Can someone recommend a good weights program for begginers at the gym
26 February 2012, 11:53 PM
#31
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This is complete and utter bull****. Countless studies have shown that most people keep the same number of fat cells their whole lives, they are pre detrmined to have a certain number and if those cells are shrunk then they will try harder to grow. In effect this means that many people find their metabolism drops as soon as they operate a calorie defecit, extreme calorie defecits have been shown to cause people to store more fat and Catabolise Muscle for energy . While excessive eating can grow your fat cells too much and then create new ones, to destroy a significant number of fat cells can only be done with either extreme and unhealthy dieting or steriod/drugs.
Dave
27 February 2012, 10:38 AM
#32
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Hutton_D what BF percentage do you define as fat ? Exactly how much of a calorie defecit do you think is required and how would you adjust for metabolism changes and muscle catabolism ? You simplistic approach only works for people who eat ecessively or badly in the first place, unless of ourse you are suggesting that losing muscle mass and keeping BF the same is in some way an acceptable way to lose weight.
27 February 2012, 11:22 AM
#33
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I know I'm hijacking so apologies but...
What are carbs and what aren't?
I don't drink alchohol at all.
Most mornings I'll have 4 weetabix or a porridge with syrup. I have pasta type salads from Morrisons with a scotch egg. The pastas are tuna, tomatto and I have lots of couscous. I buy a regular size and tend to eat it late as possible like 2pm. This usually lasts me until say 8pm and we'll either eat a meal of some sort or another 4 weetabix. I go through lots of weetabix!
I'd love a diet of Maccy Ds and fried breakfast and maybe have one of both once a month.
My biggest problem is lack of excercise - I'm office based so my job isn't physical. I could easily start walking to work and did for a while. Its 2 miles ish and all down hill on the way and uphill all the way back - when I bike I'm absolutely hammered when I get in. Legs like jelly etc - haven't been sick though. My hobbies aren't physical which doesn't help either.
Can you get fit and put on a bit of muscle? Just get some reasonable shape for once in my life? I think I need to actually be able to cope with doing any sort of fitness regime before jumping into gym etc. I don't want to go and look a tw*t.
What are carbs and what aren't?
I don't drink alchohol at all.
Most mornings I'll have 4 weetabix or a porridge with syrup. I have pasta type salads from Morrisons with a scotch egg. The pastas are tuna, tomatto and I have lots of couscous. I buy a regular size and tend to eat it late as possible like 2pm. This usually lasts me until say 8pm and we'll either eat a meal of some sort or another 4 weetabix. I go through lots of weetabix!
I'd love a diet of Maccy Ds and fried breakfast and maybe have one of both once a month.
My biggest problem is lack of excercise - I'm office based so my job isn't physical. I could easily start walking to work and did for a while. Its 2 miles ish and all down hill on the way and uphill all the way back - when I bike I'm absolutely hammered when I get in. Legs like jelly etc - haven't been sick though. My hobbies aren't physical which doesn't help either.
Can you get fit and put on a bit of muscle? Just get some reasonable shape for once in my life? I think I need to actually be able to cope with doing any sort of fitness regime before jumping into gym etc. I don't want to go and look a tw*t.
27 February 2012, 12:12 PM
#34
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edd,
carbohydrates are things like grains/pastas/rice, they are converted in your body to sugars which enable bodily running. then they come in sugar form also. like fruit - fruictose, milk - lactose, sucrose/glucose and another thats slipped my mind. then theres a whole group of foods/meals than combine them along with protein and fats.
protein is largley animal derived (altho is found is a wide range of veggies/nuts ect ect also)
these proteins are a chain of amino acids - some foods like bread have a small amount of protein in them but dont have the complete group of aminos so are largley not included as part of protein intake.
protein sources include, eggs, fish, meat of all kinds, milk, pulses ect ect.
whatever excersise you do will help you mate, the biking is worthwhile defiantley, get back into that routine. but fior asthetic shape - males tend to think of having slightly broader shoulders, maybe bit bigger back arms and chest. you wont get that from cycling.
