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  #41  
Old 29.07.2008, 00:19
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Re: Want to lose some weight and gain some muscle

Flow i run on the running machine at the gym so it is alot better for the knees i also wear my MBT trainers that help alot for the body
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  #42  
Old 29.07.2008, 09:51
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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.
30-60 minutes ouch. Normally do 20-30 minutes maybe with a 5-10 min warm up & cool off period. Not use this machine for a long time though and need to get back into it. Have to change the monitor as that is broken. It's definetly noisier than the new one's but the feeling is better in my opinion (more like real rowing).
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  #43  
Old 29.07.2008, 13:28
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Re: Want to lose some weight and gain some muscle

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30-60 minutes ouch. Normally do 20-30 minutes maybe with a 5-10 min warm up & cool off period.
Coincidentally the BBC website has just thrown this up:

55 mins exercise a day - the only way to lose weight
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  #44  
Old 29.07.2008, 14:02
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Re: Want to lose some weight and gain some muscle

I am off on my
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  #45  
Old 29.07.2008, 18:15
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Re: Want to lose some weight and gain some muscle

Hi, there, I've always been rather on the thin side so no good advice on how to "shed" some weight, rather advice on how not to gain any (cuz even thought I try to gain weight it just doesn't seem to happen for me for some reason).

May I suggest going hiking on the beautiful mountains nearby?

I go hiking 1-2 times a week on the average, carry a 2-5kg pack on the way up (carries water, a sweater, lunch), eat a sandwich and a banana at the top, then walk down, have normal dinner, for breakfast have some cereal.

During the week, ditch the car, I take the train and trams everywhere, occasionally speed up the walk/run to catch the tram when I'm running late.

Also, go grocery shopping on foot. Carrying the groceries helps build strong arm and good cardiovascular system when you try to catch the tram while juggling the groceries.

Dunno, might work, it is fun and requires no buddies or boring hours spent at the gym.

Also, try rock climbing or cycling. Great fun and also helps your arms (yes, even cycling!).

And swimming in the beautiful rivers/lakes nearby now that the hot weather has come is fun too.

G'luck!
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  #46  
Old 30.07.2008, 08:31
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Re: Want to lose some weight and gain some muscle

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The RowPro interface reduces the boredom!
Interesting. Does anything like this exist for running machines or crosstrainers, do you know? I googled but had no luck.
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  #47  
Old 30.07.2008, 09:30
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Re: Want to lose some weight and gain some muscle

Or this one for the people among us that like cycling:

http://www.elite-it.com/jsp/c-Prodotti.jsp?ID=0991011

I think something like this is really cool for if you want to do cycle
training during the winter. You can stay indoor on your bike but (especially
with big screen TV) you have the feeling you are cycling a beautiful route
in spain or france...
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  #48  
Old 30.07.2008, 10:27
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Re: Want to lose some weight and gain some muscle

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Interesting. Does anything like this exist for running machines or crosstrainers, do you know? I googled but had no luck.
Yes, such features are available in both cross-trainers and treadmills. You can select various training programs, display speed, capture performance results, compare trends, record settings, watch TV, play a video, simulate a track with ups and downs, measure heart rate, set alarms for max heart rate, analyze calories burnt, etc.

The fancy electronics has its price. Unless you are wealthy, you may not want to spend so much for a home machine.

Suggest you take a trial subscription and go to a good gym. You will see all these fancy machines and can better decide what you want.
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  #49  
Old 30.07.2008, 19:30
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Re: Want to lose some weight and gain some muscle

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I think 80 kg for a 180cm male is not overweight. I am 178 and 72kg, and i feel rather smallish.

If you want to lose weight and put on muscle, you will have weight. Muscle is heavier than fat, so you will put on muscle and lose fat, but have a net weight gain. That in itself is not a bad thing, because your body fat % will be low...
80kg and 180 translates to a "Body-Mass-Index" BMI=24.7. The borderline is considered to be BMI=25 for European males and 23 for Asian males.

