Weight Watchers

[Allsinging]

Well i've got my spreadsheet and i'm upto date now TheyCallMeMrGlass thank you so much, i can't believe just how much work you put into it


Thank you!!!! and well done everyone

[TheyCallMeMrGlass]

You welcome, Allsinging. Sorry have been so busy last few days, didnt have time to perform my Mr Motivator best moves of late

I hope the spreadsheet is helping those of you I've emailed. Anyone else like to have it, just pm me your email address.

There was one essential secret I have forgotten to mention from the diet chapters of the book. Its an important one.

You will all know by now that to lose body fat properly, you need to consume about 500-1000 calories than your current maintenance level. If you go max (say 1000) you could be going too far for your type of body and cause your body to go into starvation mode which is not good because as you should all know by now your metabolism rate will decrease drastically thus your weight will reach a plateau and worse you may burn muscle instead of fat when exercising which again you should all know by now is VERY BAD! However, there is a way to tell your body, "Now, look here body, I'm trying to lose weight here, and healthily, so don't go panicking on my ass now".

So how do we pursue our calorie deficit without the our body sounding alarms to lower our metabolism? Answer: we have a high calorie day once a week. Now when I say a high calorie day, I dont mean you gorge yourself with a large Big Mac meal with apple pie and milkshake...mmm milkshake...wait where am i? No no, the high calorie day will be the same balanced nutritional meals (ideally 6 meals remember) but bigger portions UP TO your calorie maintenance level. By doing this, your are disabling the starvation mode alarm bells in your body. This I think is a bloody great tip from the book, it makes so much sense. Btw, my spreadsheet also includes calculations for your daily calorie consumption weekly plan that includes the 1 or 2 day high calorie days.

And no one should be beating themselves up if you have put on a few pounds over Christmas. Just means you'll need a few weeks to lose it back, thats all. I've put on a couple of pounds myself...there's no escaping it But its not going to throw me off track and neither will you!

And well done everyone here, even if you are just thinking about losing weight after the festivities. Its a start. I am feeding off all of your vibes as much as you are all fuelling encouragement with each other. Its brilliant. Lets keep rocking with this!

[jmd1983]

Thanks MrGlass!

I usually eat a bit more on weekends (nothing crazy but just a bit more and the occasional treat) than during the week. I find it easier to keep going that way. Good to know it's not even such a bad idea! :)

Will pm you now...keep forgetting!

Good luck this week everyone!

[anakin]

Free Matt Roberts Total Fitness DVD and Diet book
Free Inside on Saturday, January 9 is your exclusive 60-minute exercise DVD and free inside on Sunday, January 10 is your 64-page diet book.
http://www.telegraph.co.uk/promotions/6 ... -book.html

[jmd1983]

am eating so well and doing the wii fit for at least 40 minutes every day and i am gaining weight! like 2 kilos a week!!!

help!!!

[TheyCallMeMrGlass]

am eating so well and doing the wii fit for at least 40 minutes every day and i am gaining weight! like 2 kilos a week!!!

help!!!

Dont despair jmd1983! Its most likely an after effect of the Christmas blitz which I'm sure everyone is feeling including me! Stay positive and dont stress over it....hold on, 2kg a week?!? ok you can start panicking Just kidding, no need to panic, stressing is bad and completely unneccessary even though its easy to say it

Time to be a detective :)

You need to review your what you are doing to see where you are going wrong because you are going wrong somewhere! First of all, Wii fit is far from being a full solution for your cardio/weights program requirement. 2ndly, you should not be exercising every single day anyway, the body needs at least 1 or 2 rest days. 4-5 times a week of 45 min cardio session accompanied with 2-3 times a week of 20min sessions of weights is more closer to the kind of schedule you need if you are aiming to lose fat. Reason you need the rest days is because that is when the fat burn really kicks in due to the cardio that you have done on the other days! The weights are essential to help you improve your cardio.

