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  #101  
Old 17.12.2012, 14:13
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Re: Want to lose some weight and gain some muscle

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its a shame kiss chase doesn´t exist in the adult world neither

it does though, its just called sexual assault
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  #102  
Old 17.12.2012, 14:15
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Re: Want to lose some weight and gain some muscle

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its a shame kiss chase doesn´t exist in the adult world neither
True. Didn't go down too well at my work Christmas party .
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  #103  
Old 17.12.2012, 14:18
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Re: Want to lose some weight and gain some muscle

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I was alluding to that by mentioning the Nike catch phrase.

So Nil, "Just do it!"

(Have you done it yet?)

Well yeah, you're exactly right, basically my entire post in three short words
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  #104  
Old 17.12.2012, 14:24
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Re: Want to lose some weight and gain some muscle

I find it really tough to find the motivation to get out and do some exercise at the moment. At the start of the Summer I was around 113 kg (hell, I'm 6'3", so not TOO bad). I bought myself a new MTB and was biking up to 90km a week, hitting the gym twice a week, eating properly (and drinking marginally less). I got down to around 108 - 109 kg, but then the evenings got shorter, so my biking was out and I find it really difficult to motivate myself to hit the gym. I don't get home from work till 7ish and just feel too knackered to make the effort. I'm back to 112kg, but I don't have that bad a diet, my wife (who's tiny) reckons she eats more than I do. For a few months I was recording what I was eating and I rarely went over 2000cal per day. The difference is definitely the amount of exercise. When I do go though, I feel so much better for it. It's just getting my lazy arse off the chair.
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  #105  
Old 17.12.2012, 14:56
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Re: Want to lose some weight and gain some muscle

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For a few months I was recording what I was eating and I rarely went over 2000cal per day. The difference is definitely the amount of exercise. When I do go though, I feel so much better for it. It's just getting my lazy arse off the chair.
It can also be 'when' you eat what you eat. If you eat the right food (i mean a healthy diet) then getting the 'when' right (along with the exercise) can double your results.

Try to introduce some protein in the morning, it can serve as a 'kickstart' to the metabolism which will then spin at a higher rate for the entire day.

Then (if you don't workout that day) stay away from the carbs after 3pm, just have veg and meat/chicken for dinner those days and drink more water. And substitute white rice, pasta for quinoa. A lot less carbs in it and carbs of a lower GI. Quinoa also contains proteins and fibre.

Not saying you (or anyone in here) need to totally change your diet but 'if' weight loss is a goal then I can say a lot of people have taken this advice with great results. You'll probably find that you 'listen' to your body more and will only eat more when when you're actually hungry. And the days when you do some exercise you'll find that you need more carbs in the evening cos youve worked up a hunger rather than just eating from habit.

Last edited by Simsey; 17.12.2012 at 15:09.
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  #106  
Old 17.12.2012, 15:11
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Re: Want to lose some weight and gain some muscle

I have found my weight has stabilised - and I have lost my "snack desire" since:
- food intake became more regimented
- increased lunchtime calorie intake
- decreased simple carbs (less bread, rice and pasta)
- increased complex carbs (veg)

I now have:
A large bowl of museli with fruit for breakfast (with a large cup of strong black coffee - 1 sugar)

Menu from the canteen for lunch - removing the "carb" and filling up on veg instead, a side salad with no extra dressing (trying to make sure I have lentils/chick peas with it) and a dessert

Apple in the afternoon

Home cooked evening meal

If I exercise in the evening I will eat something (around 100-150cal) before I do - otherwise I am toasted before I even start.

REMEMBER
Calories in - calories out > 0 ----> Weight increases
Calories in - calories out < 0 ----> Weight decreases
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  #107  
Old 17.12.2012, 17:42
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Re: Want to lose some weight and gain some muscle

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You're looking at it wrong (I mean the motivation part, not your butt): energy comes after you exercise, not before. Get yourself some measurable goals, either weight or performance results, and train with that in mind. Initially if you're not that into exercising look at it like you'd look at work: create a schedule and just do it, independently of your motivation. Once the initial recovery period has passed you should feel the other way around: not exercising will make you feel down!

