Caveman Power Forum

General Discussion => Fitness & Exercise => Topic started by: Matt Emery on August 07, 2007, 05:53:26 AM

Title: The best way to lose weight and get fit - without the hype.
Post by: Matt Emery on August 07, 2007, 05:53:26 AM: Okay, i'm fed up with all the misinformation I keep hearing about exercising to lose weight. So i'm just going to say it plain and simple;

"You do NOT need to spend hours at the gym to lose weight"
Running on a treadmill for 30 minutes non-stop, followed by isolating certain muscles with weights or machines is a big fat waste of time!

Now that i've said that. Here it is, the best way to lose weight and get fit;

Short bursts of intensity with small rests in between each exercise, for no longer then 20-30 minutes in total.
Click here for the "The Caveman Power 15 Minute Workout" - a great example of what to do. (http://www.cavemanpower.com/fitness/programs/15_minute_workout.html)

I can tell you this with total confidence, because I have practised these methods on myself (and others) with complete success. I have also sourced numerous scientific papers to substantiate my statements (for those that like physiological evidence).

I have lost 18 kilos using these methods (assisted with diet), and I have witnessed a weight loss of up to 14 kilos in others in less than 12 weeks. And the good part is, we're not just getting slimmer, we're getting fitter - much fitter.

You can speed up this process by using the Caveman Power Diet (more on that topic later...) but even without dieting you will still lose weight and get fitter.

I'm completely frustrated by seeing people slogging it out in the gym and never getting the results they want, and it's not their fault... they're just following the same old crap every one else has been told.

Please feel free to ask me any questions ;)
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: viking on August 08, 2007, 01:12:49 PM: Thanks for the great website, Matt. Tell me - what were you eating during the period that you trimmed up? Every man's different, but I still want to know how you broke up the eating plan. were you using your caveman diet?
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: LAChick on August 09, 2007, 12:09:17 AM: Hey Matt, my question is about post exercise stretching. Do you have some evidence to suggest that stretching muscle groups after intense exercise is no longer current thinking? I've noticed that in most of your writings about exercise there is no mention of this. Just curious :)
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Matt Emery on August 09, 2007, 01:12:37 AM: Quote from: LAChick on August 09, 2007, 12:09:17 AM
Hey Matt, my question is about post exercise stretching. Do you have some evidence to suggest that stretching muscle groups after intense exercise is no longer current thinking? I've noticed that in most of your writings about exercise there is no mention of this. Just curious :)

Good question! Stretching is great, no doubt about it - after a workout it promotes blood flow through the muscles etc.

Personally, I don't stretch after a workout. If there is a critical need to stretch, then I haven't done the workout correctly. I prefer full body compound movements, and I like to follow the natural movement of my skeleton and muscles. So I don't see a need to stretch. My only evidence for such, would be the fact that my body feels wonderfully supple compared to when I use to do the normal style of gym workouts. Additionally, all the folks I work out with do not report feeling tight a day or two after a workout. The only exception would be when we're doing the 3 Minute Challenge or One Tonne Challenge, because in both cases there is less variety in our movements.

Quite often i'll ride to the gym and ride home. This I feel, is in the vain of a hunter-style type of physical activity i.e. stalking the prey, chasing it vigorously, and then carrying it back to camp over rough terrain.... you get the idea. Warming up and warming down, with intense activity in the middle, is in my opinion very natural.

Go ahead and stretch if you like, but you will find that the Caveman Power Workout can be done in such a way that it requires little stretching before and after. I see guys doing workouts where they isolate and obliterate individual muscles groups... it's unnatural, and it's probably the reason they require extra stretching, almost as if it's a form of damage control.
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Matt Emery on August 09, 2007, 01:29:18 AM: Quote from: viking on August 08, 2007, 01:12:49 PM
Thanks for the great website, Matt. Tell me - what were you eating during the period that you trimmed up? Every man's different, but I still want to know how you broke up the eating plan. were you using your caveman diet?

