Doing city2surf next month because it just feels like something every Strayan should do. Am running at least 5km every day. Feels good son.

No, just count your calories and eat under. If you only drink water, it's not too difficult to go under your daily exertion.

Might join you

Starvation mode is a thing, and CICO does always work to varying degrees. They aren't mutually exclusive things. Both matter.

The quality and nutrient density of your food matters, as does your total intake.

It's arguable which matters more, but I would heavily argue that it's quality over quantity.

You can eat enough beef & green vegetables to put on fat... but it's a whole lot harder to do than eating mashed potato, pasta, lollies and soft drinks.

Your metabolism WILL slow down if you starve your body, and it's easy to do long-term hormonal and metabolic damage to yourself if you take it too far. It's not a mystery why the vast majority people who do crash diets end up being heavier in the medium-long term.

People also fall into the trap of imagining a direct corollary relationship between health & weight. You can lose weight eating only twinkies and ice-cream if you count the calories enough - but do you really think that would be healthier for you than putting foods into your body that boost your bodies hormonal function so that it operates the way it evolved to over millions of years?

In its simplest terms if you want to lose weight at a reasonable pace whilst promoting your health, it's a basic process.

*Eat only meat & vegetables in their closest to "natural" form, favour leafy green vegetables over starchy vegetables.
*Drink only water
*If each meal is a plate, make it a third meat and 2 thirds veg.
*Train your body in functional ways to do functional things. Lift things, pull things, push things.

The average overweight person doesn't need to count calories, stress over macros, weigh food, buy shakes, get a PT (although PTs are great for personal accountability) or even join a gym. They just need to eat better and move more.

Do it for 12 weeks and report back.

This is fxxxing gospel.

May I add that there are those people out there who all they do is drink soft drink, smash back 20+ cigarettes a day, and eat some food sometimes between smokes, and they lose kgs and suddenly "they've never felt fitter & healthier". Sisterv4 was notorious for this a few years ago, and no matter how much I told her that losing kgs isn't "getting healthier" and particularly, doing it via the method of just appetizing all your cravings via cigarettes was not only unhealthy but downright nasty and unappealing, but she never listened because she shed many unwanted kgs.

Ugh. Winter is the worst.
All I want to do is skip exercise and eat a lovely warm dinner of stodgy food.

I'm terrible, always exercising in cycles
Get into it, shed 5 kilos instantly, eat right, etc etc for about 2 months then stop for the rest of the year, put on 5kgs, admonish myself for being a fat c**t and repeat the whole process.

Really trying to get into moderate exercise that fits my schedule and seeing if I can keep it up and become routine instead of the flogging myself and getting sick of it thing

Meh. Had my squat and deadlift around 150kg but now out for a few months because of patella tendenosis. Skyrim jokes hit a little too close to home now ;)

I get heaps of time to exercise.

Love cooking really nice foods as well. Always buy good food from Central Markets, Gaganis, Omega, Seafood etc etc.

I am really religious about it, out of necessity (work) I suppose which gives me motivation.

Use to be fairly unfit, but now I am more fit than people half my age.

Yes but winter is the worse. My activity level always takes a bit of hit this time of year.

Who here has some experience with Crossfit?

I've got zero interest in forking out the coin to go to a crossfit gym, etc but I do have interest in getting fitness based around crossfit.

My question is: what exercises can I do at home, without any equipment, that will give me at least a foundation into crossfit?

Edit: like maybe 10 or so "WODs" that I can do say one a day?

Edited by pv4: 15/7/2016 09:21:44 AM

It depends.

How fit are you?

Once we know this, I can give you a few things to get you started.

I know people who workout out then eat so much after they workout. Whats the point of working out?

Play semi-serious football.

Running 5km at least daily. Currently run 5km between 22-24mins when trying.

In terms of upper body strength, near nil. I've never had any upper body strength whatsoever. I'd be lucky atm to get to 50 legit pushups. I've never been able to "plank" in terms of stand up on toes and elbows - it hurts just above my elbow on the back of my arms for some reason?? So yeah, apart from just my general physique, no upper body strength.

OK, you're pretty fit as it is.

Sounds like you just need to work on upper body and core strength.

The core is the most important.

Sad to hear the Plank hurts you. That is a an important exercise. One of the first I would suggest. Is there a medical condition to your issue with the plank or does it hurt because your upper body strength is not up to scratch? You will need to answer that for yourself.

OK, here are a few exercises you can try:
1) Side Plank on one elbow



Do 2 or 3 reps everyday. Avoid the elbow that is giving you grief. BUT, if you want to strengthen that elbow, then go for it and hopefully the pain will go away as your improve your upper body strength.

2) Normal Forward Plank - avoid if your elbow is giving you grief.

Do 2 to 3 reps each day. Hold it for as long as you can or you collapse.

