AFF Weight Gain/Loss Program

[NTF6]

Originally Posted by b0son

I'm not getting into an argument with you. Bodybuilders always think they know all there is to know about physiology...

No, bodybuilders don't think they know all there is about physiology but they do know all there is about loosing fat and retaining muscle...!!!!!

[b0son]

Even if it does take them a month to find the words....

[BPXR6T]

Over the last 18 days I've gone from 137kg to 124kg with dieting. I'm pretty satisfied with that. I grabbed a FitBit two days ago and have started walking, and using the app to track calories in and out. Looking forward to being around the 100kg mark again in a couple of months.

[DJR David]

I have always eaten quite "healthy", but decided to try something.
Some back ground, i am 45 and have asthma for 35 years requiring preventative medication for this whole 35 years. I also suffer nasty indigestion. I take a nexium once a day for this, plus have been popping in 10 or rennies every few days as well. Not good. I am moderately active, and am quite slim, with a little bit of a belly.

So i decided to cut 90% of dairy, bread, pasta.

After 7 weeks, with no other changes, i have dropped 5 kgs.

BUT here is the big news. I saw my asthma specialist who has taken me off preventive medication for the first time in 35 years, and I have had only had a TOTAL of 4 rennies in 7 weeks.....

[DJR David]

double post

[Mechan1k]

I know my Father-in-law suffers quite badly if he eats bread with indigestion ... sohe rarely eats it now ... and hasn't had any futher issues.

good to hear about being off the preventative meds too ... you may have had an underlying issues with an allergic reaction from it causing your asthmatic issues .... have you ever had allergy testing to see if you have issues with some foods?

[DJR David]

Originally Posted by Mechan1k

I know my Father-in-law suffers quite badly if he eats bread with indigestion ... sohe rarely eats it now ... and hasn't had any futher issues.

good to hear about being off the preventative meds too ... you may have had an underlying issues with an allergic reaction from it causing your asthmatic issues .... have you ever had allergy testing to see if you have issues with some foods?

Yes, but came up with nothing. saying that my wife is clearly allergic to cats, but the tests say she is not....

[Uncle Niceguy]

A Question for the people who have had personal trainers in the past:

"how do you tell them in a non-confrontational manner you no longer wish to continue seeing them?"

bit of background firstly to help, l've been his longest client (started with him in nov/2013) been his greatest achievement (lost 46kg since starting) and will no longer be seeing him as l'm moving onto imo, bigger and better things that l don't think is his field of expertise.

[blueoval]

Originally Posted by Mr.NiceGuy

A Question for the people who have had personal trainers in the past:

"how do you tell them in a non-confrontational manner you no longer wish to continue seeing them?"

bit of background firstly to help, l've been his longest client (started with him in nov/2013) been his greatest achievement (lost 46kg since starting) and will no longer be seeing him as l'm moving onto imo, bigger and better things that l don't think is his field of expertise.

I just told my trainer I do not wish to continue the training anymore after X sessions. This gave him some time to adjust his schedule out of common courtesy. Gave him a financial difficulty reason and that was that. I thanked him for his expertise and help in getting where I am and there was no hard feelings.

No doubt it would be a lot harder seeing as he has been your biggest line of motivation for getting to where you are today and you feel somewhat obligated. But at the same time, when enough is enough, you just have to say it and leave it there. He'll understand that it isn't personal if he is professional about it.

[Runman]

Originally Posted by Uncle Niceguy

A Question for the people who have had personal trainers in the past:

"how do you tell them in a non-confrontational manner you no longer wish to continue seeing them?"

bit of background firstly to help, l've been his longest client (started with him in nov/2013) been his greatest achievement (lost 46kg since starting) and will no longer be seeing him as l'm moving onto imo, bigger and better things that l don't think is his field of expertise.

By now you know all of the PT's tricks and methods, you can now look after yourself. No problem really, PT will just have to understand.