My pleasure Viking, thanks for the encouragement, and for being a part of things :)

I did indeed use the Caveman Power Diet to lose all the weight.

During my weight loss phase, I ate once a day. My meals consisted of Nuts, Tuna, Vegetables, Chicken, Red Meat, and once or twice a week I would feast on lollies, cake, chips, pizza, or whatever else I felt like.

Basically, I tried to go for unprocessed foods as much as possible, and I didn't hold back on eating a good amount of healthy fats; Olive Oil, Nuts, Salmon etc. The first week was difficult because I was addicted to carbs, and hence there was some fatigue. But after that, my energy levels became quite high, and I no longer experienced slumps or peaks during the day. In fact, I felt great! The trick is to persist through the first week.

I still eat once a day, but occasionally I might have an extra meal here or there on social occasions or if I feel like it.

Does that answer your question?
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: LAChick on August 09, 2007, 07:50:43 PM: Quote
Quite often i'll ride to the gym and ride home. This I feel, is in the vain of a hunter-style type of physical activity i.e. stalking the prey, chasing it vigorously, and then carrying it back to camp over rough terrain.... you get the idea. Warming up and warming down, with intense activity in the middle, is in my opinion very natural.

Intriguing...that makes complete sense to me - thanks!
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: viking on August 10, 2007, 10:38:29 AM: yep. I'm just getting back into the groove of working out, and I'm trying a lot of different things. :) see, :) do, right? weightlifting worked for me in the past, but i'd rather do something functional this time around. I'm not sure that your style of eating and biking will work for me, but my body will tell me what i need - I'm just not sure that my genetics and yours are predisposed to the same routines....
Laters
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Matt Emery on August 10, 2007, 05:54:13 PM: Quote from: viking on August 10, 2007, 10:38:29 AM
but my body will tell me what i need

Excellent! I love the fact you are listening to your body and keeping it natural.

What type of exercises do you plan on doing?
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Jen on September 06, 2007, 04:02:12 AM: Hope it's not too late to post here, but strongly agree you do not need to go to the gym to get fit - possibly it was even the start of where it went wrong for me; :( when I initially gained weight it followed moving from the countryside to city living. I guess I didn't really know how to transfer or adapt my previous lifestyle to the city. At the end of the day gym workouts didn't provide an equal exercise regime compared to the day-to-day life in the country. Before moving to London was pretty active - cycling to get anywhere, walking, horse riding, canoeing etc (w/e jobs on farm!), but once in city although started off with good intentions found gyms and classes unstimulating and boring until they gradually petered to be replaced with socializing :D

[/quote]

keeping it natural.

[/quote]

A couple of years ago, in efforts to lose weight, in addition to diet, went to gym every single night for over 2-3 hours for over 6 months - Result not a pound lost and disillusioned gave up. What struck me though was the number of school children also pounding away on the treadmill, which I found quite unnatural :o(compared to my childhood) particularly as we were surrounding with acres of playing fields!
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Matt Emery on September 06, 2007, 07:11:07 PM: Quote from: Jen on September 06, 2007, 04:02:12 AM
A couple of years ago, in efforts to lose weight, in addition to diet, went to gym every single night for over 2-3 hours for over 6 months - Result not a pound lost and disillusioned gave up. What struck me though was the number of school children also pounding away on the treadmill, which I found quite unnatural :o(compared to my childhood) particularly as we were surrounding with acres of playing fields!

I've seen people at the gym who remain unfit, even after years of working out. They are addicted to a certain routine, and religiously stick to it, even though it is inefficient and ineffective.

