"BONKING CRISIS" The Sun Newspaper

[roryman]

your were talking to one.Anyway try this,

Before breakfast on an empty stomach do cardio,it doesnt matter what kind.swimming ,running ,threadmill,doesnt matter.

Cut the carbs.Have your carbs in the morning and have less carbs as the day goes on.No carbs after nine at night.Use protein sources from fish ,chicken, lean meats etc.

No alchohol,fizzy drinks,use water or skimmed milk.

have a cheat meal (i said meal not day) once a week.

on your training (gym) days ise more carbs,on your non training days cut the carbs down to a bare minimum.

Remember how you put the weight on?Eating crap,sitting around and being lazy.To take it off do the opposite,move more and eat less.

Try this,

First thing every morning do the cardio about three quarters of an hour in the pool, a jog /walk or something that gets your heart rate up.In the evenings go for a walk (a walk not high impact cardio this time).

Three days per wekk hit the gym and do the following,

Squats 3 x 10
Lunges 3 x 10
Leg curls 3 x 10
Flat dumbell presses 3 x 10
pulldowns 3 x 10
tricep kickbacks 3 x 10
curls 3 x 10
Abdominals 3 x 10

Do them slow and dont worry about the weight.Ask one of the so called experts to show you how to do them if your not sure.

(some gyms have thigh and tummy toners so im not sure what the gym has)

(if your back gets sore from sit ups dont do them.Dont ask me why because i havnt enoguh time left in my life to explain but just take my word for it, do the abs standing if this is the case)

I reckon about 6 to 8 weeks should do the trick.I put on half a stone since we spoke and its all on the top.Putting on or taking off weight is simple,it just comes down to wnating it bad enough and working your arse off.

All in the mind Sexy,
Westside.

Errrrrrr, doesnt sex burn quite a few calories???!!!

[sexy naomi]

Errrrrrr, doesnt sex burn quite a few calories???!!!

It does but I have noticed it gives me a big appetite after cumming, & cumming & cumming & cumming......cumming again & again & again.... ad infunum for ever & ever....Therefore I am a hungry ravenous little lady.

You Irish guys know how to make a lady cum........ twice...& more & make me lose control of my appetite. You seem to have a natural talent for pressing or licking the right buttons or areas & I seem to have a Natural talent to cum along & be swept away with you in the heat of passion

[westside]

Errrrrrr, doesnt sex burn quite a few calories???!!!

but its not very aerobic or anaerobic by nature.What your saying is true but its like saying a fright would burn calories too.Frighten the shit of ourselves and we will all be thin

The most effective and proven way to loose weight is called carb cycling.Basically all it means is that on high activity days you take in more carbs and on those low activity days less carbs.Look at it this way.If you look at anyone who has put on weight youll see two very distinct attributes.One is lots of carbs espeicailly during low activity times such as night or weekends and youll see inactivity.And im sorry but i dont do excuses.Getting older,having kids,family,job,solcialising etc are only all excuses.If you want something bad enough you make the time and following through otherwise why waste your time?Maintaince is simple once you done it.

I saw Sexy and she is well toned.She has nothing to worry about.She is in good shape and a fine healthy girl.She will loose the little bit of weight easily if she wants too.I dont thinks its 8 kilos but 8 ibs would be more like it because she is around 5-2 or so ,so i doubt its 8 kilos (a stone or so).With the right training like i outlined not only will she end up knocking it off but getting into even better shape.

A sweet girl too,
Westside.

[westside]

It does but I have noticed it gives me a big appetite after cumming, & cumming & cumming & cumming......cumming again & again & again.... ad infunum for ever & ever....Therefore I am a hungry ravenous little lady.

You Irish guys know how to make a lady cum........ twice...& more & make me lose control of my appetite. You seem to have a natural talent for pressing or licking the right buttons or areas & I seem to have a Natural talent to cum along & be swept away with you in the heat of passion

Look at Ron Jeremy.

Enough said,
Westside.

[roryman]

Look at Ron Jeremy.

Enough said,
Westside.

LOL, now that my friends is funny!

I might just try this carbs thing (got to find out what they are first though lol)

Been swimming for an hour 3 x a week, salads for lunch etc
and I am getting a flatter tum, as well as bigger upper body definition, although its slow, i am sure i could be more disciplined
but boy I am hungry when I get out of the pool!

[sexy naomi]

LOL, now that my friends is funny!

I might just try this carbs thing (got to find out what they are first though lol)

Been swimming for an hour 3 x a week, salads for lunch etc
and I am getting a flatter tum, as well as bigger upper body definition, although its slow, i am sure i could be more disciplined
but boy I am hungry when I get out of the pool!

