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Lose the fat, keep the energy


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There seems to be a number of threads asking for ideas for fat loss. I have helped clients lose excess body fat for over 20 years. I have a first Degree in sports science, a Masters Degree in sport, health and exercise science, i'm currently nine months away from a 3 year physiotherapy degree and have also obtained a plethora of instructor, fitness and GP referal qualifications. These qualifications class me as an exercise physiologist. I have studied nutrition to Masters degree level. Here is what the science suggests

 

To lose body fat you need to obtain calorific deficit for the day. You can do this just with diet, just with exercise or for optimim results a combination of the two. That way you will dip into stored body fat to burn for energy.

 

To estimate your daily calorific requirement:

 

1) determine your resting metabolic rate (RMR)...the number of calories you need simply to breath, pump blood, grow hair and be alive. estimate this by taking your body weight times 10. For example you weigh 120 pounds times 10 = 1200 calories RMR. Use weight in pounds times by 10

 

2) Determine how many calories you need for todays purposeful exercise (you can find these tables on the internet, heres one that is at least accurate for running, i havn't checked the other activities) :

 

http://www.changingshape.com/resources/calculators/caloriesburnedcalculator.asp

 

so for example 1 hour of tennis = 348 calories plus 30 minutes weight training = 114 calories, combined =462

 

3) Determine how many calories you need for daily activity apart from purposeful exercise:

 

if you are sedentary add 20 to 40 % RMR

moderately active add 40 to 60 %

very active add 60 to 80 %

 

my example is very active during the day, so... 70 % of 1200 RMR = 840 daily activity calories today

 

4) add the answers to steps 1, 2, and 3 together to determine today's calorific requirement

 

for my example 1200 RMR + 462 purposeful exercise calories + 840 daily activity calories gives a grand total of 2502 for todays break even calorific requirement.

 

 

Here are some further tips to augment the above advice:

 

1) write down what and when you eat or drink in a day and why, keep accurate records for three days, also record why you eat, are you stressed, hungry or bored. Evaluate your patterns for potentially fattening habits such as skimping breakfast, nibbling all day and then over-eating at night because you've gotten too hungry, entertaining yourself with food when you're bored or rewarding yourself with chocolate when you're stressed. Pay careful attention to your mood when eating, there may be times when a hug and human comfort could be more nourishing than food. If you eat for reasons other than fuel, you need to recognise that food is fuel and should not be abused like a drug, where it can become dangerously fattening and no amount of food will solve any problem.

 

2)If you eat lightly during the day and excessively at night, experiment with having a bigger breakfast and lunch and a lighter dinner. This prevents you from getting too hungry, losing control and then over-eating in the evening. You need your energy to get through he day.

 

3) Learn your calorie budget from the above formula. Know how much you can eat and still lose weight. Most of my clients try to eat far too little, end up too hungry and then blow their diets.

 

4) Subtract 20 % of your total calorie needs. Thus for our example above subtract 500 calories. This way you will not burn protein instead of carbs anaerobically, which decreases muscle and thus slows down your metabolic rate. Theoretically if you eat 500 calories lees per day than normal you will lose approx. one pound per week (1 pound of body fat is equal to about 3500 calories)whilst consuming the nutrients you need to protect health. (these are general equations and sometimes somatatyping has to be taken into account...this is more specific and personalised and you would need to make an appointment with me for this.)

 

5) Divide your calorific budget into at least three parts (meals), preferably six. This way you are eating all through the day and this helps to keep your metabolic rate high.

 

6) Read food labels and become familiar with the calorific content of food, then balance this according to the rules of a well balanced diet (again another story i'm afraid...appointment needed, unless you ask nice then i'll post), which is only slightly different for sports people and you protein munching muscle builders are totally wrong i'm afraid as it is carbs (poly-saccarides) you need to train hard.

 

7) eat slowly...overweight people tend to eat faster than their normal weight counterparts. the brain needs about twenty minutes to recieve the signal that you've eaten your fill. No matter how much you consume during those twenty minutes, the satiety signal doesn't move any faster. This explains why soup is an excellent first choice for dieters, it takes time to eat and decreases the appetite for the main entree.

 

8) eat your favorite foods regularly...if you deny yourself permission then you are likely to binge, however if you eat these foods in diet portions you will be less likely to blow your reducing plan...if its chocolate glazed donuts, have one once or twice a week...chew it slowly and savour the taste.

 

9) write a list of ten pleasurable activities that require no food, when you are bored, tired, lonely or nervous have some other strategies in mind other than eating. eg. call a friend, write a letter, take a bath, listen to music, take a nap etc etc

 

10) Each week plan a day off from dieting

 

11) exercise consistently (at least 5-6 times per week for 30 mins moderate aerobic exercise)

 

12) think fit and healthy...every morning before you get out of bed, visualise yourself being fitter and leaner, this will help you start the day with a positive attitude.

