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Found 19 results

  1. Skin or fat

    Hey, I have just had my 3rd baby 8 weeks ago and would like some advice as to whether I have loose skin or excess fat. I would like to start getting into training etc now I have had my postnatal check but unsure if this skin is salvageable?! I am not ready to give up the bikinis!!!
  2. Visceral Fat Reduction

    Evening Guys, Hope all is well! Visceral fat reduction methods. The fat that causes the most damage without always being the easiest to spot. When trying to pack on a few lbs I generally try to keep and eye on this area, mainly due to the massive array of varying degrees of complications that come with this particular lipid. (Chronic illness, overall health impacts & endocrine issues to name a few). What is everyone’s preferred tips, tricks and training secrets to keep VFat under control whilst Bulking? Some things I’ve found helpful - Water, water & more [email protected] water - Light aerobic activity (long Walk with the dog/shopping with the mrs) - Multicoloured vedge mix with each meal (fresh - no frozen) - Water - Strictly controlled levels of saturates & sodium - Did I mention water? - At the risk of sounding like a hippy, meditation. I’m not talking about sitting with incense and chanting ommmm with some Buddhist monks but more of a sport specific, or goal oriented moment to yourself for 10 mins each morning. (Stress reduction) I’m sure there are other elements to help with this area. If anyone has any suggestions, other things to give a go let me know. Cheers ? UPR ?
  3. Hi I'm a 29 year old male, I'm about 5'10 and weigh around 178lb, throughout my childhood and teens I was always anorexic looking skinny and looked alot younger than I was due to this, I've always lacked confidence and it's carried on into my adult life with the added bonus of a ridiculous, constantly bloated looking pot belly. To the point we're I hate summer and t shirt weather in the UK because the only part of a t shirt I can fill is the stomach part, I will usually always have a jacket on that hides my arms until it gets really really hot. I've never really got into a gym/workout routine because I've always thought "oh I'm too skinny there's no way my arms can build muscle they're basically a bone" Ive basically put it off my whole life and been really lazy but I have kids now and I really wanna sort myself out. Another of my excuses through the last 6 or 7 years were I've had my pot belly is "I don't know wethere to lose the fat first or bulk first". My diets really really bad also and the only gym equipment I have in my house are a pair of adjustable power block dumbells as I have no access to a gym ? any advice would be greatly appreciated... What would you guys advice be for me to do in order to pack muscle on whilst also losing the stupid belly. Thanks in advance. https://ibb.co/ZH9zwdb https://ibb.co/CJ4wFtH https://ibb.co/hWs6J1x
  4. Alright guys so I've started recently a series on diet and nutrition that is going to cover the basics and the science of diet and well as certain strategies and recipes for weight loss and muscle gain. Would love to hear any contributions and k knowledge you guys have to share also as well as any questions cheers
  5. Maintain but lose fat?

    Hello, I've been training for about 6 months I started at about 100kg I've been working out and eating healthy during those 6 months with the odd cheat meal. and I'm now at 80kg which is where I feel good and stronger but I want to know if I can maintain my weight and lose just lose fat if that makes sense I'm at 20% bf atm I just want to be about 15% is it possible or do you have to be in a calorie deficit?
  6. Hello, It's obvious when someone isn't very defined. Though, how do I discern whether someone is carrying excess fat or water? How does sub dermal fat tissue look different than sub dermal water? Also, what does it look like when someone is carrying both excess fat and water? Thanks.
