In rec.sport.fencing on 1 Jun 2005 12:12:53 -0700
magni <michael_lichtstrom@yahoo.com> wrote:
> I'm so tired of carrying this tub of lard round my gut. I don't want to
> lose muscle mass just fat. My ass has gotten rounder and my gut more
> so.
>
> Whats the healthiest but quickest way to lose said lard? My knees cant
> take much more of the tubbyness.
Low fat high fibre mostly vegetarian diet, plus 30-60 minutes of aerobic
"sweating and panting" exercise every day.
If you don't manage the exercise, the change in what you eat will still
make a fair difference, as deliberately dropping the fat and raising the
fibre means fewer calories for the same amount of eating. Has to be
mostly vegetarian because meals based on meat are very energy dense -
lotsa fat, not much fibre.
Zebee Johnstone wrote:
>
> Low fat high fibre mostly vegetarian diet, plus 30-60 minutes of aerobic
> "sweating and panting" exercise every day.
>
> If you don't manage the exercise, the change in what you eat will still
> make a fair difference, as deliberately dropping the fat and raising the
> fibre means fewer calories for the same amount of eating. Has to be
> mostly vegetarian because meals based on meat are very energy dense -
> lotsa fat, not much fibre.
Dude said he didn't want to lose muscle. You need major protein for
that, plus weight training. Eat a lot of high quality low-fat protein
(chicken breasts are great, you can also use whey-based protein shakes).
You should be ingesting minimum 1 g of protein/lb of lean bodyweight.
Other than the protein, it's the calorie count that's important. Use www.fitday.com to track how much you're eating and how much you're
expending. Lift heavy, and do some cardio as well. Use www.stumptuous.com/weights.html as a reference if you're new to weight
training. If you can manage a 1000 calorie/day deficit, you'll drop a
couple of pounds a week. More than that isn't too healthy.
Focus on getting the physical skills you need to be a great fencer - endurance, flexibility, strength, speed, and awesome footwork. Go running, take a yoga class, do leg presses and footwork every day. Theres no way you can be fat doing that
Focus on getting the physical skills you need to be a great fencer - endurance, flexibility, strength, speed, and awesome footwork. Go running, take a yoga class, do leg presses and footwork every day. Theres no way you can be fat doing that
Oh, yeah? All you have to do is get older, and this magical feat can be accomplished.
__________________ I'm not anonymous. We just haven't been properly introduced.
In rec.sport.fencing on Thu, 02 Jun 2005 11:40:42 -0600
Neil Gendzwill <ngendzwill@yahoo.com> wrote:
> Zebee Johnstone wrote:
>>
>> Low fat high fibre mostly vegetarian diet, plus 30-60 minutes of aerobic
>> "sweating and panting" exercise every day.
>>
>> If you don't manage the exercise, the change in what you eat will still
>> make a fair difference, as deliberately dropping the fat and raising the
>> fibre means fewer calories for the same amount of eating. Has to be
>> mostly vegetarian because meals based on meat are very energy dense -
>> lotsa fat, not much fibre.
>
> Dude said he didn't want to lose muscle. You need major protein for
> that, plus weight training. Eat a lot of high quality low-fat protein
> (chicken breasts are great, you can also use whey-based protein shakes).
> You should be ingesting minimum 1 g of protein/lb of lean bodyweight.
> Other than the protein, it's the calorie count that's important. Use
> www.fitday.com to track how much you're eating and how much you're
> expending. Lift heavy, and do some cardio as well. Use
He's a fencer - he doesn't need big muscles, he needs fast explosive
speed and endurance.
> www.stumptuous.com/weights.html as a reference if you're new to weight
> training. If you can manage a 1000 calorie/day deficit, you'll drop a
> couple of pounds a week. More than that isn't too healthy.
>
I think he's better off to avoid the fats and increase the fibre, and
not worry too much about protein because most people who aren't
bodybuilders can get quite enough protein without looking for it. Eat
fish once or twice a week, and there's plenty of protein with less fat
than even lean chicken, and more nutrients.
I'd say if a fencer wants to improve, they cut the fat, increase the
fibre and lower calories that way, and do say 3km of footwork and lunges
a day. Buy a pedometer and have at it!
In all likelhood, there is no safe way to lose that kind of weight in 6
weeks or so. General medical rule of thumb is that you shouldn't try to
lose more than a pound a week.
