Exercising without a gym

[D3badge]

IMO, no other way to accomplish this except to faithfully carry out a cardio workout for at least 30min, i.e. running

 

30min is too little....cant achieve much especially as you grow older. metalbolism going down

[Hamburger]

main carbo from subways wif 6 grams of fats. Wholemeal bread for breakfast.seems lots of carbo in my diet . i cant don eat rice but i cant resists wholemeal bread

[Topgun]

CBS, what do you eat for breakfast? Something that's easily accessible outside. I hate to take breakfast at home, as much as possible I need my dose of caffeine and newspaper outside

 

For the 2 main meals it's easier to follow the no carb, fats and protein regime I think. But I'm scratching my head when it comes to breakfast.

 

This morning, I couldn't help it, took prata with the family. But only 1 piece instead of my usual 2

 

[Topgun]

read until blur but no one advice on my spare tyre leh............

 

Stay away from hamburgers

[Hamburger]

Stay away from hamburgers

but bro chickenBS said animal's fat is gd leh.......

[Topgun]

but bro chickenBS said animal's fat is gd leh.......

 

The beef pattie if grilled is good. It's the bun which is pure flour!

I learn damn fast.

 

For lunch today I took fish soup without the bee hoon. My family stared at me 'is this my husband/dad?' going through their minds

Edited January 3, 2010 by Topgun

[Chickenbackside]

CBS, what do you eat for breakfast? Something that's easily accessible outside. I hate to take breakfast at home, as much as possible I need my dose of caffeine and newspaper outside

 

For the 2 main meals it's easier to follow the no carb, fats and protein regime I think. But I'm scratching my head when it comes to breakfast.

 

This morning, I couldn't help it, took prata with the family. But only 1 piece instead of my usual 2

 

Haha. That sounds like me when I just started.

 

If I have to have breakfast outside, it's usually eggs. I'll usually have 4. If I have to have coffeeshop kopi, it'll be kopi o or kopi si kosong.

 

Otherwise, I'd have kway chap without the kway.

[Chickenbackside]

The beef pattie if grilled is good. It's the bun which is pure flour!

I learn damn fast.

 

For lunch today I took fish soup without the bee hoon. My family stared at me 'is this my husband/dad?' going through their minds

Wah, that was what I ordered for lunch today at Chilli's. Burger without the buns and fries. But I substituted with egg and more veges...

[Topgun]

Wah, that was what I ordered for lunch today at Chilli's. Burger without the buns and fries. But I substituted with egg and more veges...

 

Now the 65kg and 29in waist here i come

[Topgun]

Haha. That sounds like me when I just started.

 

If I have to have breakfast outside, it's usually eggs. I'll usually have 4. If I have to have coffeeshop kopi, it'll be kopi o or kopi si kosong.

 

Otherwise, I'd have kway chap without the kway.

 

For eggs, do you take the yolks? Go against the grain, doesn't it? Yolk = cholesterol

 

[Chickenbackside]

For eggs, do you take the yolks? Go against the grain, doesn't it? Yolk = cholesterol

The yolk is the best part!

 

Here's a little story about a strange old man:

 

http://findarticles.com/p/articles/mi_m120...39/ai_10673558/

 

 

And here's an opinion on cholesterol that goes against the grain:

 

http://www.second-opinions.co.uk/cholesterol_myth_1.html

Edited January 3, 2010 by Chickenbackside

[Aristotle]

For eggs, do you take the yolks? Go against the grain, doesn't it? Yolk = cholesterol

 

The yolk is ok to take. I took like 5 yolks daily. But I do count my fats and protein intake, that's why I didn't take more than I need. Overall per day, about 10 eggs daily.

 

[Topgun]

This post is almost entirely about low carb or no carb diet, OT from the subject of the TS. But it's so informational.

 

Maybe we should start another thread and copy some of the info across.

[Leeking]

I have struggled with weight most of my life. Yoyo dieted a few times, lost the weight, but piled it on more than ever after reaching my goals.

 

But finally, I have found a sustainable way to stay healthy and lean. I thought I'd share my story with you. The people who have tried my method have experienced weight loss and and better health. All of them.

 

I started to change my lifestyle because early last year, I got ill for 3 months and saw 5-6 doctors and none of them could heal me. I finally went for a blood test and found out that I have all sorts of health problems. From high blood pressure to high cholesterol to poor liver function...etc. My doctor told me if I don't lose weight and become healthy, I will probably face my death by the time I'm 50 years old.

