Tailor-made training and diet

[island_sands]

I have started a new training programme combining circuit training with different classes; Callanetics, Fit&Ball, and on odd days either belly dance workout or salsa/african rhythm.

I have also been given a 20 minute workout to do daily for localised areas (abs, thighs).

I am looking for a general opinion on leg reduction and definition... also on the big question as always,
- recommended fat burners
- diet?

I was told to leave out pasta and potatoes for a while to help burn off fat.. any opinions on that?

What are the recommended portions of protein a day then, if i leave out the carbs... i still have cereal in the morning (special k, or Fitness, or something similar...)

I have to lose 8lbs by September.. (that's the goal), and immediately 5-6 lbs by 9th July... and hope to also increase my freediving depth by training on Saturdays... must get to 30m this year (yes, Sam, wish you were here)

Any tips?

 

[land shark]

http://www.divefitness.com/html/articles.html

 

[Donna]

8lbs by September??? Gawd, I've got 2 stone to lose by October if I'm ever going to fit in that wedding dress!!!! Any suggestions??? Is there a sympathetic plastic surgeon that can perform miracles reading

Donna

 

[island_sands]

lol donna! its always those last few that are sooo hard to lose

how much is two stone?

 

[Donna]

ha ha ha ha I wish it was just the last few!!!! 2 stone is 28lbs!! To be fair I should be able to lose at least half of it without too much problem, I just like eating too much!

 

[island_sands]

ha ha ha ha I wish it was just the last few!!!! 2 stone is 28lbs!! To be fair I should be able to lose at least half of it without too much problem, I just like eating too much!

know the feeling! made chicken livers again tonight.. mmmmm tried to make them as "lean" as possible... hehehehehehe and used brown rice (hope that helps )

don't worry Donna... you have got two and half months... bet you could lose 10kgs by then... and if you don't who cares?? He is obviously marrying you as he loves you just the way you are :inlove :inlove

 

[island_sands]

ha ha ha ha I wish it was just the last few!!!! 2 stone is 28lbs!! To be fair I should be able to lose at least half of it without too much problem, I just like eating too much!

know the feeling! made chicken livers again tonight.. mmmmm tried to make them as "lean" as possible... hehehehehehe and used brown rice (hope that helps )

don't worry Donna... you have got two and half months... bet you could lose 10kgs by then... and if you don't who cares?? He is obviously marrying you as he loves you just the way you are :inlove :inlove

 

[efattah]

If you want to lose weight, the ultimate method is the Faigin method described in Rob Faigin's book:
"Natural Hormonal Enhancement"

You need to switch into fat burning mode by going for 7 days with no carbs, thereafter you cycle starchy carbs ever 3rd or 4th day. In this method, fat burning enzymes are activated and the respiratory quotient drops to 0.70 or 0.75, indicating almost pure fat burning.

Once that has been achieved, then the calories burned by exercise or cold water immersion (or even daily living) all come from fat (not necessarily body fat, could be fat you eat). If calories are reduced somewhat compared to calories burned, then the net deficit all comes from body fat. While on this diet, and doing cold water immersions with no exercise, I accidentally lost about 8 lbs, without even wanting to and without eating fewer calories.

Some friends also tried it and lost ridiculous amounts of weight, but it is not an easy eating plan due to the extreme carb restrictions (except on carb-loading days). As a result, most of my friends eventually 'fell' off the program after about a month, but they still lost a lot of weight in that time.

 

[samdive]

stop eating and start running... its working for me.. and its simple!

i'm also doing loads of "spinning" classes but not sure if you have those in cyprus/dubai - basically a room full of people on an exercise bikes with techno music blasting and someone yelling at you for 45 minutes - sounds awful, is fantastic!

S

 

[Poida]

Hi Sara

I have been studying health and fitness for around 5 years for a project I am working on. There is always differences of opinions due mainly to research, that counters popular beliefs.

I'll do this on several posts as if the power goes off I'll lose everthing. Poo weather.

Page 1: I'll go to the bottom of your post. You want to lose weight. OK, there is a difference between weight and fat. Muscle fibre is 5 times heavier than fat. Just look at the light fluffy fat that is on a piece of steak and compare that to the weight of the meat fibre.

That is why diet promotors will always use the term "Lose Weight" and not lose fat. Fad diets as found in magazines rely on a reduction of vitimins and minerals to reduce your bodies ability to reproduce muscle fibre cells. Unfortunately these same vitimins and minerals are responsible for the manufacture of cells within body organs such as liver, kidneys etc. etc. that is why medical scientists continually proclaim that fad diets are dangerous.

