What do you do to get fit and lose weight?

[Stone Meadow]

Concerning sport. Actually the best sport to lose weight is running. It burns A LOT of calories in a very short time. Try to make some "cardio-training" about 3 times a week and you will immediately see the results. (3 weeks) Cardio training are really easy (about 65% of your max pulse), will make you really fit and only needs one hour
Drink a lot! If you are targeting some weight loss you will have to evacuate a lot of things, drinking a lot is the best way to do it!
And finally, the best advice ever, give you a cheat day per week. This is really important, most of diets failed because people's motivation fluctuate. Be strong with yourself, allow you one REAL cheat day, and hold your diet.
Hope it helps .) And if you have any questions feel free to ask I learned all from others and I would be pleased to forward it to others also
Gruß,
H.

I ran competitively and for pleasure for nearly 50 years, but had to stop when I kept having knee and foot injuries. After that I went several years without regular exercise; gained a bunch of weight, etc. Then I discovered cycling. Now I ride to work (9+ miles/15 km) three days a week. Cycling is much easier on aging bodies than running is, and I have found it just as pleasurable and even easier to stay in the cardio zone than when running. I no longer eat meat at all, and very little dairy or oil, and I limit my carbs. No snack foods. No sugar drinks. No potatoes, white bread or white rice. Lots of veggies, beans and tofu with some wild or brown rice or winter wheat pasta. At my age (nearly 60) I find I need a rest day between rides, but I'm happy with this regime and have lost about half the weight I gained.

[pff7]

If you like to know a little more about wheat and it's side effects/history:

and

This will definitively helps you to reduce carbonhydrate
Gruß,
H.

Everyone should view these....good stuff....lose weight so your ebike goes better and faster!

[Teh Stork]

Dang there is a lot of false and misleading information here. Condition training to lose weight? Try strength training, it's the fat percentage you want down - not total body mass. Genetics? Hah, I've heard that before.

For all of you nerdy guys out there; check out leangains for a source of non bullshit diet, muscle building and excerzise info.

Myself? I was 100kg's of blubber (distributed on 176cm) back in 2009, with a fat percentage of around 50%. Fat and weak. Started keto. Started reading some medicine and biochemistry, with a lot of research on protein synthesis, fat mobillization, leptin, insulin, protein and everything inbetween. Went down 20 kg's in 5 months. 70kg Deadlift, 60kg squat and 30kg bench.

Today? 70 kg's at around 8% fat percentage. Was as low as 6% last year, but didn't like my face at that low fat%. Steadily been gaining muscle since 2009's diet. My stats now are: Deadlift 140kgx1 (Twice bodyweight was my 2012-summer goal), Squat 110kgx1 and with a measly bench of 60kg's (really long arms, I'm a puller).

Don't go pump up your arms, give that whole body of yours a real good overhaul - an added bonus is that is looks soo much better. I don't have big biceps (35cm's), but they're veiny and my lats totally make up for it - never underestimate the aesthetics of low fat percentage

[Ratking]

Dang there is a lot of false and misleading information here. Condition training to lose weight? Try strength training, it's the fat percentage you want down - not total body mass. Genetics? Hah, I've heard that before.

For all of you nerdy guys out there; check out leangains for a source of non bullshit diet, muscle building and excerzise info.

Myself? I was 100kg's of blubber (distributed on 176cm) back in 2009, with a fat percentage of around 50%. Fat and weak. Started keto. Started reading some medicine and biochemistry, with a lot of research on protein synthesis, fat mobillization, leptin, insulin, protein and everything inbetween. Went down 20 kg's in 5 months. 70kg Deadlift, 60kg squat and 30kg bench.

Today? 70 kg's at around 8% fat percentage. Was as low as 6% last year, but didn't like my face at that low fat%. Steadily been gaining muscle since 2009's diet. My stats now are: Deadlift 140kgx1 (Twice bodyweight was my 2012-summer goal), Squat 110kgx1 and with a measly bench of 60kg's (really long arms, I'm a puller).

