How to slim down for Pattaya

[taylor1975]

8 hours ago, hioctane said:

 

I am guessing when you was muscular you was also working out to burn off that fat. I am also guessing the fat slob is using dumbells as a paper weight!


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You don't need to lift heavy weights to get muscle, you need to create stress and intensity. Its something new i've discovered in the last 2 years. (Ignoring bodybuilder size aspirations of course). Good for when you get older.

[QuotaMan]

21 minutes ago, taylor1975 said:

You don't need to lift heavy weights to get muscle, you need to create stress and intensity. Its something new i've discovered in the last 2 years. (Ignoring bodybuilder size aspirations of course). Good for when you get older.

That's something I try to keep in mind as I get older. There are still times I try to ego lift but lifting slower and with more intensity and lighter weights works wonders.

[gitteyman]

Raw honey [not the cheap proceed you buy in supermarket 's]  2 cloves of raw crushed  garlic . and water.  First thing in the mornings . and about 20 minutes  before your evening meal. Will suppress your appetite . and is really good for your body . and another simple trick is just don't eat any thing. That is processed 

[taylor1975]

59 minutes ago, QuotaMan said:

That's something I try to keep in mind as I get older. There are still times I try to ego lift but lifting slower and with more intensity and lighter weights works wonders.

Until recently i was an advocate of pull ups, press ups, dips etc ...which is just body weight exercises. One day i tried 3 x 50 reps on a bench press with an empty bar (20kg). 

The next day ....yikes! it was obviously doing some new muscle stress.

[QuotaMan]

11 minutes ago, taylor1975 said:

Until recently i was an advocate of pull ups, press ups, dips etc ...which is just body weight exercises. One day i tried 3 x 50 reps on a bench press with an empty bar (20kg). 

The next day ....yikes! it was obviously doing some new muscle stress.

Have you seen videos of those guys who do calisthenics on city playgrounds? There are guys in their 50's with unbelievably muscular and ripped bodies who do nothing but bodyweight exercises.

 

[taylor1975]

57 minutes ago, QuotaMan said:

Have you seen videos of those guys who do calisthenics on city playgrounds? There are guys in their 50's with unbelievably muscular and ripped bodies who do nothing but bodyweight exercises.

 

Yep, very impressive! 

For me, i've racked up 24 years non stop in the gym so far. It takes its toll on your muscles and even your grip. If i want another 20 years, i feel i have to have foresight into what will and what won't screw me over. 

Ultimately, i only care about the look and the path of least resistance (pun intended lol).

[Luv2Phuket]

On 27/09/2019 at 08:22, QuotaMan said:

Have you seen videos of those guys who do calisthenics on city playgrounds? There are guys in their 50's with unbelievably muscular and ripped bodies who do nothing but bodyweight exercises.

 

I remember reading years ago that Herschel Walker -- who was built like a brick shithouse -- did thousands of push-ups and sit-ups a day.  Basically, bodyweight exercises.

I need to get off of my ass and start doing that OR lifting weights here at my apartment.  Because I am trying to clean a bunch of crap out of my apartment (and my life), my place is a damn mess right now and I don't have much room to do anything beyond some basic standing stuff (curls, etc.)

I have been losing weight on a pretty consistent basis for the past few months.  Had a blip when I went to Las Vegas for 2 days to meet some friends (and ate like an idiot), but I have dropped about 5 kilos in the last month and am still on track to hit my goal by my Pattaya trip in mid-November.  Highlight earlier this week was putting on a pair of shorts that I wore when I met my friends in September, and having them be at least 2 inches too big.

I DO get off of my ass and do quite a bit of walking each day, including hills and flights of stairs, but what has really kicked in the weight loss is a VASTLY improved diet. Lots of fruits, salads, steel cut oatmeal, eggs and chicken, but the key -- for me, at least -- is maintaining a log of what I eat each day via an App on my phone.  Nothing quells my Desire to cheat as much as seeing graphically how many calories I just consumed.

I still struggle on days when my blood sugar is low (Type 1 diabetic), but am hoping to keep this up for the next 6 weeks.

 

[leon77hd]

As someone who's reduced a decent chunk of weight (About 25 lbs) in last 4 months at a rapid pace (comparatively speaking) and put on good amount of muscle with lifting heavy weights, I'd recommend cleaning your diet. No matter how much you workout, it will never outrun your fork. It's fair to say that 80% of your fitness is built at home by looking at what you put in your mouth. 

