The NEW Weight Loss thread!

[CAM]

For breakfast I have 3 weetabix with almond or coconut milk and a handful of blueberries. Keeps me satisfied. I have a snack at 10, usually something nutty then dinner is 11:30-12 then a snack at 3 - again nut related and then tea at 6 or 7... if I feel the need... another snack before bed.

 

I'm maintaining weight though on a lifting regime.

 

What regime are you using? I'm currently using some poorly drawn diagrams that came with the hand weights and not sure it's working.

[RabbieBurns]

I cant believe its almost 5 years since I made the Original thread for this, and thanks @elsiegee40

for keeping it going.

 

I'm not sure what my last post in this thread was, and I honestly haven't read much of it at all, and I haven't been active around here much at all either so apologies for that too.

 

When I started the original thread, I wrote

I was 78KG when I left school, 10 years ago, and when it hit home was when the scales tipped the balance at 101Kg the other week..

 

I just thought that I would make a post given that this morning when I stepped on the scales, it read 79.9kg. Im almost back at my 17 year old weight, now 32...

 

I found a groupon for a hypnotherapist in 2013 and went to see them, and they gave me a cd to listen to which i listened to sporadically. Im not sure if that was the solution, as this has been so gradual, and I think stopping driving to work and walking to the bus stop and getting public transport each way has also helped, but Ive literally had to recently buy a whole new set of clothes and give to charity all my old ones. I still binge drink as much as I ever have, and I fluttered with a gym membership for about 6 months but that didnt really work out.

 

I used to find it condescending when I would ask someone how they lost their weight and they couldn't really answer, saying they did nothing much, etc, but I guess I am now doing the same... the only thing I can say is it is a marathon, (for me 5 years) and there is no miracle cure, just little changes, over a long time, will pay dividends.

 

- - - Updated - - -

 

I cant believe its almost 5 years since I made the Original thread for this, and thanks @elsiegee40

for keeping it going.

 

I'm not sure what my last post in this thread was, and I honestly haven't read much of it at all, and I haven't been active around here much at all either so apologies for that too.

 

When I started the original thread, I wrote

I was 78KG when I left school, 10 years ago, and when it hit home was when the scales tipped the balance at 101Kg the other week..

 

I just thought that I would make a post given that this morning when I stepped on the scales, it read 79.9kg. Im almost back at my 17 year old weight, now 32...

 

I found a groupon for a hypnotherapist in 2013 and went to see them, and they gave me a cd to listen to which i listened to sporadically. Im not sure if that was the solution, as this has been so gradual, and I think stopping driving to work and walking to the bus stop and getting public transport each way has also helped, but Ive literally had to recently buy a whole new set of clothes and give to charity all my old ones. I still binge drink as much as I ever have, and I fluttered with a gym membership for about 6 months but that didnt really work out.

 

I used to find it condescending when I would ask someone how they lost their weight and they couldn't really answer, saying they did nothing much, etc, but I guess I am now doing the same... the only thing I can say is it is a marathon, (for me 5 years) and there is no miracle cure, just little changes, over a long time, will pay dividends.

[Joanne]

What regime are you using? I'm currently using some poorly drawn diagrams that came with the hand weights and not sure it's working.

 

I do powerlifting, so squats, deadlift and benchpress.. my week is a bit like this:

 

Monday: Spartan class (full body workout) Tuesday: Stretches Wednesday: BIG LIFT (today is deads) Thursday: Supporting exercises (rows, face pulls, lat pulldowns) Friday: BIG LIFT (probs squat this week) Saturday: Supporting Exercises Sunday: WHATEVA I DO WHAT I WANT!!

 

Here is me doing some lifts... *sly youtube plug*

 

Edited May 13, 2015 by Joanne

[CAM]

Can't see the vid atm. Sounds a lot more intense then I'm doing though!

[Joanne]

It's as intense as you want it to be really... an hour in the gym isn't much when you consider a good 10 minutes warming up, 10 more cooling off / stretching, so only like 40 minutes of lifting... when you lift heavy you have longer rests... soooooo hahahah. I'll probably do about 5 sets of 5 tonight... which in the grand scheme of things probably isn't enough, but I enjoy doing it and...

 

[CAM]

Hmm maybe that's where I am going wrong. I'm doing a single set of 15-20 of each exercise instead of smaller sets multiple times.

[elsiegee40]

Well donne @RabbieBurns. I am definitely not aiming for my weight age 17 as I was a long thin sporty beanpole who couldn't put weight on if she tried. Going back to that weight (over 2 stone less than I am now) would make me look like a famine victim!

