Want to lose 10stone.

Castiel said:
Tbh I need to address both Diet and Exercise. My job is very sedentary so I have to fit in any exercise around that, which is why I bought the excercise bike and the MultiGym.
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Of course you do, which is why I said sedentary lifestyle and then diet. A lot of it is usually psychological.
 
Aedus said:
1lb a week is far too little, if he needs to lose 10 stone he must be quite a hefty guy, I guess around the early 20 stone mark, which means the first few months he can take off 5-7lbs a week easily, and it's not due to a massive calories deficit, it will just be his body throwing away the excess crap that's been stored up as fat and water in his cells.

Low carb is the way to go, but don't completely neglect them, at 1 point I did, I ate literally no carbs and I went from being a big guy to extremely skinny, as in 16.7stone - 11.7stone, and when I was 11.7 stone I felt worse than what I did at 16, no energy to even wake up, just felt half way to death constantly all day, it's all about finding your balance.

Just eat 4 small meals a day, people have pointed out what to eat, and drink water, water is your best friend. Also green tea may help you as well (but it's not necessary), tablet form or the actual tea stuff, your choice, I hated the tea so i took the tablets.
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I fluctuate around the 25-26 stone mark. I am a big built guy anyway. 40 years old 6' 2" in height but of a large build, so my target is around the 15 stone mark.

I was a Soldier for a long time and was in peak shape until about 6 years ago when an injury got me invalided out, I am Ok now though and I weighed between 14.5and 15.5 stone at that time.
 
Castiel said:
I not asking for someone to do it for me, just for some advice which is why I asked for tips rather than a complete diet and exercise plan.
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It's easier for us to advise and suggest changes to a plan or programme that's already written out, which will come in due course once one appears in the thread.

I just thought it's not very common for somebody to write one for somebody.

Though you will get plenty of ideas, improvements and suggestions.

Best of luck :)
 
Castiel said:
Bit embarrased about my shape, although if I could get past that it would be an excellent idea.
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buy a set of skipping ropes - £3 off ebay

do a boxing routine. skip for 3 minutes, rest for 1 minute.

repeat for 12 rounds.

i guarantee you the first time you wont last more than 2 rounds. but if you do this once a day your stamina will improve.

pro's - next to zero cost, can skip anywhere you want (living room, garage, garden)

con's - boring (so make sure you have some form of entertainment or a training partner)
 
Skipping for a 25 stone man probaly isn't something I'd recommend immediatley. Especially from a sedentary lifestyle.

It is deffinatley something I'd recommend further down the line though as it is brilliant. Very taxing on the calves mind.
 
BennyC said:
Skipping for a 25 stone man probaly isn't something I'd recommend immediatley. Especially from a sedentary lifestyle.

It is deffinatley something I'd recommend further down the line though as it is brilliant. Very taxing on the calves mind.
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No worries, I'm fully aware that light exercise is my limit physically straight off, something I got to build up to.

I'm gonna go with 10mins on the exercise bike followed by 15min on the Gym each day to begin with and see how I go.

Might look at the swimming, my wife (7 st) said she'll do it with me.
 
Swimming will work wonders, do what you can to get past the embarrassment (I know it won't be easy).

Again, best of luck. Keep us updated with your weight loss :).
 
Castiel said:
No worries, I'm fully aware that light exercise is my limit physically straight off, something I got to build up to.

I'm gonna go with 10mins on the exercise bike followed by 15min on the Gym each day to begin with and see how I go.

Might look at the swimming, my wife (7 st) said she'll do it with me.
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Sounds good.

Tbh cardio doesn't need to be physically exhausting or high intensity.

You can actually make it enjoyable by going to the park for the day and spend the day walking around it, not strolling, walking (with purpose). That'll get your heart rate up and burns calories and you can spend time with friends or family whilst doing so.

I did an incline walk on the treadmil for an hour yesterday with a bit of weight on my back (5KG) and that spent just short of 700 calories and was more mentally exhausting, due to boredom, than it was physically. Still sweated bucket loads because of the heat though!

I've done HIIT, steady state, intervals all sorts. Cardio doesn't need to be 'painful'. So don't feel you have to be beasting it every second you're on the bike.

Cruise intervals will work quite well at improving your fitness. For example select a level of resistance that is moderate for you. Say you're quite comfortable at 70RPM, every few minutes up it to 80 or 90 RPM for a minute and then go back down to 70RPM and repeat.

Post your current diet up and we'll see what improvements we can suggest.
 
