ijjysmith
Calm
This is a great point too. Weight and fitness are different.
The more exercise i've been doing the more muscle i've gained. Which weighs!
New Healthy Start
- Thread starter Ashtonian
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This is a great point too. Weight and fitness are different.
The more exercise i've been doing the more muscle i've gained. Which weighs!
l4toffee
Player Valuation: £40m
i agree but he's trying to lose weight ?
chazzle_dazzle
Player Valuation: £35m
Carbs aren't all the devil like some will have you believe - its all about timing when you eat them for the best results. Am not talking about not eating after 9 or anything, and by no means saying you should have ALL your carbs at a certain time!!
I went from having a lower carb diet to having something which is pretty filling throughout the day - the thought of eating more then i currently do knocks me sick (which incidentally stops me from snacking). Training 5 times a week at the moment.
Something i prepared a little earlier....
CARBOHYDRATE TIMING
What are carbohydrates? Where do they come from?
Carbohydrates are what the body uses as its primary source for energy. The body will use carbohydrates before any other macronutrient for its energy needs. Carbohydrates come from things like bread, rice, pasta, fruit, vegetables and grains.
All carbohydrates are all broken down into sugar; they are then either used or stored in the muscles as glycogen. After intense exercise glycogen stores will become depleted (as the body is using this form of stored carbohydrate for energy) and they will need to be replenished. This is why the most important time for you to ingest carbohydrates is after your workout. At this point the body will require these carbs to replenish the depleted glycogen. As these post-workout carbs are ingested they will spike the hormone Insulin. Insulin plays an important role in taking in glucose for energy (which is converted to glycogen and stored in the muscles). Insulin also makes best use of protein by stopping it from degrading therefore making best use of the protein that you also consume post-workout. This is why it is important to consume the majority of your carbohydrates after your workout along with some good protein sources.
The reason it is better to have carbohydrates after a workout and not in the morning is due to the insulin response. As mentioned earlier when carbs are consumed insulin levels will rise. Now after a workout this can be totally beneficial, but having blood sugar levels and insulin levels high all day is the complete opposite. The higher your insulin levels are constantly,then the more the body will be resistant to its benefits and it will become less effective. This is effectively what happens to people with diabetes. Through bad diet and having blood sugar levels constantly high, they have created a resistance to insulin and therefore it is less effective at doing its job.
The best practice for morning would be to eat things like eggs, chicken, fish etc. Foods that arehigh in protein and good fats, without the presence of carbs. This way the body can deplete glycogen, let blood sugar levels drop a little and keep insulin at optimum operation. The body can also use fat as energy (Ketosis) but it takes a lot longer to breakdown. Despite this, fat provides twice as much energy per gram, so good, healthy fats will keep you more satisfied and also help you drop fat and water and become leaner in a much quicker time.
They are the reasons why it is vital to time carbohydrates right and if you stick to these principles then fat loss should become much easier.
I went from having a lower carb diet to having something which is pretty filling throughout the day - the thought of eating more then i currently do knocks me sick (which incidentally stops me from snacking). Training 5 times a week at the moment.
Something i prepared a little earlier....
CARBOHYDRATE TIMING
What are carbohydrates? Where do they come from?
Carbohydrates are what the body uses as its primary source for energy. The body will use carbohydrates before any other macronutrient for its energy needs. Carbohydrates come from things like bread, rice, pasta, fruit, vegetables and grains.
All carbohydrates are all broken down into sugar; they are then either used or stored in the muscles as glycogen. After intense exercise glycogen stores will become depleted (as the body is using this form of stored carbohydrate for energy) and they will need to be replenished. This is why the most important time for you to ingest carbohydrates is after your workout. At this point the body will require these carbs to replenish the depleted glycogen. As these post-workout carbs are ingested they will spike the hormone Insulin. Insulin plays an important role in taking in glucose for energy (which is converted to glycogen and stored in the muscles). Insulin also makes best use of protein by stopping it from degrading therefore making best use of the protein that you also consume post-workout. This is why it is important to consume the majority of your carbohydrates after your workout along with some good protein sources.
