Losing that beer belly in time for Ibiza
- Thread starter Uncle_Sevo
- Start date
did read up on that Paleo diet. Most of it makes sense to me but again its essentially based around a low carb diet with a few extra twists from what i can see . seems theres loads of 'diets' basically saying the same thing so im inclined not to follow a specific one and just try and take some principals on board and try and make it work for me
At the end of the day its still about calories in v calories out.
The best way to do it is intense cardio (HIIT) and eating a clean diet. That means reducing sugars, simple carbs, and increasing lean protein. But yes, the diet factor can easily magnify your exercise gains. Eat healthy and it will happen at a seemingly astonishing pace. Eat poorly and watch your gains come in glacially.
The best way to do it is intense cardio (HIIT) and eating a clean diet. That means reducing sugars, simple carbs, and increasing lean protein. But yes, the diet factor can easily magnify your exercise gains. Eat healthy and it will happen at a seemingly astonishing pace. Eat poorly and watch your gains come in glacially.
does this count as HIIT?:
I didnt want to do running as i had been for the last 6 days in a row and my legs were sore as well as my ankle which i broke a year ago so instead opted for the bike in the gym. Started off doing 30 sec on a higher resistance level (15) as fast as i could then back down to 8 for a minute. did this for about 8 minutes then increased to 1 min sprints. All in all I did 20 mins. It got harder and harder and on the sprints it felt like my heart was going at a million miles an hour! Im sure doing it running on a treadmill would have been alot harder but wanted to know whether this would have been effective for days when i didnt want to have impacts on my legs??
I also did a 2k row and some weights (sets to fatigue/12-15 x 3)
I didnt want to do running as i had been for the last 6 days in a row and my legs were sore as well as my ankle which i broke a year ago so instead opted for the bike in the gym. Started off doing 30 sec on a higher resistance level (15) as fast as i could then back down to 8 for a minute. did this for about 8 minutes then increased to 1 min sprints. All in all I did 20 mins. It got harder and harder and on the sprints it felt like my heart was going at a million miles an hour! Im sure doing it running on a treadmill would have been alot harder but wanted to know whether this would have been effective for days when i didnt want to have impacts on my legs??
I also did a 2k row and some weights (sets to fatigue/12-15 x 3)
Buckley
Well-Known Member
Firefighter
New Member
Yeah man, as long as you get that heart rate up. I know running gets hard on the lower back, knees, and sometimes shins, like in my case. Sometimes I'll just do the stair master on an interval program for about 20 mins. The thing about running is that it helps strengthen your core as well. But it is definitely high impact. Sounds like the bike works just as well for you so keep with it on days you're feeling sore. But run when you can as well. It's good to mix it up. You've definitely got the right idea. Keep listening to your body.
Boardgrrrrl
Active Member
How did you find out about it Hally? How easy did you find the transition?
I really like the sound of it but not sure if I could commit to the no pasta and rice thing.
Hally
Well-Known Member
I train in MMA and loads have people have switched to the Paleo diet recently, just a bit tweaked for training. If you want to find out more just put 'paleo diet' into Amazon and the book will come up, only costs about a £5 second hand.
I found the transition really easy and I ate that much pasta, bread and rice before you wouldn't believe. I treat myself a couple of times week to pizza or Chinese or something but enjoy what I am eating anyway. The best thing with it is I never get hungry and eat when I want but can stay under 11 stone with out a problem
I found the transition really easy and I ate that much pasta, bread and rice before you wouldn't believe. I treat myself a couple of times week to pizza or Chinese or something but enjoy what I am eating anyway. The best thing with it is I never get hungry and eat when I want but can stay under 11 stone with out a problem
Firefighter
New Member
You know what? Brown rice and whole wheat pasta. It's better for ya. Still gotta watch your intake, though.
Boardgrrrrl
Active Member
Agreed - I actually prefer brown rice & pasta to white and always try to buy it instead of white. But the thought of cutting it out altogether gives me a slight panic attack...
Hally I went on the website yesterday and downloaded a few recipes and they're not as scary as I thought.
So what is your typical days diet?
(I had to google MMA....
)You don't need a book to show you how to follow a paleo diet. Paleolithic people did fine without a book.
There are loads of articles on the internet about it if you want some information overload?
The paleo diet is simply any food that can be digested properly, raw. You don't have to eat the foods raw. That is just a simple way of explaining what foods are not on the forbidden list.
It's basically meat, eggs, fish, fruit and some (not all) vegetables. All these items are easily found in any supermarket.