  7. Introduction: I'm a 32 years old woman and I'm fat. There's no nice way of putting that really. I never used to be, in my late teens I was slim, probably to the point of being too slim. Then, when I was a month away from turning 20, I had a car crash which left me being tube fed for three months until I left hospital. This did no end of bad things for my metabolism but 18 months later, my Dad got diagnosed with terminal cancer and I became anorexic because my weight and eating was something I could control. When he died six months later I started emotionally eating. Then I got depressed and emotional eating was a way of escaping. I got help for my depression and I met my husband but I seem stuck in my ways of eating anything and everything. I want to get slim, I want to get fit but I just love food. Two days ago I came across an article by Jodie Marsh about how she's changed her life and is really happy now. It said about how she did bodybuilding and something just clicked with me. I want to do it. I want to achieve great goals and look good. I want to turn my health around. I researched female bodybuilding and found so much information. I decided I'd probably go for the lower levels of bikini (which I know is pretty saturated with women entering it!) fitness or figure. That brings us to today. I've started well, had four scrambled egg whites for breakfast and a handful of peanuts. I've had 1.5 litres of water so far and I'm just having an apple. I've taken my measurements this morning: neck 18 in upper arm left 13.5 in upper arm right 14 in waist 46 in hips 52 in thigh left 27.5 in thigh right 27 in weight 18st 4lbs Body fat 34% Here is my starting line. I'm going to do this. This is possibly the worst photo of me. Taken by my lovely husband.
  8. Hi Folks I need advises or suggestions from experienced people. All measurement are given from data from food packaging and other gadgets for monitoring body (heart rate monitor, home/kitchen scale , DVI & CIA body measurement machine). I am not looking to discuss accuracy of machine which I use as not have access to better machines and it is only one possible way to be objective now. Nutrition and training are described below. All my life I have been active and train something. I have been following my new training plan for 4 weeks and train 4 times a week where I combine anaerobic exercise and weights. Use polar heart rate monitor and all data is pulled out from it . I know that it is not 100% accurate but there is no other way to get objectives measurement so respect it as it is. I described my nutrition below. Almost protein(200 g) and calories intake(2000 cal +100) is the almost same every day , just use different food as salmon, plain yogurt, chicken liver, boiled eggs and so on . Water daily intake around 1.8 L It has been almost 4 weeks doing my training plan and just don’t know are my diets/nutrition (however you want to call it) good enough and aligned with training and what can I possible expect to get out of it. Using all online calculators they say I have to be around 2000-2300 calories intake to lose fat. When I consume less calories below 2000 I lose muscle, but when I eat more of 2300 ( initially I was taking supplement with milk ) makes my belly – only analysis from looking at the mirror ? . So as a rule, I take more proteins to prevent muscle loss but not sure about my nutrition. Please give me your comments and what do you think how much should I eat more / less and what I do wrong in training and nutrition . Believe that many of you will comment that I do too much anaerobic training, but I really enjoy, feel better and have feeling my body develops more muscles if I involve explosive training rather than just gym weights. And also I like to have endurance and strength. Not looking to bulk myself at all. Goals: Muscle grow , fat reduction to ideally 13 %, to get lean. My readings: Weight : 86.4 kg / 190 lbs Height : 180 cm / 5 ft 11 in BF: 17.5 % / 15 kg Age: 28 Have sedimentary job in office , sitting full office hours 8 h. Daily intake of protein around 200 grams (2.3 grams per kg), 200 grams of carbs and 2000 calories (100 calories +/-) , don’t measure fat intake as don’t believe it is more than 50 grams . 7.30 am USN muscle fuel anabolic – with water 55 grams of protein , 70 carbs, 550 calories 12.00 - chicken breast 180 grams portion 50 grams of proteins, 0 carbs, 280 calories - Mozzarella 125 grams 20 grams of protein, 6 grams carbs, 280 calories 2.00 pm Tuna salad with pasta and Greek yogurt 25 grams of protein , 60 grams carbs, 300 calories Training at 6.00 pm – 8.20 pm Post workout supplement USN muscle fuel anabolic – with water 55 grams of protein, 70 grams carbs, 550 calories Please note that Anaerobic workout I do every time (4 times a week) before weight workout. Just weight workout are changeable while anaerobic stay the same and always do before weight. Anaerobic training / workouts - monitored by Polar hear rate monitor chest strap 2 weeks in row 1. Work 3 min x 6 rounds, 1 min rest between – Boxing Bag (average heart rate 168) , 450 calories burned – quite really good in boxing bag as used to train boxing 7 years (from age of 10-17 ) 2. Work 2 min x 