Personal Training / Fitness Counseling thread

[SRINI87]

Can you Guys tell What my body fat percentage could be

by looking at pic?

I don't have any calipers with me

[KunjanPSD]

19 minutes ago, SRINI87 said:

Can you Guys tell What my body fat percentage could be

by looking at pic?

I don't have any calipers with me

Somewhere around 10%.

[SRINI87]

 

23 hours ago, KunjanPSD said:

Somewhere around 10%.

that's Lower than i thought (14-15%)

[KunjanPSD]

48 minutes ago, SRINI87 said:

that's Lower than i thought (14-15%)

I wanted to say 12-14% but couldn't really tell if you were holding fat or it was a pump.

[SRINI87]

On 2/7/2022 at 11:09 AM, KunjanPSD said:

I wanted to say 12-14% but couldn't really tell if you were holding fat or it was a pump.

No there was no pump.

Well i tried this one just for the sake of it

and it gave me result of 19% body fat

 

https://www.bizcalcs.com/body-fat-navy/

[KunjanPSD]

1 hour ago, SRINI87 said:

No there was no pump.

Well i tried this one just for the sake of it

and it gave me result of 19% body fat

 

https://www.bizcalcs.com/body-fat-navy/

I wouldn't trust these calculators, they just use a pre-set formula.

If you really want to know then you should get a proper assessment.

[Aercy]

After 2 years of WFH and eating junk and cola, I am fatbulously overweight. 5ft 10inch, weighing 110 kgs

I eat less but still seems to not lose weight. I think my metabolism has gone kapoot.

 

Can any of you suggest a less harmful diet (Is Keto or Egg Diet any good)? I can do intermittent. And also suggest home exercises. I bought weights. kettle bells, pullup bar, and boxing bag for this.  I want to lose 30 kgs in 6 months.

Edited February 9, 2022 by Aercy

[Bauji]

13 hours ago, Aercy said:

After 2 years of WFH and eating junk and cola, I am fatbulously overweight. 5ft 10inch, weighing 110 kgs

Had faced a similar situation few yrs back. Dont know about any specialised diet plans. But what worked for me was to simply reduce the food intake. Used to eat 4 chapatis usually, reduced it to just 2. For the first few days used to feel hungry after a meal but got used to it in a week or so. Was eating everything I love, but just in lesser quantity..so was able to stick to the plan easily. And there was no fatigue, weakness at all because of this. Again want to mention that I am just sharing what worked for me. Based on your daily routine or any other medical condition, adjust accordingly.

 

Regarding exercise, you can find many exercise routines on YT, targeting different goals, intensity etc.

I was facing a serious issue related to eyes, which was because of this weight gain only and hence was told by the doctor to not lift weights. So, I used to just walk up and down the stairs for about 30 mins on alternate days, running/walking on the rest. Weight reduced from 82 to 68 in 2 months.

[Aercy]

2 hours ago, Bauji said:

Had faced a similar situation few yrs back. Dont know about any specialised diet plans. But what worked for me was to simply reduce the food intake. Used to eat 4 chapatis usually, reduced it to just 2. For the first few days used to feel hungry after a meal but got used to it in a week or so. Was eating everything I love, but just in lesser quantity..so was able to stick to the plan easily. And there was no fatigue, weakness at all because of this. Again want to mention that I am just sharing what worked for me. Based on your daily routine or any other medical condition, adjust accordingly.

 

Regarding exercise, you can find many exercise routines on YT, targeting different goals, intensity etc.

I was facing a serious issue related to eyes, which was because of this weight gain only and hence was told by the doctor to not lift weights. So, I used to just walk up and down the stairs for about 30 mins on alternate days, running/walking on the rest. Weight reduced from 82 to 68 in 2 months.

Thanks so much. This is nice to start with. Will try.

[KunjanPSD]

16 hours ago, Aercy said:

After 2 years of WFH and eating junk and cola, I am fatbulously overweight. 5ft 10inch, weighing 110 kgs

I eat less but still seems to not lose weight. I think my metabolism has gone kapoot.

 

Can any of you suggest a less harmful diet (Is Keto or Egg Diet any good)? I can do intermittent. And also suggest home exercises. I bought weights. kettle bells, pullup bar, and boxing bag for this.  I want to lose 30 kgs in 6 months.

You need to start tracking calories.

