WEIGHT LOSS FOR IPSC/Bullseye

[HANDLOADER]

Sorry if this is not in the right section of the form but I have been caught with my hand in the cookie jar to many times and am setting with 225 pounds of treats on my 6 ft 2 frame. Any way I am getting ready for IPSC competion session at my range and possibley for camp perry pistol competions if the funds hold out right in 2009. My question is what should I include in my program. Right now I have 20 mins of running. 20 of weights and 30 of calistinixs. Along with 3 mins of the wight stick to steady my hold. But if you can help me add more to the program please leave a comment.

God Bless

Handloader

 

[Drgong]

cut out sodas and cut back calories in my experience the best way to loose weight...

 

[ieszu]

If you switch from sugared soda to diet soda with caffeine, you will cut calories (100 for 8 oz) and the caffeine will act as a hunger inhibitor. Also, switch to foods like celery and lettuce.. if you need more flavor try a brand called 'Walden Foods", all 0 calorie and it actually tastes like something

 

[esmith]

High protein to stop hunger worked for me. As did running every other night for the past 1.5 years. I had managed to drop 45 pounds.

If you lift more and build muscle your metabolism will be raised which helps you burn more calories at rest. This will make you gain weight at first which may be discouraging but just use that as an excuse.

 

[JoeSlomo]

Diet.

Most of your weight issue's are caused by what you eat.

The key to weight loss is BOTH diet AND exercise.

Don't be concerned as much about the weight as your body composition. Muscle weighs more than fat, and muscle gain can add weight which can be misleading if you are simply using a scale to monitor your progress.

 

[VegasOPM]

Do some "hands together" pushups- elbows out if you use Isoceles, elbows in if you shoot Weaver. Do a lot of grip work using the hand strengtheners with individual springs for every finger. Wrist curls, squat thrusts and wind sprints will round out your USPSA workouts nicely. If you use a weight stick statically, change the position by a few inches every 30 seconds or so (you want the gun to feel just as light when you are pointing right as less).


Oh yeah, and the hardest part..... eat less.

 

[Irwin]

Start increasing your runs, like everyone says eat less big breakfast, small lunch then for supper things like a backed tatties with baked beans and a little cheese. Also if you have a bike cycle a few times a week shouldnt take more than an hour a day to do 10miles on a slow day. Cut beer out of your diet drink things like whiskey or vodka instead if you want an alcholic drink. Theese are all things my recruiting sgt told me to do to loose enough weight for the army. Also if you are like alot of american I know stop going short distances by car walk it or bike it a 1 mile there and back to the shop is nothing and just stay positive and focus and if you really want to achive it then you will do it. Irwin

 

[cdrt]

I hate to hock one diet over another, but I've lost about 20 pounds on the South Beach diet and it reduced my cholesterol by over 30 points down to 197. The doctor is happy and so am I. I have a lot more energy and it shows in my recent Bullseye scores. Check it out.

 

[bdgackle]

I'm actually right about your height and weight.

My plan is to gain another 30 pounds or so, and then have my left leg amputated. That should put me right at my "ideal weight".

YMMV


On a more serious note, whatever else you do, make sure you are getting enough sleep. There are very solid connections between the stress caused by sleep deprivation and weight gain. Dieting and exercising, and then not sleeping enough, might well constitute shooting yourself in the (remaining) foot.

 

[Eric F]

In addition to everything else, I would do something along the lines of shote shuttle runs with a few push ups at stoping points. Remember the stages for ipsic have short runs with squating going prone and in general flexibility movements like leaning around cornres and such.

 

[5ptdeerhunter]

The key to weight loss is actually very simple. Burn more calories then you take in. The hard part is sticking to it. I decided last a year and half ago to lose weight. I just started eating smaller meals and eating every 3 hours or so. When I say small I mean about 1/3 of what I was eating at a sitting. It took me about 2 weeks to not feel hungry after just eating, but after that I was fine. I went from eating about 2500 calories a day to around 1600. It was a very drastic change and I dropped about 20lbs in the first month. Since then I have dropped a grand total of about 40lbs. The only exercise I really did was riding my bike, about 8 miles every other day. As of right now my meal size is close to what it was before, but my weight hasn't really gone up. I do weight training now and I still ride my bike occasionally.

You just have to remember that even though you are exercising that doesn't mean you can eat more calories, because you burned some. It is about balancing eating and burning. Writing down what you eat and keeping track of calories is probably the best way to do it. Make a guess at what you eat in a day, then write down what you actually did it. I would say you would be off by about 400 or so on your guess. Those 400 really add up.

 

[jason10mm]

Dieting is easy. Look at the package. If "corn syrup" or the even more evil "high fructose corn syrup" is listed ANYWHERE, put it back. This one criteria alone will eliminate almost any food that will inhibit weight loss (except ALCOHOL, gotta cut that out too!!!!!!).

Means you will be eating lots of meat, veggies, fresh fruit, and "good carb" breads and pastas.

I like some 100% whey protein shakes as "second breakfast" and an afternoon snack. The protein is impossible to convert to fat, it helps with any muscle growth your exercise regimen is providing, and best of all, it lets you eat something that will both make your stomach stop growling and your brain feel "full". It is a lot easier to lose weighty and stict to a diet if you are eating frequent small, healthy meals rather than trying to pseudofast and then binge eat.

 

[Happiness Is A Warm Gun]

The key to weight loss is BOTH diet AND exercise.

Bingo.

Looks like you have a good exercise regimen going. Anything that boosts your caloric burn is a good starting point. ANYTHING.

If you are burning an extra 400-500 calories a day that is great but if you take in 400-500 calories a day then you double the results w/ no extra work.

Start w/ the easy stuff:
1) Soda. Pure dead calories. Plus bottle are bigger now 20oz can has 2.5 servings @ 120 calories each = almost 300 calories. If you drink a lot of soda cutting 2 bottles a day would save you 3000 calories a week.

2)Sugary junk food. Try something else like smoothies or nuts or popcorn (100 calorie "smart pop" bags) or carrots w/ ranch dip (low fat).

It doesn't take much.
1) Enough exercise to burn an extra couple hundred calories
2) Slightly less caloric intake (don't try to starve yourself or drop an entire meal)
3) Keep up the exercise and your metabolism will pick up. You also will continue to burn calories for short while (30-60 min) after stopping arobic exercise. Large # of small workouts gets your more bonus burn than 1 large workout.

 

[damien]

if you need more flavor try a brand called 'Walden Foods", all 0 calorie and it actually tastes like something

Zero calorie "peanut butter" and "mayonnaise":

http://www.waldenfarms.com/peanutbutter.htm
http://www.waldenfarms.com/mayo.htm

No explanation anywhere on the site how they pull it off. No ingredient list.

My BS detector is going off *loud*. How can this be possible?

edit:

OK, found some more info. The peanut butter is not going over well at this site, but most people like the other products:

http://www.thelowcarbgrocery.com/catalog/product_info.php?products_id=1736

There is an ingredient list here.

Someone call me when they invent a diet single-malt Scotch.