Exercising without a gym

[Alpha78]

I've got a friend who lost a huge amount of weight by going paleo, but his wife is not on board. He eventually gained all his weight back. He says it's not worth the daily confrontation with the wife.

 

I guess some people just can't see. My friend lost 40kg, his doc took him off his metformin/Lipitor/Plavix after seeing his tremendous improvement in health, went from being a fat ass to hunk, and his wife gets angry with him because he can't eat any junk and looks good. She's does everything she can to make life difficult for him to continue being healthy and looking good.

 

Now he's back to being a fat diabetic who has trouble getting off his couch, but at least they don't fight about food anymore. Sigh.

 

Strange world.

 

Thankfully my CO also believes in low carbs, we both eat as little carbs as we can. Now it's vanity kicking in, the little bits of spare tyre that refuses to go away, that gives us the headaches.

 

Downside is the extended family doesn't believe in it, we still get some rice here and there in daily meals. Weekends become carbo overdose due to home cooked food.

[Mazdaowner]

I've got a friend who lost a huge amount of weight by going paleo, but his wife is not on board. He eventually gained all his weight back. He says it's not worth the daily confrontation with the wife.

 

I guess some people just can't see. My friend lost 40kg, his doc took him off his metformin/Lipitor/Plavix after seeing his tremendous improvement in health, went from being a fat ass to hunk, and his wife gets angry with him because he can't eat any junk and looks good. She's does everything she can to make life difficult for him to continue being healthy and looking good.

 

Now he's back to being a fat diabetic who has trouble getting off his couch, but at least they don't fight about food anymore. Sigh.

 

Strange world.

 

I face similar, only mine knows fair well if I go overboard, it will mean old problems will start coming in teh cracks.

 

[Kesmond]

Hi

 

I started this diet about 1mth ago after reading this thread.

 

I was 120kg 173cm 38years old. I'm feeling shltty, no energy, mint hypertension 140/90, normal sugar level 6.8/mg before meal ( 8> is diabetic), feeling breathless sometime

 

I tried many ways to reduce weight, it been yoyo. lose 10... gained back 12kg. end up becoming fatter.

 

I'm almost given up to try again... but after reading this thread, i decided to try one last time, i won't want to be a sick and burden my wife.

 

I lost 10kg in my first mth, lost 1 inch off my 42 waist, shirt slightly loosen, better breathing. blood glucose has been stable after meal 4.5-5.5/mg ( usually is 8-9mg if i eat non-lchf meal), this to make sure i did not take any carb that increase blood glucose

 

quite a satisfication result that motivative me to carry on. I seldom exercise, once a week slow jog for like 40min.

 

into my 2nd mth now it seem the weight doesnt go down as much as the first mth..

 

what should i improve on..?

 

my diet, i tried to keep as clean as possible.. morning i drink a cup of kopi kosong with abit of fresh milk and a piece of butter

 

eating only 1 meal a day 6pm after work dinner with wife.

 

no rice, noodles.. diet mainly

 

all kind of meat, egg, lamb chicken pork beef fish seafood and veg, i missed eating fruits

 

my wife is supportive for me to reduce some weight, she ok without rice and noodles stuffs

 

just eating meat and veg but she doesn't like fats. so mostly the meat she cook is lean meat.

 

i understand that i have to in take 60% fats from my meal. i drink like 5 teapsoons of coconut oil after dinner to make up for the fats.

 

how do i increase my fats intake? why the need for vit D supplement or sunlight? what other kind of exercise can do i? i'm not as energytic as young people anymore.

 

does buying some weight training my upper body helps to reduce fats faster? what kind of training should i focus on?

 

i'm a homely person, does buying a stationary cycling bike helps? i can cycle while watching tv.

 

thanks.

 

Kesmond

Edited July 28, 2012 by Kesmond

[Cwong2910]

how do i increase my fats intake?

Things u can eat without needing ur wife to cook for u.

- butter

- coconut cream

- Greek or natural Yogurt

U should learn how to cook for yourself anyway. Able and willing to cook your own food is half the battle won.

If ur wife is fats phobic, then what oil does she use to cook?

Lean meat + low carbs + low fats mean that proteins will convert to carbs via gluconeogenesis

 

 

why the need for vit D supplement or sunlight?

- http://ods.od.nih.gov/factsheets/VitaminD-...thProfessional/

 

 

what other kind of exercise can do i?

- because of your weight, long walks is preferred compared to 40min slow jogging to reduce impact on joints.

Do it in the morning in the fasted state (without ingesting food)

- if u want to do stationary bike exercises , keep it short and intense i.e. 20sec all out, 10 sec rest x 4 cycles first and slowly increase to 8 cycles.

- if u want to do weight training goto a gym. Do compound exercises like squats, deadlifts etc. Reference www.stronglifts.com for a simple to follow training program. Bicep curls and other isolation exercises won't help u for now.

 

I feel diet adherence is more important than exercising during the initial phases. When u start doing intense exercises

1) U feel hungry more often and tend to overeat and succumb to temptations

2) Some people do not have the willpower to concentrate on 2 major lifestyle changes at the same time.