You can't ease into a weight loss regime, you gotta start Day 1.

You need to curb your intake around 1500 calories and that too with healthy food. Carbs, Protein and Fat in proportion.

 

I will suggest to be strict with diet and not just have anything you like, even in small quantities because that will naturally happen but that should be a compromise which should come naturally and not willingly. Because otherwise you will deviate.

 

With that you should start brisk walking/jogging for atleast 30-60 mins.

With this you should be able to see decent results in a couple of months. Post that you can adjust your balance.

 

If you can go to the gym then light weight and strength training should help but if you haven't ever been to a gym before, start with brisk walking.

Edited February 10, 2022 by KunjanPSD

[Aercy]

1 hour ago, KunjanPSD said:

You need to start tracking calories.

You can't ease into a weight loss regime, you gotta start Day 1.

You need to curb your intake around 1500 calories and that too with healthy food. Carbs, Protein and Fat in proportion.

 

I will suggest to be strict with diet and not just have anything you like, even in small quantities because that will naturally happen but that should be a compromise which should come naturally and not willingly. Because otherwise you will deviate.

 

With that you should start brisk walking/jogging for atleast 30-60 mins.

With this you should be able to see decent results in a couple of months. Post that you can adjust your balance.

 

If you can go to the gym then light weight and strength training should help but if you haven't ever been to a gym before, start with brisk walking.

Thanks. I have been to gym several times and ended up missing after initial months. With Pandamic, gyms are still major issue, opening and closing, shorter active hours, too many people at times. So prefer doing at home. I love weight training, but not sure how much it can help in weight loss. Will do cardio (hate it).

[Krazyniks]

On 2/10/2022 at 1:37 PM, Bauji said:

Had faced a similar situation few yrs back. Dont know about any specialised diet plans. But what worked for me was to simply reduce the food intake. Used to eat 4 chapatis usually, reduced it to just 2. For the first few days used to feel hungry after a meal but got used to it in a week or so. Was eating everything I love, but just in lesser quantity..so was able to stick to the plan easily. And there was no fatigue, weakness at all because of this. Again want to mention that I am just sharing what worked for me. Based on your daily routine or any other medical condition, adjust accordingly.

 

Regarding exercise, you can find many exercise routines on YT, targeting different goals, intensity etc.

I was facing a serious issue related to eyes, which was because of this weight gain only and hence was told by the doctor to not lift weights. So, I used to just walk up and down the stairs for about 30 mins on alternate days, running/walking on the rest. Weight reduced from 82 to 68 in 2 months.

82 to 68 in 2 months - you sure about those numbers ? In general one can loose around 0.5 to 1 kg a week max with proper diet and regular exercise . you're saying you lost 14 kg in 8.5 weeks - thats extreme weight loss .

[Krazyniks]

On 2/9/2022 at 11:58 PM, Aercy said:

After 2 years of WFH and eating junk and cola, I am fatbulously overweight. 5ft 10inch, weighing 110 kgs

I eat less but still seems to not lose weight. I think my metabolism has gone kapoot.

 

Can any of you suggest a less harmful diet (Is Keto or Egg Diet any good)? I can do intermittent. And also suggest home exercises. I bought weights. kettle bells, pullup bar, and boxing bag for this.  I want to lose 30 kgs in 6 months.

Keto diet is difficult to follow but very effective. Intermittent fasting is great and works very well for most . Me n few people I know have tried it and it works great . Lost 3/4 kg a month every time I did it . Same with others I know . Problem is no one could carry on doing consistently for months . 

With your weight goals it doesn't really matter which diet you follow as long as you burn more daily than what you eat . It's all about doing it consistently . Experiment different diets or just reduce your calorie intake to 1500 calories like Kunjan said and do whatever exercise you can do and stick to it .

Also you will probably need 8 months atleast to lose 30kgs .

You can use healthify.me app to track your calories . App has a huge database of Indian foods with pretty accurate calorie counts and lots of other features as well. .

[Aercy]

9 hours ago, Krazyniks said:

Keto diet is difficult to follow but very effective. Intermittent fasting is great and works very well for most . Me n few people I know have tried it and it works great . Lost 3/4 kg a month every time I did it . Same with others I know . Problem is no one could carry on doing consistently for months . 

