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Thread: Getting fit

  1. #11
    Bang!'s Avatar
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    Quote Originally Posted by Teh El Macho
    ^^ What RM said. Food looks good except for the dinner. I'd add to what he said by suggesting brocolli as a "filler".

    Except for breakfast, aim to replace 1/3 to 1/2 of your carbs (pasta, bread, etc) with brocolli, starting 2-3 times a week. You'd be surprised how powerful this little change can be.
    Word. Veggies are veggies, not carbs, IMO.

  2. #12

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    If you're interested in fat loss, I would do some kind of interval training instead of just a pure 2 mile run. That's going to have more aerobic benefits than fat loss benefits, IMO.

    There's tons of good examples of High Intensity Interval Training (HIIT) on the web. Find something that you feel will fit into your schedule.

    I'm also a big believer in weight training for fat loss. A solid weight routine has a lot of HIIT characteristics and having more muscle on you, even if it's under existing fat, will have the benefit of raising your BMR. That means you'll burn more calories during your sedentary job.

  3. #13
    honesty's Avatar
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    Yeh, I used to do a weights and that was much better, will have to see if I can fit 2 weight sessions in a week at some point!

  4. #14

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    I have Porridge for Breakfast plus 2 slices of toast and 1 cup of tea (small sugar).

    How're you getting on at that Circuit training ? (you'll thank me, oh yes you will).

    Cheers

  5. #15
    honesty's Avatar
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    Porridge is definitely the best, though I like something like shredded wheat or muesli when its hot.

    Looking into circuit training so will see whats available around here!

  6. #16
    rw4th's Avatar
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    Quote Originally Posted by honesty
    Ideas on protein snacks would be helpful as well. Ta!
    I added 3 Carb BioX ready-to-drink protein shakes. I take one in the afternoon with my snack (when I'm in a rush it is my afternoon snack). They taste ok, are low in calories, and deliver 30g of protein.
    <insert witty comment>

  7. #17
    honesty's Avatar
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    Training going well at the moment. Altered my diet to match suggestions, more cals at breakfast less at night, more protein etc. its all listed below, but having gone through tomorrows food I'm still only getting 100g of protein, which is no where near the figure I need to be if I want to hit 1g a pound. Other than protein supplements, is there anything else I can look at?

    So tomorrows food:
    Breakfast: 2 shredded wheats with raisins and a sliced up nectarine, 1 soft boiled egg and 2 slices of toast and marmite, normal tea, glass of orange juice.
    elevenses: banana and a fruit yoghurt and green tea
    Lunch: turkey salad, and a peperami, green tea
    afternoon snack: banana and peanuts, green tea
    dinner: salmon, couscous and brocolli, normal tea
    supper: cocktail sausages and a plum.

  8. #18

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    On the subject of broccoli - is this steamed broccoli, or fresh? It would matter to the extent that steaming them would lessen the starch or other complex sugar percentage, but what about what is lost in the cooking process? Obviously not the iron, which was the initial reason for my want to start eating a lot more of it, but I am curious about the other attributes.

    G-pie

  9. #19
    Cullion's Avatar
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    Go easy on these fatty processed meats like sausages and ham. If getting to a gym is a struggle for you then you can start getting some strength and muscle development benefits from doing bodyweight things like pushups and chinups at home.
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  10. #20

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    Quote Originally Posted by Cullion
    Go easy on these fatty processed meats like sausages and ham. If getting to a gym is a struggle for you then you can start getting some strength and muscle development benefits from doing bodyweight things like pushups and chinups at home.
    Agreed.

    Press Ups. That's the ticket. And in so many varieties. Narrow-arm, Wide-Arm, Eccentric (one hand to the side, the other above the Head - describes a Right Angle), Hindu-Kung Gu (where drop down and forward so your Belly scrapes the floor and Head comes up and then you invert so being under tension all through the movement).

    Press Ups with your head raised on a bench so all weight comes forward and down onto your Shoulders.

    Full length Press Ups, 3/4 Press Ups. Box Press Ups. Every one a strength builder.

    Pull Ups. Killer. Well, they kill me.

    Tricep dips. To make then easy, feet close to you, to make them harder, extend legs away from you.

    It reminds me to do more of these myself now my Shoulder is better.

    Cheers

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