*** Big Fat Weight Loss Thread ***

I'd like to get to 235 by Christmas, currently bouncing between 245-247 so should be doable without too much hardship.
 
Psycho Sonny said:
Fasting. It's actually healthy for you too. That is the fastest and easiest method. I have fastest the longest time for with water and supplements only (vitamins and electrolytes) zero calories for 3 days then broke it on the fourth then fasted again for 3 straight days.

I have also fasted for 3 days on another occasion then started a vegetable juice diet for 2 more days to make it a liquid only fast for 5 days where no calories were consumed on the first 3 days.

To keep it off requires a long term change. There is no point in you getting the weight off going back to old habits and then putting it back on because people who do that tend to put more weight on than before they started. So you are going to end up fatter again if you don't make permanent changes to your diet and physical activity.

You can have a 6 pack through diet alone but a good diet coupled with a good physical routine will keep you healthy. This doesn't mean you need to do hours and hours per day. I'd say 30 mins of intense cardio is enough daily. If it's not intense then you want to do 1-2 hours daily.

That's the major problem. Most folk are sat behind desks 9-5. Sat behind the wheel of a car for an hour or two or on a train and then sat on a couch when home. Humans even as little as 100 years ago would walk for hours on end every day. They didn't have cars or public transport.




Wrong. Muscles weigh more than fat yes. But muscles also consume more energy than fat. So someone who has a large muscle mass consumes more calories by sitting still compared to someone the same weight with less muscle mass. There is a difference between fat loss and weight loss. Most people mean fat loss when they say weight loss.

Just because something doesn't work for you doesn't mean it's wrong or again dieting to lose weight is apparently for the lazy is what you said last time. Which was lolworthy and again you have a false idea of how muscle mass works to keep fat low.

https://www.t-nation.com/training/screw-cardio-four-complexes-for-a-shredded-physique
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Used that link and did 2 of 4 of those (barbell and dumbbell), three sets each at the gym yesterday.

Feeling it now.

Will definitely be keeping them in though, thanks.
 
barmyllama said:
Used that link and did 2 of 4 of those (barbell and dumbbell), three sets each at the gym yesterday.

Feeling it now.

Will definitely be keeping them in though, thanks.
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Those complexes routine IMO is the best form of exercise. Building strength, stability, core and cardio at the same time in a small time frame. It's an all round routine and perfect for anyone at any stage. You just use smaller or bigger weight. Start small though it's brutal cardio if done properly.

The idea of pedalling a bike for 4 hours per day isn't appealing and doesn't build majority of the core strength if any. I do like cycling and running but those do nothing for muscle mass or strength or your core other than posture.

CrossFit is based on the same concept but usually requires a lot more space and equipment.

One of the complexes just requires a weight plate for instance gripped at each end with both hands. That could be any size plate for any level. It's intensity is the focus not using the largest weight possible and going slow like traditional weight lifting.
 
Psycho Sonny said:
Those complexes routine IMO is the best form of exercise. Building strength, stability, core and cardio at the same time in a small time frame. It's an all round routine and perfect for anyone at any stage. You just use smaller or bigger weight. Start small though it's brutal cardio if done properly.

The idea of pedalling a bike for 4 hours per day isn't appealing and doesn't build majority of the core strength if any. I do like cycling and running but those do nothing for muscle mass or strength or your core other than posture.

CrossFit is based on the same concept but usually requires a lot more space and equipment.

One of the complexes just requires a weight plate for instance gripped at each end with both hands. That could be any size plate for any level. It's intensity is the focus not using the largest weight possible and going slow like traditional weight lifting.
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Did the barbell set with en empty bar (20kg) for three sets. Then added two 5kg plates, but struggled to do shoulder press and only managed three reps. After that I just did the routine up to shoulder press and rested then one more part set.

The dumbbell routine I used two 10kgs and that was reasonably comfortable, so probably up it to 12kgs dumbbells next time and see how I go.

Never been a fan of traditional cardio, particularly at the gym on a treadmill or exercise bike. Plus at 52 years old, I believe, resistance training is far more beneficial to me than jogging or cycling.
 
barmyllama said:
Did the barbell set with en empty bar (20kg) for three sets. Then added two 5kg plates, but struggled to do shoulder press and only managed three reps. After that I just did the routine up to shoulder press and rested then one more part set.

The dumbbell routine I used two 10kgs and that was reasonably comfortable, so probably up it to 12kgs dumbbells next time and see how I go.

Never been a fan of traditional cardio, particularly at the gym on a treadmill or exercise bike. Plus at 52 years old, I believe, resistance training is far more beneficial to me than jogging or cycling.
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Since your just starting this out probably best to try and get the intensity nailed down before moving up a weight. You can modify the number of reps if need be or shorten length of breaks. You are free to do what suits you. Trying to move up weight is just one solution to the problem of plateauing and one most tend to focus on because bigger is better but not necessarily. You want to build cardio and strength equally for a well rounded balance. Focusing on one is never healthy.

Like a lot of marathon runners and hypermilers bones and knees are shot later on in life. Balance is key. Plus I don't have the time to cycle 4 hours per day I have a life too. This type of routine keeps your calorie burn rate higher for longer too as the aftermath hits you and your body has to repair everything stronger. But you don't want to overdo that too much either. Balance is key. There is no steady rule for anyone other than consume less calories than you burn to get leaner.

