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Post by sam on Apr 4, 2007 0:50:04 GMT 1
following on from slinger's succesfull thread about his determination to lose weight i have taken this as an incentive to get my act together
lets think about where i am now 107kg in my shorts trainers and t-shirt and where i want to be...???KG
how long to lose the weight and how i go about it
recently i have had trouble with my calves and achillies but those seem to have improved to about 99% better since i started doing hamstring stretches. this means that i can start to re-introduce running on the cardio side of things.
i enrolled in the gym at work and have not actually used it yet mainly because of the probelms with my calves and that there is a long winded process to get the swipe card access granted.
so i can get that sorted and make use of the tredmill and bikes and cross trainers in there..
i'm currently on a money saving exercise so i will be eating less at work..but i'll need to think of something to do to take away the boredom..currently hob nobs is the saviour
i don't have scales at home and to be honnest i'm not sure i want to be as obsessed as slinger..but maybe that's the key..
lets see how it goes..
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Post by lifebeginsat40 on Apr 4, 2007 9:20:20 GMT 1
Dont go too mad then Sam! Cycling, Running, Skipping are the "cheap" but effective options. Achiles stretches, and Calf stretches are a must. Incline walking too is good for the achiles. Using a wobble board on a regular basis can help retrain the proprioceptors and improve coordination, hence preventing further injury. All you has to do is stand on the board and try to keep it horizontal - without the edges touching the floor. (granny, eggs, suck!) These will all be good for "helping" lose weight.......oh, and change the Hob nobs to a Carrot! If possible Sam, if you are going to run, try and do it through the woods or somewhere with a bit of give in the ground, at least until your Achiles are 100% On a last note, stay away from them Stilettos you wear on a Friday night, they are murder for your Calves/Achiles! Good Luck........I hope to see you the other way and meet somewhere in the middle. I want to put a stone on, and keep it on!
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Post by wez on Apr 4, 2007 10:14:19 GMT 1
I think the way to do it is to set yourself an end target and also a weekly target and tbh be obsessed like slinger Afterall noone can make you do it except yourself! Diet is almost certainly where the biggest differences can be made, it really means no deep fried stuff or greasy fast food. It also definately doesn't mean starving yourself you just need to get your energy from low fat sources like rice, potatoes and bannanas (not fried either mate) If you do 4-5 training sessions of a complete variety of stuff per week of minimum 1 hour intense exercise. It doesn't all have to be cardio atall- maybe like 50% of your training time. Like lb@40 says plenty of stretching particularly after training is a requirement or you will be injured again. Good luck mate A little incenentive- i'll give you 1 karma for every 5kg you lose
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Post by slinger on Apr 4, 2007 13:38:04 GMT 1
try and reckon how many calories you consume per day on average now mate and then try and lower it slowly, eventually you'll see weightloss.
they key for me was and still is to be very organised and to always have the foods i need to eat in my house, so that's constant salad making stuff, chicken breasts, sea food and fish in all the time for me, i always have literally bowls full of fruit especially bananas and the fridge is always full with grapes, strawberries, melon and other things like that. I never skip food, i eat every 3 or 4 hours throughout the day time - i mean they aren't big meals but they are enough to stop me being constantly hungry and a point on that is don't just eat food because it's there on your plate, you don't need masses of food piled up. Listen to yourself and your body and stop when you have had enough, not because the plate is empty! - you'll soon learn that you don't need extra big portions and you'll start to make meals the right size without even thinking about it.
saving money? since dieting i spend loads more mate! to keep stocks constantly up i'm having the go shopping twice extra than normal and say we spend on average £70 a week on food shopping and i can spend another 20 quid of my own money a week on the bits and pieces i need in my other shopping trips on top of our main weekly shop.
good luck though, after a bit of planning and getting into a routine it's quite easy, all you need to do extra is resist the hob nobs ;D
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Post by jiunlin on Apr 4, 2007 14:34:51 GMT 1
Haha! diet! haha! low carbs, low fat, red meat, tons of greens, and throw away chips and sweets (or you can hate them and place them in the field as throwing target haha!). Will this do? (:
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Post by Patience on Apr 4, 2007 19:41:18 GMT 1
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Post by dobster on Apr 4, 2007 20:04:41 GMT 1
Sam I hear what you are saying old chap. Some good advice from the boys above. To be honest I was in a fairly similar predicament only in Sep 06.
As you recall I had a nice sunshine holiday in Iraq. I deployed out there weighing a hefty 118kg - yep a total fat git. My one goal in Iraq, apart from not being blown up or shot was to shift a bit of weight - goal was to get to 100kg - a bit ambitious, but a reserve target of 105kg was also set. Within the 4 months I dropped down to 102kg - a 2 and a half stone loss in body weight - needless to say I was quite chuffed.