Download app like MyFitnessPal or Fat Secrets (if you don't like to be bombarded with ads) and measure everything that you eat. I know it's gonna suck if you are not into statistics but trust me once you get a hang of it, you'll get accustomed to it. 

Calculate your TDEE and eat at a deficit by counting calories (every single one of them) and you will start seeing the results in no time. Good luck!

[leon77hd]

On 27/09/2019 at 19:11, taylor1975 said:

You don't need to lift heavy weights to get muscle, you need to create stress and intensity. Its something new i've discovered in the last 2 years. (Ignoring bodybuilder size aspirations of course). Good for when you get older.

That's partially true to a level but not far along.

The main purpose of lifting weights is to create tear in your muscles which further gets repaired by your body and grown further when you supply it with essential compounds like protein as the basic building block unit. 

So when you lift with high reps but with lighter weights, you are training your nervous system to control the weight, create the tear and regrow the muscle. But at a certain level, this process will diminish because you have enough muscle that can withstand the weight you are putting on it. Since there is no tear, there is no regrowth and your performance will stall. This type of training is more suitable to people who are just starting as beginners since you get plenty of gains as a newbie. Also suitable for people who are recovering from injuries and people who want to build endurance. 

On the other hand, heavy weight/low to medium reps regime allows you to build strength by constantly raising your muscular output threshold. This is where you build your strength as when you lift with max strength, your brain works to tell all your muscle fibers to work together at the same time resulting in more muscle engagement. 

 

[lincsfun]

Eat less,exercise more...simple!

[MarcusS]

I have a tip... involving women, dancing, nightlife - to slim down and get fit - at home. Here it is:

1. Get an elliptical machine - you can buy a very good one cheap from some of those that got bored after two weeks (but you won’t).

2. Put a tv or pc in front of it so that it fills most of what you see. 

3. Go to Youtube and search for «auto show Thailand» or anything with scantily dressed women dancing.

4. Turn the volume up and start exercising.

Very motivating! Cheaper and more fun than fitness centers - and takes less time.

I add a few examples of what to watch

 

Whatever floats your boat! I used to run but have had to find an alternative.

 

[hioctane]

I have a tip... involving women, dancing, nightlife - to slim down and get fit - at home. Here it is:
1. Get an elliptical machine - you can buy a very good one cheap from some of those that got bored after two weeks (but you won’t).
2. Put a tv or pc in front of it so that it fills most of what you see. 
3. Go to Youtube and search for «auto show Thailand» or anything with scantily dressed women dancing.
4. Turn the volume up and start exercising.
Very motivating! Cheaper and more fun than fitness centers - and takes less time.
I add a few examples of what to watch:Clap1:

 

Diet is more important to the slimming process.



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[jed§]

On 21/12/2019 at 08:25, lincsfun said:

Eat less,exercise more...simple!

Yes, it is. Good advice. I'd also add - 'eat better, exercise right' 

I' wasn't trying to lose weight, but due to a condition, I lost 12 kgs in 8 months and then leveled out at 75/76 kgs  For the last 3 months, I've stayed at that. I'm not thin, do loads of exercise, and feel much healthier and I am fitter at my new weight.

By eating better. It's saturated fats and sugars in food which put the weight on. Look at the food labels - cut out any food which contains over 10% saturated fat (my limit is 8%) and any with over the same amount of sugars (again mine is 8%) and eat lots of food which has good fat in it which is high density lipoprotein or polyunsaturated. Mono-unsaturated is ok too, but not too much. These include (the HDL foods) avocado, salmon and fresh not tinned tuna. And don't eat much red meat - pork, beef, lamb - 2 portions(palm of hand size) a week. I eat like a horse, but it's de-boned, skinless chicken and turkey, fish, cottage cheese, loads of fruit and vegetables, and vegan or quorn meat substitutes.

 

[jed§]

Don't listen to people who tell you that you can eat what you like if you exercise enough. It's nonsense. They don't know what they're talking about. They will make all sorts of claims that you will burn off the sugar and fat you eat, including by doing the new fad, h.i.t training, where your heart rate goes up high and down, again and again. You don't burn it all off. You can't if you have too much in one go. It will collect inside you. In fact, after a h.i.t session your body is going to want to store as many calories as possible, because you'll have lost so many in too short a time. Also h.i.t. training puts you at a far greater risk of injury. And if you force yourself not to eat much afterwards, you will be far more prone to becoming ill.

