On September 01 2011 05:35 glurio wrote: While high fibre food/low GI food is better for your insulin, it still comes only secondary to calorie in < calorie out. If you eat too much calories from high fibre stuff you still won't lose fat. Theres nothing against an after workout insulin spike, since it's a great anabolic hormone. Tbh i think the whole insulin sensitivity thing is for most people completely overblown.
Do you seriously not get that the more your insulin bounces around the more your body stores fat? Kinda defeats the purpose of exercising to lose weight doesn't it?
On August 30 2011 22:34 Mereel wrote: hi guys, i try to lose some weight because im not happy in my current situation. i read the opening post about cardio but it seems not the right way to lose weight. it focus mainly on nutrition.
and there is the problem. i dont really know when to eat what to lose weight. i know the general rule is less carb more protein. i tried that now for some days and its really hard to find good compensators for the heavy carb amount i eat before.
what im currently eating: breakfast: muesli with fruits (oat flakes+dried berrys, no sugar) Inbetween: maybe some bread...dont know, thats the hardest part^^ Lunch: something with low carb, mostly chicken with vegetables or something along the line Inbetween: salad with ewe's cheese, paprika and yogurt (i dont like oil and vinegar dressing) Dinner: no dinner, maybe some lowfat quark or vegetables
not sure if sleep time or general eating time plays a role in losing weight but it definitely not shows any result till now. + i do half an hour cardio training on my homebike.
i try to lose at least 3 kilos, from 63 to 60
The amount of food you eat isn't as important as what you're actually eating. If you eat too little you're body is going to conserve that energy ie turn it to fat.
Go for wholemeal pasta/rice over white, and same with bread go for multigrain over white. If you don't already, start using low-fat milks and yoghurts too. If you want to snack on something between meals have some fruit or a handful of nuts. You shouldn't be skipping dinner, eating regular smaller meals is better than having two large ones a day. Aim to have at least two cups of greens a day, and make sure to drinky plenty of water, about 2L/day.
Also sleep does play a factor, you should try and get seven hours a night. Eating times don't matter really as long as you keep a routine. Hell, I have breakfast at 9pm, lunch at 3am and dinner at 6am. The joys of night shift haha
Hope this helps
Don't eat lots of carbs. Not good for weight loss.
Get rid of pastas, rice, breads, cereals, IMO get rid of milk or drink whole fat. Water is preferable though. Eat more proteins and healthy fats.
Sleep is good.
On August 31 2011 17:44 exShikari wrote:
On August 31 2011 16:41 Sinep wrote:
On August 31 2011 15:12 exShikari wrote:
On August 30 2011 22:34 Mereel wrote: hi guys, i try to lose some weight because im not happy in my current situation. i read the opening post about cardio but it seems not the right way to lose weight. it focus mainly on nutrition.
and there is the problem. i dont really know when to eat what to lose weight. i know the general rule is less carb more protein. i tried that now for some days and its really hard to find good compensators for the heavy carb amount i eat before.
what im currently eating: breakfast: muesli with fruits (oat flakes+dried berrys, no sugar) Inbetween: maybe some bread...dont know, thats the hardest part^^ Lunch: something with low carb, mostly chicken with vegetables or something along the line Inbetween: salad with ewe's cheese, paprika and yogurt (i dont like oil and vinegar dressing) Dinner: no dinner, maybe some lowfat quark or vegetables
not sure if sleep time or general eating time plays a role in losing weight but it definitely not shows any result till now. + i do half an hour cardio training on my homebike.
i try to lose at least 3 kilos, from 63 to 60
The amount of food you eat isn't as important as what you're actually eating. If you eat too little you're body is going to conserve that energy ie turn it to fat.
Go for wholemeal pasta/rice over white, and same with bread go for multigrain over white. If you don't already, start using low-fat milks and yoghurts too. If you want to snack on something between meals have some fruit or a handful of nuts. You shouldn't be skipping dinner, eating regular smaller meals is better than having two large ones a day. Aim to have at least two cups of greens a day, and make sure to drinky plenty of water, about 2L/day.