There are a zillion ideas on correct diet and exercise routines. but IMO, just ditch wheat altogether, keep your carb intake under 200gms per day, eat protien ie meat, eggs, and nuts. Vegies (can't eat to much), full cream dairy, unsweetened yogurt, cheese, none of that reduced fat stuff, but dairy fat unless you have intolences is OK, we still need fat in our diet. Fruit is obviously good, but stick to berries, particularily blueberries are very good for you. This is just a very rough guide to better nutrition.

To lose weight, or just to remain a healthy person, what you eat counts for about 80% and excercise the other 20% but you must do both to get real results, and feel a lot better as well.

[xr8 007]

Hey all,

Just found this thread by luck. Glad its here don’t need to start a new one.

Long story short. Got back into training 12 weeks ago starting at 82kgs and now on 67.5kgs. Training 3 nights a week (Kickboxing) and hit the road for 4 kays 3 days a week.

My diet is just about on point, nice mix of proteins and carbs etc. I allow myself one cheat meal once a week. Small breakfast, small lunch and a standard dinner (low carbs higher proteins. Nice amount of salad or veggies and a lean meat)

Problem and my question. I have hit a plateau and cannot shift the last 2.5kgs. I’m not the type of person to make excuses and if I wasn’t training hard and eating junk I could honestly understand. However just its not making sense to me why I cant keep losing.

Any suggestions, do I need to try something new? Vary the type of exercise I do? Considering im not a athlete by nature could I be over training and need to hit a reset for afew days and then start over? Any input would be appreciated, thanks a bunch.

[raised by monkeys]

Originally Posted by xr8 007

Hey all,

Just found this thread by luck. Glad its here don’t need to start a new one.

Long story short. Got back into training 12 weeks ago starting at 82kgs and now on 67.5kgs. Training 3 nights a week (Kickboxing) and hit the road for 4 kays 3 days a week.

My diet is just about on point, nice mix of proteins and carbs etc. I allow myself one cheat meal once a week. Small breakfast, small lunch and a standard dinner (low carbs higher proteins. Nice amount of salad or veggies and a lean meat)

Problem and my question. I have hit a plateau and cannot shift the last 2.5kgs. I’m not the type of person to make excuses and if I wasn’t training hard and eating junk I could honestly understand. However just its not making sense to me why I cant keep losing.

Any suggestions, do I need to try something new? Vary the type of exercise I do? Considering im not a athlete by nature could I be over training and need to hit a reset for afew days and then start over? Any input would be appreciated, thanks a bunch.

Low carb/high protein wont always work. You've probably changed your diet from how ate before, and may need to change again to keep your body guessing. Don't be afraid of (healthy) fats such as avocado, nuts, whole eggs etc. Also, research carb cycling. Also try using apple cider vinegar as a salad dressing and squeeze fresh lemon/lime juices on salads - vinegars and acidic juices are natural fat burners.

What is your current caloric and macro daily intake?

[Runman]

Originally Posted by xr8 007

Hey all,

Just found this thread by luck. Glad its here don’t need to start a new one.

Long story short. Got back into training 12 weeks ago starting at 82kgs and now on 67.5kgs. Training 3 nights a week (Kickboxing) and hit the road for 4 kays 3 days a week.

My diet is just about on point, nice mix of proteins and carbs etc. I allow myself one cheat meal once a week. Small breakfast, small lunch and a standard dinner (low carbs higher proteins. Nice amount of salad or veggies and a lean meat)

Problem and my question. I have hit a plateau and cannot shift the last 2.5kgs. I’m not the type of person to make excuses and if I wasn’t training hard and eating junk I could honestly understand. However just its not making sense to me why I cant keep losing.

Any suggestions, do I need to try something new? Vary the type of exercise I do? Considering im not a athlete by nature could I be over training and need to hit a reset for afew days and then start over? Any input would be appreciated, thanks a bunch.