 

I am a 173cm tall middle-aged male who has lost 23kg the last year and is having no trouble keeping it off unlike previous times. Before I started changing my lifestyle, I had 35% body fat and my waist was 40 inches. Today, I have 12% body fat and my waist is 29 inches with visible abdominal muscles. I wear size S shirts now compared with XL before, but can hardly button the top buttons and arms are tight due to the proportion of my body now ( a nice problem to have really). I can't buy pants from Gap cos even their size 28 pants are too big for me. My recent blood test revealed that I am at the best state of health I have ever been in.

 

Now, let's get into it.

 

1st concept is, 90% of your health and weight is determined by WHAT YOU EAT. Exercise helps to make you functional, but don't make the mistake of using exercise as the main tool to lose weight. Ever heard the saying "you cannot out exercise a bad diet"?

 

About the diet, I adopt a paleolithic way of eating. Basically, this sums it up: http://www.paleonu.com/get-started/

 

1) Eliminate sugar (including fruit juices and sports drinks) and all flour

 

2) Start eating proper fats - Use healthy animal fats to substitute fat calories for carb calories. Drink whole cream or half and half instead of milk.

 

3) Eliminate grains. No rice, no bread, no noodles, no pasta...

 

4) Eliminate grain and seed derived oils (cooking oils). Cook with butter, animal fats, or coconut oil.

 

5) Get daily midday sun or take 4-8000 iu vit D daily

 

6) Intermittent fasting and infrequent meals (2 meals a day is best)

 

7) Fruit is just a candy bar from a tree. Stick with berries and avoid watermelon which is pure fructose. Eat in moderation.

 

8) Eliminate legumes

 

9) Adjust your 6s and 3s. Pastured (grass fed) dairy and grass fed beef or bison avoids excess O-6 fatty acids and are better than supplementing with 0-3 supplements.

 

11) Eliminate milk if you are sensitive to it

 

 

About the exercise, I have increased the size of my shoulders and arms by quite a few inches with just body weight exercises. Never underestimate the effectiveness of body weight exercises. For me, I don't like going to the gym, so I make do with body weight exercises so that I can do it in the comfort of my own house. Saves me time and trouble.

 

The core of my workouts are basically pull-ups and push ups. You will be surprised at how much muscle you can pack on with just these 2 exercises. Don't just think plain old simple push ups and pull ups. There are many many variations that will challenge you, even when you're at a high level of physical fitness. Different variations target different muscle groups, so you can be sure you get a great physique.

 

Of course, for your legs, you can do squats and lunges. There are many variations to these too.

 

You can jog if you enjoy running, but don't do it for too long. Keep it under 30 minutes. Focus instead on anaerobic type exercises. Don't listen to people who say you can't burn fat with pull ups. Try doing 5 sets of 20 pull ups and 5 sets of 50 push ups and tell me that's easier than jogging for 1 hour.

 

Slow steady cardio (SSD), like jogging, won't make you look muscular either. So to me, I get 2 things done at the same time when I choose not to concentrate on SSD, namely build a good looking physique and improve my functionality. For example, if there is a fire and I need to climb up to my neighbour's window upstairs, I know I have the strength to pull myself up and help my family escape the danger.

 

I only jog when I feel my body needs more time to recover from my pull ups and push ups.

 

But remember, most of it is what you stuff into your mouth. So address that first.

 

Good luck!

 

 

Nice tips.. Indeed weight training does keep your metabolism high for a loger period even during your sleep.. And yah, I also believe diet is the most impt.

[Leeking]

I have struggled with weight most of my life. Yoyo dieted a few times, lost the weight, but piled it on more than ever after reaching my goals.

 

But finally, I have found a sustainable way to stay healthy and lean. I thought I'd share my story with you. The people who have tried my method have experienced weight loss and and better health. All of them.

 

I started to change my lifestyle because early last year, I got ill for 3 months and saw 5-6 doctors and none of them could heal me. I finally went for a blood test and found out that I have all sorts of health problems. From high blood pressure to high cholesterol to poor liver function...etc. My doctor told me if I don't lose weight and become healthy, I will probably face my death by the time I'm 50 years old.