Don't go pump up your arms, give that whole body of yours a real good overhaul - an added bonus is that is looks soo much better. I don't have big biceps (35cm's), but they're veiny and my lats totally make up for it - never underestimate the aesthetics of low fat percentage

Good work, must be a great feeling loosing all that fat.
I'm doing lean gains too, haven't been using the concept long enough to see a dramatic change, but I hope the fat will drop sooner or later.
But one thing is really true from this tread, genetics is everything. Of course everyone can be fit, but everyone cant get strong or look best. Thats pure genetics. Where I live we have some superstrongs guys that are all clean from drugs, they are regularly tested. They are powerlifters and one guy took the world record in squat a couple of days ago, 445kg. Thats a lot more that 99.999% of the worlds population could ever dream about, and you can train as much as you want, you will never be as strong as any of the good powerlifters, because they have genetics that is far superior to what normal people have. Please prove me wrong. The amazing guy is Carl Yngvar Christensen btw

[Teh Stork]

Well, I'm Norwegian - so I'm familiar with who Carl.Y.C is. Definitely a huge dude. It is his training coupled with his massive bodyweight (165 kg) that allows him to lift as he does. Overall his squat is 'only' 2,7 times his bodyweight. There are performers with squats much higher in comparison to BW. I find this more impressive: Basically this guy lifts 20kgs less in deadlift than CYC, but at half his bodyweight. There are some genetic traits that limit you in some excersises, but that gives you edges in other. This one has a impressive 4,2 times body weight lift in deadlift.


If you were really "doing leangains" - you would have read much of Martin Berkhan reasoning behind environment > genetics. I thought I had bad genes, but that was just a big fat lie to not do anything about my weight.

Fat people today think they have to eat boringly and jog themselves to death, not much unlike "the biggest loser" - but that is a bad and hard way to lose weight. Change your diet (and no, healthy food is not expencive). What is truly healthy is also a question you will have to find the answer to yourself. Eggs or a salad, what is best in your opinion?

Training, the body only needs a short burst of 'too heavy' to change. 45 minute strength training (not yoga, no) three times a week will net you great results.

[Ratking]

Well, I'm Norwegian - so I'm familiar with who Carl.Y.C is. Definitely a huge dude. It is his training coupled with his massive bodyweight (165 kg) that allows him to lift as he does. Overall his squat is 'only' 2,7 times his bodyweight. There are performers with squats much higher in comparison to BW. I find this more impressive: Basically this guy lifts 20kgs less in deadlift than CYC, but at half his bodyweight. There are some genetic traits that limit you in some excersises, but that gives you edges in other. This one has a impressive 4,2 times body weight lift in deadlift.


If you were really "doing leangains" - you would have read much of Martin Berkhan reasoning behind environment > genetics. I thought I had bad genes, but that was just a big fat lie to not do anything about my weight.

Fat people today think they have to eat boringly and jog themselves to death, not much unlike "the biggest loser" - but that is a bad and hard way to lose weight. Change your diet (and no, healthy food is not expencive). What is truly healthy is also a question you will have to find the answer to yourself. Eggs or a salad, what is best in your opinion?

Training, the body only needs a short burst of 'too heavy' to change. 45 minute strength training (not yoga, no) three times a week will net you great results.

I don't want to try to convince you of the obvius, because I don't care about changing the view of everybody that dissagree with me.
Just think about this; if genetics did not have anything to say, wy cant everybody be best? There are limits to everybody, and they are always limited by their genetics.
I can guarrante you that there are a very limited people that can be rich, best in art, or have the best physique. Think that the sky is the limit, I don't care, I know better.

And please tell me when you are able to lift 2x bodyweight in deadlift and squat and 1.5x benchpress, that is considered strong, but not over the edge. Most people can't do that all their life even when they try really hard. So what else is there then genetics(if your training and nutrition is on par of course)?

[Teh Stork]

Most people fail at proper nutrition and training. I see bad form every time i go to the gym. I see the big arms guy curling away, with his chicken legs. Of cource that must be bad genes right? Not insufficient stimulus?