I'm starting a little research into the psychology behind this strange phenomena. Once I understand it more I then might be in a better position to help people.
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Jen on September 09, 2007, 04:09:20 PM: Quote
They are addicted to a certain routine, and and religiously stick to it

I feel it has something to do with fear of breaking routines and losing control. We’re habitual creatures and it’s easy to get into routines, eating and exercise, healthy or unhealthy. If you break a routine how does it affect your life and what do you replace it with? By promoting such an energising alternative, you’re already well on the right road to helping people. :)
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: munster on September 13, 2007, 08:41:44 AM: hi Matt cool site. Am just about to start being like a caveman and was wondering best things to help with hunger pangs (got a lot of bad food habits) and am not very energetic. also i would need to lose 25 +kg and was wondering what sort of time span i should aim at. thanks for helping me motivate myself! :)
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Matt Emery on September 16, 2007, 02:27:53 AM: Quote from: munster on September 13, 2007, 08:41:44 AM
hi Matt cool site. Am just about to start being like a caveman and was wondering best things to help with hunger pangs (got a lot of bad food habits) and am not very energetic. also i would need to lose 25 +kg and was wondering what sort of time span i should aim at. thanks for helping me motivate myself! :)

Hi there, and thanks for dropping by. ;D

Firstly, I would recommend getting a medical pre-screening from a registered doctor. It's important to see if there are any physical or dietary barriers. And if there are any barriers you would need to respect them, and work around them accordingly. For instance, low blood pressure or excessive weight would require a progressive approach i.e. start off easy and build your way up.

If you are eating and exercising as i've outlined on the website, you can expect to lose weight (fat) rather quickly, it wouldn't be unreasonable to lose 25 Kg in less than 3 to 6 months. However, this is ONLY if you are fundamentally healthy and your body can cope with rapid weight loss. Alternatively, a safer approach would be to to gradually lose weight over 12 months.

I've seen people lose over 20kg in less than 6 months, but they were generally young and healthy, and they were vigilant about meeting their nutritional requirements. So in essence; be wise about what you're doing, and don't jump into the deep end too quickly.

Hunger pangs (cravings) are common for people who are addicted to carbohydrates, especially those contained in bread, sweets, pasta, rice, and sweet drinks (including orange juice). And upon cessation of such unnecessary foods, you will find that your body craves these things for several days, but the cravings will drop to tolerable levels after that time.

To combat the cravings, I would recommend adding more fat to your diet, and less carbohydrates. Good fats include; Extra Virgin Olive Oil, Oily Fish (Salmon, Sardines), Free Range Eggs and Nuts. Eating these types of foods will fill you up and keep you full for longer times. And most importantly, it breaks the body's addiction to carbohydrates.

I encourage you to learn about good fats, and what foods to find them in. They usually are incredibly tasty, and very satisfying. Avoid bad fats such as those found in deep fried foods, and grain fed meat. Grain fed meat (and eggs) have a higher proportion of Omega-6 fats. What you need is a nice proportion of Omega-3 fats.

The paradox of eating more fat and less carbohydrates is simple; fats fill you up for a long time, and carbohydrates make you crave more, it's the heroin of food. Once you start, you can't stop. For example; the typical person may consume high-carb cereals for breakfast, and as a consequence they crave more food 3 hours later. However, eating a low-carb breakfast will not cause this "rebound" effect.

In summary; feed your cravings with healthy fats. And remember, as far as food types go; fat does not make you fat - addiction to carbohydrates makes you fat.

Also, remember to drink plenty of water, because protein requires more water than carbohydrates for metabolising. And eating more fat usually means you'll be getting more protein.

Yell out if you have any more questions. :)
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: munster on September 16, 2007, 03:09:19 PM: thanks Matt,
i hear what your saying. i am looking for slow permanent loss. while not fit I'm able to do everything i want. so d-day for me is 17/09/07 time to take the first step. breakfast could be tricky! feel hungry just thinking about it! :-\
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: munster on September 25, 2007, 03:07:42 PM: OK hi all one week down and still not a cannibal! might be down a couple of kgs but its hard to see the dial without my glasses. had a few bad moments and resisted most temptations (well I'm not perfect). having good days and not so good days and it helps when people ask if I've lost weight :). i think I'll do two more weeks of stage 1 and maybe low level exercises. i will keep you posted ;)
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Matt Emery on September 26, 2007, 11:49:00 PM: Quote from: munster on September 25, 2007, 03:07:42 PM
OK hi all one week down and still not a cannibal! might be down a couple of kgs but its hard to see the dial without my glasses. had a few bad moments and resisted most temptations (well I'm not perfect). having good days and not so good days and it helps when people ask if I've lost weight :). i think I'll do two more weeks of stage 1 and maybe low level exercises. i will keep you posted ;)

Excellent work. We're all proud of you ;)

Keep us posted!

