Good Tips



  • Don't weight yourself everyday.  Once a week max.  Better at the end of the month.  Always on the same day if poss. e.g. the last friday.

    Thirst is often mistaken for hunger - so before you go and have a snack drink 250-500ml of water and see if that fixes the jobbie.

    Have sex/wank vigoriously.  Cause its fun. 😁

    Please add any titbits of info that can help that you think of.



  • Use a HRM to train.  It forces you to neither over nor under-train.

    Keep a training diary - I use MS excel, and graph my heart rate recovery after exercise (1, 2, 3, 4 ,5, 10, 15 mins)  You get obsessed with improving the recovery rate.

    As well as the weight, check your resting heart rate once a month.  Should be going down.

    Ignore the concept of the 'fat burning zone' - just get your heart up there and keep it there: the higher you go, the more fat you burn...  I aim for 170+ on the exercise bike.

    Pain is weakness leaving the body...



  • [quote name='Death']
    Pain is weakness leaving the body...
    [/quote]

    I see you're familiar with proverbs from the Légion Etrangère...



  • [quote]I see you're familiar with proverbs from the Légion Etrangère...[/quote]

    They were allowed to borrow it from the British Army...Â

    No pain, no gain.

    If it ain't raining, it ain't training.

    When in doubt, empty the magazine...



  • [quote name='Death']
    [quote]I see you're familiar with proverbs from the Légion Etrangère...[/quote]

    They were allowed to borrow it from the British Army...Â

    No pain, no gain.

    If it ain't raining, it ain't training.

    When in doubt, empty the magazine...
    [/quote]

    If it doesn't fit - force it.



  • Stobs - I would say the opposite - weigh yourself every day, at the same time (first thing in the morning).

    Also get into the habit of counting calories and 'leaving calories on the shelf', So say you aim for 2000 kcals a day. You pick up a pint of milk, 50kcal x 500ml - 250kcal. Thats more than 10% of your daily intake. Thats also a decent 15 mins on a cross trainer. Remember the pain on the last 15 mins of the cross trainer? Think about that, set the milk back on the shelf and drink a glass of water. See? Just saved yourself 15 mins of pain on the cross trainer. In 10 seconds.

    If you do get your calorific intake down to say 1500-1700 kcals per day, make sure you have one day where you eat 2500 kcals. This will jolt your metabolism and trick it out of getting slow and lazy and surviving on the 1500-1700 per day.



  • [quote name='Death']
    Keep a training diary - [/quote]

    Er... has the Fat Busters Forum escaped you?



    • Avoid carbs at night eg spuds, rice, pasta as carbs are an energy food and  unless you get a good 30mins - hour of lovin, your carbs will store in your body as fat.


  • How true is this avoid eating carbs in the arvo or at night thing?

    It sounds like a good theory but I am dubious and I have checked a book by Rosmary Stanton (Aus nutrionilst) and she has poo poo'd it as well.  It seems to me that provided you do the exercise over the course of the day then it doesn't matter when you refuel.

    Anyone got any science to back it up?



  • I think it goes into the 'what works for you category'.  There is probably 'science' backing both views.  So try it out and see what happens.

    I eat mainly rice n tuna for dinner between 7 and 8, and have been lsing weight - along with the hard out exercise of course.  perhaps I wouldn lose more NOT eating the rice - experiemtn time!!



  • [quote name='BartMan']
    I think it goes into the 'what works for you category'.  [/quote]

    Almost everything goes in this category I reckon, at least to some extent. That's why all the hard-out scientific stuff on this forum is poo-pooed by somebody to some extent, probably correctly. Although some basics are almost fundamental (exercise, eat healthy) the particulars (what exercise, what food, and in what sorts of combinations, when and how much) would appear to vary significantly between people as to what works for them.

    That isn't a bad thing of course; one of the purposes of this forum is for people to tell others what has worked for them, so we can try those ideas outselves in conjunction with the rest of our programmes, or tweak them to better fit what we think might work for us.

    [/sermon]



  • Just thought i would paste some reading on the carbs at night debate. - (its off the web - it must be true)

    [b]I believe carbs are best eaten in the morning (to replenish depleted liver and muscle glycogen stores after a night of sleep), before workouts (to supply fuel for energy) and after your workout (to refuel muscle and liver glycogen and to spike insulin levels for stimulating muscle growth). [b]For fat loss[/b], we typically recommend [b]avoiding carbs later at night[/b]; if you did a good job of replenishing your muscle and liver glycogen throughout the day, then any [b]excess carbs at [/b] [b]night[/b]--a time when you're least active--[b]will be readily converted to fat.[/b][/b]

    I have eaten carbs (lots of carbs) at night during a rugby season without putting on any fat as I was working hard enough to burn it off; but I think someone who has been inactive (sedentary) will benifit from avoiding carbs at night.



  • Not sure if anyone has mentioned it yet, but the mental component is pretty crucial for any goal such as weight-loss.

