Losing that beer belly in time for Ibiza

Hally said:
I am under the impression that it doesn't. I believe that come from a flawed piece of research about the GI levels of food that didn't take into account the levels fiber and other variables. When I am cutting weight I put no limit on my vegetable and fruit intake at all.
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In a way, you are both right. GI / GL is a funny thing and almost impossible to predict... some fruits have very high GI / GL, some surprisingly low. Vegetables on the other hand are nearly always low, and often offer better nutritional benefits.

To make things easy (ie. to generalise) it's best to assume that all veg is good and should be consumed in abundance without limits, whereas fruit is really healthy (packed with vitamins etc), but probably best consumed in moderation. I personally find that fruit doesn't seen to fill me up as much as veg.
 
deepseadiver said:
Stay off the fruit dude, it plays havoc with your sugar levels.
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i know some fruits are high in natural sugars etc, but i think generally it's good for you, I'm not gonna over do the fruit, but it's gotta be better than a couple of Mars Bars ;)
 
fizzle said:
In a way, you are both right. GI / GL is a funny thing and almost impossible to predict... some fruits have very high GI / GL, some surprisingly low. Vegetables on the other hand are nearly always low, and often offer better nutritional benefits.

To make things easy (ie. to generalise) it's best to assume that all veg is good and should be consumed in abundance without limits, whereas fruit is really healthy (packed with vitamins etc), but probably best consumed in moderation. I personally find that fruit doesn't seen to fill me up as much as veg.
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Just had a look into it and I got theses figures for fruits GI;

Water melon 72
Pineapple 66
Banana 53
Grapes 43
Apple 39
Pear 36
Peach 28
Cherries 22

Which just backs up what you say and means that I will stop eating pineapple and water melon with such wild abandon!

(lower the GI the better Andy)
 
On another point; my 6 pack is back but I now have a strip of overstretched, and now un-elastic, skin across the middle. I look like I have had a baby, I regret getting that beer belly now!
 
andyallwood said:
i know some fruits are high in natural sugars etc, but i think generally it's good for you, I'm not gonna over do the fruit, but it's gotta be better than a couple of Mars Bars ;)
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Does all this sensible eating mean that you won't be having that ice-cream cocktail on arrival Andy?
 
Hally said:
Just had a look into it and I got theses figures for fruits GI;

Water melon 72
Pineapple 66
Banana 53
Grapes 43
Apple 39
Pear 36
Peach 28
Cherries 22

Which just backs up what you say and means that I will stop eating pineapple and water melon with such wild abandon!

(lower the GI the better Andy)
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IMO the best time to eat fruit (or anything sugary) is within half an hour of finishing exercise. You will get huge recovery benefits from the fructose. Post exercise bananas are particularly good for me!
 
fizzle said:
IMO the best time to eat fruit (or anything sugary) is within half an hour of finishing exercise. You will get huge recovery benefits from the fructose. Post exercise bananas are particularly good for me!
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I tend to have a protein powder and fruit juice drink after training and then a meal with simple carbs with in about 45 minutes of finishing (the only time I do eat simple carbs). I am 36 now and only seriously starting looking at nutrition this last 6 months or so. The changes to my diet have made a huge difference to my recovery and I do feel a lot better in myself.
 
It's funny in a strange sort of way how a thread about health & fitness on a site all about Ibiza, and clubbing is the longest on the Ibiza Open Chat forum!!

Quite what the tabloid gutter press would make of this thread would be interesting as they portray anyone travelling to Ibiza as an overweight, unemployed, chav, slob, slut, take your pick!

Happy to report I have not weighed above 14st for a few weeks and the excess around my midriff is slowly going. Feel 100% zippier with the improved diet too.
 
Hally said:
I tend to have a protein powder and fruit juice drink after training and then a meal with simple carbs with in about 45 minutes of finishing (the only time I do eat simple carbs). I am 36 now and only seriously starting looking at nutrition this last 6 months or so. The changes to my diet have made a huge difference to my recovery and I do feel a lot better in myself.
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Sounds good.

I'm gonna stick my neck out here and drift into being technical... :)

As I understand it, the 'bad' thing about sugars is that it causes an insulin response. Insulin is a hormone that 'tells' the body it's OK to 'store'. Therefore if you eat loads of sugar the body is constantly getting messages that it's OK to 'store'. This is why high carb (western!) diets lead to fat gain.

The good news is, you can work this insulin response to your advantage... if you get a sugar hit after training, the 'storing' that will occur will be in your muscles rather than your midriff! Fruit is particularly good for this. Fruit juice probably better. This is the idea behind 'sports' drinks (which I believe most people should avoid).

Why am I saying this? Well, I believe mixing protein with the fruit juice will mute the insulin response (mixing protein with carbs tends to do this). An optimal solution might be to have the fruit juice first and then get the protein in a little later.

Having said that, what you are doing sounds like a really good plan, and there is no 'one size fits all' solution. My suggestion is just a slight tweak, and won't make a huge difference!
 
kimajy said:
Indeed - go do some outdoor sports/hiking all day, have plenty of sex and dance for 5 hours or more at night for a weekend or two, with only enough food and drink to hand to keep you functioning .. you'll feel great and lose those beer bellies in no time ! (great training for Ibiza too !) :lol:
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Sounds like a good plan :)
 
fizzle said:
Sounds good.