With your weight goals it doesn't really matter which diet you follow as long as you burn more daily than what you eat . It's all about doing it consistently . Experiment different diets or just reduce your calorie intake to 1500 calories like Kunjan said and do whatever exercise you can do and stick to it .

Also you will probably need 8 months atleast to lose 30kgs .

You can use healthify.me app to track your calories . App has a huge database of Indian foods with pretty accurate calorie counts and lots of other features as well. .

Thanks. Intermittent is easier for me as I feel less hungry after 7 PM and feel like a hungry lion in the morning, but I start with black coffee with sugar (I tried many times and just can’t stand without sugar).

 

I am adding more fruits and veggies in my diet. Restricting outside food to once a month. Stopped Whiskey and Rum (which I used to have with cola; yes I’m one of those). My overall taste preference is towards the sweeter side, but not much into sweets, desserts, and chocolates itself.

 

Will try calorie counting, not sure with all the work pressure how much I can consistently measure but must give it a try.

 

 

[Bauji]

21 hours ago, Krazyniks said:

82 to 68 in 2 months - you sure about those numbers ? In general one can loose around 0.5 to 1 kg a week max with proper diet and regular exercise . you're saying you lost 14 kg in 8.5 weeks - thats extreme weight loss .

Ohh, if as per science, its not possible/very difficult to lose 14kg in 2 months then I must be wrong. Have been more focused on results rather than tracking things 

And ya man, I tried to go extreme with the weight loss. The 'Who cares' bla-bla:

Spoiler

So, the medical condition I was talking about could have resulted in blindness when I had just turned 31, so I was scared sh*tless. On one fine day, its like Thanos snapped his fingers and right eye vision gone. In that condition, cudnt go on with lifting weights, used to felt disorienting and imbalanced while running because of sudden loss of vision in one eye. So food intake was the area, where I was able to try my best. On the day this happened, I went to the hospital, they took my weight and it was 82, next time when I visited, it was 68, I remember it was vaguely 2 months apart. But even if its 3, shudn't matter much I guess, as long as the goal is achieved? Also, initially when you are overweight, you can lose more weight by putting the same effort with diet/exercise, no?

 Some or other diet gets "famous" every now n then. And any difficult to follow diet will be effective. Dont think its that hard to guess.

But, as you have also mentioned, problem is to keep following it for long. In the past, I had also tried few for a month or so and when it ended...man, it was like flood gates were opened  

Eating whatever I like but in lesser quantities worked for me. I started in early 30s, still able to stick to it in mid/late 30s...and I am sure even in my 60s I will be sticking to it. It has become a part of life style now.

Off-course keeping track of calories will be more beneficial, if one can keep doing it. Then one can also keep track of the carbs/sugars/fats/protein etc etc intake. Can use bands to keep track of daily steps, altitude and what not. You can make it as complicated as you can and it will definitely be beneficial. I like to keep it simple and its working so I suggested it.

[Aercy]

1 hour ago, Bauji said:

Off-course keeping track of calories will be more beneficial, if one can keep doing it. Then one can also keep track of the carbs/sugars/fats/protein etc etc intake. Can use bands to keep track of daily steps, altitude and what not. You can make it as complicated as you can and it will definitely be beneficial. I like to keep it simple and its working so I suggested it.

Agreed. It almost becomes a second stressful job tracking regular calories and counting. I have Apple Watch but wearing it indoors is so unnatural to me, ever since WFH, it’s lying useless.

[Krazyniks]

1 hour ago, Bauji said:

Ohh, if as per science, its not possible/very difficult to lose 14kg in 2 months then I must be wrong. Have been more focused on results rather than tracking things 

And ya man, I tried to go extreme with the weight loss. The 'Who cares' bla-bla:

  Reveal hidden contents

So, the medical condition I was talking about could have resulted in blindness when I had just turned 31, so I was scared sh*tless. On one fine day, its like Thanos snapped his fingers and right eye vision gone. In that condition, cudnt go on with lifting weights, used to felt disorienting and imbalanced while running because of sudden loss of vision in one eye. So food intake was the area, where I was able to try my best. On the day this happened, I went to the hospital, they took my weight and it was 82, next time when I visited, it was 68, I remember it was vaguely 2 months apart. But even if its 3, shudn't matter much I guess, as long as the goal is achieved? Also, initially when you are overweight, you can lose more weight by putting the same effort with diet/exercise, no?

