Pumping iron down the gym, aww yeah

Rocky Balboa here is hitting the gym, rising up to the challenge of my rivals :thumbup1: but seriously I'm a man on a mission and that mission is to lose some muthafuckin' weight. Given I'm already quite a big fella as it is I've been told the first initial couple of stone should drop right off, which is all I'm aiming to lose right now. But from any of you gym buffs/health nuts/professionals like @exclamatio what tips y'all got? And yes I know eat more healthy food, working on that :wink:

http://m.memegen.com/u0hus2.jpg

Well like I said, you won't lose weight in the gym, you lose fat. You will be building muscle, which is heavier than fat.

To loose weight you need a proper diet that fits your amount of exercise.

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Originally Posted by Mr Slave

Well like I said, you won't lose weight in the gym, you lose fat. You will be building muscle, which is heavier than fat.

To loose weight you need a proper diet that fits your amount of exercise.

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That's my main problem atm xD

But its mainly booze than food. I have a relatively good diet. Just top it up with cider and rum.

Benji is right, food makes you fat / lean. Exercise keeps you strong and fit.

The cool thing about the human body is that the better you eat, the more energy you will have to exercise with. The more you exercise, the better you will feel through the release of "feel good" hormones and a sense of accomplishment as you improve. This reaffirms the positive changes in diet that allow you to make those small stepping stone gains in fitness, you create a positive feedback loop.

The hardest part is starting. Sure, everyone says they want to, and nearly everyone has a little try. But you need to set a solid goal for yourself, keep it in mind, keep doing things to motivate yourself, daily do something positive with food and exercise, just do that and you will absolutely become fitter and healthier.

Muscle takes up less space than fat, it's way more dense so don't worry too much about the what the scales say. How your clothes fit and how many stairs you can walk before getting out of breath are much more useful measurements. You should have seen the improvement on Benji hiking up Arthur's seat this year, he was a beast!

Food - Buy in advance, there's nothing better than buying healthy food and having it on hand to eat. Make it easy on yourself to make the right choice.
Exercise -(Can't remember if you drive) But park further away than usual so you have to walk a little more to / from work etc. Set off ten minutes early to catch the bus and walk the long way.

Small good habits add up to sexy gains.

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Originally Posted by ChewBecca

That's my main problem atm xD

But its mainly booze than food. I have a relatively good diet. Just top it up with cider and rum.

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From my experience is that most people that think they have a good diet, do have a good diet, it just doesn't fit their lifestyle. The thing is that most people get in way more energy then they are using. Personally I cut out a lot of carbohydrates from my food and I use fruits to add to my diet when I will use it. Now obviously if you exercise more, you won't need to do that, but most of us don't exercise enough, so at least make sure you don't eat too much.

For luck I can eat what I want, but I don't eat pizza or something everyday. Worse fast food is a no-go for me, such as McDonalds etc.
The best secret for me to keep my body fit is simply not owning a car. I have to walk in most cases. When I travel alone, I use the time and run. When it's warm I run to the see (7km), swim through it and walk or run back. And on a hot day, it feels so good to do it.

Also, try to express yourself with more movements with passion on anything, a sport hobby for example.

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Originally Posted by Mr Slave

From my experience is that most people that think they have a good diet, do have a good diet, it just doesn't fit their lifestyle. The thing is that most people get in way more energy then they are using. Personally I cut out a lot of carbohydrates from my food and I use fruits to add to my diet when I will use it. Now obviously if you exercise more, you won't need to do that, but most of us don't exercise enough, so at least make sure you don't eat too much.

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I swim twice a week, and walk the dogs for at least 3 miles twice a week. I have to cut bread+other high carb items as it does cause a few problems for me (lethargic, bloating, cronic pains...) same with milk, but not as bad as bread. This means that I end up cutting out quite a few carby things anyway. Yesterday I had crisps and now my belly hurts a tad...

... or just eat once a day, like I do ... fast food. Trust me, I have 0 fat on me. And no I am not anorexic, yes, I don't have an "apetite". But given the fact that almost every french girl is slim, you can eat what they eat, which is sea food at most part. Crabs, fish, sushi ... oh and don't forget ... tons of salad, TONS of it! At each meal, that's the first thing you get here.

That's good. 1 thing though, don't overestimate how much you burn with exercise and don't underestimate how much calories, carbs etc etc your food contains. I was absolutely amazed by both, making me realize that I had basically no clue about either.

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Originally Posted by שเ๒єtгเ๒є

For luck I can eat what I want, but I don't eat pizza or something everyday. Worse fast food is a no-go for me, such as McDonalds etc.
The best secret for me to keep my body fit is simply not owning a car. I have to walk in most cases. When I travel alone, I use the time and run. When it's warm I run to the see (7km), swim through it and walk or run back. And on a hot day, it feels so good to do it.

Also, try to express yourself with more movements with passion on anything, a sport hobby for example.

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Just remember, just because you have a slim body, doesn't mean you have a healthy body.