Losing 14.5k in 12 weeks is very good effort on it's own. You are probably at the weight now that your level of exercise and diet defines, and to go lower may require a little belt tightening on the carbs.

If you can get your carb intake under 50g a day,this is where metabolic benefits really start to kick in. When eating less than 50 grams per day, your body will get into ketosis, supplying energy for the brain via so-called ketone bodies. This is likely to kill your appetite and cause you to lose weight automatically, it would definitely remove those last 2.5k.

How tall are you? Have you checked your BMI to see what weight is appropriate for your age, height etc?
http://www.heartfoundation.org.au/he...alculator.aspx

[NTF6]

Originally Posted by Runman

Losing 14.5k in 12 weeks is very good effort on it's own. You are probably at the weight now that your level of exercise and diet defines, and to go lower may require a little belt tightening on the carbs.

If you can get your carb intake under 50g a day,this is where metabolic benefits really start to kick in. When eating less than 50 grams per day, your body will get into ketosis, supplying energy for the brain via so-called ketone bodies. This is likely to kill your appetite and cause you to lose weight automatically, it would definitely remove those last 2.5k.

How tall are you? Have you checked your BMI to see what weight is appropriate for your age, height etc?
http://www.heartfoundation.org.au/he...alculator.aspx

I lost 17.5 kilos on a Keto diet in 12 weeks, never felt hungry once and actually ate more food volume than before I started the diet, I tried to keep my carbs under 30g a day. A Keto diet works well but it's not for everyone, 2 great side effects of a Keto diet are no lactic acid build up pain whilst training and no post workout soreness and I reckon I was stronger on the Keto diet too.

[CoupeKing]

Originally Posted by xr8 007

Hey all,

Just found this thread by luck. Glad its here don’t need to start a new one.

Long story short. Got back into training 12 weeks ago starting at 82kgs and now on 67.5kgs. Training 3 nights a week (Kickboxing) and hit the road for 4 kays 3 days a week.

My diet is just about on point, nice mix of proteins and carbs etc. I allow myself one cheat meal once a week. Small breakfast, small lunch and a standard dinner (low carbs higher proteins. Nice amount of salad or veggies and a lean meat)

Problem and my question. I have hit a plateau and cannot shift the last 2.5kgs. I’m not the type of person to make excuses and if I wasn’t training hard and eating junk I could honestly understand. However just its not making sense to me why I cant keep losing.

Any suggestions, do I need to try something new? Vary the type of exercise I do? Considering im not a athlete by nature could I be over training and need to hit a reset for afew days and then start over? Any input would be appreciated, thanks a bunch.

You can also 'shock' the body out of your routine. Like swimming, weekend of skirmish, dirt-bike etc. Same goes with body-builders that have to change their routine for more gains.

Another thing mite help- Avoid eating before you sleep, or as soon as you wake up. You're functioning in fat/calorie-burning territory when you're asleep...and continues when you wake-up and move around. A family member of mine lost 40 kilos in about 16 months...never exercised once in that period. But they hit that 'plateau' you speak of and is exercising daily to drop the last 5-10 kilos.

[xr8 007]

Thanks for the suggestion on the salads. Love my lime and lemons just didnt think of doing that. LEGEND!!!

Not 100% sure on my caloric intake nor my macro. Would guess its almost 60 40 infavour of protein. I know, its something i should know to reach my goals. However i take everyday as it comes and plan the day as I go. Something that just works for me thats all, i dont want to be one of those people that tell the world "i'm on a plaeo diet" "i'm on a bla bla diet" etc. So i plan my day with food on the day, to be honest its preety easy as I dont eat much.

I took yesterday off from road work and training, and i think i will just reset until Thursday. Diet to continue however, just abit sore. Hopefully I can jump start the burn effect. Will do yoga at home tonight to stretch out the sore muscles.

Everything I have done has worked to this point, just the last 2.5kgs.

