The transformation. Hopefully a motivational thread

[AntRobertson]

Maybe I'm talking about reducing the sort of fat that hangs around my waist.

You may already be aware but for the benefit of those that aren't you can't spot lose / reduce fat from certain areas. That's a very persistent myth.

It's genetic too. Some people just hold fat in certain areas.

[Cujo]

Interesting. When I'm running, more jogging I suppose, I like to break into a sprint like I'm running for the bus for 100 meters every now and then.

[Switch]

Interesting. When I'm running, more jogging I suppose, I like to break into a sprint like I'm running for the bus for 100 meters every now and then.

That’s known as Fartlek or interval training. Most athletes do it to improve endurance and finishing speed for racing.

[somtamslap]

Or to improve their maximal steady state lactate threshold but let's not get bogged down in the science.

[Luigi]

It's genetic too. Some people just hold fat in certain areas.

Interesting.

We're roughly the same height and weight, judging by your pics you naturally hold more weight in your arms, where as I naturally hold it on me gut.





Ya fooker.

[Cujo]

We're roughly the same height and weight, judging by your pics you naturally hold more weight in your arms, where as I naturally hold it on me gut.





Ya fooker.

Wife says it's the baby arm holding an apple that carries the weight.

[thaiguzzi]

OP - well done.
Impressive.
Me, 6' 3" or 193 cms.
Moved here in 2003 aged 43.
Weighed 85 kgs like i had all my unhealthy party animal life.
Gradually over 12-15 years built that up to 95 kgs. Still ok for my height and build.
A couple of years ago stopped smoking and ballooned to my current 112-115 kgs.
Always been a 2 meal a day man avoiding any sort of breakfast (coffee and cigarettes for 30 odd years) and eat what i want and like my 2 large Changs EVERY late afternoon at the end of the day.
Gotta change something.
Gotta lose 15-20 kgs.
Good thread. Thanx.

[Mendip]

^ Sounds familiar...

I stopped smoking in 2003 and it was definitely a turning point in my weight. I was mid thirties at the time and a very heavy smoker. Still occasionally dream about smoking even now, 16 years later.

The hardest thing for me to change will be my couple of late afternoon large Leos. Every day.

[Latindancer]

Best transformation I have seen for a long time. Must have taken a lot of willpower.

He's still the occasional cnut though.

(to Taxexile)

Fuck off you tedious turd.

[Luigi]

The hardest thing for me to change will be my couple of late afternoon large Leos. Every day.

Although it might be a bit hot, go out for a walk at that time of day. Arrive back just in time for dinner.

The routine change will soon feel natural and you'll feel much happier and healthier.

[AntRobertson]

Another random thought... But I do kinda disagree with putting too much focus on the scale also. Clearly weight is important but composition is importanterer.

Firstly because weight loss isn't a linear process. You can be doing everything correctly and consistently and one week you can lose 1kg, the next 0.5kg, the following 2kg, and then the one following that even gain 0.5kg back. It's all over the shop so focusing on the numbers can be misleading and disheartening particularly for people just starting out. If they have a lot of excess weight it comes off very quickly at first but then tapers and even plateaus and that can be a mind-fuck and lead to ill-advised things like dropping to poverty calories.

And also because there is such a thing as bad weight loss -- i.e. if you're losing significant amounts of muscle along with fat. The goal should be to lose fat and preserve as much muscle mass as possible during the process so that's where slow and steady wins the race. That's where composition comes in: weigh yourself daily yes (at the same time and under the same conditions) but also take body-fat measurements daily or weekly to see the trend.

Cheap pair of calipers or those digital things will do. Truth is neither are particularly accurate but as long as they are consistently inaccurate that's all that matters, you'll still see a trend and know if you're losing weight too quickly / muscle mass.

[Neverna]

Although it might be a bit hot, go out for a walk at that time of day. Arrive back just in time for dinner.

The routine change will soon feel natural and you'll feel much happier and healthier.

Exactly the right thing to do.

Go to Bungtalua water park in Korat and walk around the lake with the others who want to get or stay fit. It is 3.166 km all the way around (that's a touch under 2 miles). Once that becomes easy, you can go round twice.

[Bettyboo]

Another random thought... But I do kinda disagree with putting too much focus on the scale also. Clearly weight is important but composition is importanterer.