I'm gonna stick my neck out here and drift into being technical... :)

As I understand it, the 'bad' thing about sugars is that it causes an insulin response. Insulin is a hormone that 'tells' the body it's OK to 'store'. Therefore if you eat loads of sugar the body is constantly getting messages that it's OK to 'store'. This is why high carb (western!) diets lead to fat gain.

The good news is, you can work this insulin response to your advantage... if you get a sugar hit after training, the 'storing' that will occur will be in your muscles rather than your midriff! Fruit is particularly good for this. Fruit juice probably better. This is the idea behind 'sports' drinks (which I believe most people should avoid).

Why am I saying this? Well, I believe mixing protein with the fruit juice will mute the insulin response (mixing protein with carbs tends to do this). An optimal solution might be to have the fruit juice first and then get the protein in a little later.

Having said that, what you are doing sounds like a really good plan, and there is no 'one size fits all' solution. My suggestion is just a slight tweak, and won't make a huge difference!
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The guidance I was given was to add glucose to the juice and protein powder (which I ignored). Your post suggests to me that maybe that is what I should be doing it to ensure I am sufficiently restoring the load to my muscles post training.
 
WeLuvIbiza said:
It's funny in a strange sort of way how a thread about health & fitness on a site all about Ibiza, and clubbing is the longest on the Ibiza Open Chat forum!!

Quite what the tabloid gutter press would make of this thread would be interesting as they portray anyone travelling to Ibiza as an overweight, unemployed, chav, slob, slut, take your pick!

Happy to report I have not weighed above 14st for a few weeks and the excess around my midriff is slowly going. Feel 100% zippier with the improved diet too.
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Anyone who thinks that Ibiza is full of fat slobs should get down to Bora Bora. There are some seriously low body fat % down there, I usually experience some severe body envy!
 
Hally said:
The guidance I was given was to add glucose to the juice and protein powder (which I ignored). Your post suggests to me that maybe that is what I should be doing it to ensure I am sufficiently restoring the load to my muscles post training.
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I think adding glucose will definitely enhance the insulin effect, but might inhibit fat burning... I would stick with what you are doing.

Just to clarify my earlier post: I believe there is a 30 - 45 min window where your muscles are effectively sugar 'sponges' and ready to refuel for your next workout.

As I'm sure you know, protein is useful in repair & growth of tissue, but the requirement isn't so urgent, so I always believed the sugar hit was the more important part of the equation in the early stages of recovery (protein is really important too, just not immediately).

Coming back to your situation: It's tricky because the advice you were given regarding glucose is good advice for out and out muscle growth (ie weight gain), however you are trying to do the even harder trick of increasing /maintaining muscle whilst loosing fat (I think!?), so you have to walk a very fine line between adequate recovery and 'starving' your body so that it burns fat. If what you are doing is working, I would stick with it...
it sounds like you are being really wise with your training & diet, so the main thing is to keep up the good work. :)

HTH
 
Hally said:
Just had a look into it and I got theses figures for fruits GI;

Water melon 72
Pineapple 66
Banana 53
Grapes 43
Apple 39
Pear 36
Peach 28
Cherries 22

Which just backs up what you say and means that I will stop eating pineapple and water melon with such wild abandon!

(lower the GI the better Andy)
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cheers, I'm still gonna have pineapple on my gammon steaks though, Mmmm
 
After over 7 months of going the gym( not as much as I should of) I have now finally lost a stone. My scales are now saying im 13 and half stone. Got 6 weeks today until I go. Id love to get to 13 and theres no reason why not now. Ive still got a bit of a belly and my chest isnt up to much but gonna work on them. :)
 
Between Sunday morning and yesterday afternoon i lost 6lb, aiming to lose 2 stone within 9 weeks!
Stalled slightly when i went for a few drinks and a burger :/ but salad with Gammon today (i forgot to put my pineapple on lol) and some fruit should get me back in the swing of things.
Protein milkshakes, grapefruit and plums tomorrow should help also. :)
also bought a pair of dumbbells today to help me along :)
 
Uncle_Sevo said:
After over 7 months of going the gym( not as much as I should of) I have now finally lost a stone. My scales are now saying im 13 and half stone. Got 6 weeks today until I go. Id love to get to 13 and theres no reason why not now. Ive still got a bit of a belly and my chest isnt up to much but gonna work on them. :)
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A stone was your original goal 258 posts ago when you started this thread, so guess you must be :D to have got there with 6 more weeks in hand ? Well done, mate - a proper achievement - now can I please have the 1/2 you're about to lose ! :)
 
Uncle_Sevo said:
After over 7 months of going the gym( not as much as I should of) I have now finally lost a stone. My scales are now saying im 13 and half stone. Got 6 weeks today until I go. Id love to get to 13 and theres no reason why not now. Ive still got a bit of a belly and my chest isnt up to much but gonna work on them. :)
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nice one! keep it going. think we will surprise ourselves how quickly we'll all put it back on in ibiza but thats what its for!
 
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