[darrensurrey]

Summer is coming and many of you will be heading to the beach so I thought I'd start a motivational thread to help you to shed the pounds for summer.

In case you haven't seen my site, I'm very much into health and fitness, and love talking about related matters, so if you need help or advice, ask away.

What are you doing to get fit for summer, then?

--- 09 May 2015, 13:25 ---

Nobody? Guess you're all fitness models.

[Pollex4]

I think it's the opposite. Most of us are far from fitness models because we don't do anything for summer xD

any advice bro?

[Fish]

I'm a bit overweight, not a fitness model, Just not interested.

The only thing that can motivate me to exercise is if I was getting paid (no joke).

[darrensurrey]

Fair enough. You sound like you're probably in an acceptable (to you) shape if you're just a bit overweight.

I think it's the opposite. Most of us are far from fitness models because we don't do anything for summer xD

any advice bro?

Well, it's now May so you have 2 months. If you're currently not doing any exercise and just eating whenever you want, you can get a reasonable improvement in your physique by:
1) Getting more active, whether it's going for a walk everyday for 30-60 minutes or taking up a sport and doing something very active. Tennis? Football? Swimming? Zumba! I'm a big proponent of only doing fun activities as you're more likely to stick with it. Sure, you could do an hour of burpees every day but nobody honestly likes doing burpees so you're less likely to stick with it. I love tennis and can play for hours.
2) Cutting down (but not out) on junk food and booze. If you cut out completely, there's a good chance you'll last a couple of weeks before going kerazy and undoing all your hard work. I enjoy cider and crisps so regularly partake - I just don't eat as much as most people.
3) Incorporate some kind of heavy, progressive weight training routine to develop muscle mass. Bonus: the more muscle you have, the more calories your body will burn, even when you're sleeping!

[Cloudlin]

Some tips from me:

1) Eat more meals spread out throughout the day rather than one single meal. it prevents spikes in blood sugar

2) Cook and cool your rice. It changes the glycemic index and lowers the calories http://www.washingtonpost.com/blogs/wonkblog/wp/2015/03/25/scientists-have-figured-out-a-simple-way-to-cook-rice-that-dramatically-cuts-the-calories/

3) Do interval exercise rather than same pace throughout

4) keep a good circadian rhythm by sleeping and waking at similar times a day and eating at the same times (especially your first meal)

5) dont skip out on breakfast

[darrensurrey]

I don't think those rules are necessary. They're verging on stuff that fad diets tell you to do.

Sleeping is always good for you, though.

[Cloudlin]

I don't think those rules are necessary. They're verging on stuff that fad diets tell you to do.

Sleeping is always good for you, though.

You can actually sleep in excess. There are negative effects of being bedridden which are similar to being in zero gravity. NASA is actually paying people to lay in a bed for extended periods so they can observe them and apply it to their astronauts in space.

There is actually sound scientific evidence for the tips I posted. If you actually read the article about rice, it will tell you that cooking and cooling rice changed the type of starch into resistant starch, which digests slower and is converted by our bodies into glucose at a slower rate, giving a longer period of satiety and longer sustained energy. This is the same reason why eating a chocolate bar with the same calories as a slice of bread is not equal.
http://www.sciencedirect.com/science/article/pii/S0144861799001472

Eating frequently, circadian rhythm and not skipping out on breakfast also has impacts on insulin resistance and your body's glucose metabolism. I don't have time to explain all of them, but you get the idea.

You are right that none of these are necessary in the sense that you can do whatever you want and I can't stop you, but I do back my claim that they are good tips for being healthy

[darrensurrey]

I don't think we have to worry about sleeping too much - for most people they don't sleep enough.

Yeah, I get GI but it doesn't matter too much for losing weight. The satiety will help but it's just yet another confusing rule.

I'm not talking about being healthy - I'm talking about being leaner. They're not the same thing and health tips are numerous and confuse someone looking to lose weight.

I know all these rules - I've heard them all before. (I think that is fairly obvious, so I don't need to read any further on anything.)

And don't worry about missing breakfast - that's how IFing works.

It's not that I can do what I want - it's that people don't need to follow all these health tips to lose weight. I know too many people who follow what I basically do - calories in vs calories out - and are successful at losing weight and keeping it off.

The only reason I'm arguing with you is because we get paid.

Remember, it's all about CICO.