Diets do not get rid of fat, it is impossible. Reduces weight but fat stays.

You get rid of fat by exercise.

 

[Poida]

Page 2:

I exercise for overall fitness. However training can be tailored to suit a sport. Hence we have sports trainers. As mentioned before muscle fibre is quite heavy. So when sports training, you don't develop muscles that you don't need, as it will slow you down. It appears from your post that you want to train for deep freediving. I am not an expert in this field so I will have to use my imagination. I would think that you would need a fat free body that is slim, the more fat the more weight for boyancy the less hydro dynamics.

Strong legs for propulsion so exercises that develop your glutes, quads and hammies. I would imagine that upper body muscle development would be also be detrimental to hydr d.

I almost forgot about the dolphin kick, if you use that the abs would come into play and a muscle group that is often forgotten in a workout is the erctus spinea, it runs down the central back area. Unfortunately most people concetrate on the abs because you can see them in a mirror, forget about the back muscles and end up with a badly curved back in their later years.

There are two types of muscles. One type is used for a fast burst of enery and runs on blood sugars, the other is sustain energy for a long time and runs on oxygen.

The first, running on blood sugars would have to be the go if your not fitted with gills. So you want as much blood pumped into the the upper legs and trunks so as to have a supply of blood sugars in the area required.

I should imagine, don't forget I am only summising what is required, you would require a strong kicking action, consuming a lot of blood sugars but, unfortunately in doing so create a by product, lactic acid. If your blood system is not flowing fast it can not remove the lactic acid from the area, resulting in lactic acid burn, a burning sensation you get in your muscles causing fatigue. Therefore a good cardio vascular system is required. A heavy cardio workout aimed at the thigh/ trunk area would be benificial.

Everything Sam has said except the stop eating bit sounds very benificial. And wear earmuffs in case you damage your ears.

 

[Poida]

Page 3:

I'm only doing this as the weather is ultra pooy, apparently the most rain we have had at the biginning of winter for 70 years. Not that I would know I'm only 69.

Back to diet.

Eat a balanced diet, find a book written by a qualified dietitian and look at the "Diet Pyramid" eat in those proportions and try to incorporate as many foods as possible on you plate to ensure that you do consume all of the vits & mins you require. I take a vit. pill every morning, I used to be against that idea but have changed my mind, due to the fact that you cannot always ensure you are getting all the vits. & mins. you need. The power of the veggie. I heard a comment a while ago that is probably true. Your plate should contain as many colours as possible. That doesn't mean buy plates that are heavily painted.

 

[Poida]

Page 4:

Getting rid of fat. I know it is not politicaly correct to call fat fat. It's OK to say, "Gday Fred it looks like you have put on a bit of weight." As opposed to "Gday Fred you look fatter."

You can't see weight, you only see fat.

I take it from your post that you have fat thighs. he he he I'm a bustard, that's a bird that looks like a turkey kiddies.

Unfortunately your brain controls where you have fat, and there aint nuthin you can do about it. Women's fat reserves are firstly placed in their thighs and then places fat deposits going up their bodies. The sad part is women lose fat in the reverse order, first from their arms, breasts and going down their body. Losing fat from your thighs takes a long time.

Fat is removed slowly from your body, keep rubbing it in Poida, so it is important to prevent any more fat from being deposited as it defeats the purpose of trying to remove it.

When you eat, the calories stay in your body for about two hours, after which if you haven't used up the calories they are saved as fat deposits. So, about an hour after eating you should engage in a workout that will burn the calories so there is none left to store.

You should not eat a meal that you cannot burn the calories from, an hour after eating, even if this means eating smaller meals during the day to ensure you are burning the calories. So if you have a sedentry job, sedentry doesn't look as if it spelt right or if your in a job where you don't move much, take fruit to work or a salad and avoid the pie, sausage roll fast food thingy.

I know that goes against the normal social behaviour, go to work, drop into the gym, have a grunty work out, then go home and have dinner and relax in front of the TV. Go home first, have a meal, wait an hour then go to the gym. It is also benificial as more of the equipment is available, as you avoid the busy period.

Don't go away there is more after the break on getting rid of fat.

 

[island_sands]

HI there Eric

sounds good.. i will have to get the book...
just a quick question.. the carb loading days... is it like one plate of pasta, or three portions of different starch?

i did actually go on and entire starch free diet some years back and lost tremendous amounts of weight. i found it harder to exercise though because of energy levels.

Hi Sam
try running in 45degC in the afternoons.. it's very humid and lots of pollution... the gym is probably the best and also swimming, if you can find a pool that doesn't cost a fortune.

