The belly is getting bigger, time to stop the rot.

[Milltown Row2]

What youse think of this?
http://www.menshealth.com/fitness/six-pack-science/page/2?cm_mmc=Twitter-_-MensHealth-_-Content-Fitness-_-6packscience

A six pack is Myth!! No seriously to get a six pack ya have to give up on booze, sauces and all that good stuff. Ya can have a flat tummy by doing core work in the house and eating properly

[Hardy]

The scales are what cause a lot of people to give up. The body will lose weight when it's ready, if it's ready. It's how you look and feel that is the biggest indicator of health.

Yes. Leave aside the fact that small differences in body weight are swamped by differences in the amount of fluid you're carrying, whether you've been to the toilet, etc. (So it's best to weigh yourself in the same conditions at the same time of day.)

But the best bathroom scales is probably capable of weighing to a tolerance of +/- 0.5% at best at an average adult male weight. The average scales is probably +/-1% at best.

So let's say you're using scales accurate to +/-1% and you weigh yourself today at 14st 4 lbs (200 lbs). Your real weight could be anything from 14-2 (198 lbs) to 14-6 (202 lbs). Lets say it's actually 14-6. You think it's 14-4.

You adhere strictly for a week to a diet designed to lose a pound. In reality, you lose the pound and your real weight at the end of the week is 14-5 (201 lbs). However, when you step on the scales, it will show anything from 14-3 (199 lbs) to 14-7 (203 lbs). Let's say it reads at the top of this range and tells you you're 14-7. Remember you think you were 14-4 last week.

You have actually lost a pound, but the scales is telling you you've gained three pounds. This is when many people say, "Ah f**k it", and give up the diet.

The point is (a) to get the most accurate scales you can afford, (b) not to pay attention to individual weight readings but instead compute a running average (add together your last seven days' weight readings and divide by 7) as this smooths out fluctuations and (c) to compare your weight computed like this over a long term – today compared to this day last month, say - rather than a short one.

[Puckoon]

Just fed two adults and a kid from one chicken breast. That's not natural, our food and where it comes from isn't right these days. The big corporations are ruining everything.

[illdecide]

Just fed two adults and a kid from one chicken breast. That's not natural, our food and where it comes from isn't right these days. The big corporations are ruining everything.

tight hoor

[quit yo jibbajabba]

http://alwyncosgrove.com/2010/01/hierarchy-of-fat-loss/

my gift from me to you all 

follow this guy on fb, a likeable, knowledgeable sort imo; seems to back up what that mens health link says to an extent..

i now am starting on the same journey as a few of yous from tomorrow, just waitin on me double cheeseborger and garlic fries as a last treat 

[Milltown Row2]

I'm going to the gym at 6.30am tomorrow, just to see if it's any better. Anybody done the early shift at the gym? any benefits?

[BennyHarp]

I'm going to the gym at 6.30am tomorrow, just to see if it's any better. Anybody done the early shift at the gym? any benefits?

Been there, makes no difference! But can be worse if you are upsetting your sleeping to get up to go to the gym! Sleep is one if the most important components of getting fit / losing weight and early morning sessions are risky unless they are part of a well planned timetable of exercise. I lost 2 stone in 10 weeks by cutting out all crap food, having a high protein breakfast and training 3 nights during the week and on a Saturday morning at 8.30am doing a mixture of body pump, kettlebells, spinning and running!

[HiMucker]

If you read back you'll see I agree completely regarding alcohol. 

What gut exercises would you suggest?  (was recently reading that doing sit ups will do f**k all only give you herniated discs).

Benny, deadlifts and squats are lethal for the six pack.  They really tighten your core.  And as others have said, press ups, plank, etc. very good too.  You may be getting to your natural weight and you just need to trim the fat so to speak, so ye might not see much differnece on the scales.
Adominal vacuums are a decent thing to do, to pull in and tighten the gut, and ye can do them whenver ye want.  Its basically the thing ye do when a fit bird walks past .  Just hold in for 30 sec bursts while maintaining regular breathing.  Easy thing to add to your regime.

[Sharpshooter12]

I'm going to the gym at 6.30am tomorrow, just to see if it's any better. Anybody done the early shift at the gym? any benefits?

Been there, makes no difference! But can be worse if you are upsetting your sleeping to get up to go to the gym! Sleep is one if the most important components of getting fit / losing weight and early morning sessions are risky unless they are part of a well planned timetable of exercise. I lost 2 stone in 10 weeks by cutting out all crap food, having a high protein breakfast and training 3 nights during the week and on a Saturday morning at 8.30am doing a mixture of body pump, kettlebells, spinning and running!

Its is recommended that you get at least 8 hours of sleep a night, early morning gym sessions do help to fire up your metabolism helping you to burn more calories throughout the day but shouldnt be done at the expense of a good nights sleep and important rest.

[Milltown Row2]

I'm going to the gym at 6.30am tomorrow, just to see if it's any better. Anybody done the early shift at the gym? any benefits?

Been there, makes no difference! But can be worse if you are upsetting your sleeping to get up to go to the gym! Sleep is one if the most important components of getting fit / losing weight and early morning sessions are risky unless they are part of a well planned timetable of exercise. I lost 2 stone in 10 weeks by cutting out all crap food, having a high protein breakfast and training 3 nights during the week and on a Saturday morning at 8.30am doing a mixture of body pump, kettlebells, spinning and running!

Its is recommended that you get at least 8 hours of sleep a night, early morning gym sessions do help to fire up your metabolism helping you to burn more calories throughout the day but shouldnt be done at the expense of a good nights sleep and important rest.