4 rounds, 40 sec rest between – Tyre flipping, weight 60 kg- don’t have bigger (average heart rate 158) , 220 calories burned 3. Work 40 sec x 8 rounds, 40 sec rest between – Battle rope , (average heart rate 162), 220 calories burned Weight training – not measured but I believe it is around 350 calories burned per training Monday Anaerobic training – as described Flat bench press 85 kg x 10 90 kg x 6 90 kg x 6 Incline bench 70 kg x 8 75 kg x 6 75 kg x 6 Incline dumbbell bench press 32 kg x 8 32 kg x 8 32 kg x 8 Cross over 40 kg x 8 40 kg x 8 40 kg x 8 Butterfly machine 45 kg x 10 45 kg x 10 45 kg x 10 Push ups 15 15 10 Wednesday Anaerobic training – as described Pull ups (repetitions varies) 15 15 12 Biceps barbell curl 20 kg x 12 25 kg x 10 30 kg x 8 Biceps dumbbell curl 16 kg x 12 16 kg x 12 16 kg x 12 Incline barbell curl 15 kg x 12 20 kg x 10 20 kg x 10 Push ups 15 15 10 Friday Anaerobic training – as described *genetically have strong legs and hips so do not work too much as also legs work a lot on anaerobic part Leg Press 90 kg x 8 90 kg x 8 90 kg x 8 Leg curl (extension) front 55 kg x 10 55 kg x 10 55 kg x 10 Leg curl Back 45 kg x 10 45 kg x 10 45 kg x 10 Stair Climber 500 stairs Flat Bench press - chest 85 kg x 10 90 kg x 6 90 kg x 6 Saturday Anaerobic training – as described Sit up bench High cable crunch Low cable crunch
  9. I'm new to this forum, so I thought I'd post a question that has been on my mind for a little while. Does not eating actually make you fat? I read a lot of posts from people asking how to lose weight. Without even looking, I know the first poster is always going to say: "its very simple: calories in versus calories out. You need to eat under your TDEE, increase cardio, do weights etc etc". Now, this kind of advice does irk me somewhat, because I know it is not quite that simple for everyone. Take me for example. I have been overweight my whole life. When I say overweight, I don't mean the kind where you can't fit your ass into an aeroplane seat. I mean the type of overweight where fat clings and hangs all over your body - large pinches of fat that never, ever go away. To the naked eye, and with clothes on, I would perhaps be described as 'slightly stocky' or 'well built'. But never in a million years have I been described as fat or overweight (its actually quite funny when I step on the scales at the GP and the doctor sees my weight and becomes baffled by the fact I am technically obese). Yet, when I take my top off, it is almost unfathomable - fat protruding and hanging ungainly from my body. In the cave man days, I would probably be described as the ideal man - someone with vast amounts of fat stores to use when food is not readily available. This, however, is not necessarily the case in the modern world. When I read about the amount of food people eat when on a 'diet', I actually cannot believe how much they are actually eating. Eat 500 calories under your TDEE to lose 1Ib of fat a week they say. Well, I literally eat around 500 calories a day, every day and do not lose any weight whatsoever. I do get hungry now and then, but I have been eating this number of calories for such a long time that these 'hunger pains' are just a normal part of my life. So, by basing my BMR on an average 2000 calories a day, I'm eating maybe between 1000-1500 calories under my BMR (depending on how much additional tea/coffee, alcohol etc I may drink - which inst much). And, to top it off, I have been doing this for at least the last 15 years of my life. If I dare have a binge and eat say, 2500 calories in a day, I can literally feel my fat stores growing. I have tried nearly all diets known to man (keto, low carb, paleo, low fat etc etc ). I've tried long term cardio and weight routines (lasting over a year, 4 days a week) HITT, intermittent fasting (so no food whatsoever by mouth for a few days), yet nothing seems to make a change in my body composition or weight. I may lose a very small amount of weight (probably water weight) by doing this but nothing ever of great note. Plus, as soon as I stop and return to a 500 calorie daily diet, I will literally get back to where I started (weight wise) within a couple of weeks. Now, you are probably reading this and thinking I'm making it up. Well I would too, as funnily enough have a degree in Sports Science and Nutrition so have a reasonably good understanding of how the body works - the breakdown of energy, ATP expenditure, metabolism etc As a last resort, I have also tried cycling various (illegal/prescription) weight loss and thyroid medicines to see if that makes any difference. Well, in all honesty, I can't say it has really done anything bar suppress my appetite even further. So, my question is this: Does not eating actually make you fat? Can your body get to a point where it can function on such a low number of calories, that it simply says 'f**k you', I'm not going to bother metabolising your food, and any additional food that you do take in, I'm going to store as additional fat anyway. Thanks for listening. I'd been interested in hearing your opinions because simply exercising and eating under your TDEE/BMR doesn't seem to work for me...anyway. Maybe I'm just a freak!