So how did I do it -
1. Have an attainable goal and a future target. My goal was to loose as much weight in 4 months as I could (this created a self imposed competition) but the overall aim was twofold; firstly to fit into quite a few pairs of trousers (that I couldn't at 118kg) and secondly to get me fitter to compete this summer. 2 Achieavble goals.
2. Did some phys - like you I have dodgy calfs, so just running everyday was out of the question (bombs, bullets and 45 degree weather were also 3 other factors) so my training had to be gym based and reasonably low impact but hard enough to create physical exertion. One of my problems was that I was quite unfit when I went out so the trg had to start easy (temperature was also a consideration) and be progressive. In the main I stuck to bike sessions listeniong to some good tunes. The bike sessions were a variety of the below:
1 - 5 mins steady at 70 rpm (lvl 12). 30, 45, 60, 75, 90, 105, 120 secs - riding out of the saddle at lvl 18 & maintain 75rpm. Each bout followd by 1 min rest. Then 3 mins steady (recovery). 10 x 30secs at 110rpm (lvl 12), with 30 secs recovery. Finish with 5 mins warm down easy cycle. 2 - 5 min steady at 70 rpm (lvl 12). 3x2min - riding out of saddle at lvl 18 & at 75 rpm, with 1 min recovery. Each set followed by 2 mins easy, then repeat twice more. 5 mins warm down cycle. Both sessions are followed by 20 mins on the eliptical runner to complete the session.
3. Used a Heart Rate monitor - I bought one of the gucci Polar HR monitors that I could download training info onto the laptop. This provided an excellent motivational tool as I could asertain HR values, and see then reduce as I got fitter, but also worked out Calories burnt, trg time etc. In tough times it really kept the motivation high.
4. Modified the diet - ok I did but only to a minor extent. I still ate well, drank loads of water but I didn't do drastic things at all - I still had the time to scoff a double scoop of baskin robbins praline and cream ice cream with hot fudge toffee on top everyday. What I do do though was have a good breakfast (2 pancakes, syrup, and a bowl of fruit with yogurt on top), decent lunch (large baguaette or a curry with rice) and a reasonable dinner (usually steak, or chicken with rice) but also drank about 6 litres of water a day. A ate a hershey choccie bar and red bull 30 mins prior to each training session, and had one Pizza a week. I sometimes would treat myself to to a bag of choccie peanut M&Ms and quite often joined in the 5kg Haribo bag challenege with the SF Cell who worked in the bluilding I did. As you can see I didn't starve or totally deprive me of everything I like. One advantage was no booze for the duration but that was enforced on me so I had no choice.
Overall it wasnt that hard to do at all, I got fitter (rough VO2 max improved from 41 - 54), body weight dropped by 16kg and I felt better. I didnt loose much strength in that time of doing mainly aerobic work and it only has taken me 10 weeks of lifting since I got back to get my clean back up to 130kg, Bench to 150kg, squat 200kg (for 8) and pullover at 90kg (for 8). To be honest you can even spend the entire summer loosing weight gradually, getting fitter which will probably improve your throwing.
Hope this helps you to some degree.
Tom
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Post by slinger on Apr 4, 2007 20:52:38 GMT 1
I can't believe you lot, obsessing about weight. Obsessing is the last thing you should be doing. And being obsessive about losing weight is not good and a bad example to set. i do understand your point patience and i did think about this before i started the thread, but i hoped that no-one would mention it! i just like to think that if people do think changing their physical appearance always ensure that it is done sensibly and not with disregard for your health.
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Post by wez on Apr 4, 2007 21:52:06 GMT 1
tbh i think this weight loss obsession is totally justified because it is not the same thing atall which teenage girls go through, and they are surely the risk group you are thinking about. The girls in question tend to think they are fat because you can't see their ribs through their clothes like the 'super models' In the context of this thread the guys are losing extra body fat so they can be better at throwing the javelin and the end result is not a skinny unhealthy individual but a better conditioned athlete.
A lighter thrower is better on the runway and doesn't have to deal with such heavy impacts when blocking. I've been a couple of stones heavier in the past and i couldn't throw well atall.
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Post by Patience on Apr 4, 2007 23:18:57 GMT 1
It's not just teenage girls, although they are the highest risk group. I should imagine there is a few who look on here. The most looked up to group of javelin throwers are the senior men and when they start obsessing about their weight and dieting it sets a bad example. Most people who become bullemic or anorexic don't start that way because they want to see their ribs. They become that way because losing weight becomes something they can control (and to an extent be complimented over). It's the start of a downward spiral that is very difficult to get out of once you are in.
