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IMPORTANT // Please look after your loved ones, yourself and be kind to others. If you are feeling that the world is too hard to handle there is always help - I implore you not to hesitate in contacting one of these wonderful organisations Lifeline and Beyond Blue ... and I'm sure reaching out to our PRE community we will find a way to help. T.
Beefed-up Tigers (RFC)
- Thread starter AstuteTiger
- Start date
Not sure what the number of scoops has to do with it given different company's have different size scoops.JB11 said:
I look at grams of Protein per 100 grams.
TigerMoz said:
High-Intensity Interval Training (hit) is very good for weight lost and fitness. I use to do it on a treadmill with great results at short periods. 20-30 minutes 3-4 times per week. You can do cycling as well so that should take pressure off your ankle.
Do a google search and you'll find a lot of web pages and routines you can try.
I use to do 4x 10kms running per week and after a few years I started to break down with hip, calf and knee problems.
Since I've started doing HIT training I've never had any issues with the body yet. Plus I can do a far better / harder training period at half the time with better results. Mind you it really pushes you but I love that.
Hope that helps
se7en said:High-Intensity Interval Training (hit) is very good for weight lost and fitness. I use to do it on a treadmill with great results at short periods. 20-30 minutes 3-4 times per week. You can do cycling as well so that should take pressure off your ankle.
Do a google search and you'll find a lot of web pages and routines you can try.
I use to do 4x 10kms running per week and after a few years I started to break down with hip, calf and knee problems.
Since I've started doing HIT training I've never had any issues with the body yet. Plus I can do a far better / harder training period at half the time with better results. Mind you it really pushes you but I love that.
Hope that helps
Before I realised exercise alone wasn't going to help me lose weight, I followed the Bill Philps Body For Life HiT methodology. Worked wonders for fitness and bulking up but I ended up tearing and pulling to many muscles when trying to play sport.
It was when I hit 130kg that I decided enough was enough and lost about 50kg in 6.5 months without any excercise. Now it's time to reintroduce myself to the gym but old war wounds (osteo arthritis in a knee, dislocated ac in a shoulder etc) mean I need to sit on a bike or an elliptical trainer. Is the Bill Phls method still relevant or are there better HiT programmes out there ? Loved the fact that a 20min cardio workout could really make such a huge difference to fitness levels, though it is a very tough 20mins that leaves you male to even walk for a good 15mins afterwards.
You never know what you get on PRE. I am thinking about getting back into the gym after a 12 month lay off and I am finding this thread very informative.
Ditto. Great thread, great advice. Well done chaps, and thanks. Keep up the good work. Go TigesCol.W.Kurtz said:
Like others on PRE, I've let myself go during the last few years which is not a good thing to do mid-life (any time really). Used to be very fit and trim but something happened in my late 40s and I've gone up nearly 20 kgs. My BMI is just short of 'obese' so have cut down the alcohol (since new years day), eat very little dairy and am controlling portion sizes. Also have a green freshly pressed juice comprising apples, carrots, silverbeet, celery, cucumber, ginger and a splash of lemon juice for dinner each night, with a small bowl of fresh vegs and rice or similar.
I've also downloaded some great apps for android, including one called 10 minute cardio work out which is great. I walk the dogs for an hour every day and do the cardio work out so the blubber has to start shifting soon (I've only been doing it for a week). Maybe we can have a PRE blubber elimination race...any one up for it?
I've also downloaded some great apps for android, including one called 10 minute cardio work out which is great. I walk the dogs for an hour every day and do the cardio work out so the blubber has to start shifting soon (I've only been doing it for a week). Maybe we can have a PRE blubber elimination race...any one up for it?
great to see the informed lot we got on here, plenty of great info , all on the money
:clap
id join in the PRE blubber elimination race , but i started my prep in nov ,
its nearly all gone
have to look the part at FitX in march for work ,
then competition time in may ( work permitting) , time to shake things up in the grandmasters (Over 50s)
:clap
id join in the PRE blubber elimination race , but i started my prep in nov ,
its nearly all gone
have to look the part at FitX in march for work ,
then competition time in may ( work permitting) , time to shake things up in the grandmasters (Over 50s)
I too have just gone through a weight cut! ;D lost nearly 15kg,
I went the Low carb/high protein route for its muscle sparing.
One thing it taught me was, Its about Fat loss NOT weight loss!
I went the Low carb/high protein route for its muscle sparing.
One thing it taught me was, Its about Fat loss NOT weight loss!
bowden4president said:
I’ve done a bit of boxing and cut massive amounts of weight on a low carb/high protein diet combined with weights and boxing training. It was amazing how quickly weight came off when I switched my diet.
I’m trying to re-establish a new routine because I’ve struggle to motivate myself without a upcoming fight to get me going. My diet is poor and I'm not training.
Baloo said:
I've done a lot of trial and error with Hit to see what got the best results for me.
Best advice I can give is to mix it up. Do tread & bike if possible. You can do boot camp style of a mix of push up, sit ups, chin ups, squats, etc with rest between each exercise is also great.
Also mix up the time. I found running under 20 seconds per routine gave me very little results. Try and make each session at least 20 seconds, eg 20/40. 20 second sprint followed by a 40 second rest (or walk)
I love the trendmill as I could set a fast speed and force my self to stick with it once the time was done.
