QUOTE(G. @ May 20 2009, 04:01 PM) [snapback]549288[/snapback]
QUOTE(Dex @ May 20 2009, 02:44 PM) [snapback]549286[/snapback]
Well I'm basically eating Special K, soup, rice cakes and salad everyday.
Ive stopped drinking wine during the week, and am only trying to drink vodka with diet drinks when I do go out. Also given up bread, crisps, chocolate and cheese.
Trying to run/jog everyday, but I cant run for more than 30 minutes atm. But considering I havent done exercise for 5 years and smoke 20 a day I think it's a good time to start, and will try to increase the time over next 2 months.
Trying to do weights but am going to focus more on that in a couple of weeks, my main priority right now is to loose my beer belly and introduce my body to the idea of exercise. But I do feel I need to actually have a weights regime to follow, atm Im mainly just doing curls and something else which I dont know the name for, also that thing where you put your arms on the seat of a chair, as if your sitting in the air and lift yourself up and down for the triceps. For curls Im using 14kg weights and as I get more tired I take some of the weight off.
Also doing situps everyday.
Thats pretty much it. Ill give a progress update at the end of the week in terms of how much weight Ive lost, and any changes in weights.
Some good changes already. I'd advise trying to cut down on those cigarettes and going for a walk whenever you feel like a smoke. I used to smoke 20 - 40 a day, but with more stringent rules on where I can smoke and excercise has helped me to cut down to 5 - 10 a day.
Not drinking alcohol during the week, or very occasionally will do wonders for weight loss, drinking alcohol is like a vicious circle;
Drink alcohol which has loads of calories, the alcohol has to burn off before anything else you consume gets burned off, it reduces your quality of sleep which slows your metabolism and gives you carb cravings which normally involve sugary high GI carbs which spike your insulin and cause you to put on fat easier, and these post drinking foods tend to be high in fat which is self explanatory.
So, avoid alcohol as much as possible. Keep it to weekends, vodka, whisky and spirits containing no sugars (look it up, if it is sweet it probably has carbs) are okay in moderation with diet drinks as you say, just avoid high calorie drink snacks like peanuts. Eat some cottage cheese to line your stomach before, and after drinking which will keep you full and stop hunger cravings for crappy foods.
3 - 4 times per week, ideally try get a 45 minute weight session in, with 20 - 30 minutes of cardio, but if you are finding it difficult to weight train, do 1hr - 1hr 30 mins of moderate cardio.
HIIT cardio is great for leaning up. Do your moderate cardio for 25 minutes, then too start the fat burn you should do the following;
* Sprint at full pace for 60 seconds
* Jog at an easy pace for 2 minutes
* Repeat for 5 times.
* Each week add another repetition
Sounds easy right? Initially you will be exhausted, but it really is a great way to lean up.
It's difficult for me to cut down on smoking. I would usually drink half a bottle of wine every night and was smoking alot of weed, which always gave me the munchies. So without those to vices to escape. smoking is the only thing I have, plus excercise, but maybe Ill try and cut down to 10 a day soon. Babysteps.
And I shall try that HIIT cardio after my half an hour jogs. Sounds good.
Thanks for your help.
QUOTE(corus @ May 20 2009, 04:05 PM) [snapback]549289[/snapback]
Yeah like I said Dex if you give me an add on msn I'll sort you out with some programs and stuff that will help you cut down and put on a bit of lean mass.
Try and get some protein in your diet too, those things are all low calorie carb based things that won't give you a lot of energy to recover from the sessions you're doing and you might find you go a bit hypo off eating so little and training.
Keep up with the running steady pace for as long as you can don't want to be working your heart massively fast because you wanna try and work at a steady pace burning fat. if you go too hard you'll start using your glycogen stores and you wanna be using your fat as an energy supply rather than that if you're targeting fat loss. Keep it up though mate sounds like you've made a few big changes that you'll hopefully see/fee; a benefit from if you keep it up.
And yeah once you've started getting a bit fitter and you're starting to lean up a bit bring in some sessions like G's above if you start to hit a plateu or want to work on your fitness a bit more as well as fat loss. The fitter you are you'll be able to work at a higher intensity and burn more fat accordingly
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Hey man. I dont use msn. I pretty much only use email and BB messenger (which is no good if you dont have a Blackberry). [email address redacted] is my email though.
I forgot to mention Im also eating veggie meat (quorn) which is high in protein and low in fat. So I am getting some protein, but when I start hitting the weights harder I shall probably start on the creatine and whey protein.
Thanks for your help dude. I am feeling much healthier already and already see a difference in my beer belly, as I pretty much started mid last week so it's been about a week for me.
EDIT: Lol at matt. Good work buddy!