I am not saying u can't, but if it becomes too much of a chore, tendency is u will less likely follow through.

Edited July 28, 2012 by Cwong2910

[Cwong2910]

I've got a friend who lost a huge amount of weight by going paleo, but his wife is not on board. He eventually gained all his weight back. He says it's not worth the daily confrontation with the wife.

 

I guess some people just can't see. My friend lost 40kg, his doc took him off his metformin/Lipitor/Plavix after seeing his tremendous improvement in health, went from being a fat ass to hunk, and his wife gets angry with him because he can't eat any junk and looks good. She's does everything she can to make life difficult for him to continue being healthy and looking good.

 

Now he's back to being a fat diabetic who has trouble getting off his couch, but at least they don't fight about food anymore. Sigh.

 

Strange world.

 

the world generally doesn't want to be saved

 

Its not just diet and health, it applies everywhere, career, love, studies, hobbies, etc......

[Hamburger]

persevere and you shall be on your way to better life style....welcome on board

[Jackie12]

Thanks

Edited July 28, 2012 by Jackie12

[Kesmond]

how do i increase my fats intake?

Things u can eat without needing ur wife to cook for u.

- butter

- coconut cream

- Greek or natural Yogurt

U should learn how to cook for yourself anyway. Able and willing to cook your own food is half the battle won.

If ur wife is fats phobic, then what oil does she use to cook?

Lean meat + low carbs + low fats mean that proteins will convert to carbs via gluconeogenesis

 

 

why the need for vit D supplement or sunlight?

- http://ods.od.nih.gov/factsheets/VitaminD-...thProfessional/

 

 

what other kind of exercise can do i?

- because of your weight, long walks is preferred compared to 40min slow jogging to reduce impact on joints.

Do it in the morning in the fasted state (without ingesting food)

- if u want to do stationary bike exercises , keep it short and intense i.e. 20sec all out, 10 sec rest x 4 cycles first and slowly increase to 8 cycles.

- if u want to do weight training goto a gym. Do compound exercises like squats, deadlifts etc. Reference www.stronglifts.com for a simple to follow training program. Bicep curls and other isolation exercises won't help u for now.

 

I feel diet adherence is more important than exercising during the initial phases. When u start doing intense exercises

1) U feel hungry more often and tend to overeat and succumb to temptations

2) Some people do not have the willpower to concentrate on 2 major lifestyle changes at the same time.

I am not saying u can't, but if it becomes too much of a chore, tendency is u will less likely follow through.

 

She been using butter for frying, add olive oil on veg.

can i make up for the lack of fats by intake more butter, coconut cream / oil? how much will be enough?

 

thanks

 

Kesmond

[Little_prince]

She been using butter for frying, add olive oil on veg.

can i make up for the lack of fats by intake more butter, coconut cream / oil? how much will be enough?

 

thanks

 

Kesmond

Can. Basically just eat until u full. As long as u eat the "right" things

[Ender]

For your current weight at 110kg, I don't recommend jogging. Could be bad for your knees if you do not adopting the right running techniques. Suggest you go HIITs which is more effective to loose weight compare to running.

[Little_prince]

u overweight meh ???? how ius life ?????

life is good. just looking to lose some weight. how abt you?

[Chickenbackside]

The idea of making fat a large percentage of your diet is so that you get and stay in ketosis faster, feel full much quicker and stay satisfied for a long time. Know why you're doing it. All these 3 attributes allow you to eat a lot less while feeling full, making losing fat easy.

 

Fat loss is not linear. It comes in stages. So, just be patient. My biggest fat loss phase was a big "whoosh", and that only came in 6 months into the lifestyle. I lost a bit, stopped, resumed a bit, stopped, and this happened a few times, then suddenly, then a of of weight just came off quickly, then stopped, then stabilized for a while, then slowly increased a bit (because of added muscle mass), and now, stabilized.

 

It's a journey. Do it for health, and the weight will fall off.

 

At your stage, some type of activity is better than none. If you like doing the stationary bike and can see yourself doing it constantly, then by all means, buy one. Jogging can be bad for your knees, especially at your current weight.

 

Try to shift your exercise type to higher intensity/short durations or easy/long durations.

 

Examples:

 

High intensity/short duration: spin on your stationary bike for 20secs as fast as possible, then rest until you catch your breath, then go again, do it for 6-8 rounds for a start. Or do pushups/jumping jacks/squats/skip rope... as quick as you can for 20secs, rest, and repeat 6-8 rounds. No special equipment required and you can do it in your bedroom.

 

Easy/long duration: take a leisurely walk from Fort Road car park to ECP hawker centre, buy a bottle of water, then walk back.

 

Watch out for the bad oils. Those things are bad. At this stage, keep dairy (except butter and ghee) and nuts out of your diet first. Those things are ok in small quantities, but thy have addictive qualities. It's hard to stop at 10 almonds. You tend to want to finish the whole pack. Same with cheese.