  10. I should start by saying that I am by no means over weight or "fat". I am 6'0" and weigh 74.5kg with a body fat percentage of 17% and a 32" waist. I look lean with a shirt on but all of my body fat sits across my stomach (the classic muffin top).I am an actor and in the industry your physique really can be the difference between you getting a job and not. I have been trying for the past year to get my body fat down from 18% to 14-15%. I am utterly stuck and can not shift any more than the 1% body fat I already have and it is really getting to me.I started reducing calories slowly down to 1800 per day which I stuck to for months and shifted the initial 1%. I then slowly increased calories up to 2800 again and added more and more weights to my work outs (4-5 times per week, full body split over an upper body day and then a leg day). In this time i regained the 1% body fat as expected. After about 6 weeks I decreased calories again and again and lost the 1%. This is the yoyo I've been stuck with. I've been on 1800 for the past 6 weeks and my fat loss has not changed in that time, it is static at 17%.My friends doing exactly the same as me now look incredible; lean, muscular and with a body fat of between 10-13% (and one of them started at 25% fat). Apart from my arms and chest looking slightly leaner it is almost impossible to see a difference. My before and after photos look near identical mostly due to the fact that my body fat sticks to my lower abdomen and just will not go. I am at my wits end. I am putting in the work. I am sticking to my calorie deficit and have done so for a year. But I have seen almost no difference. My protein is high (minimum 180-200g/day). My calories are low. I'm weight training. I'm doing a moderate session of cardio each week. I gave up alcohol. I eat tons of vegetables and fibre. I get 8 hours sleep each night. I drink 4 litres of water each day. I am doing absolutely everything every personal trainer and professional builder suggests but I just can not change my body. Is it possible that some people's bodies just will never change? I want to scream. I feel like I have wasted the last year.
  11. Knee pain after lifting

    Hi,On sundayI did some dumbell lunges with 10kg dumbells and when i took the dog out for a walk around 3 hours later my left knee had a dull sharpish pain right at the front of the knee cap. It's strange because I've been running and walking on it for months with no pain what so ever and as soon as I start this exercise my knee starts hurting?? I am thinking it could be my form? So i kept my toes pointing straight forward and knees straight forward also but i am aware your knees should be kinda facing outwards when you squat so is it my form?I am new to weight lifting so form Is pretty awful at the moment so If anyone could give me any advice or help on this I would muchly appreciate it. Thanks.
