Finally going to get back into shape!

Fuengi

Lestratcaster said:

Fuengi said:

Lestratcaster said:

After a decade of not going to a gym and sustaining a bad achilles injury in 2012, I've finally taken the step to get back into shape by joining a local gym.

My main goal is to lose at least 2 stone and lose a lot of chest/belly fat. I've really put on a few since not being to play football since the injury.


Diet wise I eat pretty healthy, mainly chicken and fish with alot of vegetables. I eat a lot of fruit throughout the day (7 I think), rarely have anything high in sugar and seldom drink alcohol.

Any other tips and advice most appreciated.

Fruit is high in sugar! An apple is around 10% sugar by weight, that's the same as a can of coke and bananas are twice that. 

I lost two stones after Achilles tendon surgery but exercise is only a small part of that. It's my diet and nutrition that keeps my weight down and allows me to exercise. 

I'd really advise you to try some Yoga to improve strength and flexibility along with your exercise. 

Its the good sugars though isn't it?

Haven't thought about yoga before, I think there may be some classes on at the local gym.

Good sugar?? The body doesn't care if the sugar come from apples, sweets, bread or doughnuts, it just processes it - burn it for fuel or store it if you eat too much to burn.

Yoga is incredible for strength and flexibility. Try it for a week and you'll see what I mean. 

Fuengi

munckee said:

Dominic said:

I don't know much about gym/training but I have lost 2.5 stone in the last 4 months by walking every day and most importantly removing all bread ,potato, biscuit,pasta and cheese from my diet.

If I had no bread, potatoes, pasta or cheese I would cry out quite a lot of weight...

@fuengi yoga is the way forwards, I've done a few yoga youtubes at home just need to get into a habit of some basic yoga each day to preserve the little flexibility I have left.

That's the way I go, ten minutes a day is great and maybe a couple 20 - 30 minute sessions if I can. It's unlike any other form of exercise I've ever done. 

Mark1960

Hi Mate - Goosd luck on the excercise routine. I don't know how old you are or what you current level of fitness is but i would strongly recomend you take it very steady initially, perhaps 1 gym session per week and 2 brisk walking sessions (preferably up a hill), then after a couple of weeks if you feel OK an another gym session. If you start lifting weights even moderately, you are likely to be a little stiff and sore for a couple of days afterwards for the first few weeks so don't push it too hard initially. Remember you don't have to shift the 2 stone in 2 weeks!

LastMantra

Fuengi said:

Good sugar?? The body doesn't care if the sugar come from apples, sweets, bread or doughnuts, it just processes it - burn it for fuel or store it if you eat too much to burn.

That's what I would have thought, but there does actually seem to be more to it than that.

Lestratcaster

Mark1960 said:

Hi Mate - Goosd luck on the excercise routine. I don't know how old you are or what you current level of fitness is but i would strongly recomend you take it very steady initially, perhaps 1 gym session per week and 2 brisk walking sessions (preferably up a hill), then after a couple of weeks if you feel OK an another gym session. If you start lifting weights even moderately, you are likely to be a little stiff and sore for a couple of days afterwards for the first few weeks so don't push it too hard initially. Remember you don't have to shift the 2 stone in 2 weeks!

Hi Mark, thanks, I'm in my 30's which I don't like to admit! My fitness has waned and dropped since the achilles injury in 2012. Haven't played any sport since then. The trainer said I lasted a lot longer than most inductees today so I probably aren't as unfit as I thought I was. Legs feel ok but we will see tomorrow morning haha.

I plan to go again this week maybe after 2 days rest and see how I feel. I'm back next Monday for another session with the trainer.

And yes I'm aware I won't be shifting any stone within a short time scale. Haha.

Lestratcaster

Fuengi said:

Lestratcaster said:

Fuengi said:

Lestratcaster said:

After a decade of not going to a gym and sustaining a bad achilles injury in 2012, I've finally taken the step to get back into shape by joining a local gym.

My main goal is to lose at least 2 stone and lose a lot of chest/belly fat. I've really put on a few since not being to play football since the injury.


Diet wise I eat pretty healthy, mainly chicken and fish with alot of vegetables. I eat a lot of fruit throughout the day (7 I think), rarely have anything high in sugar and seldom drink alcohol.

Any other tips and advice most appreciated.

Fruit is high in sugar! An apple is around 10% sugar by weight, that's the same as a can of coke and bananas are twice that. 

I lost two stones after Achilles tendon surgery but exercise is only a small part of that. It's my diet and nutrition that keeps my weight down and allows me to exercise. 

