vallumlj

I was in my local supermarket last night and saw a health test machine in the chemist so i thought i would give it ago and got these results. Wish i didnt bother now lol.

Weight 14st 6
Height 6ft
bmi 27.4 should be 18.5-25
bfc 27.4 should be 8-18

I understand these things are not 100% right, but going by them results i think i need to lose some weight.

I don't eat that much but i do skip meals then eat quite a lot at the next meal.

I dont excerise at all but i have just bought some equipment which i am going to set up in the garage.

Punchbag
total gym
cross trainer
ball
50kg weights bench

I could really do with some help and advice in what i should really do. (workout plan and diet ).

Any help would be good.

Thanks

The Chief

Mate at 14st 6 and at 6ft you aint that fat mate.

dont be too concerned.

If your still bothered i'll post my diet that i followed later and lost 4 stone on.

I'd still love to be 14st by the way!

+Doc+

Eat smaller meals more frequently.
Cut out fatty and hi carb meals.
Quit drinking.
Take up swimming first, less pressure on the joints.
Stretch, stretch and stretch again before exercise.
Do plenty of walking, much better at burning fat than running.

Eat less, move around more basically.

13st 6ft 31 yrs old.
I only semi practice what I preach, beer and wine are my downfall.

Matteeboy

Your kit is ideal but just think about BMI a little more.

I'm "overweight" at 5'8" and 12 stone yet came 5th out of 700 people in a 10k trail race recently, have a bodyfat %age of under 10 and (ahem) a proper six pack. So not exactly "fat"

To lose fat you need to do cardio - the weights can help tone a bit but they will be hidden by the fat. Go mad on the punchbag - superb exercise. The cross trainer is a good one too.
How about cycling and running? The fat will literally fall of if you do these regularly. And have a goal - lose a stone or similar. If you say something vague like "I want to lose weight" or similar, you'll never get there.

ex-webby

EVERY 'expert' will give you a different opinion, but.

Build muscle. Go crazy at it. Eat to build muscle (you may put some fat on initially, but it will soon come off), and train really hard on muscle.

Rest like hell. Get a good 8 hours a night, ideally at regular times.

As said above, try to eat 5 or 6 small meals a day (a fist sized portion of protein and a first sized portion of slow burning carbs), plus try to get dark green vegetables in every day, at least for one or two meals.

One day a week, have a blow out, and eat and drink whatever you like. Literally. Binge on pizza if you want, and drink 15 pints of beer. Literally do whatever you want to do, and don't lift a finger in the gym.

Only go to the gym 3 times a week, no more, and never on concecutive days. But when you're there, spend 45 minutes to and hour, doing absolute hardcore, full-on, drop sets, supersets.. on big compound exercises like bench press (flat, incline and decline), dead lifts, pull ups, dips, squats, etc.

Try to structure your routine in the gym so there is little or no resting time at all, but rotating so each muscle group has time to recover inbetween its sets.

eg : do a really tough drop set of bicep curls, following immediately, without rest, into a drop set of shoulder presses (or whatever, to use the oposing muscles)... then stretch for 15 seconds, and do the same again.

It kills like you wouldn't believe, but it keeps your heart rate up and means you can do twice in 45 minutes, what you used to be able to do in 1 hour or more.

There are also some supplements you can take, which are very good, and help things.

--

Why? The best device for burning fat, is muscle. Carrying extra muscle, means you burn more calories in the day than you did before, even if you just sit down all day.

--

DO NOT EAT LESS. It sends your body into catabolism, where it eats muscle to survive and stores fat, in a desperate attempt to make you live longer without food. This means you have less muscle, which means you burn less calories a day, which means you end up even fatter than you were before (trust me, I know!! LOL).. This is the reason for yo-yo dieting.

--

All of this information came from my trainer, who is the same guy who trained Daniel Craig for Casino Royale. He put me on the same program, and I can't tell you how powerful it is. It hurts like hell, but works. Quickly.

sarasquares

iTrader: (1)

what about this?

Lean1 Nature's Performance Shake

TopBanana

Bloater alert!

mykp

mate,

go and see your local doctors surgery, ask for an appointment with the nurse.

Those machines are crap as they rely on an average person size.

Look I know I am a little overweight, but I am very well built. At the moment I am 20 stone and if you saw me you would not think I weight that much. If I got on one of these machines it would have a fit!

Before you embark on any kind of weight loss program, see the nurse she will check your weight and BMI accurately and help give you advice on diets and help with diets.

Last time I was 14 stone I was about 14 years old!

Also dont go mad with the weight if your going to do weights. I've been strength training since I was in my late teens, hence the weight now. Dont forget muscle is heavier than fat so training heavy might make you put wieght on! Medium weights and lots of reps.

stevebt

iTrader: (8)

Are you sure that BMI is right as over 25 in men is classed as obesse aint it ??? and your weight and hight don't seem to make you that

Jer

Go on post a photo up... Anyone at 20 stone that can carry it well must be built like a tank.

cossie-nutter

iTrader: (45)

Kick the machine in i say!