Me, being a bit on the stubborn side, actually end up training harder when I'm low on energy: I notice my performance is "not up to my standards", get pissed off with myself, and end up finding energy from I-don't-know-where...
This is the best advice.

There is a huge difference between exercise and training.

Exercise is screwing around for an hour or two in the gym, aimlessly wandering around - oh, I'll do this gimmicky machine for awhile, then chat up my pal, then do this one, and then go home and complain that I don't look any different and don't feel any different. I suppose it's better than nothing though.

Training is when you have a specific goal in mind, and you make reaching that goal an absolute priority. There are specific milestones that must be reached in order to reach that goal, and these are your motivation, before finally reaching your goal.

Can't do a pull-up? Search the internet for how to follow a progression to finally do a pull-up.

Can't squat your own bodyweight, much less squat at all? There are plenty of resources that can teach you how to squat and show you how to increase your squat.

Can't jog more than 2 miles? There are a number of progressions you can follow, made by people already and free on the internet, on how to train so you can run a marathon, eventually, if you want.

You eventually get to the point, as others have stated, that NOT training will affect you. Sometimes you have to force yourself to take programmed deloads or breaks so your body can recover adequately - and it's difficult to do so.

There are two sides to it too - diet and exercise. I find that the best mindset is to care most about your performance - and then form follows function. A strong, well-conditioned athlete will usually look pretty good. And if you care about performance, you will also care about your diet, as it has a massive impact on it.

Last edited by Motorschweitz; 17.12.2012 at 17:43. Reason: apparently bleeping curse words is also verboten
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  #108  
Old 17.12.2012, 18:23
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Re: Want to lose some weight and gain some muscle

Kudos to that. I have currently sprained ligament in one of my wrists and it's hard to force myself go less to gym and avoid certain exercises. It's such a great feeling to go to gym! But it should come with certain mind setup, ie not minding sweat, being exhausted and actually craving for physical activity when idle. It evolved within me gradually, started with trekking in alps and now (when OK) I do gym 3x a week, weekends completely in alps and evening walks for at least 2 hours most of evenings (this part is only possible while being single though but amazingly clears head). Starting with running +- 1 hour on days without gym in spring. All done during lunch breaks, but it requires some understanding from management...
I actually feel lower on energy on days when I am not active. During gym days, tiredness comes at evenings, in a very gentle way.
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  #109  
Old 17.12.2012, 21:00
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Re: Want to lose some weight and gain some muscle

I've joined my local Let's Go Fitness about two months ago to shed my post-pregnancy wobbliness, especially in the hips and tummy area. I was in the upper side of a normal BMI, and I also wanted to lose weight. My aim when joining the fitness was tonifiation and volume loss.

For the last two months I've done a work-out 3-4 times a week. A typical work out is 30 min of elliptical, machine training (low weights, 4 series of 12-15 weights), and 25 min of very fast walking on the treadmill with maximal inclination.

So far I've lost a bit more than 5 kg, about 2 clothes sizes, and I'm much more tonic and less wobbly.

I like fitness training, it suits me well: I do it alone, just for myself, and as I have a very intellectual office job it's really important to me to empty my head during a workout.
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  #110  
Old 17.12.2012, 21:22
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Re: Want to lose some weight and gain some muscle

To get motivated it's important to have a goal, and to find out why is this goal for me so important. What am I willing to sacrifice to reach my goal. What changes do I need to make on my thinking.
I've been training for the past 35 years and my experience either here or in the states is when you don't have a goal you won't have any motivation!
People start of in the Gym and with in 6 months there gone.. too bad
And its so easy to get started....
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  #111  
Old 17.12.2012, 21:31
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Re: Want to lose some weight and gain some muscle

I find once you get changed into your training gear you have achieved the first major hurdle. No need to spend huge amounts of money in an over glorified gym, just go jogging and the rest will fall into place.
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  #112  
Old 17.12.2012, 21:33
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Re: Want to lose some weight and gain some muscle

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I find once you get changed into your training gear you have achieved the first major hurdle. No need to spend huge amounts of money in an over glorified gym, just go jogging and the rest will fall into to place.
I always find tons of excuses not to go jogging (or cycling). It's too cold, too hot, rainy, etc.