  12. Bulk or Cut?

    Hi, Joined the forums so I can get the opinion of some seasoned pros, am I skinny enough to bulk or is the belly fat going to cause a problem? Been training for a few years but somehow lost pretty much all muscle over the last 12 months, with inconsistent cutting attempts and poor dieting. I used to be much more muscular than this and miss the feeling of being big, but wonder whether bulking when I've already got a bit of a belly is a bad idea? My diet is good now, I eat 500 less calories every day in a cutting attempt, and do Alex Savva's Freakmode workout programme (3x days weight training and endurance cardio, 2x days core & hiit). My thinking is that even if I lose this weight in cutting, I won't really have the underlying muscle mass to show for it. Also, I've got a big holiday coming up at the start of September, so think I may just get on the gain train until then. What do you lot reckon? Thanks, Bort
  13. Hello guys, So I am new to this forum and I was wondering if anyone can suggest me some good diet or at least habits to start losing some weight. I am sick of being fat and I would like to be in shape and feel more comfortable with my body. I am not able to wear most of my clothes anymore and I look like sh**. My gf and my family keep telling me to start losing some weight but I just can't do it at the moment. 8 years ago, I was able to lose 15kilos in less than 60days. All I did was stop eating bread, drinking a lot of lemon juice and running twice a week. This was quite easy at that time, especially bc I just broke up, I was still a student and no drinking or smoking. Now things have changed but whenever I look at myself at the camera, I feel disgusted. I am short, fat and bold. Can you imagine how do I look like in a club or a bar? It's really affecting me. I followed studies and stress of pursuing a nice career and forgot to be comfortable in my body. Anyway... Long story short, my lifestyle is pretty standard as any other young fella who is working in the City. This is some information/habits that I have and I would like to know whether you can suggest me any good personalised meals that worked for you (especially if you have had the same metabolism as mine) or any good habits and exercises. You can just laugh at me if you want Age: 24 / Height: 163CM / Weight: 82kg I work from 9 till 6 pm from Monday till Friday. I am usually at the office, so no physical activity. I live close to my place of work (around 1.25km) so I walk every day and it's the only walking activity I do. I am registered in the gym (VIRGIN active) but honestly, I go there for 10-15min in the swimming pool because I love swimming and then to the Jacuzzi and Sauna after a stressful day. I usually go twice a week (started in February). I smoke and I can tell you it's hard for me to quit now as it keeps me calm but I am ready to decrease my consumption. I smoke around 8 cigs a day when not drinking, 1 in the morning while walking to the office, 1 at 10.30am, 1 while going to grab a lunch, 1 after lunch, 1 at 3 pm, 1 while walking back home, 1 when entering to the house, 1 when having dinner. I usually drink one or twice a week. I try to avoid beer so I tend to get some whiskey or gin tonic. Usually no more than 3 or 4 glasses. Regarding my meals, it's pretty straightforward: - I don't eat breakfast - I take lunch at 1pm - usually it's either a chicken pesto pasta + coke or a Tuna sandwich + yoghurt - I cook dinner by myself (I love cooking) and I eat around 8-9pm with my flatmate. Again most of the times, it's one of the following meals: chicken or meat (200g portion) + brown rice or pasta (200g) + big portion of vegetables: mushrooms and peppers or courgette and aubergines or broccoli and onions - mainly cooked on a pan using extra virgin oil. - I don't drink too much water: 1 or two glasses a day maximum As for my health, I don't think I have any serious issues for now. My father is diabetic so I will most likely get it pretty soon. I have back problems and it's killing me because I don't sleep well at night (but I try to get 8 hours sleep minimum). You can also add serious risks with cigarettes but yeah... I know most of you will laugh at me but honestly, just the idea of sitting here and writing about it so freely is making me much better. If you guys can suggest me any good things to start doing that can help me lose some weight. I tried to buy some personalised diet online but I have red on this forum that some of you guys can actually help me with much better advice. I don't want to be super fit or have a 6 packs for the summer. I just want a nice body, where I can feel good and don't be ashamed of. Even maybe an aggressive regime if you think it can work. Thanks a lot for your time guys...
  14. Remember the beach-body ready campaign posters of a fit girl in a bikini? Feminists screamed about it so much that Transport For London removed the posters. Now another company who sells plus size clothing is using the same style of poster except instead of a fit girl, they're using 3 hugely fat obese land-whales while claiming they are beach-body ready! https://www.independent.co.uk/life-style/fashion/beach-body-ready-plus-size-campaign-body-positivity-protein-world-navabi-a8334516.html
  15. Pain under kneecap

    Hi all, So I've had a little accident in the gym last week Friday. Usually have a spotter when I'm doing squats, but this time I was by myself. Thought I'd do a last set of six 120kgs squats. Wrong decision. The very last rep I went down and couldn't get the bar up at all. I was in a deep squat position as I was doing my squats deep. I knew I would have to get the bar off my back. So I lowered myself backwards (as in sitting on the floor), and that way the bar fell onto the safety grips. I stood up, continued my workout, but when I went to the leg press I could feel a sharp pain right in the corner under my knee cap on the outer side. It is a very acute pain that I get when I do a certain move. A standing quads stretch is one that really triggers it. I've seen a physiotherapist who thinks it's an issue with the fat pad. As I understand he believes it was compressed and is somewhat inflamed. Has anybody got experience with this type of injury and could let me know how they got on with it? I don't feel it when I do normal activities, but I'm very conscious of it so I'm somewhat restriction the movements that I make. Any experience is welcome! Thanks all.
