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  1. #26
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    Quote Originally Posted by Marmite the Dog View Post
    Quote Originally Posted by terry57
    Looking at those little brown stunner's is brilliant for the horn.
    Most of the chicks at gyms are a pasty-white colour in Bangkok.
    Not at the gym I go to!

  2. #27
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    Quote Originally Posted by chitown View Post
    Quote Originally Posted by Smeg View Post
    Don't eat carbs in the evening, and nothing after 6pm.

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    Quite the myth. Next someone will say it is better to wake up and go jogging on an empty stomach.
    I'm speaking from years of personal experience only. It works for me, but you seem to want to say it is only a myth.

    Jogging an an empty stomach is good if your goal is pure weight loss, but you'll burn as much muscle as you do fat hence it isn't advisable.

    Eating a can of tuna for breakfast an hour before the run works well for me.

  3. #28
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    Quote Originally Posted by Smeg View Post


    Don't eat carbs in the evening, and nothing after 6pm.

    Sorted
    That's insane - nothing after 6pm? I guess it depends on what time you go to bed. I go to the gym straight after work, spend about 2 hours there, so when I get home it's about 7 and I eat straightaway. Usually a toasted sandwich and some fruit sorts me out. I go to bed around 11, so I don't eat anything after 8pm. Weighed myself yesterday - 21 pounds lost and counting.
    "Fuck off. And take your stupid cult with you."

    -Scarlett Johansson to Tom Cruise

  4. #29
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    Quote Originally Posted by Smeg View Post
    Quote Originally Posted by chitown View Post
    Quote Originally Posted by Smeg View Post
    Don't eat carbs in the evening, and nothing after 6pm.

    Sorted
    Quite the myth. Next someone will say it is better to wake up and go jogging on an empty stomach.
    I'm speaking from years of personal experience only. It works for me, but you seem to want to say it is only a myth.

    Jogging an an empty stomach is good if your goal is pure weight loss, but you'll burn as much muscle as you do fat hence it isn't advisable.

    Eating a can of tuna for breakfast an hour before the run works well for me.
    Yes Smeg, but you can't pin a universal standard towards such things. Everyone is different and metabolic systems differ as well. Daily activity is fine...but for the most part diet is premiere.

  5. #30
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    Quote Originally Posted by melvbot View Post
    Quote Originally Posted by Smeg View Post
    Don't eat carbs in the evening, and nothing after 6pm.

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    Why cant you eat anything after 6pm?
    You turn into a Gremlin, I think..

    Just buy a Bullworker and take the dog for long walks.

  6. #31
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    Quote Originally Posted by Smeg View Post
    ^^It depends on what time you sleep, but it helps to avoid getting fat because you digest food whilst you sleep but use very few calories, so most of the calories you digest turns straight into fat (unlike during the day where you use the calories as you digest them).
    Surely it would depend on the type of food for that to be true. If you ate a chocolate cake, 10 Snickers bars and a litre of ice cream maybe so but what if you were eating a salad or fruit? How can that be turned to fat?

  7. #32
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    Its all about calories. You eat more than you need you get fatter. You eat less than you need you get skinnier.

  8. #33
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    Quote Originally Posted by Smeg
    Don't eat carbs in the evening, and nothing after 6pm.
    That's me fucked, I get up at 2pm most days.

  9. #34
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    Quote Originally Posted by chitown View Post
    Its all about calories. You eat more than you need you get fatter. You eat less than you need you get skinnier.
    It is if you are a simpleton.

    In fact it is all about using diet to improve your BMI. Consume more calories than you use and you'll put on fat (not spread over a 24 -hour period, but more like a 4-hour period) Use more calories than you consume and you'll burn up fat AND muscle. The key is therefore to

    1) Avoid putting on fat
    2) Try to maximise the ratio of fat to muscle burned when losing weight
    3) Use weights to build/maintain muscle mass and burn calories even when resting

    The way to avoid putting on fat is to try to ensure that you use calories as you digest them. Overnight is obviously not a good time to ensure that this is happening

    The way to burn more fat than muscle is to ensure that you are digesting more protein than fat at times of exercise (the body will use the protein you are digesting it rather than stripping it from your muscles)

  10. #35
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    ^Yep. This is why I don't only do cardio - working the upper body with weights is also important. As far as protein goes, fish is probably the best protein you can digest. Tuna is usually a good choice - but get it in spring water, not nasty oil.