[raised by monkeys]

without getting into semantics like the lifting thread, basically; calorie in vs calorie out. Find your maintenance calorie level to maintain your current shape. 500 calorie surplus = weight gain. 500 calorie deficit = weight loss. Calories = total energy consumed. Fats and carbs = insulin = energy. The way energy is absorbed is different between carbs and fats. Protein = muscle repair. Im sure someone will likely correct me if im wrong, but this is the basic ins and outs and follows IIFYM (if it fits your macros). Calorie in vs calorie out will adjust your body fat % macros will help adjust your bodies composition.

To work out your current macro and caloric level, go to myfitnesspal and register. Fill in your details, and don't worry so much about the goals, but use it for the food tracking. Type in foods you buy from shops, search by brands etc. and put in your serving size and it will give you the macro/caloric value.

Look up a guy called Nick Cheadle, and/or Aaron Curtis, who makes this info basic. Yup, they're physique/natural bodybuilders but following their (and other accurate nutrition advice) is essential to any weight loss/muscle gain program.

[thecaptain]

Originally Posted by raised by monkeys

without getting into semantics like the lifting thread, basically; calorie in vs calorie out. Find your maintenance calorie level to maintain your current shape. 500 calorie surplus = weight gain. 500 calorie deficit = weight loss. Calories = total energy consumed. Fats and carbs = insulin = energy. The way energy is absorbed is different between carbs and fats. Protein = muscle repair. Im sure someone will likely correct me if im wrong, but this is the basic ins and outs and follows IIFYM (if it fits your macros). Calorie in vs calorie out will adjust your body fat % macros will help adjust your bodies composition.

To work out your current macro and caloric level, go to myfitnesspal and register. Fill in your details, and don't worry so much about the goals, but use it for the food tracking. Type in foods you buy from shops, search by brands etc. and put in your serving size and it will give you the macro/caloric value.

Some good info right here.

Counting marco's becomes crucially important when it comes to hitting more challenging goals, i.e. the last few kilos of a fat loss diet. It will also help make sure your not going too low with your calories and tanking your metabolism.

If you were tanking your metabolism by eating too little for too long, try eating maintenance calories for a couple weeks to reset your metabolism, then recommence with your diet, albeit with no more than a 500cal deficit from TDEE.

[FairmontGS]

Originally Posted by thecaptain

Some good info right here.

Counting marco's becomes crucially important when it comes to hitting more challenging goals, i.e. the last few kilos of a fat loss diet. It will also help make sure your not going too low with your calories and tanking your metabolism.

If you were tanking your metabolism by eating too little for too long, try eating maintenance calories for a couple weeks to reset your metabolism, then recommence with your diet, albeit with no more than a 500cal deficit from TDEE.

+1 for MyFitnessPal app. I've never had a problem training (love getting out on the bike or going for a run) but food control is 80% of losing weight and an app lets you manage this. You don't know exactly how much you're putting in your mouth until you start recording it.

[DoreSlamR]

I know this thread hasn't been updated for a little while but I'm wanting to share what I've been doing lately to lose a bit of weight..and maybe advice on if im heading in the right direction.

I'm 188cm tall and 2 weeks ago I was 144kg.

I would like to get down to 100

I've started eating ligh n easy meals a month ago to control how much I eat each day, it seems to have helped a bit but I'm constantly feeling hungry, and have given in a couple of times. I picked up a cheap exercise bike a week ago and have started this 15 minute workout every night so far..

http://www.fitocracy.com/knowledge/d...in-15-minutes/

I'm now down to 136.4 as of this morning so I guess something is working!

I'm finding the exercise part easy to do mentally, but the eating part has been real hard..

It doesn't help that eating has been my coping mechanism, some people drink, some smoke...I ate.

So yeah that's me at the moment, any tips to share? Is the above routine going to help at all?

[NTF6]

Originally Posted by DoreSlamR

I know this thread hasn't been updated for a little while but I'm wanting to share what I've been doing lately to lose a bit of weight..and maybe advice on if im heading in the right direction.