There's no quick fix in exercise and/or losing weight - none that good for you anyway. The best way to lose weight through exercise is the slow, gradual one and eating right. It's better for you to go for a 60 minute walk than do 20 minutes of skipping or high intensity training, better to walk up the stairs than take the lift, better to leave the car at home and walk for shorter journeys.

So plan and put into action your weight loss regimen 6 months before you hit the ground in Pattaya.

Edited February 10, 2020 by jed§

[hioctane]

Yes, it is. Good advice. I'd also add - 'eat better, exercise right' 
I' wasn't trying to lose weight, but due to a condition, I lost 12 kgs in 8 months and then leveled out at 75/76 kgs  For the last 3 months, I've stayed at that. I'm not thin, do loads of exercise, and feel much healthier and I am fitter at my new weight.

 

Congrats for losing the weight! [emoji122]

How did you lose the 12kg? Did the condition cause you to lose weight? or did you lose weight to treat the condition? Also, no mention of your carb and sugar intake.


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[jed§]

59 minutes ago, hioctane said:

Congrats for losing the weight!
How did you lose the 12kg? Did the condition cause you to lose weight? or did you lose weight to treat the condition? Also, no mention of your carb and sugar intake.

 

Thank you, hioctane. I had to change what I ate because of a predisposition for plaque to build up in my arteries which would have eventually led to a severe heart problem, blocking the arteries in my heart, and leading to death. Once plaque is there, it stays there. Nothing will get rid of it.

So, the weight loss is helpful but a by product of eating well. Many with my condition are thin, but inside they are building up plaque. I went to 8 lectures including diet nutrition, exercise and life style, along with others who had the same problem.  So, I had to cut down on my sugar intake, but that's not the same as carb intake. I can eat lots of foods which are rich in carbohydrates, like brown rice (the one I have is 29 g carbohydrate, 0.5 g sugar) but even better is Thai Royal Umbrella Jasmine rice - 79 g carbs, 0 g sugars yes that IS zero sugar.

Lots of people confuse carbs with sugar. Look a the food's label. It will tell you. Why else would Thai people be less fat than westerners when they eat so much high carb rice? So, my carb intake is big, but my sugar intake is very low, because it's the sugars which cause the the plaque to collect. It' s all about cholesterol levels. Mine need to be max 2.6 total, with at least 1 HDL - and there's another story. There are 3 types of fat, the good, the bad and the ugly, high density lipoprotein (HDL) low density (LDL) and trigycerites (bad fats - coming from saturated fat) Again, look at the labels on food, they will tell you the fat content  and how much of that is saturated. HDL is good for us and it;s found in fish, especially salmon and fresh tuna, walnuts and avocado.

Sorry this is such a long post, but you asked 

[hioctane]

19 minutes ago, jed§ said:

Thank you, hioctane. I had to change what I ate because of a predisposition for plaque to build up in my arteries which would have eventually led to a severe heart problem, blocking the arteries in my heart, and leading to death. Once plaque is there, it stays there. Nothing will get rid of it.

So, the weight loss is helpful but a by product of eating well. Many with my condition are thin, but inside they are building up plaque. I went to 8 lectures including diet nutrition, exercise and life style, along with others who had the same problem.  So, I had to cut down on my sugar intake, but that's not the same as carb intake. I can eat lots of foods which are rich in carbohydrates, like brown rice (the one I have is 29 g carbohydrate, 0.5 g sugar) but even better is Thai Royal Umbrella Jasmine rice - 79 g carbs, 0 g sugars yes that IS zero sugar.

Lots of people confuse carbs with sugar. Look a the food's label. It will tell you. Why else would Thai people be less fat than westerners when they eat so much high carb rice? So, my carb intake is big, but my sugar intake is very low, because it's the sugars which cause the the plaque to collect. It' s all about cholesterol levels. Mine need to be max 2.6 total, with at least 1 HDL - and there's another story. There are 3 types of fat, the good, the bad and the ugly, high density lipoprotein (HDL) low density (LDL) and trigycerites (bad fats - coming from saturated fat) Again, look at the labels on food, they will tell you the fat content  and how much of that is saturated. HDL is good for us and it;s found in fish, especially salmon and fresh tuna, walnuts and avocado.