  11. #36
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    Quote Originally Posted by Smeg View Post
    Quote Originally Posted by chitown View Post
    Its all about calories. You eat more than you need you get fatter. You eat less than you need you get skinnier.
    It is if you are a simpleton.

    In fact it is all about using diet to improve your BMI. Consume more calories than you use and you'll put on fat (not spread over a 24 -hour period, but more like a 4-hour period) Use more calories than you consume and you'll burn up fat AND muscle. The key is therefore to

    1) Avoid putting on fat
    2) Try to maximise the ratio of fat to muscle burned when losing weight
    3) Use weights to build/maintain muscle mass and burn calories even when resting

    The way to avoid putting on fat is to try to ensure that you use calories as you digest them. Overnight is obviously not a good time to ensure that this is happening

    The way to burn more fat than muscle is to ensure that you are digesting more protein than fat at times of exercise (the body will use the protein you are digesting it rather than stripping it from your muscles)
    You have me confused here Smeg, lots of high level sports people have a hard morning training session before breakfast/first meal, I had the notion that you transform body fat into energy for your muscles, I would have thought that the problem of taking away from your muscles would only happen if you are in a state where there is no body fat to take energy from any more, what you say sounds to me like more of a body builder problem where there is no bodyfat the body can transform into energy, dont get me wrong I am no expert but I have never heard that normal people using their muscles would get weaker?? even on an empty stomac.??

  12. #37
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    Quote Originally Posted by larvidchr
    You have me confused here Smeg, lots of high level sports people have a hard morning training session before breakfast/first meal, I had the notion that you transform body fat into energy for your muscles, I would have thought that the problem of taking away from your muscles would only happen if you are in a state where there is no body fat to take energy from any more, what you say sounds to me like more of a body builder problem where there is no bodyfat the body can transform into energy, dont get me wrong I am no expert but I have never heard that normal people using their muscles would get weaker?? even on an empty stomac.??
    smegs about right
    you cant directly turn fat into muscle, they are completely different processes
    also because body fat is a survival mechanism, your body prefers to use muscle
    the more muscle you have, the more calories you burn, or can eat

    if you are just concerned about losing weight, then by all means run on empty, but unfortunately, and this is where the problem rises, some weight will be muscle mass and your bmr goes down

    ther's a lot of arguing over total calories in, time you eat calories etc.
    really it depends on the individual
    try it and see what works for you is probably the best, ratrher than worrying about it and doing nothing, as i often prevarocate too much meself
    we won it at wemberlee
    we on it in gay paree...

  13. #38
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    Quote Originally Posted by reinvented View Post
    Quote Originally Posted by larvidchr
    You have me confused here Smeg, lots of high level sports people have a hard morning training session before breakfast/first meal, I had the notion that you transform body fat into energy for your muscles, I would have thought that the problem of taking away from your muscles would only happen if you are in a state where there is no body fat to take energy from any more, what you say sounds to me like more of a body builder problem where there is no bodyfat the body can transform into energy, dont get me wrong I am no expert but I have never heard that normal people using their muscles would get weaker?? even on an empty stomac.??
    smegs about right
    you cant directly turn fat into muscle, they are completely different processes
    also because body fat is a survival mechanism, your body prefers to use muscle
    the more muscle you have, the more calories you burn, or can eat

    if you are just concerned about losing weight, then by all means run on empty, but unfortunately, and this is where the problem rises, some weight will be muscle mass and your bmr goes down

    ther's a lot of arguing over total calories in, time you eat calories etc.
    really it depends on the individual
    try it and see what works for you is probably the best, ratrher than worrying about it and doing nothing, as i often prevarocate too much meself
    Ok. thanks for clearing that up for me

  14. #39
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    Wow there is so much bad advice being banded about on here!

    OP can you give some information on your body type. Height, weight, build etc so we can understand better what were talking about here.

    Also could you try and think about, and define your goals. Are you looking for cardio fitness. Being able to compete in sport, run marathons, take up triathlons etc or are you looking for more of a physique benefit?? If its the physique you're after what is it? Brad Pit in Fight Club or Sly in Rambo??? (I know ambitious but everyone has ambitions and most are way over the top initially!)

    I'm moving to Thaliand next month so was hoping to get some ideas about Gyms and the availability of them in the South around Krabi / Ao Nang if anyone has any knowledge that would be great.

