Bullseye wrote:You’ve asked for it now…
I’m in my 40s, my BMI is at the very top of normal and I’m carrying a bit of flab around the waist I’d like rid of. I’d also like to build up a bit in strength all over particularly in the core and upper body. I play tag rugby twice a week in the summer (Mon & Wed) and swim on the Tues to get rid of the stiffness. What can I do to get the flab off and build strength?
As someone mentioned earlier, losing fat is largely down to diet (though exercise is obviously of benefit as well). Calculating your energy expenditure and then applying a modest calorie deficit is the simplest way to go about losing fat.
To calculate BMR (basal metabolic rate - the amount of energy you would use in a day at rest):
For men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
To work out how many calories you require for your activity level, apply the Harris Benedict Formula:
Sedentary (little or no exercise) : BMR x 1.2
Lightly active (light exercise/sports 1-3 days/week) : BMR x 1.375
Moderatetely active (moderate exercise/sports 3-5 days/week) : BMR x 1.55
Very active (hard exercise/sports 6-7 days a week) : BMR x 1.725
Extra active (very hard exercise/sports & physical job or 2x training) : BMR x 1.9
So if, for example, your BMR was 1750 and you did little to no exercise, you'd need 2100 calories per day to maintain your current weight. To lose weight safely and sustainably, you'd need to apply a calorie deficit of no more than 500 calories per day between diet and exercise combined. So if you start expending 500 calories more a day by exercising, you should keep your calories at 2100 (for the example above). If you're using 250 calories more a day in exercise, drop the calories you eat by 250. Applying too great a calorie deficit will result in losing fat free mass as well as fat, which is obviously undesirable.
It goes without saying that these figures are only a guide, and actual calories required may vary from individual to individual. Monitoring your weight and percentage body fat on a regular basis will help you to make sure you're not losing too much weight too quickly and that you're not losing muscle instead of fat. Incidentally, don't worry too much about losing weight. If your BMI is normal and you put on a bit of muscle whilst losing a bit of fat, your weight might not change very much. Rely more on bodyfat %, as it's a far more useful indicator for someone with your fitness goals.
It's important to realise that the quality of the food you eat is important, as well. For carbs use mainly low GI, unrefined sources (eg. wholegrain rice, pasta, bread as opposed to white equivalents and/or sugary snacks). Protein should be from good quality, lean sources (eg. skinless chicken breast, tuna, whey, rather than sausages, burgers and the like). Do not neglect to eat fats, just ensure that they're the right sort of fats (not trans or hydrogenated) and that you don't overdo them. As a rough guide, you should aim for 40% of your
calories protein, 30% carbs and 30% fats (or 40-40-20, if you prefer). I underlined calories because protein and carbs have fewer calories per gram (4) than fats (9). Get plenty of vegetables in there and follow the above guidelines for number of calories, and you won't go far wrong. Eating a greater number of smaller meals can also be of benefit, rather than sticking to the 'three square meals a day' mantra.
To build strength, as I said in my original post, compound (using more than one joint) free weight exercises are best. Examples of compound exercises are squats, dead lifts, bench presses, chin ups and shoulder presses. Whilst free weight exercises are the most effective, they are also the most difficult to master. Technique is everything - particularly when it comes to adding a bit of weight onto the bar. Take the time to get some proper instruction from a qualified individual (not Big Dave down at the gym), and build up slowly. I have lost count of the number of people I have seen over the years using poor form and more weight than they can safely handle. Not only are these people getting a less effective workout, they're risking serious injury. To begin with, use lower weights and perform 12-15 slow, controlled reps per set. As you become more adept and your nervous system starts to adapt, you can begin to drop the reps and add weight. If you can afford it, even a few sessions with a personal trainer is a worthwhile investment. A good one should be able to teach you safe techniques for a range of suitable exercises, and give you some advice on cycling (changing your workout to ensure continued progress).
Bullseye wrote:I’m trying to cut the booze out during the week
Cutting out booze is one of the single biggest favours you can do yourself. Alcohol contains 11 calories per gram, and is of no nutritional value whatsoever. That's not to say you shouldn't have a drink if you enjoy one, but just be mindful of how much you're having, and of the effect it is likely to have on your training goals.
Bullseye wrote:but end up eating heaps since I run out of energy very quick even on days I’m doing nowt.
Eating lower GI carbs might help with this, as they tend to release energy slower than high GI sources. Also eating more meals (of fewer calories) can help, as it's never a long time between meals.
Bullseye wrote:I’d also like to be able to do a 10k at a decent time but live in an area covered in massive steep hills so running is hard work.
Sadly, I'm unable to affect the Earth's geological processes, so there's not a lot I can say here, other than drive somewhere flat(ish) to run, or use a treadmill.
I hope that's what you were looking for. Apologies if it's a little long-winded.