Fruit should be limited. It's not great for energy and if you try to use it as the bulk of your calories you will be eating all day long. Meat and eggs should provide the bulk of the calories. Don't be scared of eating fatty meats. It's good for energy and helps keep carb cravings at bay.
Off the list is spuds, dairy and anything made from grains. There's probably a few other things to say but certainly not enough to warrant writing a whole book on the subject.
There are loads of articles on the internet about it if you want some information overload?
The paleo diet is simply any food that can be digested properly, raw. You don't have to eat the foods raw. That is just a simple way of explaining what foods are not on the forbidden list.
It's basically meat, eggs, fish, fruit and some (not all) vegetables. All these items are easily found in any supermarket.
Fruit should be limited. It's not great for energy and if you try to use it as the bulk of your calories you will be eating all day long. Meat and eggs should provide the bulk of the calories. Don't be scared of eating fatty meats. It's good for energy and helps keep carb cravings at bay.
Off the list is spuds, dairy and anything made from grains. There's probably a few other things to say but certainly not enough to warrant writing a whole book on the subject.
Hally
Well-Known Member
I have never had any problems with energy, in fact I feel a lot better than I did before changing my diet. I ate pretty then but with lots of wholemeal pasta, brown rice etc. I do adapt it pre and post training training though. I think one of the major bebfits for me is I have replaced empty calories from carb laden food with fresh fruit and veg that is packed with vitamins and minerals.
I haven't got shares in the book, I just like to understand why I should or should not be doing something. I find this gives me extra motivation when I am tempted by a Mighty Meaty pizza.
I haven't got shares in the book, I just like to understand why I should or should not be doing something. I find this gives me extra motivation when I am tempted by a Mighty Meaty pizza.
Hally
Well-Known Member
Boardgrrl -
A typical day when not at the gym would be something like;
7.30am - Fish and fruit for breakfast
11.30am - Big bowl of salad (with plenty of peppers, spinach and tomatos) with fresh tuna.
3.30am - Sweet potato, broccholi, spinach and lean steak
7.30pm - Stir fried veg and chicken
Snacks - fruit, nuts and seeds
Drinks - Water, water and water
A typical day when not at the gym would be something like;
7.30am - Fish and fruit for breakfast
11.30am - Big bowl of salad (with plenty of peppers, spinach and tomatos) with fresh tuna.
3.30am - Sweet potato, broccholi, spinach and lean steak
7.30pm - Stir fried veg and chicken
Snacks - fruit, nuts and seeds
Drinks - Water, water and water
AndyJB
Active Member
I'd rather chop my knob off with a spoon than try and stick to that.
It's simple really, eat within reason, cut the booze to a minimum and exercise. Live an active lifestyle and you will lose weight.
There is no point following the above and then sitting on the sofa watching Eastenders.
Johnny Vodka
Well-Known Member
I'd feel guilty about eating that much meat. I try to only eat meat 4* a week. I don't think carbs are bad for you, if you don't eat too many and keep it to healthily cooked potatoes, brown bread, etc. Main thing is to eat loads of fruit and veg (try and go for 7+ portions a day), so you have less room for other stuff.
Ikoda
Well-Known Member
I'd be lost without meat. I eat it every day.
Firefighter
New Member
For breakfast, I highly recommend oatmeal. Plain oatmeal. However, it's lot easier to get down if you add some fruit, raisins, or nuts. It's not the greatest on its own. BUT, oatmeal is an excellent source of complex carbs and will help keep you going through the day.
Along with that, I usually eat 6 hard boiled eggs, skip the yolks. Half a grapefruit, turkey sausage, and a small cup of yogurt.
Along with that, I usually eat 6 hard boiled eggs, skip the yolks. Half a grapefruit, turkey sausage, and a small cup of yogurt.
Firefighter
New Member
ONE MORE THING!! The earlier you do your cardio in the day, the better. It' will keep your metabolism running at a higher rate throughout the day. Whereas if you do cardio in the evening, you're gonna get a metabolism spike for a couple hours before bed. This may actually keep you up at night, too. Well, it's happened to me anyway. Layin in bed like....
Hally
Well-Known Member
AndyJB - not that tempted then? I quite enjoy it to be honest, if it was a living hell to eat it I wouldn't bother. I am not suggesting it is what everyone should do, I am all for sensible diet with sensible excercise. You aren't going to live for ever what ever you do. The reason I do it is I want to be able to train for as long as I can and at 36 my body is not as forgiving as it was. All the years of abuse probably haven't helped in that respect.
I am with Ikoda, I would be lost with out a lot of meat (in a massively hetrosexual way)
I am with Ikoda, I would be lost with out a lot of meat (in a massively hetrosexual way)