Or the salad chick, struggling to lose weight - and cant figure out why: try some squats and some protein. Maybe some scary red meat to top everything off, no - thats not what the newspaper says! "Type red meat in google and see what pops up" -

"Oh, I cant be best - therefore I'm not going to be good" - seems to be your mentality. Oh, I should just be fat - since that other guy has got a better sixpack than I'll ever have? Where the frock is the reasoning justifing that?

All I hear is excuses.

[Ratking]

Most people fail at proper nutrition and training. I see bad form every time i go to the gym. I see the big arms guy curling away, with his chicken legs. Of cource that must be bad genes right? Not insufficient stimulus?

Or the salad chick, struggling to lose weight - and cant figure out why: try some curls and some protein. Maybe some scary red meat to top everything off, no - thats not what the newspaper says! "Type red meat in google and see what pops up" -

"Oh, I cant be best - therefore I'm not going to be good" - seems to be your mentality. Oh, I should just be fat - since that other guy has got a better sixpack than I'll ever have? Where the frock is the reasoning justifing that?

All I hear is excuses.

I am strong, I always give all I have on the gym, I read articles and try to educate myself so I know whats right. I am better today than I was yesterday, but still, I know my limitations. That doesn't mean that I don't have dreams I follow but I am realistic. For me, that is a great tool to meet my goals and not to be disappointed in myself. By preaching that everybody can be best, you will lie and deceive people to think that we can be whatever they want, thats a lie.

[Teh Stork]

I ran competitively and for pleasure for nearly 50 years, but had to stop when I kept having knee and foot injuries. After that I went several years without regular exercise; gained a bunch of weight, etc. Then I discovered cycling. Now I ride to work (9+ miles/15 km) three days a week. Cycling is much easier on aging bodies than running is, and I have found it just as pleasurable and even easier to stay in the cardio zone than when running. I no longer eat meat at all, and very little dairy or oil, and I limit my carbs. No snack foods. No sugar drinks. No potatoes, white bread or white rice. Lots of veggies, beans and tofu with some wild or brown rice or winter wheat pasta. At my age (nearly 60) I find I need a rest day between rides, but I'm happy with this regime and have lost about half the weight I gained.

With that diet you will lack Omega3, calcium (involved in many cell mechanisms), the four BCAA's (hugely responsible for muscle health) and possibly B12. Just saying, you wont notice the lack over a month or half a year - but in time it will catch up.

Try a calcium supplement, 1g a day (Or just go diary)
Add some real animal protein source daily, atleast 40g.
Cut down on the Tofu, soy in excessive amounts will negatively affect your testosterone levels.

Go crazy for a week, do you feel more awake and energized?

I started my grandad on squats and deadlifts about a year ago - he now has the hip mobillity of a youth again. When he started he struggled to sit down into a chair. Just doing the excersises with bodyweight will improve your joint health immensely.

[Teh Stork]

I am strong, I always give all I have on the gym, I read articles and try to educate myself so I know whats right. I am better today than I was yesterday, but still, I know my limitations. That doesn't mean that I don't have dreams I follow but I am realistic. For me, that is a great tool to meet my goals and not to be disappointed in myself. By preaching that everybody can be best, you will lie and deceive people to think that we can be whatever they want, thats a lie.

I've never preached that everybody can be best.

By your own definition you lift 2x bw deadlift and 1,5x bench and squat - something I have a hard time believing by the way you write. Anyhow, when you've reached such goals you're stronger than ~98% of the population. When I'm at the gym, I lift heavy and enter a state of mind to do so - but I rarely give it all, that would gradually break me down if I did it each and every time. I don't think anyone should either. Once in a while; yes, but not every time.

If you set your goals realistically, you should be able to reach them on a regular basis - I do. I normally plan three months ahead, making that 4 setpoints in a year. I do not do '8 weeks to get into summer shape' or '12 weeks to pack on 5kgs of muscle'. I set my macroes (carbs, protein and fat) and I hit them 80% of the time. The last 20% of the time I dont overthink it. I allways plan for strenght maintenance or increase - I never allow my strenght to fade, it's a no-miss sign that my muscle mass is decreasing.