PS I think exercise is calling you...
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: munster on October 01, 2007, 03:11:14 PM: well week two is now over and I'm still on target. my first landmark is within sight, i feel small targets are more attainable and less likely to cause upset if failed. as for that calling you heard Matt, i must be a little bit deaf in that ear, definitely didn't hear a thing. I intend exercising once i find something suitable for me ;D. I am open to suggestions :-X p.s. exactly when is piazza etc supposed to taste not so nice? I had one the other night and man.......... :-X :-X :D
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Matt Emery on October 02, 2007, 05:29:07 AM: Quote from: munster on October 01, 2007, 03:11:14 PM
...as for that calling you heard Matt, i must be a little bit deaf in that ear, definitely didn't hear a thing. I intend exercising once i find something suitable for me ;D. I am open to suggestions

haha, no worries mate, you'll hear the call soon enough when the weight drops off and you feel like doing cartwheels :)

Here's a great way to measure your increasing fitness;

Do one round of;
- 10 chinups
- 10 pushups
- 10 situps
- 10 squats

Time how long it takes!
It may take an hour the first time you do it, but each day you will notice it getting quicker and quicker. Feel free to cheat on the chinups by jumping up to the bar and lowering yourself slowly. You can cheat on the pushups by doing them on your knees. Also, get something or someone to hold your feet down when doing the situps.

Do it as fast as you can! Don't hurt yourself though.

Quote from: munster on October 01, 2007, 03:11:14 PM
...exactly when is piazza etc supposed to taste not so nice? I had one the other night and man.......... :D

hehe, yeah, Pizza is great, I love it too, but I don't crave it as much as I use to because I know it will make me feel terrible, and I prefer feeling good! You will notice your cravings getting less - it may take a bit longer, but trust me, they will! So don't worry too much about that... it will take care of itself.

I binge at least once a week on any food and quantity I want, it feels natural to do that. Just like a Caveman would possibly find a feast every week or so in the bush.

The point is, that cravings decrease in frequency and strength when you get in tune with being healthy.

Anyway, it sounds like you're doing a great job. I like the small targets approach too ;)
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: munster on October 07, 2007, 04:09:32 PM: OK hi all week three nearly down re read the guidelines, must have missed the graze lightly part! should were my glasses more often. stage two could be more difficult and i think i need a longer lead in time( really long). i have been doing some exercises but just need to up the frequency. ( once counts doesn't it ;D). as for the chin ups, if i try them i will look like a caveman dragging my hands on the ground! they are an exercise i always found difficult but i will give the others a go and if i don't pass out i will record some times ;). when would you guys think the best time to weigh oneself is, i prefer first thing in the morning when the stomach is empty or is that giving me a false reading? looking forward to hearing some opinions. bye for now 8)
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Matt Emery on October 11, 2007, 08:53:05 PM: Quote from: munster on October 07, 2007, 04:09:32 PM
OK hi all week three nearly down re read the guidelines, must have missed the graze lightly part! should were my glasses more often. stage two could be more difficult and i think i need a longer lead in time( really long).

Mix it up if you like, the idea is to make you crave good foods, and break carbohydrate addiction.

Quote from: munster on October 07, 2007, 04:09:32 PM
i have been doing some exercises but just need to up the frequency. ( once counts doesn't it. as for the chin ups, if i try them i will look like a caveman dragging my hands on the ground! they are an exercise i always found difficult but i will give the others a go and if i don't pass out i will record some times

You can substitute for the chin-ups, by jumping up to the bar and lowering yourself as slowly as possible. Doing this will eventually enable you to perform proper chin-ups. You absolutely need to learn this exercise.