The gym suits me better. It's next door, temperature is constant, and I refuse to pay for it and not use it
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  #113  
Old 17.12.2012, 21:36
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Re: Want to lose some weight and gain some muscle

Not every one love's to jog, when that's your thing GREAT!!!! keep it up, it's important to do what you love then it's a whole lot easier....
I love working out.....
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  #114  
Old 17.12.2012, 22:33
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Re: Want to lose some weight and gain some muscle

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Not every one love's to jog, when that's your thing GREAT!!!! keep it up, it's important to do what you love then it's a whole lot easier....
I love working out.....
Due to hip and back problems, jogging is out for me, but biking is fine. I miss my long Summer evenings....
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Old 17.12.2012, 22:41
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Re: Want to lose some weight and gain some muscle

And when you jog to much you'll lose your lean muscle mass, that why it's also important to work out and to focus on not losing to much muscles because then your metabolism will be slowing down.

Make sure your eating healthy proteins to regenerate your muscles....
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  #116  
Old 18.12.2012, 00:23
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Re: Want to lose some weight and gain some muscle

So who is ready to chase me? If I get few English forum cuties to run after me, it might become fun. The downside is I might just stop running to actually get caught....



Thanks for the kick in the butt, I am enjoying the reading. Keep them coming!
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  #117  
Old 18.12.2012, 15:49
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Re: Want to lose some weight and gain some muscle

What do you mean, keep them coming? Are we here to motivate you or to entertain you?!

You feel low on energy, you know that if you exercise you'll feel better, and you also know that if you don't do anything about it you'll feel even worse... Do you really need more motivation than this?

Perhaps a demotivator works best: if you don't do anything then that's it! You're as fit as you can get and it's all downhill from here! Game over man, game over!

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So who is ready to chase me? If I get few English forum cuties to run after me, it might become fun. The downside is I might just stop running to actually get caught....



Thanks for the kick in the butt, I am enjoying the reading. Keep them coming!
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  #118  
Old 18.12.2012, 16:37
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Re: Want to lose some weight and gain some muscle

Every minds works differently. I wouldn't recommend fixation at some measurable goals at all costs. If that works for you, long-term, great. If not, find another approach to "hack" yourself if needed. You should know best what makes you tick.

For me the kick from high-intensity workout is motivation enough. If nice muscles and great feeling from your own body comes along, even better. It's good to combine "artificial" training in gym with some real activity (last weeks simple snowshoeing over steeper terrains in Jura for few hours makes wonders, for example). It can be anything, for example hiking, cross country/skitouring, long walk with loved ones or gazillion other sweat-producing activities..

And you know weather is just excuse, rigth for low-medium intensity we have membrane clothing like goretex, for high intensity you don't need one, just manage your body temperature accordingly. Dry sauna followed by cold shower few times a week makes wonders with immunity and body's resistance to cold (I expected this little bit, but not THAT much!).
I love my cheapo Silhouette membership for this - every branch has sauna (although temperature variation is big). For 100 chf/month with towels and everything, there is no real excuse for avoiding it.

Too many things to do, so little time!
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  #119  
Old 18.12.2012, 16:44
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Re: Want to lose some weight and gain some muscle

Cut the long story short. Want to lose some weight and gain muscles without being confined to a sweat-ridden gym. Learn skiing or snowboarding over weekend. During the week take up tennis night sessions combined with indoor swimming. Skiing and tennis are cool social activities whereas swimming is great for overall body workout.
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  #120  
Old 18.12.2012, 16:52
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Re: Want to lose some weight and gain some muscle

Have a look at P90X and Insanity both here on EF and via google.
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