Hi guys,

 

So to cut a long story short, over the past 3 years, I've gone from being 16 stone (around 220lbs), training in Muay Thai, working out every other day with KBs etc, to being close to 23 stone (320lbs) and none of the above.

Some of this was due to a bad ankle fracture that took a long time to clean up and a long move to the UK which got me right out of any good habits eating wise, etc.

Excuses aside, it's high time I got back into this, but I need to ask... how?

I still have my (12 and 16kg) kettlebells, some old dumbbells, and a Krav Maga membership. But I want to check what do you guys think is the best way to get back on the horse? I'm exceptionally unfit these days, so don't want to do damage from not easing into it.

Suggestions please?

 

C

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I find that the people who are most in danger of putting on massive amounts of weight are those who previously were very active. In high school, I was on sports teams year-round. When I went to college I joined the Judo team and that kept me in shape. After college, I ballooned up by 40 lbs. because I continued to eat like I was active but spent most of my day strolling around a classroom then vegetating on the couch after work.

The point being that you should probably look at your food intake first. Get the carbs and calories down and start light on the exercise. At a high weight anything in water is good... Also, never underestimate the effect of a daily stroll around the neighborhood.

Start a strength training program with light weights and gradually increase over time.

Starting Strength

Carb Backloading (http://www.athlete.io)

I Agree with the eating, but sometimes that alone is not enough. However, it is a great start. Past that you might want to focus on works outs designed to burn fat vs gain muscle. I'm returning to being an avid cyclist, and I know there are TONS of positive stories of people losing weight on a bike. While it may not seem manly, they are great forms of transportation, good work out, you'll see some cool sights, and meet some neat people. Its also, and very importantly, low impact so you are probably not going to injure yourself by riding too much, etc.

Past that, I've found that when I was younger it was easier to go out and do things, now my tv and iPad get way too much attention. So I have a schedule of nights where I work out, and others that I relax. I think it is important to have a schedule and make sure you stick to it. 

good luck!

Extended steady state cardio kills muscle.

Low calorie dieting kills muscle.

Low fat dieting kills muscle.

Low calorie low fat dieting with extended steady state cardio kills lots and lots of muscle.

My post above, though brief, points to a solution that will allow the OP to build muscle, burn fat, and be generally physically prepared to engage in whatever martial art he pleases.

"Gaining muscle or burning fat is more a difference of how much and what you're eating" - True if you're lifting heavy.  Not true if you're doing excessive steady state cardio, Insanity, P90X, Crossfit, etc.

"...It's important to keep lifting heavy while cutting weight in order to minimize [losing muscle]" - 100% absolutely true.

OP - combine a ketogenic diet with specifically timed insulin spikes using high GI carbs (as outlined in the Carb Backloading book and the Carb Nite Solution, found at http://athlete.io) with a progressive overload barbell based strength training program (such as Starting Strength, http://www.startingstrength.com, or using the Shockwave Protocol http://athlete.io that accompanies CBL and CNS) will get you where you want to be. 

HIIT will do you good.  Extended steady state will kill the muscle.  Keep in mind that ultramarathoners already have minimal muscle mass, so losing any of it would be really hard, and they're not trying to gain any.

http://athlete.io/4752/anabolic-cardio/

http://athlete.io/5343/why-women-should-not-run/

http://athlete.io/4739/eat-fat-burn-fat/

Hey C,

Since February I've been able to drop about 40 lbs via a combination of diet change and exercise. I generally have 2 hardboiled eggs for breakfast, an Atkins shake for lunch and dinner is meat with salad and lots of veggies. I cut out the bread, desserts obviously, and other high-carb, high-glycemic foods. With the time saved at lunch I went for a 1/2 hour walk (about 1.25 miles). For the past 4 weeks I've added a 20-minute walk before and after work by skipping the subway after the train gets me to Boston, so I'm walking about 3 miles.

So I have to agree with the other men here...change the diet and start exercising. There was a great post a while ago about push-ups, and while I'm still no good at it, there were some good ideas about working up to it which I've been using as well.

Good luck.

Good job!

As you progress, consider making a weekly 6-8 hour window to use high GI carbs to awaken your metabolic functions.  4-10 PM works best (must end close to bed time).  Jess Levens above mentions that a keto diet is not a long term solution.  People think that because over time your metabolism slows (as with any caloric deficit diet) to adjust (the body doesn't like change, it wants to keep what it has).  But it can be a long term solution if properly supplemented by timed insulin responses.

Google "Carb Nite Solution."  It was designed for the general population.

Can you get the NIH to pay for a few sessions with a nutritionist? And ask your GP how he recommends you lose weight.

In the States, you can well on the right track with a few sessions with a personal trainer for under $200.

As you can see there are many opinions on what to do. Do this to gain muscle and lose fat...no no no that will burn more muscle than fat etc etc etc. I have quite a bit of training when it comes to health and fitness nearly completing a masters in physical therapy and a batchlors in kinesiology. From my education and personal weight loss I think finding a combination of what you enjoy and can reasonably handle day to day for your life is key. If that being long distance running, cross fit etc. it doesn't really matter as long as you stay consistent and try to add in progression until your at a point your happy with. I think experimenting is fine. Take your time and don't be too hard on yourself.

In terms of diet, I'd just focus on cutting out (or cutting down on) obvious garbage food such as most condiments (butter, mayo etc), chips, pop (sugar and diet pops if you can). Cut back on alcohol and try to drink in moderation when you do drink. Focus on eating more vegetables and lean meats. A diet log is useful because it can help to teach you what has high calories and what may be your own personal weaknesses (can be healthy weakness foods such as dried fruit or nuts for example. Don't get dragged into this or that diet unless you want to do it for motivation or fun. Most of them are BS and none of them are good for everyone.

The number one rule with physical activity is that we are all different and we all respond uniquely to food and exercise. Our muscle structure is unique, our biomechanics are unique and one key is that our psychology and personalities are unique. One perfect example is that some people thrive when cutting out all junk food. I am such an example of this. Now this works very well for me and I find it much easier to eat healthy when I follow this. Other people can not have a diet like this. I have worked with many people that doing this always leads to long term failure. These people will keep trying to repeat this and fail over and over. Only until they allow themselves the foods they crave in moderation are they able to have long term success. What I am trying to say here is to have success you will need to take time to learn what works for you and your body. Have fun with it :)

Keep it real, and good luck!

- Mark L

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