Firstly because weight loss isn't a linear process. You can be doing everything correctly and consistently and one week you can lose 1kg, the next 0.5kg, the following 2kg, and then the one following that even gain 0.5kg back. It's all over the shop so focusing on the numbers can be misleading and disheartening particularly for people just starting out. If they have a lot of excess weight it comes off very quickly at first but then tapers and even plateaus and that can be a mind-fuck and lead to ill-advised things like dropping to poverty calories.

And also because there is such a thing as bad weight loss -- i.e. if you're losing significant amounts of muscle along with fat. The goal should be to lose fat and preserve as much muscle mass as possible during the process so that's where slow and steady wins the race. That's where composition comes in: weigh yourself daily yes (at the same time and under the same conditions) but also take body-fat measurements daily or weekly to see the trend.

Cheap pair of calipers or those digital things will do. Truth is neither are particularly accurate but as long as they are consistently inaccurate that's all that matters, you'll still see a trend and know if you're losing weight too quickly / muscle mass.

Everyone is different, but people have to get to know their own bodies and what works for them - at our ages, we should be well on the way to knowing by now...

You're right that you don't have to follow the scale and that weight loss isn't linear (after about 2 months of getting fit, I hit the gym harder then gain a bit of weight that month in upper body mass/muscle). I find the scales works for me during the first couple of months where losing the majority of weight is due to lifestyle changes; eating more healthily, regular exercise, better sleep patterns.

Also, doctors charts of weight are nonsense, so trust yourself. I can reach 5'9 on tiptoe (if the wife holds me up a bit) and a good weight for me is 80kgs; maybe if I did sport at the highest level I'm currently able, I'd be down to 78kgs, but that's it - at 15, sprinting and playing football to a high level, very fit, my weight was around 76kgs, and even then doctors told me I was far too heavy for my weight despite the fact that I was the fittest kid in the school; and I'm not a particularly big build...

A lot of good advice on here, but weight loss/lifestyle change still involves self-analysis and critique.

I'm 50 in April, so I reckon that if I get myself in good shape now, not a fitness fanatic, just reasonable body shape and lifestyle choices, then my body is more likely to hold up to retirement and old age. Plus, it's not gonna get any easier - maintaining weight will be difficult enough as we age; exercising when our knees are shot and we're struggling with body pains just won't be an option...

[Luigi]

Exactly the right thing to do.

Go to Bungtalua water park in Korat and walk around the lake with the others who want to get or stay fit. It is 3.166 km all the way around (that's a touch under 2 miles). Once that becomes easy, you can go round twice.

That's how I started, at AO's park in Nonthaburi. 2km circuit.

Went from 1 lap, to 2, to 5 laps pretty quickly. Though usually stuck at around 6 or 8 km. It's a great feeling walking around a lake and seeing 10km distance on your tracker. Not to mention the pert bottoms of the young lady joggers as you stroll around.

Mon-Friday, it's a nice healthy routine.

[Dillinger]

What a great thread Cujo and inspiration to get off one's arse.

Ive had enough of my fatsuit now and getting ribbed about my moobs(mmmm ribs)
Looking at photos from this weekend, my face has gone the shape of a football and I'm ready for a lifestyle change now especially after some of the comments on this thread. Some of us are highly sensitive about our weight and being referred to as a large herbivorous smelly aquatic mammal.

Right some questions below?

I cut out the beer and pretty much all other carbs.
No bread, rice, pasta,spuds, cake or biscuits, not that I've ever eaten much of that anyway.
Coke zero or diet sprite if I wanted a softdrink.
Spinach, salad, chicken breast, cauliflower, broccoli, eggs cheese and avocado pretty much made up my diet.
No breakfast, chicken salad for lunch and dinner. No mayonnaise,
Olive oil and vinegar dressing.
Sugar is the enemy.

Hmm no breakfast? And no fruit apart from avocado?
I guess most are full of sugar anyway but wont i get scurvy?

Cheese and no bread? Can i just take big bites out of it?

Sex life improvement? Care to elaborate?

And where do you find the energy and inclination to get out of bed with that diet?

tia

[Latindancer]

AO's park in Nonthaburi.

Hmmmm....missiles locked on target.....

Dopey old peanut-brained foreigner sensors "on".

[Cujo]

What a great thread Cujo and inspiration to get off one's arse.

Ive had enough of my fatsuit now and getting ribbed about my moobs(mmmm ribs)
Looking at photos from this weekend, my face has gone the shape of a football and I'm ready for a lifestyle change now especially after some of the comments on this thread. Some of us are highly sensitive about our weight and being referred to as a large herbivorous smelly aquatic mammal.

