The Gym/Losing Weight thread

[Zhou]

Isnt the rule of thumb as long as you burn off more than you eat, you will lose weight?

50 minutes a day and moderating how much you eat , what and when you eat overall will lead to some pretty good results overall. You won't become buff or anything but it'll defs do your heart/lungs/calves etc a favour.
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[willthommo]

Yeah, gotta picture your body as an engine, the food you eat is the fuel (protein), and you burn it off through exercise (walking). Eating junk food with high carbs is like... uhm... putting E10 in '69 Chevy for example, not going to do it a whole lot of good
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[Gamesta]

I seem to lose weight around my waist simply by walking for 15 minutes. Sometimes I will put certain jeans on that I don't need a belt with.Then after 15 minutes of walking, my jeans can barely stay on
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[Spanca]

^ That'd be the stomach tightening, not actual weight loss in 15 minutes. If you have found a way to lose weight in 15 minutes, get onto daytime TV informercials immediately and sell your "story" to fat housewives.
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[Island_Wolf]

[KT]

^ True with a degree of confusion.

Food is just chemical energy. This is the calorie (or kilojoule) value you see on the side of packages. On a day to day basis, you have to meet basal metabolic value. This is how much energy your body will burn doing nothing but cellular activity. Your metabolism doesn't care where it gets the energy, just as long as it is sufficient to keep for body running. An apple is an orange is a candy bar in other words . However, different forms of food carry differing amounts of energy on a weight basis. One gram of 'carbohydrates' is worth a different amount of energy to one gram of 'fat' or 'protein'.

I see weight loss (or gain) as an energy balance

Energy In = Energy Out

which correlates to

Food intake + 'weight' burned = Basal Metabolic Rate + Exercise/Activity

If you are maintaining your weight, your weight burned value is 0, as your day to day activities are balancing your food intake. As you can see, it is irrespective of what type of food you put in. If you are looking to lose weight, you either need to increase your exercise or reduce your food intake (which is inherently obvious). A rule of thumb for weight loss is to have your 'energy in' value around 500KJ lower then your energy out, though thats subjective on you and your diet.

In regards to carbohydrates for energy, protein for muscle repair, that is a true statement. Carbohydrates are readily metabolised allowing for quick energy release. However, carbohydrates lack certain amino acids (the building blocks for proteins). For muscle growth and repair you need to be eating foods with a hight content of what are commonly called whey proteins.

....That was pretty long winded and with a massive sidetrack. i'm not sure how close i was to even answering the question. So instead i'll just like to a whole bunch of good resources:

http://www.health.gov.au/internet/healthyactive/publishing.nsf/Content/eating

http://mynewbody.com.au/fitness/calculators/calculator/metabolic-rate

^ takes into account both the BMV and activity terms.

http://nutritiondata.self.com/

^ excellent resource for calculation of values.


One last point. It's good to know how to calculate energy vales (ie calorie counting), but don't get too hung up on it. Once you know the basics, just estimate your way through. And always listen to your body, thats the best thing you can do.

[thebigm]

And so with my thought of yesterday and going for a run, I've been at a disadvantage. Extremely sore throat again, and possible onset of a cold again. So now just keeping indoors and increasing my fluid intake, to get this gone as soon as possible. Just wish I'd be gone with the colds already.

[IHateFrasierCrane]

I've had the same problem lately, and i'm struggling with it. A cold, followed by 1.5 weeks of bronchitis, at which point I felt better, went and did 16 laps of the pool and hit the sauna, then got slugged with a sinus infection. Very over it.

I want to go back to the gym so bad I miss it. Not only was it good for me, it was time to myself. And I love every minute of it. Since first posting in here a few months back, i've now dropped 20Kg and am tipping the scales at 96Kg. So i'm stoked with that
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[KT]

^ I feel you. I'm still struggling with long term injury and without my daily bike routine, i'm left feeling unfulfilled.

I did do a 30km, 2 day hike over the weekend which was amazing. In all fairness though, it probably contributed significantly to the reason why i have not ridden my bike this week.