3) Lie on your back, and lift both feet about 2 inches from the ground and hold until you collapse. Do 2 to 3 reps.

4) Scissor kicks - basically the same as 3) but do a scissor kick by raising one leg vertically whilst the other is 2 inches from the ground.

(Get some cheap dumb bells and I will give you some more).

Lost 4.5 kg in 2.5 weeks.

I'm gonna make it brah.

You have probably dehydrated yourself.

Should only be losing about 0.5kg/week

2kg/week is not achievable unless you are not drinking enough water or are starving yourself which isn't good for your metabolism. That's approximately a 12,000 calorie deficit per week or 1700 calorie deficit per day.

Normal metabolic rate is about 1800 calories so you virtually can only eat 100 calories per day.

So I reckon your weight loss is merely water loss from dehydration.

Edited by Aikhme: 17/7/2016 02:26:14 PM

I've been drinking at least five ot six glasses a day and my piss isn't brown, so I should be fine.

I'm only eating about 1700 calories a day and walking daily.

I'll start drinking more water anyway.

Aikhme's calorie math is the most retarded thing I have seen since those tablets that used to accumulate oil in your gut and then you would have uncontrollable greasy shits.

Crossfit. Not even once.

Who'd have thought everybody metabolises at the same rate and factors such as age, height, weight have no bearing on it at all :lol:

Also salmon, a little bit more water will probably do you some good but you're probably not dehydrated. People say you lose water weight early on and that's true but it doesn't really cause dehydration. The reason is that you burn off glycogen first which is the body's primary energy store and that gets retained in a lot of water. Once those stores are depleted then the fat burning starts.

Is glycogen easier to burn than fat?

Yes it's basically sugar and your bodies go to reserve as it's easier to use than fat, saying that it's highly unlikely you've only burnt glycogen as it's stored in your kidneys and muscles. I think I read most people only have a couple of kilos (when you factor in the water) but don't quote me on that. Keep up the good work mate =d>

You need to a 7000 calorie deficit per KG or 2.2 pounds of weight loss.



http://healthyeating.sfgate.com/lose-1-kg-weight-per-week-7442.html

Therefore, to lose 4.5KG, you need 32000 calorie deficit.

So it is in actual fact a LOT WORSE!

In other words, to lose 4.5KG of fat in 2 weeks is impossible. Salmon would not be able to eat at all, only drink fluids and he still would NOT be able to lose this amount of weight.

He has NOT lost any fat, just water!

You are a very retarded idiot btw!

Edited by Aikhme: 19/7/2016 10:45:17 AM

We are talking about the mean adult male here.

You metabolic rate only changes slightly with age with only real measurable differences only after you pass something ridiculous like 70 years of age.

He certaily is dehydrated, because losing 4.5KG of fat in 2 weeks is NOT POSSIBLE.

Glycogen is burnt with High Intensity Activity, such as sprints for example.

Which is why High Intensity Interval Training (HIIT) is so beneficial. It also raise your metabolic rate after you finish exercising for a period of 6 to 12 hours thus raising your calorie burn when doing no activity.

This is called the after-burn effect!

This also means you are better off doing 15 minutes of HIIT than doing 45 minute long gym sessions at lower intensity because of the after-burn.

Exercise is important, but if you don't watch what you eat and establish a calorie deficit, then you won't lose weight. Remember, it is possible to lose weight even without exercise provided you eat less calories, however it is better to couple exercise with good healthy diet. It is also possible to not lose any weight even if you exercise every day. YOU NEED A CALORIE DEFICIT basically.

Edited by Aikhme: 19/7/2016 10:54:06 AM

From personal experience it seems much harder to burn up calories at my age of 59 compared to when I was 18.

I eat less and exercise much more frequently now , but losing weight is much, much harder at 59 than 18.

Does anyone here use :

A fitball?

A bosu?

I've found both to be excellent for core strength, improving balance, strengthening my dodgy back and increasing the intensity of a circuit training work out, at the same time dropping the amount of my weights.

Try this for lifting heavy weights.

Our gym manager who is a nationally rated powerlifter in the 75kg class, can lift these weights.

Bench Press : 145 kg.

Dead Lift: 320 kg.

Squat: 270 kg.

=d>

Have started going for a 20min swim during work lunch breaks, and have felt so, so good from doing so. Loving it. 

How far do you generally swim? I have been swimming at least 1km most days and have it down to just under 25 minutes in all including the breaks at the end of the pull sucking in the air. I haven't nearly got the stamina to do it all in one go yet. Its getting much easier as I get stronger and improve my stroke with practice. It only took me about 20 years of swimming for it to click that you get much better reward for effort if you kick using your whole body into the stroke glide rather than kick with your legs constantly.

Three times a week I run up and down the Illawarra escarpment twice before going for my swim. Usually its tough to stay awake afterwards.