*** Big Fat Weight Loss Thread ***

[AndyCr15]

I'm also looking into high intensity training. Apparently 15 minutes of HIT can do as well as 30 minutes of jogging

One of the things I like that Strava gives me is a 'Relative Effort' for a session. I think it's some kind of 'HR x Time' equation. Look at these three rides -

Mon, 04/01/2021 - 3:15:08 50.24 mi (157 RE) - 129 Ave HR
Fri, 01/01/2021- 2:33:45 40.41 mi (148 RE) - 132 Ave HR
Wed, 30/12/2020 2:31:49 40.13 mi (217 RE) - 139 Ave HR

The shortest ride apparently took the biggest effort, I guess mainly because of the higher average heart rate. The other 40 miler wasn't that different to the 50 mile ride because of the slightly higher HR. So, have a think about sustainable, high intensity. Sprints are great, but you can't sustain them. My highest RE run is a 10k from last month, 145 RE (ave 150HR for just over an hour). I couldn't really run any further than that, so riding opens up higher RE opportunities (and just the ability to do longer exercises, so more cals burnt) if that makes sense?

I like sprinting but there isn't really a good place to sprint as there's always too many people at my local park and my park would only really suit jogging.

You wanna move 4 miles North mate. We got loadsa space in Barnet

 

[Merlin5]

Something else

One of the things I like that Strava gives me is a 'Relative Effort' for a session. I think it's some kind of 'HR x Time' equation. Look at these three rides -

Mon, 04/01/2021 - 3:15:08 50.24 mi (157 RE) - 129 Ave HR
Fri, 01/01/2021- 2:33:45 40.41 mi (148 RE) - 132 Ave HR
Wed, 30/12/2020 2:31:49 40.13 mi (217 RE) - 139 Ave HR

The shortest ride apparently took the biggest effort, I guess mainly because of the higher average heart rate. The other 40 miler wasn't that different to the 50 mile ride because of the slightly higher HR. So, have a think about sustainable, high intensity. Sprints are great, but you can't sustain them. My highest RE run is a 10k from last month, 145 RE (ave 150HR for just over an hour). I couldn't really run any further than that, so riding opens up higher RE opportunities (and just the ability to do longer exercises, so more cals burnt) if that makes sense?



You wanna move 4 miles North mate. We got loadsa space in Barnet

Yeah, your stats make sense. Maybe jogging is more sustainable.
Oh of course, you're only up the road from me! The Spires shopping centre for instance is 5 miles away. I'm wondering if the lockdown rules will allow me to travel 4/5 miles to exercise? Where's a good place to do sprinting and jogging in barnet? By the way Andy, something I hadn't taken notice of before today is that MyFitnessPal says to try and eat only 53g fat a day. Scrolling through my days of dieting, most have over 53g fat, like between 65 and 80g. I assume I'll still lose weight because of my calorie deficit, but is the extra fat intake particularly bad?

 

[bainbridge]

Just finished week 3 of my diet and I've lost just over half a stone, though the rate of loss has slowed considerably this week.

 

[AndyCr15]

I'm wondering if the lockdown rules will allow me to travel 4/5 miles to exercise? Where's a good place to do sprinting and jogging in barnet?

Tbf, I'm more thinking about when I cycle, within a mile or two in cycling through fields. Mind you, I'm right by King George's fields which has a great hill to do sprints up.

MyFitnessPal says to try and eat only 53g fat a day. Scrolling through my days of dieting, most have over 53g fat, like between 65 and 80g. I assume I'll still lose weight because of my calorie deficit, but is the extra fat intake particularly bad?

The calorie deficit is the most important thing. Tbh, my fat is usually around 80-100g, but then my cal target is 3,000 at the minute and I usually have plenty of space for more. Right no I've eaten, 88g fat, 250g carbs and 237g protein today.

Just finished week 3 of my diet and I've lost just over half a stone, though the rate of loss has slowed considerably this week.

Nice Well done.

 

[bainbridge]

Nice Well done.