    Something to keep you focussed on your goal when the chips are down, you've had a bad day and those donuts look sublime.
    Everyone knows about Hadlee's key-words of "Lillee - Hate - Rhythm - Off stump" to help keep his focus and 431 wickets later, you'd have to say it was pretty successful  :nta



  • I found myself jogging this evening with the tune Nearer My God to Thee in my head, which in the circumstances was not inappropriate.



  • If I work out at night, then eat no carbs (going to bed hungry), even if I have my usual breakfast - when I try to work out again in the morning I am farked.

    So what works for you.

    But carbs are just fuel. No point filling the tank and parking the motor in the garage.



  • From what I've heard/been told - carbs don't kick in straight away anyhow.  They take time to be absorbed then transformed into potential energy.  As opposed to sucrose/dextrose/maltrose/glucose (all of those me thinks) which are instant return energy - this being the dangerous sort of energy to store if not exercising.

    I'm with you IR - I need my carbs (at least some) at night to absorb so the next day I can charge thru my exercise the next day.



  • Don't weigh yourself.

    Measure yourself. With a tape measure. The one your wife uses for knitting.

    If you're exercising, you should be gaining muscle. It weighs more than fat. 3 times more I think.



  • [quote]Don't weigh yourself.

    Measure yourself. With a tape measure. The one your wife uses for knitting.
    [/quote]

    Great. Now I'm suicidal. Also a confirmed blob.  Chest, gut and arse all exactly the same circumference.  Think I'd have been better off claiming air miles than using a tape measure. Jeezuz I'm a fat fuck.



  • [quote name='dogmeat']
    [quote]Don't weigh yourself.

    Measure yourself. With a tape measure. The one your wife uses for knitting.
    [/quote]

    Great. Now I'm suicidal. Also a confirmed blob.  Chest, gut and arse all exactly the same circumference.  Think I'd have been better off claiming air miles than using a tape measure. Jeezuz I'm a fat fuck.
    [/quote]

    If it took a tape measure to show you that, you have serious eyesight problems or a dicky mirror.



  • [quote name='Ruddy Funkster']
    [quote name='dogmeat']
    [quote]Don't weigh yourself.

    Measure yourself. With a tape measure. The one your wife uses for knitting.
    [/quote]

    Great. Now I'm suicidal. Also a confirmed blob.  Chest, gut and arse all exactly the same circumference.  Think I'd have been better off claiming air miles than using a tape measure. Jeezuz I'm a fat fuck.
    [/quote]

    If it took a tape measure to show you that, you have serious eyesight problems or a dicky mirror.
    [/quote]

    Yeah but the camera always adds 10lbs doesn't it, so looking at yourself on video (Pornstar) or in photos just makes you look fat and depresses you. The mirror is an optical illusion - the camera never lies  :coolsmiley:



  • I have been focusing on my eating and my strategy has been:

    • only eat when hungry (sounds dumb but I previously used to eat by habit a lot of the time)

    • only eat until I don’t feel hungry anymore.  (i.e. don’t just eat a shite load of food without thinking about it)

    • eat slowly so my body can tell me when its not hungry any more.

    Seems to have been working for me



  • good points mark and also - if you're going to e.g. buy lunch or something, then get the small version of whatever you're eating. A lot of people were brought up to habitually eat everything on the plate because its a waste of money otherwise



  • [quote name='Nick the Aussie']
    good points mark and also - if you're going to e.g. buy lunch or something, then get the small version of whatever you're eating. A lot of people were brought up to habitually eat everything on the plate because its a waste of money otherwise
    [/quote]

    That was definitely me - wasn't allowed to leave the table until the plate was empty



  • Which was OK if your grew up on a farm and worked after school till your fucking hands bled



  • Very good tips Mark. I found that I was bolting my food.  Barely chewing it and demolishing the plate inside 5 mins.  Then naturally still feel hungry.  An hour later - bloated. When I remember I'm chewing slowly.  Also gets stomach ready to receive incoming.



  • And have 2 glasses of water with your meal. That fills you up no end.



  • I agree with all of that, and most of it is in my Great Australian Diet book for chubby little AussiesÂ



  • Keep a food diary. You'll always think twice about that pie if you have to write it down and see it later.
    Forget about weights until you've lost the weight, the ONLY thing that loses fat is AEROBIC training.
    Finally, if you know you can't make it on your own, bite the bullet  and join weight watchers, or jenny craig or what ever organisation suits you.
    The money you spend on the weekly meetings (about $15) will be saved at the cafeteria, believe me.
    There's nothing like getting weighed in every week with a queue of people behind you to motivate you to NOT eat that mars bar.
    It's not just for chicks either, so don't think you'll be treated as an oddity when you turn up there, there's heaps of guys at my WW centre in Welly (on Lambton Quay).
    I've lost 11.5kg now, so it actually works, and I feel great for it.