If you want to lose weight, the ultimate method is the Faigin method described in Rob Faigin's book:
"Natural Hormonal Enhancement"

You need to switch into fat burning mode by going for 7 days with no carbs, thereafter you cycle starchy carbs ever 3rd or 4th day. In this method, fat burning enzymes are activated and the respiratory quotient drops to 0.70 or 0.75, indicating almost pure fat burning.

Once that has been achieved, then the calories burned by exercise or cold water immersion (or even daily living) all come from fat (not necessarily body fat, could be fat you eat). If calories are reduced somewhat compared to calories burned, then the net deficit all comes from body fat. While on this diet, and doing cold water immersions with no exercise, I accidentally lost about 8 lbs, without even wanting to and without eating fewer calories.

Some friends also tried it and lost ridiculous amounts of weight, but it is not an easy eating plan due to the extreme carb restrictions (except on carb-loading days). As a result, most of my friends eventually 'fell' off the program after about a month, but they still lost a lot of weight in that time.

 

[island_sands]

I almost forgot about the dolphin kick, if you use that the abs would come into play and a muscle group that is often forgotten in a workout is the erctus spinea, it runs down the central back area. Unfortunately most people concetrate on the abs because you can see them in a mirror, forget about the back muscles and end up with a badly curved back in their later years.
.

hi poida training with my monofin brought some great results last year, just 30mins 3x week, combined with other training.

hell did you type all this or copy and paste?? good on you, thanks.

 

[Poida]

Page 5:

Sara you asked for a fat burner. The old crematorium does a great job.

I assume you mean an exercise that will burn fat.
Bad luck very hard to do and not very effective.

In your muscle fibres are cells called mitachondria, lets call them mit cells from now on. They manufacture the phosphates that are burnt as fuel in your muscles. Say you start running, your mit. cells use blood sugars to manufacture fuel and will keep doing this until you pass through the anaerobic threshold, about 20 - 30 minutes later. Then your mit. cells uses oxygen and fat to manufacture fuel from. So if you run for one hour you will have only 30 minutes of fat burning exercise.

This is where the jogging fad came in. Someone figured that if this is the case then jogging for an hour would burn fat. Now I am sure you are ready for a bit more bad news. Look at long distance runners, it was realised that they are fairly skinny before they start running, meaning they can't really burn much fat during the run, as they don't have much. True, upon testing marathon runners they only burnt 100 grams of fat in a 42 Km Marathon.

So if you want to get rid of 1 kilo of fat you have to run 10 times that distance ie 400 kms.

Now getting back to diets: Have you seen people that go on diets, when they finish their diet they end up fatter than when they started.

Reason. The mit. cells. As said previously diets reduce the bodies capabilities to produce muscle cells, which includes the mit. cells within the muscles. Yes the very cells that burn fat, diets reduce your bodies capability to burn fat. So when they finish their diet their body can't metabolise the fat so it gets deposited around them like a blimp.

It has all mainly been bad news, but good news follows on page 7. If the Sun doesn't come out. There's only two chances of that happening.

 

[Poida]

Sorry this is page 6:

The secret nobody wants you to know.

Your body burns the most fat when you are sleeping. WHAT!! Yes you heard right.

When you are sleeping your body is in the aerobic state. Ie. uses oxygen and fat to produce fuel for your body. The reason why people breathe deeply when they are asleep.

But you are not exercising when you are asleep??? Right.

Sleep is a time when your body rejuvinates and repairs damaged fibres (which are a string of cells). A time when the body repairs the fibres damaged during exercise before you went to bed.

Do: Exercise a small group of muscles to fatigue. This gives you body more muscle fibre to repair. More fat burn.

Don't : Run around a gym doing arm exercises leg exercises chest etc. it has a benifit in cardio work but not fat reducing. (It is what gyms want you to do, if I wanted to run a gym at maximum prifitability I would get patrons to move around the gym to use as much different equipment as possible. While people are moving around a gym they are not holding up equipment and you can fit more people into the gym at any given time. Imagine if 10 people wanted to concentrate on quads. there would be a queue at the leg press machine. When you start at a gym they give you a list of exercises to do that involves moving around)

Do: Get plenty of sleep at least 8 hours. If you are not sleeping soundly for 8 hours your body doesn't have enough repair work to do.

Don't: Get home late or stay up watching mindless garbage on TV instead of going to bed.

Do: Although you exercise muscles to fatigue start your exercises slowly and build up to where you can comfortably build up weights to fatigue.

Don't: Start your training programme by ripping into heavy weights it can cause injury which will halt yor training.