Right some questions below?



Hmm no breakfast? And no fruit apart from avocado?
I guess most are full of sugar anyway but wont i get scurvy?

Cheese and no bread? Can i just take big bites out of it?

Sex life improvement? Care to elaborate?

And where do you find the energy and inclination to get out of bed with that diet?

tia

Here's what works for me.
You can have the odd piece of fruit but stay away from Bananas.
Eggs good, chicken breast good. If you're going to eat breakfast avoid the usual cereal, toast etc.. fry up some spinach and egg with a little garlic and pepper.
The point is to avoid carbs.
I'm not so strict now (though I do need to lose a couple more kilos) but when I was fully in lose weight mode I tried to keep the carbs to a maximum of 20 grams net a day.
Once you go into ketosis, where the body is using fat for energy rather than carbs you will have more energy and the weight just falls off. You need to make it like a hobby.
Google keto diet.
You get your macronutrient by eating lots of leafy green vegetables, broccoli, cauliflower etc but stay away from starchy root vegetables. Potatoes etc.
Cheese is good for snacks. Roast some chicken breasts for snacks.
A slice of chicken breast wrapped in a lettuce leaf is nice.
Avocados are a good source of healthy fats, as is olive oil.
Research the keto diet. It works, and quick.
Look into why and how it works.
Some people consider it unhealthy because it's high fat but I left out the high fat component. Point is eating meat won't disrupt the weight loss.
Bacon and eggs are fine. Toast is not.
And excercise at least some every day.
And stay completely away from soft drinks except the diet variety and any kind of sugary foods. Ice-cream, cakes, desert etc.

[AntRobertson]

Research the keto diet. It works, and quick.

Hmmm. It does work granted but no better than diet X, Y or Z.

Consistency and stick-ability is the key. The issue I see with deprivation or don't eat this / that diets is that they're harder to maintain long-term and can lead to people falling off the wagon so to speak.

Some people consider it unhealthy because it's high fat but I left out the high fat component

Also hmmm.

[Cujo]

Google 'carb's in _____' whatever food to find out if it's ok.

[Cujo]

Hmmm. It does work granted but no better than diet X, Y or Z.

Consistency and stick-ability is the key. The issue I see with deprivation or don't eat this / that diets is that they're harder to maintain long-term and can lead to people falling off the wagon so to speak.



Also hmmm.

I'm in maintain mode at the moment, so although I've adjusted my eating habits I'm not in ketosis so not losing weight but, as I say, maintaining 79 kg. I seem to have found a balance. Healthy diet and exercise.
As for the second hmmmm, good fats, bad fats, HDL, LDL, I'm sure you know about it

[AntRobertson]

I seem to have found a balance. Healthy diet and exercise.

Then that's even more importanterer.

Find whatever works for you personally and stick with what does -- which you have and are obviously.

As for the second hmmmm, good fats, bad fats, HDL, LDL, I'm sure you know about it

Yup I just get a bit perturbed over all those blanket generalizations that get bandied around.

Actually had someone telling me recently that they'd cut all fat out of their diet to lose weight which was a bit maddening.

Err how about you just stop over-eating and you'll lose weight. Fats don't make you fat, eating too much does. Over-eat nothing but spinach or kale and you'll gain weight / fat.

[Cujo]

Sugar is the real culprit.
Especially hidden sugar in processed foods and drinks.

[AntRobertson]

Sugar is the real culprit.
Especially hidden sugar in processed foods and drinks.

It is though that can get conflated with fructose from fruits at times also

But it is definitely ridiculous the amount of sugar they put in foods these days, I hate it when I see the kids with a juice box or snack and being trying to edumackate them about it.

[nidhogg]

Sugar is the real culprit.
Especially hidden sugar in processed foods and drinks.

(slightly off topic) - and salt. It is amazing how much salt there is in food and drinks. Friggin apple juice has salt in it, and do not get me started on tomato juice.

back on topic:

I have cut down (not cut out) on my carbs recently as I was diagnosed as pre-diabetic. Almost immediately shed 4 kilos.

the carbs I do eat are of the better kind, so sweet potato has replaced spuds. Only brown rice (maybe twice a week) and I do eat cereal in the morning (by that I mean a mix of plain rolled wheat/oats/rye - no sugar or other additive). Lots of beans and lentils as well. Salad for lunch each day.

Also eat only chicken and fish (mad cholesterol watch).

[Cujo]

Complex carbs are much better.
That seems like a pretty good diet.