 

Nb. Clenbuterol is fine, if taken efficiently you will lose a few pounds extra, but only for approx. 6 weeks until your body compensates and then it is use-less if you keep taking it. Stay away from T3s. Dont even consider them, they are dangerous.

Edited by facer
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how many calories for having sex with a BG :GoldenSmile1:

Farang = Walking ATM. TG's push the right buttons and money comes out. PIN = BBBJ

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how many calories for having sex with a BG :GoldenSmile1:

 

calories Burned During Sex

 

The Act of Insertion

 

If the man is ready (same vice-versa) 1/4 calories

If the woman is not (same vice-versa) 274 calories

Satisfying Partner (organ size)

 

Most experts agree that size means nothing. Shape is what counts, and the man with a shaped organ can write his own ticket. In those rare instances where a man has a genuinely small member, he may have to compensate by working slightly harder, but this is good for weight loss. A man with a really large organ, while he might not have to work as hard once inside, may exhaust himself just trying to convince his partner to let him put it inside.

 

Normal size 22 calories

Oversize 15 calories

Tremendous 8 calories

Teensy-weensy 163 calories

 

Positions

 

Man on top, woman on bottom (facing each other) 20 calories

Woman on top, man on bottom

(Many women find that in addition to its inherent sexual possibilities, this position affords a better view of the clock.) 25 calories

From the rear (Mysterious variation) 40 1/2 calories

Standing: Both partners of equal height 18 calories

Standing: Woman 1 foot taller than a man 90 calories

While in traction

(very useful during ski season) 124 calories

Locations

 

On a bar stool 20 calories

Rear of a Honda Civic 38 calories

In a phone booth, standing 14 calories

In a phone booth, lying down 274 calories

On an airliner, aisle seat 24 calories

On an airliner, middle seat 42 calories

On an airliner, window seat 30 calories

On an airliner, in the lavatory 100 calories

Possible Side Effects of Intercourse

 

Bouncing 7 calories

Sliding around 9 calories

Serious Skidding 12 calories

Full cartwheel 20 calories

Whiplash 27 calories

Knee burn 6 calories

Chafed elbows 5 calories

Chafed nose 11 calories

Sex Related Noises

 

Short gasps (per gasp) 3 calories

Wheezing 5 calories

Squeals 4 calories

Ecstatic moaning 11 calories

Low growling 8 calories

Squishing 10 calories

Shouting 16 calories

Screaming 18 calories

Urgent begging 22 calories

Any short speech giving partner directions

("Please don't stop," "Faster," "Just a little more" are common examples.) 25 calories

Approaching Orgasm

 

Letting go 5.5 calories

Controlling yourself 79 calories

Digging nails into your partner's back 11 calories

Trembling 15 calories

Shaking 20 calories

Shuddering 25 calories

Trying to keep eyes open 33 calories

Orgasm

 

Real 27 calories

Faked 160 calories

Orgasmic Intensity Scale

 

Expression didn't change 1/2 calorie

Face turned purple 15 calories

Orchestra swelled 6 calories

Magical explosions 10 calories

Blazing Sheets 25 calories

Earth moved 30 calories

Vesuvius erupted 47 calories

You began moaning in Latin 60 calories

Pulling Out

 

After orgasm 1/4 calorie

A few moments before orgasm 500 calories

Multiple Orgasms

 

For women:

2 14 calories

5 30 calories

8 47 calories

(Depending on greed her rate of recovery a woman can enjoy around 8 orgasms within an hour period without losing consciousness or disarranging her hair. As the number increases, however, she may begin to experience a form of "reduced sanity" that will temporarily interfere with her ability to cook, worship ,and ride a Moped.)

For Men:

2 21 calories

3 39 calories

4 57 calories

(For a man, its a different situation, perhaps due to physiological and biological reasons. Many men can enjoy up to 4 orgasms in an hour with little discomfort except for the slight ringing in the ears. With few exceptions, however, a man who tries to achieve more than 10 orgasms within that same period is flirting with irreversible brain damage.)

 

Special Orgasms

 

Clitoral. 15 calories

Vaginal 21 calories

Penile 21 calories

Scrotile 15 calories

Rectal 25 calories

Oral

(can also occur during an especially good meal) 30 calories

Premature Ejaculation*

 

During insertion 2 calories

During intercourse

(Approximately. 2 sec's or 3 thrusts after insertion, whichever comes first.) 5 calories

During foreplay 3 calories

Immature ejaculation

(Similar to premature ejaculation except male acts childish and throws a tantrum.) 4 calories

Consequences of Premature Ejaculation

 

Even if you have a good heart, it takes much understanding not to feel like a victim when your partner climaxes after 3 sec's of intensive sex, especially if he immediately sits up to watch the football on tv.

