Help me eat healthy please.

[tom_e]

Well that's helpful.

I try

Anyway my recommendation would be don't bother buying any weights they won't be worth the outlay, if you can't afford the gym stick to cardio and bodyweight exercises while adding weight using something like a rucksack filled with heavy items.
Watch your portion sizes. Start the day with some good complex carbs and protein such as oats, wholemeal bread, eggs.
Keep your meals clean with plenty of mixed veg especially green veg such as broccoli,kale,spinach etc lean protein so eggs,steak,chicken,fish and a small amount of good carbs brown/basmati rice,brown pasta, cous cous, sweet potato.
Also read this http://forums.overclockers.co.uk/showthread.php?t=17401146 it sets out the basics of a good diet.
Stick to water when possible to drink and if you feel hungry have a drink first as you may well just be thirsty.
The first week or 2 of sticking to a better diet and avoiding all your sugary things will be hard but once you get into a routine it will become much easier and you will feel so much better.

 

[Deific]

I try

Anyway my recommendation would be don't bother buying any weights they won't be worth the outlay

I bought about 100kg of weights, one barbell bar and two dumbell bars. One of best purchases I ever made and if you can't afford a gym membership then it's absiolutely the way to go.

 

[smit101]

I try

Anyway my recommendation would be don't bother buying any weights they won't be worth the outlay, if you can't afford the gym stick to cardio and bodyweight exercises while adding weight using something like a rucksack filled with heavy items.
Watch your portion sizes. Start the day with some good complex carbs and protein such as oats, wholemeal bread, eggs.
Keep your meals clean with plenty of mixed veg especially green veg such as broccoli,kale,spinach etc lean protein so eggs,steak,chicken,fish and a small amount of good carbs brown/basmati rice,brown pasta, cous cous, sweet potato.
Also read this http://forums.overclockers.co.uk/showthread.php?t=17401146 it sets out the basics of a good diet.
Stick to water when possible to drink and if you feel hungry have a drink first as you may well just be thirsty.
The first week or 2 of sticking to a better diet and avoiding all your sugary things will be hard but once you get into a routine it will become much easier and you will feel so much better.

That's good advice. Don't be afraid of pure butter on the vegetables though, it will provide satiety and reduce cravings, it will also help to minimize any insulin response from the small amount of carbs recommended.

 

[Geo-Gamer]

Stay away from bread dude, bread sits on you im telling you, worst carb everrrrrrr.

 

[tom_e]

That's good advice. Don't be afraid of pure butter on the vegetables though, it will provide satiety and reduce cravings, it will also help to minimize any insulin response from the small amount of carbs recommended.

Dam right, forgot to add anything on good fats.
Good quality butter, olive oil, avocados, fish oils and even a good bit of fat from meat is all good.

 

[Geo-Gamer]

I bought about 100kg of weights, one barbell bar and two dumbell bars. One of best purchases I ever made and if you can't afford a gym membership then it's absiolutely the way to go.

Free weights is just as good as using machines now days. Go buy your self some free weights and save your self money

 

[tom_e]

I bought about 100kg of weights, one barbell bar and two dumbell bars. One of best purchases I ever made and if you can't afford a gym membership then it's absiolutely the way to go.

Do you not find that amount of weight limiting when it comes to the big compound movements such as squats and deadlifts? Which are the sort of movements I would be recommending for the OP

 

[Deific]

Free weights is just as good as using machines now days. Go buy your self some free weights and save your self money

Free weights are 10x better

Do you not find that amount of weight limiting when it comes to the big compound movements such as squats and deadlifts? Which are the sort of movements I would be recommending for the OP

When it comes to deadlifts and squats, then once you get to a certain level obviously you dont have enough. But on the days when i didn't have time to go to the gym or didn't want to because of crappy weather, or felt like training after gym closing hours or or or or, they were a godsend. Plus you can simply mix it up and go for 15 repetitions rather than 5.

However, the OP wont find it limiting until he's been lifting for a good amount of time, and for someone who casually just wants to lose weight and not get into lifting etc. that amount of weight is more than enough to have them set. Plus you always have the option to add more weight should you ever want to.

I'd still recommend to anyone that a gym membership is worth it, but I'd also recommend investing in your own weights.

 

[Geo-Gamer]

In my opinion i prefer free weights as i got more reflex ability and my own 100% control but others may think different.

 

[h00fzilla]

Absolutely wrong.

Edit: Infact don't bother explaining, it will just be drivel.

Gaining muscle (or any mass) requires more calories consumed than burned.

Losing fat (or any mass) requires fewer calories consumed than burned.

That was my understanding of it. It's not possible to do both of those simultaneously, is it?

 

[Koalaboy]

http://www.fourhourbody.com/

Laugh yourself silly at the title and some of the ridiculous headings in the book.

Then realise that whilst the marketing is aimed to grab attention, and some of the book is somewhat of a curiosity, it's based on a lot of experimentation with observation of results and much emphasis is placed on monitoring your own results.

