Increase in weight

[Farrell]

I am usually around the 12.5 stone mark, however, I have ballooned to 14 over the past five months.

Inactivity is the main problem as I am not really overeating a lot.

The trouble is, with outside temps in the high forties, it's almost impossible to get out and run. There are hotel gyms but I can't seem to get used to that type of exercise.

Any suggestions?

[Saab Dastard]

There are hotel gyms but I can't seem to get used to that type of exercise.

Get used to it! Get an ipod (I think that's what they are called) for entertainment.

I found that 45 minutes on a treadmill and 20 minutes on a cycling machine every day had a beneficial effect while I was on holiday in the Caribbean recently (very 'ot, very 'umid, very all-inclusive). The gym was airconditioned, thankfully. If there had been a rowing machine I'd have used that as well / instead.

Otherwise swim 1 Km in the pool (that's 40 lengths of a 25m pool).

It does help to do any and all stomach muscle exercises, whether in the gym or not. Helps your back AND your figure. :)

I'm trying to get back to 12 stone (76 Kg) from the giddy heights of 15.5 (100 Kg)! :O I reckon it will take over a year of walking 4-5 miles a day. But I have already lost nearly 2 Kg in the last month. So that's a start.

SD

[gingernut]

Eat less or do more. Unfortunately, it's that simple.

Exercise that you enjoy has to be the key. Swimming sounds a pretty good idea in your current climate, but watch that you don't dehydrate. Being surroungded by all that water can sometimes fool you.

40 lengths seems a good target- if it makes you sweaty, pant and a bit breathless, for 20-30 minutes, then you will be burning some calories.

I'd be a little cautious trying to reach your target immediately, 'specially if your a bit out of condition.

Try

2x25m
rest
4x25m
rest
6x25m
rest
4x25m
rest
2x25m
finish

for your first attempts, build it up as your stamina increases. (2-4-6-8-6-4-2), add a 10 in the middle if your up for it, go back to the original warm up on an off day.

This routine isn't built on science, only experience, but it seems to give you that post exercise buzz, without completely knackering you.

Avoid the post swim Chicken Tikka Masala washed down with Cobra beer though:)

[VH-MLE]

I regularly used to walk 45-50 minutes every morning, however following the passing of my wife several months ago, I purchased a treadmill - we have 3 kids in the 5-11 year bracket so I can no longer go for my morning walks like I used to but the treadmill more than compensates for this as I can use it rain, hail or shine.
From a dietry perspective, I eat fruit and low calorie yoghurt for breakfast and usually have tuna in springwater with an avocado for lunch and have a "normal" if not somewhat large evening meal. I review the fat content of what I eat but am not over the top about it. We have takeaway every Friday night which generally constitutes fish and chips or McDonalds (plus I drink too much) and the occasional cooked chook but this in the overall perspective of things is OK in my view.
My weight has remained constant (72-74kg) which is in the proper weight range for my height (BMI wise). Cholesterol too is always under 5.0 with the "good" and "bad" values in the right range.
Losing weight is relatively easy but you need to be disciplined with diet and exercise.

One last thing, I have established that eating too many biscuits is very detrimental to weight (and cholesterol) due to the high fat content so if you find that you eat too many of them try and cut back a bit. At the end of the day I am no angel but I am very aware of the importance of a reasonably balanaced diet and a reasonable level of exercise.

Regards.

VH-MLE

[Cactus99]

Sorry to jump in on the thread but rather than start a new one, I thought it maybe more appropriate here.

With an ever expanding waist line, I was wondering what would be the most effective method of getting rid of the old "beer gut"? I have a fairly healthy diet and do not drink that much.

Other than the above mention solutions, I would welcome any other ideas/ activities/ suggestions.

Cheers:ok:

[Bob the Doc]

As Gingernut says, it's just a matter of calories in, calories out. To lose weight, you either eat fewer calories or exercise (and therefore burn) more.

From memory, running is about the most efficient way of burning calories in calories burnt per unit time but personally I can't stand it. Something to do with the scenery changing too slowly I suppose!

Cycling and swimming are good exercise generally and have the advantage that there is minimal impact on the joints so very suitable for both those with pre-existing injuries and those whose generosity of proportion make running rather painful.

All the above have the advantage that you don't need any specialist equipment, nor do you need to join an expensive health club.

The secret is to find something that you enjoy doing and do it regularly. Personally, I find the motivation is more lacking than the will and arranging to do some exercise with a mate (who will then get pissed off if you stand them up!) is a good motivator. Generally anything that gets your heart rate up for at least 20 minutes (yes, even that!!) is going to be burning calories. The longer that you are at a raised heart rate, the more calories you will burn. Make sure you don't exceed your aerobic threshold which is generally taken to be 80% of your max heart rate. This is in turn given by 220 minus your age in completed years. Therefore at age 33 (me), my max rate is 187bpm with my aerobic threshold at 150bpm. Anything higher than that and you are going to start producing more lactic acid than you can get rid of and fatigue rapidly.

Hope that helps

Bob

[gingernut]

and those whose generosity of proportion

:ok: fantastic, one for the memory banks, I'll keep it on hold for when I really want to say "Fat B8stard""

[slim_slag]

Suspect it's a bit more complex than (total calories in ) minus (total calories out). Glycaemic index and glycaemic load are probably quite important to weight, this has certainly been shown in rats and most likely works the same way in humans too. More work needed of course. One suspects that the increase in fatties and nasty lipids in the population has a lot to do with the makeup of the muck we now eat, and not neccessarily the calorific intake. Exercise is very important as it probably makes your insulin response to these unhealthy carbs a little better. And it's good for you too.

So for Farrell, off the top of my head, diet....

Prepare your own food.

Avoid saturated fats.

No added salt.

Reduce (do not eliminate) potato/rice/pasta/bread.

Oily fish couple or more times a week.

Maximise green veg, fill your plate and stomach with these.

Nice glass of red wine with a slice of cheese before you go to bed. Don't worry about the saturated fats in the cheese, one has to have some vices.

Watch weight fall off.

[Saab Dastard]

Other than the above mention solutions, I would welcome any other ideas/ activities/ suggestions.

And I was going to suggest liposuction :}

SD

[IRRenewal]

Otherwise swim 1 Km in the pool (that's 40 lengths of a 25m pool).
Nah, swimming doesn't help. Just look at the average pool, it's always full of fat people. Must be something in the water that causes that...............:}

[Farrell]

Thanks folks! :)