Also sleep does play a factor, you should try and get seven hours a night. Eating times don't matter really as long as you keep a routine. Hell, I have breakfast at 9pm, lunch at 3am and dinner at 6am. The joys of night shift haha
Hope this helps
The amount of food is the only important thing. If you eat too low calories, the only thing that happens is that your weight loss will be a higher % of muscle: fat lost. Eating only 300 kcal a day will absolutely not be stored as fat, that's a bullshit myth that's been clinically disproved.
"Regular smaller meals" is also bullshit. It doesn't matter how you eat the calories, it has no effect on your metabolism either way. Do whatever works for you. I also believe that sleep is completely irrelevant to weight loss. Basically, it's kcal in vs kcal out, regardless of how you sleep. Obviously you need sleep for other reasons, but I don't think there's any need to stress it for weight loss reasons.
@Mereel. If I were you, I would skip the breakfast completely and make all your meals some type of meat or other good protein source. Drop the cereal and bread for weight loss. Your lunch is a good example of the kind of thing you should be eating more of.
What I mean by the amount of food is more what is in it, not the physical size of the meals. You could have three meal of filler crap, or you could have one balanced meal that will provide the same nutrients.
Regular meals isn't bullshit either. True, it doesn't matter really if you eat two large or six small meals a day for your overall caloric intake and doesn't effect your metabolism too much, but if you are eating regularly through the day you're less likely to eat other snacks/too much when you do decide to eat.
Also breakfast is the worst meal to skimp on. High fibre meals will help you lose weight, that's why I suggest wholemeal pasta and bread. White pasta IS bad for weight loss, but high fibre foods like vegetables are not. Telling him to not eat carbs is stupid, the best way to lose weight is to have a balanced diet and exercise regularly. Which is why sleeping is important also, nobody feels like exercising when they've had inadequate sleep.
Regular meals to stoke metabolism is a myth. See the studies here:
High fiber does very little for weight loss compared to low carb.
Low carb consistently outperforms low fat in regards to weight loss in the SCIENTIFIC LITERATURE. And is healthy.
I never said anything about stoking metabolism. I said regular meals will make you less likely to snack on other things throughout the day. Cutting milk out is also a bad idea, it's where most people get the majority of their calcium from.
Low carb diets are not the way to go. Ketosis is not a good thing.
Collard greens contain a lot of calcium. Milk is not necessarily needed. In fact, they fortify/add more calcium (and vitamin D) into milk because it is not a great source of calcium in general.
Low carb diets are extremely effective for weight loss and healthy for metabolic dysfunctional populations. Same with ketosis. See the studies I posted earlier.
I'm perfectly aware what insulin does to your body. If you're at a calorie deficit you will still lose fat and weight. Yeah, you might not lose the same amount, but you still will lose weight.
Intermittent fasting day 3 and going to sleep just now, really hungry. Broke fast at 1pm with lunch, ate after work, and at 9pm. Now, I haven't been able to count calories (of course I have a rough feeling) because it's a bit difficult when you're not the one preparing the food. A bit confused now and wondering if it's a deficit making me hungry or not having adjusted to not eating all the time. *sigh*
On September 01 2011 06:53 rEiGN~ wrote: Intermittent fasting day 3 and going to sleep just now, really hungry. Broke fast at 1pm with lunch, ate after work, and at 9pm. Now, I haven't been able to count calories (of course I have a rough feeling) because it's a bit difficult when you're not the one preparing the food. A bit confused now and wondering if it's a deficit making me hungry or not having adjusted to not eating all the time. *sigh*
I'm on day 6 now, and I've only been hungry for ~1 hour before I break the fast. I'm on a slight calorie surplus though, so that might make the difference.
On September 01 2011 06:53 rEiGN~ wrote: Intermittent fasting day 3 and going to sleep just now, really hungry. Broke fast at 1pm with lunch, ate after work, and at 9pm. Now, I haven't been able to count calories (of course I have a rough feeling) because it's a bit difficult when you're not the one preparing the food. A bit confused now and wondering if it's a deficit making me hungry or not having adjusted to not eating all the time. *sigh*
I also decided to do IF (along with starting SL). Workout days are a pain to shove in 3k calories a day and yesterday was a rest day and I got sooo hungry Although I'm pretty sure I would've been fine if I drank water, I was too lazy to go downstairs lol
Fuck ya lactaid pills arrived just in time of me running out of lactose free dairy products I got last weekend :D I would've kept drinking regular milk regardless but it's nice to know I won't be making trips to the can every hour now.