I'm 188cm tall and 2 weeks ago I was 144kg.

I would like to get down to 100

I've started eating ligh n easy meals a month ago to control how much I eat each day, it seems to have helped a bit but I'm constantly feeling hungry, and have given in a couple of times. I picked up a cheap exercise bike a week ago and have started this 15 minute workout every night so far..

http://www.fitocracy.com/knowledge/d...in-15-minutes/

I'm now down to 136.4 as of this morning so I guess something is working!

I'm finding the exercise part easy to do mentally, but the eating part has been real hard..

It doesn't help that eating has been my coping mechanism, some people drink, some smoke...I ate.

So yeah that's me at the moment, any tips to share? Is the above routine going to help at all?

It sounds like the lite n easy is the way to go for you, the biggest thing about loosing weight is portion control and those meals will help you if your not inclined to go through the process weighing all of your own food.

An important step when you start to diet is to not be drastic and go from 4000 calories a day down to 2000 calories a day. 2000 calories a day should be your eventual goal but you will only hit plateaus if you go too hard too soon.

Don't worry that you've only lost a few kilos at this early stage as most peoples metabolisms take about 3 weeks to get into fat burning mode.

My golden rule for dieting was this:

Firstly, you must calculate what you are currently eating now before you start dieting so you know what your starting point is for calorie intake, there are heaps of really good phone apps that will do it for you.

Secondly, reduce your daily calorie intake by 300 calories and then keep it the same for 10 days, then reduce it by another 300 calories and then keep it at that for another 10 days and so on until you reach your target daily calorie intake.

By only reducing by 300 calories you avoid the feeling hungry all the time feeling but 300 calories isn't much of a deficit so you need to be strict as just 1 beer can bring you back to maintenance calories and you won't be in deficit.

Thirdly, try and eat about 5 to 6 meals a day in the early stages whilst still sticking to the second rule above and then gradually reduce the total calorie content of the meals down to 400 calories per meal, that way 5 meals a day x 400 calories = 2000 calories.

Lastly, the body doesn't need a lot of carbs to perform at it's best, your carb intake doesn't need to exceed more than 100 grams per day and try to consume all of your daily carb intake at breakfast, mid morning and lunch.

Also excess carb consumption makes the body produce more insulin (a powerful hormone) and excess insulin reduces the bodies ability to burn fat.

And most importantly stick at it.

[raised by monkeys]

Originally Posted by NTF6

Secondly, reduce your daily calorie intake by 300 calories and then keep it the same for 10 days, then reduce it by another 300 calories and then keep it at that for another 10 days and so on until you reach your target daily calorie intake.

By only reducing by 300 calories you avoid the feeling hungry all the time feeling but 300 calories isn't much of a deficit so you need to be strict as just 1 beer can bring you back to maintenance calories and you won't be in deficit.

Thirdly, try and eat about 5 to 6 meals a day in the early stages whilst still sticking to the second rule above and then gradually reduce the total calorie content of the meals down to 400 calories per meal, that way 5 meals a day x 400 calories = 2000 calories.

Lastly, the body doesn't need a lot of carbs to perform at it's best, your carb intake doesn't need to exceed more than 100 grams per day and try to consume all of your daily carb intake at breakfast, mid morning and lunch.

Also excess carb consumption makes the body produce more insulin (a powerful hormone) and excess insulin reduces the bodies ability to burn fat.

Cant totally agree with this.

300 calories one week and so on; thats 1200 calories over 4 weeks, which is a lot. In a short time. 500 calories once for at least a month + training. There is bound to be weight loss. Someone wanting to lose excess weight will lose 50% of it quite quickly by ensuring around 3lt of water per day, exercise and dropping their caloric amount by 500. You can east $##t all day, as long as the caloric amount of that food is 500 less than their maintenance level, they will lose weight. People will lose fluid weight; which generally works hand in hand with eating cleaner food i.e. less sodium = less fluid retention, but people want to lose body fat %, not to be confused with scale weight.

