A year to get fit and less fat

Scott W said:
Made it to gym last night and did a big leg session, feels today like i normally do on day 2-3 of ski trip ...Ouch!
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You know you've done a good leg workout when you have to go downstairs on your bum.

You know you've done a good arm workout when you have to nod you head to clean your teeth.
 
10 days in to the New Year, 9 out of 10 days been good, swimming/jogging, small bit if gym work and good diet.
Hate it, absolutely hate it, but sticking with it.
Hang on in there guys, I know we're going see some great posts on 1st Feb, keep going, I know I need help😃
So if you're struggling and hurting, you're not alone, keep digging.
 
pauldj42 said:
10 days in to the New Year, 9 out of 10 days been good, swimming/jogging, small bit if gym work and good diet.
Hate it, absolutely hate it, but sticking with it.
Hang on in there guys, I know we're going see some great posts on 1st Feb, keep going, I know I need help��
So if you're struggling and hurting, you're not alone, keep digging.
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Well done mate good job.:)

I went to the gym on Thursday and did 2 personal best in pull ups and incline bench press and then went on to do another personal best in Deadlifts and on my 3rd rep my back clicked and went into spasm.
Gutted as it has been 4 days off now even though I done some arms on Saturday.
Back in the gym tomorrow starting gently again.:mmm:
 
pokerjoke said:
Well done mate good job.:)

I went to the gym on Thursday and did 2 personal best in pull ups and incline bench press and then went on to do another personal best in Deadlifts and on my 3rd rep my back clicked and went into spasm.
Gutted as it has been 4 days off now even though I done some arms on Saturday.
Back in the gym tomorrow starting gently again.:mmm:
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Cheers Tony, trying a different approach this time with the fitness, for the first couple of months I'm simply training, no targets as such, lunchtime is run just over a mile to the pool, swim 800metres, run back, not recording how long it's taking etc, diet is just cutting out the junk and healthy food, this morning was a 4 mile jog, wouldn't call it a run, but it hurt! lol
Sorry to hear about your back, they're really are my worst fear. Hardest part is resisting the scales to see how I'm doing, going on next sunday half way through!
 
Rooter said:
Just listened to a really interesting presentation around fat loss for middle aged men, if you have 20 minutes its worth a listen. Would be interested in the in house "Experts" opinions on what this chap has to say..

http://www.thedvcc.com/blog/how-to-...4559799&utm_medium=social&utm_source=linkedin
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I read it and of course he is right in what he says the hardest place to lose fat is your tummy or gut.
There is no doubt a 20-30 HIIT is better than an hour slow or steady.

Lots of us are doing this "a year to get fit and less fat" and many of us are on different programmes but my breakdown is this.

If you want to lose weight that is very easy to do if you have the willpower to succeed because if you are weak and some have already shown weakness you will fail guaranteed it really is that simple.
Eat healthier than you are now,exercise and burn calories if you are able and stay away from the crap and you will lose weight.

If you are relatively healthy already but are carrying access fat just cut your calorie intake by about 200 a day exercise hard 2 or 3 days a week then you will lose body fat and start to tone up the wobbly bits.

If you are relatively fit and healthy and are relatively toned[where I believe I fall]but you want to get bigger but lose body fat there are many sites to look at and I put 2 that I follow in a previous post.

There is no doubt whatever route you take or whatever results you are trying to achieve,hard work,discipline.commitment,willpower,eating healthy and time are key components because if you want results they do take time.

If you are dieting at the moment you are in it for the short term because that's what diets are but if your in it for the long haul do your research with the likes of Rooters link and maybe the 2 guys I put up because there is so much useful info out there.

Good luck as always
 
Lost 9lb this week (it might be water but I don't care I weigh less :D) and I ran 12 miles last week. Another 88miles to go to hit my target of 100 miles before my holiday.
 