Also gonna start back on creatine tomorrow since I've been off it for over a month now. Get pumped!
Hi all, this seems to be a kind of hardcore weightlifting, pumping iron kind of thread but i just thought i would throw my fitness advice out there. About 2 years ago i started having a lot of back pain, mostly from sitting all day in my classes and then at home playing video games. The good news is that i found a way to fix it - Yoga!
I know you are all hard as shit and wouldn't even consider some chick workout like yoga, but from the way most body builders out there clomp around it sure looks like they need it, and you are all gamers that probably sit more than you should. So just do it, you can do it alone in your room and no one will know.
Yoga is both exercise and training. In the short term is stretches your back and relieves pain, in the long term it perfects your posture making you feel lively, agile, and generally fit. In this my 2nd year of doing yoga everyday, and i am certain that i will do it the rest of my life because it makes me feel so good. You must do yoga everyday, it works on posture muscles - the ones that have atrophied due to our sedentary modern lifestyles, and the only way to get them back is show our body that they we need them everyday.
Alright now about the practice: As i have already said you should do it everyday, you can start out every other day while building the strength to do the poses, but eventually you must do it everyday. Yoga uses unusuall muscles or regular ones in unusual ways so don't think you'll be great right away even if you are strong. My advice is to go get the bikram beginners yoga book and learn the poses out of that. You can go to a class to learn them, but most classes teach flow yoga, which i feel is just a watered down version of the bikram poses. One last thing is that it is ideal to do yoga in a heated room ~ 80F or more (this makes it easier, which allows you to push farther and get greater benefit). Here is a poster of the bikram poses, i do 1,2,3,4,5,8, 9 13 and 16, adding on more as i get comfortable with current ones. It takes me 30 - 40 min depending on how focused i am.
You know your thread has made it when you get people signing up to the site just to advertise in it.
Also, I've been wanting to do Yoga since I first realized how inflexible i was - that was around a year ago. There are no classes around here though that I can get to, and I figured like Cambium said that the form was important. Maybe I'll check out the book to see if I can get the basics of it.
I'd probably work yoga into my routine if i had time outside of oly lifting/rugby/school T_T
Nice gains charlie brown, adding weight while losing bf% is always good :D
@eshlow - Knee is acting up again. After checking a few google pics i think its the LCL? Its mostly just a bit swollen and tight so i cant quite bend my knee as far as my right leg. I can lift pretty well on it and run pretty much full speed. Usually there's no pain unless it gets hit. I feel the tightness/pain around this area:
AND...my right thumb has been having pain recently for some reason on the knuckle closest to the thumbnail. If i adjust my hook grip i can usually still lift with it but if it gets hit or i press on it certain ways its pretty painful.
On August 30 2011 22:34 Mereel wrote: hi guys, i try to lose some weight because im not happy in my current situation. i read the opening post about cardio but it seems not the right way to lose weight. it focus mainly on nutrition.
and there is the problem. i dont really know when to eat what to lose weight. i know the general rule is less carb more protein. i tried that now for some days and its really hard to find good compensators for the heavy carb amount i eat before.
what im currently eating: breakfast: muesli with fruits (oat flakes+dried berrys, no sugar) Inbetween: maybe some bread...dont know, thats the hardest part^^ Lunch: something with low carb, mostly chicken with vegetables or something along the line Inbetween: salad with ewe's cheese, paprika and yogurt (i dont like oil and vinegar dressing) Dinner: no dinner, maybe some lowfat quark or vegetables
not sure if sleep time or general eating time plays a role in losing weight but it definitely not shows any result till now. + i do half an hour cardio training on my homebike.
i try to lose at least 3 kilos, from 63 to 60
The amount of food you eat isn't as important as what you're actually eating. If you eat too little you're body is going to conserve that energy ie turn it to fat.
Go for wholemeal pasta/rice over white, and same with bread go for multigrain over white. If you don't already, start using low-fat milks and yoghurts too. If you want to snack on something between meals have some fruit or a handful of nuts. You shouldn't be skipping dinner, eating regular smaller meals is better than having two large ones a day. Aim to have at least two cups of greens a day, and make sure to drinky plenty of water, about 2L/day.
