So end of January, I’m going to be signing up to a gym again. Whilst I’m overall healthier than I’ve been in years (swapped cigs for vape*, drinking way less, and less often), middle age is starting to make itself felt. And so I need to get a fitness regimen going to make sure I’m looking after myself.
Diet wise, I’m a dab hand in the kitchen, and have a wide palette. So eating healthy isn’t a problem. I’ve even stopped taking sugar in my cuppa. But I do want to tone up my stomach and maybe shed the paunch in time. And it’s never too early or late to start looking after your heart with some cardio.
I’ll be signing up to Pure Gym, as I’ve used that company before and found it to have solid equipment, and clean facilities. It also has a handy, dandy app which sets your workouts, based on your current fitness (not great, but not dire), and your goals (bit of cardio, but of weight training). So I can be reasonably confident my workouts will do the job, and I won’t need a personal trainer.
So. Yeah. 2025. Less Cake, More Exercise! Get healthier, maybe a bit sexier. Who knows.
What are your fitness plans and goals?
*still a stupid addiction, but less smelly and less Killy.
If my mom has her way, she wants me to get a puppy (probably a miniature Australian Shepard or some other Shetland Sheepdog Herdmaster 9000 type of dog).
Thus, come March or April, I will soon be in the best shape of my life, or dead from dog inflicted exercise.
PS If you've never got any coaching from a P.T. I recommend doing it at least once, just to make sure you have your basics down and your forms correct, lastly a good P.T. can tell you straight away which excercises should be your focus for specific results. They are expensive on the long run but you only need them like once or twice
Lathe Biosas wrote: If my mom has her way, she wants me to get a puppy (probably a miniature Australian Shepard or some other Shetland Sheepdog Herdmaster 9000 type of dog).
Thus, come March or April, I will soon be in the best shape of my life, or dead from dog inflicted exercise.
Said it before, but don't get a dog because someone else wants you to get a dog. Only get a dog if you really want to get a dog. They take a lot of looking after and will involve a significant disruption to your current life.
Yeah if you're new to wanting a dog start doing walks every single day as a regular timed thing cause you're going to have to do that with a dog.
Not only is it good for your fitness; but it also means when the dog comes along the walks are just part of your normal routine already. Granted if you get a puppy the walks won't be too far at the start (but you'll have other things like toilet training and such to fill the gap).
I also second the view that you should only get a pet if you really really want one. They are a commitment and they do cause disruption if you're not used to already owning one. It's not even complicated stuff, its just having another series of things that have to happen during the day to be aware of and to fit your life around.
Also, make sure your home is pooch friendly. Pups explore with their lovely slobbery idiot mouths, so you’ll want precious things up away from them. And so they can have their zoomies in peace, a secure garden I’d say is a must.
As my garden isn’t secure, I was taking Nephloof on four walks a day so he could relieve himself. And yes, that is heavily informing my home purchase later this year. Also sufficient space for a crate, so Goober, when they manifest, has their own space to retreat to whenever they want.
Back to gym membership! Remember they may look a bit expensive, Spesh if you’re singing up for 12 months to get a better per-month price. But like wargaming? Your value is extracted by frequency. £35 a month when you only go once a week is different to £35 a month, when you go three times a week, even if it’s just half hour sessions.
I've been back into the gym for the last going on 9 months. April of last year a gym opened locally. It's a very nice hole in the wall. One side is cardio machines and some other leg machines then the second side is upper body machines and free weights. i've been able to get in for over an hour usually 3 days a week. I've tried up to 5 days a few times but that's not working for me.
When I started back I also added 100 grams of protean to my diet on top of my meals. I'd ben out of the gym for more than 11 or 12 years. Felt like my legs were wasting way I'm leg pressing 340Lbs right now and about to move up to 260 next week. My bench press is not even close to that good. I did a one rep max over the summer of about 180 or 185Lbs but that's not really why I'm there. It's more about stress nd anger management. And a hobby as well. My goal is to be "jacked" by the time I'm 50, so 3.5 years from not. I'm 46 nd a half already.