Aye, did the session this morning. Maybe it was the first day back to work that had me restless during the night but I certainly enjoyed the morning session. Was more busy than I expected and I did same routine only quicker sets. Main reason for the early start was the start of the season and I didn't want to lose out on my regular night session at the gym. I can still attend and play games during the week and not miss out

[Sharpshooter12]

just throwing in my suggestions,havent read through the whole thread so apologies if i repeat what has already been said. firstly to lose weight you obv need to burn or expend more calories than you consume. this can be done in 2 ways; 1 is to increase your calorie expenditure and the second is to reduce your calories intake. The first way can be done through a mixture or cardio and weights. high intensity cardio training is generally better than low steady paced training. so try to incorporate sprints into your training or regular bursts on the treadmill,rowing machine, etc. example may be to jog for 30 secs then run has hard as you can for 20-30 sec then repeat, all depends on your fitness levels. hill sprints/cycling also works the body harder so try an do some of them if possible. weight training is also important and should be done along side a cardio program. big compound moves such as squats,deadlifts,bench presses etc are the best moves to do plus bodyweight exercises such as pull ups, press ups and core work (planks,swiss ball exercises) again your ability ere depends on your fitness but often guys carrying weight tend to be able to lift quite big due to the fact there body has being carrying around their heavy frame, flexibility work should be done to help avoid any injuries. with regards a six pack, everyone has one unfortunately it is hiden below a layer of fat, crunches or sit ups wont get you 1, the heavy lifts like squats and the core work will help to strenthen and develop your abs but you need to lose body fat to allow your abs to be seen,(it is suggested body fat of 10% or less is needed to reveal a six pack) so cardio work is very important. with regards calories yes you need to reduce your intake but also consume the right type of foods, avoid sugars in things like fizzy drinks,sweets some yoghurt, avoid saturated fats in things like sauces,ready made sandwiches,ready made pasta salads (a lot of these contain dressings heavy in fat) however do consume good fats in things like brazil nuts and peanut butter. And importantly keep hydrated. it is important to find a balance often people give their diet an extreme make over, cut out all sweets, breads, beer etc lose weight but then find that there diet isnt sustainable in the long run and put the weight back on. allow yourself a treat night or lunch once a week just to keep the cravings away. Thats my take on things anyway, hope it is of use.

[Fear ón Srath Bán]

... allow yourself a treat night or lunch once a week just to keep the cravings away. Thats my take on things anyway, hope it is of use.

Good advice I'd say in that 'pigging out' once a week (to be followed soon thereafter by a day (or days) of the complete reverse -- heavily restricted calories intake) will prevent the body from even thinking about entering a 'starvation mode' phase where muscle will be burned for energy instead of fat; thereby gettng rid of the very thing that will burn the calories (another reason why conventional dieting is next to useless in that the weight loss is muscle loss, not fat loss).

[trueblue1234]

Right another question about something I see popping up again, sauses.

Is the likes of Ragu/ uncle bens (Other sauses are readily available) etc really that bad? In fairness I could russell up a tomato sause handy enough but to be honest I didn't think it would make THAT big a difference from the jars especially considering you might be getting four or five dinners from the one jar.

And I have to say I love a white wine sause on my pasta but wouldn't know where to start to make it from scratch.

And what about a wee squirt of red sause on my poached egg, surely that can't make that big a difference? I have to say I would struggle to eat it without it!!

[Sharpshooter12]

Right another question about something I see popping up again, sauses.

Is the likes of Ragu/ uncle bens (Other sauses are readily available) etc really that bad? In fairness I could russell up a tomato sause handy enough but to be honest I didn't think it would make THAT big a difference from the jars especially considering you might be getting four or five dinners from the one jar.

And I have to say I love a white wine sause on my pasta but wouldn't know where to start to make it from scratch.

And what about a wee squirt of red sause on my poached egg, surely that can't make that big a difference? I have to say I would struggle to eat it without it!!

I think with sauces the issue isnt that you cant have them or should avoid them but rather that like alcohol people dont often realise (and i include myself here) that sauces can contain a higher than expected amount of calories,salt, saturated fat and in some cases sugar. best thing to do is read label and pay particular attention to the amount of calories and saturated fat it contains and obv dont go over board when using them. TBH if you read too much into things you find that almost every food you take has things you should avoid, example is fruit on one hand you need it as part of your five a day yet they contain high amounts of sugar which isnt ideal when trying to lose weight, likewise breakfast cereals are a good soucre of fibre but also can contain lots of sugar, sports drinks are similar. my take on things is if you like a sauce with a pasta or your eggs then go for it, just be careful on the amount you use, at the end of the day there no point following a strict weight loss diet if you arent going to enjoy your food and/or be able to follow such a diet over the long term. Also be carefull of low fat sauces and food in general, while they often contain less calories they have more salt and sugar to add the taste.

[Milltown Row2]

Right another question about something I see popping up again, sauses.

Is the likes of Ragu/ uncle bens (Other sauses are readily available) etc really that bad? In fairness I could russell up a tomato sause handy enough but to be honest I didn't think it would make THAT big a difference from the jars especially considering you might be getting four or five dinners from the one jar.

And I have to say I love a white wine sause on my pasta but wouldn't know where to start to make it from scratch.

And what about a wee squirt of red sause on my poached egg, surely that can't make that big a difference? I have to say I would struggle to eat it without it!!

I've been using Passata, Passata is made from ripe tomatoes that have been puréed and sieved to remove the skin and seeds. It is sold in jars and can be smooth or chunky depending on the sieving. It's great for pasta dishes, and you can spice it up with adding chillies, should you like.