Physical & Mental health

[Hutcho 8,443]

Ok, so a little update.

Now concentrating on upper body excercises. I have a fitness bench, and a pair of good quality adjustable weights, which i have been using for a couple of months. Starting to build more muscle.

Still continuing with the cardio (Rowing Machine, Cycling etc), but its less prominent. I am a relative fitness newbie however. Questions coming lol.

I now weigh just over 12 stone. Am just under 6ft1. I still want to lower my bodyfat amount, yet increase muscle, so am not sure how many calories i should be having a day? Over the last year (11 months). I have mainly been focussed on losing weight so i have basically just cut the amount of calories i am eating significantly. But now i have lost (Nearly 5 stone), i am not sure whether i should start increasing calories a bit more to help with muscle building, or not, as i definitely don't want to put it back on again (Unless its from muscle which is fine obv).

And i am a bit confused by dairy products. I always thought they were very bad as they are generally quite full of fat. But some people i know eat a lot of it and drink a lot of milk etc in their fitness regimes. So am not really sure?

I am guessing that as i was losing weight i was thinking about the calories, wheras now i should think about fat content, protein content etc.

Any advice would be greatly appreciated. Cheers.

[SinineUltra 1,170]

Ok, so a little update.

Now concentrating on upper body excercises. I have a fitness bench, and a pair of good quality adjustable weights, which i have been using for a couple of months. Starting to build more muscle.

Still continuing with the cardio (Rowing Machine, Cycling etc), but its less prominent. I am a relative fitness newbie however. Questions coming lol.

I now weigh just over 12 stone. Am just under 6ft1. I still want to lower my bodyfat amount, yet increase muscle, so am not sure how many calories i should be having a day? Over the last year (11 months). I have mainly been focussed on losing weight so i have basically just cut the amount of calories i am eating significantly. But now i have lost (Nearly 5 stone), i am not sure whether i should start increasing calories a bit more to help with muscle building, or not, as i definitely don't want to put it back on again (Unless its from muscle which is fine obv).

And i am a bit confused by dairy products. I always thought they were very bad as they are generally quite full of fat. But some people i know eat a lot of it and drink a lot of milk etc in their fitness regimes. So am not really sure?

I am guessing that as i was losing weight i was thinking about the calories, wheras now i should think about fat content, protein content etc.

Any advice would be greatly appreciated. Cheers.

Try searching Micheal Kory's Fitness on YouTube - a quality channel with very solid advice, also Hodgetwins give great advice, but with everything look out what suits you the best! Good to hear you are doing great

[Hutcho 8,443]

Try searching Micheal Kory's Fitness on YouTube - a quality channel with very solid advice, also Hodgetwins give great advice, but with everything look out what suits you the best! Good to hear you are doing great

Thanks mate. Will do.

[yuvala 2,167]

Thanks mate. Will do.

Try searching Micheal Kory's Fitness on YouTube - a quality channel with very solid advice, also Hodgetwins give great advice, but with everything look out what suits you the best! Good to hear you are doing great

While you're at it check out Strengthcamp and ElliotHulse (both channels are his, ElliotHulse is more about random questions and shit, the guy is like a mentor, Strengthcamp is about lifting weights ofc.

[Hutcho 8,443]

Try searching Micheal Kory's Fitness on YouTube - a quality channel with very solid advice, also Hodgetwins give great advice, but with everything look out what suits you the best! Good to hear you are doing great

While you're at it check out Strengthcamp and ElliotHulse (both channels are his, ElliotHulse is more about random questions and shit, the guy is like a mentor, Strengthcamp is about lifting weights ofc.

Thanks Guys.

Just spent the last hour going through his vids. Exactly what i was looking for. Cheers.

[Rmpr 8,977]

What is 12 stone?

[yuvala 2,167]

Thanks Guys.

Just spent the last hour going through his vids. Exactly what i was looking for. Cheers.

Michael Kory I guess you mean? Elliot is more random haha. But Michael has been making only baking vids and shit lately.

[SinineUltra 1,170]

What is 12 stone?

English refuse to use the normal SI system for quantities so they use stones, pounds, inches, yards etc. 1 stone = 6,35 kgs

[Hutcho 8,443]

What is 12 stone?

A stone is 14lbs. so 168lbs. Is stones not a recognised measurement in brazil. Its probably the most common here.

Which is 76kg. ish.

[Hutcho 8,443]

Michael Kory I guess you mean? Elliot is more random haha. But Michael has been making only baking vids and shit lately.

Yeah lol. But some of his first videos were quite intresting.

[Spike 12,049]

I'm going to have a proper go at a proper exercising regime tomorrow. I would love to look like De Rossi shirtless, but truth be told with all that hair, it'd be closer to Ryan Giggs.

[OneMoSalah 8,787]

What is 12 stone?

76 kilos I think. Can't remember exactly but its around 76-78 kilos.

