Re: Shape Up in 2011
 

Hi Commander

I agree with you. I have to have breakfast on the days im training, but i fast for 2 days (may have to cut that to one day as i am dropping too much weight quickly).

Saying that I sin enough on my cheat meals - I usually have 2 cheat meals per week (variety pack, large pepperoni pizza, 4 donuts and a coke (full fat) for one meal last week !!)

Re: Shape Up in 2011
 

major set back, foot now in a cast due to swelling and soft tissue damage :(

Re: Shape Up in 2011
 

not so good. minor setback though.rest and get back into it when the foot is better

Re: Shape Up in 2011
 

I am going to take the cast of, it's ridiculous, I think I have been part of an insurance scam, went in fine just swollen come out an invalid:(

Re: Shape Up in 2011
 

ach, I feel for you! I "sprained" my ankle back in October and got refered for an MRI a couple of weeks back because it was still painful... turns out I've been walking on a fractured ankle for the last 3 months. Unfortunately, the doctor forbade me to run at all for the next 3 months (such a shame...) but also to cut out the long walks... pants. Not in a cast... only time and taking it easy will heal it.

Re: Shape Up in 2011
 

update on my site, cast off now! It was making it worse not better and it wasn't fractured just sprained badly. I went in with no pain and came out with a cast! they wanted me to take crutches as well! no chance

Re: Shape Up in 2011
 

Thats bloody mental, they are obviously just after more money.

Re: Shape Up in 2011
 

why did you go in then in the first place?

Re: Shape Up in 2011
 

because the swelling seemed to be taking a while to go down and wanted to rule out a small fracture, lots of little bones down there :) got an xray and the all clear that was enough for me :) anyway swelling has gone down alot and in no pain so all is well

Re: Shape Up in 2011
 

So how is everyone doing? I've just had my first gym session after a 4 week break and I'm sweating like a whore in church- I am knackered! I can't believe its soo hard after 4 weeks- its like starting again- urgh! Anyway back on the diet and the 5 kilos a month target- feb failed miserably so need to be focused in March- hows everyone else doing?

Hows the ankle Bluecat?

Re: Shape Up in 2011
 

keep at it...is 5Kg a month not a little too much too soon? seems an awful lot.

training going well. Just did a 1h27m at the RAK half. PB by 3 mins so happy.

Ironman training going well, now knocking out 15-20 hours a week doing all things swim/bike/run..

its wierd beating your 3 year old to bed every night..

this is quite accurate of the life of someone training for an Ironman triathlon. i have become this man.:D

http://www.youtube.com/watch?v=B03dFMG8nR4

Re: Shape Up in 2011
 

No I dont think 5 kilos is too much- you can loose 2 pounds a week just through diet quite easily so its just a bit more than that- and its a nice number to aim for! and means by the summer I'll be bikini fit where I shall treat myself to a beach holiday for the first time in years. If I can't do it this time Im seriously debating a gastric band!

I take my sweaty cap off to you commander- very impressive- I'd just like to be able to run for 10 minutes without begging for mercy!

Re: Shape Up in 2011
 

:( I am a disgrace, nothing more to say :o

Re: Shape Up in 2011
 

Approx 4kg in about 5 weeks. Total slacker on exercise so far, not proud of that....

Re: Shape Up in 2011
 

that is good though!!

Re: Shape Up in 2011
 

Was away for a few days but kept things up swimming and running around the beach in Fujairah, although the diet suffered a little.... so didn't quite feel like Pamela Anderson.

Returned to my regular training routine last night at Yas - saw the Commander confidently leading his men around the circuit. Congrats on the RAK time :-)

Re: Shape Up in 2011
 

Just ready to start again, had 11 days off and just ate and drank after Wadi Bih. My legs now feel like they belong to me and gagging to run again.

Looking for something mad to do next year Commrades, Two Ocean or Lakeland 100 seem top of the tree. One more box to tick this year a sub 4hr Marathon ticked all the others.

Re: Shape Up in 2011
 

cheers, had my lovely new wheels out for the 1st time...what a difference they make...and so they should considering the bloody cost of them

Re: Shape Up in 2011
 

ooooh

new wheels meaning new bike or new wheels meaning new...wheels?

what did you get?

Re: Shape Up in 2011
 

a Chopper ...

Re: Shape Up in 2011
 

New wheels meaning new wheels.....zipp 808's......sweeeeet

Re: Shape Up in 2011
 

After 2 months of false starts and bugger-all progress, I am resolved to actually make a difference this time...Family comes out in 33 days.

Following the KISS principle:

Training
Alternate daily between weight training and HIIT, plus at least 30 mins walk each day. One day off each week.
Nutrition
Eat 6 or 7 times a day. Each time about 20-30g of clean protein, plus low GI carbs (so no bread, pasta or fruit (except frozen fruit after workout)).
No processed food (apart from protein powder). Only eat that which grew, walked, swam or flew, in more-or-less its original form (ie not processed).
Large glass of water every hour. Limited caffeine.
Booze only once a week.
One "free" day each week.
View every "meal" as an opportunity to progress--is what I'm putting in my mouth going to move me closer to my goals or not?
Supplements: Multivits, garlic, ginseng, omega 3&6, creatine.
Goals
No cheating in next 33 days.
Significant shrinkage of my spare tyre.
Not interested in weight--how my clothes fit is the best indicator.

Today (so far)
Upper Body Workout
Protein shake (protein powder, oats, honey, apple vinegar, frozen strawberries); 2 eggs; peanut butter; small tins of sardines in tomato sauce; lots of water; one small cup of coffee.