    In the meantime OP I'd strongly recommend ignoring quite a lot of what has been posted here. There are some valid points but a whole lot of random myths from people who haven't even asked the most basic of questions. Everybody is individual and everyone has their own specific goals / obstacles. If you went to a gym and without even being asked your goals, you watch the guy giving you your programme give the exact same one to a 10 stone 16 year old looking at entering Mr Universe, and a 30 stone 40 year old who needed to lose weight due to a medical condition you'd be kinda concerned that this wasn;t exactly the best advice right.... well same thing here!

    Your diet is BY FAR the most important part of any exercise routine. There is plenty of decent information out there on google. Check out Neil McTaggerts information to start with and go from there. Obviously going to be different alternatives in Thailand. As far as supplements go not sure of availability but getting protein into your system is important, CLA (Conjugated linoleic acid) aids in the absorbsion of Protein into your system. We get a lot less of it these days from its natural sources like Steaks as Cow's in the west are fed on processed grains rather than grass. Therefore even eating clean red, unprocessed meat is less good these days than say 10 years ago.

    To answer some of your specific points:

    * I plan to start off jogging given my conditon what kind distances should I run and how should I monitor my progress?

    I personally wouldn't start with jogging. As has been said your joints won't know whats hit them. Also solid state cardio is proven to be less effective at increasing cardio than interval sprints or Tabata style training. I would go with a low impact cardio to start with. I personally prefer to swim or use a cross trainer but i guess in Thailand cross trainers are going to be harder to find so it'll just have to be the pool. If you really feel the need to jog, again just build it up slowly, Run, Walk, Run, Walk increasing the time spent running and then decreasing the recovery walking time. You will be easily able to monitor your progress by what the intervals are as you move up.

    * Where can I get some decent multi-purpose trainers?
    If you're anywhere near London I'd recommend a few places. Lillywhites in Picadilly Circus has a good section on the top floor and they do a free gate analysis. You'll be amazed at how much better you feel running on the right soles! Also Lillywhites is ridiculously cheap for most things! If not there are some good specialist shops like Tri and Run which you can find online.

    * I've never been to a gym before. Which offer the best per session rates. Is it easy to join university gyms?

    Sorry thats what brought me here in the first place!


    * How can I keep myself motivated and check progress made.

    Get a plan and stick to it! Make a diary and record how you did, weights lifted, reps, distances covered etc etc. You can also use this to record your daily diet. Another recommendation would be to get yourself down to your kecks and set the self timer on the camera. A picture speaks a thousand words but due to the timescales involved it is hard to notice the slow differences over time. Its much easier to take a picture before you start standing front on the camera and one from the side. You can then take another in a months time. Put the original and new one side by side and you will see your gains! That is good motivation as its inspirational.


    * Should I try and draw up somekind of plan ?

    Yes definitely. You need a workout routine and also a list of goals. Be realistic! Set the goalss then get a plan that gives you milestones in order to achieve them and maintain your progress. Keep reaching all your smaller goals, you will be far more likely to follow through your entire plan.


    * What websites should I be reading?

    T-nation and menshealth.co.uk are mines of really good information.
    beginnertriathlete.com
    I know you're not planning on competing in a Tri just yet but this gives a details 11 week fitness programme for complete beginners to be able to gain a good enough level to take on a mini triathlon. Good information about interval work and how best to start out.
    squidoo.com/tabatatraining
    Really trying to find this inspirational blog an american guy did which showed him starting out as really unfit skinny dude that just went at it relogiusly, a year later his physique was so much better, after 2 he was in incredible shape. he took pictures every week and looking at the changes over time is really motivational. if i find it i will post it up.



    * Are there any safe non-steriod medication I could use to quicken any improvements

    As I said, Protein and CLA are important. Most supplements are expensive so be sure you know what youre after. Checking out the Nutrition section on MH would be a good place to go and so would your GP.


    * Has anyone else started from sctach like me?
    Everyone!! Its more a question of how many times.....

    * How many months would it be before I began to notice some benefits?

    Really depends on your current level of fitness, goals and how serious you take it. You WILL NOT go from being a Stella swilling behemoth to a 6 pack in a few weeks but you should see and feel improvements from day 1. You'll definitely feel it on day 2 but thats called DOMS and only serves to let you know you've done some work!

    * Any tips on keeping motivated
    already covered


    So get your ideas in order, get back with your goals, the information about your current situation and I'll try and help with more specific help.