Glad someone got some use out of that link I've been using it for a long time now. It's been in my bookmarks bar forever near the top.
 
Coming up to the end of my first week on Huel only and it's going amazingly well. I thought I would have packed up by now but I'm managing to stick to it pretty easily. Rotating through ten different flavour shakes and five different flavour meals is probably helping because of the variety. I reckon getting to Christmas is quite achieveable. Only doing a weekly weigh-in now so don't know what I've dropped until Monday but I can feel my bloated belly shrinking already.
 
Well there's the issue with changing scales!

Mine have been going through batteries at a mental rate, and i recently saw the Xiaomi Composition Scales 2 on offer at Amazon for £16. I liked the idea of it just always loading to my phone more than the extra info.

Weighed myself this morning and my old scales said 98.9kg and the new ones say 101kg. That's a 2kg increase for doing nothing :(

Also annoying is that the new scales synced to my phone perfectly on a test on Saturday but not this morning, so need to try and work that out.
 
Be careful with those type of scales as they are very commonly calibrated incorrectly. You can get on it after turning on and be 2kg heavier than if you wait a minute and then get on it again. Best thing to do is get a known weight and put it on it to see which is the correct calibration.
 
iamtheoneneo said:
Be careful with those type of scales as they are very commonly calibrated incorrectly. You can get on it after turning on and be 2kg heavier than if you wait a minute and then get on it again. Best thing to do is get a known weight and put it on it to see which is the correct calibration.
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Hmmm cheers, i'll have a look into calibrating it. I'm not too bothered about pure accuracy, if it always reads 2kg high then at least i can see trends, bit concerning it could be different at different times though.

The gym has one of those old school scales with the ruler style measurement, so might use that to get a better idea.

EDIT - Seems part of the issue can be when moving the scales which is exactly what i did. Will mess around with it later on.

EDIT2 - I also imagine it will now read badly, because i've just eaten my weight in slightly stale bread and cheese!
 
Well seems like i've had good progress this week. Down from 101 on Saturday to 98.4kg today with the same scales (considered pulling out the old scales to see if they showed around 97kg but couldn't be bothered)

Have been hammering the exercise the last 2 weeks which is really starting to show, especially in my fitness. With activity every day since last Monday (although 3x rest days were only ~250Kcal burned). Tomorrow should be a long bike ride of around 3-4 hours and then Sunday i'm debating heading up to the Lake District if i have the energy.
 
This is where I ended up btw, semi-relaxed front/back. Should probably have taken before pics. :rolleyes:

Got leaner than this before but started out with more body fat than I’d had in quite some time so it’ll do. Next time I diet I won’t have let myself go so much so maybe I’ll see if I can look like a human road map again. Maintaining weight till December then I’ll start seeing if I can ‘fail’ at weight loss and let it creep back up again (this time with proper training, unlike during lockdown…).

933928-AF-D82-D-4581-83-A1-6-BF6-EC133-DC7.jpg
 
Man this has not turned into a good night. I’ve been great this week with food and exercise and been forcing food at 10pm to avoid being 700-800kg under my target of 1500 a day once exercise was added on top.

Today though has turned to absolute rubbish and currently at 3000 over for the day after pizza, chocolate and wine!
 
Abandoned watching the scales for a change, lost the first 15ish lbs and then weight loss started crawling. Body composition is still improving massively weekly though.
 
I'm giving up for December now. Not going to worry about anything and just see where I am on January 1st next year. Right at this moment, I'm 2kg lighter than I was in January 2021 so although there has been very little weight loss (still need to do another 10kg or so), I'm really happy that I've not gained any. And boy have I eaten tons of sugary muck this year.

On another lighter note, I'm really enjoying doing the strength classes on Peloton. I doubt it will add much muscle as the weights are pretty light but it's better than doing none at all, I reckon.
 
tom_e said:
Abandoned watching the scales for a change, lost the first 15ish lbs and then weight loss started crawling. Body composition is still improving massively weekly though.
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Yeah, scales aren't moving much but my clothes are a lot looser.
 
2st down as of this morning. First stone was easy but these last 2-3lbs have taken an age!

Can't stand still though, on to the next target.
 
I'm doing well 10.62 Stone is my ideal weight being 5 foot 9.5 inches tall and this is my progress over the last week...

fk8eNAU.png


I weigh myself every morning at roughly the same time. I'm doing well just got to remember that when I think of eating crap.
 
Thank **** i've started running a lot, because i've been eating so much crap recently. Fancied a gingerbread man yesterday, got home and made a batch of about 10 cookies! Also spent Monday walking around Christmas markets eating and drinking a lot of rubbish.

The wife also bought me a beer advent calendar so that's not going to help me not drink much!
 
Somnambulist said:
This is where I ended up btw, semi-relaxed front/back. Should probably have taken before pics. :rolleyes:

Got leaner than this before but started out with more body fat than I’d had in quite some time so it’ll do. Next time I diet I won’t have let myself go so much so maybe I’ll see if I can look like a human road map again. Maintaining weight till December then I’ll start seeing if I can ‘fail’ at weight loss and let it creep back up again (this time with proper training, unlike during lockdown…).

933928-AF-D82-D-4581-83-A1-6-BF6-EC133-DC7.jpg
Click to expand...
Very nice ;)
 
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