Quote from: munster on October 07, 2007, 04:09:32 PM
when would you guys think the best time to weigh oneself is, i prefer first thing in the morning when the stomach is empty or is that giving me a false reading?

Forget about weighing yourself and focus on improving your time on the circuit. As your time gets faster, you will get fitter, leaner, stronger etc. And once you master the circuit, start doing 3 rounds, and eventually, 5.

Seriously, weighing yourself is useless. You will be building lean muscle, which is heavier than fat. So please, don't go anorexic on us by obsessing on weight - throw the scales out! lol ;)

Focus on performance, and you'll look great as a result.
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: munster on October 16, 2007, 11:53:55 AM: no worries about going anorexic! but i insist on getting under 100 kg . am increasing exercise lots of walking at work carrying weight over difficult terrain. am doing push ups sit ups squats trying to do them everyday :-[. but i am improving ;D body shape is improving and I'm working on getting stage two going ;)
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Matt Emery on October 18, 2007, 07:31:09 AM: Quote from: munster on October 16, 2007, 11:53:55 AM
no worries about going anorexic! but i insist on getting under 100 kg . am increasing exercise lots of walking at work carrying weight over difficult terrain. am doing push ups sit ups squats trying to do them everyday :-[. but i am improving ;D body shape is improving and I'm working on getting stage two going ;)

That's brilliant! :D

Eventually, some before and after photos would be good :)
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: munster on October 20, 2007, 03:05:04 PM: before and after photos? :o do you want to get the website shut down? ;D will see what i can do but the after ones will have to wait :-[
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Matt Emery on October 21, 2007, 05:46:01 AM: Quote from: munster on October 20, 2007, 03:05:04 PM
before and after photos? :o do you want to get the website shut down? ;D will see what i can do but the after ones will have to wait :-[

No pressure mate... ;)
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: munster on November 04, 2007, 02:28:18 PM: ok guys i haven't gone away ;) hit a bit of a wall lately hassle every way i turned but have come through it relatively ok. i think i am back on track again. now that winter approaches finding spare time is a bit more difficult. still haven't fully moved onto stage 2, it's hard not to have a spud with the dinner i am irish after all ;D, as you say yourself ,youv'e got to be true to your roots lol ;D
i do promise to try harder ;)
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Matt Emery on November 05, 2007, 05:14:44 PM: Quote from: munster on November 04, 2007, 02:28:18 PM
ok guys i haven't gone away ;) hit a bit of a wall lately hassle every way i turned but have come through it relatively ok. i think i am back on track again. now that winter approaches finding spare time is a bit more difficult. still haven't fully moved onto stage 2, it's hard not to have a spud with the dinner i am irish after all ;D, as you say yourself ,youv'e got to be true to your roots lol ;D
i do promise to try harder ;)

You're doing well mate, keep it up ;D
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: michelle on November 09, 2007, 06:04:04 PM: Hey Matt,Michelle here,How are u going.Just had a look at the site and was very impressed.Sounds like you have done your homework and are still open to new things.The reason I was looking at the site is I am a MAJOR CARB JUNKIE.I know that it is soo bad for me but it just seems to win on a daily basis.Brekkies are usually great,lots of proteins,lunches are also great,lots of salads and proteins ect then about 230 in the arvo it starts.By the evening I am like the monster off sesame street.Instead of cookie monster I am carb monster.I am on my own most of the time so distraction is not all that easy.Was thinking of doing the gym in the eve but when I get home.........
Any advice would be welcome.I might pop in and see ya next week if u are still going in around 6ish.I really need a wake up call
Michelle :-\
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Matt Emery on November 11, 2007, 01:25:48 AM: Hi Michelle, welcome to the forum ;)

I like your reference to the Cookie Monster - I think a lot of us can relate to that! lol

Drop into the gym and we'll brainstorm some ideas. For now, try substituting some fats for carbs, Eg, cheese or antipasto. Eating fats usually satisfy cravings whilst avoiding insulin spikes.
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: jbearden65 on November 21, 2007, 03:12:14 AM: Quick question. If I workout in the mornings, is it still okay to go all day without eating. We read alot about postworkout meals and stuff like that. I think H/G's would have hunted all day and ate in the evening, maybe snacking on nuts or fruits while hunting. What do you think?