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Post by wez on Apr 5, 2007 9:17:44 GMT 1
I do understand your point Patience but i've never met an anorexic thrower before...have you? We are athletic people and understand how important it is to be at our 'fighting weight', of course that means quite lean but because of the nature of the sport we will never be thin as its also important to be strong and to achieve that you need to train your muscles and eat well.
I don't think anyone is really obsessing about their weight either- its just a jokey turn of phrase. I think we should be encouraging Sam to lose the extra weight as 107kg is clearly not his 'fighting weight'
I don't mean to argue with you Patience but on the forum we always tell things straight so everyone can benefit and its true that carrying alot of extra body fat will impede your performance, no one is suggesting that Sam lives on ricecakes for the rest of his life but a healthier diet and more conditioning exercise will make him into a lighter and better athlete. Everyones ideal weight is different too as we are all built differently for example Dobster even though hes not a tall guy is still 100kg+ because thats just the way hes built but he still knew that 118kg is too heavy for him to be athletic.
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Post by Administrator on Apr 5, 2007 10:33:48 GMT 1
It's not just teenage girls, although they are the highest risk group. I should imagine there is a few who look on here. The most looked up to group of javelin throwers are the senior men and when they start obsessing about their weight and dieting it sets a bad example. Most people who become bullemic or anorexic don't start that way because they want to see their ribs. They become that way because losing weight becomes something they can control (and to an extent be complimented over). It's the start of a downward spiral that is very difficult to get out of once you are in. I think that people like Sam who are stating that they are too heavy to be able to do what they want and are keen to do something about it have every right to be obsessive (I think its the wrong word really). In fact, since the nation's children are hitting new levels with obesity I'd say that someone who is "overweight" and planning to lose it is actually setting a good example. We're not talking about Sam eating half a Ryvita at a time or losing 16 stone in a day but he'slooking for practical tips to increase his cardio and make himself fitter and healthier in the process of losing weight. Somebody who is trying to get into shape because they feel that they are not isn't setting a bad example, they're setting a very good one.
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Post by lifebeginsat40 on Apr 5, 2007 12:39:20 GMT 1
Nooooooooo!
I was really not wanting to get involved in this one, but to be honest I see it coming. Living in a house with 5 Females and the pressures they face from the World Media etc etc!
However, this does need to be taken in context, even though I totally understand what it is that patience is saying!
The word is not obsessive, thats the thing, and I am sure Sam will never be anorexic, although it DOES happen, to Males too, especially in the emerging world as it is. Males are now too, coming under the microscope. There are almost equally as many Mens "products" as Females, apart from make up......but believe you and me, it WILL happen....I already use moisturiser, it wont be long before I will have my Boots card and be off shopping for Rimmel no 5 in deep red (probably!)
I digress, but there are valid points from both sides, and it is something we have to be careful about when talking and coaching our Athletes. I do believe, as Wez said, it is not so much throwers that this applies to...but I know plenty of multi eventers that are not on the large size!
Losing weight, being healthy, gaining weight, being healthy. There is no difference, however we can all obsess about things and do, be it food, guitar, reading calorie labels (higher the better), javelin, coaching, darts, Javclub and the like forums.....I am sure there are more of mine too...but again, we all set targets and there is no better way than setting targets than sharing it with others!
I will not allow "girls" magazines into the house...hollyoaks, eastenders and coronation street.....all that utter tripe only serves a purpose to put youngsters under pressure.
I have always taught my kids the value of "life" and to that end, they would say (and have) go on Sam (and Phil) get to that target, and if you ever need help, you know where we all are in helping you achieve it!
Got a headache now..... ;D
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Post by slinger on Apr 5, 2007 12:57:22 GMT 1
i have certainly had less back agro' since losing weight, i think weight maybe has helped it?
i have been aiming at 79kg all the while, in the knowing that this was the weight i was when i actually hurt my back in the first place [which incidently is 5 years to the day on easter monday] right this moment i'm 80.2kg so i'm not far off my goal, if i feel that 79kg isn't quite there on how i want to look then i'll try 78kg and so on [tbh i think 77kg will be spot on] i haven't lost my weight for javelin throwing just personal appearance and vanity i guess and as soon as the weather warms up i'll be in the garden tanning my new slimlined body! ;D
for me it is about being sensible and mature about it and at the end of the day having a little common sense!
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Post by Administrator on Apr 5, 2007 15:21:36 GMT 1
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