Weight Watchers

[Preston1990]

Ew. Is that avatar to help you do this right? A warning of what could happen if you don't? Yuk!

Yeah, absolutely anakin - Mr Glass really scared me with his loose skin threats! - so I'm using it to remind me to slow down a bit!

[Diane65]

all i've done is put weight on. i'm not exercising enough. i know this. i hardly sleep i don't eat properly and i'm constantly exhausted.

oh and to top it all off when i did try to go and be active i ended up with tendinitis in my knees and am now in agony!

nothing seems to happen when i try to be good. i'm so unmotivated! being told what to do demotivates me and makes me less likely to do things....

Try reading Heart Matters its by the British Heart Foundation and it does inspire you not only about health but this month has an article on sleep deprivation and general happiness which in turn will help you to have positive thoughts and in the right place to help you.

Mr Glass (Oh wise one) I think that you will find that I'm only eating the Maltesers due to the vitamin B content of the malt which I'm sure you know is essential for the immune and nervous system, muscle tone, metabolism etc do I need to go on? As you've just said we shouldn't miss out on the essential vitamins and minerals so I am only heeding your advice
I've just been for an hours brisk walk so feeling very warm now obviously not as energetic as your run but it still counts.

Well done everyone this thread is rocking

Serves me right my maltesers melted so ended up with a sticky mess

[Preston1990]

Serves me right my maltesers melted so ended up with a sticky mess

HaHaHa - Serves you right for trying to be clever and "Dissing" Mr G.

Don't Diss G!

I knew he'd get his own back somehow!

The guy is a legend!

[TheyCallMeMrGlass]

I did an optional module in Witchcraft on my Fitness Training course but I still gotta work on it. I wanted those maltesers to float away, not melt!

Off to a squash game right now and then a workout with stretch bands afterwards as the Squash game will serves as a warm up for the muscles. Playing any racket sport serves as a great interval training cardio exercise...

Some one "remind" me what Interval Training is. Why is it short but better than doing long cardio activities, how does it work and why is it one of the most effective fat burners than other normal constant cardio. Mention heart rates and how the body fat is lost Also remind me what "fartelk trainining" is too, something similar isnt it?

I'll come back later to hopefully be "reminded" :)

[jojojoanne]

I wanted those maltesers to float away, not melt!

they floated to me, Mr G!! (i enjoyed these last nite wiv a cuppa tea!! my son b*ght them for me for mother's day, so i HAD to eat them!! i shared them though (reluctantly, if im honest!!))

[Preston1990]

Some one "remind" me what Interval Training is. Why is it short but better than doing long cardio activities, how does it work and why is it one of the most effective fat burners than other normal constant cardio. Mention heart rates and how the body fat is lost Also remind me what "fartelk trainining" is too, something similar isnt it?

I'll come back later to hopefully be "reminded" :)

You see what he did there! A legend I tell ya!!


Sir!, Sir!, Me Sir!........Sir!, Sir!, Me Sir!........Sir!, Sir!, Me Sir!


Isn't Interval training a type of physical training that involves bursts of high-intensity work interspersed with periods of low-intensity work? The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods may involve either complete rest or activity of lower intensity.
If I recall correctly, interval training can refer to organization of any cardiovascular workout (e.g. cycling, running, rowing, etc.), and is prominent in many sports' training. It is a technique particularly employed by runners, but athletes from several backgrounds have been known to use this type of training.
It is of two types:
1. Slow interval training method
2. Fast interval training method
Interval training is a favorite of coaches because of its effectiveness in cardiovascular build-up and also its ability to make more well-rounded runners / riders. However, it is also applicable to exercisers as it helps improve exercisers’ aerobic capacity to exercise longer at varying intensities.
Interval training can be an effective means of enhancing an athlete's lactate threshold. Lactate threshold has been shown to be a significant factor determining performance for long distance running events.
This method of training may be more effective at inducing fat loss than simply training at a moderate intensity level for the same duration. This is due to the metabolism boosting effects of high intensity intervals.

Fartlek, which means "speed play" in Swedish, or "small oak wardrobe" in Ikea, is a form of interval training which puts stress on the whole aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that both aerobic and anaerobic systems can be put under stress. It differs from traditional interval training in that it is unstructured; intensity and/or speed can be varied whenever the athlete wishes.
Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise.
One of the main reasons for the success of fartlek training is that it can be adapted to the needs of the individual. Unlike continuous training, fartlek training can benefit participants of field games such as football, field hockey, ultimate frisbee, lacrosse, basketball, tennis, cricket and rugby as it develops aerobic and anaerobic capacities which are both used in these sports. To take this a step further, athletes can make the most of the flexibility of fartlek training by mimicking the activities which would take place during their chosen sport or event, if I remember correctly..