I really enjoy going to the gym nd it's helped me build a better schedule over all.
I'm planning to start a cut by the end of this month and stick with it till I can't do it any more so April or May. I did one already which ended in July. I was going to go on vacation and seem y nephews who like to swim. I didn't want to show up looking like a bag of trash and it went really well. I was really impressed I could do that. I still have a long way to go.
I enjoy the Elliptical Machine more than walking for cardio, as in cardio for the sake of cardio. I had a breathing problem in June of 2023 but I'm breathing better now than ever before. some time it's just the leg press for reps on less than my max, just smokes me big time. Very worth it.
The hardest part for me now is eating enough to grow. Or grow faster but then I'm not 20 anymore so it is what it is. Being really big was never in the cards because my metabolism was just too high when I was young. Most people put on weight and muscle when they join the army I went into to basic weighing 147Lbs and left the same weight. I'd eat everything. Trade candy out of mre's for main menu items just because I was so hungry.
What ever your goal is consistency is the key.
stick with it. Make it fun and go back for more.
I think I pay about 22 dollars a month for membership. Very worth it.
Muscles wise, I’ve somehow retained beefy looking leg muscles from all the cycling I did in my yoof, and the rest looks alright, but I’m nowhere near as strong as people think I should be at first sight,
I’m guessing I’ve got the bulk, but not the density.
Not exactly concerned with ending up Arnie Ripped, but a general tone up and stamina increase is the main goal.
Which is why I like threads like this. Encouragement and sharing of achievements/improvements, where other sources tend to be about going really hardcore.
Exercise Log 2025 Day 1: Unearthing the Forgotten: A Modern Discovery in the Garage
In a remarkable turn of events reminiscent of the great archaeological finds of ancient Egypt, I recently embarked on a quest within the confines of my own garage, a veritable tomb of forgotten treasures. Much like Dr. Howard Carter's legendary unearthing of King Tutankhamun's burial chamber, I stumbled upon a relic of my past: an exercise bike, shrouded in dust and obscured by the passage of time.
With the fervor of an Egyptologist uncovering a long-lost artifact, I meticulously excavated the bike from its cluttered resting place, revealing its once-glorious frame now dulled by neglect. The restoration process began, akin to the careful cleaning of ancient hieroglyphs, as I polished the metal and oiled the mechanisms, breathing new life into this modern marvel.
As I stood back to admire my handiwork, the exercise bike transformed from a forgotten relic into a beacon of fitness and vitality, ready to rejoin the ranks of contemporary society. This rediscovery not only rekindled my commitment to health but also served as a poignant reminder of the treasures that lie hidden in our own lives, waiting to be revived and celebrated.
* It is important to have off days. It sounds counter-intuitive, but when you are hitting the gym regularly, you will gain even when you are not working out, as long as you dont overdo the training. Even professional athletes have off days for this very reason
* For bulk, you need not only more food, but you need to consume it in small amounts over the course of the day. Your body can only process protein at a specific rate, excess protein just comes out the other end if you eat too much too fast
* Good nights sleep is essential for gain. Muscles grow the most during sleeptime AFAIK
* You might have had this habit from your younger days - hitting the gym, followed by hitting the pub. If you are older, forget the pub on training days, that alcohol will just negate some of your gains the following night, and the alcohol will make your sleep worse, again worsening your gain
IME, going to the gym is a thousand times easier to pull off regularly with some training buddies. You all keep yourself motivated, its much harder to train solo and still remain motivated to go regularly.
I never really got the point of going to a gym but my military service got me into the habit of using whatever was available, you'd be surprised what you can use to exercise with.
I still exercise regularly and has been noted off days are important, also walking my dog is an easy way to get more exercise in. He can fairly cover the miles.
Regarding dogs I'm often told mine is spoiled, I disagree I'm just well trained by him.
Exercise Log 2025 Day 2: The Curse of the Pharaoh's Relic
As I sit to document the harrowing aftermath of my initial encounter, I find myself grappling with a profound sense of dread. The exercise bike, once a beacon of hope and vitality, has revealed its true nature—a cursed artifact, wrathful and vengeful, as if the very spirit of the Pharaoh has awakened to punish me for disturbing its slumber.