 

For Women

Frustration 8 calories

Anger 15 calories

Violent mood swing 20 calories

Surpressing rage 25 calories

Not surpressing anger

(In extreme cases, this can include cursing, nose tweaks, and gently massaging partner's head with a tire iron.) 65 calories

For Men:

Cursing 10 calories

Apologising 3 calories

Snivelling 5 calories

Pleading for mercy 8 calories

Begging for another chance

(Note how unfair: Men never seem to mind if a woman has an orgasm after 3 seconds of sex.) 15 calories

 

Possible Side Effects of Good Sex

 

The first indication that sex was a positive experience will be a buzzing in the pelvic area and a clear complexion. You might also feel pleasantly light, as though you were dozing in a vat of cream cheese. If sex was really terrific, you feel dangerously drained, as though your body had been connected to a large milking machine for several days. Additional reactions include:

 

Swooning 6 calories

Palpitations 10 calories

Shortness of breath 5 calories

Perspiring 8 calories

 

Possible Side Effects of Bad Sex

 

A less-than-sunny desposition 1 calorie

Recovering

 

Un-entwining 3 calories

Regaining motor control of pevis

(After especially tiring sex, you may feel numb from below the waist to the opposite wall. The result will be an inability to walk [put one foot in front of the other], which will seriously impair your chances of going to the bathroom or getting some juice.) 7 calories

Standing up 9 calories

Getting some juice 11 calories

Rolling Over and Going to Sleep

 

After intercourse

(Classic behavior for shiftiness men who believe they've done their job and are now entilted to a rest. This "rest" may include snoring.) 18 calories

During intercourse

(Women find this to be a subtle, yet direct way of suggesting dissatisfaction.) 32 calories

During foreplay

(Indicates either an advance case of fatigue or a serious lack of interest.) 12 calories

Avoiding the wet spot 80 calories

 

Trying Again

 

If the woman is ready 5 calories

If the man is not 156 calories

Dreaming

 

Regular dream 2 calories

Wet Dream

Add 5 calories if it occurs while in bed with your partner;

Add 20 calories if your partner notices 16 calories

Wet Trance

(Usually occurs in the presence of a sensual hypnotist.) 20 calories

Group Sex

 

Introducing yourself 3 calories

Overcoming shyness 8 calories

Swapping partners, willingly 4 calories

Swapping partners, unwillingly 62 calories

Jealousy

(Partner having more fun than you are) 16 calories

Mixed doubles 26 calories

Being nice to everyone 100 calories

Anger

(You suddenly realize that you're wanted for you body and not your mind. Difficult to cope with, especially if you have a Ph.D.) 10 calories

Finding your clothes 5 calories

Masturbation

 

For pleasure only 6 calories

For exercise, too 10 calories

For relief from tension 12 calories

To pass the time 7 calories

To avoid overeating 16 calories

To get in touch with inner self 10 calories

To get in touch with outter self 10.5 calories

To avoid insanity 24 calories

To avoid spending money on a date

(In addition to being a viable alternative to television, shopping, and binges, masturbation is a quick and inexpensive way to get warm.) 9 calories

Using your hand(s) 11 calories

Using your finger(s) 9 calories

Using tweezers 2 calories

Using an inflatable doll 24 calories

Using Any fruit or vegetable

(Except watermelon or a sprig of parsley) 19 calories

Using a vibrator, hand-operated 12 calories

Using a vibrator, windup 9 calories

Using a vibrator, electric 5 calories

Using anything not mentioned here 50 calories

In a pornographic movie theater - purchasing the ticket 2.5 calories

In a pornographic movie theater - finding isolated seat 78 calories

In a pornographic movie theater - adjusting raincoat 3 calories

Typical Sex-Related Fears

 

Partner hates me for what I did 4 calories

Partner hates me for what I didn't do 8 calories

Forgetting the instructions in the sex manual 10 calories

Climaxing too soon 5 calories

Climaxing too late 6 calories

Not climaxing 20 calories

Partner thinks of me as a sex object 9 calories

Partner doesn't think of me as a sex object 47 calories

Partner will neglect to adminster last rites should I not recover from orgasm 88 calories

Personal Fears

 

Gigantic cellulite that shake and ripple during orgasm 6 calories

Stretch marks that look like a plowed field 8 calories

Penis envy 72 calories

Body odor of a disgruntled yak 25 calories

Getting Caught

 

By partner's spouse 60 calories

By your spouse 60.5 calories

Trying to explain 165 calories

Stuttering 28 calories

Throwing up

(Calorie counts here are flexible, depending on type of spouse-whether understanding and open-minded, or narrow-minded and armed) 40 calories

Almost Getting Caught

 