I'd really advise you to try some Yoga to improve strength and flexibility along with your exercise. 

Its the good sugars though isn't it?

Haven't thought about yoga before, I think there may be some classes on at the local gym.

Good sugar?? The body doesn't care if the sugar come from apples, sweets, bread or doughnuts, it just processes it - burn it for fuel or store it if you eat too much to burn.

Yoga is incredible for strength and flexibility. Try it for a week and you'll see what I mean. 

Like from a different source? A mate told me something about it I must not have understood it properly. I have cut out fizzy drinks, chocolate and drinking which should help.

Fuengi

LastMantra said:

Fuengi said:

Good sugar?? The body doesn't care if the sugar come from apples, sweets, bread or doughnuts, it just processes it - burn it for fuel or store it if you eat too much to burn.

That's what I would have thought, but there does actually seem to be more to it than that.

In the respect that that fruits might offer more nutrition than say, a bagel, yes. Bananas might provide good potassium and magnesium and the sugar load is slowed by digestion of the fiber, but the load is still the load and it needs using or storing. 

LastMantra

Fuengi said:

In the respect that that fruits might offer more nutrition than say, a bagel, yes. Bananas might provide good potassium and magnesium and the sugar load is slowed by digestion of the fiber, but the load is still the load and it needs using or storing. 

Yeah, something like that. The way it is prossessed.  I'm no expert but I looked it up and you do hear people talking about "good" and "bad" sugars. 
Obviously too much of anything isn't good. 

BigMonka

Fuengi said:

munckee said:

Dominic said:

I don't know much about gym/training but I have lost 2.5 stone in the last 4 months by walking every day and most importantly removing all bread ,potato, biscuit,pasta and cheese from my diet.

If I had no bread, potatoes, pasta or cheese I would cry out quite a lot of weight...

@fuengi yoga is the way forwards, I've done a few yoga youtubes at home just need to get into a habit of some basic yoga each day to preserve the little flexibility I have left.

That's the way I go, ten minutes a day is great and maybe a couple 20 - 30 minute sessions if I can. It's unlike any other form of exercise I've ever done. 

@Fuengi have you got any links/pointers for a good 10min yoga routine? I wouldn't know where to start!

Fuengi

BigMonka said:

Fuengi said:

munckee said:

Dominic said:

I don't know much about gym/training but I have lost 2.5 stone in the last 4 months by walking every day and most importantly removing all bread ,potato, biscuit,pasta and cheese from my diet.

If I had no bread, potatoes, pasta or cheese I would cry out quite a lot of weight...

@fuengi yoga is the way forwards, I've done a few yoga youtubes at home just need to get into a habit of some basic yoga each day to preserve the little flexibility I have left.

That's the way I go, ten minutes a day is great and maybe a couple 20 - 30 minute sessions if I can. It's unlike any other form of exercise I've ever done. 

@Fuengi have you got any links/pointers for a good 10min yoga routine? I wouldn't know where to start!

The only one I have ever used is Sebastian Brosche's Yoga for BJJ. If you sign up you can do a 14 day trial for free and run through the start up course to see if you like it. 

Fuengi

Dominic said:

I don't know much about gym/training but I have lost 2.5 stone in the last 4 months by walking every day and most importantly removing all bread ,potato, biscuit,pasta and cheese from my diet.

It's like magic isn't it? 

I eat a ton of cheese still, but cut out all the heavy carbs. 

Walking is great for the mind and body, but I really believe you can't exercise your way out of a bad diet. 

McSwaggerty

Don't waste your time with fad diets or complex exercise routines.
If you are serious about wanting to lose weight it's really simple. 
Stop eating shite and get out for a walk. 
Guaranteed to work everytime. 

edbolivar

I started the year 130kg now down to 105.6 today. That is almost 4 stone in 9 months.
not really starved myself and didn’t start my diet until mid March when I saw this
https://youtu.be/qVKlO6-1BWY
The doctor being interviewed is a longevity specialist, and a well respected one at that.
From there i watched hours hours and hours of lectures, interviews and did a lot of research.

I ended up giving up nearly all carbs and sugar, that includes fruit etc.
however, whilst being moderate I haven’t given up booze (beer yes, but wine no).

This type of diet is referred to as Keto and has found a lot of success with those who suffer from type 2 diabetes as well.

health wise, feeling totally different to a year ago, bags of energy for the kids and back to playing proper sport.

got another 5 kg to go before the wife’s 40th in December which was my initial target, but I can’t see myself going back to the old ways, as all the food I thought I would miss, I simply don’t.

carbs and fruit were always my weakness not the obvious culprits but there you go

Snap

munckee said:

Snap said:

Welcome back to the gym my man.