Good to know you are eating but how much are you eating? Are you honest with yourself and accounting for EVERYTHING? I was being dishonest with myself initially, not accounting for things like glasses of fruit juices but they make a big difference! Are you balancing your protein, carbs, fat content? Avoiding the bad fats and especially the horrendous hydrogenated oil food? Have you worked out your calorie maintenance levels in order calculate your daily calorie deficit to lose weight?

2kg a week sounds too drastic, how are you weighing yourself? Is it the Wii Fit that is giving you that figure? If it is, compare to another weighing scales. The Wii fit program is probably too much emphasis on resistance so you may be putting on a bit of muscle too (which is no bad thing!) but 2kg suggest it would mostly be fat. Another reason you may be putting on too much is you may have been eating too little in the past and now upped your intake?

What about the more cardio style wii games like Wii Sports and Mario Olympics games, they are really good to work up a sweat! But nothing beats a proper workout at the gym, a jog in the park, or a racket sport etc.

You have my email and I sent you the spreadsheet. If you like I'll be happy to help you if you dont mind fill in the yellow boxes on the Goal tab (or BFFM sheet on older version) then email it back to me. I'll be happy to help work out your ideal calorie consumptions, and give you a suggested recipe that may give you an idea of how you want to eat. I'll also include a suggested exercise program from the book (accordingly to your stats and goal)

[TheyCallMeMrGlass]

Free Matt Roberts Total Fitness DVD and Diet book
Free Inside on Saturday, January 9 is your exclusive 60-minute exercise DVD and free inside on Sunday, January 10 is your 64-page diet book.
http://www.telegraph.co.uk/promotions/6 ... -book.html

Nice one, Anakin. I'm going to check that one out, mainly for the book. I bet its a short version of a another full size book they probably promoting but still sounds worth checking out!

[TheyCallMeMrGlass]

I just discovered a non chemical/drug inhaler called PowerBreathe which is for anyone who wants to stengthen their lung muscles which will enable you to perform better at cardio. The way it works is, you use it for 5 minutes every day. Its basically a 5 minute resistant workout for your lung muscles. There is no chemical or drugs just air. In about 6 weeks you will supposedly be able to do last 33% longer in your cardio activities and breathe much easier throughout.

Its just the thing I need as I have mild asthma and it has been hindering my cardio and badminton. Its been recommended for asthma sufferers and other breathing related problems but I suggest seeing a doctor first.

There are different levels of the inhaler ranging from £24 to £50 on the internet which is a horrendous price for just an inhaler but Amazon is selling them cheapest. But there is a shop in central London called sweatband.com where I b*y my badminton stuff that sells them at the same price. I went there today and b*ght the PowerBreathe Plus Fitness for £38.50 (there are other older models for £25 at the same store). Will start using it tomorrow and in a few weeks I'll let every one know if its worth the investment! Sounds like it will be

[Allsinging]

You have my email and I sent you the spreadsheet. If you like I'll be happy to help you if you dont mind fill in the yellow boxes on the Goal tab (or BFFM sheet on older version) then email it back to me. I'll be happy to help work out your ideal calorie consumptions, and give you a suggested recipe that may give you an idea of how you want to eat. I'll also include a suggested exercise program from the book (accordingly to your stats and goal)

Gosh that is so kind TheyCallMeMrGlass with support like that it spurs us all on! Well done jmd1983 too, we are all behind you

[jmd1983]

Hi MrGlass,

Thanks for your reply.

The thing is that I am eating healthier than before but am consuming the same amount of calories. I was on the woman&home diet website where i filled out everything I ate for 3 months (my membership ran out last week). So I know how many calories I should be eating every day and am sticking to it.

I know the Wii fit isn't perfect but it has to be better than sitting on the sofa which is what I would do before. I do a pilates class once a week as well and walk about 30 minutes a day to and from work.

This is why I am confused! I am working out a bit more now that I have the Wii fit, eating the same or less and definitely better (am following a detox diet with lots of pulses and veggies and fruit so no sugar or processed foods at all) and still I am gaining weight!

Anyway, I will start on your spreadsheet today and see how I go...

How is everyone else doing? I have to admit that the cold does make me struggle not to reach for the junk food!