Fatbusting: Kirwan's log
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Kirwan, I have dropped 11kgs in weight over the last 3 months by doing a couple of simple things. <br />
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- Never eating past 8pm, to allow time for digestion<br />
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- Ensuring I have breakfast, normally porridge (this fills you up and has good fibre).<br />
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- Eat smaller portions at meals and try to eat more frequently<br />
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- Cut out fizzy drinks and most alcohol<br />
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- No coffee or tea, drink herbal teas instead.<br />
Hope this helps
- No coffee or tea, drink herbal teas instead.<br />
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[quote name='Kirwan']300% more effective apparently, but the crucial thing he said was exercising hard. Intense, short workouts burn significantly more fat.<br />
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My eating habits are the biggest barrier to achieving this, so will be making many changes there.[/quote]<br />
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yeah, I'll clarify that: I find it hard to hike in the evening, so would schedule the gym three nights-and go at it hard. Then on the weekends would do 1-3 hour hikes, runs, sport, whatever. And one mid-week aerobic workout. <br />
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I'd also say that you should beware of just aiming to lose weight-because you may too easily deplete muscle, leaving you weaker than before-so I'd really be concious of the heavy weights in a well structured workout program combined with excellent protein powder and high protein nutrition. Focus on building muscles as well. <br />
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That's enough from me in your log, resume your postings and good luck! -
[quote name='dK']Kirwan, I have dropped 11kgs in weight over the last 3 months by doing a couple of simple things. <br />
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- Never eating past 8pm, to allow time for digestion<br />
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- Ensuring I have breakfast, normally porridge (this fills you up and has good fibre).<br />
-
- Eat smaller portions at meals and try to eat more frequently<br />
-
- Cut out fizzy drinks and most alcohol<br />
-
- No coffee or tea, drink herbal teas instead.<br />
Hope this helps[/quote]<br />
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Dunno if it is complete coincidence but herbal tea ( bout 2-3 a day ) instead of the 2-3 coffees I used to have has helped me drop a bit of weight. Probably a combination of that and morning cardio but I'm sure it helps the metabolism and all of that. Orange and Jasmine green tea actually tastes good too so that is a bonus as I understood green tea was supposed to taste awful !
- No coffee or tea, drink herbal teas instead.<br />
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Green Tea boosts your metabolism, so not a coincidence.<br />
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Am taking it slow and doing a different approach to my normal "fools rush in" technique. Have gone for 1:40min walks pushing the kid in a pram, cut down on bad food and eating more regularly and upped the water. Baby steps for week one. -
Cutting down on bad food and increasing water is a huge start anyway. Years ago cut out dairy products, and lost 8kg (part of a diet for a bodybuilding contest, that was the first step about 4 months out).<br />
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I am a firm adherent of that first technique too though, although as you get older, you do learn - only takes 37 years....!!!! -
Age is a big one I found out...I'm generally pretty happy at 96-98kg but snuck up to 105kg mid year. I tried all the stuff I had done as in my mid 20s to lose a tiny bit of weight and it didn't really work too well. Like Bartman I have cut out dairy ( well just about, I still have a few bits of chocolate every now and again ) and as discussed the Green tea seems to work. Eliminating "bad" carbs is good as well, I'll only have toast a couple of times a week and instead often have a couple of poached eggs. I suppose it is a variation of sorts on the Atkins diet but not as extreme. <br />
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I had my first coffee for ages with a client on monday and its funny how I haven't missed it at all. I should have ordered a green tea ! <br />
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Nice to fit a bit easier into the shirts again now I'm 99 or so kg ! Well 99.8kg last week, still under 100 !!!! <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' /> -
Hmmm, reading through this log is a bit like groundhog day. Talk about being confronted with your lack of will power. Again, I hit 87kgs and, again, I'm in a get fit mode and have lost 4kgs of it, and am hovering around 83kgs.<br />
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Doing it this time with a mix of rowing and running, good diet (with one cheat day) and plenty of water.<br />