[Ykick]

Diet to lose weight, exercise to maintain it. Over the years I've worked mainstream diet programs and they all pretty much boil down to the same thing, caloric intake.

Here's a great FREE site program with mobile apps that can help you log meals and keep track of your calorie intake:

http://www.loseit.com/

Unfortunately, people who lose significant weight must come to terms with "set point" which is a basically a calorie penalty brought about by losing significant weight. People who have lost weight can NEVER intake as many calories per day as a similar built person who never let it get out of hand in the 1st place. 'wished somebody would've explained that one to me before...

Exercise while heavy should be kept simple and low impact. Once you lose weight, increase the intensity and that will help maintain your desired weight goal.

Good luck, it's a helluva thing in this day and age of huge portions and availability of high caloric food.

[NeilP]

Here's a great FREE site program with mobile apps that can help you log meals and keep track of your calorie intake:

All this meal logging and counting calories just becomes another chore/ brain drain. Just stopping eating completely for a few weeks, and use one of these meal replacement programs...or a diet that gives strict recipes and menu plan

http://www.lipotrim.co.uk/

[Ykick]

All this meal logging and counting calories just becomes another chore/ brain drain. Just stopping eating completely for a few weeks, and use one of these meal replacement programs...or a diet that gives strict recipes and menu plan

http://www.lipotrim.co.uk/

And how much weight have you lost using this method?

Journal/log of food intake is the only reliable and medically approved way I was able to lose 55lbs few years ago and keep it off. YMMV...

[NeilP]

14stone 8 down to 10st 10, three years ago. Slowly crept up again since then till I got to 14St about a month ago, ..Christmas etc. So done it for another month and now back down to 11St 2

Works well, and is easy, you are not having to try and think about it all the time

Journal/log of food intake is the only reliable and medically approved way I .

Just keeping a journal or log won't make any difference, unless you change what you actually eat as well.

This is the only method I have ever found that has worked all my life and I am now 42, and have been trying to keep weight down since I was at school. Nothing else ever worked.
Weight really started going on when I gave up farming and started flying for a living

[Kin]

I chuckle a little inside when i hear the weight measurement of "stone." Can't get around imagining prehistorical people finding the one stone to measure them all with. But don't get me wrong, I realize that we use the all weirder force measurements of lbs and other shit here.

[NeilP]

Probably as strange as us who speak 'proper ' english (as opposed to american english) hearing you talk in just lbs.
Using just lbs is rather like giving a speed as 52,800 feet per hour instead of 10 mph, or measuring in just inches and not using feet...

You do use feet in USA don't you or is it just inches for distance/height measurements?..

Wonder why and when you guys stopped using stone...I would imagine

[Kin]

Very true, feet is a perfect analogue "the foot to measure them all." I'm 5 foot 11". Yeah, I wasn't about to win a war of units, with our units here. It's tricky because it always takes me a moment to remember that 71 inches is 5 feet and 11 inches.

The thing about lbs, is we do also use "tons" and "kilotons" but you have to be very careful that you're talking about tons and not metric tons. Because the ton is 2000 lbs and the metric ton is 2200lbs (1000kg). So what I mean to say is that it's not entirely useless as a lbs; we wouldn't measure something massive in pounds. And in pressure units, pounds per inch or whatnot, we also just go ahead and adopt the kilo/mega/etc prefixes to indicate "kilopound per inch^2" etc. In tons, the same.

Another trick is that the lbs is actually a measure of force, not mass. So a "1000lbs" weight is exerting a "1000lbs force" whereas a 1000kg weight is exerting 9810 newtons of force. Metric being more immediately scalable to different gravities. Meh, but this is just a general note I figure most people here are way more aware of this than me.


The other thing, to keep on topic, is that a pound is a more gratifying metric by which to measure weightloss than kilograms (or stones). On the downside, it sounds easier that "I could loose a stone" than "I'm 14 pounds overweight."