Thanks,
Jeff
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Matt Emery on November 21, 2007, 05:01:34 AM: Quote from: jbearden65 on November 21, 2007, 03:12:14 AM
Quick question. If I workout in the mornings, is it still okay to go all day without eating. We read alot about postworkout meals and stuff like that. I think H/G's would have hunted all day and ate in the evening, maybe snacking on nuts or fruits while hunting. What do you think?

There is a theory that a window of opportunity exists post-workout in which one should consume protein/glucose in order to prevent catabolism and to replenish glycogen in the muscles. I think that theory has merit, and I would certainly recommend consuming paleo type foods post-workout. For example; meat, eggs, nuts, vegetables and perhaps some fruit.

Personally, I have fasted all day whilst doing vigorous bike rides, but my goal on such occasions is to detox, and the price I pay for that is possibly a small catabolic effect, which I don't mind at all. If my goal was for muscle development, then yeah, I would eat during and/or afterwards.

There is a lot of scientific theory (and dogma) surrounding the post-workout meal - but for the purpose of the Caveman Diet/Detox, I keep it simple. I would go with what feels best for you, whilst keeping your goals in mind.
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: munster on December 05, 2007, 04:21:53 PM: hi again. still can't break the carb link. i seem to be hovering around the 105kg mark, with work and home getting the better of me motivation seems to be slipping a bit :(
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Matt Emery on December 10, 2007, 04:47:07 AM: Quote from: munster on December 05, 2007, 04:21:53 PM
hi again. still can't break the carb link. i seem to be hovering around the 105kg mark, with work and home getting the better of me motivation seems to be slipping a bit :(

Don't despair - I find that motivation always comes and goes, it's dynamic, much like life :)
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: munster on December 22, 2007, 08:18:22 AM: hi everyone. still on a flat trajectory! and now with Christmas approaching a little bit of reverse might happen ;).can't be a good boy all the time ;D. i have a head cold which is not helping, (thanks to the lovely damp Irish weather). no matter i will hit the new year with a vengeance! i can actually do a couple of chin ups ;D .so a happy Christmas and peaceful new year to you all and i hope Santa comes ;D
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Matt Emery on December 23, 2007, 03:57:00 AM: Quote from: munster on December 22, 2007, 08:18:22 AM
hi everyone. still on a flat trajectory! and now with Christmas approaching a little bit of reverse might happen ;).can't be a good boy all the time ;D. i have a head cold which is not helping, (thanks to the lovely damp Irish weather). no matter i will hit the new year with a vengeance! i can actually do a couple of chin ups ;D .so a happy Christmas and peaceful new year to you all and i hope Santa comes ;D

Happy christmas to you too mate. And congrats on the chin-ups, it's one of the hardest exercises you can ever do, and it's also one of the best benchmarks for upper body strength.

In regards to the diet, I wouldn't beat yourself up too much. I've recently been indulging in far too many sweets and breads, and the love handles are on their way. Such is life.

I tend to go in cycles, for a few months it's really easy to eat like a caveman, but then for a few weeks I get hooked on carbs. However, I find that when my diet goes crazy, I still have my fitness to focus on, so even though I might be enjoying too many sweets, I can still focus on getting better times/scores on my exercise, and let the diet sort itself out later.

We live in a land of abundance, with food being pushed at us from every angle - it's almost surreal. It would be inhuman to be 100% controlled all the time. And frankly, such people bore me... I can't identify with such rigid self control, it's unnatural.