Sorry this is such a long post, but you asked 

I don't mind the health lesson. I am very interested this stuff myself.. However, I think you are confused about carbs and sugar as well. Your body breaks down carbs into glucose (aka sugar). IMO, you should avoid that as well. If you read some of my posts, I am on the high fat/low carb (and sugar) bandwagon. 

One thing I worry about is plaque build up in my arteries as well. I understand that there is no real test to detect it. You would need expensive and invasive scans to look inside the arteries. The only thing that doctors say is that they will test only if there are warning signs. However, I have no warning signs! I am on a Atkins/Keto/Paleo type of diet. I dropped my weight drastically to normal levels and all blood tests show I am within normal levels. So what does that mean? It seems that everyone in the Atkins/Keto/Paleo community is unsure as well. 

[jed§]

14 minutes ago, hioctane said:

 I think you are confused about carbs and sugar as well. Your body breaks down carbs into glucose (aka sugar). IMO, you should avoid that as well.

 I understand that there is no real test to detect it. You would need expensive and invasive scans to look inside the arteries.  there are warning signs. However, I have no warning signs!all blood tests show I am within normal levels.

I'm only repeating what we were told in the lectures I attended, which were given by people who were qualified in each of the fields on which they were given. We were also given information sheets. So, carbs (the type which isn't called 'sugars' on food labels) becomes glycogen which is used for energy and those kinds of carbohydrate do not cause plaque to build up. 

There is no such thing as a 'normal' level of cholesterol. Also, you need to know what the detail of your blood test tells you; that is how much of your cholesterol is made up of HDL (good stuff) and how much is of the other 2 types (LDL and the really bad stuff) Whoever you ask at your doctor's for this information will be surprised that you're asking the question and sometimes that will include your GP. Mine was! As I said before mine needs to be 2.6 ppm in total with at least 1 ppm made up of HDL. 

The warning signs that your arteries are becoming blocked with plaque are often a tight feeling around your chest/heart area, almost like indigestion, or having a pulled muscle and a desire to take deep breaths. Also, seeing as the arteries in the penis are as small as those around and in your heart, and therefore likely to be the first to become blocked with plaque, erectile disfunction without viagra, which opens them up there! 

Another warning sign is high blood pressure, because your heart will be having to work harder to push the blood through it's arteries if one or more is getting plaque build up. And once again, there is no 'normal' for blood pressure. Mine needs to 110 or even lower (this morning it was 94) in order for me to be confident that my arteries are not getting blocked. 

[hioctane]

17 minutes ago, jed§ said:

I'm only repeating what we were told in the lectures I attended, which were given by people who were qualified in each of the fields on which they were given. We were also given information sheets. So, carbs (the type which isn't called 'sugars' on food labels) becomes glycogen which is used for energy and those kinds of carbohydrate do not cause plaque to build up. 

There is no such thing as a 'normal' level of cholesterol. Also, you need to know what the detail of your blood test tells you; that is how much of your cholesterol is made up of HDL (good stuff) and how much is of the other 2 types (LDL and the really bad stuff) Whoever you ask at your doctor's for this information will be surprised that you're asking the question and sometimes that will include your GP. Mine was! As I said before mine needs to be 2.6 ppm in total with at least 1 ppm made up of HDL. 

The warning signs that your arteries are becoming blocked with plaque are often a tight feeling around your chest/heart area, almost like indigestion, or having a pulled muscle and a Desire to take deep breaths. Also, seeing as the arteries in the penis are as small as those around and in your heart, and therefore likely to be the first to become blocked with plaque, erectile disfunction without viagra, which opens them up there! 

Another warning sign is high blood pressure, because your heart will be having to work harder to push the blood through it's arteries if one or more is getting plaque build up. And once again, there is no 'normal' for blood pressure. Mine needs to 110 or even lower (this morning it was 94) in order for me to be confident that my arteries are not getting blocked. 

My blood report breaks down my cholesterol into LDH and HDL (and a lot of other things) and gives you a range for normal. Everything is normal. However, I don't want to wait for a tight chest just to know that I have heart plaque problems! 

[taylor1975]

30 minutes ago, jed§ said:

I'm only repeating what we were told in the lectures I attended, which were given by people who were qualified in each of the fields on which they were given. We were also given information sheets. So, carbs (the type which isn't called 'sugars' on food labels) becomes glycogen which is used for energy and those kinds of carbohydrate do not cause plaque to build up. 

