Getting my body back
-
After some gentle persuasion from others to start my own thread (ie quit bloody hijacking my thread Mokey), here it is.<br />
<br />
The background: In 2010 I managed to displace 4 rib heads which put me out of action for a while. Then following that I had to have surgery to fix some defective internal stuff (I now have the southern cross on my stomach, how patriotic is that!) which meant I wasnt allowed to do anything at all for six weeks. To cut a long story short, I put on about 6kg, and I was already about 4kg heavier than I wanted to be. <br />
<br />
Now, as I'm 174cm tall I wasnt quite obese at 76kg, but man I felt like shit. So in September I decided to undertake the mission to lose 11kg - get my body back! I started going to the gym 2-3 times per week, with a good 3km power walk on my non gym days. I got tough with my diet, and started drinking waaaaay more water.<br />
<br />
My gym routine at the moment includes 10 mins on the cross trainer, side raises, swiss ball squats, crunches, leg extensions, lunges with weights, then various arm/shoulder stuff with weights. Finish up with 5 mins on the bike.<br />
<br />
Currently weighing in at 67kg, target weight 65kg, but these last few kgs are proving bloody stubborn which is annoying the shit out of me. <br />
<br />
Any suggestions for exercises etc welcome! -
The body adjusts to an exercise regime, so it's worthwhile changing it up every six weeks or so. A boring answer, but the exercise is only 30% of the weight loss, the rest is diet. For only 2kg you could lose that by going really, really clean for three weeks. Bart will tell you just eat like a rabbit. Zero alcohol too, obviously.<br />
<br />
Then you can exercise after that to maintain your goal weight and eat more normally.<br />
<br />
And it sounds like you have been in the wars! -
Cheers Kirwan, dont care whether its supposedly boring, if it works I'll give it a go. I struggle with the diet stuff, I have a bit of a sweet tooth (all right, a tusk sized sweet tooth), but I guess you gotta do what you gotta do.<br />
<br />
Haha, I have 11 scars from the various surgeries I've had over the years. Just lucky I guess! -
That's good news in a way, because if you have been drinking and eating some rubbish, then just cutting that out for a few weeks will get rid of your target amount. If you drink alcohol you won't lose weight for 72 hours, so to speed it up just have a dry few weeks.<br />
<br />
I've found it helps to have a cheat day once a week where you can eat pretty much whatever you like. This stops your body adjusting to the fast, and stopping the weight loss, and helps enormously with the mental side of it.<br />
<br />
And as you've said the eight glasses of water per day (I'd keep track of it). Just doing that alone can lose 1kg if you are dehydrated.<br />
<br />
As for the rest, drop bread/pasta/potatos and other carbs, eat lots of protein and fruit and veges, and it'll melt off. For you it's a short term plan since you are so close to your goal, when you get there you'll need to up the carbs again. -
[quote name='Mokey']Cheers Kirwan, dont care whether its supposedly boring, if it works I'll give it a go. I struggle with the diet stuff, I have a bit of a sweet tooth (all right, a tusk sized sweet tooth), but I guess you gotta do what you gotta do.<br />
<br />
Haha, I have 11 scars from the various surgeries I've had over the years. Just lucky I guess![/QUOTE]<br />
<br />
You'd be surprised Mokey how you're taste buds change over time when you cut out refined sugars. I eat dark a square or two of dark chocolate (85% cocoa) as a nice treat. Very low in sugar and the antioxidants are decent enough. I make these chocolate balls with cacao powder, almonds, walnuts, honey, vanilla extract, cinnamon, coconut oil, raw honey, they are rich as and a couple of those will keep your sweet tooth in check but the ingredients are as natural as possible. <br />
<br />
Low fat Cottage cheese, cinnamon powder and blueberries is a nice like snack also. <br />
<br />
Cut up an apple in slices and spread almond or grounded peanut butter<br />
<br />
Like Kirwan said if u really up the veggie intake then you'll find (at least I did) you won't crave the sugary stuff -
I know what you mean AC, I used to be a soft drink fiend, especially coke and mountain dew for the caffeine because I dont drink tea or coffee. But now drink hardly any, I might buy a 1.5 litre and end up tipping 1/2 of it down the sink because its gone flat. I reckon that has made a huge difference. Drink mainly water, milk and vege juice now.<br />
<br />
BTW those chocolate balls sound YUM. -
Or try Coke zero. Two 1.5 litre bottles for five bucka at the servo across the road from work. Shop around, you can't beat that. My oldest son has never tried normal coke in his whole life and whilst Coke Zero should never be part of a staple diet it is a far better choice of treat than normal coke.
-
Ouch. Just know I'm gonna have some sore muscles tomorrow. My sister, (Satan in disguise) who is a personal trainer/gym owner/former NZ bodyshaping champion taught me some new exercises today to slap around my routine a bit. She is brutal even watching demo's. (Lower! Bum back! Foot turned out! Out further! Lower! Good! Now do 20 more!)
-
[quote name='Mokey']Oooooh. Mental note to self, do not do hardcore workout plus 4km walk then drink and dance and drink from 7pm until 3.30am. Boy oh boy have I felt rank today and my feet are still KILLING me.[/QUOTE<br />
<br />
Depending on how athletic the dance moves were you may well have sweated out a kg or so though mokey, the danger is picking up the dodgy kebab or J & Ms chicken ( has anyone ever eaten that whilst sober ? ) and smashing that on the way home. Nights on the hammer in welly often weren't complete without that but if you did spend all your money you a) couldn't afford it and <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/cool.png' class='bbc_emoticon' alt='B)' /> had to walk home.....both great options for fat burning. -
Athletic? No. Enthusiastic? Of course. No food on the way home so probably a couple of hundred grams worth of weight loss. <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt='B)' />
-
[quote name='Mokey'][B]Athletic? No. Enthusiastic? Of course[/B]. No food on the way home so probably a couple of hundred grams worth of weight loss. <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt='B)' />[/QUOTE]<br />
<br />
Sounds like Todd Blackadders All Black career. -
[quote name='Mokey']A comparison to Todd Blackadder? What have I done to deserve something that horrid? Bloody hell.[/QUOTE]<br />
<br />
Ahhhhhhhhhhhh sorry. Didn't mean to offend. Was just comparing your dancing assessment with Todds efforts in the black jersey. Will keep all future comments constructive from now on ! -
try lifting 'man weights'. Heavy weights. You won't 'bulk up' or anything like that, you'll enjoy it, and it'll be different too for you.<br />
<br />
Otherwise most advice sounds good above.<br />
<br />
Although you can lose weight after being on the booze, but it won't be fat - your body finds it tougher to mobilise fat reserves after being on the turps, so will burn carbs and muscle before it gets into the fat!! -
Good to know wise one! Even if you are old and broken! <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
-
[quote name='BartMan']try lifting 'man weights'. Heavy weights. You won't 'bulk up' or anything like that, you'll enjoy it, and it'll be different too for you.<br />
<br />
Otherwise most advice sounds good above.<br />
<br />
Although you can lose weight after being on the booze, but it won't be fat - your body finds it tougher to mobilise fat reserves after being on the turps, so will burn carbs and muscle before it gets into the fat!![/QUOTE]<br />
<br />
Oh dear, I'm in a bit of a conundrum tonight with the free booze flowing aplenty ! <br />
<br />
It's funny how women fear "bulking up" yet guys generally want that more than anything else. Unless they're really fat to start with of course.....
