Archive for August, 2009

You Can’t Out Train A Bad Diet

Tuesday, August 25th, 2009

If you are a regular reader of this blog, you will know I am not big on doing lots of training. I am not a member of a gym,  I prefer body weight exercises and some walking.   I am not a fan of exercising to lose weight, I am firmly in the camp of the best results for weight loss come from your diet, in my case using  flexible intermittent fasting.

I was going to do a long post about Diet v Exercise, but I found some videos from Craig Ballantyne and Brad Pilon that bring the message home far better than I can.  Watch the video below to see what I mean

This video  just goes to show you, in diet vs. exercise, you can never out train a bad diet. It doesn’t matter how good your exercise program is, if this is your nutrition, you’re not going to lose body fat.  Just to make it clear, I am not anti exercise, If you like to run, then run, my point is if you are eating too many calories, exercise won’t save you.

Eat Stop Eat – Intermittent Fasting eBook from Brad Pilon ( The lucky Guy who ate the pizza )

TT Fat Loss from Craig  The poor guy on the treadmill !

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Intermittent Fasting Week 34

Saturday, August 22nd, 2009

Oh dear ,  just did my weigh in for this week and I am showing that last weeks loss of 2lbs has been reversed. I am back at 186lbs, a 2lb weight gain. Though I don’t feel I have gained, My clothes are not tighter and I have not moved up a notch on the belt.I have to face the facts I have.  I had a bit more of a social week this week, and for me social = alcohol.

No doubt the extra calories this week are from a larger number of beers than normal, I worked out that this social blow out contributed an extra 2500 calories to my weeks total.I still did 2 days of intermittent fasting this week , but this does show you that you use intermittent fasting and still gain weight.

This is the first time this year for me I have gained weight while fasting, the only other time I have gained weight was during a break from intermittent fasting , as I had reached a plateau.  So the plan for this week is to take more care on the the calorie intake. I still did my body weight exercises as normal, plus I went on a couple of long walks to take a break from the laptop during my work day, but as Craig Ballantyne is fond of saying, you can’t out train a bad diet, but more on that tomorrow.  We all have good and bad weeks, as a retired dieter, I am not going to be downbeat over one week which is not the normal routine causes me to gain weight.

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Intermittent Fasting Success Continues 2 Week Upadte

Sunday, August 16th, 2009

It’s funny , but sometimes you expect the worst, and then are pleasantly surprised. This was  one of those weeks. Last weekend would be best described as a “heavy one ” so even though I had done my 2 intermittent fasting days as per Eat Stop Eat during the week,  I was still hoping at best to have remained the same weight. Stepping on the Nintendo wii digital  scales Saturday morning, I was thrilled to see I had lost 2lbs. In lbs I now weigh 184lbs, which is 13 stone 2lbs or 83.4 kilos.

That 2lb loss puts me at the lowest weight this year, and the goal is ever closer. In a week, when I had more beers than usual, I am thrilled with the results.

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Intermittent Fasting Week 31 – Bye Bye Weight Loss Plateau

Saturday, August 1st, 2009

So the first day of a new month, and I just recorded my weight. I also took some new photos of my progress so will look to get them online once i have a little time to create a progress page.

It seems the break from intermittent fasting for 3 weeks has worked , I lost 3lbs this week . This wipes out the weight gain I had during the break. I now weigh 185lbs, or 13 stone 3lbs or around 183.91 kilos. This puts me back at the weight I was on June 19th, but during the month I have lost 2% body fat. Down from 17%  to 15% , this means I have lost fat and added  muscle in the last month.  This is a good example of how sometimes you can’t go by the scales alone. The scales say I am the same as I  was on June 19th, but I was 17% body fat then, so I have actually lost over 3lbs of fat . I can tell by my clothes, but I know how hard it is to dismiss what the scales say !. So what has changed in the last month ?. I altered my bodyweight workouts so they were more demanding. I had realised that I had not changed my body weight exercises  and basically my body had got used to what i was doing and I was not progressing, clearly through the month of July, the new bodyweight workouts  are now making a difference. My new goal this month is now more body fat related than what the scales are telling me. Long term, I want to get to 10% body fat, which if I continue to lose weight, and just maintain muscle means I should be around 176lbs  when I reach that point.  I still am on target to achieve this by the end of the year, hopefully the weight loss plateau is now behind me and the final 10lbs or so will start to fall away.

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