[Fergal]

And don't worry about missing breakfast - that's how IFing works

What's IFing?

[Vens]

I recently started working out but then I injured my shoulder so I lost some motivation to continue and also no summer vacation this year for me.

[darrensurrey]

And don't worry about missing breakfast - that's how IFing works

What's IFing?

Intermittent Fasting.

I've used the 16/8 approach and it's so easy to do. You fast for 16 hours (including sleeping) and eat normally during an 8 hour window. The science is still in its infancy as it's mainly been experiments with rats (poor, lean things) but even if we ignore the hormonal response, it's harder to eat a lot within an 8 hour window.

The other way is 5:2 or alternate day fasting where you dramatically restrict calories (5-600, sex dependent) on fasting days. Two fasting days a week, non-consecutive.

In theiyr're ( ) simplest sense, you're reducing your calorie intake over a 7 day period which can only result in you losing weight.

As you can see, I prefer simple methods. "KISS". Maybe I'm of that age where I can't be bothered to make it clever/complicated any more.

--- 10 May 2015, 09:22 ---

I recently started working out but then I injured my shoulder so I lost some motivation to continue and also no summer vacation this year for me.

That's frustrating. Do leg work eg leg press, bodyweight lunges, jump squats. But not squat jogs https://www.youtube.com/watch?v=uNaJcx8yHRc

[Fergal]

Thanks for the explanation Darren. I had heard about Intermittent Fasting and actually read a little about it here on James Clear's blog. However, I wasn't familiar with the abbreviation. Haven't tried Intermittent Fasting yet, but most probably will at some time in the future.

[darrensurrey]

It's really easy. As I say, I prefer the 16/8 version as it's very quick to work out when you can and can't eat. Basically add 4 to whenever you last ate. So if you finish eating at 8pm, add 4 which gives you 12 - this means you next eat at 12 midday. Simples.

[Pollex4]

Fair enough. You sound like you're probably in an acceptable (to you) shape if you're just a bit overweight.

I think it's the opposite. Most of us are far from fitness models because we don't do anything for summer xD

any advice bro?

Well, it's now May so you have 2 months. If you're currently not doing any exercise and just eating whenever you want, you can get a reasonable improvement in your physique by:
1) Getting more active, whether it's going for a walk everyday for 30-60 minutes or taking up a sport and doing something very active. Tennis? Football? Swimming? Zumba! I'm a big proponent of only doing fun activities as you're more likely to stick with it. Sure, you could do an hour of burpees every day but nobody honestly likes doing burpees so you're less likely to stick with it. I love tennis and can play for hours.
2) Cutting down (but not out) on junk food and booze. If you cut out completely, there's a good chance you'll last a couple of weeks before going kerazy and undoing all your hard work. I enjoy cider and crisps so regularly partake - I just don't eat as much as most people.
3) Incorporate some kind of heavy, progressive weight training routine to develop muscle mass. Bonus: the more muscle you have, the more calories your body will burn, even when you're sleeping!

Thank you!

1) I really love this advice. Thank you. I've been trying to do exercise all month, but I can't stick with it. You're right, I just don't find it fun. Maybe I'll try biking, I really love the wind while I ride.
2) I am not really into junkfood, and I don't drink. I'm just very inactive
3)I'll try weights

Thanks! Why don't you share your site here so we could visit??

[Cloudlin]

I don't think we have to worry about sleeping too much - for most people they don't sleep enough.

Yeah, I get GI but it doesn't matter too much for losing weight. The satiety will help but it's just yet another confusing rule.

I'm not talking about being healthy - I'm talking about being leaner. They're not the same thing and health tips are numerous and confuse someone looking to lose weight.

I know all these rules - I've heard them all before. (I think that is fairly obvious, so I don't need to read any further on anything.)

And don't worry about missing breakfast - that's how IFing works.

It's not that I can do what I want - it's that people don't need to follow all these health tips to lose weight. I know too many people who follow what I basically do - calories in vs calories out - and are successful at losing weight and keeping it off.

The only reason I'm arguing with you is because we get paid.

Remember, it's all about CICO.