Yes, swimming is a great form of exercise that you can take at your own pace. Also, as it has been said already, it's not just about diet. Yes, a better diet is crucial when trying to shed pounds but dieting alone is difficult. Exercise brings about a different state of mind which helps lead to a change in lifestyle; this is what you need to lose and maintain weight loss. When I think about the times i have tried to lose weight, if i had exercised then i would be thinking about how many calories i would have burned and it became less tempting to put three times the amount back on by choosing a Big Mac or a Mars bar rather than an M&S sushi or a Tesco salad.

I would start the change slowly and also try not to keep thinking that you have 10 stone to lose. If you live more healthily, with a better diet and exercise, you will lose weight simply as part of the process. You will also find you have more energy during the day and you will begin to feel so much better.

I'd suggest going for walks as part of this change. What i do sometimes is put together a few songs on my mp3 player, lasting about an hour, go for a brisk walk and come back when the music starts again.

I wish you the very best of luck :)
 
All I can really add to this is good luck and stick to the routine and you'll look back in six months and be so glad you put the effort in - and give you a push to work toward your goal!

Hope you can stick to it, your own commitment to the weight loss is the hardest part of it all, not the exercise itself - if you master that, you'll be a whole new man in no time :)

One tip I can give you is take a picture of yourself now, relaxed in the mirror and keep that photo as a visual bookmark. Now mark your calendar six months from now reminding you to take a second photo - compare the two photos, this will give you a better indication to how you're doing (as you will not see the weight loss as easy as you see yourself in the mirror each day) and will give you the confidence boost to continue.

Rich

/Edit - I hope you come back in the future and keep us up to date on how it is going, the guys on this forum are excellent morale boosters for keeping yourself working out.
 
Thanks for all the help. As soon as I have set on a specific diet plan I'll post it up and see what you all think.

Tommorrow begins a new day and a new lifestyle...
 
Good for you. :) I'm doing something similar, albeit for slightly different reasons. See my thread and progress here if you like. :) I've lost 1st 9lbs in five weeks by basically cutting out the crap and eating properly. Nothing more.

A "diet" feels like a punishment and is hard to work at, no wonder most fail. Cut out the crap, replace with healthy foods, sit back and enjoy the win. That means NO:

Coke/soda; white bread, white pasta, white anything; cake; biscuits; chocolate; pizza; takeaway; coffee/tea with sugar and milk etc etc.

I basically ate only known anti-angiogenic foods for the first two weeks. That's lots of stir-fry, with tons of dark greens (bak choi, broccoli, fresh spinach, spring greens, shredded leek etc), tons of peppers, onions, tomato... Add in some strips of tuna steak, stir fry quickly on a high heat with plenty of onion and garlic in ONE tbsp of fresh peanut/groundnut oil, serve on a bed of boiled egg noodles (1 nest only! :p). Low calorie, filling, healthy as hell. Add a light sauce/dressing if you can't face it "plain", but you soon find out how much tastier they are without a gallon of sickly takeaway sauce on there.

Also lots of anti-angiogenic fruits like pineapple, red grape, banana, lime, orange; and lots of mixed salads with olive oil and seed/nut mix with tons of tomatoes and some boiled pearl potatoes. More win. I also drink at least 8 pints of sugar-free cordial a day, and several cups of white and green teas (again highly anti-angiogenic and good for you too, as well as helping the weight loss directly).

Just basically stick to brown foods and proteins, avoiding the "beige" group and anything processed/sugary. After the first two weeks I'd lost quite a lot of weight (about 8lbs iirc) and felt way better. I then started adding more foods (don't forget how healthy poached/scrambled eggs are in moderation), as well as allowing myself snacks like SMALL bottles of coke, dark chocolate bars, half a pizza etc; just remembering to count the calories later when I ate. That way it doesn't feel like a punishment and you basically don't think you're on a "diet". You won't even have to try hard, trust me. Good luck! :)
 
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I disagree with this 'no' various stuff. That will feel like punishment for some people.

As in another thread, I've shifted 19 lbs since late May. I've cut down on everything on Rainmaker's banned list but have had a little (and I do mean little or occasional) bit of everything he mentioned. Well - apart from Coke / soda, but I rarely drank that anyway.

Of course if anything I eat is likely to lead to a binge I would rather stay off it. I'm not normally keen on crisps but they're incredibly moreish at the moment so I'm very careful about them.

Edit: although I've been doing plenty of cardio and weights, as well as the dietary changes.
 
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Well. Day One so far. I had breakie for he first time since I left the RM, just some weetabix. Done 20 minutes on the exercise bike, which almost killed me. I had a rest for an hour and then spent 20 minutes on the multigym.

I am pretty done in now, so it's off for a shower and some scrambled egg for lunch. Maybe a little walk this afternoon, see how I feel.

Bact to work tomorrow, so leave the car at home and get the bike out or walk.
 
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