But BMI is not the whole story. You should determine the fat content, which, should be well below 20%. Also measure waist and hip to calculate the WHR (waist-hip-ratio), which should be lower than 90%.
  • If your body fat is high, then you may have to shed 8 or more kg of fat. Simultaneously build additional 3 kg of muscle.
  • If your body fat is less than 16%, you are in fantastic shape because your weight is mostly muscle.
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  #50  
Old 30.07.2008, 20:48
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Re: Want to lose some weight and gain some muscle

What about heavy bones?
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  #51  
Old 30.07.2008, 20:59
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Re: Want to lose some weight and gain some muscle

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What about heavy bones?
Keep your fat content below 16%. The remaining 84% (so-called LBM = Lean Body Mass) can be heavy bones (metal fracture splints? ) or big muscles and organs, as you like.

Exercise develops "heavy" bones and strong muscles simultaneously.
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  #52  
Old 30.07.2008, 21:28
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Re: Want to lose some weight and gain some muscle

OK, I've not read any of the other posts so apologies for that, but as I worked in / managed a sports supplement / nutrition company for 5 years I didn't want to start picking holes in other peoples advice, so I skipped it out of respect for others opinions

So my advice is - to achieve both your goals at the same time is very difficult, but here's how I'd do it. It's plain simple advice, and you might not like it because it's devoid of gimmicks, but it'll work if you stick to it.

DISCLAIMER - Internet training / dietary advice is necessarily generic, listen to your body and adjust the below accordingly.

1) Drink Aim for 2 litres of water a day, more if you're particularly active / warm. As a (crude) guide, if your pee isn't clear, drink more until it is. Don't go mental though as over-hydration is more damaging by far than under-hydration would ever be.

2) Eat Little and often, at 82kg you want about 2200-2400 calories a day for "maintenance", since you're looking to build muscle you actually need to be in calorie profit so I'd aim for 2400, achieved by 6 "meals" per day averaging 400 calories a go. Split them about 3 hours apart (or as near as your daily schedule would allow) As far as whats in them, keep it simple at first and stick to getting used to eating things you like regularly for a kick off, the change to your metabolic rate will be benefit enough at first, no point going crazy on dry rice with boiled chicken until you need it. Better to eat at regular times than not eat because you don't like what your diet tells you you should be eating.

3 Exercise Take the stairs every day instead of the lift /escalator. Get the tram / train 15 minutes earlier and get off 2 stops before you normally would to walk the rest of the way. Go for an hours walk in the sunshine when you get home from work 2 or 3 times a week. It's all burning calories. Stay well away from any "high intensity" exercise like rowing, sprint training, sport specific stuff like rugby / football etc. Running is OK as long as it's at a steady pace (if you can't hold a legible conversation without interrupting yourself to breathe, it's not steady) and swimming is good with the same principle.

If you exercise too hard you will lose fat but you're making it much harder to build muscle at the same time.

For muscle building exercises, use what you have, namely your body. Pressups (of multiple varieties), situps, bodyweight squats, these are all you really need for now. Save the gym membership until these stop doing the job. If you already have the gym membership that's great, but remember that pressups are the best weapon you have for building your upper body (chest, biceps, triceps, shoulders, rhomboids, trapezius...)

I guess that about covers it. If anyone wants more detail on why the above then feel free to PM me and I'll reply but I don't want to bog the thread down in needless science.

Ultimately the soundest advice I would give is that if you really want to make a difference then you will, plain and simple. If you don't then you'll probably go guns-out for a couple of weeks and give up. I hope you're the former.
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Last edited by terryhall; 30.07.2008 at 21:29. Reason: clarifying what a "steady pace" is ;)
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  #53  
Old 30.07.2008, 21:32
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Re: Want to lose some weight and gain some muscle

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I think I should switch to having a "breakfast like a king", light lunch and normal evening meal but skip the beers for a while. That should help with the balanced diet but then I need to up the sporting activity level.
Don't forget the dieters favourite beer - Michelob Ultra, virtually no calories compared to other beers. A little bit of what you fancy does you good. Otherwise you're bang on the money
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  #54  
Old 30.07.2008, 21:44
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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 )
x2 - Dont skip breakfast!

