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  #21  
Old 28.07.2008, 18:39
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Re: Want to lose some weight and gain some muscle

ok, i want to loose some weight as well. im 1.83, weight is 88kg.
i want to lose 5-8, no jo-jo, i want to keep the weight down to 80-82.

what i eat looks like this

in the morning i need a coffee with lowfat milk and 1-2 wholemeal toasts with low fat margerine and some jam (on weekends i have 1-2 brötli and coffe). on lunch at work i have a soup of the day and a salad with some bits of dressing ( i try n take the vinegar one, sometimes its french or italian) dinner i mix with having one night 3-4 slices of bread with cheese (gruyere or leerdamer, cause ist already sliced, sometimes brie cheese) or ill go out for dinner at some restaurant. i eat mainly fish, when i have meat its only chicken. rarely beef or pork, very rarely. 30% i go for a veggie dish. 2-3 times a month ill have a kebap(i eat falafel, no meat if possible) pizza or pasta (in restaurant of selfmade/ cooked pasta, deep frozen pizza) apart from that i eat fruits like bananas, apples, kiwi, peaches, apricot...stuff like that. besides ill have a joghurt. for drinking i have rivella as soft drinks, on average i drink 2-3 times a week a beer. means sometimes 7days a week, sometimes im not going out 2 weeks in a row, so...average beer drinker.

on "work out" so far i go once a week to footy and made this to be my ritual. on very rare occasions i have ever missed that.so i know how it is to make an sports event to my routine. i will apply in august or september for a gym, need the papers back from insurance first, then ill go.

probs i see, have: i do not cook. forget it that i am meant to change that, i dont need advise on "how simple it is...how easy....how much more cheap..." heard it all, will never change. i hate it, for me its the same like "repair your car yourself, its easy and saves money"-> i cant nor i will. full stop. next is: how do you gym-mers keep yourself up for it? how do you force yourself out to the gym? when do you go, after work or before? how many times i should excercise? 2-3 times a week, ex- or including footie?

so my question is: is it possible to lose weight without changing my eating? can i have a diet before/when starting the gym, get the weight down and eat normal again, after 2-3 month and with that gym exercise keeping the weight? or will this turn into the jojo effect too?

how can i control the intake of calories? i once saw a handheld where the lady using it could scan/type in what she is going to eat and the computer told her about what she was taking in on calories..that would be very efficient, i think. how do you control that? do i have to cook? how do you get things sorted with shopping? it occurs to me that getting fit, losing weight and keeping it down is a full process, a change in lifestyle, 24/7 thing. im too lazy for that, i know that. so is it me blowing it up to big, too many hurdles? or in fact all smooth and possible to handle with 2-3 gym days, some minor food adjusting and im good?

Last edited by flow23; 28.07.2008 at 18:50.
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  #22  
Old 28.07.2008, 18:44
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Re: Want to lose some weight and gain some muscle

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Well I'm looking for a panacea. I would like to lose about 10 kg, I'm not massively overweight but at 1m76cm and 82 kg I could do with losing a bit, most of it seems to be doing extra chin duty or adding to the Michelin Man profile. I'd like to shift the weight and put on a bit of muscle, mainly in my arms which are a bit, shall we say, spaghetti thin like? I used to do quite a lot of training, mainly Kieser style machines rather than free weights but that was a while back. What I'm looking for is something that is fun to do, cheap or free, doesn't need lots of equipment (better still, no equipment) and doesn't take up huge amounts of time as I'm working full time and have two small children that take up free time at the evenings and weekends. Two years ago I was cycling to work everyday with my two children in a bike trailer which was a combined additional weight of over 50kg, that really worked wonders. That isn't possible now as the children have outgrown the trailer. Running isn't really my thing but maybe with a MP3 player it would be tolerable.

What do the good folk of EF suggest?

(apart from losing ten pounds of useless fat by cutting my head off )
Well you can't really lose weight and gain muscle at the same time so take care of the weight first. you also can't really reduce weight in certain areas unfortunately or we'd all have six packs
Quite simple to suggest you need to either consume less calories than your RDA of 2500 (dieting) or consume your regular 2500 calaories and just burn off a portion of those through exercise.
Rowing as has been suggested is really great. You'd be surprised how much a little 30 minutes session in the gym each lunch time will do for you.
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Old 28.07.2008, 18:47
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Re: Want to lose some weight and gain some muscle

I'm a big believer not only in eating huge breakfasts but increasingly i think planning the specifics helps alot. So each week, deciding in as much detail as possible what you are going to do when and what if something threatens to get in the way. I see people starting off with great intentions all the time til something gets in the way and they slip back to their old ways. It may sound like a drag but project management can help keep projects on track too and it doesn't have to be a long winded process. Research suggests that weight loss as a goal by itself is NOT enough to keep people motivated in the long run so making whatever as much fun as possible is certainly key and thats why people often try and come up with other goals to get excited about and shift themselves off the sofa.
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  #24  
Old 28.07.2008, 18:48
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Re: Want to lose some weight and gain some muscle

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Is it very noisy for home use?
Well, the Model D is quite quiet, and I've never had a complaint from people in other apartments.
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Old 28.07.2008, 18:56
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Re: Want to lose some weight and gain some muscle

Hi all,

a question - Its not the sweat blood and tears of training that gets me - its the sheer mindlesness - what kind of benefit can one expect if one just rows on a machine at regular intervals?