Loosing weight I've found is 90% diet. You can run and exercise all you want. If you eat like shit 4 times a day, you're not going to loose anything. Focus on your diet, then slowly work your way up in pace by walking, jogging, then running. With an improved diet and now running a mile every night, I keep myself in shape with next to no fat.

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Originally Posted by Mucski

... or just eat once a day, like I do ... fast food. Trust me, I have 0 fat on me. And no I am not anorexic, yes, I don't have an "apetite". But given the fact that almost every french girl is slim, you can eat what they eat, which is sea food at most part. Crabs, fish, sushi ... oh and don't forget ... tons of salad, TONS of it! At each meal, that's the first thing you get here.

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Zero fat != healthy. You can't eat once a day and have enough energy to hit the gym. It just will not work. Yes, you can eat once a day if you sit around all day, but again that isn't healthy.

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Originally Posted by Mucski

... or just eat once a day, like I do ... fast food. Trust me, I have 0 fat on me. And no I am not anorexic, yes, I don't have an "apetite".

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Seriously, be more unhealthy...

Eating once a day is terrible, that's really destructive. Also fast food is shit for your body, you might not have fat on your body, but you are denying it so much of the nutrients etc that it needs to stay healthy. On top of that, not having fat on your body is 1 thing, but that doesn't mean you arteries aren't suffering. What you are doing now is just killing yourself slowly. Or quite quickly, depending on how you look at it.

I never said I'm healthy. I am not a walking dead either.

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Originally Posted by Mr Slave

Just remember, just because you have a slim body, doesn't mean you have a healthy body.

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Ikr, for a programmer I'm very healthy tho. When I stopped smoking and drinking alc and coff I got more cravings for many tasty things but then I started sport because I felt how I improved by stopping smoking I could balance that out. By condition turned up by around 4 in a half year on swimming.

So I think it goes upwards. Compared to my old life I'm very healthy. I eat more, I eat better because fast food became boring on the taste over the years anyways, and I'm getting around more.

Sleeping better and long enough turned out to be another secret, because a rested body is more powerful in many ways.


When I would have the time, I would visit a Gym regularly.

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Originally Posted by Mucski

... or just eat once a day, like I do ... fast food. Trust me, I have 0 fat on me. And no I am not anorexic, yes, I don't have an "apetite". But given the fact that almost every french girl is slim, you can eat what they eat, which is sea food at most part. Crabs, fish, sushi ... oh and don't forget ... tons of salad, TONS of it! At each meal, that's the first thing you get here.

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Problem is (no discussion your life style is not good about food) every body reacts different on it. Many fat people are just fat because their stomach organ is just too large genetically given, they need to eat more to lose the hunger.


@Junkers do you know why Asian girls have so slim sexy bodies? Two things:

1. Their food is healthy and good, and
2. They do not eat until they are feel full of food.

When you eat something it takes around 30 minutes until you lose the hunger piece. So eat a smaller but healthy portion. If it's good food it will give you all energy you need. Then wait 30 minutes. When you are still hungry, eat a bit more and wait again. You will see it will help you to lose fat, too.

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Originally Posted by שเ๒єtгเ๒є

Problem is (no discussion your life style is not good about food) every body reacts different on it. Many fat people are just fat because their stomach organ is just too large genetically given, they need to eat more to lose the hunger.


@Junkers do you know why Asian girls have so slim sexy bodies? Two things:

1. Their food is healthy and good, and
2. They do not eat until they are feel full of food.

When you eat something it takes around 30 minutes until you lose the hunger piece. So eat a smaller but healthy portion. If it's good food it will give you all energy you need. Then wait 30 minutes. When you are still hungry, eat a bit more and wait again. You will see it will help you to lose fat, too.

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Most fat people eat poorly. This is coming from a guy who has a fat family for the most part and loss massive amounts of weight (50kg) and is still overweight.

The problem is that you get used to a lifestyle, you have to understand that even the slightest imbalance can snowball you into obesity. Obviously some people have a harder time losing weight while others have a harder time gaining it, however unless you have some rare disease (saw a woman who has 0% body fat, the body just rejects it), you will get a healthy weight with a healthy diet.
On top of that, what is hunger? Is that your body telling you need food, or your brain telling you it's craving food? Because I speak from personal experience that for me it was the craving, which comes from a bad diet.
Now you talk about the stomach. So how did it get so big? Because IIRC, you're not born with a large stomach, it expands. Now how do you expand it? By eating more.
And well, that's 1 of the problems when you start losing weight. I went on a healthy diet, I eat lots of vegetables etc, but that's just it, I eat lots of food, sure it's healthy, but my stomach is still big. So what happens when I go eat Pizza? I eat lots of that as well, whereas someone else would eat less. So you need to look at food that fills you up, yet isn't bad for you.

As for this: "They do not eat until they are feel full of food", well I guess that they will die if they ever go to long without food, because they won't eat until their stomach is filled. ;)

This guy has spot on advice and he is up to date with the real science

http://youtu.be/14rE3A0OEMM

- - - Updated - - -

http://youtu.be/zTuK6QKBvcc

http://youtu.be/kNT0EyDEyZU

Diet will be a hard change but I've been eating a lot more chicken, rice, Bran Flakes for breakfast and trying my best to ensure I burn off as much energy gained from these foods during the day to avoid storing them. I'm far too fussy an eater so it's slow progress :P:

Your taste buds will change as you go too, it generally takes around 21 days to renew them.