I love to exercise so i dont have any recommendations there except to say - do something you like. Because you'll do it regularly.

I dont cut anything out of my diet because I love food too much, I try to keep it healthy, but one change I have made easily and seen results with is to get more of my carbs from fruits and vegetables rather than breads/grains. And eat more lean protein - protein is what makes you feel full.

Here is the food pyramid by which i base my 'diet' on
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  #55  
Old 30.07.2008, 22:11
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Re: Want to lose some weight and gain some muscle

Food pyramids are too complex. Most people are either confused by them or do not bother to follow them. In the interest of simplicity and practicality, dieters are encouraged to determine the amount of their food intake according to the following simplified diagram:

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  #56  
Old 30.07.2008, 22:47
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Re: Want to lose some weight and gain some muscle

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Interesting. Does anything like this exist for running machines or crosstrainers, do you know? I googled but had no luck.
They do exist on other machines, but at quite a price. The beauty with the Concept2/Rowpro is the software costs only 99chf and functions on any windows XP / Vista laptop or PC via the USB connection. As a training tool, the best feature is the Pace Boat function, which can be used to help you maintain your desired pace. Best of all, you can set your previous rows as the pace boat...nothing more motivating than racing against yourself.

And if you know others with Concept 2, you can actually race against them over the internet.

A couple of words advice to beginning training on a rower:
  • Its important to work on correct from the start, to be efficient and avoid injury. Start of with a light resistance and a SPM (Strokes per Minute) of no more than 22-24 until you are comfortable. A good tip is to start WITHOUT FEET STRAPPED IN. This helps prevent leaning back too far.
  • Wear bicycle gloves and lycra shorts for best comfort.
  • I use a floor fan to keep cool and an iPod to keep entertained.
  • Aim to have at least a 10000m or a 60min row in your training plan eventually.
  • If you use Rowpro, upload your rows to Concept2 and compare them with others.
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  #57  
Old 30.07.2008, 22:58
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Re: Want to lose some weight and gain some muscle

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They do exist on other machines, but at quite a price. The beauty with the Concept2/Rowpro is the software costs only 99chf and functions on any windows XP / Vista laptop or PC via the USB connection. As a training tool, the best feature is the Pace Boat function, which can be used to help you maintain your desired pace. Best of all, you can set your previous rows as the pace boat...nothing more motivating than racing against yourself.

And if you know others with Concept 2, you can actually race against them over the internet.

A couple of words advice to beginning training on a rower:
  • Its important to work on correct from the start, to be efficient and avoid injury. Start of with a light resistance and a SPM (Strokes per Minute) of no more than 22-24 until you are comfortable. A good tip is to start WITHOUT FEET STRAPPED IN. This helps prevent leaning back too far.
  • Wear bicycle gloves and lycra shorts for best comfort.
  • I use a floor fan to keep cool and an iPod to keep entertained.
  • Aim to have at least a 10000m or a 60min row in your training plan eventually.
  • If you use Rowpro, upload your rows to Concept2 and compare them with others.
My personal trainer at the gym i belong to told me it is better to have your feet strapped in because of the rowing movement, i also have problems if 1 of my feet nearly slip out of the strap i cannot row properly.
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  #58  
Old 31.07.2008, 10:11
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Re: Want to lose some weight and gain some muscle

This weekend I'll install my old beamer so I can watch stuff while exercising and/or blast music.

The Bicycle stands are great, the new one's can be quite soffisticated.
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  #59  
Old 01.08.2008, 13:32
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Re: Want to lose some weight and gain some muscle

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Yes, such features are available in both cross-trainers and treadmills.
[...]
Suggest you take a trial subscription and go to a good gym. You will see all these fancy machines and can better decide what you want.
Actually we already have a crosstrainer, which has at least input, though I don't know about output possibilities. I was hoping to find out about the software and see if it works with our trainer.
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  #60  
Old 01.08.2008, 13:34
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Re: Want to lose some weight and gain some muscle

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The beauty with the Concept2/Rowpro is the software costs only 99chf and functions on any windows XP / Vista laptop or PC

Yeah, that's the kind of thing I am looking for, but for my cross-trainer.
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