It also matches a lot of what's been said here, along with another of my favourites: http://www.burnthefat.com/

Yes, they're very heavy on the marketing and come across on the websites as very similar to a lot of 'lose weight fast' schemes, but (and this is purely my own experience) they work, and offer a lot of good advice and insight into choosing your own lifestyle.

Without monitoring your own results and having a controlled 'environment' though you won't really find out what works for you.

I'm certainly in the 'no refined foods, suitable carb/protein ratio and at least some exercise' camp though.

(Yes, I expect ridicule for the suggestions, but I'm simply offering some suggestions based upon having gone down the same path over the last few years - my problem is I keep falling off the food wagon - when I stick to what I know I should, it works great)

 

[Deific]

Gaining muscle (or any mass) requires more calories consumed than burned.

Losing fat (or any mass) requires fewer calories consumed than burned.

That was my understanding of it. It's not possible to do both of those simultaneously, is it?

It's absolutely possible. Have a read through some articles http://www.google.co.uk/#sclient=ps...&aqi=g-sx5&aql=&oq=&pbx=1&fp=7ad411c92de95397

 

[Geo-Gamer]

make a daily intake of food.

 

[Raikiri]

You're wrong. It depends on the type of fat that depends on whether it's bad for you. People hear the 'fats are good for you!' phrase and think it's one rule for all. It's not. The fat in red meat is saturated fat, this increases your LDL levels which is your bad cholesterol.

Animal fat generally contains three types of saturated fat, stearic acid, palmitic acid, and lauric acid. Stearic acid is converted into a monounsaturated fat called oleic acid; the same as you would find in olive oil and is considered to be good for you.

The other two, whilst you're correct do raise LDL they also raise HDL to a larger extent, which funnily enough would improve your HDL/LDL ratio which is a far better indicator of your overall health.

We're meant to eat fat, it's good for you.

 

[h00fzilla]

It's absolutely possible. Have a read through some articles http://www.google.co.uk/#sclient=ps...&aqi=g-sx5&aql=&oq=&pbx=1&fp=7ad411c92de95397

My apologies, I never dug deep enough into it and believed what I'd been told blindly. I feel a bit silly now, but better late than never I guess!

I'm going to incorporate this into my diet/training.

Cheers!

 

[Deific]

Animal fat generally contains three types of saturated fat, stearic acid, palmitic acid, and lauric acid. Stearic acid is converted into a monounsaturated fat called oleic acid; the same as you would find in olive oil and is considered to be good for you.

The other two, whilst you're correct do raise LDL they also raise HDL to a larger extent, which funnily enough would improve your HDL/LDL ratio which is a far better indicator of your overall health.

We're meant to eat fat, it's good for you.

^
Palmitic acid is linked with cardiovascular disease and is noted for decreasing your HDL level, not increasing it. It's also a long chain saturated acid which as I stated before brings many negatives on the body.

Stearic and lauric acids on the other hand are indeed healthy.

My apologies, I never dug deep enough into it and believed what I'd been told blindly. I feel a bit silly now, but better late than never I guess!

I'm going to incorporate this into my diet/training.

Cheers!

No worries, there's so much contradictory information out there that it's hard to always find the right information. I've talked to people who have been training for 15 years or more and they're still learning stuff.

 

[cHk4]

Some of the best purchases I made were

1-40kg dbs
7 foot olly bar - 225k of weight at home with up to 300k of weight I can borrow
Power Rack
Million and one attachments for the push pull system.

Imo weights is one of the best CV you can do.

 

[Supernaut91]

If anyone wants to get in ridiculous good shape or just fit.

Try Tabata, trust me I have been doing weights for years. If you want to get FIT instead of being a big meat head.

If you have an iPhone download the gymboss app.

 

[alx]

^
Palmitic acid is linked with cardiovascular disease and is noted for decreasing your HDL level, not increasing it. It's also a long chain saturated acid which as I stated before brings many negatives on the body.

Stearic and lauric acids on the other hand are indeed healthy.

Whilst I don't disagree with your point about Palmitic acid being one of the less healthy saturated fats, there are well documented instances of cultures/people/tribes that consume a diet of mainly milk, blood and beef (which are high in palmitic acid) having next to no instances of heart disease, obesity, diabetes, osteoporosis or cancer. It is obviously reasonable to suggest that their relatively health/active lifestyles and lack of processed food protect them from any ill effects of this saturated fat (you could also argue that the benefits of stearic acid cancel out the negatives of palmitic acid, and as they often occur together in meat not to worry too much).

I guess what I'm trying to say is whilst certain saturated fats aren't always the heathliest for people, evidence suggests that other factors such as sugary foods, simple carbs, processed foods, trans fats etc are a much more serious health concern then getting too worked up over saturated fats.

As you say though, everything in moderation

 

[toon_mad]

Drink loads of water.