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Originally Posted by exclamatio

This guy has spot on advice and he is up to date with the real science

http://youtu.be/14rE3A0OEMM

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This fits with what South Beach tells you:

http://www.southbeachdiet.com/diet/l...t-whole-grains
http://www.southbeachdiet.com/diet/w...-other-legumes

Absolutely, I do like large parts of the south beach diet. And like Jason says, starting with a ketosis (no carb) diet it can be a great weight loss method. My take is that you also have to be super open about the health effect of this and how it's only sustainable short term. You absolutely must move to a high carb plant based diet for long term health and lower body fat composition. That's why I linked the video about low carb diets and coronary health, and the "biblical fast" as more evidence for a plant strong, high carb diet.

http://www.alrakoba.net/articles2/sh...?article=29075

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What is it that the two diets share? The common points of the diets lie in the carbohydrate restriction during the incipient phases, with the induction of ketosis. But, speaking of the following phases in the diet, unlike the unhealthy recommendations of strict reduction of carbohydrates and foods high in saturated fats that Atkins makes, the South Beach diet recommends replacement of all simple carbohydrates with complex, healthy ones. In fact, South Beach diet recommends consumption of lots of whole grains, brown rice and fruit. Also, it strongly advises against all saturated fat, recommending instead unsaturated fats consumption, stressing on the healthy properties of the olive oil and fish oil.

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Of course the issue of meat is still there, the question is, are we ready to all go vegan?

But yeah, diets like Atkins are absolutely horrible for the body, they don't teach you anything about proper food, it just teaches you how you can loose weight, not have a healthy body at all.

This is where like many diet books they also make mistakes. They are saying that they are replacing simple carbs with complex. Ripe fruit is full of simple carbs, they don't even require digestion! When we cook complex carbs it's to make them more digestible. So they aren't replacing simple carbs with complex. They are replacing overly processed carbs with healthier by going for the whole wheat and full fibre choices, something I always recommend.

Simple carbs = good
Complex carbs = 2nd best and still good
carbs without fibre = problem

Oils aren't health foods, they can be as processed as table sugar. Fruit, nuts and seeds beat oils and animal sources of fats.

https://www.youtube.com/watch?v=6uB6wg5WO-0

https://www.youtube.com/watch?v=UNwXal7h1K4

Great point about veganism, it's obvious that everyone isn't ready, me included! But I don't think we need to be vegan to be super accurate with health advice and to keep making positive changes to our own diets and lifestyles. I don't expect that either of us will be eating next year as we are now. Although I did just boil up some wholewheat pasta broccoli and cauliflower!

Well this is said about fruits: http://www.southbeachdiet.com/diet/learn-about-fruit

As for meat, we've talked about this before, and that the main problem is that people need to be told what to eat, now a lot of people already have a problem with South Beach, because it's already trying to teach you about food, rather then to flat out tell you what to eat. If you were to add to that as well that you can't eat meat, well that's just gonna turn people away.

That said, they should definitely add more info.
I can only find this so far on that site http://www.southbeachdiet.com/diet/l...t-cuts-of-beef

just destroyed a salad bowl from subway. was epicly delicious. Probably going to do a load of walking tomorrow too as I am going to explore an abandoned building then go to a gig.

Been in gym for 3 months now and made it as a part of my life until then. Getting pump everyday just makes each day a simple living.

Never made a huge goal of becoming muscular or a road to model kind of fitness. Just making it a daily thing is already enough for me. And my body is totally perfect.

I'm finding my body to be pretty exhausted nowadays from being in the gym almost every day and doing at least a mile walk almost every night. Likely because of the lack of fruit and veg in the diet :P: badly need to get that seen to. In the mean time until I actually get to eating fresh fruit and veg regularly, what's the opinion on vitamin supplement pills?

Most vitamins are a waste of money and potentially toxic, you should only really be supplementing vitamin D3 and potentially B12 (not just a vegan problem). Instead of taking a vitamin / vitamins each day, just take a piece or two of fruit, eventually that will turn into a few pieces and more.

If you are actually deficient in something, then you should consider supplements. I'd get a blood test before wasting time and money on vitamins.

http://youtu.be/fEiysQ2YHRA

Just wondering, Would there be any difference from a person who doesn't relies from a machine? Like an example to that would be doing some chest inclines on a machine from a raw barbell that heavily relies on your strength exerted?

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Originally Posted by Junkers

I'm finding my body to be pretty exhausted nowadays from being in the gym almost every day and doing at least a mile walk almost every night. Likely because of the lack of fruit and veg in the diet :P: badly need to get that seen to. In the mean time until I actually get to eating fresh fruit and veg regularly, what's the opinion on vitamin supplement pills?

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What diet is that? Because any diet that lacks fruits AND vegs, is just terrible.