What began as an exhilarating journey of rediscovery has devolved into a trial of endurance. Each pedal stroke feels like a descent into the underworld, my body a mere vessel for the ancient curse that now courses through my veins. My muscles, once eager to embrace the challenge, now protest with the ferocity of a thousand mummies rising from their tombs, their bandages unraveling in a desperate bid for freedom.
The bike's once-gentle embrace has transformed into a relentless grip, squeezing the life from my limbs as if the Pharaoh himself were exacting retribution for my audacity. My legs quiver like the fragile papyrus scrolls of old, threatened by the weight of this malevolent contraption.
Yet, I refuse to succumb to despair. Like the intrepid explorers of yore, I must summon the courage to confront this ancient foe. I will don my metaphorical linen wrappings, channeling the strength of the great kings and queens who once ruled the sands of time. The battle is far from over, and I shall not retreat into the shadows of defeat.
The question now hangs heavy in the air: will I emerge from this cursed encounter as a triumphant hero, or will the exercise bike claim me as its latest victim? Only the sands of time will reveal the answer. For now, I shall take a deep breath, steady my resolve, and prepare for the next trial. The curse of the Pharaoh looms large, but I am determined to reclaim my destiny.
IME, going to the gym is a thousand times easier to pull off regularly with some training buddies. You all keep yourself motivated, its much harder to train solo and still remain motivated to go regularly.
YMMV
Oh, I disagree totally, it must be a personal preference.
First of all, even with a hard, mutually agreed limit on pointless talking, another person being there WILL make the entire visit longer. Much longer. To the point where the length of the visit (the perception of "how much of my day will I waste on the gym this time") affects your motivation and how other plans for the day get in the way. It's much easier to motivate myself to go when I know it will be a focused, quick training session and not a social event of unpredictable length.
Been there, saw how much time I wasted, started avoiding going to the gym at the same time as some others did.
Secondly, others skipping their training will never be an excuse for me to do the same. My training and my motivation are mine alone as is my schedule and the tempo of my progress. Trying to accomodate others into it means inevitable delays, complications and distractions.
Also, for me, personally, training, similarly to long bike rides or painting miniatures, has this meditative quality that gets lost once others disrupt the flow.
tauist wrote: Regarding gain and bulk, here are my thoughts:
* It is important to have off days. It sounds counter-intuitive, but when you are hitting the gym regularly, you will gain even when you are not working out, as long as you dont overdo the training. Even professional athletes have off days for this very reason
This is very true. When I went through Army Basic, they rotated exercise groups. There were Muscle/Strength/Endurance days (MSE) and Cardio.
On MSE, lots of pushups, situps, other strength-centered workouts, while Cardio meant soooo much running.
Sunday we got actual rest.
During my two decades with the Guard, I kept that separation, and with the coming of middle age, doubled my rest days.
Now that I'm retired and don't have fitness tests looming, I'm a bit more relaxed, but a couple of weeks ago I decided to push on, because while my weight is good, I'm not really keeping as fit as I was. So I'm doing more cardio and I'm already feeling better - sleeping easier, more energy in general.
Funnily enough, I watched 300 the other day which lead to reading up on it. Seems the Trainer they hired to get the Spartans in shape for the movie did different exercises every day, so the body wouldn’t adapt to any particular exercise.
Now quite what that means, I dunno. But it matches what others are describing here.
Continuing sword fighting and medieval combat with the SCA. I've been at it a year now, and went up a shirt size. Working out in heavy armor is very effective at building muscle mass!
Ah, and Brazilian jiujitsu twice a week. I'm fairly active.
Diet wise I don't do a whole lot, just try to do one or two days of intermittent fasting a week. It's remarkable how much you self regulate how much and what you eat after just not eating for 12 hours or so.
Gitzbitah wrote: Continuing sword fighting and medieval combat with the SCA. I've been at it a year now, and went up a shirt size. Working out in heavy armor is very effective at building muscle mass!
