Fat and Way Out of Shape - What do I do?

[jomothepure]

Finally, and this might be utter bollocks, but if I have a drink at home I plump for a good malt (although a crap one would do!) rather than a beer - I presume that with there being less volume there's less calories.

A calorie guide book thing came with one of the Sunday papers a few weeks ago. I can't find it now, but you're basically right.

Gin&vodka were about 50-60 calories a shot, whisky a touch more - 70 a shot approx. Beer obviously loads of sugar and It's about 200 a pint. So as long as you don't have a pint of whisky a night, you're right!

[jamesmcdonnell]

Yes, however. Worth pointing out is that Alchohol has an effect on the metabolism, which means that not only do the calories from alchohol tend to get converted into fat more readily (hence the beer belly), but calories consumed whilst alchohol is still acting on your body tend not to get burned off as quickly.

If you drink every day, even relatively small amounts, you are going to put on a lot more body fat. When I stop drinking for a month, I lose a lot of body fat without even trying.

[Deserter]

Actually, low intensity exercise is very good for burning fat. Fast walking will shift more weight per calorie expended than running, it's just that running burns dramatically more calories overall, but it's actually less efficient.

I used to go to the gym and go like the fornicating clappers on the exercise bike at full chat and wondered why I wasn't shifting any excess weight, until the gym instructor told me I was wasting my time as I would get fitter doing that, but not leaner.

sustained bouts of low intensity exercise cause your body to start using up fat storage.

One of the major problems is that there is so much conflicting advice from the 'experts'. For example, I've read two people (including that Body for Life 'guru') who insist that you'll shift more weight through a hard 20 minutes on the treadmill than through an hour pedalling along sedately on the bike.
I've personally always found that I get more results from high-intensity work-outs, though I mix it up a bit. Best one for both CV and weight loss I've found is a 10-minute warm-up on the cross-trainer (around 130bpm) then a 20-minute run where I do 2 mins on 8km/h, 1 min on 10km/h, 1 min on 12 km/h, 1 min on 14, 1 min on 16, then back down to 10 and repeat through up to 16 another three times, before peaking on 18km/h for the 19th minute, coming back down to 8km/h for the final minute. Then do 10 min cool down on the bike (130bpm range again).
The beauty of it is that you can adjust the speed to suit your fitness level, so when I was coming back from injury I was doing four lots of 8,10,12,14km/h, and at my peak I was able to do 11/13/15/17km/h.
Doing it in such a measurable fashion also really allows you to keep a real tab on your fitness level.
Sorry, probably sound like a real geek after all that

[jamesmcdonnell]

It all depends on your fitness really. If you are fit enough to run at a fair crack for an hour, you are going to burn off a shed load of calories, as I said it's the efficiency which is different.

Low intensity exercise is more efficient at burning fat, and for those of us who aren't that fit it's a better way to go about it.

'better' depends on what stage you are at fitness wise.

this explains what I mean.

http://exercise.about.com/cs/cardiowork ... 22601a.htm

[Old bones Ian]

Any exercise should be built up, rather than throwing yourself in and training until you feel ill, alot of people will join a gym, train themselves into the ground in the first month, then lose interest as they think its to much like hard work.

[jamesmcdonnell]

Healthy diet, not too much piss and regular rather than intense exercise does the trick. I'm on a mission to get down to 185 lbs before summer.

[Deserter]

It all depends on your fitness really. If you are fit enough to run at a fair crack for an hour, you are going to burn off a shed load of calories, as I said it's the efficiency which is different.

Low intensity exercise is more efficient at burning fat, and for those of us who aren't that fit it's a better way to go about it.

'better' depends on what stage you are at fitness wise.

this explains what I mean.

http://exercise.about.com/cs/cardiowork ... 22601a.htm

See what you mean - that makes sense.

[J]

Healthy diet, not too much piss and regular rather than intense exercise does the trick. I'm on a mission to get down to 185 lbs before summer.

when is the amputation booked?

[jamesmcdonnell]

Very funny lardotron....

I'm at 198 already, only 13 lbs to go.....

[J]

lardatron thats rich that is talk to me when you are playing 3 games of squash and 3 games of 5 a side a week. Cricket starts soon as well.

and 13 llbs is quite a bit mate.

in serioussness good luck with it perhaps you will take less room up when you come over.

[Phenomenal-Nutrition]

High intensity cardio will shift more bodyfat than low intensity. Yes low intensity uses a greater percentage of bodyfat for energy BUT high intensity will take so much more energy. For example 10% of 1000 is greater than 20% of 400.

If your doing high intensity cardio your going to increase your metabolism to a higher rate (ie burn more fat when your idol), increase muscular ability and more importantly you'll be in a better condition.

However that been said actually doing cardio 3-7times a week is the most important thing

[jamesmcdonnell]

Well already lost about 12 lbs since Christmas, so halfway there. 185 might even be underweight for me, not sure.

[jamesmcdonnell]

High intensity cardio will shift more bodyfat than low intensity. Yes low intensity uses a greater percentage of bodyfat for energy BUT high intensity will take so much more energy. For example 10% of 1000 is greater than 20% of 400.

