WEIGHT LOSS + the challenge

[mypaddock]

well i've hit 90Kg's after a week in Perth (92 actually, i'm back down to 90 now) so i've decided it's time to get active.

i've now joined up with the Nth Adel. Aquatic centre on a 3 month membership which set me back 150 clams.

my plan of attack is 6am start at the gym everyday, sounds difficult but i'm up that early anyway and i live about 5 min drive from the gym.

each day i have about 40 mins of workout time as i go to prayer in the mornings at 7am so i need to fit it into that time frame.

my program (well my plan for now)

Monday - Cardio
10mins Treadmill
10 mins Bike
10 mins cross trainer

Tuesday - Weights
arms and upper body

Wednesday - Swimming and spa/sauna

Thursday - Cardio
10mins Treadmill
10 mins Bike
10 mins cross trainer

Friday - Weights
Torso and Legs

Saturday - Swimming and spa/sauna

i will be keeping track of my progress like distance, weight, reps etc and hopefully i will be back down to 75-80 Kgs in no time and looking lean and mean.

it's gonna take some dedicated work but now it's out there i want YOU to hold me responsible!!!

also any ideas on good programs to work with? any PT's out there that care to lend me a hand?!?

I'm assuming you have your diet in check as well?

Because as with any weight loss plan diet is about 70% of importance and training only 30% (unless you have ridiculous metabolism)

yeah, currently (the usual) eating habit is;

Cereal (some kind of wheaties with sultanas and yoghurt covered raisins) and a coffee
some tuna and saladas as a snakc mid morning
a couple of sangas for lunch, usually sliced ham and/or chicken
piece of fruit in arvo and
dinner consists of many things.

main issue to reduce portion sizes especially at dinner...

Portion size isn't really an issue as long as you are eating clean food.

Small tip- cut out all carbs (well at least breads/pasta/cereals etc) after lunch and you will see the weight fall off.

A lean meat (roo/chicken breast/turkey/fish etc) and veggies for dinner is your best bet.

[nuggety goodness]

well exercise is going well to start, three days in and i'm feeling fresher already... funny how that works, i'm using energy yet i feel heaps fresher and better... anyway...

water.

i am one who generally hardly drinks any, i know it's bad and the wife gets on my case for it all the time. so how much should i be drinking?

i've decided on approx 2.5 litres a day, which is easy to calculate and keep track of, is this about right or should it be more?

and how much difference does it make to weight loss? obviously it will make a difference as i will be flushing out a lot of rubbish but how much?

[mypaddock]

well exercise is going well to start, three days in and i'm feeling fresher already... funny how that works, i'm using energy yet i feel heaps fresher and better... anyway...

water.

i am one who generally hardly drinks any, i know it's bad and the wife gets on my case for it all the time. so how much should i be drinking?

i've decided on approx 2.5 litres a day, which is easy to calculate and keep track of, is this about right or should it be more?

and how much difference does it make to weight loss? obviously it will make a difference as i will be flushing out a lot of rubbish but how much?

The best way is to just have a glass of water with every meal and obviously drink water when you are training.
The only difference it will make to fat loss is that you won't be consuming the carbs/sugars from the normal drinks you would have been having previously.
But like i said, make water a substitute for what you would normally drink e.g. juice, soft drink, beer, wine etc.

[am Bays]

95.0 kg

And while I'm logged on, excuse my little rant, as a physiologist who's studied nutrition nothing gets me wilder than seeing people who say for weight loss cut out carbs. FFS biochemically and from an energy intake perspective it makes no rational sense.

Fat (additional weight) is excess energy stores, i.e the excess energy you've consumed (food and drink) compared to the amount of energy you've burnt in daily living tasks, exercise and maintaining body funtions.

Weight loss basically comes down to energy intake and expenditure:

if your energy intake is greater than your energy output you gain mass
if your energy intake equals your energy output you stay the same mass
if your energy intake is less than your energy output you lose mass

Therefore you decrease your energy intake you lose mass

How do I lose mass, what are the energy dense macro nutrients

Well, check any reputable Nutrition textbook and you see the following information

1 g of Carbs (breads cereals veges) has 4.0 kcal of energy
1 g of protein (meat legumes etc) has 4.1 kcal of energy
1 g of FAT has (dairy, oils, fatty meats) has 9.0 kcal of energy
1 g of alcohol has 7.0 kcal of energy.
1 g of water has 0 kcal

Therefore if you want to lose weight you eat more Carbs and protein and less fat as a proportion of what you eat. I mean FFS Carbs have over 50 % less kcals than fat foods. So if I wanted to lose weight but not reduce the amount of food, I know what two nutrients I'd be eating more of and what I would eat less off.

At the end of the day weight game comes down to eating less (reducing portion sizes and snacks) and exercising more. Cutting out or reducing Carbs after any meal is just so wrong it aint funny.

So NG you are on the right track, reduce portion sizes, and increase water intake.

[JK]

83.0 for me

[mighty_tiger_79]

110.2

hit a wall at moment, just need to break through it to get down some more

still aiming for 100kgs by x-mas

[locky801]

108.5

[mypaddock]

95.0 kg

And while I'm logged on, excuse my little rant, as a physiologist who's studied nutrition nothing gets me wilder than seeing people who say for weight loss cut out carbs. FFS biochemically and from an energy intake perspective it makes no rational sense.

Fat (additional weight) is excess energy stores, i.e the excess energy you've consumed (food and drink) compared to the amount of energy you've burnt in daily living tasks, exercise and maintaining body funtions.