Rooter said:
Just listened to a really interesting presentation around fat loss for middle aged men, if you have 20 minutes its worth a listen. Would be interested in the in house "Experts" opinions on what this chap has to say..

http://www.thedvcc.com/blog/how-to-...4559799&utm_medium=social&utm_source=linkedin
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Enjoyed listening to that and a few things different to what I believed.
Part of the solution/problem imo is that there is so much advice out there and at times some contradict each other.
Picking one and sticking to it will only be measurable at the end and if it's worked for you.
Whichever method/programme etc, you follow, good luck, willpower and attitude will be the main things any of us need😃
Thanks for posting the link.
 
Very interesting link.....what are the views of the experts on here of taking the 3 supplements they advise.....Magnesium, fish oil and protein whey?
Also I've just bought a second hand excercise bike....sounds like this type of exercise is no good and I should be concentrating on resistance training?
 
rickg said:
Very interesting link.....what are the views of the experts on here of taking the 3 supplements they advise.....Magnesium, fish oil and protein whey?
Also I've just bought a second hand excercise bike....sounds like this type of exercise is no good and I should be concentrating on resistance training?
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All 3 of the supplements could be beneficial if you have a poor diet or you are training hard and need to maintain muscle[protein].


For me personally protein is the most important and you should be looking to get around 0.8 grams in a day per pound you weigh,if you are training really hard and are trying to bulk up you might want to take it up to a gram per pound you weigh.
I,m no expert but I have read so much over the last couple of months.
Google Athleanx mate this guy is absolutely brilliant[Jeff Cavaliere]he knows his stuff.
I was listening to a video of his yesterday about the benefits of protein supplements depending on body fat and found it very interesting.

What he was saying was steady training is not as good as High intensity interval training so instead of doing an hour steady do 20-30 minutes high intensity or interval training where your really going hard and sweating.

Are you back intermitting fasting?
 
My first order has just arrived from Muscle Food, excellent prices and the meat quality looks great, loads of protein, will start to exercise more now and get more balance between intake and workouts, already lost 13lbs just by cutting out the late night crap, now it's time to manage the diet alongside fitness.

Off to play at Enville now :D

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hovis said:
A diet taking the usa by storm at the moment is "intermittent fasting " i'm at the end of my third month and my waist had gone from 39 to 33.5 inches and body Fat from 19% to 9.8. but most important, I've preserved most of my muscle mass

Having worked in the bodybuilding industry for 17 years i can say this is the only diet that works without having to smash the cardio.

It doesn't work so well for women though
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hovis said:
Currently watching doctor in the house on channel one. Even the doctor says intermittent fasting has massive health benefits
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pokerjoke said:
Sorry mate just seen your post.

What did he say the benefits were.

Imo and of course its only my opinion IF is for the more experienced not for people just starting out.
As long as you are in a calorie deficit you will lose weight so doing IF is just a more extreme version and maybe for someone who wants a really low body fat.

Im certainly no expert on IF but having watched hours of info on it I believe its for the more serious.
As I said in a previous post a guy in the gym that I work out next to in the gym 5 days a week is on it.
He has lost 5 inches off his waist lost loads of bulk and is actually looking gaunt but is ripped.
However he has said he is taking lots of supplements to keep his weight down and the hunger pangs away.
One thing he mentioned last week was Apple cider vinegar.
Of course everones different and I suppose its what suits each individual best.

Im in the process of bulking slightly and looking to put on muscle before losing weight after January.
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hovis said:
Without boring myself and sending you all to sleep he basically said if you only eat durring an 6 to 8 hour window you body does what it can to stop your body turning excess calories from a meal into fat as your body is anticipating a fast.

Its all to do with insulin efficiency. Your body crams more glycogen into your liver and muscles.


Theres a few youtube clips on it but you have to sift though the crap muscle bound knobs attempting to explain it.