I'm worried because a "friend" of mine has lost weight far too quickly, and he's lost an additional 3 lbs allready this week! I've told him of the dangers of "loose skin" - should he try and maintain weight for a while now or should I (oops) err I mean he try and put a bit back on now to compensate and leave it a while before recommencing the diet?

[Diane65]

Serves me right my maltesers melted so ended up with a sticky mess

HaHaHa - Serves you right for trying to be clever and "Dissing" Mr G.

Don't Diss G!

I knew he'd get his own back somehow!

The guy is a legend!

I know I've learnt my lesson I will treat him with the respect he deserves
It was Phantom of the Opera that I was watching with my melting Maltesers. I thought that it was the Phantom that haunted the theatre only to find out that its MrG (as he has done witchcraft on his course ) as they say that bad things happen to people who don't respect him and anyone who knows the story will realise that I wasn't the only one who came to a sticky end but luckily I have lived to tell the tale. So sorry MrGlass


Been good today:
Porridge
Garlic sausage and salad wholemeal bread sandwich followed by a 50 calorie fromage frais (the weight watchers blackberry ones are delicious)
Chilli (loads of veg in it but a beef one) and brown rice followed by pineapple and muller light coconut yoghurt(we share a yoghurt) this pineapple is never ending so looking forward to raspberries tomorrow.

[TheyCallMeMrGlass]

I foresee you becoming a great Fitness Trainer and already our new generation Mr Motivator, my young Padawan :) Well done, awesome researching!

As the focus for most of us here on this thread is on fat loss the key line in your thoroughly (my god, you were thorough!) and very correct answer to Intervals/fartlek, is:

"This method of training may be more effective at inducing fat loss than simply training at a moderate intensity level for the same duration. This is due to the metabolism boosting effects of high intensity intervals. "

Actually I would replace the words "may be" with "IS A". This makes for splendid news for all of us because, the beauty of it is that we dont have to spend so much time doing cardio work out to achieve our goals and that is most welcome in our busy lives, huh?

And as you say, it applies to many activities and everyone at all levels of fitness can do it. So take walking for example which we all do. So if you walk at normal pace for 2mins, then walk briskly for 1min, and repeat the cycle 5 times, that's 15 mins interval training you have just done and for those with a lower fitness level, this would serve as a great fat burning workout, raising your metabolism rate which will have your heart pumping and working for the rest of the day far more so than if you did 30mins of just normal walking pace. We kill 2 birds with one stone. We save time and we also lose more body fat. Sweet. Those with a little high fitness level can walk briskly, then jog, then brisk walk etc. Next step up, Jog, sprint, jog, sprint. Then for variety you add hills and mix up the interval timings or make it random (Fartlek). See you can all do this, no gym needed, no extra time to set aside, no equipment, just your legs and just one rule, no bloody high heels and oh no excuses :)

Preston, sorry to scare you like that with....god damn, that avatar is horrible! Well I'm glad you are heeding that advice but dont worry about it. Now you know very early on in your journey so no harm done. Dont start eating more for the sake of putting on back what you lost, ok! Just do not make your caloric deficit too high from here on. When I say calroic deficit, I mean the difference between the calories required to maintain your current weight minus the calories required to consume to lose body fat. At the same time you dont have to be so specific in counting the calories. Just make sure you are never hungry but eat quality caloric foods, make it a good balance of Protein, Carbs and good fat (Unstaurated fats such as nuts, seeds, fish). A good ratio early in your journey would be 40% Protein, 30% carbs, 30% Fat. When you reach the later phase, you'll need to reduce the carbs and increase protein to achieve that leaner look. Make sure you consume all colours of vegetables to cover all the essential vitamins and nutrition and minerals (and no, that does not include Maltesers). Also always eat SLOWLY. DO NOT gobble down food too quickly. The reason for this is that you can overeat this way as though your stomach is already full, the brains take a longer time to actually register that.