Therefore, portion size does not matter. Total calories in VS calories out (energy used in the day). Low calorie meals can be made up but also equal large quantity i.e. 6 eggs, 200g salmon and a piece of toast (from memory when i did my last cut) was a lower calorie meal than 250g chicken breast with 150g sweet potato and whatever else i was having with it. Dont over complicate calories consumed vs calories burned.

The slower the rate you lose weight the quicker your metabolism will become for a longer period, thus keeping the weight off longer.

Carbs are not bad. This is a myth. Foods which are generally high in complex carbs are processed wheaty processed foods. Its like saying all German's are Nazi's.

Originally Posted by NTF6

Firstly, you must calculate what you are currently eating now before you start dieting so you know what your starting point is for calorie intake, there are heaps of really good phone apps that will do it for you.

An important step when you start to diet is to not be drastic and go from 4000 calories a day down to 2000 calories a day. 2000 calories a day should be your eventual goal but you will only hit plateaus if you go too hard too soon.

Don't worry that you've only lost a few kilos at this early stage as most peoples metabolisms take about 3 weeks to get into fat burning mode

Agreed.

[NTF6]

Originally Posted by raised by monkeys

Cant totally agree with this.

300 calories one week and so on; thats 1200 calories over 4 weeks, which is a lot. In a short time. 500 calories once for at least a month + training. There is bound to be weight loss. Someone wanting to lose excess weight will lose 50% of it quite quickly by ensuring around 3lt of water per day, exercise and dropping their caloric amount by 500. You can east $##t all day, as long as the caloric amount of that food is 500 less than their maintenance level, they will lose weight. People will lose fluid weight; which generally works hand in hand with eating cleaner food i.e. less sodium = less fluid retention, but people want to lose body fat %, not to be confused with scale weight.

Therefore, portion size does not matter. Total calories in VS calories out (energy used in the day). Low calorie meals can be made up but also equal large quantity i.e. 6 eggs, 200g salmon and a piece of toast (from memory when i did my last cut) was a lower calorie meal than 250g chicken breast with 150g sweet potato and whatever else i was having with it. Dont over complicate calories consumed vs calories burned.

The slower the rate you lose weight the quicker your metabolism will become for a longer period, thus keeping the weight off longer.

Carbs are not bad. This is a myth. Foods which are generally high in complex carbs are processed wheaty processed foods. Its like saying all German's are Nazi's.



Agreed.

I said reduce by 300 calories for 10 days, that's 1200 calories over 40 days. Off course exercise volume will also come into it but my comments above were not based on bodybuilders it was for the person who changes nothing except diet and for these people portion size does matter.

And I didn't say all carbs are bad, complex in controlled amounts are fine, simple carbs have a role as well but in small doses. What is bad is uncontrolled amounts in huge portions.

[raised by monkeys]

Originally Posted by NTF6

I said reduce by 300 calories for 10 days, that's 1200 calories over 40 days. Off course exercise volume will also come into it but my comments above were not based on bodybuilders it was for the person who changes nothing except diet and for these people portion size does matter.

And I didn't say all carbs are bad, complex in controlled amounts are fine, simple carbs have a role as well but in small doses. What is bad is uncontrolled amounts in huge portions.

Sorry, i miss read the 10 days, although id say its still too quick to drop by 300 every 10 days. Bodybuilder, athlete or average joe changing nothing but diet; its all the same.

