Weight / Fat loss

Err, more than the recipe and how to cook them? What you want to know?
They look like this when cooked:

Flax is available at most supermarkets - either in the baking or free from section (it's gluten free).

Linwood's is usually available from Sainsbury's

And Prewett's from Morrison's

Failing that, Holland and Barrett will probably have it or you can get it online.

Apologies for whinge but have lost my mojo recently and need to recalibrate. I've been denying myself so much for the past 4 and half months and have lost around 5 stone or 30kgs in the process.

Great results but am now feeling the effects mentally of being so hardcore. Will regroup and tough it out to the final target of 15.7 stone (currently 16.5 stone) no doubt but just feeling whiny and in need of cake. Blargh.

And cock. Bastard 'everything that I ever want on my doorstep right now or I'll cry' culture that we have in most of the western world. It's not all it's trumped up to be.

Few well earned beers? :-)

It also seemed to me that leangains has a bias to aesthetics rather than performance. I want to lose weight for the associated performance benefit (in climbing specifically) and "6 pack abs" while not undesirable, are sadly not my main goal and I couldn't quite pin down any empirical data about leangains and athletic performance.

My thoughts precisely. My goal is to be able to stand half a chance at boxing blokes half my age. Like climbing that means I have to maximize my power to weight ratio. In addition to this Leangains is biased towards weight training. I prefer calisthenics as I need to work my musculature in groups.

Having said that do try and eat breakfast a little later than I normally might

prefer calisthenics as I need to work my musculature in groups.

How do you mean?

For boxing I wouldn't bother with much attention to diets long term, just get the nutrition you need to recover and train well. I would do fuckloads of conditioning though and do an extreme cut close to fight dates including good old fashioned dehydration. It maybe worth practising "cutting" to learn how long it takes you.

Magic!

Weighed myself this morning, went for a ride, 1.3kg lighter when I got home.

Boom!

I just need to keep riding my bike and the weight will fall off.

For boxing I wouldn't bother with much attention to diets long term, just get the nutrition you need to recover and train well. I would do fuckloads of conditioning though and do an extreme cut close to fight dates including good old fashioned dehydration. It maybe worth practising "cutting" to learn how long it takes you.

DFP - no disrespect but wondered if you've ever done much boxing and what you're basing your advice one?

So what is everyone's recommendation for the most effective way to spend 45 minutes to an hour a the gym?

Keeping up the discipline to do some cardio HIT when you feel lazy and would rather just lift some weights/do some resistance work would appear to be the answer that is staring me in the face, but feeling particularly lazy right now I wonder if anyone has any thoughts on the matter.

Seeing how far you can run in 45 minutes would probably be an entertaining test. And one that gives you an element of competition as you can do the same next week and should see some marginal gains, works most of the body out. No idea if its particulaly efficient for loosing weight, works for me though.

I fucking hate running, so that's out. Two hard games of 5s a week are enough running for my liking.

I realise this wont go down well at all, but does anyone else have trouble keeping weight on?.

I do a lot of high calorie burn exercise during the week. But as I also play rugby I need to maintain weight.

The trick is to fuel your exercise, and recover with a protein shake + more fuel. Then eat your usual diet around that. Bulk buy energy gels/drinks and several Kgs of whey protein.

You basically teach your body to be lazy and use readily availible sugars. Which isnt a brilliant idea as such. But it does hault the weight lose.

So what is everyone's recommendation for the most effective way to spend 45 minutes to an hour a the gym?

Keeping up the discipline to do some cardio HIT when you feel lazy and would rather just lift some weights/do some resistance work would appear to be the answer that is staring me in the face, but feeling particularly lazy right now I wonder if anyone has any thoughts on the matter.

Mix it up.

I never do cardio at the gym as a rule. I loves the weights too much, and get bored on the machines. But I've had to recently, during the autumm storms. As I havent been up for training outdoors.

To kill boredom I make circuits of say 4 CV exercises.