So my words of advice would be; focus on your achievements in fitness, and worry about the diet later. Enjoy life.

PS Intermittently fasting is great when you feel like you've been chugging down too many bad foods for a while ;)
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: paleoman on December 23, 2007, 05:56:51 AM: Intermittent fasting is a fantastic habit to get into.

Think about it...

You're a hunter on the African savannah...you slaughtered a wilderbeast two days ago...and there is little left to eat now.

It's time to hunt. Grab your spear. Your gut is rumbling. You feel lean..athletic...adrenalin is kicking in and heightening your senses...time to hunt!!

Dinnertime.....
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Matt Emery on December 24, 2007, 12:11:36 AM: Quote from: paleoman on December 23, 2007, 05:56:51 AM
It's time to hunt. Grab your spear. Your gut is rumbling. You feel lean..athletic...adrenalin is kicking in and heightening your senses...time to hunt!!

I feel so alive just thinking about that.
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Seeker on January 13, 2008, 04:16:31 PM: I noticed one of the discussion points in this thread was weight and weighing yourself on scales. Matt mentioned weighing yourself as being useless and I agree with that statement. Obviously if you are gaining a lot of weight quickly then the scales are a good indicator that something is going wrong, but assuming you are not "blowing up" or "shrinking" at a rapid rate they are quite unhelpful for anything but general long term monitoring of overall weight.

There is a growing consensus amongst health and fitness professionals and sports scientists that weight alone and indeed the entire BMI (Body Mass Index) is way to simplistic and outdated. I myself have known this for a long time already, long before it became mainstream. Some years ago, out of curiosity more then anything I think, I looked at Mike Tyson's weight and height on the BMI and he was classified as obese! I got to thinking about it and realised anyone with more then average musculature or an extremely stocky build comes up as fat according to the BMI. Talk about rubbish! Needless to say the BMI took it's rightful place in the garbage bin of my mind from then on.

Anyway, I'll get to my actual point now as I do tend to prattle on a bit. The growing shift is toward waist-to-hip ratios and with good reason. There is a very strong correlation between these measurements and overall "fatness". It also has the added bonus of showing just how fat you really are; For example, if someone is a very solid person they may have a large waist but in relation to their hips the difference is not very much. Meanwhile there could be a much smaller built person with a waist that is smaller then the solid person, but they have a higher ratio still since they are much smaller. They would in fact be in worse health fat-wise then the solid person. As you can see it is a much more accurate way to measure people and takes their over all body size into account more so then the BMI.

I have been using waist measurement as my guide for some years now (losing 4 inches in 2007) and take it as the only reliable way to keep track of body fat at home without the need for extra gadgets. Pinching the fat about two inches to the side of your belly button is another useful visual observation, if that pinch gets smaller over time, or is almost only skin (CAUTION: Do not get too skinny. It's just plain unhealthy), you are on a winner. I still weigh myself once every few weeks just as a personal interest thing and to keep track of the long term weight trend but it really serves no part in regular body fat tracking beyond that.
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Matt Emery on January 27, 2008, 03:27:09 AM: Quote from: Seeker on January 13, 2008, 04:16:31 PM
CAUTION: Do not get too skinny. It's just plain unhealthy

Absolutely, ask any Holocaust survivor...

A 12 year study, published in the Dec. 5 issue of the Journal of the American Medical Association found that fitness more than fatness determines health and longevity.

The overall results showed that fit adults who engage in cardiovascular exercise on a regular basis outlived the unfit, regardless of their level of obesity or waist size.

For anyone who missed the last part of that, , please read it again and let it sink in; regardless of their level of obesity or waist size.

Skinny does not equal healthy! And i'm glad you pointed it out Seeker, it's an important issue.

The rest of the paper is here; http://jama.ama-assn.org/cgi/content/abstract/298/21/2507 (http://jama.ama-assn.org/cgi/content/abstract/298/21/2507)
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Seeker on January 27, 2008, 03:50:13 AM: Absolutely Matt.