Ah, and Brazilian jiujitsu twice a week. I'm fairly active.
Diet wise I don't do a whole lot, just try to do one or two days of intermittent fasting a week. It's remarkable how much you self regulate how much and what you eat after just not eating for 12 hours or so.
If you are going to do SCA fighting my advice for you is: get the best possible armor. When I was active, armor was not as well developed or available, and people with a budget "got by" with less than optimal equipment. Sure enough, 20 years later, I was at the sports medicine guys doing the rehab thing and at some point, I'm going to have to get the bone splinters sucked out of a couple of the joints.
I mean, it seemed like a good idea at the time, but anyone interested in doing it, should consider that your recuperative powers will at some point fade.
That is excellent advice! I'm relatively old for the sport at 41, so I run way above minimum, with plastic lamellar with shoulder cops over a gambeson, hardened leather bazubands for arms and aluminum shovel greaves. Typically, the only place I end up bruised is the thigh, and the last time that went badly was because a new dagger had snagged and pulled my tassets away from where they were supposed to be.
I shudder when I think of what's happening to the guys who run around in kidney belts and elbow and knee cops.
I finally started my 2024 fitness resolution in July and tried to make my goal by years end with a big ramp up in December... and succeeded in giving myself tennis elbow and now have to take a few weeks off.
Take it easy, fellow Dakkites, and remember that most of us are out of warranty and things will break if you don't ramp up slowly! I was exercising for five months and still got injured when pushing myself too hard. Regardless, it's worth it as I'm 47lbs down and only five away from the goal I set coming into 2024 despite my 6 month delay in starting...
Losing 47lbs - 3stone - in under half a year is honestly doing great.
Do try and maintain the change not just with pushing hard, but also in making small steady lifestyle changes. The biggest risk is pushing yourself hard; hitting those goals and then just going right back to living how you were before.
I've seen more than a few people (esp around weddings) do just that. Yo-yoing the weight on and off again
The best way to lose is to change your lifestyle gradually with changes that promote moving toward a healthier lifestyle and stop being "I'm on a diet" and become "this is my new normal".
Many small changes over time that can be sustained are going to do you great in the long run
Overread wrote: Losing 47lbs - 3stone - in under half a year is honestly doing great.
Do try and maintain the change not just with pushing hard, but also in making small steady lifestyle changes. The biggest risk is pushing yourself hard; hitting those goals and then just going right back to living how you were before.
I've seen more than a few people (esp around weddings) do just that. Yo-yoing the weight on and off again
The best way to lose is to change your lifestyle gradually with changes that promote moving toward a healthier lifestyle and stop being "I'm on a diet" and become "this is my new normal".
Many small changes over time that can be sustained are going to do you great in the long run
Thanks and I appreciate that. I actually lost 120lbs from my heaviest a few years back in just over a year (the first 70lbs of it without exercise even just with low carb and intermittent fasting) and felt great to enjoy my upcoming slimmer year for the first time since my 20s once I finished the diet after 14 months in February... of 2020. Just in time for the lockdowns, lol. I kept it mostly off until the last year and a half when I just went slowly back to "normal" bad habits and gained almost half of it back before just going back to what worked for me this past July 4th (this time with exercise from the get go). It's a lifelong change that I can make and realistically keep. When I overdo the food, I really overdo it and it is NOT some metabolic mystery as to why I'm gaining weight. It's the two family size bags of pizza rolls and extra large mega meat pizza I added to my diet on top of what I'm supposed to eat every week.
My problem now was that I was trying to artificially make an arbitrary goal that my body wasn't ready for and my arm is sore (and my schedule probably set back significantly further than if I had just gradually increased the weights/reps over three months instead of pushing it hard for one and a half). It's not severe and after five days of rest it's already back with just normal activity to 90% of normal so I don't want to make it seem bigger than it is; I'm lucky that my ego is more injured than my arm. Take it slow, folks! Ease into whatever fitness routines you plan over the course of several months with slow and steady increases.
after being Diagnosed with Afib, Diabetes and high blood pressure, but all mild forms of it(Doctors gave me just maintenance medication)
I just gor for nightly walks.