  16. Help???

    Hello, I’m 15 years old and I’m sort of fighting a losing battle with my body. See all my friends and that have really nice slim body’s with abs and then there’s me. We all go to the gym and workout about 5 times a week. I do different workouts for every day (example; chest and tryceps). Now a lot of people would say this is all well and good but when you’ve been at it for a year and have barley made a change I must be doing something wrong. I get told to do different things by many different people, some say to slim, others say to bulk and it’s driving me crazy. For my diet I eat for breakfast a bowl of weetobix, dinner 2 cerial bars becuase at school there’s nothing to eat but pizza and chips, and for tea either chicken and rice or omlette. Now this diet worked for me in the past as I lost 2.4 stone as a result (this inluded running) but now my mind set is on cutting. Also please note that I’m a very fussy eater and I don’t like fish and I barley touch vegetables although if this is a big cause for me not gaining I will force them down me haha. Also I have just started having a protein shake in the morning and evening as reccomended by another person in the gym. I would really appreciate some pointers off someone who knows what I actually need to do from reading this a checking the pictures. Do I need to cut, bulk or lose weight and if so how? And please also give pointers on my diet as this is a major concern for me. Thank you.
  17. Hi, I'm trying to eat to a 1600 calorie deficit and everything seems to be super high in carbs... Fruit is really high, Pasta and rice(obviously) but they're like for 100g of pasta you get 33g of carbs. If I go over on carbs will that affect my fat loss?? I am also trying to eat 162g of protein a day. Carbs are 81g and fats 72g. Today what I have planned to eat and have eaten is Scrambled egg(2 eggs) and 100g of chicken breast. Then a a small pot of greek yogurt. Then some Tuna(in spring water) with a a bit of light mayo because Tuna on it's own tastes like ass, and then 100g of Fusilli pasta. Tonight for dinner I plan to have this fajita chicken stir fry kit which is surprisingly very low cal and has( 33g of protein, 7.2g of carbs and 10g of fat.) And I've had some melon but even after all that food I still have 702 calories left with 16g Carbs left and 61g of protein and 44g of fats. What Can I do? I am clearly doing this wrong but I don't know if I can eat something that's super high in cal and protein to take me up to my deficit and macros so I Don't undereat, But what if this was to take me way over my carbs goal?? Thanks in advance.
  18. Calories/Macros

    Hi, I recently figured out that in order for me to lose fat I will have to eat 1600 calories a day but I am confused about macros and their importance. If i hit my calorie target but go over on fat or carbs or protein is that bad and will that hinder my goal of losing fat?? Because I am finding very hard to get everything bang on as one will spill over or maybe two macros will be over? Any help would be great thanks.
  19. Jakes log

    Okay so after a not so good build up to a competition I had to pull out of due to injury i returned to the gym today I will not be competing again this year my current focus is rebuild repair and get less fat im on restricted calories not counting just cutting back on food and running t3 at 50mcg per day and I'll try do cardio when I can be arsed. Bench day Bench press 100kg 3x10 (boring ) Incline dumbbell flies 20s 2x12 Seated dumbbell shoulder press 30s 2x12 Cable flies 2x20 Sides raises 12.5s 2x12 Tricep push downs 2x20 One arm chest supported rows 2x15 Barbell row 100kg 3x5 Pec is in pain again so that sucks gonna visit the physio. Didn't really have a training plan today just winged it but I'll write something up soon