[witch]

Hmm maybe that's where I am going wrong. I'm doing a single set of 15-20 of each exercise instead of smaller sets multiple times.

It really depends what you want

My gym routine is around an hour and I do 15-20 reps of each exercise. My personal trainer has adjusted the weights so that I am just beginning to fail at the end of the set, as this is what tells you you are doing the correct amount.

For my regime I shall be increasing the reps rather than increasing the weight, aiming to do two sets of each exercise one day!

[MrMat]

Hmm maybe that's where I am going wrong. I'm doing a single set of 15-20 of each exercise instead of smaller sets multiple times.

 

I'd certainly recommend a lower number of reps with multiple sets and a given rest time.

 

Here's some general rules of thumb when lifting weights (certainly not set in stone!):

 

Toning (3 - 4 sets of 12 -15 reps, light - moderate weight/resistance with something around 60 - 90 seconds rest in between.). Generally speaking you should feel tired at the end of each set but not failing. This will help 'tighten' the muscle you have etc and the high volume can help with burning calories etc thus losing weight.

 

Hypertrophy i.e. muscle growth/size (hardware upgrade) (3 - 4 sets of 8 - 12 reps, moderate - heavy weight/resistance with 60 - 90 seconds rest. Multiple different exercises per muscle group). Should be difficult, near failure at the end of each set WITHOUT sacrificing form.

 

Strength (firmware upgrade!) (3 - 5 sets of 3 - 5 reps, heavy weight with anything from 90 seconds to 300 seconds rest). Long rests for recovery and max effort on lifts. Training to failure is generally considered counter-productive if strength gaiinnnzzzz are concerned.

 

Hope that helps

[witch]

Toning (3 - 4 sets of 12 -15 reps, light - moderate weight/resistance with something around 60 - 90 seconds rest in between.). Generally speaking you should feel tired at the end of each set but not failing. This will help 'tighten' the muscle you have etc and the high volume can help with burning calories etc thus losing weight.

 

 

As you can see, because I am doing 15-20 I am aiming to develop a little bit more muscle than I have. At the end of the set I do start to lose form but only in the very last one - prior to that I am tired but coping!

[JLambert97]

Tbh, I don't know where to start with this all, I wan't to tone and build some muscle, but should I focus on losing some belly fat first?

[Joanne]

Tbh, I don't know where to start with this all, I wan't to tone and build some muscle, but should I focus on losing some belly fat first?

 

Naw... just do whatever you find fun. The belly will sort itself out alongside the toning you do.

[Mako]

Tbh, I don't know where to start with this all, I wan't to tone and build some muscle, but should I focus on losing some belly fat first?

 

Do you want to lose weight, bulk up or both? It's very possible to tone yourself without focusing on weight loss, however they go hand in hand. Less body fat will accentuate muscle definition.

 

This is what worked for me.

 

Weigh yourself and fix your food intake. Monitor your weight weekly, or every 4 days or so, and record what you eat and what it contains. Once you notice weight loss, start a strength/weight regime. The body loses fat from all over, so losing belly fat will be a gradual process. @MrMat 's rough guide above will help with toning or bulking up, it's pretty much what I follow too and it works.

[elsiegee40]

Feeling very pleased with myself. It's taken 3 weeks, thanks to a holiday and a few other high calorie unavoidable events, but the last pound has gone and target weight has been achieved

 

 

Now for the hard bit... maintaining it

[witch]

Well done @elsiegee40

 

Sadly, I was thinking I had finally got somewhere but I just bought a pair of jeans - in my size - and I can't get into them

I know sizes vary but I have been trying SO hard

[MrMat]

Well done @elsiegee40

 

Sadly, I was thinking I had finally got somewhere but I just bought a pair of jeans - in my size - and I can't get into them

I know sizes vary but I have been trying SO hard

 

Don't take it to heart. As you say, sizes vary so much these so you can't take that as an indication of weight loss etc.

 

I know it's different as i'm a bloke but I can't even shop in Hollister or Topman, I'm an XL in Superdry and yet generally a large elsewhere!

[elsiegee40]

Well done @elsiegee40

 

Sadly, I was thinking I had finally got somewhere but I just bought a pair of jeans - in my size - and I can't get into them

I know sizes vary but I have been trying SO hard

 

Jeans are notoriously hard to get the right fit and size. I wouldn't take it to heart.

 

I have a clothes in a huge range of sizesin my wardrobe (including a suit from Next with a size 12 skirt and size 18 jacket) that all fit me.

