Hi guys and gals, just joined a gym about 6 weeks ago, to do a bit of swimming rowing and light weights to try and tone up a bit. Im not fat anyway, just a bit of a grab handle round the waist. Im going 3 times a week, so how long will it be till i notice a difference.. not really changing diet, but thinking, same diet plus excersise is gona show some improvement |
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Well if you want to tone up you should change your diet mostly lean protiens and minimal carbs (before workout).
If you want to build muscle then you should go on a bulking diet but this comes with body fat percentage so you won't look as toned.  |
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My advice to you is that you change your diet otherwise you won't see the muscle.
Obviously going to the gym you will see differences, however if you don't change you diet and lower body fat ratio then you won't be able to have abs and look ripped. |
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By (user no longer on site)
over a year ago
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Diet is absolutely everything with regards to body transformation, so dont expect to see any marked changes if you're still eating crap. Exercise is simply the catalyst.
If you clean up your food intake and train in the manner you suggested you could expect to see improvements easily inside 3 months.
Dont rely on scales as they lie. The mirror, the fit of your clothes and consistency are the true barometer of your progress.
Good luck. |
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By (user no longer on site)
over a year ago
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"My advice to you is that you change your diet otherwise you won't see the muscle.
Obviously going to the gym you will see differences, however if you don't change you diet and lower body fat ratio then you won't be able to have abs and look ripped."
Absolutely this, best workout you'll do is in the kitchen. |
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"Diet is absolutely everything with regards to body transformation, so dont expect to see any marked changes if you're still eating crap. Exercise is simply the catalyst.
If you clean up your food intake and train in the manner you suggested you could expect to see improvements easily inside 3 months.
Dont rely on scales as they lie. The mirror, the fit of your clothes and consistency are the true barometer of your progress.
Good luck."
I dont eat crap so to speak. As im at home my mam does lots of slimming world food, and meat is syn free so eat lots of protein. Have been told bread is the bitch of all bitches though, and if i didnt eat bread id starve at work. Im not one for takeouts all the time |
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"My advice to you is that you change your diet otherwise you won't see the muscle.
Obviously going to the gym you will see differences, however if you don't change you diet and lower body fat ratio then you won't be able to have abs and look ripped."
Best advice ever
Most ripped looking bodies are a serious amount of work to keep that way !! I do a lot of exercise pre 6am without food. I was 90 kg and 2 years later 68 kg |
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By *arbellsWoman
over a year ago
Cambridge |
Burn more calories than you eat! You wont make progress unless you change your diet. Anyone who demonises a food group and tells you it's bad is lying. Too much of anything is bad. I have a very high Carn diet and I've lost 18kg. I trained, tracked my calories and ate whatever the hell I wanted as long as I didn't go over my calories |
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By *hezuMan
over a year ago
London |
"Cut out alcohol and you'll be good
Pardon??  "
"Because alcohol is made from sugar or starch, it contains lots of calories – seven calories a gram in fact, almost as many as pure fat"
https://www.drinkaware.co.uk/alcohol-facts/health-effects-of-alcohol/calories/calories-in-alcohol/ |
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"Exercise will always be trumped by a bad diet "
I dont know if i have a bad diet though, thats the problem. As i say, most evening meals are slimming world recipes so cant be that bad id have thought |
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By *ANDA2Couple
over a year ago
Henley Arden |
"Diet is absolutely everything with regards to body transformation, so dont expect to see any marked changes if you're still eating crap. Exercise is simply the catalyst.
If you clean up your food intake and train in the manner you suggested you could expect to see improvements easily inside 3 months.
Dont rely on scales as they lie. The mirror, the fit of your clothes and consistency are the true barometer of your progress
Good luck.
I dont eat crap so to speak. As im at home my mam does lots of slimming world food, and meat is syn free so eat lots of protein. Have been told bread is the bitch of all bitches though, and if i didnt eat bread id starve at work. Im not one for takeouts all the time"
Of course you can cut out bread.
Instead of sandwiches take a pre cooked casserole meal of a little whole grain pasta, chicken bulked our with lots of Fresh veg. Add different herbs to give great taste.
This can be pre cooked and eaten cold the following day. Cheaper, tastier and healthier than a takeaway.
If you want an easy guide get the GI Diet book. It’s a simple traffic light system
As has been said you can’t out work a bad diet. |
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Ok. You look fairly normal from the pic I seen.
It would take you a couple months to get into decent shape.
It's not about slimming recipes those are all FADS made by supplementation companies to buy they're products.
Seriously a diet of whole foods like eggs, fish and lean meats is the best.
Cook all your own meals, use the calculator I gave you and eat minimal carbs high protien.
An example of a daily diet i use for cutting.
MEAL 1.
4 eggs (1 yolk, 3 egg whites only)
Salad
Pitta bread.
MEAL 2.
two cans of tuna or cooked salmon
Salad.
Snack
Protien shake
Fruit.
Nuts.
MEAL 3.
Steak
Salad
MEAL 4.