Thanks

 

[ic1male]

MyFitnessPal says to try and eat only 53g fat a day. Scrolling through my days of dieting, most have over 53g fat, like between 65 and 80g. I assume I'll still lose weight because of my calorie deficit, but is the extra fat intake particularly bad?

I eat an average of about 130g fat daily. I don't know what my bloods are in terms of cholesterol though. I would have gone and asked for a test by now but with all this CoViD stuff, it can wait. But I was very nearly in the diabetes range at my last HbA1c measurement so I've swapped sugars for fat. I'm more agog at @AndyCr15 's protein intake!!! I have about 1/3 of that but then again, he's way more muscular than me.

 

[AndyCr15]

Ha ha, I'm not particularly trying at this point, but all the food I tend to buy is low carb, high protein. Huel for lunch was 24g, Muscle Food Chicken Satay for dinner was 42g. Then other things through the day include a couple of yogurts are around 15g each, four protein bars around 22g each, two Huel bars at 12g and a pack of ready to eat cooked chicken at 33g. I did finish at 3,300 cals yesterday, so a little high.

 

[Vish Petrol]

Bought a 40kg rubber dumbell set last week and a bench came today for chest exercises. Have barely moved in the last 7 years other than some rows and light deadlifts every few months for my back.

Have been working from home for a while and now when I walk in and out of the conservatory I can just do a set every once in a while.

Over the last week i've just been doing some rows, deadlifts, shoulder presses, bicep curls and a handful of squats. Ive only been doing exercises where I can use both 20kg dumbells because I can't be bothered to adjust the weights

Ordered an ez bar and a tricep bar for tricep exercises, 2 extra dumbell bars to use them for lighter weight exercises like raises. Also 6 extra 5kg plates so hopefully I can make some progress.

Standing at a small 5ft 7
Used to have a 29 inch waist at 11 stone and 14.5inch arms after training for 3 months in 2013 and 3 months in 2008
Now have a 41 inch inch waist at 13.5 stone and 15 inch fat arms. measurements have been the same for nearly a year.

Before lockdown, the most exercise I used to do was walk from the work car park to the office, so working from home has reduced this drastically. If I do any exercise relatively consistently the waist will shrink without any trouble.

 

[Merlin5]

Can anyone tell me about base layers for jogging in cold weather like we're having now? My nephew says I need one of these or similar.

https://www.sportsdirect.com/sondico-base-core-long-sleeve-base-layer-mens-427106

I was going to put on a few old t shirts/long sleeved tops to keep warm and a hoodie on top. But should I be getting myself a base layer instead of putting t shirts on, and then just wear a hoodie over it, would that be warmer? Or base layer + t shirts + hoodie? Is there a particular material that insulates best, like merino wool or some synthetic? Given that my stomach isn't flat should I still be going for a tight fit base layer or looser fit?

 

[Martynt74]

I found i really overheated in those Sondico ones so i deffo wouldn't get them. Amazon usually have deals on Under Armour ones for a similar price which i find much better.

Though to be honest, I'd just layer up if i was you.

Have you been out jogging yet to see how you get on with what you have? I tend to only go out in shorts/2 t-shirts if running around the streets and whilst it's cold at first, i quickly warm up. What you seem to be suggesting wearing is what i'd be wearing if i was just standing around and would result in getting massively hot when doing anything physical.

 

[Merlin5]

I found i really overheated in those Sondico ones so i deffo wouldn't get them. Amazon usually have deals on Under Armour ones for a similar price which i find much better.

Though to be honest, I'd just layer up if i was you.

Have you been out jogging yet to see how you get on with what you have? I tend to only go out in shorts/2 t-shirts if running around the streets and whilst it's cold at first, i quickly warm up. What you seem to be suggesting wearing is what i'd be wearing if i was just standing around and would result in getting massively hot when doing anything physical.

I haven't been jogging yet. I went for a walk yesterday in the snow and wore long johns under jeans. My legs were warm and that's how I'd like my upper body to be.

