Shape Up in 2011
Jan 17th 2011 | 6:01 am
#137
banned
Joined: Oct 2008
Posts: 7,614
Re: Shape Up in 2011
Exactly, people get too hung up on weightloss..like its the only important measurable aspect.
My advice, forget about weighing yourself weekly. Once every 2 weeks max.
Concentrate on eating well and exercising regularly, working out your heart and get the blood pumping...spin class, jogging, etc. Get the Heart rate up.
This will result in a healthier heart and improved CV system. Wirth that comes the will to go further and longer and with that comes weightloss and all round better conditioning.
Eating a lettuce leaf a day for a month and dropping 4KG's is pointless.
My advice, forget about weighing yourself weekly. Once every 2 weeks max.
Concentrate on eating well and exercising regularly, working out your heart and get the blood pumping...spin class, jogging, etc. Get the Heart rate up.
This will result in a healthier heart and improved CV system. Wirth that comes the will to go further and longer and with that comes weightloss and all round better conditioning.
Eating a lettuce leaf a day for a month and dropping 4KG's is pointless.
Jan 17th 2011 | 4:37 pm
#138
Concierge
Joined: Feb 2007
Posts: 29,625
Re: Shape Up in 2011
Exactly, people get too hung up on weightloss..like its the only important measurable aspect.
My advice, forget about weighing yourself weekly. Once every 2 weeks max.
Concentrate on eating well and exercising regularly, working out your heart and get the blood pumping...spin class, jogging, etc. Get the Heart rate up.
This will result in a healthier heart and improved CV system. Wirth that comes the will to go further and longer and with that comes weightloss and all round better conditioning.
Eating a lettuce leaf a day for a month and dropping 4KG's is pointless.
My advice, forget about weighing yourself weekly. Once every 2 weeks max.
Concentrate on eating well and exercising regularly, working out your heart and get the blood pumping...spin class, jogging, etc. Get the Heart rate up.
This will result in a healthier heart and improved CV system. Wirth that comes the will to go further and longer and with that comes weightloss and all round better conditioning.
Eating a lettuce leaf a day for a month and dropping 4KG's is pointless.
Jan 19th 2011 | 5:36 am
#139
banned
Joined: Oct 2008
Posts: 7,614
Re: Shape Up in 2011
looking good tonight weescot. hammering down the k's. nice one!!
Jan 19th 2011 | 4:53 pm
#140
BE Enthusiast
Joined: Aug 2007
Posts: 887
From: The city of many visions - and fast performance cars
Re: Shape Up in 2011
Thanks.. more like puffing... but getting there!
Jan 19th 2011 | 6:21 pm
#141
Banned
Joined: Jan 2011
Posts: 4
Re: Shape Up in 2011
This is my game plan:
SMART objectives
Specific: 18 weeks of proper eating and exercise
Measurable: By doing the 18 weeks
Achievable: Yes, the only resource I have to strive to make available is willpower
Realistic: Absolutely
Timebound: 18 weeks
Its tempting to make some specific changes as my objective, but the danger in doing so is that you never really know how your body will change--so I'm making my objective completing 18 weeks of good eating and exercise. However, my expectation is to lose 2 trousers sizes.
How? Body-For-Life principles, as taken further at www.transformation.com, which really works. In essence:
High-intensity aerobics (mainly rowing machine), generally no more than 20 minutes each session, 3 times a week. Although I'll probably do some hour-long sessions, just for the hell of it.
Weight training, sessions split between upper body and lower body+abs, 3 sessions a week.
6 or 7 meals a day, each with clean protein and low GI carbs; very limited carbs after midday. Protein shakes as 2 or 3 meals each day. Lots of fresh veg, limited fruit in order to avoid sugar. Loads of water, caffeine once a day (before training).
Various supplements: Creatine, garlic tabs, ginseng, multivits.
At least 7 hours of sleep each night.
One day off per week, which is an opportunity to eat sensibly rather than gorge. Maybe a few beers, too.
SMART objectives
Specific: 18 weeks of proper eating and exercise
Measurable: By doing the 18 weeks
Achievable: Yes, the only resource I have to strive to make available is willpower
Realistic: Absolutely
Timebound: 18 weeks
Its tempting to make some specific changes as my objective, but the danger in doing so is that you never really know how your body will change--so I'm making my objective completing 18 weeks of good eating and exercise. However, my expectation is to lose 2 trousers sizes.