My information was merely to help people with more effective ways of tracking measurements and body fat and to point out the flaws with scales and BMI alone.

The whole issue of skinny vs healthy is becoming more and more prevalent these days. You only have to turn on TV to see the scores of skinny Hollywood types who you KNOW are not healthy at all. Cigarettes and purging might do wonders for your waistline but it'll put you in the grave long before the fit guy with a slight pot belly. We share the same views my friend and it's great to see that :) Of course, being obese (very overweight, not just a slight belly) is not healthy at all either. As always, moderation and balance win the day.
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: blablabla on September 29, 2008, 06:57:31 AM: Hi

I really need to lose weight!!! I have to lose 20kg...wish me luck...I'm starting tomorrow.
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Matt Emery on October 15, 2008, 05:35:26 PM: Quote from: blablabla on September 29, 2008, 06:57:31 AM
I really need to lose weight!!! I have to lose 20kg...wish me luck...I'm starting tomorrow.

Hi :)

Good luck! But don't overdo it... be good to yourself.
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: BigKhanz on October 16, 2008, 12:19:40 AM: Why is 20kg your goal? How tall are you and how much do you weigh? What kind of lifestyle have you been living up to this point? All of these things really need to be accounted for before you plan out your goals, and nearly as important, your path to get there.
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: joncol on November 21, 2008, 05:04:10 PM: Nice post.

I have been enjoying circuit style training for about two years now and as you suggest the method is simple and effective. I have a circuit room set up in the garage using a few simple pieces of equipment: barbell, dumbbells, sand bags and skipping rope. The mango tree around the side of the house is prime for chinups.

Another positive aspect of this form of exercise, and one that is often overlooked, is the communal aspect. That is getting together with other motivated souls. Camaraderie, encouragement and support are fundamental for balanced human beings. A group exercise session is a fantastic way to achieve this goal. If any of you out there want to get together for a circuit session drop me a line via this post.

On a slightly different topic I am regularly out on the trails in Brisbane Waters Nat Park. Great Mtn biking. We are so lucky here on the Coast. Plenty of scope to ride the formed trails and then head off into the bush for some adventure and only minutes from home. Again get in touch if anyone is interested in going for a ride.
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: joncol on November 21, 2008, 05:38:40 PM: A couple of comments on the topic of losing weight.

I would suggest caution when setting goals for losing weight. Remember that muscle is denser than fat. So if you focus too much on the scales you may fall into the trap of losing water and muscle mass. Perhaps the goal should be to lose fat. The best assessment of this is a skin fold measurement.

One other point. As we evolved our bodies developed a wonderful method of storing calories for those times when food was in short supply, and that is body fat. It's a simple equation: calories in greater than calories out = excess calories stored as fat. Calories in less than calories out =calories as fat burned. It doesn't matter whether the calories are from carbs, proteins or fats. If you eat too much or don't exercise enough your body will store it as fat. Excellent when we were chasing game across the plains, not so good for us if we live a sedentry modern life style. Enjoy.
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Matt Emery on December 18, 2008, 02:38:16 PM: Excellent advice Jon ;)
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Lone_woLf on December 19, 2008, 08:30:37 PM: Mike Rowe from the television show 'Dirty Jobs' presents an interesting workout called "Prison Push-ups" or "Burpees."

[youtube]http://www.youtube.com/watch?v=46VoSA-9Xd8&NR=1[/youtube]
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Tony Bondioli on December 22, 2008, 07:23:04 AM: Ahhh, yes. The burpee is one of the greatest bodyweight/conditioning exercises ever devised.
Title: Re: The best way to lose weight and get fit - without the hype.
Post by: Matt Emery on December 24, 2008, 06:22:42 PM: Quote from: Tony Bondioli on December 22, 2008, 07:23:04 AM
Ahhh, yes. The burpee is one of the greatest bodyweight/conditioning exercises ever devised.

I second that!