today, so the experiment is still successful.
Weight recovered back to under 81kg after the water weight pissed off. I'm keeping half an eye on that, but sticking more to the measurements while I get used to exercising again. Had to buy new jeans at 32 (which are still fairly loose) and as long as I stay there, the weight is less important.
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@Kirwan awesome that you aren't getting too much push back from the body while trying stuff out. Like you said it's about balancing the stuff you can do with a decent level of intensity. Good to be pushing yourself but not taking it too far - a tricky balance as you get back into things.
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Better experience tonight, nice grindy workout with decent amount of running. Some back squats for the weights side of thing.
First time the boy got to try a barbell, he’s having a good time. Learning to push himself which is great.
Zero issues after this one. Tick.