[Exodus]

Who here prefers/relies solely on weight training, with minimal cardio workout on the side to maintain their weight? I've been lifting and bench pressing (on and off) for a good two years now. I'm not exactly the most bulked up guy (I have definition but constantly struggle to keep it with irregular workouts) but I have lost most of my excess from lifting. Just benching a good amount of 50kg reps along with the curls on the side always keep me invigorated. That and I cut out the crap like Maccas and all that s**t. Only eat fast-food after going out because the Melbourne CBD has nothing else for club rats like me at 4am to eat.

ANYWAYS... Yeah I find just adding in a decent amount of reps of bicep and hammer curls, butterfly press, a bit of bench-press (with a spotter, NEVER do it without someone) and some dips is the way to go for me. Anyone here weight train specifically?
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[Tooki]

[Exodus]

That's exactly what I found, Tooki. I had the crappiest metabolism going around and doing weights even every second day helped me in that regard. It sucked at first because I went ultra-skinny (I didn't eat properly) but now I've purposely began to eat more but exercise much harder to balance and gain some muscle. I think mixed in with cardio, weights can be a real boost for a lot of people. I'm glad I started it early out of highschool.
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[mrpookles]

I do a mixture of weights and running - mainly running. I always feel awful if I'm doing weights more than running, like I'm not burning enough fat.

I'm not overweight anyway, but keeping fat off is my concern and running's the go for me.

[Exodus]

That's cool man. Everyone's body works different. I personally just feel better and get more results with weight-training. That and I am a terribly lazy and cannot be bothered running anymore around through the cold (damn you Melbourne) and I don't have a treadmill anymore.
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[bleach1st]

[Exodus]

That's true. Combined cardio and weight-training will obviously give much grander results. I just personally focus on weights. With cardio I think you need to be ever-vigilant in running every day for a certain amount of time, if you break rhythm too much it's not really going to give results.
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[squintyasian]

does anyone do own body weight routines? calisthetics?

[apache2]

just hit the gym after 2 months of no wrestling, jiu jitsu or any weights and barely made it through my work out.

getting out of shape sucks. i'm going to make a mental note to stay IN shape, because kicking off gym rust is the worst.
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[Tobias Funke]

planning to get fitter and stuff.
got a fair bit of weight on the thighs, so i wanted to know the best means of losing weight in that area.

But two big issues first:
Eating:
If calorie counting, what are we looking for? Protein? Fat? How much fat daily is too much etc?

Exercising:
Is it a good idea to do weights and running in the same period of time? If so what goes first.

Core strength:
Where to start? Embarrassingly weak in this area at the moment.
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[apache2]

Entering week four of my bulking phase.

I feel like I've strained something in my mid-lower back on the left side. I woke up after a night of clubbing to watch the UFC and felt a really sharp pain in my back that wasn't there the night before. So, I don't know if I hurt my back with poor technique/going too heavy or shuffling like a mad man.

I'm also sick of the banana whey protein.

[KT]

Is anyone planning to be doing any running events in Sydney over the next few months (c2s, blackmores, etc)?

As my year to date has been plagued with injury and my aim of getting a tri done are now slim to none, i thought i would give myself an esteem boost and run the ciyty to surf. All my running mates say it's very crowded and hard to maintain a good cadence in the first few km, but i have been left floundering without a goal. Will i be seeing any other good looking PALGN'ers there?

[Island_Wolf]

Wow, how did I miss this post? O well, better late than never? I'm way too lazy to do a lot of counting.

[crescent fresh]

KT the problem is that if you enter it for the first time in a few years your seeding doesn't carry over and you have to run in the blue bib section ('general' starting group or whatever sponsored name they want to call it this year) this is where the first 2 k's or so is sucky and you spend all your time weaving in and out
if you do under 75mins in the blue section then in the next years race you go in the red section and that's where you can get a much cleaner start
so yeah if you have to go in blue this year don't expect too much from the crowded start, it will kill 10-15mins or so from your real time that you'd get in red
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[TheAnswer]

Ive been slowly losing weight, I've so far lost 23.7kgs since I started my diet and I've noticed the difference in me and so have other people. My clothing is getting quite loose as well. I see my picture on my drivers license and passport and I look very different now. This past week I only lost 400 grams, but around my waist in the week I've lost 3.5cms. I started wearing belts after being nagged by my girlfriend at the end of April and since that time I've moved up 3 notches on the belt, so that feels great as it's showing my progress also. I still have a long way to go though.
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[KT]