  15. #40
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    Quote Originally Posted by Marmite the Dog View Post
    Another thing to consider, especially as going to the gym is probably the most boring thing in the world, is to join a local footy or rugby team; even if it's just for the training, as it's fun and there's a few good blokes there too (well, at the rugby there are).

    The downside is the 6 hours of drinking afterwards, but you can always skip that.
    How can you skip the drinking?

    I miss that out by going to the gym.
    What I found to keep me motivated is having a training partner.

  16. #41
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    ^Drinking is the thing keeping me down. I've definitely lost weight, but still have the beer belly. It was easier in Korea where all the beer is complete shite, and most of the time it was too fucking cold to go out anyway. Not so easy here.

  17. #42
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    I don't know if it has been mentioned here already or not, but have you considered joining a Muay Thai camp?

    I spent only a week at one just to try things out, and it was some of the best exercise I've ever done. You also learn things, while conditioning your body. I highly recommend looking in to it.

  18. #43
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    Drawing up a plan would be good, But perhaps not initialy. You don't want to draw up a plan that will deflate you because you can't stick to it or cope with such a pace.
    But what i would suggest is that you list down the activities that you enjoy doing.

    The poster above me mentioned a Muay Thai Camp, I would highly recommend you do such a thing, As the Trainers will assess your level of fitness, And encourage you to join in with there mandatory running sessions. And my experience with the Muay Thai Camps in thailand are more so than not equiped with a gym's that accomodate equipment to condition your body to the way you want it.

    Motivation, Thats a bugger of a word things that motivate me won't necessarily motivate you, But i like to be pushed and in order for me to push my self i like to be in competion, So running alone i hate to do, You should try and find a training partner at any level. Also eat well don't eat less just eat healthier, For instance i have a bad food day saturday, Where i'll have a mcdonalds or what ever followed by a svensons.

    If your doing more exercise than what your doing now, You'll see improvements within the first week. You'll see your endurance certainly increase considerably quicker than you'll see muscle tone.

  19. #44
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    Quote Originally Posted by terry57 View Post
    Considering you have let your fitness go completely you need to ease yourself back into it slowly and not go hard or you will probably give it a miss altogether if you lack motivation.


    1 : Fuck running in the early stages as its too hard. you'll do yourself muscle and tendon damage as your body ain't up to it, your then fuked anyway so forget it.

    Every day walk for an hour until you feel better about the exercise gig and increase it from there, build your fitness slowly and walk in an interesting area listening to mp3 player.

    2 : Spend 3000 baht and buy top quality sport shoes, very important point.

    3 : Join a gym that has good equipment and lovely women to look at as this will motivate you, its a social scene as well, could possibly pull a shag or two.

    4 : Don't try and be a hero, go for light weights and more reps until your body starts to respond.

    The most important thing to being fit and healthy is to maintain exercise over a prolonged period and not expect quick results.

    Quick results through going hard means that when you stop you go back to where you were just as quick.

    Go slow and make things enjoyable, gain your fitness and body shape slowly, be consistent and turn it into a life style.

    Reward yourself with a few beers every now and then, mans not a camel.

    Good luck.

    And one more thing : get rid of that fucking pearl necklace, your hair does look lovely though.
    I second everything said here.....start slowly to build tendon strength. And running really is hard on the body, so start with other exercise or fast walking.

  20. #45
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    So Mad Dog did you ever get it together ?

  21. #46
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    Oops. I just checked and he hasn't posted here since Feb! He used to be a bigtime poster back then. Maybe getting rid of the online activity was part of the health move.

  22. #47
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    Quote Originally Posted by PaulBunyon
    Maybe getting rid of the online activity was part of the health move.
    Not a bad idea.

    I set my alarm for 7am and took a walk along the beach. I intend to do this every day from now, but we shall see.

  23. #48
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    Great idea Marmite. The cool weather right now in Thailand is invigorating. There's no better time for the cold weather animals of Europe to get active here. Now only if I can get away from this darn online crap!

  24. #49
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    Quote Originally Posted by PaulBunyon
    Now only if I can get away from this darn online crap!
    Errr, indeed. Is that the time..?

  25. #50
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    how much time: i would say , the rest of your life while you can still do exercise.
    9 months to get the feeling that you are on top of the world.
    watch what you eat and drink
    push the limit every time but not too much, when exercising.
    and if one day or 2 days you feel lazy then ok be lazy.
    need to listen to your body sometimes.

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