Do: Place a large glass of water next to the bed so you don't have to keep getting up to have a drink. I mentioned before that muscles need blood sugars, of course they also need blood, so as new muscle fibres are formed to strengthen the fatigued muscle it also makes new blood vessels. To do this it need water. So you will wake up with a very dry mouth during the night, roll over, chuck down some water then roll back and sleep.

Do: Get everything ready that you need to well before bed time. I do it, ooh look it's time for bed. Got to get my glass of water ready, clothes out for tomorrow, bugger haven't made lunch for tomorrow yet. By the time you have got everthing ready it's well past your bed time. Try and tell your boss that you got to work late because your mitachondria hasn't finished with the fat and oxygen and he might just call in the guys with the white coats and straight jackets.

Don't: When it's time to go to bed stay up writing poo on deeper blue. Shut down the computer it will be there tomorrow.

Do: Live a healthy lifestyle. Try to get lots of information on health and fitness until you have an informed mind that can distiguish between what is benificial to you and rubbish.

DONT: This is a killer, especially after a certain party girl posted party pics on this forum. Don't drink alcohol while you are training!! Alcohol prevents your body from metabalising fat. It is especially important to have no alcohol in your blood stream when you go to bed. Another anti social activity, because it is socially accepted to have a "night cap." Whereas if you start drinking at 9 in the morning people consider you an alco. Don't drink before exercising especially running as alcohol de-hydrates you. People urinate more when they are drinking, this is not just due to the fact that they are actually drinking more but due to the fact that your body naturally recycles urine. Believe it or not there is an organ in your body whoses name escapes me for now that measures how much water is in your urine before it gets to your blader. If there is too much water, it gets recycled so more water can be extracted. Alcohol shuts this organ down so it can't function so as you drink it just comes out.

 

[Poida]

I think the Sun's trying to shine.

Don't over exercise. Because your body repairs damaged cells during rest, rest is just as important as exercise. After working muscles to fatigue a 48 hour rest is required before further exercise.

Free Diving:

Every sport, especially Olympic sports have sports trainers that are specialists in their field. I don't know if there are sports trainers in the free diving field. Why do you need experts?

Well as I said there are two types of muscles. An athlete can use one type or the other or, a mixture of both. Your brain automatically sorts out from your activities what type and mixture you need. So, that is where the experts come in, they know what exercises you need to obtain the correct mixture. The wrong exercises will be detrimental to your sport.

Look at the extreme, a 100 metre sprint athlete who's muscles are bulging with blood for a supply of sugar rich fuel, against a marathon runner who has thin lean muscles for the easy transfer of oxygen.

Imagine swapping their training so the marathon runner has big bulging muscles wouldn't last 10 kms not 42.

Training is normally done by using no more than 10% extra effort than you would use for your sport.

For example how long is this 30 metre dive going to take you. Add 10% to this time and train in periods of this time. So if you are doing a quadracep exercise, say a leg raise, try and do them at the same frequency as you would swimming for a period of 10% longer than you would during your dive.

Another problem is without the afore mentioned expert. A muscle such as the quad. is a big muscle, and certain exercises may not use the complete quad. or exercise the wrong party of the quad. so training using a resistance to your normal activity could be benificial to developing the right muscle fibre group.

What I mean by that is add 10% extra bouyancy when you train to power down or attach a rope to stop you decending so you exercise against it for a period of no more than 10% of the time it would take you to reach your goal. An added benifit of that is you would be closer to the surface if you black out with a rope attached to you for easy retrieval. That way you only exercise the muscles you need.

Body shape: A lot of sports require the correct genetic make up to start with. A lean thin upper body with powerfull legs is probably the go, but if you are born with a large upper body and a thick bone structure sure going for your PB is great but you will never be able to compete in this disipline so it is an idea to chose a sport that is closer to your body type.

Still bloody raining!!

 

[Adrian]

Brilliant, Poida, great info. I've lost 6 kilos during the last few months, and have at least 6 more to go. Your do's and don'ts are very interesting. Also, can you pass on some of that rain? We have a pretty serious drought here in Spain, with water rationing loomin later in the summer.

Adrian

 

[island_sands]

Brilliant, Poida, great info. I've lost 6 kilos during the last few months, and have at least 6 more to go. Your do's and don'ts are very interesting. Also, can you pass on some of that rain? We have a pretty serious drought here in Spain, with water rationing loomin later in the summer.

Adrian

hear hear.. Haven't seen rain in a while either

well done Adrian..(on the 6kg)!

I don't know about Poida's crematorium theory though. Think i will leave that one until my later years in life