 

I describe myself generally as M & S size 14 Long... as that usually fits both top and bottom.

[Iain.Faulkner]

Well donne @RabbieBurns. I am definitely not aiming for my weight age 17 as I was a long thin sporty beanpole who couldn't put weight on if she tried. Going back to that weight (over 2 stone less than I am now) would make me look like a famine victim!

 

Just to echo this, well done @RabbieBurns ! I, like @elsiegee40 am not looking to get to my weight when I was 17...I was the best part of 20 stone when I was 17!!

[witch]

Jeans are notoriously hard to get the right fit and size. I wouldn't take it to heart.

 

I have a clothes in a huge range of sizesin my wardrobe (including a suit from Next with a size 12 skirt and size 18 jacket) that all fit me.

 

I describe myself generally as M & S size 14 Long... as that usually fits both top and bottom.

 

Blimey!

Mind you, I am amazed that you are an M & S 14 as I am an M & S 12 and would have said I was a lot more *ahem, curvy than you

[Driftingashore]

I think I'm going to have to get in on this, but I'm not really sure how to start. I'm way too much of a cheapskate to fund a gym membership, but fighting the impulse to sit on the couch has never been my strong suit, and I find workouts more of a chore than a challenge. How do you guys get/remain motivated?

[Mako]

I think I'm going to have to get in on this, but I'm not really sure how to start. I'm way too much of a cheapskate to fund a gym membership, but fighting the impulse to sit on the couch has never been my strong suit, and I find workouts more of a chore than a challenge. How do you guys get/remain motivated?

 

I'm going to keep plugging my own post. To start with, you probably won't need to leave the sofa. Sorting your food intake will begin the weight loss process. Once that is healthily underway, then you can start the exercise. Weighing yourself each week and seeing the pounds come off is also rather motivational.

 

Personally, gyms are not worth the money unless you are in it for the HUGE GAINZ, or need access to the equipment, and need the support of a PT or professional. Get yourself some dumbbells from Argos and you have everything you need. Why is that? The biggest weight will be your bodyweight. Bodyweight exercises need only floor space. Pushups, situps and pullups (if you have something sturdy enough), jogging/running can focus a lot of muscle areas with little investment. The subreddit /r/bodyweightfitness will help.

 

What motivates me? I'm 5'9", and reached a 38" waist. I had no idea how big I was getting until I bought jeans to fit, I felt embarrassed. I keep those jeans, sometimes I get in them, and realise I will never be that big again. It feels good knowing you are being proactive about your health, getting fitter and stronger. Eating rabbit food is not a necessity and it's nowhere near as bad you think. Last night I had a curry, for example. Everything is in moderation.

 

To keep yourself going, set targets to smash. Start small, see what you're capable of in your current state, then push the boundaries. Can only manage 10 pushups? No problem. Keep at those and you'll build up the strength to creep to 12, 15, 20. Went for a run and did a couple of miles and felt exhausted? That's fine, keep at it. Next time you'll manage an extra mile, and another. As you get better, you feel better.

 

Also, I guess, another huge motivator is self confidence. No need to go out in certain attire to disguise your figure. Hit that damn beach with no shirt on and show 'em what you're made of.

Edited May 15, 2015 by Mako
Eating rabbit food is better than a rabbit foot.

[witch]

The caveat is that you do need to do the exercises correctly to get the benefit. I have watched SO many people at the gym using the machines or weights incorrectly. At worst you can really injure yourself, or at best you can waste your time or not work the muscles properly.

Secondly, have a look online for exercises that work more than one muscle - far more beneficial and you will see faster results - isolation exercises are just not as good.

Squats (but don't lean forward), deadlifts and pushups work the whole body, pretty much. But pushups are not easy to do correctly and you need to avoid the "banana effect"

Thirdly, you have to mix it up and keep challenging yourself. If you get to the point where you are doing a 3 mile run every day at the same pace, you will get little or no benefit from it.

You could start by going to a local circuits class - just one a week at first.

As for motivation - that has to come from you I'm afraid. I have been trying to get mrwITch to exercise for years and have got nowhere. He is a bit overweight and unfit - plays squash with his sons and usually wins, but that is slowly changing and might be the thing that gets him off the sofa!

[Iain.Faulkner]

I'm going to keep plugging my own post. To start with, you probably won't need to leave the sofa. Sorting your food intake will begin the weight loss process. Once that is healthily underway, then you can start the exercise. Weighing yourself each week and seeing the pounds come off is also rather motivational.

