Can you give me an idea of a simple weight training plan to use with a pair of weights (dumbells)? I realise i'll be limited to upper body, but i can do squats and lunges for the legs right?
Its a bit much to ask, but i thought it was worth a try. I appreciate any advice.
Cheers,
I lost my ****-locker and have maintained my weight at a healthy level now since 1997. Back then I tried all the new-fangled diets and exercised my ass off and never lost a pound. Then I read in a sports magazine that I could lose weight by not altering too much WHAT I ate (within reason) but WHEN I ate it.
The simple rules were:
if you're hungry then eat, but obey these rules,
no carbs after lunch (protein only after lunch),
exercise twice per day for at least 30 mins,
no food after 19:00,
eat within 30 mins of exercise,
drink water, lots of water.
The weight started falling off me!
I went from being unfit, lethargic and just under 100kg to fit, energetic and just over 80kg in about three months. I started doing amateur triathlons whilst working in Adelaide, when before I started this regime I could barely wake up without raising a sweat!
To start each day, BEFORE you eat anything, get up, stretch and warm up, then go for a SPRINT around the block, rest a little, then SPRINT again, rest, sprint, rest, sprint until you have expended all the unburnt calories from the day before (i.e. when you cannot run any more, at all!) Some days this was as little as 5-10 mins of hard exercise interspersed with 10-15 mins of walking. Walk home, shower and eat within 30 mins of finishing the exercise. (Remember, no carbs after lunch, so you have to have your energy foods now, so you can burn the calories off during the day.) Steamed whole potato with yoghurt and spring onions with a sprinkle of paprika, or a big bowl of pasta with fresh parsley, garlic and oil (aglio e olio). Yum!
For lunch, balance the carbs and protein e.g. salad sandwich, grilled fish with potato, spag.bol.
Exercise in the afternoon... do whatever you like, but you have to do SOMETHING of medium to high intensity for at least 30 minutes! (I started walking quickly around the block, then built up to jogging, then finally running) Then eat dinner within 30 mins of finishing the activities, remembering, no carbs after lunch! Finding something to replace rice and pasta with for dinner was challenging, but when you realise that steak and three veg, no potato, is nearly all protein with very few carbs then you can eat as much as you want! No food after 19:00.
Within six months from starting, I was running 10km 3 days per week and swimming 3km three days per week. I ran a half marathon and completed three Olympic triathlons. I do a little less exercise now, but I still run once per week and swim 2-3 times per week, but have relaxed a little on the diet, but the weight has stayed off.
It worked for me, but it may not work for everyone. Always seek professional medical advice before starting any diet or exercise regime.
wabbit
P.S. Giving up smoking also helped. It will be ten years since my last cigarette on 22 October 2007.
beer slows down the metabolism also.
Did you know theres a steak in every beer?
Theres carbs in beer! And what time of the day do we drink beer? (mostly)
Stop drinking and you'll lose some weight.
Eat right and you'll lose some weight.
Exercise and you'll lose some weight.
Where's the fun???
Ok forget the beer, but can we drink bourbon with coke zero!
Sure I can. Weight training is always simple to start with. Whats your goal?
What equipment do you have apart from dumbells? maybe a bench? One of those poofy swiss balls? (actually there not poofy at all. Try standing on one doing squats with 40kg on your back. Some swiss balls are rated to 500kg)
And how much weight do you have on your dumbells? Do they have plates on the ends that are interchangeable?
Obviously you'll be limited by the equiptment you have but its a start.
And yes sorry you can do some legs, heaps of excercises can be done with free weights on legs, but leg muscles are obviously stronger (as opposed to any other muscle in the body) so more weight is needed.
Wabbit, Would you say you addicted to exercising? Do you feel... dissapointed if you miss a session?
I used too. Now I feel dissapointed if the beer fridge is empty.
Not to eat a kilo of meat like I just did...If someone is 20% overweight what would you recommend they do, if anything?
There was a time whenI felt like that... it was the time when I was exercising too much.
Too much exercise is not good for you, just as too little exercise is not good for you; that's why its called "too much/little"
wabbit
Well i just want to tone a little and then i'll see where i go if i see results from that. I have a sit up bench i use too. Each DB can hold around 13kg, 6.5on each side.
Cheers,
Lose weight? Easy, dont go on a diet. Change your diet.
Dont worry about all the crappy, low carb, high protein rubbish, low gi etc etc
Eat much less fat. Cut your fat intake per day to less than 30grams. Keep eating everything else you want to, just reduce your fat intake.
Its tough for the first couple of months, and it means no take away.
But after a while, your body will stop craving fatty foods to a large extent.
I lost a hell of a lot in a 12 month period 8 years ago, and have kept it off.
But do everything gradually, and make sure you exercise, walk for at least 45mins per day. More if you can.
This is a slow method, you wont see any change straight away. But it is sustained. A body needs carbs, needs protein, but it doesnt need excess fat.
Just my opinion!
Can you bench that 13kg's easily in each hand? For eg. Can you do 10 reps and feel like you haven't done much work? If so you'll need more weight, and soon... Maybe invest in a barbell and more plates. You'll need more weights anyway... Believe me
Are you familiar with exercise and weight training?
Okay, hardly a sharemarket related thread...
Or is it? I'd be interested to know what peoples theories are on weight loss, because I genuinely believe peoples approach to it may reflect their approach to investing/trading and other things in life.
If someone is 20% overweight what would you recommend they do, if anything?
What do you do, if anything, to lose weight?
I wont give my answer yet as I wanna see what others say first.
And I aint preaching - I drink far too much beer to be skinny myself.
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