  • Get into a methodical pattern of when and what you eat.  I eat 6 smaller meals during the day every 2-3 hours. 3 of the meals or protein bars or shakes.  I also drink about 3L of water per day.  I used to confuse hunger with thirst, but now if I feel hungry between meals, a large glass of water does the trick.  Also drink water at night to avoid eating junky snacks or if you must eat have fruit on hand.  Being organised is the key to losing weight, make sure the right types of food are in the fridge and in your bag at work.  I have lost 12 kilos in the last 12 weeks.



  • Thought of another tip.
    I'm not sure if it's been mentioned already, but [b]Metamucil [/b]is great for cleaning out your insides, especially if you aren't the most regular of toilet-goers.
    If you've led one of those carnivorous, 'skip-the-salad-just-give-me-the-kilo-of-redmeat' lifestyles up til now (as I have), then you might want to try a [b]hycolonic irrigation[/b].
    Yes, I know there's a certain amount of embarrassment at shoving a tube up your bum, but I'd rather have what came out afterwards NOT inside me.
    Plus, I lost about a kilo in the process. 😁



  • [quote name='Chowie']
    Forget about weights until you've lost the weight, the ONLY thing that loses fat is AEROBIC training.[/quote]That's not really too true Chowie. Thoroughly depends on what kind of weight training you're doing. Weights can still help lose fat if done correctly.



  • Resistance training is the vital ingredient if reducing bodyfat is your goal.  It goes something like this:  The more lean mass you gain, your metabolic rate increases and as a result you will burn fat more efficiently than ever before.  Not only will you burn more fat while doing cardio, but your body will also become more efficient at burning bodyfat 24/7.

    The quickest and best way to gain lean mass while burning fat in my experience is the 12 week Body For Life challenge.

    [url="http://www.bodyforlife.com"]www.bodyforlife.com[/url]



  • yeah, on notice board at gym a study about one group just aerobic, the second group aerobic and weights.  First group lost fat and lean body mass (muscle).  Second group lost fat and gained muscle mass, but lost more overall weight too.

    So gotta do both, unless you are just trying to lose weight - muscle or fat, not caring which.



  • I'm gonna have to agree to disagree with you here lads, the quickest way to drop body fat is aerobic exercise.
    You don't have to make things more complicated than they are, this is how gyms make their money!
    Just good old fashioned running is the best thing that we can do.  😁
    (PS I have a Dip. in Ex Sci, so I'm not talking completely out of my arse.)
    The hardest thing is simply sticking to it, and that's why Weight Watchers has worked for me so far.
    I had all the knowledge but couldn't be arsed to apply it to myself.



  • So you would know the studies etc that also say bullshit right back to you.  Sure aerobics make you lose weight, but both give you body change quicker and for the better, but is harder.

    Probably easier for punters to do it one step at a time though, as you say, get rid of the fat, then build th body.  An even with an educamated man as yourself, konwing what you should do, you still don't do it, so one step at a time, don't confise the issue!!



  • [quote name='Chowie']
    I'm gonna have to agree to disagree with you here lads, the quickest way to drop body fat is aerobic exercise.
    You don't have to make things more complicated than they are, this is how gyms make their money!
    Just good old fashioned running is the best thing that we can do.  😁
    (PS I have a Dip. in Ex Sci, so I'm not talking completely out of my arse.)
    The hardest thing is simply sticking to it, and that's why Weight Watchers has worked for me so far.
    I had all the knowledge but couldn't be arsed to apply it to myself.
    [/quote]I'm sure I could find another Dip. Ex Sci man to argue against you... 😁



  • [quote name='Chowie']
    I'm gonna have to agree to disagree with you here lads, the quickest way to drop body fat is aerobic exercise.
    You don't have to make things more complicated than they are, this is how gyms make their money!
    Just good old fashioned running is the best thing that we can do.  😁
    (PS I have a Dip. in Ex Sci, so I'm not talking completely out of my arse.)
    The hardest thing is simply sticking to it, and that's why Weight Watchers has worked for me so far.
    I had all the knowledge but couldn't be arsed to apply it to myself.
    [/quote]

    So I have a B.Ed and DipT but you wouldnt know it if you saw me in some of the identity lineups Ive had to stand in.  😁



  • I thought I was sticking my chin out a little bit too far there... 😁
    Each to their own, I say!
    Just make sure you stick to whatever you choose, because that's the hard part.
    (And don't spend any dosh if you don't have to!)



  • Skim milk helps, once worked at a milk factory (for a very short time) and its amazing how much fat was in full-flavoured milk.

    Mentally - have healthy competition with people, just pushes you that bit more.

    Walking - not to sure  of the benefits of this, but its got to be better than driving short distances.



  • eat regularly and try to lose the 3 meal routine
    i eat brekkie at 6am, pile of fruit and cheese at 9-10am, a turkey/humus/salad sandwich for lunch, more fruit and cheese at 3pm, pre-workout snack at 4:30, post workout snack at 7pm and then dinner at 8:30 followed by a cup of tea and cookies...

    following that regime (with workouts/cardio etc) ive managed to lose 10 kilos in the last 2 months


Log in to reply