Also sleep does play a factor, you should try and get seven hours a night. Eating times don't matter really as long as you keep a routine. Hell, I have breakfast at 9pm, lunch at 3am and dinner at 6am. The joys of night shift haha
Hope this helps
The amount of food is the only important thing. If you eat too low calories, the only thing that happens is that your weight loss will be a higher % of muscle: fat lost. Eating only 300 kcal a day will absolutely not be stored as fat, that's a bullshit myth that's been clinically disproved.
"Regular smaller meals" is also bullshit. It doesn't matter how you eat the calories, it has no effect on your metabolism either way. Do whatever works for you. I also believe that sleep is completely irrelevant to weight loss. Basically, it's kcal in vs kcal out, regardless of how you sleep. Obviously you need sleep for other reasons, but I don't think there's any need to stress it for weight loss reasons.
@Mereel. If I were you, I would skip the breakfast completely and make all your meals some type of meat or other good protein source. Drop the cereal and bread for weight loss. Your lunch is a good example of the kind of thing you should be eating more of.
What I mean by the amount of food is more what is in it, not the physical size of the meals. You could have three meal of filler crap, or you could have one balanced meal that will provide the same nutrients.
Regular meals isn't bullshit either. True, it doesn't matter really if you eat two large or six small meals a day for your overall caloric intake and doesn't effect your metabolism too much, but if you are eating regularly through the day you're less likely to eat other snacks/too much when you do decide to eat.
Also breakfast is the worst meal to skimp on. High fibre meals will help you lose weight, that's why I suggest wholemeal pasta and bread. White pasta IS bad for weight loss, but high fibre foods like vegetables are not. Telling him to not eat carbs is stupid, the best way to lose weight is to have a balanced diet and exercise regularly. Which is why sleeping is important also, nobody feels like exercising when they've had inadequate sleep.
Weight loss isn't about nutrients. It's about calories. He's not asking how to be healthy, he's asking how to lose weight. Breakfast is the best meal to skip for weight loss (and there's a remarkable amount of clinical evidence that points towards health as well). High fibre meals won't help you lose weight directly. If you ate the same kcal amount of whole grain pasta as you did of white pasta, there would be no difference in weight loss. A calorie is a calorie for weight loss, regardless of whatever nutrients may be found in it. Your idea of "having a balanced diet and exercising regularly" is a great way as a lifestyle to live as a healthy person and maintain a weight perhaps, but weight loss needs more than that. For weight loss, if your calories are on point then you don't even need to lift a finger, exercise isn't required although it can be a catalyst in the process. I don't know what kind of experience you have in dieting, but some of the things you are saying definitively do not have fat loss in mind.
Are you fucking serious? You need to be healthy to lose weight. That should go without saying. Wholemeal is unbelievably better for you than white pasta/bread, yes I do mean for fat loss. Most of the carbs in white pasta are high GI, and holy shit guess what? Insulin spikes, so the body slows its metabolism = turns that energy to fat. Wholemeal is low GI so you don't have that problem. Even if you eat the same caloric value of each, wholemeal is going to yield better results because less of it is getting converted to fat.
I am dead serious. You don't need to be healthy at ALL to lose weight. Ever hear of the guy doing the twinkie diet? I'm not saying that's a good approach, because it's awful, but the point is it worked. Even if you eat sugar as your only carb source, as long as you're at a kcal deficit you will lose fat. It doesn't matter if those 1000kcal of sugar spiked your insulin and triggered bodyfat storing throughout the day, because at the end of the day you've still burned your BMR. It really is about kcal vs kcal out if you dumb it completely down. Insulin spikes do not affect the metabolism in any way. For weight loss, there is NO difference between your calories. For health, there's a huge difference, but we are talking strictly fat loss here. I also think you misunderstand the term 'dieting'. I'm not talking about a lifestyle approach that will result in a piss poor fat loss rate, I'm talking about 8-12 solid weeks of a good program that will net you the fat loss people dream of. Honestly, you come here spouting bullshit bodybuilding myths that never had any scientific merit but I don't think you've ever been through a diet yourself. You lack evidence, credibility, experience and your attitude does you no favours.
So I finally saw my Physical Therapist for my ankle today, and she said I should be fine working out again as long as I take it easy...so yay! I'll probably start up again this weekend and I guess I'll post my weak numbers then too.
I also just talked my coworker into SS too I think.
EPT
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