You're probably right about layering up, but I'd like to try a base layer and see how it is in really cold weather. Is this the product you mean?

https://www.amazon.co.uk/Under-Armour-Compression-Breathable-Long-Sleeve/dp/B00KHTNJF2/ref=sr_1_5?crid=14UCZ1KORAKBE&dchild=1&keywords=under+armour+base+layers+men&qid=1611579317&sprefix=Under+Armour+base+layer,aps,185&sr=8-5

 

[Martynt74]

Yeah, that's the one.

It's an odd one with UA and Amazon. If you time it right and aren't fussy around colour then you can get that top for £12. Obviously that doesn't help when you're looking for something now though.

They are worth having, i tend to wear mine more on walks/doing stuff in the garden rather than running though so for that purpose they come in handy.

 

[Merlin5]

Yeah, that's the one.

It's an odd one with UA and Amazon. If you time it right and aren't fussy around colour then you can get that top for £12. Obviously that doesn't help when you're looking for something now though.

They are worth having, i tend to wear mine more on walks/doing stuff in the garden rather than running though so for that purpose they come in handy.

Thanks Martyn. Given that I'm used to going out in cold weather wearing a thick quilted coat with fleece that keeps me warm, I'm looking for minimal clothing such as that compression top and a hoodie to give me similar warmth. I appreciate though that I can't expect to be as warm as with my quilted coat, and I'll get warmer as I jog. I just don't want to be freezing cold before I start jogging, lol.

 

[Martynt74]

Something i read elsewhere was that it can be worthwhile aiming for a figure 8 loop when running. So start off warm and toast for a loop, then swing back to your car/house to remove a few layers as you've warmed up and then carry on the run. Worthwhile thought if you do find you feel the cold and lot to start with.

 

[Merlin5]

Something i read elsewhere was that it can be worthwhile aiming for a figure 8 loop when running. So start off warm and toast for a loop, then swing back to your car/house to remove a few layers as you've warmed up and then carry on the run. Worthwhile thought if you do find you feel the cold and lot to start with.

Sounds like a good idea. Also, what do you think of wearing something like this over a compression top?

https://www.amazon.co.uk/Max-Bodywa...eveless+quilted+jacket&qid=1611583933&sr=8-21

 

[Martynt74]

I think only you could really answer that. I know i'd be absolutely sweating buckets if i tried running in that!

 

[ik9000]

ditto I run hot, if you pardon the pun. I find shorts/thin trousers and t-shirt are fine, even in winter so long as I have gloves for my hands. That's the part of me that doesn't seem to warm up, ever. I'm told it's why I make good pastry.

 

[Merlin5]

I think only you could really answer that. I know i'd be absolutely sweating buckets if i tried running in that!

Yeah, I think you're right. I'll skip that jacket.

ditto I run hot, if you pardon the pun. I find shorts/thin trousers and t-shirt are fine, even in winter so long as I have gloves for my hands. That's the part of me that doesn't seem to warm up, ever. I'm told it's why I make good pastry.

Same here. I wore my thinsulate gloves the other day and they didn't keep my hands warm like they used to. Maybe my circulation has become less efficient from either getting older or just lack of activity due to lockdown.

Anyway, someone on a photography forum told me he uses these merino wool glove liners as his hands are always cold.

https://www.amazon.co.uk/dp/B009S4L8K0/ref=twister_B01JN59YF4?_encoding=UTF8&psc=1

He wears two pairs together, extra large over large and he says they're very warm and still enough dexterity to operate his camera. So I've ordered a pair.

 

[ik9000]

sealskins are also very good, and waterproof. I used them sailing in stupid freezing temperatures a few years back and they're flexible enough to still tie knots etc.

 

[Merlin5]

sealskins are also very good, and waterproof. I used them sailing in stupid freezing temperatures a few years back and they're flexible enough to still tie knots etc.

I almost bought the Sealskinz sporting gloves as they have flip back thumb and index to operate phone and camera. I might still buy them depending how I get on with the merino liners.
And regarding pastry, yep, cold hands are ideal. I made puff and rough puff pastry last year and it was so difficult stopping the dough and the butter from warming up and getting sticky during kneading, needed so much more chilling and resting.