Chicken breast .
Rice.
Brocolli
Before bed
Protien shake.
Now bare in mind I have alot more muscle mass to keep than you so I consume way more protien to maintain muscle when cutting.
Find out how much muscle mass you have and eat 1.5-2g a day per kg of your body wieght.
You will feel hungry to begin with but this plus a good workout regime will make you in good shape and shed off those excess pounds.
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By (user no longer on site)
over a year ago
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So what is a good diet? I don't eat loads of crap but my belly is getting bigger lol. I'm doing dry Jan so that's drink cut down just need some advice on a diet |
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By *ANDA2Couple
over a year ago
Henley Arden |
"So what is a good diet? I don't eat loads of crap but my belly is getting bigger lol. I'm doing dry Jan so that's drink cut down just need some advice on a diet "
If your belly is getting bigger then your diets crap. It’s as simple as that.
Get the GI Diet book
Always cook fresh meat and veg. |
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By (user no longer on site)
over a year ago
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"So what is a good diet? I don't eat loads of crap but my belly is getting bigger lol. I'm doing dry Jan so that's drink cut down just need some advice on a diet
If your belly is getting bigger then your diets crap. It’s as simple as that.
Tbf we do eat a lot of fresh veg, I work long hours and eat late and sometimes not at all during the day which probably doesn't hp
Get the GI Diet book
Always cook fresh meat and veg. "
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"Ok. You look fairly normal from the pic I seen.
It would take you a couple months to get into decent shape.
It's not about slimming recipes those are all FADS made by supplementation companies to buy they're products.
Seriously a diet of whole foods like eggs, fish and lean meats is the best.
Cook all your own meals, use the calculator I gave you and eat minimal carbs high protien.
An example of a daily diet i use for cutting.
MEAL 1.
4 eggs (1 yolk, 3 egg whites only)
Salad
Pitta bread.
MEAL 2.
two cans of tuna or cooked salmon
Salad.
Snack
Protien shake
Fruit.
Nuts.
MEAL 3.
Steak
Salad
MEAL 4.
Chicken breast .
Rice.
Brocolli
Before bed
Protien shake.
Now bare in mind I have alot more muscle mass to keep than you so I consume way more protien to maintain muscle when cutting.
Find out how much muscle mass you have and eat 1.5-2g a day per kg of your body wieght.
You will feel hungry to begin with but this plus a good workout regime will make you in good shape and shed off those excess pounds.
"
Ok mate, thank you. Will give it a go, and see what happens |
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By *rHotNottsMan
over a year ago
Dubai & Nottingham |
"Hi guys and gals, just joined a gym about 6 weeks ago, to do a bit of swimming rowing and light weights to try and tone up a bit. Im not fat anyway, just a bit of a grab handle round the waist. Im going 3 times a week, so how long will it be till i notice a difference.. not really changing diet, but thinking, same diet plus excersise is gona show some improvement"
Nope. 90% diet 10% gym , unless you’re a runner they can eat whatever they want ! |
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"Ok. You look fairly normal from the pic I seen.
It would take you a couple months to get into decent shape.
It's not about slimming recipes those are all FADS made by supplementation companies to buy they're products.
Seriously a diet of whole foods like eggs, fish and lean meats is the best.
Cook all your own meals, use the calculator I gave you and eat minimal carbs high protien.
An example of a daily diet i use for cutting.
MEAL 1.
4 eggs (1 yolk, 3 egg whites only)
Salad
Pitta bread.
MEAL 2.
two cans of tuna or cooked salmon
Salad.
Snack
Protien shake
Fruit.
Nuts.
MEAL 3.
Steak
Salad
MEAL 4.
Chicken breast .
Rice.
Brocolli
Before bed
Protien shake.
Now bare in mind I have alot more muscle mass to keep than you so I consume way more protien to maintain muscle when cutting.
Find out how much muscle mass you have and eat 1.5-2g a day per kg of your body wieght.
You will feel hungry to begin with but this plus a good workout regime will make you in good shape and shed off those excess pounds.
Ok mate, thank you. Will give it a go, and see what happens"
A typical day is no breakfast
10.am sandwich and savory snack, and same again at 1230
Teatime is normally home cooked meal such as pasta bake with rice, hunters chicken/chips, spag bol, gammon with new potatoes/eggs beans. Them chicken in a bag things with rice and garlic bread.
So is there much id need to change or cut out |
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By (user no longer on site)
over a year ago
|
"Ok mate, thank you. Will give it a go, and see what happens
A typical day is no breakfast
10.am sandwich and savory snack, and same again at 1230
Teatime is normally home cooked meal such as pasta bake with rice, hunters chicken/chips, spag bol, gammon with new potatoes/eggs beans. Them chicken in a bag things with rice and garlic bread.
So is there much id need to change or cut out"
If that truly is all you're eating then you wouldn't be overweight.
I suggest you take an honest look at everything and I mean everything you consume over a day/week and write it down. This includes drinks and sugar in hot beverages.