youll have to train those muscles
altho if you loose fat around your waist it gives the illusion of broader shoulders as the shoulder/waist ratio is altered.
idela is a combo of putting a little muscle on all over, and loosing a little fat tissue. you get the best of both effects then
carbohydrates are things like grains/pastas/rice, they are converted in your body to sugars which enable bodily running. then they come in sugar form also. like fruit - fruictose, milk - lactose, sucrose/glucose and another thats slipped my mind. then theres a whole group of foods/meals than combine them along with protein and fats.
protein is largley animal derived (altho is found is a wide range of veggies/nuts ect ect also)
these proteins are a chain of amino acids - some foods like bread have a small amount of protein in them but dont have the complete group of aminos so are largley not included as part of protein intake.
protein sources include, eggs, fish, meat of all kinds, milk, pulses ect ect.
whatever excersise you do will help you mate, the biking is worthwhile defiantley, get back into that routine. but fior asthetic shape - males tend to think of having slightly broader shoulders, maybe bit bigger back arms and chest. you wont get that from cycling.
youll have to train those muscles
altho if you loose fat around your waist it gives the illusion of broader shoulders as the shoulder/waist ratio is altered.
idela is a combo of putting a little muscle on all over, and loosing a little fat tissue. you get the best of both effects then
27 February 2012, 05:26 PM
#35
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If you have a bike I would say get on it I rode to the gym for the first time this year yesterday and was properly knackered when I got there but I learnt last year that cycling has a nice steep ability curve when you start. 2 miles is a very short bike ride but once you are used to it you can try to increase your average speed everyday.
I would perhaps try to eat a low carb diet, I stick to the mantra meat and vegetables, eat lean meat and veggies and you will no go far wrong but if you start to exercise make sure you have enough carbs to give you some energy, only experimentation will tell you wether you need the sugar from that milk to get you to work in the morning, my guess is probably not.
I would perhaps try to eat a low carb diet, I stick to the mantra meat and vegetables, eat lean meat and veggies and you will no go far wrong but if you start to exercise make sure you have enough carbs to give you some energy, only experimentation will tell you wether you need the sugar from that milk to get you to work in the morning, my guess is probably not.
27 February 2012, 07:14 PM
#37
hello mate have a look on this website it will give you ideas on how to start out your training!
http://www.uk-muscle.co.uk/forum.php
http://www.uk-muscle.co.uk/forum.php
27 February 2012, 07:18 PM
#38
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Hutton_D what BF percentage do you define as fat ? Exactly how much of a calorie defecit do you think is required and how would you adjust for metabolism changes and muscle catabolism ? You simplistic approach only works for people who eat ecessively or badly in the first place, unless of ourse you are suggesting that losing muscle mass and keeping BF the same is in some way an acceptable way to lose weight.
I maybe shouldn't have used the word 'metabolism', as in:
What I should have said, what I meant, was that different people need different amounts of food than others. For instance, a 5' 2" woman will need a lot less food than a 6' 5" bloke, all other things being equal. But both will have an amount of food that will cause them to remain at the same weight with no other changes in lifestyle (such as a sudden, intensive weights program).
Most people eat more than this amount. hence they gain weight. There is no need to harp on about calorie deficits, carb. loading, etc etc. Getting people to eat the correct amount for them (which, if they are over weight is less than what they usually eat) and of healthy foods is all that needs to be said! It works.
Dave
28 February 2012, 08:54 AM
#39
Hi maz
EDD, i'd start by walking to work and back, just to build up gradually, in the begining it will take about 15mins per mile and you will burn roughly 100 calories per mile, then over time and as you get used to walking you will be able to up your pace.
Bikes are ok but 2miles on a bike is nothing and you won't burn as much over that distance as you won't get into your fat burning zone in that time which will be around 5/8 mins to cover that distance, where as with walking fast you will warm up over the first mile and be burning for the second, as the time is important as well and 30 min constant pace is better than 10 min as you will just barely make it into your zone then its over, its just not enough to make a big difference.