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Amusingly, it's the same target (75kg) but I've set myself smaller targets on the way. Things like 50 pressups per day, get the interval fitness back on the rower, set some times, etc (all not weight related, so it's more fun). Aim is to be below 83kgs before the end of December, which I'm going to do easily, then it's a holding pattern over a two week holiday before refocusing on the elusive under 80kg target.<br />
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Once I've hit that, then it'll be time to change the exercise routine for a push for the last 5kgs.<br />
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2006 I started this! FFS <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' /> -
yeah the whole injury side of things does suck, things take longer to come right and it always seems to happen when you are in the exercise groove! I've learnt my lesson about moderation in terms of running - 2-3 a week absolute max, any more than that and I just break!<br />
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Def a good idea to take the long view - if you are actually changing your eating/exercise/life habits then its far more likely to continue long term compared to going full noise for a couple of months then falling into old habits.<br />
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Very cool to hear your motivation about being active for your kids - I'm a really big fan of that (and I don't even have sprogs, yet!), I'm totally looking forward to being able to run around and be active with the monkeys when they arrive. Any ideas on what sport you'll return too or pick up? -
I've started playing indoor soccer over the last year. That's a good workout - and does exactly what Kirwan said.<br />
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The kids were playing at the same place (10 year old boys team) - so one of the Mums of that team decided we could do it. So we've been playing pretty constantly once a week since this time last year.<br />
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And it's great for the kids - seeing that we can all run around as well. Pretty funny to watch one of the dads take someone out with a stray elbow -and then watch his son do the same thing the next day - and realize where that came from. -
My goal for the end of December was to be below 83kgs, have made that easily after actually losing weight over Xmas (and I ate like a bastard). Hit 82.4 today after adding a biking to exercise regime. Google tells it was 13.5kms, and I went at a moderate pace in a pretty decent wind. Was a nice bit of variety.<br />
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Going to see if I can make it under 82kg by Friday, no drama if I don't. Next is a two week break up in Aukalofa where the exercise will be carting around the kids, as well as the wife's suitcases. Aim to it eat well and a few cheat days a week and start up again mid Jan.<br />
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On the 15th I'll be setting the goal date for getting under 80kg, and working out the exercise plan to get the las few kgs off. Once that is hit, I'll set the next target. Aim this time to is to set mini goals in short time frames to keep motivated. -
Just did a write up on my log for Tabata series. This is a great way to lose weight and build strength. You don't need any equipment because you can chose body weight exercises only. Press Ups, Squats, Sit Ups, Crunches, Burpee's etc etc.<br />
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As I have said before getting a Personal Trainer was a big reason for my weight loss as he pushes me, and I become quite competitive, whereas if working out alone it's easier for me to 'give up' or use poor form. -
Well I made 82kg today, so my 83kg December target is well and truly met. Probably will be slightly above that tomorrow, for the final measurement. <br />
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Aim for the holiday is to stay around 83kg, going to have two cheat days a week but eat well for the rest of it. I'll be burning plenty of calories with activities with the kids. -
Yeah, they are a work in progress. I was running pretty freely four weeks ago and one of them tightened up on me. They don't like long runs, but have been given a program to build strength and endurance in them. Can only do one run a week, but that's fine, am cycling and rowing on the other days so plenty of variety (and I change up the rows I do too). It's amazing how long that injury has taken to come right, am pretty much limping for a day after a run (fine during it).<br />
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Have had no boredom problems two months in, really enjoy exercising outside (even drag the rower outside). Good for the t-shirt tan.<br />
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So in a good routine for the exercise, and the diet is pretty comfortable as well. Target for the holiday is just to work on the pressups, have been doing 50 a day, want to get that up to 60 by the end of two weeks. Won't do anything else (besides carrying 13 and 15kg kids around the place...)