Regards

H
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  #26  
Old 28.07.2008, 18:56
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Re: Want to lose some weight and gain some muscle

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I'm a big believer not only in eating huge breakfasts but increasingly i think planning the specifics helps alot. So each week, deciding in as much detail as possible what you are going to do when and what if something threatens to get in the way. I see people starting off with great intentions all the time til something gets in the way and they slip back to their old ways. It may sound like a drag but project management can help keep projects on track too and it doesn't have to be a long winded process. Research suggests that weight loss as a goal by itself is NOT enough to keep people motivated in the long run so making whatever as much fun as possible is certainly key and thats why people often try and come up with other goals to get excited about and shift themselves off the sofa.
This is so true, and a good reason why now, Summer, is a good time to start. And variety is also important, to cope with seasonal changes and help avoid injury and avoid boredom (for example, I cycle more in Summer, but in winter I do more rowing /running).

I am a gadget-type person, so if there is a gadget that helps me keep motivated, I'll use it. For example, I always use a Polar HRM for all my cardio, as I can download it to PC and keep track of my training.
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Old 28.07.2008, 18:57
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Re: Want to lose some weight and gain some muscle

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Hi all,

a question - Its not the sweat blood and tears of training that gets me - its the sheer mindlesness - what kind of benefit can one expect if one just rows on a machine at regular intervals?

Regards

H
Significantly more benefit than sitting on the sofa for extended intervals.
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Old 28.07.2008, 19:02
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Re: Want to lose some weight and gain some muscle

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Significantly more benefit than sitting on the sofa for extended intervals.
you mean I should stand all the time on Talacker nights?
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  #29  
Old 28.07.2008, 20:53
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Re: Want to lose some weight and gain some muscle

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.... how do you gym-mers keep yourself up for it? how do you force yourself out to the gym? when do you go, after work or before? how many times i should excercise? 2-3 times a week, ex- or including footie?
Lots of beautiful people at the gym! That is a big motivation to go regularly. Another motivation is to track progress: increasing strength and decreasing flab.

Alternate days is maximum, if lifting weights, to let the muscles recuperate. In-between days you can do some rowing, jogging, biking, etc. to burn calories.
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Old 28.07.2008, 21:07
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Re: Want to lose some weight and gain some muscle

Many thanks for the great responses so far, I'm really impressed at how many useful tips this post generated.
I will look into the Concept system - I live in Adliswil so it's just down the road from me here. Other very good tips, I will change my eating routine to switch to a larger breakfast and a few smaller lighter meals during the day. As to setting a long term goal, I think this is very important, I don't want to reach my targetted body weight and then sit back and relax, I was thinking of maybe running to become governor of California.....

Many thanks!
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  #31  
Old 28.07.2008, 21:58
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Re: Want to lose some weight and gain some muscle

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how do you force yourself out to the gym? when do you go, after work or before? how many times i should excercise? 2-3 times a week, ex- or including footie?
I agree that this is part of the answer:

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Research suggests that weight loss as a goal by itself is NOT enough to keep people motivated in the long run
In my case being told by the doctor that my blood pressure was high gave me the kick in the backside that I needed to get thoroughly motivated. I bought and read a book on weight training and did quite a lot of research on the internet and really got "stuck into" the subject. I now subconsciously remind myself whenever I see old people with hunch backs or grossly overweight people why I am doing what I am doing.

Here are some after thoughts I had after reading some more posts and... going for a jog.

- It really does help to be into what you are doing. If you can't find something then make something interesting. I would love to play squash for example but find the prices a little bit on the steep side and have a crazy work schedule. I really don't find jogging fascinating but therefore made it more interesting by keeping a journal and using a heart rate monitor. Now, several months down the line I can really see how I have achieved something by paging throught the journal and seeing how many hours I have spent biking and jogging. I also splashed out on a gps for when I go biking as with it I can plan more adventurous routes, keep track of average speed, elevation etc etc. Obviously this kind of approach isn't going to work for everyone but if you're serious about it - make it work for you.

- Variety is key. I don't just do weight training and jogging but also do some yoga from time to time, the biking and go on long walks now and then.

- Variety during training is also key. If you go jogging don't just plod along at the same speed for the duration. Try something like this: Walk briskly for 2 mins, jog at medium pace for 8 mins, and finally sprint as fast as you can for 30 seconds to a minute. Repeat 2, 3, 4, times or as many as you like. As soon as I started doing this the calories I burnt during each jog shot up. That is one reason that I enjoy biking as well because if one sets a challenging route with lots of climbs and descents one naturally gets variety.