[mik]

Interesting to look at the efforts others make to lose some weight, ive started getting serious about losing of the middle age spread ...... yet again, this time im watching what i eat, and seriously doing some walking .
If i can convey one little tid bit of info for the younger dudes/dudets, once your getting on in years , and your body has done some hard miles , you can then add more pain into the equation of losing weight(so if you can stay a bit trim now all the better) .
For years jumping up and down of trucks has done my joints in , cartilages are like old territory ball joints if i can use that analogy ;), shoulders , knees getting a bit dodgey , hips are totally knackered, but i push through the pain which seems really bad/worse in the mornings , getting up the front veranda steps after the walk ......ouch.
ive done two walks today the first one, 2 kilometres,
this evening i did 3 kilometres , pain wasnt as bad .

My take on the losing weight thing is , taking it off is actually a piece of ****, especially if your not in pain, its the mind that is the problem, you have to stay focused ,

tonight for example i went out for tea and it was tough to pick salad for tucker, but i did it , i did weaken and have big java though .

Its all about the pain in one way or another, i dont know how long i can keep it up for, but i have set myself a goal and when i get skinny (if it happens ! ) i may reward myself , its a BS reward , i have put in my grey cells im going for it anyway, i wont tell you peeps what the reward is because ill be the laughing stock of the AFF , but its something to aim for anyway.
for the record today i did 8072 steps (5 k`s), according to the health app on my galaxy note , i walked off 180 calories in the second walk , speaking of walking i find having some bluetooth head phones playing some good tunes of your phone or other device helps to stay on track.
Anyway to all of us .... may the focus be with us !

[MWTB]

Anyone else still on the grind?

150 odd kg at my biggest (fattest), 85kg at my leanest (skinnyfattest) and currently 104kg at my strongest and most muscular. Loving life, been with an absolute stunner of a girl for almost 18 months now, much better job and loving life. Still got more fat than I'd like but I'm cutting at the moment and should be abs lean in time for summer.

[MWTB]

I also have to disagree with the sentiment above. Carbs are not an evil enemy. You don't need to cut them stupidly low. As a matter of fact, cutting my carbs stupidly low stalls my fat loss. I cut mine down to 50-80g a day and my fat loss stopped. I'm back up to 250-260 (granted I train 4-6 times a week and have a lot more muscle mass than the average person) but unless I go full keto then low carbs do not work for me, and I don't believe low carb is the right way. Your strength will suffer because of the lack of muscle glycogen which will result in less effort expended in your training. I also don't believe in the need for a ketogenic diet and while yes they do work, they don't work any better than a caloric deficit of the same amount while on a carb fed diet. I've done keto 4 or 5 times myself and I have never seen any difference while on the same number of calories vs when I am eating carbs, the only difference is my appearance and performance. When eating carbs your muscles will be physically bigger due to the glycogen and your performance will also be better for the same reason.

Carbs are not the enemy. Eating too many calories is the enemy. I'm currently eating 280g protein, 260g carbs and 85g fat a day and losing pretty fast with only 20 mins cardio 3 x a week. The metabolic fatigue and overload you put on your muscles while weight training is far more important IMO.

Hit 5 heavy sets of compound lifts eg bench press, then do high volume isolation work with a lower weight. That way you stimulate both your muscular system and your central nervous system. Do your 20 minutes of cardio after that and you have just created 3 different forms of stimulus that your body now needs to recover from, and that is where your fat burn comes from, the recovery, not the gym session itself; that burns glycogen.

/rant

[mik]

Its hard yakka this self control business, but the effort is worth it , i cant believe how the weight can fall off when you set your mind to it, even for a burnt old fart such as myself with dodgy bones.
A bit of exercise and behaving yourself with your food,
just checked my scales , its been a while since the scales did not do one complete orbit and and started determinedly heading around for a second go , unbelievably in such a short time .......... a couple of months give or take a week of determined im getting healthy again mind set, im a tad less than 18 stone.
if i can do it .....any one can, good luck to you peeps.

[Panda]

I have to agree, every time (almost) I see something delicious to eat I say to myself "It's easier to not put it into your mouth than it is to burn it off on a treadmill"

Why must bad stuff taste so good?

[mik]

indeed Panda, i think exactly the same way.