Fitness

hi all

objective - To loose fat and gain muscle.

info : - height 5ft 11 inches
weight 13 stone 5 lbs

part of body i hate the most - stomach fat

ok , so i want to loose lots of body fat and gain muscle but i have no idea how. Ive been researching the internet for the best possibly ways but ive had no success , so ive come here to see how people have done it from there own experiences.

Things i havent got a clue about :

1) what foods to eat and not to eat
2) whats the best exercise for a particular muscle group (i.e back muscles etc...)
3) how long to train each week without getting injured
4) how to train with asthma ( i have asthma)
5) how to set goals for myself without getting injured
biggest problem

my biggest problem is that because my family just eat what ever they want ( none of them are obese except me) and not put weight on its difficult for me to choose the right foods. there is no point me doing 1 hour on me punching bag then going into the kitchen and eating a pizza. its really hard and its really making me depressed at the fact that i cant loose this weight.

i would appreciate if people would take the time out and help me out .

cheers
- jay55

google the daniel white workout, essentially all it is is you take the heaviest dumbell you can find and just swing it until you gain enough momentum to do a rep and then u repeat that as many times as you can

Just take note of how many calories you're eating per day, the recommended daily amount for a guy is 2500. Try limiting yourself to around 1800 cals per day, try a bit less if you can. But not too much, you don't want your stomach going into starvation mode, this is where your body will store pretty much everything as it's panicking that's it's not being fed enough.

You could pretty much eat whatever you want as long as you count the calories, remember there's tones of calories in fizzy drinks etc so take this into account or just drink water instead (could have it with low cal squash). You should drink atleast 2 litres of water per day, this helps you keep a healthy metabolism, try upping it a tad to 2 and a half while you loose weight.

Start eating breakfast, this also helps your metabolism keep going, not eating breakfast also makes your body go into starvation mode! You want to eat around 400 cals in cereal at least for breakfast, don't get anything full of sugar and shit though, get some healthy and whole grain.

Maybe do a couple of hours exercise per week? go for a run, take the dog for a walk, get out on the bike. Do something you enjoy, that way you will stick with it. If you cba to exercise you will loose weight just doing the above.

Don't let one day slip though, a one day binge of eating shit can ruin a few days of effort! Oh, and only weight yourself once every week, in the morning just after waking up ;). Don't let it take over your life though, the quicker you loose weight the quicker it can come back, so the slower the better!

Stop drinking and actually exercise. Its not hard.

thanks tubbeh ill try and do this

dont go mental and give yourself a huge workout and diet list, just start small. i would suggest:

eat a small breakfast, 1 piece of toast with peanut butter and a small glass of orange juice (for eg)
dont eat any carbs after 4pm (your main carbs are for lunch after your workout
eat every hour (to keep up metabolism - hand full of nuts, an apple, even a drinking a pint of water etc etc)
do atleast15mins cardio at the beginning of your work out and 10mins at the end. make sure you have time for abs. i recommend you do a 45min spin class once or twice a week if possible
just drop your max weight that you can lift by 6-10kg and double the amount of reps, get your sweat on.

thanks for the help andeh

some of the above advice is correct, some is not.

eating every hour to keep up the metabolism is completely and utterly ridiculous. The best way to look at things is if you think back to caveman era, how could they eat every hour? it's crazy.
It doesn't matter how often you eat in a day, the only thing that matters is calories. If you wanted to, you could eat all your calories in one meal. This is research backed.

It's very very hard to gain muscle and lose fat at the same time, so focus on one at a time. Lose the fat and then gain muscle. If I was in your position I would go on a PSMF (protein sparing modified fast) for about a week, and from then on just dial back your calories to between 1200-1800 a day. That way you don't have to be spot on calories every day.. just find a happy medium. Also it's not necessary to always be in those levels, say one day a week you can go to around 2500 but not any higher.

Start Intermittant Fasting, it is golden for fat loss.
Use the IIFYM principle (If It Fits Your Macros) so that your diet isn't horribly boring all the time.
Exercise is a good idea just for general health but it's not necessary to lose weight. It will massively speed up your weight loss though.

If you want to cut through the crap that is out there and actually get results based on scientific research rather than old wives tales and crazy myths then do some research on the things I've said (it's not actually that much to read). People mean well in giving advice, but often they have been misled themselves due to all the crap that circulates on the internet.

feel free to pm me if you want more advice, I just don't want to write an essay!

play any sports fella?

***QUOTE***
The best way to look at things is if you think back to caveman era, how could they eat every hour? it's crazy.
It doesn't matter how often you eat in a day, the only thing that matters is calories. If you wanted to, you could eat all your calories in one meal. This is research backed.

Dec are you high?

Not that im bothered, but believe what you want dec. Ive studied A-Level sport, trained with PT's and nurtionists over a 2 year period.... im not making it up to troll anyone.

It's proven that your metabolism increases after you eat, so the more often you eat, the more often your metabolic activity is increased.

Also, your blood sugar and insulin levels are made more consistant, resulting in less blood sugar being stored as fat.

Im not talking about 9 huge meals a day, im talking about 100-150 calories per small meal, per hour. 8am to 8pm, 10 hours, thats roughly 1500-2000 kals, give or take breakfast/lunch/dinner.

i dont play any sports but hoping to join mma / and maybe do some boxercise classes

ill do some research cheers for that

does drinking alcohol slow down weight loss?

Depends what alcohol. If you're talking about beer/cider then yes they make you fat. If you want to get pissed but stay in shape, drink something like vodka sodas even if you do look a bit of a gimp and they arent as nice

Not sure, alcohol breaks down protein and beer has shit loads of calories in, hence the beer belly

Drink appletinies

If you can account for the calories and lack of nutrition you generally get, no.

get some roids
get to gym
become tank

im guessing this is the route u took haha