You want to lose fat quickly, the best way to do it is full body exercises. Multiple muscle groups, and big muscles (arse, back, legs, chest).

Forget cardio, this sort of stuff is much more time efficient:

https://www.menshealth.com/uk/workouts/a28888220/hotel-dumbbell-workout/

https://www.menshealth.com/uk/workouts/a28133510/holiday-workouts/

Regardless of what you do in the gym, about 80% of weight loss effect comes from your diet. If you don't sort that out, you will see very little benefit, no matter what you do in the gym.

On workouts - honestly, over the last 35 years I have regularly gone to the gym and tried most things over the years, from endurance to muscle mass building, to lean burning, you name it. The most effective and rapid results fat burning stuff I've done is a 3 times a week 30 minute set of full body exercises. Rips fat right off.

One thing I'd say above all - drop the cardio stuff, a waste of time.

My current regime is 3 x 40 mins sessions of circuits with dumbells, and 2 sessions a week of boxing (12 rounds on the bag mostly). Body fat nice and low, and constant.

Mens Health is a great place to get some good exercise plans, just search fat loss or similar on their website. Their twitter feed is good for stuff too.

I'd aim to start with maybe 2 sessions a week, and take your time. Then up it to 3, then see how you go. You don't need to spend every hour in the gym to get results, seriously.

Wouldn't 12 rounds of punching a bag constitute a fairly significant cardio exercise?

No, its actually HIIT. Cardio is generally steady continual exercise. Boxing is bursts of high intensity exercise, with a 30 second rest between rounds. Very different. I was a runner for years, but once I started boxing, I noticed significant changes in body fat.

The key to it is intermittency - a bout of high intensity high heart rate stuff, then short rest, then repeat. Much more effective for fat burning.

Circuits achieve the same thing.

A circuit could be a series of 5 one minute exercises, like burpees, squats, kettle bell stuff, with a 30 second rest between sets, then a one minute rest at the end of the 5 set. Then repeat this at least three times. 6 times max (well hard!). This sort of thing is miles more effective in terms of fat burning than an equivalent time of cardio (eg running, cross training, rowing etc). With cardio, it's very hard to get to the level of burn for long enough. So, you end up at a steady rate that trickle burns.

The other benefit of HIIT (circuits etc) is that your metabolic rate stays high for a good while after your session, so you keep burning.

On diets - keto, paleo, etc etc - all academic if you find it difficult to maintain. We are omnivores, we can eat anything. The key is simple - just eat healthily and in reasonable portions. The worst thing to do is to go without meals. You need to keep your metabolism ticking over at a good rate. So, mid morning and mid afternoon snacks are good - handful of nuts, seeds, bit of fruit. Try and eat more fresh food, plenty of veg and water. Fat is also fine. There is a lot of evidence to show that eating fat increases your fat burning - it sort of primes your system.

Good sugars/bad sugars - a load of rubbish, as has been said. What you want to avoid is refined sugar, like biscuits and cake.

Essentially its common sense when it comes to food. The challenge is in actually doing it.

Snap

Lestratcaster said:

 

Thanks mate, I know I will have to add in the full body stuff (weights) today was just about starting it off and getting used to the equipment, etc. etc. The 2 mile walk there and back can act as the cardio in a way, 20 minutes there and back.

Diet wise I'm cutting out cheese, bread and pasta, today I had grilled chicken breast with a lot of vegetables. Planning to do 2 x sessions a week (have booked with a trainer and seeing him once a week) and then will try to up it to 3.

Sound. Probably the biggest challenge is maintaining motivation. On the days when you just cannot be arsed! When you grit your teeth and go, you do feel like you've achieved something. The other thing to do is set yourself realistic goals. That might be simply to actually go to the gym twice in a week. Never mind what you do there, just getting there! Same goes for weight loss, set achievable targets, a couple of pounds at first. It will take a while, but once you get into it, it picks up.

And....don't crucify yourself for falling off the plan. Life should be enjoyable, not punishing.

Try to mix up your exercise sets too so you don't get bored. Also it's good for the body too, so it doesn't get used to stuff/

Finally - weights. One of the big gaffes we blokes make is lifting too big a weight and having crap technique. It's absolutely not about how much weight you can shift, it's all about the quality of the movement. You are not a weightlifter, you are a body conditioner. Gym staff will help you with that, jus ask em.

Some of the most effective exercises involve no weights at all, but focus on balance and engagement of lots of muscles. Surprisingly exhausting. There's one called the Superman Plank. Have a do at that, a reet killer, but dead good for the belly.