How? Body-For-Life principles, as taken further at www.transformation.com, which really works. In essence:
High-intensity aerobics (mainly rowing machine), generally no more than 20 minutes each session, 3 times a week. Although I'll probably do some hour-long sessions, just for the hell of it.
Weight training, sessions split between upper body and lower body+abs, 3 sessions a week.
6 or 7 meals a day, each with clean protein and low GI carbs; very limited carbs after midday. Protein shakes as 2 or 3 meals each day. Lots of fresh veg, limited fruit in order to avoid sugar. Loads of water, caffeine once a day (before training).
Various supplements: Creatine, garlic tabs, ginseng, multivits.
At least 7 hours of sleep each night.
One day off per week, which is an opportunity to eat sensibly rather than gorge. Maybe a few beers, too.
Jan 21st 2011 | 12:48 am
#142
banned
Joined: Oct 2008
Posts: 7,614
Re: Shape Up in 2011
5.5 hour session today in the pouring rain..deep joy!!
Jan 21st 2011 | 2:34 am
#143
BE Enthusiast
Joined: Aug 2007
Posts: 887
From: The city of many visions - and fast performance cars
Re: Shape Up in 2011
Did it remind you of back home? Well done.
Jan 31st 2011 | 6:12 pm
#145
Concierge
Joined: Feb 2007
Posts: 29,625
Re: Shape Up in 2011
So how is everyone doing? I had a slight set back and sprained my ankle so not done much this week, doing double with the PT next week instead. Joined a legs, bums and tums class too.
Jan 31st 2011 | 7:06 pm
#146
BE Enthusiast
Joined: Aug 2007
Posts: 887
From: The city of many visions - and fast performance cars
Re: Shape Up in 2011
Heavy cold since Sunday night :-( Hope to be back to the routine tomorrow.
Sorry about your ankle BC
Sorry about your ankle BC
Jan 31st 2011 | 10:10 pm
#147
Lost in BE Cyberspace
Joined: May 2009
Posts: 5,965
From: Dubai
Re: Shape Up in 2011
I had lost 4 1/2 kilos since christmas but guessing a bit of that has gone back on as im on holiday- when I get back I am on serious diet/fitness regime with no slacking!
Feb 1st 2011 | 5:43 pm
#148
BE Forum Addict
Joined: Feb 2007
Posts: 1,202
From: Kuwait
Re: Shape Up in 2011
Im still sticking to my goals of 20 mins or less in the gym - usually on weights or some form of HIT workout
Hi kittycat1 - for a great weightloss just eat high protein, low carb and dont worry about the fat (i essentially cut out everything white carbs - so no rice, bread, pasta, milk) - I mix that with a fast for 2 days a week (basically skip breakfast and lunch). Add that with a 20 min high intensity session every other day (something like skipping) and the weight falls off. Thats what works for me but your mileage may be different
Hi kittycat1 - for a great weightloss just eat high protein, low carb and dont worry about the fat (i essentially cut out everything white carbs - so no rice, bread, pasta, milk) - I mix that with a fast for 2 days a week (basically skip breakfast and lunch). Add that with a 20 min high intensity session every other day (something like skipping) and the weight falls off. Thats what works for me but your mileage may be different
Feb 1st 2011 | 5:53 pm
#149
Powered by cows
Joined: Jul 2004
Posts: 4,582
From: currently Dubai, ex UK
Re: Shape Up in 2011
Im still sticking to my goals of 20 mins or less in the gym - usually on weights or some form of HIT workout
Hi kittycat1 - for a great weightloss just eat high protein, low carb and dont worry about the fat (i essentially cut out everything white carbs - so no rice, bread, pasta, milk) - I mix that with a fast for 2 days a week (basically skip breakfast and lunch). Add that with a 20 min high intensity session every other day (something like skipping) and the weight falls off. Thats what works for me but your mileage may be different
Hi kittycat1 - for a great weightloss just eat high protein, low carb and dont worry about the fat (i essentially cut out everything white carbs - so no rice, bread, pasta, milk) - I mix that with a fast for 2 days a week (basically skip breakfast and lunch). Add that with a 20 min high intensity session every other day (something like skipping) and the weight falls off. Thats what works for me but your mileage may be different
) and have lost about 2.5kg in about 3 weeks.