Weight loss basically comes down to energy intake and expenditure:

if your energy intake is greater than your energy output you gain mass
if your energy intake equals your energy output you stay the same mass
if your energy intake is less than your energy output you lose mass

Therefore you decrease your energy intake you lose mass

How do I lose mass, what are the energy dense macro nutrients

Well, check any reputable Nutrition textbook and you see the following information

1 g of Carbs (breads cereals veges) has 4.0 kcal of energy
1 g of protein (meat legumes etc) has 4.1 kcal of energy
1 g of FAT has (dairy, oils, fatty meats) has 9.0 kcal of energy
1 g of alcohol has 7.0 kcal of energy.
1 g of water has 0 kcal

Therefore if you want to lose weight you eat more Carbs and protein and less fat as a proportion of what you eat. I mean FFS Carbs have over 50 % less kcals than fat foods. So if I wanted to lose weight but not reduce the amount of food, I know what two nutrients I'd be eating more of and what I would eat less off.

At the end of the day weight game comes down to eating less (reducing portion sizes and snacks) and exercising more. Cutting out or reducing Carbs after any meal is just so wrong it aint funny.

So NG you are on the right track, reduce portion sizes, and increase water intake.

Carbs (at the rate MOST aussies eat them) are fine as long as you are doing enough exercise.
But the simple fact of the matter is most Aussies ARE NOT- hence a thread like this exists.

Also the majority of carbs are consumed after lunch (particularly at dinner time- easily the largest meal for most aussies) and sit in the stomach overnight and turn to fat.

When you eat is just as important as what you eat. And eating the majority of your food after 5pm and then sitting on the couch for 3 hrs in front of the telly before you go to bed is a sure way to stacking on the KG's.

[Sploosh]

70kg

[am Bays]

Carbs (at the rate MOST aussies eat them) are fine as long as you are doing enough exercise.
But the simple fact of the matter is most Aussies ARE NOT- hence a thread like this exists.

Also the majority of carbs are consumed after lunch (particularly at dinner time- easily the largest meal for most aussies) and sit in the stomach overnight and turn to fat.

When you eat is just as important as what you eat. And eating the majority of your food after 5pm and then sitting on the couch for 3 hrs in front of the telly before you go to bed is a sure way to stacking on the KG's.

Rubbish

By that statement the whole notion of carbohydrate loading would lead to athletes or anyone for that matter rocking up on the day of an event with blown out skinfolds. Suggest you have a discussion with the dietitians at AIS ressies about what hey serve up at night. The principles are the same as sedentry humans enregy intake balanced with energy expenditure.

Depnding on it size (note size is the key here not the composition) that last meal is required to satisfy you for 12-14 hours compared to the two meals and how many snacks you have had in the preceeding 10 hours. As I said depending on the size it could be less than what you have had for the rest of the day and if it is predominstely carbs it is virtually guaranteed to be smaller (in Kcals terms).

The body's synthesis of fatty acids is not that responsive that it immediately responds to a single intake of food. Yes metabolic rate/expenditure decreases at night (see the work of Acheson et al 1959, Aschoff et al 1970 and Ravussin et al 1982) but that doesn't effect fatty acid syntheis or the increase of deposits unused energy in subcutaneous tissue layer aka FAT.

If you want to lose mass (like Nuggety wants to) it simply comes back to what you eat (reducing the portions) over any time frame (day, week, month what ever) being less than what you expend (increased exercise as he is doing). How you take in that energy is up to you but at then end of the day it has to be less than what you expend.

It comes backs to a balanced diet of all the macro and micro-nutrients. The science doesn't lie CARBS are a very good nutrient eaten at all times of the day as apart from water they are the lowest energy dense nutrient known to humans.

This thread is not due to the timing of the intake of carbs its due to as you have intimated the amount of what we eat as Australians and making sure it is less than what expend inenrgy - then we lose weight.

[mypaddock]

And when was the last time the AIS produced a world-class athlete??
The AIS would have to be one of the most out of touch 'elite' sporting institutions in the world.

And carb-loading is only done over about a 1-4 day period prior to the event, so of course they aren't going to arrive with massively varied skin folds.

[Kahuna]

123.7

[nuggety goodness]

88 still.

was at the gym for a week and a half then had this op which has killed me. once this nose splint is off i'll be back on it!

[Rik E Boy]

81 at the moment. Ran 12k's last night in a pretty slow 1.19. Burns a lot of calories though.

regards,

REB

[Dogwatcher]

And when was the last time the AIS produced a world-class athlete??

Steve Hooker for a start.

[Dogwatcher]

87.1 kilos

More than I expected!
We'll see how it is after Easter!

Beer, chocolate, hot cross buns, beer, chocolate, beer, hot cross buns, beer, chocolate, chocolate beer, beer, beer, beer.

[Moe]

Have not moved. 79.4 kgs.
Good Friday. Playing golf at tha Pat. Should lose 5kgs looking for lost balls

[mal]

No wonder I feel as bad as I do
117.5
Gotta getta GUTter off

115-9
Cant remember the feMALe singer ""Am I heading in the right direction ."

Eating better of late
My problems are excasibated by the fact that my feet ache and I cant exercise
Gout is the mittigating factor
Had another recent attack
So have decided to go on the pill
Its a pill to take daily to clear my uric acid levels
I will be taking it soon then I anticipate I will be able to exercise

CARBS
Proffessor AMs posts look compelling
And yes we should not eliminate Carbs from our diet
But it depends on the carbs
Natural carbs in the form of Veges are imperative, and to a lesser extent fruits
False carbs like pastas, certain breads,potato chips etc need to be avoided

Im at a stage where Im looking at losing 2 kilos per month at that rate I can be below 100kgs by Xmas
And tooth fairies and genies exist...

[Kahuna]

[quote="mal"
Cant remember the feMALe singer ""Am I heading in the right direction ."
[/quote]

Ah the music quiz is back!
Renee Geyer

[Mic]

72.4