--Harold Buck
"I used to rock and roll all night,
and party every day.
Then it was every other day. . . ."
-Homer J. Simpson
Zebee Johnstone wrote:
>
> He's a fencer - he doesn't need big muscles, he needs fast explosive
> speed and endurance.
Where did I say to develop big muscles? Weight training is for all
athletes. You can develop the sort of fast explosive speed you're
talking about by doing exercises like squats explosively and in multiple
low (2-3) rep sets. More importantly, the weight training plus protein
intake helps maintain muscle when cutting.
For endurance, do the cardio.
> I think he's better off to avoid the fats and increase the fibre, and
> not worry too much about protein because most people who aren't
> bodybuilders can get quite enough protein without looking for it. Eat
> fish once or twice a week, and there's plenty of protein with less fat
> than even lean chicken, and more nutrients.
If you want to drop weight and keep muscle, you need to eat protein. I
don't understand your fibre obsession, unless you just like being really
regular.
Peach - you can adjust carbs to match athletic needs. The strict atkins approach would give him a good program to follow to achieve his goal - if he were interested in longer term program I'd have him shift over more to the South Beach style. I think that training and competition can be accomodated easily with either approach - Atkins can give him more structure for his immediate goal. - TLH
__________________
An ER motto: All bleeding eventually stops. - TLH
Let me add my voice to the chorus saying that losing that much weight
in so short a time is not healthy, unless you're doing under strict
medical supervision. At least that's what I keep reading.
If you're feeling tired and lethargic, adding more protein to your diet
may help with energy levels---it always has for me. But as I understand
it, the huge amounts sometimes recommended by weightlifters constitute
overkill; the body cannot use anything like 100 or 200 grams per day
and simply flushes the excess. OTOH, the same goes for carbs: fencing
is not an endurance sport in the way that, say, running is. We do not
go for an hour or more continually, and fencing is part anaerobic as
well as aerobic ( especially sabre ). We can eat and drink between
rounds or even between bouts, and we compete for fairly short
intervals. Carb loading and like strategies are also overkill for us.
The advice coming out of the exercise physiology world seems to change
every six months, but as far as I can tell the only really satisfactory
way to lose weight is simple arithmetic: more calories expended than
consumed. Which sort of wants calorie counting and exercise...
For what it's worth I'm going to have to say that I have no clue what this fibre obsession is all about. I'd be interested in hearing about it though, maybe I'll add metamucil to my diet as a training supplement. Weight training definitely has it's benefits for all athletes, as does resistance training (medecine ball lunges amongst others) and plyometric training for producing explosive speed. However, if I read correctly you're trying to drop 15lbs from the midsection area, in which case the best ways to slim down there would be to watch your diet and/or (preferably and) jogging/swimming etc. If you don't mind a little pain then a nice ab/core workout would probably also help.
Lastly I'd like to agree that it's not safe to lose a lot of solid weight quickly...even losing water weight quickly is rather high on my list of unsafe activities. I've watched teammates drop 10lbs in a practice, or 20lbs in a week, but they always left me feeling uneasy about their health, especially when athletic competition was involved.
Whatever you end up doing, good luck.
__________________ I now dangle to the left....my tassle. Get your minds out of the gutter.
"Martin was not an optimist; he was a prisoner of hope." Optimism is about assuming there's evidence that justifies your outlook while hope is about creating the evidence and procuring your own happiness or vision of the world. - Professor West
In article <bigdawg2121.1qa6e4@timelimit.fencing101.com>,
bigdawg2121 <bigdawg2121.1qa6e4@timelimit.fencing101.com> wrote:
> However, if I read correctly you're trying to drop 15lbs from the
> midsection area, in which case the best ways to slim down there would
> be to watch your diet and/or (preferably and) jogging/swimming etc. If
> you don't mind a little pain then a nice ab/core workout would probably
> also help.
Why would that help? There's no such thing as "spot reduction." He needs
to burn more calories than he takes in, so the running, swimming, etc.
is what he needs.
From my experience, I'll tell you that nothing has ever taken weight off
me like training for an Ironman triathlon, and since I've done lots of
running and never lost that kind of weight, I attribute a lot of it to
the 100-mile bike rides.
--Harold Buck
"I used to rock and roll all night,
and party every day.
Then it was every other day. . . ."
-Homer J. Simpson
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