 

I am a 173cm tall middle-aged male who has lost 23kg the last year and is having no trouble keeping it off unlike previous times. Before I started changing my lifestyle, I had 35% body fat and my waist was 40 inches. Today, I have 12% body fat and my waist is 29 inches with visible abdominal muscles. I wear size S shirts now compared with XL before, but can hardly button the top buttons and arms are tight due to the proportion of my body now ( a nice problem to have really). I can't buy pants from Gap cos even their size 28 pants are too big for me. My recent blood test revealed that I am at the best state of health I have ever been in.

 

Now, let's get into it.

 

1st concept is, 90% of your health and weight is determined by WHAT YOU EAT. Exercise helps to make you functional, but don't make the mistake of using exercise as the main tool to lose weight. Ever heard the saying "you cannot out exercise a bad diet"?

 

About the diet, I adopt a paleolithic way of eating. Basically, this sums it up: http://www.paleonu.com/get-started/

 

1) Eliminate sugar (including fruit juices and sports drinks) and all flour

 

2) Start eating proper fats - Use healthy animal fats to substitute fat calories for carb calories. Drink whole cream or half and half instead of milk.

 

3) Eliminate grains. No rice, no bread, no noodles, no pasta...

 

4) Eliminate grain and seed derived oils (cooking oils). Cook with butter, animal fats, or coconut oil.

 

5) Get daily midday sun or take 4-8000 iu vit D daily

 

6) Intermittent fasting and infrequent meals (2 meals a day is best)

 

7) Fruit is just a candy bar from a tree. Stick with berries and avoid watermelon which is pure fructose. Eat in moderation.

 

8) Eliminate legumes

 

9) Adjust your 6s and 3s. Pastured (grass fed) dairy and grass fed beef or bison avoids excess O-6 fatty acids and are better than supplementing with 0-3 supplements.

 

11) Eliminate milk if you are sensitive to it

 

 

About the exercise, I have increased the size of my shoulders and arms by quite a few inches with just body weight exercises. Never underestimate the effectiveness of body weight exercises. For me, I don't like going to the gym, so I make do with body weight exercises so that I can do it in the comfort of my own house. Saves me time and trouble.

 

The core of my workouts are basically pull-ups and push ups. You will be surprised at how much muscle you can pack on with just these 2 exercises. Don't just think plain old simple push ups and pull ups. There are many many variations that will challenge you, even when you're at a high level of physical fitness. Different variations target different muscle groups, so you can be sure you get a great physique.

 

Of course, for your legs, you can do squats and lunges. There are many variations to these too.

 

You can jog if you enjoy running, but don't do it for too long. Keep it under 30 minutes. Focus instead on anaerobic type exercises. Don't listen to people who say you can't burn fat with pull ups. Try doing 5 sets of 20 pull ups and 5 sets of 50 push ups and tell me that's easier than jogging for 1 hour.

 

Slow steady cardio (SSD), like jogging, won't make you look muscular either. So to me, I get 2 things done at the same time when I choose not to concentrate on SSD, namely build a good looking physique and improve my functionality. For example, if there is a fire and I need to climb up to my neighbour's window upstairs, I know I have the strength to pull myself up and help my family escape the danger.

 

I only jog when I feel my body needs more time to recover from my pull ups and push ups.

 

But remember, most of it is what you stuff into your mouth. So address that first.

 

Good luck!

 

 

Nice tips.. Indeed weight training does keep your metabolism high for a loger period even during your sleep.. And yah, I also believe diet is the most impt.

[Icyfreakass]

Juz installed a pull-up bar between my door. Cheap and good. Don even have to drill.

[Zakuii]

Chickenbackside, so what food can be taken? curry? rendang? all types of meat, as long not deep fried? organic stuff?

[Topgun]

I'm still struggling with breakfast low carbs. Have been eating eggs (only) and today ordered chicken drumstick. Also taken kway chap without the kway chap. For breakfast!

 

I'm also worried about the roast pork, bbq chicken, steaks etc, are these really 'healthy' to be eaten everyday? From this thread and some reading, it's not to take bigger portion of protein to replace the carbs, but actually to take more fats. Am I correct, CBS? I really worry about taking too much cream and butter, egg yolks (cholesterol) etc. For dinner, I've been taking just a spoonful of rice, and tonight skipping rice altogether

 

What about fruits like bananas?