[dumps 284]

Ok, so a little update.

Now concentrating on upper body excercises. I have a fitness bench, and a pair of good quality adjustable weights, which i have been using for a couple of months. Starting to build more muscle.

Still continuing with the cardio (Rowing Machine, Cycling etc), but its less prominent. I am a relative fitness newbie however. Questions coming lol.

I now weigh just over 12 stone. Am just under 6ft1. I still want to lower my bodyfat amount, yet increase muscle, so am not sure how many calories i should be having a day? Over the last year (11 months). I have mainly been focussed on losing weight so i have basically just cut the amount of calories i am eating significantly. But now i have lost (Nearly 5 stone), i am not sure whether i should start increasing calories a bit more to help with muscle building, or not, as i definitely don't want to put it back on again (Unless its from muscle which is fine obv).

And i am a bit confused by dairy products. I always thought they were very bad as they are generally quite full of fat. But some people i know eat a lot of it and drink a lot of milk etc in their fitness regimes. So am not really sure?

I am guessing that as i was losing weight i was thinking about the calories, wheras now i should think about fat content, protein content etc.

Any advice would be greatly appreciated. Cheers.

on the topic of dairy: just be careful. it is really good, but buy low fat stuff. Skimmed milk is probably the greatest thing that exsists. i love the stuff. Cheese is my weakness, whenever i lift weights i just crave a nice big fat wet slab of cheese, so i go for low fat cheese. doesnt taste as good though you should be able to find low fat variations of most things, just buy those, every little helps!

the whole lose fat and gain muscle is hard. but it is do-able. most people either go for one or the other (bulk then shred), but it can be done if you are willing to go through a really slow process. In terms of calories you need to eat just under what you need by around 300-400kcal a day, which really isnt that much, but if you lift weights 4 or 5 times a week, and get a slightly above average % of those calories coming form protein, you should slowly bulk up and lose fat. So protein intake is usually around 10% of your daily intake, just whack that up to 20% and cut away 5% from both fat and carbs.

Im not 100% sure if this is true becasue not much research looks at this, but it may be beneficial to have days of over eating, and days of under eating. for example, on a day you lift weights, eat an extra 3-400kcal, on the days of no exercise/some cardio stuff, eat 3-400 less kcal, so at the end of the week youd have roughly your reccomended intake, but on the way youd have reduced some fat stores and gaines some muscle. ive no idea if this would work or if it would just cancel each other out, ive not seen any research on that. would be interesting though.

[BlueLion. 21,491]

Severe inflammation of the tissue on my hip today. Should really stop throwing myself around in goal

[dumps 284]

Severe inflammation of the tissue on my hip today. Should really stop throwing myself around in goal

Maybe keep your tissues in your pocket or a bag next time?

hope this helps

[Spike 12,049]

I know, I know. I should do a combination of weights and aerobic exercise but if I were to do only one which would trim the fat off faster? Repeated sets of weights or aerobic exercise. I'm well aware that I have to burn more than I eat but which requires more effort?

[dumps 284]

I know, I know. I should do a combination of weights and aerobic exercise but if I were to do only one which would trim the fat off faster? Repeated sets of weights or aerobic exercise. I'm well aware that I have to burn more than I eat but which requires more effort?

depends the kind of weight you are lifting or the kind of aerobic exercise you do and for how long.

if you are doing 3 sets of 10 with 6 exercises. thats usually a 45minuteish workout. you rest during weights, you dont really burn fat, you use your immiediate sources of energy then use anaeorbic pathways to recover. you do however increase your metabolic rate for 3 or more days whilst your body repairs. but initially you'll only be spending around 200kcal during hte workout.

if you are doing 3 sets of 20 with 6 exercises and very little rest you will start to tap in to energy stores for more than just recovery and this will result in a higher rate of kcal spent as well as causing some damage to increase your metabolism for a few days. a little guestimate to how much you spend her would be around 400-450kcalish.

if you go on the treadmill for 45 minutes, with an average heart rate of say 130bpm (failry easy workout) then you may only expend ~300kcal but at that pace it will really tap in to your fat stores as you will be using fat as an energy source.

or you could do intervals for 45 minutes. will spend a much larger amount of calories, also induce some muscle damage, but its fairly hard as you need to be looking to get your heart rate well above 170bpm during the exercise. this will look to burn 400-450kcal. but this kind of workout wont directly burn a lot of fat.

those calorie expenditure are just guestimates. but will be around those figures and within that pattern.

when it comes to weight loss, the longer you workout for the more calories you spend and the lower the intensity (obviously not too low... 115-130bpm is a good target) of the workout, the more fat you will burn.

[Hutcho 8,443]

Its really hard to get the energy to do the excercise in this weather. Weights feel heavier. Peddles feel like your climbing up the alpe d'huez. One positive is that i don't eat as much in the summer, though i drink more so that evens out.