I am telling you guys I have a big appetite for life

[rimmerguy]

Hey naomi , west is on the right track with that mini progamme for your training . But in order for you to maximise any possible weight reduction , you need to do plenty of cardiovascular exercise at the correct heart rate for a min of 30 mins 4 to five times per week for several weeks and also watch your diet . Heart rate is extremely important . The way to find out your max heart rate is to subtract your age from 220 , so in your case this equals 195 beats per min . Now for weight loss you should workout at 65% of your max hr of 195 which is roughly 125 to 135 beats per min for no shorter than 30 mins . (For those seeking cardio fitness you should train at 80% max heart rate instead)

Now suppose you are on the treadmill or cross-trainer for 45mins and the computer tells you that you have burned 600 calories . Your metabolism will for the next 2-3hrs , keep burning up calories at a faster rate than normal . Taking the 600 calories burned in that session , the hour after you finish your metabolism will burn roughly 3to350 calories more than normal and the next hour roughly 150-200 more than normal , and 3hrs after you've trained it will be back to normal . All in , that 45mins in the gym equates to in and around 1000 calories burned from exercising !

The recommended total calories for women is 2000 per day , combine a good diet with cardio and gym work week after week and you will see vast improvements (not that you need improving !) in areas you deem need help ! I could do a quarterpoundher here and write and write but i wont , hope i've helped a little . One last thing , smaller meals more frequent help speed up your metabolism !!!!

Ps , i've gotten down to 5% bodyfat several times so i know what i'm talkin about

[westside]

LOL, now that my friends is funny!

I might just try this carbs thing (got to find out what they are first though lol)

Been swimming for an hour 3 x a week, salads for lunch etc
and I am getting a flatter tum, as well as bigger upper body definition, although its slow, i am sure i could be more disciplined
but boy I am hungry when I get out of the pool!

trying to keep it simple, you have simple carbs and complex carbs.

Simple carbs are those lovely testy things that most ppl love and do alot of the damage,cakes,biscuits,some fruits,crisps, you name it.Genaeraly junk with a few exceptions.

Complex carbs are the good ones,rice,yams,bananas,potatoes etc

Some ppl say "hey im eating good" but not losing weight.This is because of two things.number one they are forgetting that most foods have acarb content.milk has carbs,yoghart has carbs.They are taking in a lot more carbs than they need.The second part where ppl screw up is a bit more scinetific.Complex carbs are taking up by the muscles and stored in the form of glycogen.This is good to a point.The point being that excess glycogen is stored as bloat.

The whole theory behind carb cycling is this.Carbs increase the secretion of insulin which is the most anabolic (thats growth) hormone in the bdoy but an dthis is the big but it is also the most fat producing hormone.So high carbs = high insulin= high fat.
Low carbs = low insulin = low fat = low energy levels too = fuck all gains in any shape or form.This is where the calories in vs calories out can fail.It also depends on the type of calories.

So like i said on trainign days high carbs mod protein
on non training days high protein low carbs.

The ammount of carbs and protein needed depends on the individual.Generally if a person is prone to gaining fat easily then they will need lower carbs and of course the opposite is true if the person doesnt gain fat too easy.

Do a google serch for high carb ,low carb foods.This is a tech used by bodybuilders but will work for the general population.It is by far the most effective way of keeping your tone while losing bodyfat.

Failing that a good fart,
Westside.


PS the aceptable ammount of weight loss per week is about two pounds.Anymore than that is too much and burnign good weight off too.

[westside]

Hey naomi , west is on the right track with that mini progamme for your training . But in order for you to maximise any possible weight reduction , you need to do plenty of cardiovascular exercise at the correct heart rate for a min of 30 mins 4 to five times per week for several weeks and also watch your diet . Heart rate is extremely important . The way to find out your max heart rate is to subtract your age from 220 , so in your case this equals 195 beats per min . Now for weight loss you should workout at 65% of your max hr of 195 which is roughly 125 to 135 beats per min for no shorter than 30 mins . (For those seeking cardio fitness you should train at 80% max heart rate instead)

Now suppose you are on the treadmill or cross-trainer for 45mins and the computer tells you that you have burned 600 calories . Your metabolism will for the next 2-3hrs , keep burning up calories at a faster rate than normal . Taking the 600 calories burned in that session , the hour after you finish your metabolism will burn roughly 3to350 calories more than normal and the next hour roughly 150-200 more than normal , and 3hrs after you've trained it will be back to normal . All in , that 45mins in the gym equates to in and around 1000 calories burned from exercising !

The recommended total calories for women is 2000 per day , combine a good diet with cardio and gym work week after week and you will see vast improvements (not that you need improving !) in areas you deem need help ! I could do a quarterpoundher here and write and write but i wont , hope i've helped a little . One last thing , smaller meals more frequent help speed up your metabolism !!!!

Ps , i've gotten down to 5% bodyfat several times so i know what i'm talkin about

Sexy doesnt need to get that scientific at all.She hasnt much to loose.I reckon Sexys prob is just working out regularly again and laying off the junk.Your right about the smaller meals but again the content of them is important and at the right times.

Now another beer,
Westside

[Alec Horan]

THE SUN, Friday, October 3, 2008
Call girls offer cut-price vice

One girl dubbing herself "sexy naomi" has halved her price to 200 euro for an hour of sex.
The blonde 25-year old, who describes herself as having a "magnetic personality", posted a message on the board saying "1 HOUR 200 euros- only till Recession finished".

Punters on the website were particulary interested in Naomi´s deal. One man named Feargal wrote: "This is the best offer I have seen"

well done feargal !

7 posts before the newspapers are quoting him.

if it was the Guardian no doubt QPH would have got preference