 

Be consistent and the results will come in time. Everyone wants to lose weight fast, but it doesn't happen like that. Keep doing it and be patient. Look longer term, like 2 years down the road, instead of wondering why you stopped losing weight for a month.

 

Be honest with yourself and don't try to convince yourself that this or that little cheat is ok once a while. It may really be ok but its too easy to fall down that slippery slope. Until you develop a healthy relationship with food, I feel it's best to practice eating healthy as much as possible.

 

All the info is contained in this thread. There's literally nothing that has not been answered. Go through it.

 

Good luck.

 

Hi

 

I started this diet about 1mth ago after reading this thread.

 

I was 120kg 173cm 38years old. I'm feeling shltty, no energy, mint hypertension 140/90, normal sugar level 6.8/mg before meal ( 8> is diabetic), feeling breathless sometime

 

I tried many ways to reduce weight, it been yoyo. lose 10... gained back 12kg. end up becoming fatter.

 

I'm almost given up to try again... but after reading this thread, i decided to try one last time, i won't want to be a sick and burden my wife.

 

I lost 10kg in my first mth, lost 1 inch off my 42 waist, shirt slightly loosen, better breathing. blood glucose has been stable after meal 4.5-5.5/mg ( usually is 8-9mg if i eat non-lchf meal), this to make sure i did not take any carb that increase blood glucose

 

quite a satisfication result that motivative me to carry on. I seldom exercise, once a week slow jog for like 40min.

 

into my 2nd mth now it seem the weight doesnt go down as much as the first mth..

 

what should i improve on..?

 

my diet, i tried to keep as clean as possible.. morning i drink a cup of kopi kosong with abit of fresh milk and a piece of butter

 

eating only 1 meal a day 6pm after work dinner with wife.

 

no rice, noodles.. diet mainly

 

all kind of meat, egg, lamb chicken pork beef fish seafood and veg, i missed eating fruits

 

my wife is supportive for me to reduce some weight, she ok without rice and noodles stuffs

 

just eating meat and veg but she doesn't like fats. so mostly the meat she cook is lean meat.

 

i understand that i have to in take 60% fats from my meal. i drink like 5 teapsoons of coconut oil after dinner to make up for the fats.

 

how do i increase my fats intake? why the need for vit D supplement or sunlight? what other kind of exercise can do i? i'm not as energytic as young people anymore.

 

does buying some weight training my upper body helps to reduce fats faster? what kind of training should i focus on?

 

i'm a homely person, does buying a stationary cycling bike helps? i can cycle while watching tv.

 

thanks.

 

Kesmond

 

[Kesmond]

Butter not as good as ghee for high temp cooking.

 

Ghee = butter minus milk proteins (only butter fat left)

 

I often use butter to cook my steaks. You really need only very little if your steak has fat. Of course the French drench their steaks with butter, which I find really delicious.

 

So it really depends on your personal taste...

 

 

which brand and type of ghee do u recommend?

 

we always use butter for frying.

[Chickenbackside]

which brand and type of ghee do u recommend?

 

we always use butter for frying.

In Singapore, there're really not many choices. The ones you find at NTUC or Mustafa are the only options if you buy ready made. I'm pretty sure the butter that they are rendered from is not from grass fed cows

 

If you can make the effort to make your own, then you can use Anchor or Kerrygold. You will then have the healthiest grass fed ghee.

[Octopusks]

I think there is a brand of ghee under the Fernleaf brand, from New Zealand, same group of company with Anchor butter.

[Babyt]

i tried taking CLA but seems to make my tummy cramp and often feel like going toilet due to the bulk feeling it gives.

 

what about raspberry ketones? havent try yet though.

 

i am 173cm. my weight was 74kg and i dropped to 66kg in 4 mths. during the 4 mths, i did jogging 4 times a week, 4.5km 1 round. i also eat sensibly to feel full, avoid snack and carbo as much as possible especially at night. i would like to drop further to 60kg but wondering how to do it!

 

recently i started to add new exercise regimen like swimming and probably taking planned 12km normal walk during weekends. what else can i do next?

[Sky61]

hi guys, i notice the direction is mostly about losing weight and keeping fit. But how about for guys that are losing too much weight and looking at maintaining a healthy level? i'm 1.8m and i used to weigh 67kg. i've been into lotsa running for the past 2-3yrs and my weight has drop to 60kg so far, very near the unhealthy range as far as BMI is concern. The question i have is how do i gain weight and say maybe maintain at a range of 64-66kg? Asking me to cut down my running is not possible as its my drug now...i do cross-training of weights twice a wk and eat quite a bit,but the pounds are still not putting up, but dropping...is my calorie count insufficent to my daily burnt rate, or am i eating wrongly?tks

[Sga54g]

Bro, I lose abt 13kg in 6mths...

Besides the food intake and exercising, one impt but simple aspect is just to drink more water! I cut back on my kopi, coke...

Try it, drink water anytime anywhere, just need to visit the loo more often!