I am down to discuss, lets say that. I don't think we're arguing xD
Yes, but its still possible to sleep in excess. You haven't proved me wrong there.
Whats GI?
And funny you say that because I think if you're fat you tend to also be unhealthy. You can be thin and healthy and thin and unhealthy; they are not mutually exclusive.
You're pretty much saying that the only way of losing weight is to count calories and work out, which is simply untrue.
Also, tell me how resistant starch would not cause subsequent weight loss? Satiety is not a rule, its the outcome of consuming RS. How is that confusing?
the key to your IF is intermittent. the times you are not fasting, you do tend to keep regular meal schedule, which is the part I'm trying to key in as important.
No offense but just cause its confusing to you, you shouldn't be so quick to dismiss other ideas. Just because your method works for you it doesn't mean that other methods don't. If you never try and learn new things you'll never find out what is best

[darrensurrey]

1) I really love this advice. Thank you. I've been trying to do exercise all month, but I can't stick with it. You're right, I just don't find it fun. Maybe I'll try biking, I really love the wind while I ride.
2) I am not really into junkfood, and I don't drink. I'm just very inactive
3)I'll try weights

Thanks! Why don't you share your site here so we could visit??

wimble.com has all my thoughts/experiences.

--- 10 May 2015, 22:57 ---

I am down to discuss, lets say that. I don't think we're arguing xD
Yes, but its still possible to sleep in excess. You haven't proved me wrong there.
Whats GI?
And funny you say that because I think if you're fat you tend to also be unhealthy. You can be thin and healthy and thin and unhealthy; they are not mutually exclusive.
You're pretty much saying that the only way of losing weight is to count calories and work out, which is simply untrue.
Also, tell me how resistant starch would not cause subsequent weight loss? Satiety is not a rule, its the outcome of consuming RS. How is that confusing?
the key to your IF is intermittent. the times you are not fasting, you do tend to keep regular meal schedule, which is the part I'm trying to key in as important.
No offense but just cause its confusing to you, you shouldn't be so quick to dismiss other ideas. Just because your method works for you it doesn't mean that other methods don't. If you never try and learn new things you'll never find out what is best

I'm not interested in talking about sleep.

GI - glycaemic index. Isn't that what you're talking about.

You're right about fat and skinny can be unhealthy but I'm talking about trying to be more healthy doesn't necessarily result in fat loss. I hear people all the time say that they want to be more healthy or fitter but what they really mean is they want to lose weight.

I think you're really misunderstanding what I'm posting. I'm saying it's confusing to people in general and results in them not achieving their goals. I'm telling you what works for everyone, though. CICO is the best and simplest way.

I see the same cycle of a permadieter jumping from diet to diet and ending up back at their starting point. I've seen it so many times, I want to shake sense into them.

[Cloudlin]

Yes, GI is part of the picture. Again, if you really think that the glycemic index of the food has no impact on weight loss then I must say you are the first that I know who thinks that way. There is more to being skinny than just weight. There is the issue of fat distribution (especially abdominal obesity which correlates with insulin resistance. This is where people should worry about being healthy.

I'm not misunderstanding you, I'm only saying this because you were so quick to say that my tips are not applicable to weight loss. I'm not saying you're wrong either, but you have no counterargument to my tips except that they are confusing to you. I want to know why it is that you think my tips are not valid but you haven't said anything to address that yet.

Not sure why you would ask us to discuss weight loss tips if you aren't open to any ideas aside from your own. But anyways each to their own. Good luck.

[darrensurrey]

There's no need for me to discount any of your claims. If you want to follow them, go ahead, but you don't need to do any of those things to lose weight. If you really want proof - Twinky Diet.

I don't need luck because I am already maintaining at a decent body comp. I used to be open to new ideas but now I'm not because all these tips (never skip breakfast, eat 5-6 meals a day) I've found to be unnecessary. If you don't believe me, join the myfitnesspal forums and post your tips there. Most people on that forum have done it the CICO way.

I set this thread up to help/encourage/motivate people to lose weight/fat.

[nasia1301]

I'm a bit overweight, not a fitness model, Just not interested.

The only thing that can motivate me to exercise is if I was getting paid (no joke).

Well, there is an app on Android phones (I don't know about iphones) that pays you to exercise and it's legit!

[darrensurrey]

I'm a bit overweight, not a fitness model, Just not interested.

The only thing that can motivate me to exercise is if I was getting paid (no joke).

Well, there is an app on Android phones (I don't know about iphones) that pays you to exercise and it's legit!

Name, please? Is it only for running and cycling? I do other more interesting sports.