Wish me luck:unsure:

Re: Shape Up in 2011
 

Good Luck Bahtatboy- I am at a low point, having worked like a dog and been good diet wise all week I have somehow managed to put on weight this week- I really have had enough! seriously contemplating a gastric band now, **** its depressing. :(

Re: Shape Up in 2011
 

You need more sex. Seriously.:thumbup:

Re: Shape Up in 2011
 

Yes Lionheart I am very aware of that!

Re: Shape Up in 2011
 

:rofl:

Re: Shape Up in 2011
 

What exercise did you do??

Re: Shape Up in 2011
 

two heavy sessions of weights- just over an hour each, two walking/running sessions- 1 1/2 hours each and one 1 hour swimming session. You know when you feel you are working bloody hard and just appear to be going backwards, makes me so ****ing depressed.

Re: Shape Up in 2011
 

stop worrying. Don't weigh yourself weekly. One a fortnight max.

If you are lifting weights, you will initially see a rise and then you will tone and long term you will lose weight.

Do you feel better for doing the exercise??

Don't get hung up on a set of scales. Give it a few months and wait until your friends start commenting how better you look etc.

You will get there.I'm 100pc sure of it.

Now give up smoking!!

Re: Shape Up in 2011
 

Due to give up smoking 1st April! So I will officially have no vices left, i dont drink, don't smoke, don't eat anything bad, well and having lionheart tell me to have more sex is just depressing frankly! Urgh Im going to go and kill myself!

Yes I feel better for doing the exercise - I just want to be thin!

Re: Shape Up in 2011
 

Last heavy sessions this week in preperation for Ironman South Africa.

Just had a 1hr cycle and a 3h (35Km) run. Legs a little sore now.

Feeling good and my race weight of 82Kg looks achievable

Re: Shape Up in 2011
 

Your weight is (almost) irrelevant. By far the best barometer is how your clothes fit.

Is your "good diet" really clean? Although there's more than one way of achieving fat loss, the real experts at it (ie those who get down to single-digit bodyfat) cut out all carbs other than the low-GI ones: so no bread, pasta, croissants, white rice, bananas, fruit or anything starchy. Lots of low-fat protein, moderate amounts of low-GI carbs, moderate amounts of good fat (eg olive oil, oily fish), and loads of water.

And remember, when your body is burning fat, it burns all three fat stores: the fat around your internal organs, the fat in your muscle, and the fat under your skin, and therefore much of the fat loss is not visible. Muscle is about 4 times the density of fat, so if you're building some muscle from the weights and the protein, and burning the fat from raised metabolism, you might well not lose weight--but you'll be burning fat, which is the objective.

If you're exercising and eating right, just stick with it and ignore the scales.

Good luck:D

Re: Shape Up in 2011
 

I agree with everything you are saying above about carbs and burning fat, but muscle is only around 18% more dense than fat, not 400%.

Re: Shape Up in 2011
 

So, to round things up:

1. Scales are shit, use them very occassionally

2. Eat healthy. No need to get all tangled up in the science of it all, it just complicates and demoralises. Eat a balanced diet.

3. Exercise regularly, which you seem to be doing.

4. Be patient, stick at it. The improvement is happening from day 1, you just don't know it yet.

5. You can do this, really, you can. And this can be done without living the life of a saint.

6. Keep notes of your exercise and pay attention to your bodies ability to adapt and aeroboically improve over time. You will notice this 1st.
If you try some running/walking (doesn't matter which), slowly increase the distance.

7.Try to make it a lifestyle aspect of your whole being, not a punishment or something that you HAVE to do, this is easy, as soon as an old pal comments or the once tight pair of jeans now feels a little slack..you will be motivated

8. Soon as your clothes are a little baggy...chuck them..every single item. You won't be needing them again..

Re: Shape Up in 2011
 

Agree with a lot of the above.

3 years ago I was 82 KG and 5 foot 7... not good.

2 years ago I got down to 75KG and then went back to old habits but kept the same weight.

Another diet went to 72.5KG.... stopped diet.

Jan 2011 was 75KG - started following primal diet (in brief, like Bhaty, low carbs, no preprocessed food, etc). (http://www.marksdailyapple.com/primal-blueprint-101/)

Now 70.5KG and loving the foods - aiming for 68KG and look like I'll get there.

You can weigh everyday but be aware that it varies, use an average unless you want to get depressed.

Find a diet that is satisfying - a diet should be a lifestyle, not a temporary step to achieve a weight goal.

Exercise is important, but only 20% calories gain at best, cut carbs to achieve fat burning, occasional fasting helps kick start weight loss, etc etc

Good luck kitty - it is possible....

Re: Shape Up in 2011
 

What are 'low-GI carbs'? Examples please, and pardon my ignorance.

Re: Shape Up in 2011
 

Glyceamic Index refers to how quickly carbs release their energy. High GI foods raise your blood sugar, and insulin levels (generally), very quickly, which is great if you need a sudden burst of energy, not so great if you're trying to burn fat.

Low GI: non-starchy vegs, less-sweet fruits, nuts, pulses, whole grains
Medium GI: whole wheat, sweet potatoes
High GI: starchy vegs, sweet fruits

Generally I just stick to toms, cucumber, onion, peppers, cabbage, beetroot, avocado, lemons, celery, raddishes, carrots and an apple a day.

Re: Shape Up in 2011
 

Where do hops fit into this?

Re: Shape Up in 2011
 

Once a week, as much as I want. Last time I did this regime I was legless after 4 pints. Makes for a cheap Thursday night out.

Re: Shape Up in 2011
 

Can I weigh in (!) to say that apartment living doesn't help. Having a house wih stairs that you run up and down on a regular basis is much better for you. People here rarely walk anywhere, apart from around the odd mall. This really doesn't help with weight issues.