Following Exercise advice and weight loss Page 591

  • Derblington 6 May 2021 09:28:55 35,010 posts
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    Yeah, lifting weights in isolation won't do a huge amount unless you're super new to it, it really needs to be supported by diet.

    But you should do it, even if you gain weight. Muscle weight is good, excess fat is bad. The scale number on it's own isn't the thing you should focus on.
  • scott1987 6 May 2021 09:45:20 276 posts
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    I miss the gym, when everyone was scared to go
  • Psychotext 6 May 2021 11:26:13 70,155 posts
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    Derblington wrote:
    But you should do it, even if you gain weight. Muscle weight is good, excess fat is bad. The scale number on it's own isn't the thing you should focus on.
    Within reason. If you're putting on more than half a kg a week then it's not muscle.
  • ZuluHero 6 May 2021 11:41:43 10,220 posts
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    I'll have you know that I work out like a loon!

    By lifting cake into my mouth :p
  • SnowmanRR 6 May 2021 11:45:16 274 posts
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    @scott1987 haha, seems to be loads of newbies young and old at mine roaming about
  • Derblington 6 May 2021 13:30:16 35,010 posts
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    Psychotext wrote:
    Derblington wrote:
    But you should do it, even if you gain weight. Muscle weight is good, excess fat is bad. The scale number on it's own isn't the thing you should focus on.
    Within reason. If you're putting on more than half a kg a week then it's not muscle.
    Sure, but that's not going to come from lifting weight, that'll be from diet and therefore will be the excess fat that I mentioned.
    Regardless of the amount of food you eat, you should be lifting for all the various benefits it brings.
  • Wayne 6 May 2021 14:26:23 3,626 posts
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    Trying to limit my breakfast/lunch/dinner to around 400/600/600 with no snacks throughout the day, and quite frankly, I am sick of being hungry. Thought I'd get used to it, but the cravings are brutal.
    Starting to think I'm just not cut out for this.
  • Derblington 6 May 2021 14:30:43 35,010 posts
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    TBF, 1600 cals is pretty low. When I was at that range I dropped to 2 meals a day but there's only so long you can eat at that before needing to reverse the effects in order to reset and keep losing weight.
  • ZuluHero 6 May 2021 14:48:56 10,220 posts
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    It's surprising how little food equates to 1600 cals too, and you find that you start drinking more things like tea and coffee to help with the hunger pangs, but they add up fast too, and you soon find yourself over your target and feeling more miserable, feeling worse because you're also really hungry as a result. Lose-lose really.

    Edited by ZuluHero at 14:49:39 06-05-2021
  • Derblington 6 May 2021 14:56:27 35,010 posts
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    I'd typically have a black coffee or 2 in the morning and a small lunch focused on protein and fat (3 egg omelette with spinach, mushrooms, maybe a little cheese, and broccoli on the side) so that I felt fuller until the evening. Then a larger meal (900-1k cals) at night where I'd get all my carbs so that I felt full and satisfied that I wasn't grazing all the time. That meal would fuel my next morning workout.

    I'm quite happy on fewer meals though, and it doesn't work for everyone. If you need to eat regularly you'll just need to struggle through it if your food choices aren't leaving you feeling like you've eaten.

    Edited by Derblington at 14:57:46 06-05-2021
  • simpleexplodingmaybe 6 May 2021 15:48:20 18,203 posts
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    Being up at 5 today has sent me on quick fix pick up sugar trip this afternoon. Iím donít count calories but Iíve definitely been reducing over the last few weeks and I feel like the combination of volume and type of thing Iíve been cramming will have doubled my normal day time intake.

    Trying to convince myself that since this is the kind of thing I was eating daily last year without leaving the house that my lunchtime 5.5k balances it out
  • Psychotext 6 May 2021 16:26:48 70,155 posts
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    Glad I do intermittent fasting, at least it feels like I get a lot of calories in a fairly short period of time. I don't feel hungry through the day any more so it doesn't really matter how low my calories with regard to that part.
  • MrWorf 6 May 2021 19:06:52 64,144 posts
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    That's best part about it, the hunger just goes away. Even during eating I'll plate up a big plate of food only eat a quarter of it with gusto, and save the rest for later. I eat dinner in like to 2 or 3 sittings now, after using IF for almost 6 months my eating habits have changed so much. We got some big fuck off bugers from MEatLiquor the other night, couldn't finish it :/

    Edited by MrWorf at 19:08:47 06-05-2021
  • MrWorf 6 May 2021 19:13:58 64,144 posts
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    @BreadBinLidHero I took about 2 years for IF to click with me, I had so many crashes with it. Sometimes ending up fatter than before. What eventually worked for me was to firstly stop forcing 16-18 hour fasts, you'll start doing it naturally after a few weeks anyway. Start with easy 12-14 hour fasts. Second, you HAVE to do it every day, you can't have a cheat day on IF, it'll fuck up your appetite and you'll eventually crash.