I would normally do 30/30 for first 10 min and then do a 60/60 for 20 min. And then jump on the bike for. 20/40 split.
I also like to adjust the incline to really make things hard. Ever second split I would change the incline from 2 to 5. Or after each session pop the incline up by 0.5.
Throw in a 120/120 would really push me to my limits at the end. I would basically step of the treadmill dripping sweat, out of breath with jelly legs and then jump on the bike for a 5 minute session to cool down.
Also don't eat anything for at least a hour after the workout as this is when you'll be burning the most fat.
I've read a good Hit routine will keep you body burning fat up to 24hrs after you have finished.
se7en said:
The BFL Routine steps up and drops. A 20 min routine would start start at intensity level 3 for a minute (assume level 10 is when you cant give anything anymore, muscles on fire, lungs screaming for air) and the level 5 for a minute as 2 mins of warm up, then the cycle starts. Actually, here's a graphic of it:
It's a killer if you stay true to the intensity levels. I used to use speed and resistance combined to step up the levels. The cool down minute was the toughest to stay on the machine as the body just wanted to collapse into a heap. I was sceptical at first but the rate at which my fitness developed was pretty amazing.
BFL as HIT for weight training as well. One day upper body, one day lower, with a cardio in between.
se7en said:
Pretty much was melting off. It was a very controlled VLC diet. I had to weigh all my portions to the gram, made sure there was sufficient time between meals, and follow the allowed foods strictly. I had tried many different diets but this is the only one that worked as well as it was advertised to work, but it took a lot more self discipline than any other due to the fact one bad meal could set you back a week or two.
3 main meals a day with a couple of pieces of fruit and some crackers in between. No exercise.
Wow what a great response! Thanks everyone for contributing to this 'hot' topic, particularly Se7en and Baloo. Your insights have inspired me to really take things to another level and I can see that a few around here want to do the same.
It is interesting that diet plays such an important role in this process, not just exercise. I have tried a number of things over the years but with limited success. Things I have learned are:
1. I can not deal with going hungry.
2. I need variety of food to stay interested and it has to be reasonably tasty.
3. I also need variety of exercise. I love exercising but with my limitations (dodgy ankle means no running for me. dodgy knees also) I tend to get bored with my limited routines and stop.
4. I live inconsistent hours and am generally up late. Particularly at this time of year on holidays.
5. I am not good at eating at specified times ONLY.
A friend of mine just dropped a bunch of weight on the DUKAN diet. I don't know a lot about it (might get the book) but it has a lot to do with eating a LOT of meat and limiting carbs, which also includes vegetables. Intense exercise is also involved. Does anyone know much about this diet?
I am happy to go walking every day and develop a push-up, sit-up routine but the diet thing has me stumped... Any suggestions welcome
It is interesting that diet plays such an important role in this process, not just exercise. I have tried a number of things over the years but with limited success. Things I have learned are:
1. I can not deal with going hungry.
2. I need variety of food to stay interested and it has to be reasonably tasty.
3. I also need variety of exercise. I love exercising but with my limitations (dodgy ankle means no running for me. dodgy knees also) I tend to get bored with my limited routines and stop.
4. I live inconsistent hours and am generally up late. Particularly at this time of year on holidays.
5. I am not good at eating at specified times ONLY.
A friend of mine just dropped a bunch of weight on the DUKAN diet. I don't know a lot about it (might get the book) but it has a lot to do with eating a LOT of meat and limiting carbs, which also includes vegetables. Intense exercise is also involved. Does anyone know much about this diet?
I am happy to go walking every day and develop a push-up, sit-up routine but the diet thing has me stumped... Any suggestions welcome
TigerMoz said:
In my experience exercise is the best way to maintain a healthy weight. It's not great for weight loss though.
Effective dieting is the best way to lose weight. Depending on the diet exercise can help or it can hinder weight loss.
You say you can't go hungry but you might surprise yourself. On the programme I was on to lose the shed loads of Kgs, the portions were what you'd to consider small, about 120g of protein and roughly the same of vegies. For the first two days I was on the programme the starvation pangs hit hard but by day 3 the body had adjusted and I now longer felt hungry until I started reaching my goal weight, which was about 48kg later.
Yep I think Diet is way more important.
much easier to Cut large amounts of Kilojoules from your diet than to exercise to burn the same amount. a combination of both works best IMO
Biggest problem I have with all Diet and no exercise is your body burns not just your fat but your muscle as well, unless you give your muscle a reason to stay ( like lifting weights)
the reality is, exercise is the only way to lose weight (burn more than you consume) but that exercise may be just you doing everyday things
much easier to Cut large amounts of Kilojoules from your diet than to exercise to burn the same amount. a combination of both works best IMO
Biggest problem I have with all Diet and no exercise is your body burns not just your fat but your muscle as well, unless you give your muscle a reason to stay ( like lifting weights)
the reality is, exercise is the only way to lose weight (burn more than you consume) but that exercise may be just you doing everyday things
bowden4president said:
Agree with that. What I was on was very controlled (blood tests every 4 weeks). It's designed to keep your body just above the starvation threshold (whatever the technical term is when the body things there is no food and switches to self-preservation and start storing fat). Then just daily activity will shed the Kgs. After about 25k lost the urge to exercise hit hard. That lasted about 3 days as I became fairly weak and I found I couldn't control my hunger pangs.