I am 20 stone and do Boxing! need i say more

mykp

i'm not scared taken end of Oct

TopBanana

Which one are you?

Matteeboy

Mykp - you weigh 20 stone?!! Looks more like about 15ish to me!

Lovely dogs BTW.

The Chief

I know MYKP and he is a big fella, however i didn't know he was 20 stone, and if he is he carries it well.

The Chief

I weigh roughly the same tbh, and i hammer the weights and even though i've lost 4 stone i', under no illusion i need to do more and get down to my target weight of 17 stone.

rjstacey

I'm 6' and 16 stone and I don't look particulary overweight and my BMI is in the obese area! The problem with BMI is it takes no account of actual body size/shape and I've been told to ignore it on many occasions. You need to pay more attention to % body fat as this is a better indicator.
AND don't do silly fad diets, instead try and just do everything in moderation and get regular excercise (gym 3 times a week, maybe some cycling/wlaking at weekends etc)

Matteeboy

Yep - BMI is silly.
I have a resting pulse of 52bpm, a VO2 Max of mid 60s (same as a premiership footballer apparently), can run 6.5 minutes miles off road for miles and miles, can cycle 20 miles without breaking a sweat, etc, etc - yet I'm "overweight" 0 it really is daft. And what about Rugby players? If I'm "overweight" at just under 12 stone (and 5'8") then what about Jason Robinson - same height and over 13 stone?!! Hardly unfit is he?!

Leslie

My doctor said to eat less-and he was right!

Les

WRXMATT

Buy some body fat scales, the ones that put an electric current round your body (less than £20), don't look at BMI figures they mean nothing. Also don't worry about your weight as it all depends on your build, mucle etc.

If your body fat is less than 15% then you will be fine.

One easy way is just look at yourself in a mirror, you will know if you have lots of fat on your body, how much fat can you grab in your hand.

As for losing weight, it is easy to do but takes dedication and effort. Eat healthy and be active. Don't buy chocolates, biscuits, crisps, anything like that and have them in your house. It will stop snacking. Buy loads of fruit and snack on that if you need to.

Get into a routine and stick to it, once you are used to it it is very easy to stay fit as it becomes your lifestyle. Try to find exercise you like doing and can enjoy.

The Chief

Ok here is a diet i sent to a few snetters that PM'd me on here.

Breakfast: 2 weetabix or bowl of branflakes
skimmed milk or 2 eggs with wholemeal toast if following a high protein diet.
10am: Banana or similar fruit
Lunch: Tuna salad or skinless chicken breast with wholemeal pitta
or a small baked potato with tuna, side salad.
Soups: homemade carrot and coriander - have as many of these as you want, or potato and lentil
Dinner: Piece of salmon, Baked potato, steamed veg, or chicken breast.
As a treat Chicken Balti curry - i kid you not, my own healthy version, with potato wedges
put in the oven and sprayed with spray light. or wholemeal rice.
Chicken wraps consist of chicken with loads of mushrooms, onions and peppers done in a pan or wok with spray light
with fajita seasoning, serve with 2 wholemeal wraps.
cut out all sugar and have Canderel, and replace semi-skimmed milk with
skimmed - sounds crap but you do get used to it.
Cut out all processed foods including white rice (basmati is ok) bread and pasta
If you must have bread have Nimble or Bergen as it has a low GI rating.
Enjoy a cooked breakfast at a weekend - well try this.
you can have as much mushrooms as you want as well as cooked tomatoes, have weight watchers baked beans
and a poached egg, replace your bacon with turkey rashers, it might sound cack but trust me its lovely.
and a couple of slices of Bergen bread or Nimble.
The thing is just think about what your eating, Some time back i was speaking to a bodybuilding/fitness instructor
now this guy is 47 years old and has a feckin' six pack, and i'm stood there with my belly hanging over my pants
he told me just to eat clean and have 6 small meals a day, i thought he was talking crap at the time.
Its only now that buy following this i am really seeing the benefits.
Thing is buy doing this it keeps your blood sugar level regulated and is not up and down like what happens
when you have say two whopping meals a day - have you ever had a large baguette for lunch and you feel lethargic
an hour later? this is your blood sugar level doing this, what happens is it shoots up and then your bodys insulin goe sinto overdrive to bring it down, this is what makes you tired after that big pub dinner, and ends up storing as bodyfat.
My weight loss has slowed down but Rome was not built in a day - thing is i'm happy to stick to this, i'm not suffering at all
not hungry and i feel great.

Eat little and often as the body struggles to process two big meals a day - if you get hungry then eat a Banana or similar. Eat 5-6 small (ish) meals a day.


Exercise: You dont need to do loads.

Just do some weights twice a week and keep your lean protein high as to avoid muscle atrophy, might be good losing weight but no good if your losing lean muscle tissue.

Keep your cardio and weights seperate - do a sprited walk for 30 minutes 3 times a week, trust me this will really kick start your fat loss. dont stroll do a fast walk to get the heart pumping. if you find this boring maybe do cycling/swimming - whatever floats your boat