I've just finished my intermittent fasting and surpassed my goals by a long way. Just about to try it for bulking. "apparently " its also Very good for lean gains. However, i am sceptical. Cant hurt to try

Don't be put off by it being an experienced persons diet. I have put over 7 men on it and they have all been jaw dropped by the results

Your observations of your friend are correct. When working out i certainly do feel fatigued and not up to my usual performance but then any calorific deficit does that. And it is difficult to fight the hunger until your first meal but once your into week two its all down hill
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After initially dismissing IF as I did read a few negatives about it I decided to do some research to see if it was really worth trying.
As I mentioned a guy who trains next to me was doing it and he has had an amazing transformation and is still going strong,however on top of IF he has taken other things i'm sure,not steroids but thing to speed up the process.
I did mention that I wouldn't recommend it for people just starting out and I stand by that as it is very demanding and takes so much discipline.
So after all my research I have been IF now since the 1st of December and although its although its not easy its not overly hard either.
I now have my last meal at 6-6-30pm and take a supplement before bed my next small meal is a protein pancake at about midday,then another small meal at 3 and my main meal at 5-5-30 all of which is my calories for the day,oh and about 5 cups of coffee and the worst bit when I wake up is a Cider Vinegar and big drink of water[this is rank].

Over the last 6 weeks I have seen a difference and have lost body fat albeit a little but have maintained the same weight as when I started.
I go to the gym 4 or 5 times a week doing cardio HIIT on the Wednesday in a class format,i have started doing Yoga twice a week and as I am very un-flexible its hard but you have to start somewhere,i jog very slow twice a week as well but only about a mile in total[totally shot Achilles].
I also have a very weak right shoulder from several dislocations and I still have my golfers elbow that I have had for about 10 months or so,so I really struggle with some exercises especially Bench press.
I use this thread as inspiration and talk on it a lot because I have a passion for fitness and personally well being.
If one person goes on the same journey and benefits greatly this thread will have been beneficial.

My apologies to Hovis for dismissing IF originally we all get stuck in a rut some-times but now i've tried it I am finding it beneficial especially for someone who has reached 50 and as we all know its gets tougher from here on in.

So if you have committed to losing weight,toning up or whatever your goals stick in there and good luck as always.
 
Interested to see your thoughts in another month PJ.

@ Rick, you could still use your exercise bike and alternate between endurance training, ie and hour at 20mph, then do a "spin" type session, 5 minute high intensity, then easy 5 mins, then 5 mins hard again etc etc..
 
Fish said:
My first order has just arrived from Muscle Food, excellent prices and the meat quality looks great, loads of protein, will start to exercise more now and get more balance between intake and workouts, already lost 13lbs just by cutting out the late night crap, now it's time to manage the diet alongside fitness.

Off to play at Enville now :D

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Muscle food is awesome. The chicken is so much better than what you get in supermarkets
 
MendieGK said:
Muscle food is awesome. The chicken is so much better than what you get in supermarkets
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Second that, the introductory offer for new customers is cracking value and as you say the chicken breasts are way way better than anything you get from the supermarkets.

My fav is the chicken sausage. I use some jusrol puff pastry and make sausage rolls. My last batch was the 6 chicken sausages, some cooked onion, 1 x stalk lemon grass crushed and chopped fine, a thumb size bit of ginger chopped fine, 1 x chilli chopped fine, salt, pepper, garlic powder, a little water, mixed together. No idea of the calorific value, but barring the jusrol puff pastry, the rest is healthy stuff.
 
Fish said:
My first order has just arrived from Muscle Food, excellent prices and the meat quality looks great, loads of protein, will start to exercise more now and get more balance between intake and workouts, already lost 13lbs just by cutting out the late night crap, now it's time to manage the diet alongside fitness.

Off to play at Enville now :D

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Fish how much was all that? What makes it so different to say buying from a butchers?
 
There are loads are supplements you can use to aid recovery and promote healthy growth, over and above what eating the right diet can give you. As PJ says depending on what you are training to do your supplement intake will vary.

Personally, I take Whey Protein powder mixed with water or milk before and after training, BCAA (Branch Chain Amino Acids), Glucosamine, green tea extract, CLA, vitamin C and E, calcium pills, omega 3, each of the aforementioned aid in recovery and help promote recovery.

If you're looking to increase flexibility then Omega 3, Chondroitin and MSM (methylsulfonylmethane) all work to keep joints and the connecting tissue supple.

But if none of that takes your fancy, then drink water, lots of it, 2 to 3 litres a day.
 
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