Fuengi

I think I come at it diet first. I don't think exercise is the answer in itself because for most people it is not sustainable.

I do Brazilian Jiu-Jitsu twice a week, mostly with guys 10 - 20 years younger than me (49). There is no way I could have done that without losing at least 20lbs through diet alone before I started to train 15 months ago. 

The Yoga certainly helped me to get stronger and stay on the mats and keep relatively injury free. To date!

Having said all that it is a highly individual thing. For me, low carb works incredibly well and has done for over 18 months. Certainly not a fad diet. But I also have a mate who's five years older, eats what he likes and is in great shape and fit as a fiddle. 

Find what works for you. 

mgaw

i have just hit 4 stone of weight loss all through eating a lot less

Lestratcaster

I'm probably giving an impression I eat really badly but I actually don't! The issue is more cutting out red meats and portion control. If I did that I'd probably eat pretty clean to be fair. I'm now aiming for a fist size portion for my protein and my carb food with the rest of it made up of vegetables. Drinking more water too the trainer said to drink 3 litres per day!

WiresDreamDisasters

Snap said:

munckee said:

Snap said:

Welcome back to the gym my man.

You want to lose fat quickly, the best way to do it is full body exercises. Multiple muscle groups, and big muscles (arse, back, legs, chest).

Forget cardio, this sort of stuff is much more time efficient:

https://www.menshealth.com/uk/workouts/a28888220/hotel-dumbbell-workout/

https://www.menshealth.com/uk/workouts/a28133510/holiday-workouts/

Regardless of what you do in the gym, about 80% of weight loss effect comes from your diet. If you don't sort that out, you will see very little benefit, no matter what you do in the gym.

On workouts - honestly, over the last 35 years I have regularly gone to the gym and tried most things over the years, from endurance to muscle mass building, to lean burning, you name it. The most effective and rapid results fat burning stuff I've done is a 3 times a week 30 minute set of full body exercises. Rips fat right off.

One thing I'd say above all - drop the cardio stuff, a waste of time.

My current regime is 3 x 40 mins sessions of circuits with dumbells, and 2 sessions a week of boxing (12 rounds on the bag mostly). Body fat nice and low, and constant.

Mens Health is a great place to get some good exercise plans, just search fat loss or similar on their website. Their twitter feed is good for stuff too.

I'd aim to start with maybe 2 sessions a week, and take your time. Then up it to 3, then see how you go. You don't need to spend every hour in the gym to get results, seriously.

Wouldn't 12 rounds of punching a bag constitute a fairly significant cardio exercise?

No, its actually HIIT. Cardio is generally steady continual exercise. Boxing is bursts of high intensity exercise, with a 30 second rest between rounds. Very different. I was a runner for years, but once I started boxing, I noticed significant changes in body fat.

The key to it is intermittency - a bout of high intensity high heart rate stuff, then short rest, then repeat. Much more effective for fat burning.

Circuits achieve the same thing.

A circuit could be a series of 5 one minute exercises, like burpees, squats, kettle bell stuff, with a 30 second rest between sets, then a one minute rest at the end of the 5 set. Then repeat this at least three times. 6 times max (well hard!). This sort of thing is miles more effective in terms of fat burning than an equivalent time of cardio (eg running, cross training, rowing etc). With cardio, it's very hard to get to the level of burn for long enough. So, you end up at a steady rate that trickle burns.

The other benefit of HIIT (circuits etc) is that your metabolic rate stays high for a good while after your session, so you keep burning.

On diets - keto, paleo, etc etc - all academic if you find it difficult to maintain. We are omnivores, we can eat anything. The key is simple - just eat healthily and in reasonable portions. The worst thing to do is to go without meals. You need to keep your metabolism ticking over at a good rate. So, mid morning and mid afternoon snacks are good - handful of nuts, seeds, bit of fruit. Try and eat more fresh food, plenty of veg and water. Fat is also fine. There is a lot of evidence to show that eating fat increases your fat burning - it sort of primes your system.

Good sugars/bad sugars - a load of rubbish, as has been said. What you want to avoid is refined sugar, like biscuits and cake.

Essentially its common sense when it comes to food. The challenge is in actually doing it.

HIIT is still cardio.

Snap

The term cardio, when people talk about training is generally used to mean running, rowing etc. You could argue all exercise is cardio, cos it involves working your cardiovascular system.

But, as we are picking hairs, HIIT and cardio are, for most people, terms used to describe different training methods.

You want to burn fat as fast as possible? HIIT and large muscle groups is the way to go.