    Edited by MrWorf at 19:14:52 06-05-2021
  • Psiloc 6 May 2021 19:28:40 6,236 posts
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    Yeah intermittent fasting helped with the low calories for me. I basically had one pretty big meal a day, and I got to look forward to it.

    I think you have to get used to the idea of being hungry if you want to lose fat. Thatís how you know itís working
  • Wayne 6 May 2021 19:41:02 3,626 posts
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    Despite feeling a bit unmotivated, I still made it out for a quick C25K session and then came home and cooked a healthy dinner.
  • simpleexplodingmaybe 6 May 2021 19:43:17 18,203 posts
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    Wayne wrote:
    Despite feeling a bit unmotivated, I still made it out for a quick C25K session and then came home and cooked a healthy dinner.
    Iíve had a couple of days recently where Iíve had to drag myself out the house for runs but I figure even if the time is shite at least Iíve done it
  • Wayne 6 May 2021 19:48:08 3,626 posts
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    @simpleexplodingmaybe Yeah, so long as I go immediately after I finish work, then Iím good. If my arse hits the sofa, Iím going nowhere.
  • Derblington 6 May 2021 20:00:53 35,010 posts
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    Thatís typically the case for most of us on days with no motivation/energy. As long as you make the effort to start it tends to be fine. Just getting going is the battle.
  • gammonbanter 6 May 2021 20:35:15 2,258 posts
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    triarii wrote:
    @gammonbanter

    I'm sure someone will correct me if I'm wrong but if you are still in a calorie deficit, you should continue to lose weight even if you start lifting.
    Thanks, it makes sense. I don't want to get ripped, will settled for slightly toned. Just looking for another workout other than walking and running.
  • Dougs 6 May 2021 22:10:06 99,628 posts
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    Try swimming for a full body workout.
  • simpleexplodingmaybe 6 May 2021 22:16:40 18,203 posts
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    I canít swim so bouldering at the local climbing centre is my attempt at a full body functional work out.

    Core, arms and legs anyway
  • Vortex808 6 May 2021 22:32:28 15,248 posts
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    Ooft. Gym yesterday, two short, sharp crit races on zwift tonight.

    My thigh has cramped up already. I'm done.
    😃
  • smoothpete 12 May 2021 07:44:19 37,666 posts
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    Thereís some fucking lunatic here in the gym doing Bulgarian split squats with a 60kg bar.
  • Vortex808 12 May 2021 08:12:31 15,248 posts
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    Stealth 'I' m doing Bulgarian split squats with 60kg'?
  • smoothpete 12 May 2021 08:53:55 37,666 posts
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    Fuck no! That's madness. They're bad enough with no weight. Plus I did legs yesterday and am consequently semi-paralysed.
  • Vortex808 12 May 2021 09:19:09 15,248 posts
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    :D

    Yes, this 'not long back to gym' malarkey does have a down-side.

    I have lowered all the weights from what i was at pre-lockdown and am now reasonably ok DOMS-wise, but that first session back caused some considerable pain a few days down the line.

    Edited by Vortex808 at 09:20:02 12-05-2021
  • simpleexplodingmaybe 12 May 2021 09:19:37 18,203 posts
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    If the weather holds up Iím planning my first long for me trail run today. Door to door itíll be about 10k and there is some short but very steep elevation at a couple of points.

    Itís quite a step up from my daily 5.5k and its on a path that will probably be a lot muddier if not totally flooded so Iím not expecting a good completion time. Just telling myself this is a scouting run to see how possible it is and record the distance for future fitter dryer attenpts.
  • smoothpete 12 May 2021 09:37:45 37,666 posts
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    You'll be fine. Don't feel like you have to kill yourself running up steep inclines if they're really gnarly. Slow & steady.
  • simpleexplodingmaybe 12 May 2021 09:53:20 18,203 posts
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    Iím very much on team its the doing it thats important, not competing with anyone and killing himself over it.

    After only four hours sleep due to a poorly Baby Maybe yesterday my normal run was 6 minutes longer than usual and I dragging my arse on the final stretch but I still got there.
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