If you're still in denial its gonna be impossible to make changes.
|
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"Ok. You look fairly normal from the pic I seen.
It would take you a couple months to get into decent shape.
It's not about slimming recipes those are all FADS made by supplementation companies to buy they're products.
Seriously a diet of whole foods like eggs, fish and lean meats is the best.
Cook all your own meals, use the calculator I gave you and eat minimal carbs high protien.
An example of a daily diet i use for cutting.
MEAL 1.
4 eggs (1 yolk, 3 egg whites only)
Salad
Pitta bread.
MEAL 2.
two cans of tuna or cooked salmon
Salad.
Snack
Protien shake
Fruit.
Nuts.
MEAL 3.
Steak
Salad
MEAL 4.
Chicken breast .
Rice.
Brocolli
Before bed
Protien shake.
Now bare in mind I have alot more muscle mass to keep than you so I consume way more protien to maintain muscle when cutting.
Find out how much muscle mass you have and eat 1.5-2g a day per kg of your body wieght.
You will feel hungry to begin with but this plus a good workout regime will make you in good shape and shed off those excess pounds.
Ok mate, thank you. Will give it a go, and see what happens
A typical day is no breakfast
10.am sandwich and savory snack, and same again at 1230
Teatime is normally home cooked meal such as pasta bake with rice, hunters chicken/chips, spag bol, gammon with new potatoes/eggs beans. Them chicken in a bag things with rice and garlic bread.
So is there much id need to change or cut out"
Too much bread. Chips and crisps are never good. Also look at what you drink. |
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"Ok mate, thank you. Will give it a go, and see what happens
A typical day is no breakfast
10.am sandwich and savory snack, and same again at 1230
Teatime is normally home cooked meal such as pasta bake with rice, hunters chicken/chips, spag bol, gammon with new potatoes/eggs beans. Them chicken in a bag things with rice and garlic bread.
So is there much id need to change or cut out
If that truly is all you're eating then you wouldn't be overweight.
I suggest you take an honest look at everything and I mean everything you consume over a day/week and write it down. This includes drinks and sugar in hot beverages.
If you're still in denial its gonna be impossible to make changes.
"
Im not overweight according to work medical, just out of shape. All drinks are sugar free, apart from hot drinks, with one sugar. But yea, thats pretty much my diet, but never done excercise. Even played in goal when i played football. |
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By *ANDA2Couple
over a year ago
Henley Arden |
"Ok mate, thank you. Will give it a go, and see what happens
A typical day is no breakfast
10.am sandwich and savory snack, and same again at 1230
Teatime is normally home cooked meal such as pasta bake with rice, hunters chicken/chips, spag bol, gammon with new potatoes/eggs beans. Them chicken in a bag things with rice and garlic bread.
So is there much id need to change or cut out
If that truly is all you're eating then you wouldn't be overweight.
I suggest you take an honest look at everything and I mean everything you consume over a day/week and write it down. This includes drinks and sugar in hot beverages.
If you're still in denial its gonna be impossible to make changes.
Im not overweight according to work medical, just out of shape. All drinks are sugar free, apart from hot drinks, with one sugar. But yea, thats pretty much my diet, but never done excercise. Even played in goal when i played football. "
It’s the hidden sugar in tinned products. Check labels closely I mean carrots in sugared water!! 
If you want an easy to follow guide I strongly recommend the GI Diet book. You can borrow from the Libary or buy a copy.
Diet is about food education not just what you eat. |
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By *eah BabyCouple
over a year ago
Cheshire, Windermere ,Cumbria |
Maybe not the ideal person to give advice as don’t do the gym and have a terrible sweet tooth with a thing for sandwiches and toast lol which erm isn’t ideal but notice you said you do ‘a bit’ of swimming, rowing and light weights, just doing ‘a bit’ won’t mark a difference, push yourself harder, up your cardio, lift heavier weights (more muscle burns more fat) and like others said make sure your diets in check  |
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By (user no longer on site)
over a year ago
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High protein, low carb diet will work on a short term but is really bad for your liver and kidneys.
These kind of diets are coming from muscle building and maintaining types of training and are popular due to the protein making you feel full for a longer period.
Different food groups all work in different ways and all have their place in a ballanced and healthy diet.
The problem is down to over eating, modern processed foods that you don't really know what is in them and a lower amounts of activity than of generations before.
Cooking your own healthy food, avoiding junk, snacking and as much sugar as possible combined with been active is a basic start
If you put more calories in than your burning then you are definitely going to get fat where as the opposite can only have the reversed effect.
If you exercise more and eat more calories at the same rate then it will not make you thinner.
Only exception to this rule is muscle mass as it requires energy to maintain itself so building muscle mass needs extra calories to feed that.
I'm going to confess the biggest weight loss people I have ever experienced have achieved it by being active and going either vegetarian or vegan.
I don't want to give up meat or booze and not interested in living in the gym so just happy with being sensible and keeping active with things I enjoy sex included 
Teddington x |
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