[NeilP]

Ah yes, it is a nightmare...you just try aviation, where we regularly use kg, lbs, litre, and US and British Gallons for our fuel. Many air accidents have been attributed to f ups in fuelling because someone got the units wrong

[Ykick]

14stone 8 down to 10st 10, three years ago. Slowly crept up again since then till I got to 14St about a month ago, ..Christmas etc. So done it for another month and now back down to 11St 2

Works well, and is easy, you are not having to try and think about it all the time

The journal/log only allows someone to keep track of eating habits but for me and many others, that's a major step.

Lucky you've wisely managed weight your adult life. "Set points" greatly influence those of us who've gained significant weight during our adult life and then lost that weight. Folks like me in that group will never, ever be able to consume as many daily calories to maintain a healthy weight as someone who hasn't abused their metabolism with large weight gain.

You might find it interesting that I worked a cattle farm in Midwest USA and as you know lack of activity is/was never a problem. Now I mostly work in an orchestra pit sitting for long periods of time and/or riding in a airplane cabin.

Putting human body into starvation mode is generally frowned upon by medical experts for legitimate weight loss program but to each their own...

PS - I've got no idea what St (stones) means but I'll enjoy learning.

[NeilP]

Farm to orchestra pit or cockpit..all the same..st on ones backside and probably with too much food.

1 stone =14 lbs...so 14st 8 = 204lb 10st =140 lbs

Putting human body into starvation mode is generally frowned upon by medical experts for legitimate weight loss program but to each their own...

True, but can't be worse than keeping getting bigger

[Ratking]

I've never preached that everybody can be best.

By your own definition you lift 2x bw deadlift and 1,5x bench and squat - something I have a hard time believing by the way you write. Anyhow, when you've reached such goals you're stronger than ~98% of the population. When I'm at the gym, I lift heavy and enter a state of mind to do so - but I rarely give it all, that would gradually break me down if I did it each and every time. I don't think anyone should either. Once in a while; yes, but not every time.

If you set your goals realistically, you should be able to reach them on a regular basis - I do. I normally plan three months ahead, making that 4 setpoints in a year. I do not do '8 weeks to get into summer shape' or '12 weeks to pack on 5kgs of muscle'. I set my macroes (carbs, protein and fat) and I hit them 80% of the time. The last 20% of the time I dont overthink it. I allways plan for strenght maintenance or increase - I never allow my strenght to fade, it's a no-miss sign that my muscle mass is decreasing.

Whatever man, I know your type. Judgmental and all-knowing. I won't try win an argument against you. I know what I am and I don't need to prove anything.
I'm out

[dodjob]

Hep Ratking, don't get out ^^
I totally agree with you. Your last posts were full of VERY good statement. But there is a misunderstanding there.
Who care if someone is stronger or weaker than another? The point is that you are "better" than the you of yesterday. We are all different, we have all some strong point and weak one.
If you want something, and work for it, you will succeed, that's the power of human will. Don't give a shit about what others can think about you, give a damn about what you are thinking about yourself.
And yeah, there is tons of people who will bring education, genetics or lifestyle as excuse for their lack of will. That's how it is. Human have this strange tendency to be lazy and quite good to find good excuses for it.
I've seen this video about two years ago.

yeah Youtube changed my life ^^
I was really a weak and fat whining shit but because i wanted it, I changed my state of mind and I'm now strong and sharpened. How much? well, enough for me, actually waaaay more than I could ever imagine. But I won't compare myself with other. I couldn't give more a damn I compare me with the myself of yesterday and it's what's counting.
And this way to think and built self-confidence reflect in all part of your life, in your way to be with others, your way to work...etc
You can be your best friend or your worst enemy.
Finally concerning starvation for days and so... yeah such diet will "work" but that's not the point I think. It's specially not really interesting if you get your over-weight back in days after this stress. Again, most diet failure comes from a very simple fact. People don't hold it long enough and compensate afterward because of the failure. I say to anybody who want to make a diet that they have to find a way to make diet and say to themselves that they could hold this "diet" their whole life. and it works
Gruß,
H

[rojitor]

Get fit and lose weight? You better listen to Dr Rojitor:
"you must have sex 4 times a day" no exceptions and no excuses.
In 6 months you will either be dead or have a six pack.