The reason it is better to have carbohydrates after a workout and not in the morning is due to the insulin response. As mentioned earlier when carbs are consumed insulin levels will rise. Now after a workout this can be totally beneficial, but having blood sugar levels and insulin levels high all day is the complete opposite. The higher your insulin levels are constantly,then the more the body will be resistant to its benefits and it will become less effective. This is effectively what happens to people with diabetes. Through bad diet and having blood sugar levels constantly high, they have created a resistance to insulin and therefore it is less effective at doing its job.
The best practice for morning would be to eat things like eggs, chicken, fish etc. Foods that arehigh in protein and good fats, without the presence of carbs. This way the body can deplete glycogen, let blood sugar levels drop a little and keep insulin at optimum operation. The body can also use fat as energy (Ketosis) but it takes a lot longer to breakdown. Despite this, fat provides twice as much energy per gram, so good, healthy fats will keep you more satisfied and also help you drop fat and water and become leaner in a much quicker time.
They are the reasons why it is vital to time carbohydrates right and if you stick to these principles then fat loss should become much easier.
Foot Long Hot Dog
Player Valuation: A packet of pork scratchings
chazzle_dazzle
Player Valuation: £35m
Well trying to lose weight is one thing, trying to lose fat is the important one.
If your trying to lose fat and you're doing any sort of weight training, you will get to a stage when your weight drops (due to fat loss) then sneaks back up (due to muscle gain).
I weigh more now when when i did when i started going the gym
Ashtonian
Banned on request
I may have a look based on feedback then haha
I just don't want my weight to be the main factor, just want it to be the biproduct so to speak. So what i am doing now, although not as extreme, just sticks in the coming months so i automatically eat certain things and go out my way for exercise.
chazzle_dazzle
Player Valuation: £35m
One of my big things that i learned when getting back into some sort of shape was weighing food was more important then weighing myself.
I do everything by eye now but it was frightening the amount of food i completely under estimated i ate
Ashtonian
Banned on request
I have actually been there in my younger days and probably stupidly forgot about that. Think i was down to under 13 stone, 12 and a half then the weight loss stopped more or less. thinking back i now know where it was going. Probably was best shape of my life with gym, swimming and running all week lol
This is just weight loss and better habits i am aiming to do. The exercising of a night is just a kick starter for the first few months,
chazzle_dazzle
Player Valuation: £35m
We've all been there mate - I used to bladder the gym with my mate when i was about 18 (like we all did) then i got my desk job after uni and slowly and surely my belly and arse got bigger. I realised about 5 years ago i needed to do something about it, and started with P90x, then i had a PT, and trained with my mate.
I didn't realise what i was putting into my body though, and everything i was doing nothing was clicking until i sorted nutrition and what i was eating. I was making "noob gains" losing weight and looking a bit toned but nothing dramatic, then i sorted out what i was eating, when i was eating it and it sounds ridiculous but weighing everything i ate (raw) and within 2 months i started seeing better results.
now i look at things and thing protein fats and carbs and a rough weight, luckily i dont need to be as on the ball with weighing things and because i am in pretty decent shape now my diet (i say that even though its not a diet) is pretty relaxed to a point.
l4toffee
Player Valuation: £40m
I just do the cardio at the minute . Been the gym every day for 3 weeks sometimes twice and dropped 10lb which would of been Better if my diet was more strict . I'm going to have to do weights once I've dropped another stone and a half , but only to tone up.
The Cowboy
Player Valuation: £60m
Ooooh kinky!
chazzle_dazzle
Player Valuation: £35m
Should mix it up - you'll be surprised how much you'll burn off doing a heavy weight session. Squats, dead lifts things like that you'll burn calories for days because of the muscles used.
I used to go in and just do cardio - i felt like my body was shrinking away from me, not just fat but muscle too. But saying that, my mate just goes and runs marathons and likes the look he has so its each to their own really mate!
Loads of articles out there that advocate weight training apposed to cardio, but its just what works for you and what you want really.
chazzle_dazzle
Player Valuation: £35m
Oh i knew all about that mate
Not just in but what was coming out too....
hahahaha no that just wrong.
Ashtonian
Banned on request
That is the end game yeah, be able to relax my diet and then go back to be able to eat things that i am avoiding now, knowing full well on a whole my intake is much better for me. As people have advised i am looking at foods a bit closer and trying to work out proteins and stuff for dinner over carbs (after today lol ) but yeah, trying to take all this advice i get and turn it into a working action plan.
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