What your eating sounds ok ish, but the amount and when is the problem.
drop to 2 weetabix and loose the syrup and stick a banana and some seeds in and wallnuts which are really good for you, use lactose free milk too.
Have a snack at around 11 some fruit works well or split your lunch, as starving yourself till 2pm will make your body go into starvation mode and store fat, same with the not eating till 8pm try and get in another snack and eat less in your evening meal or better still eat it at 6.30/7pm, and go to bed an hour earlier, which you will need to do to compensate for the extra time to get to work in the morning, do a bit of a warm up before you start walking
and increase it over time to include sit ups and pressups, you don't have to
do loads as the number will go up on it's own over time as will the speed of your walk.
The main thing is to make it a routine and do it every day then rest at the weekends, it's just a small lifestyle tweek, and after a couple of months you will notice a big difference and have to go shopping for new clothes, nothing like the feeling of having to tighten you belt then buy a new one because your old one has run out of holes to go down.
Oh and the ladies like it too.
EDD, i'd start by walking to work and back, just to build up gradually, in the begining it will take about 15mins per mile and you will burn roughly 100 calories per mile, then over time and as you get used to walking you will be able to up your pace.
Bikes are ok but 2miles on a bike is nothing and you won't burn as much over that distance as you won't get into your fat burning zone in that time which will be around 5/8 mins to cover that distance, where as with walking fast you will warm up over the first mile and be burning for the second, as the time is important as well and 30 min constant pace is better than 10 min as you will just barely make it into your zone then its over, its just not enough to make a big difference.
What your eating sounds ok ish, but the amount and when is the problem.
drop to 2 weetabix and loose the syrup and stick a banana and some seeds in and wallnuts which are really good for you, use lactose free milk too.
Have a snack at around 11 some fruit works well or split your lunch, as starving yourself till 2pm will make your body go into starvation mode and store fat, same with the not eating till 8pm try and get in another snack and eat less in your evening meal or better still eat it at 6.30/7pm, and go to bed an hour earlier, which you will need to do to compensate for the extra time to get to work in the morning, do a bit of a warm up before you start walking
and increase it over time to include sit ups and pressups, you don't have to
do loads as the number will go up on it's own over time as will the speed of your walk.
The main thing is to make it a routine and do it every day then rest at the weekends, it's just a small lifestyle tweek, and after a couple of months you will notice a big difference and have to go shopping for new clothes, nothing like the feeling of having to tighten you belt then buy a new one because your old one has run out of holes to go down.
Oh and the ladies like it too.
28 February 2012, 09:43 AM
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28 February 2012, 02:53 PM
#41
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Got a small gut over christmas and up untill today I have been 'cutting' in order to lose it, which I have. Went from 11stone 3lbs to 10stone 7lbs. The gut has gone and I can now see my abs (four of them).
All I did was cut the calories to about 1500 (have a desk job which doesn't require much moving about) and pretty much remove all simple carbs (sugars) and saturated fats from my diet. I stuck to lean meats such as chicken, tuna, and turkey. All carbohydrates were from pasta, rice, potatoes, nuts, vegetables, and fruit.
I also exercised every other day doing weights (mostly free weights) on a two day split - Upper / lower body.
Now im back on the 'bulk' all though this time it will be a clean bulk with a good fibre / veg / fruit ratio, complex carbs, nuts and lean protein.
All I did was cut the calories to about 1500 (have a desk job which doesn't require much moving about) and pretty much remove all simple carbs (sugars) and saturated fats from my diet. I stuck to lean meats such as chicken, tuna, and turkey. All carbohydrates were from pasta, rice, potatoes, nuts, vegetables, and fruit.
I also exercised every other day doing weights (mostly free weights) on a two day split - Upper / lower body.
Now im back on the 'bulk' all though this time it will be a clean bulk with a good fibre / veg / fruit ratio, complex carbs, nuts and lean protein.
Last edited by Richy P1984; 29 February 2012 at 12:12 AM.
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