 

Personally, gyms are not worth the money unless you are in it for the HUGE GAINZ, or need access to the equipment, and need the support of a PT or professional. Get yourself some dumbbells from Argos and you have everything you need. Why is that? The biggest weight will be your bodyweight. Bodyweight exercises need only floor space. Pushups, situps and pullups (if you have something sturdy enough), jogging/running can focus a lot of muscle areas with little investment. The subreddit /r/bodyweightfitness will help.

 

What motivates me? I'm 5'9", and reached a 38" waist. I had no idea how big I was getting until I bought jeans to fit, I felt embarrassed. I keep those jeans, sometimes I get in them, and realise I will never be that big again. It feels good knowing you are being proactive about your health, getting fitter and stronger. Eating rabbit foot is not a necessity and it's nowhere near as bad you think. Last night I had a curry, for example. Everything is in moderation.

 

To keep yourself going, set targets to smash. Start small, see what you're capable of in your current state, then push the boundaries. Can only manage 10 pushups? No problem. Keep at those and you'll build up the strength to creep to 12, 15, 20. Went for a run and did a couple of miles and felt exhausted? That's fine, keep at it. Next time you'll manage an extra mile, and another. As you get better, you feel better.

 

Also, I guess, another huge motivator is self confidence. No need to go out in certain attire to disguise your figure. Hit that damn beach with no shirt on and show 'em what you're made of.

 

I just want to agree entirely with @Mako setting small goals is essential. If you're trying to lose weight try not to think "I've got 5 stone to lose" as it seems like a mountain and it is incredibly off putting when you don't feel you're making progress. When I started losing weight, this time, my first weight loss goal was to lose 2lb's which would take me under 20 stone, my next one was to lose a further 3lb's as then I was 2 stone under my heaviest ever, then it was to lose another 2 lb's to get to my first half stone, then it was to lose a further 4 lb's to get to the weight I was at my wedding and so on and so on.

[JLambert97]

I'm going to keep plugging my own post. To start with, you probably won't need to leave the sofa. Sorting your food intake will begin the weight loss process. Once that is healthily underway, then you can start the exercise. Weighing yourself each week and seeing the pounds come off is also rather motivational.

 

Personally, gyms are not worth the money unless you are in it for the HUGE GAINZ, or need access to the equipment, and need the support of a PT or professional. Get yourself some dumbbells from Argos and you have everything you need. Why is that? The biggest weight will be your bodyweight. Bodyweight exercises need only floor space. Pushups, situps and pullups (if you have something sturdy enough), jogging/running can focus a lot of muscle areas with little investment. The subreddit /r/bodyweightfitness will help.

 

What motivates me? I'm 5'9", and reached a 38" waist. I had no idea how big I was getting until I bought jeans to fit, I felt embarrassed. I keep those jeans, sometimes I get in them, and realise I will never be that big again. It feels good knowing you are being proactive about your health, getting fitter and stronger. Eating rabbit food is not a necessity and it's nowhere near as bad you think. Last night I had a curry, for example. Everything is in moderation.

 

To keep yourself going, set targets to smash. Start small, see what you're capable of in your current state, then push the boundaries. Can only manage 10 pushups? No problem. Keep at those and you'll build up the strength to creep to 12, 15, 20. Went for a run and did a couple of miles and felt exhausted? That's fine, keep at it. Next time you'll manage an extra mile, and another. As you get better, you feel better.

 

Also, I guess, another huge motivator is self confidence. No need to go out in certain attire to disguise your figure. Hit that damn beach with no shirt on and show 'em what you're made of.

 

100% this

[arwen]

Well done @elsiegee40

 

Sadly, I was thinking I had finally got somewhere but I just bought a pair of jeans - in my size - and I can't get into them

I know sizes vary but I have been trying SO hard

 

As others have said, don't take it to heart. I now do not look at sizes on clothes. I simply hold things up and if I think they fit then I will try them on. I have one pair of jeans that are a size 12 short, fit me perfectly. Other pair that also fit me perfectly and they are a size 16. It makes no sense!

 

 

I've been using MyFitnessPal since Monday to count everything I eat. Have stuck to the 1300cals pretty well (two days around 100cals below, two days 20ish cals over) and I have gained 0.2kg.

Was really hoping to have lost something :-( I don't think I could last on much less calories per day. I'm borderline diabetic (have always been since I was a teenager) and get the shakes and can faint if I do not eat enough. So I am going to have to get used to doing proper exercise on as close to 1300cals as I can.