 Some or other diet gets "famous" every now n then. And any difficult to follow diet will be effective. Dont think its that hard to guess.

But, as you have also mentioned, problem is to keep following it for long. In the past, I had also tried few for a month or so and when it ended...man, it was like flood gates were opened  

Eating whatever I like but in lesser quantities worked for me. I started in early 30s, still able to stick to it in mid/late 30s...and I am sure even in my 60s I will be sticking to it. It has become a part of life style now.

Off-course keeping track of calories will be more beneficial, if one can keep doing it. Then one can also keep track of the carbs/sugars/fats/protein etc etc intake. Can use bands to keep track of daily steps, altitude and what not. You can make it as complicated as you can and it will definitely be beneficial. I like to keep it simple and its working so I suggested it.

Sorry wasn't doubting on your efforts or anything . It's just it's extremely difficult to lose that amount of weight in such a short time in general. 

Kudos on the result ? considering what disaster were you facing you acted fast and strong .

Yeah portion control is very effective technique in maintaining weight goals without sacrificing on things you like eating the most . And yeah it's simple which you can follow for years . Unlike those "fad diets" or fasting patterns which are generally difficult to follow consistently . They can give great results in short period of time and but can rarely be followed consistently . Hence simple strategies which one can follow for long is always better in the long run .

[Bauji]

3 hours ago, Aercy said:

Agreed. It almost becomes a second stressful job tracking regular calories and counting. I have Apple Watch but wearing it indoors is so unnatural to me, ever since WFH, it’s lying useless.

Just one more thing, I hope I havnt given the wrong impression that weight loss is easy-peasy. It will need lots of effort and discipline from your end to follow a plan consistently, exercise regularly, suppress the urge to eat your fav things or just munch every now n then while sitting idle at home.

 

2 hours ago, Krazyniks said:

Sorry wasn't doubting on your efforts or anything . It's just it's extremely difficult to lose that amount of weight in such a short time in general. 

Np at all. I could be wrong about the duration. Losing the weight was the take away.

[Krazyniks]

17 hours ago, Aercy said:

Thanks. Intermittent is easier for me as I feel less hungry after 7 PM and feel like a hungry lion in the morning, but I start with black coffee with sugar (I tried many times and just can’t stand without sugar).

 

I am adding more fruits and veggies in my diet. Restricting outside food to once a month. Stopped Whiskey and Rum (which I used to have with cola; yes I’m one of those). My overall taste preference is towards the sweeter side, but not much into sweets, desserts, and chocolates itself.

 

Will try calorie counting, not sure with all the work pressure how much I can consistently measure but must give it a try.

 

 

Black coffee with sugar is fine as you are not having milk which contains more calories . Adding fruits n veggies in diet/restricting outside food to once a month/ stopping alcohol - you are definitely on the right path ? .

Yeah calorie counting isn't necessary and better to avoid if it's a stress . I do it as it helps to me keep track of not just calories but consumption of macro nutrients as well .

Just stick to what works for you and keep doing it till you reach your target.  

[Aercy]

36 minutes ago, Bauji said:

Just one more thing, I hope I havnt given the wrong impression that weight loss is easy-peasy. It will need lots of effort and discipline from your end to follow a plan consistently, exercise regularly, suppress the urge to eat your fav things or just munch every now n then while sitting idle at home.

Absolutely. I miss my late 20s cuz of my spartan metabolism. I could eat close to two plates of Biryanis, carbonated drinks, and still could stay fine looks and feel wise both. I’m 37 now and do understand that I have to struggle quite a lot if I have to get back to shape. Thanks for your suggestions.

 

14 minutes ago, Krazyniks said:

Black coffee with sugar is fine as you are not having milk which contains more calories . Adding fruits n veggies in diet/restricting outside food to once a month/ stopping alcohol - you are definitely on the right path ? .

Yeah calorie counting isn't necessary and better to avoid if it's a stress . I do it as it helps to me keep track of not just calories but consumption of macro nutrients as well .

Just stick to what works for you and keep doing it till you reach your target.  

Thanks! Good to know that the plan is right and thankfully feasible also due to these relaxations (highlighted). Else, one bad day at work, one bad meeting, mistreatment by company/boss and I tend to look for comfort in a pint of beer and some junk food. Deleted Swiggy/Zomato altogether.