500m row
3km cycle
1km nordic skiing machine
2km run

Then work my stability muscles, alternating between stomach and back.

15 sit-ups
15 back raises
15 knee-ups
30 supermen on a swissball

Then do the CV again.
Then the stability.
repeat untill fecked.

Blast everything, as they're only short sets. Easily fits into 45mins.

Seeing how far you can run in 45 minutes would probably be an entertaining test. And one that gives you an element of competition as you can do the same next week and should see some marginal gains, works most of the body out. No idea if its particulaly efficient for loosing weight, works for me though.

I willing to bet for a given weight and fitness. Constant running at the maximum pace said person could maintain for 45mins. Would burn the most calaries.

My new gym opens at the end of this month and after getting under 14stone (and watching the opening couple of games at my club) I need more useable mass.

I plan to get there before work as often as possible, preferably everyday, for an hour. I plan to target different areas on different days (eg Mon - shoulders and back; Tue - chest and tris; Wed - biceps and lats etc etc) and go for big weights with more food/protein shakes for breakfast (as opposed to my current zero breakfast regime).

This may or may not work but we will see. First game back in November so will only really know if it has made a difference by then.

I also plan to alternate between running and cycling in (only 3 miles each way).

My new gym opens at the end of this month and after getting under 14stone (and watching the opening couple of games at my club) I need more useable mass.

I plan to get there before work as often as possible, preferably everyday, for an hour. I plan to target different areas on different days (eg Mon - shoulders and back; Tue - chest and tris; Wed - biceps and lats etc etc) and go for big weights with more food/protein shakes for breakfast (as opposed to my current zero breakfast regime).

This may or may not work but we will see. First game back in November so will only really know if it has made a difference by then.

I also plan to alternate between running and cycling in (only 3 miles each way).

Start each session with a short sharp shock exercise. To get the body in a panic. I start by lifting a barbell from the floor to my waist, then to my shoulders, and then press up.

Thats, AFAIK, the current fav rugby weights exercise with the RFU.

As above, fuel the session, and recover with whey protein + more fuel. I also take complex amino acids prior to training, and kreatin every morning.

Manged to get to a buff 86Kg, benching max 115Kg, before developing tennis elbow in both arms*.

(* may be a warning not to take my advice too seriously perhaps)

Nothing protects your ribs better than being a keebab bothering bloater though.

My new gym opens at the end of this month and after getting under 14stone (and watching the opening couple of games at my club) I need more useable mass.

I plan to get there before work as often as possible, preferably everyday, for an hour. I plan to target different areas on different days (eg Mon - shoulders and back; Tue - chest and tris; Wed - biceps and lats etc etc) and go for big weights with more food/protein shakes for breakfast (as opposed to my current zero breakfast regime).

This may or may not work but we will see. First game back in November so will only really know if it has made a difference by then.

I also plan to alternate between running and cycling in (only 3 miles each way).

Looks like we are moving to Southwark, so I might join you there.

I plan to get there before work as often as possible, preferably everyday, for an hour. I plan to target different areas on different days (eg Mon - shoulders and back; Tue - chest and tris; Wed - biceps and lats etc etc) and go for big weights with more food/protein shakes for breakfast (as opposed to my current zero breakfast regime).

Might want to throw some squats and deadlifts in there. Particularly if you are looking to gain mass.

I'm a big fan of compound lifts rather than isolating body parts. Squats, barbell presses, deadlifts - basically Rippetoe's Starting Strength workouts - are great for building strength and lean mass.

In addition to this Leangains is biased towards weight training.

From what I read, the system was designed around lifting 3 times a week for an hour - and for that reason it sucks. 3 hours of exercise a week!? Some of us do enjoy it. . .

Squats and deadlifts were going to be in my core, back and legs areas. Not isolating in the traditional sense I suppose but rather not worrying about doing whole body over each workout

Nothing protects your ribs better than being a keebab bothering bloater though.

Got one of my worst injuries through being a kebab bloating bother (ie unfit and just a mess). Ironically that was two detached ribs! not fun.