Continue the fat loss, for pete's sake dont stall it just because of the rapid loss you made in the last couple of weeks. its fine. Just dont continue to lose at such a high rate from here on. In all honesty, you will find its easier to lose more weight at the beginning anyway because the body is experiencing an immense shock to the system both in diet and physical exercises resulting in code red panic alert at Mind Control HQ, thus all body systems are working at the defences...hence that work is burning fuel. The good news is initially most of that fuel will be from the Body Fat, but it wont be the case further down the line if you continue to lose too much weight but I already explained why and you are now cautious of that. So you're all good.

Do also make sure you do full body balanced muscle training too, not just cardio. Are you going to a gym? Sorry I havent actually read all of the posts yet, but this weekend is a washout for my cricket so I have some time this weekend to catch up :)

Oh one more thing, ( I sound more and more like Columbo these days), DO NOT weigh yourself everyday, Preston. Your'e asking for trouble there! You see, the body fluctuates up and down in weight day by day. You could weigh 1lb more than the previous day but it wont be because you have put on body fat. Its your water content that fluctuates through out the day. It will only frustrate you to weigh yourself every day. I always advice to weigh every forthnight, which gives a fuller indication of your weightloss trend. But in your case, make it 1 week for now since your rate has been quite high. Consider though getting yourself a body fat measuring scales because after all, its the body fat that is what matters here. You dont have to though because there is very and effective alternative and that is using a tape measure :)

There are different formulas and I have them all on a spreadsheet that I used for my journey.

I'll post this up later for all of you. We need to guage ourselves where it really matters.

I wanted those maltesers to float away, not melt!

they floated to me, Mr G!! (i enjoyed these last nite wiv a cuppa tea!! my son b*ght them for me for mother's day, so i HAD to eat them!! i shared them though (reluctantly, if im honest!!))

Oh no! try and resist them next time, jojo. Just because they are there, doesnt mean they have to be eaten


Diane, you doing great with your walks/exercise and (yeah I am so glad your maltesers melted though not how intended it ) honestly, bring a tub of mixed nuts, raisins, cashew, pistachhios next time :). I saw Preston's idea to centralise these lovely recipes. What we need is a catalogue of food and recipes divided into Proiten rich, carb rich, Low GI, Low fat dishes. Its not neccessary to always go for low fat in everything because we do also need the good fat but in moderation. Even saturated fats has a part to play (which you'll be happy to hear) and so that's where it comes useful on your comfort days ONLY

I lost my squash game this morning I hate losing! They were close games too. Later on I will be running to the cinema to watch Battlefield. Rain or no rain I have to do it. I'll set up my sponsorship 2 weeks before my marathon. I need to have a careful think about the charity, as I am quite torn at the moment.

I am so pumped with the enthusiasm on this thread. Keep this up Girls and boys (wow for the first time I didnt have to say invisible boys, lol).

[Preston1990]

I foresee you becoming a great Fitness Trainer and already our new generation Mr Motivator, my young Padawan :) Well done, awesome researching!

Alas Mr G, you would be more accurate if you used the phrase "my old Padawan". See, my small plaits are grey.

Don't be missled, The "1990" in my username refers to the year I met my first wife - not my year of birth - and I was no spring chicken then either. So I'm not "new generation" either, rather more "old generation".

But I appreciate the sentiment! - You've made an old man very happy! LOL.

As to the quality of the researching - my conscience would not allow me to take credit for any of it - it's a straight lift from Wikipaedia entries - unless you count the Ikea wardrobe joke which I snuck in there. That actually is all mine!

Sincere thanks for all the great info, advice and the ongoing encouragement - you may have lost this morning's squash, my young fellow, but you are a winner in all of our eyes!

Oh yeah, you asked whether I went to the gym and what exercises I did.

No - don't go to the gym. Have just (re)started an exercise regime lifted from "Heart Health" manual that I found very useful years ago. See one of my earlier posts (today or yesterday) for details. I've also dusted off my magnetic resistance rowing machine and exercise bike and am starting to do a bit on these (today was first day). Starting slowly and building up gradually. I am also undertaking mild longish walks on a weekly/ couple of times a week basis. Don't want to become "very" fit, just use the exercise to help my weight loss so my BMI enters the top end of the normal section for my height.

I'd like to increase my fitness levels a little though so it's above my current couch potato level and so I can enjoy walking, swimming, bike riding, more this summer. Gonna leave the triathalon/iron man/marathon stuff to you!

[Preston1990]

I had thought that my diet was going reasonably well, but I was quite upset in the Co-op tonight when after I'd stood for ages in the queue at the checkout, the girl declared "Sorry about your weight!".

Cheeky B@tch!