If your doing high intensity cardio your going to increase your metabolism to a higher rate (ie burn more fat when your idol), increase muscular ability and more importantly you'll be in a better condition.

However that been said actually doing cardio 3-7times a week is the most important thing

Yeah, that's what i take heart from. I get 200 minutes cycling a week in by going to work and back every day, 6 mile round trip.

Three sessions of light weights a week, 3 sets of each exercise with 60 press ups, 60 sit ups and a bit of stretching thrown in isn't too shabby I think.

None of it is amazingly high intesity, but it's regular. It's just the odd night where I go bananas and drink myself stupid which hamper me and the occasional bout of serious hunger and getting my munch on.

[KOJOE90]

Nearly 12 months on, are we all lean, mean, fighting machines????

[Goz]

Why did you dig this thread out you nutter?

I'm unfitter than I was this time last year.

To be fair I've suffered a lot of niggling 'injuries' that have hampered my training and I have an ever burgeoning penachant for beer and ciggarettes.

If I were a football player I would have spent a lot of time out injured this season!

[Max Molyneux]

Nearly 12 months on, are we all lean, mean, fighting machines????

I am lean and mean enough for the likes of McDonnell and the British forum.

Anyone else and my china chin will be exposed!

[BunglesFingers]

Can only repeat what most have said on here already.

Dropping the sugar, booze and lardy food alone will see weight fall off most people. Running, walking, cycling or swimming are great ways to burn carbs and improve cardio fitness. Mix this with plenty of bagwork and light weights with extra reps and you can't go wrong. The hardest thing is getting into a routine and sticking to it.

[nickd]

If you don't really know what you are doing I'd buy this book its only 4 quid. Its got great nutritional information and exercise plans in there nothing complex. And its not really a diet you still get to fill your face just not with shite.

That goes for anyone trying to getin better shape.

http://www.amazon.co.uk/Abs-Diet-6-week ... F8&s=books

*Didn't realise this was a 2006 thread!* ;)

[silkov]

Personally I hate running (and also believe it buggers up the joints!) just do light exercise like stretching, situps, pressups, some light weights... try and eat a half decent diet, but what I personally found to have a drastic effect on my fitness was when I more or less stopped drinking booze completely, didnt so much lose loads of weight but my body shape changed, stomach became flat, trim etc.... used to knock back the Cider and that and had a bit of belly, giving up the alcohol or cutting right down will make a lot of difference by itself... I still eat cakes, crisps, chocolate as well... at the end of the day I think alcohol is one of the main things that turns so many young men into premature blobs, and a lot of the time you dont even notice it as it can happen over a period of years....

[black panther]

Another thing to try is random explosive shadow boxing - in a lift, in a dark and empty car park, in an empty dressing room, after taking a piss...
I've been doing this since 1998. Obviously if you get caught you look like twatimus maximus, but it turns into a habit eventually, and it does wonders for speed and shoulder reflexes. About 100 punches or so is good.

I started doing this in my bedroom few months ago, now I seem to do it anywhere when I'm bored. When someone sees me do it they look at me like im a effing idiot

Yes! THought I was the only one!

[jamesmcdonnell]

Played football saturdays and sundays between 1997 and 1999.

Finished 10 years of boxing in 1995 (finished at Welter).

Now 33, 5'8 and 200lbs

What can I do to get in shape?

I hate running

I like bagwork and weights

I half like circuits

My diet is good then bad.

I drink too much wine.

I want to regain fitness

Any ideas.

Do half an hours exercise a day, cycle to work for instance, or just do a light weights routine.

Stop drinking for a month if you can hack it, you will be amazed how quickly the weight falls off.

Eat a high protein diet with plenty of fibre, chicken and fish, don't skimp on the portions.

Little and often with the exercise, eat good food and plenty of it, don't starve yourself, and lay off the piss and you'll soon lose weight.

I was 15 stone december 2005, and did the above, by mid february I was 13 stone 10. I'm now 14 stone 4, and have managed to avoid ever getting back up to 15 stone again.

[nickd]

I started doing this in my bedroom few months ago, now I seem to do it anywhere when I'm bored.

I'm the same with wanking!

[silkov]

Another thing to try is random explosive shadow boxing - in a lift, in a dark and empty car park, in an empty dressing room, after taking a piss...
I've been doing this since 1998. Obviously if you get caught you look like twatimus maximus, but it turns into a habit eventually, and it does wonders for speed and shoulder reflexes. About 100 punches or so is good.

I started doing this in my bedroom few months ago, now I seem to do it anywhere when I'm bored. When someone sees me do it they look at me like im a effing idiot

Yes! THought I was the only one!

So did I !.... its not the thing to do when your pissed though, I tried some shadow fighting once when I got home from the pub and ended up punching a lamp to the otherside of the room!. :x .. the other half (of the time!) wasnt too impressed!... in fact it was probably written down in her notebook under 'reasons to give him the elbow' :x :(

[silkov]

I started doing this in my bedroom few months ago, now I seem to do it anywhere when I'm bored.

I'm the same with wanking!

Too much information mate!... :x :x :x 8)

[m1kee50]

Fat and way out of shape,what do i do?

Fight Samuel Peter. Twice. Claim to be the best boxer alive. Rinse and Repeat