- It's good to go exercising once a week. It's better to exercise 3 - 4 times a week. It's best to exercise every single day. If possible, exercise in the morning before breakfast. Doing that raises the metabolism resulting in longer and more effective energy burn throughout the day. You may think you're going to wear yourself out before starting the day but the opposite is true - you'll feel more energetic.

- I personally would never bother counting calories and trying to diet. I have watched too many people try those sorts of plans and I don't believe in it. Sure they may take off a little weight but they never actually get in shape by doing that alone. What I do is I regularly weigh myself and take note of the times when my weight goes up. I then get a feel for what foods are affecting my weight and how much and when I should be eating. I could never eat only a big breakfast and then starve for the rest of the day. I eat when I am hungry but try to eat smaller meals and more regular meals throughout the day. That way I eat less at each meal time. I do however believe in the importance of eating breakfast. I do mainly eat food that I cook myself as I believe too many convenience foods have too much hidden fat and unhealthy ingredients. Certainly what also helped me in a big way: cutting out the alcohol. A few months back I cut it out completely for a while. I was drinking weekly and stopped that. Now a few months later I do drink very occassionaly still - but try to limit myself to once a month until I have achieved my goals. To satisfy my body's craving for the missing sugar I eat small amounts of (preferably) dark chocolate, sweets and drink non alcoholic beer. Migros carries a great alcohol free beer that is isotonic so it's perfect for drinking after heavy exercise. If I do drink I limit myself to about 2 or 3 beers and switch to wine or whisky after that and try to finish soon after.

- Finally, be patient and have some faith. Persistance is key. Gaining weight does not happen quickly and losing it happens even more slowly. Don't get discouraged after two months when you are not seeing any change in your weight. Rather look for the small changes and indicators: for example, sleeping better at night, waking more easily in the mornings, seeing some definition or feeling some extra strength in your stomach muscles, having more energy during the day etc etc. Within a few more months you will suddenly notice the changes. For example, one day out jogging I suddenly realised that the reason the strap for my heart rate monitor kept on slipping down when I was jogging was not because I was sweating but because I was thinner and needed to tighten it. The best feeling of all comes when you realise that execising gives you a perk and you have an elevated mood afterwards from the endorphins that get released.

Good luck and hope you wish me the same as I am still working on it.

Last edited by Blaze; 28.07.2008 at 22:49.
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  #32  
Old 28.07.2008, 22:21
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Re: Want to lose some weight and gain some muscle

I'd suggest Tai chi, but then I am biased. ;-)
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Old 28.07.2008, 22:49
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Re: Want to lose some weight and gain some muscle

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I'd suggest Tai chi, but then I am biased. ;-)
Tai chi is definitely on my "to-try" list. I am curious to see whether I will enjoy it as much as I used to enjoy kundalini yoga classes. Ahhh, if time was only unlimited...
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Old 28.07.2008, 22:58
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Re: Want to lose some weight and gain some muscle

OK, you asked for it. My husband is a Tai Chi teacher in Zurich. Feel free to watch him practise by himself at the Uraniaspielplatz every day.
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Old 28.07.2008, 23:32
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Re: Want to lose some weight and gain some muscle

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Concept2 Rowing machine...those things are the bomb when it comes to weight loss. All weather, non-impact, and uses major muscle groups. most gyms have them. Do 30-60min sessions 5 times a week on one of those babies and you'll loose 10kg in about 2-3 months, provided you eat sensibly.

I totally agree with you i love the rowing machine, and it as done wonders for my bottom.
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Old 28.07.2008, 23:49
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Re: Want to lose some weight and gain some muscle

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I totally agree with you i love the rowing machine, and it as done wonders for my bottom.
Well, who could ask for a better testimonial.
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Old 28.07.2008, 23:52
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Re: Want to lose some weight and gain some muscle

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Well, who could ask for a better testimonial.
LOL have you seen my bottom
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Old 29.07.2008, 00:08
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Re: Want to lose some weight and gain some muscle

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LOL have you seen my bottom
Good point...but "wonders" don't always refer to appearances.
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Old 29.07.2008, 00:16
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Re: Want to lose some weight and gain some muscle

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Good point...but "wonders" don't always refer to appearances.
LOL btw i have been told i have a very nice bottom thanks to the rowing machine
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Old 29.07.2008, 00:16
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Re: Want to lose some weight and gain some muscle

ha, thats interesting, because just today i drove home with my swiss colleague n he said, he was not after losing wait alone, but his bloodpressure needed to go down quickly. he had nosebleeds pretty often out of a sudden.

well...i dunno. i want to lose weight and gain some shape. but i cant resist so many things, change my whole lifestyle... im too convenient. but i very much get into something when results come steady, more or less. so i believe doing a regularly excercise, work out, footy and maybe some cycling will do.
jogging...ok. but i dont have the right area to do that. its all concrete around and i have heard, that friends of mine ruined his knees while running on concrete...
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