In need of a little advice - if you can

  • phantom68

    Posts: 2

    Apr 25, 2014 7:32 AM GMT
    G'day guys.

    I am needing a little advice

    The Goal - 20kg weight loss by Christmas currently 150kg
    The Background - have lost over 200kg so far (2 years), but it is the last little bit that is being a pain.
    Technique - 4 meals per day - each of about 500 cals with a reasonable mix of food types. I walk at least 5km per day - but average 50 per week - some days are much more than others - walking is 6 days - Thursdays off.
    Restrictions - knees and ankles are shot and not able to run - hence the walking. Bad back and from weighting over 350kg for 15 to 20 years.

    I refuse to do drugs, additives, supplements etc (I am doing this the natural way if I can)

    The walking pattern is first thing in the morning (5am) and before food.

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    Apr 25, 2014 7:58 AM GMT
    I'm no expert so don't take this as gospel but maybe some light dumbell lifting even if you do it whilst doing other things like watching tv to help speed up your metabolism. When I'm at home even when I'm just waiting for my tea to cook I'll lift to 2 10kg dumbells. It's not strenuous but it might help.
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    Apr 25, 2014 7:59 AM GMT
    Also I think I heard that lifting lighter weights can help with toning up a bit.
  • rugbyjockca

    Posts: 84

    Apr 25, 2014 11:27 AM GMT
    First, HUGE congrats on your progress, that's an impressive story.

    I think resistance training (weights) is the way to go. Muscle is the biggest burner of calories, so after a certain point you need to increase your muscle mass to continue losing fat. Also, strength/resistance training, if done correctly, will also probably help you with your back pain and strengthen your joints. You might not be able to get things to 100%, but a smart strength program can help a lot.
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    Apr 25, 2014 12:17 PM GMT
    Fantastic work.
  • phantom68

    Posts: 2

    Apr 25, 2014 12:55 PM GMT
    Thanks guys - I will try some weights and see how it goes.

    PS Appreciate the support icon_smile.gif
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    Apr 25, 2014 1:08 PM GMT
    Adding lean muscle mass, and doing resistance training will raise your base metabolic rate, and strengthen your bones. You'll consume more calories at rest, and LBM is the way to increase your metabolic burn as you GROW OLDER.

    At 45, you probably NEED some form of hormonal manipulation. There is a long list of positives to doing so.

    You should have a blood workup done. Fasting blood sugar, CMP, CBC, T3/T4, lipid panel (if not in one of the other tests) and testosterone.

    If you haven't ever had it done, a cardiac stress test is probably a good idea. If that works out, you need to advance from walking to HIIT. HIIT will improve your cardiac function in as little as 7 sessions.

    I'm a triple CABG survivor. Just over 10 months ago, I had open heart surgery. Yesterday, I trained at 108% of max heart rate. If your medical team is o.k. with it, you, too, should work on more advanced training. Aside from weights, which elevates your base metabolic rate, from muscle just sitting there burning calories, HIIT has the highest metabolic activation, and the best cardiac results. Note that runners have the highest incidence of sudden death syndrome. It's suspected that there's damage to the heart from running for too long.

    HIIT, done on stairs, will probably be less impact, than running / walking. Lifting will help some of that, but, it's important to ease into it. It took years for you to get where you are, and it'll take time to get back to where you should be.
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    Apr 25, 2014 2:38 PM GMT
    That is awesome, congrats buddy.
    One thing I noticed with my friend loosing weight was replacing a lot of food with fruits. So they did juicing and it is supposed to kick start your metabolism.
  • ndbilly

    Posts: 71

    Apr 25, 2014 2:48 PM GMT
    In terms of lesser impact but still good and you get to see more than running or walking is cycling. It is great to get out for a few hours and really go exploring.

    I also agree on building more muscle to burn more.

    And as always, food... The right foods at the right times...

    Congrats and keep it up! You are doing great!
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    Apr 25, 2014 2:57 PM GMT
    Wow man, I'm so glad that you decided to make a change. Your family must be so happy too, and you must feel like you have a fresh start.

    Since your joints are 'shot', why don't you try swimming and cycling, both are very easy on joints, but keep walking too.

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    Apr 25, 2014 3:44 PM GMT
    you are doing GREAT!
    you lost 200kg already?! AMAZING!

    seems like you're on the right track, and what you're doing is working just fine.
    don't worry about the high-impact aerobics. walking is excellent exercise.

    i agree that carrying that extra weight around with you for 20yrs is going to change your joints and back, so its probably wise to strengthen and build up those muscles - VERY SLOWLY and GRADUALLY. working them will also burn off that final weight to reach your goals.

    do you have a trainer? maybe its time to get one to design a weight program for you, to strengthen and grow those supporting muscles. you can find natural whey or soy protein supplement shakes. look at health food stores, the chemist, or supplement stores. do your research. these will promote your muscle recovery and growth, even for people like you and me who are 40+.

    someone suggested swimming/aquatics. i'm huge into aquatics as a water polo player, diver, and swimmer. its great exercise, but definitely will require more core/back strength before you can be efficient. water running (with a float belt) or aquafit might do too.


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    Apr 27, 2014 12:17 AM GMT
    ....look at diet composition and timing....not all 500 calories are the same at different times of the day...
    try to add YOGA....and modified water aerobics.....water takes up to 70% of the weight/shock off of the feet ankles and knees. or a water spinning class....yes a bike in the water and doing spinning... resistance bands....get inventive!....rock wall climbing....boxing or martial arts......try YOGA. You don't need to be a pretzel or all that comes with time.