Trying to remain calm 100 calories

Fright (includes trembling) 66 calories

Leaping out of bed 25 calories

Getting dressed in one large motion 300 calories

Thanking partner quickly 2 calories

Jumping out of window

add 5 calories if window wasn't open 15 calories

Landing 1 calorie

Running very fast 50 calories

Edited by facer
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How many cals to eat a bigmac fries and large milkshake

 

off the top of my head about 1000 nutritionally bereft calories...dont bother

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10 beer changs

1/2 bottle of sangsom+coke

3 hours of steaming sex with BG/day

lazy afternoon at beach/pool

1 farang meal

1 thai streetvendors meal

Is to stay on my weight during my holiday. So to loose weight and fat = extra sex is adviceable!!! :GoldenSmile1:

A good girl gives you happiness and a bad girl gives you experience both are essential in life so enjoy every girlfriend!

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Thanks but waaaaay too complicated.

 

Simple way is this. Eat, in grams, 1.5 x your body weight (in lbs) of lean protein over the course of the day. Eat complex carbs in the morning such as scrambled eggs on toast (2 yolks, 4 whites), then eat 4 times after that with protein at the centre of the meal and vegetables i.e. Chicken and veg, fish and veg.

 

Lift weights 3 times a week, cardio 5 times. Simple sugar and protein after exercise e.g. A chicken sandwich on white bread.

 

Weight will drop off and muscle will increase :). You will feel fuller as well simply because protein is bigger per gram. It also regulates your blood sugar levels so you don't get the same cravings.

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10 beer changs

1/2 bottle of sangsom+coke

3 hours of steaming sex with BG/day

lazy afternoon at beach/pool

1 farang meal

1 thai streetvendors meal

Is to stay on my weight during my holiday. So to loose weight and fat = extra sex is adviceable!!! :GoldenSmile1:

 

yes a good excuse for that afternoon free lancer from beach rd.

Farang = Walking ATM. TG's push the right buttons and money comes out. PIN = BBBJ

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Good post thanks for the calorie counting website. :GoldenSmile1:

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Thanks but waaaaay too complicated.

 

Simple way is this. Eat, in grams, 1.5 x your body weight (in lbs) of lean protein over the course of the day. Eat complex carbs in the morning such as scrambled eggs on toast (2 yolks, 4 whites), then eat 4 times after that with protein at the centre of the meal and vegetables i.e. Chicken and veg, fish and veg.

 

Lift weights 3 times a week, cardio 5 times. Simple sugar and protein after exercise e.g. A chicken sandwich on white bread.

 

Weight will drop off and muscle will increase :). You will feel fuller as well simply because protein is bigger per gram. It also regulates your blood sugar levels so you don't get the same cravings.

 

Actually the OP is a simplistic summary and the physiology is complex and myriad.

 

I'm afraid thats a post from somebody who is totally clue-less to the science. These myths and half-truths are commonplace. Please tell me the sources on which you base your assertions. All the scientific evidence would suggest otherwise. Firstly all the studies with regard to protein ingestion, and Lemon in particular is eminent here, suggest that the maximum amount that can be synthesised by adults is 0.9 grams per pound of body weight, the rest will be stored as fat or excreted as urea. Protein should account for no more than 15 % of a daily diet.

 

"then eat 4 times after that with protein at the centre of the meal and vegetables i.e. Chicken and veg, fish and veg." What if these four meals contained 800 calories per meal ?

 

"Lift weights 3 times a week, cardio 5 times. Simple sugar and protein after exercise e.g. A chicken sandwich on white bread." I'm afraid you are wrong again...if you are trying to lose fat stay away from white bread, the starchy carbs it contains are more calorifically dense than wholemeal bread and do not contain the same abundance of nutrients.

 

"You will feel fuller as well simply because protein is bigger per gram. It also regulates your blood sugar levels so you don't get the same cravings."

 

sorry mate, protein has nothing to do with blood sugar levels, that carbohydrates role. Additionally you are again wrong with the calorific content of protein. Protein contains 4 calories per gram, carbs 4 calories per gram and fat 9 calories per gram.

 

you do touch upon one point that is correct. Following exercise and the degradation of carbs., there is what is termed a glycogen window, if you ingest a simple carb (mono-saccharide) immediately post workout and then within two hours you ingest a high complex carb. meal you can store up to 20 % more intra-muscular glycogen than normal, this can fuel more intensive workouts.

Edited by facer
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Here is an idea and a program

1. Stop to drink beer

2. Stop to eat fast food

3. Stop to eat fried, oily food

4. Start either walking or running for an 1 every day

 

Watch the fat burn away in the first week and then to follow

 

Should you wish to continue loosing, just increase daily exercise.

http://www.youtube.com/watch?v=psvL2eYQ7YM&feature=related

There are three sides to every argument: your side, my side and the right side.

Thank God I'm an atheist.

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