There is no such thing as a 'normal' level of cholesterol. Also, you need to know what the detail of your blood test tells you; that is how much of your cholesterol is made up of HDL (good stuff) and how much is of the other 2 types (LDL and the really bad stuff) Whoever you ask at your doctor's for this information will be surprised that you're asking the question and sometimes that will include your GP. Mine was! As I said before mine needs to be 2.6 ppm in total with at least 1 ppm made up of HDL. 

The warning signs that your arteries are becoming blocked with plaque are often a tight feeling around your chest/heart area, almost like indigestion, or having a pulled muscle and a Desire to take deep breaths. Also, seeing as the arteries in the penis are as small as those around and in your heart, and therefore likely to be the first to become blocked with plaque, erectile disfunction without viagra, which opens them up there! 

Another warning sign is high blood pressure, because your heart will be having to work harder to push the blood through it's arteries if one or more is getting plaque build up. And once again, there is no 'normal' for blood pressure. Mine needs to 110 or even lower (this morning it was 94) in order for me to be confident that my arteries are not getting blocked. 

When you get the free NHS checkup at age 40, they do split the cholesterol. Mine was 5.6 mmol/l in total and of that, 1.5 mmol was HDL. Apparently 5 in total is normal level??

Blood pressure was 120/80. 

I can barely imagine anyone has a better diet than me over the last 20 years. 

[jed§]

6 minutes ago, taylor1975 said:

When you get the free NHS checkup at age 40, they do split the cholesterol. Mine was 5.6 mmol/l in total and of that, 1.5 mmol was HDL. Apparently 5 in total is normal level??

Blood pressure was 120/80. 

I can barely imagine anyone has a better diet than me over the last 20 years. 

It sounds like you are healthy, taylor.

My blood pressure this morning was 94/63 and my heart rate was 45 bpm. That was at rest and just after 45 minutes of meditation.

Edited February 10, 2020 by jed§

[taylor1975]

14 minutes ago, jed§ said:

It sounds like you are healthy, taylor.

My blood pressure this morning was 94/63 and my heart rate was 45 bpm. That was at rest and just after 45 minutes of meditation.

I was wondering about the cholesterol. You say ppm but my unit is mmol/l ...i assume we mean the same thing.

So your total needs to be half mine? do you have to take statins or anything

[thecolourofdark1]

Just sharing my diet tips.

I am going in March and i'm in a 6 week diet period before my flight. When i'm on holiday - i'm on holiday and will eat whatever I want. I suffer before it to enjoy my holiday ;)

Currently doing:

Keto - Low carb, moderate fat and protein, around 30 grams of carbs a day. This consists of mostly fatty meats and vegetables. No refined sugary crap, no bread, pasta, rice etc. I can tolerate the diet as I always do it before a holiday. Not easy for a newbie.

I restrict my calories to between 1300-1500

I combine this with 16/8 intermittent fasting. Meaning I eat the above within an 8 hour window and fast for 16 hours (I have tea, water and coffee within the fast period). 

I am also hitting the gym 4 times a week - 3 days of weights and 1 day of cardio. 

Then i'm also on a no caffeine, no alcohol, no fap routine as well. Taking plenty of vitamins and electrolytes too. Just to cleanse my body a but. 

A bit extreme but i'm hoping to drop a stone, tone up a little and thoroughly enjoy myself out there. 

[jed§]

10 hours ago, taylor1975 said:

I was wondering about the cholesterol. You say ppm but my unit is mmol/l ...i assume we mean the same thing.

So your total needs to be half mine? do you have to take statins or anything

Oh yes, that's correct mmol/l   and yes, my total ought to be that low. That's what the cardiac people advised me, and those with my condition, anyway - they 'like it to be' is how they actually put it. Statins, yes, I take those, and blood thinners, a beta blocker and ramipril to lower my blood pressure. Are you concerned about your heart? Have you got any family history of heart attacks?

[Oukiva]

16 hours ago, jed§ said:

Don't listen to people who tell you that you can eat what you like if you exercise enough. It's nonsense. They don't know what they're talking about. //

You can eat what you like if you exercise enough.

I know, it's what I do and ever did, and not much fat on my body (61 kg for 1m72)

The only important thing - IMHO - is to not make excesses on these many "very good but not healthy at all" food (or drinks). Exercise is not really needed; but you must move. (By example walking, running, swimming, riding bicycle, climbing stairs, …)