I want to do to the gym, but i know my motivation isnt there and i would quit more often then not.
So i decided if i do my nightly walks 4 times a week for 3 month, ill sign up for a gym membership.
I was running, but the running made my blood sugar worse(I gues coritsol increase insulin resistance and your body increases sugars in blood steam for fuel)
but a nice hour walk in the middle of the night is good, lowers my sugars sometimes as much at 100pts into double digits.
This will be good motivation for me to read, I also was intending to lose weight this year. I've become a bit grossed out with myself, I used to be so fit and attractive in my 20s, which is when I wooed my now wife. Now I increasingly look like the original Heroquest ogres
The best way to lose is to change your lifestyle gradually with changes that promote moving toward a healthier lifestyle and stop being "I'm on a diet" and become "this is my new normal".
Many small changes over time that can be sustained are going to do you great in the long run
One advantage I have had was that every year I had to pass a fitness test, and that required a steady approach to weight management and exorcise.
That being said, old age does slowly creep up, and from time to time I've had to "reset" things through extra workouts, cutting back on meals.
Ideally, you find something that feels normal, and honestly you get used to giving up lots of carbs and sugar to the point where only the tiniest helping is adequate and more than that makes you queas
Another tip I've been using is to follow the ancient practice of fasting on Friday until the evening meal. What's nice about this is that it transformed the tempo of my weight gain and loss. I'd usually add a pound or two over the weekend but lose it at the start of the week. The Friday fast, keeps Friday neutral or even net negative, meaning that Monday finds no ugly surprises, and so I'm able to maintain without feeling like dieting.
I do keep a running record on my mirror with a dry erase marker. It allows me to avoid rationalizing incremental gains and I can see exactly when I caused problems for myself. I reset it when the edge gets full, but it's useful to look and see how holidays (for example) affected me.
How goes your exercise routines? Everyone sticking to their plans?
The Devil and I are still working together. For some reason no matter how much I use this warp-spawned exercise bike, it refuses to give me the calories burned I want it to...
Good and bad here. My tennis elbow flared up early this year after overdoing it in Dec trying to meet an arbitrary weight loss goal so my weightlifting has suffered but I did make my weight loss goal one month late.
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Lathe Biosas wrote: How goes your exercise routines? Everyone sticking to their plans?
The Devil and I are still working together. For some reason no matter how much I use this warp-spawned exercise bike, it refuses to give me the calories burned I want it to...
Haven’t signed up for the gym yet. Mostly because I’ve a busy few weeks ahead. Pet sitting next week, weekend after off to Cardiff for Bac-Con (tickets still available!), weekend after that off to Scotland to do Dad’s ashes. And of course work, work, work.
I’m not normally that busy, but I’ve held off as it would only run interference on getting a new routine going.
Good news is once that’s done and dusted? I’ve nowt much on my slate until late April, when I holiday in New York. So a decent window to get disciplined and do three half hour stints a week.
Lathe Biosas wrote: My issue is that my weight hasn't really changed. But people are telling me I look better... I just can't see it yet.
But on the plus side my waist line is shrinking, and I need to buy a smaller belt.
In general losing fat through exercise can leave you with less weight "loss" as a number because you're gaining muscle.
That said swapping one for the other is much healthier and a great move - and yeah you'll see your body shape change and tone up whilst others will see it improve your outer look .
I’m 47 and after many years running for myself 2 and a half years ago took up ultramarathon trail running.
My next race is a 100 mile (163km) with 6.8km elevation (both up and down) in mid May.
I destroyed my left achilles tendon in training a week and a half after my last 100km race in late July last year.
Absolutely devastated me and I missed 2 100km races because of it.
My last 6 major injuries have all been muscle or tendon, and all in light training sessions.
Many months later of rehab and still with residual nerve damage, last week was my first 120km weekly total run distance since July last year.
I'm back to 30km training runs, and my last 2 have both been new PBs.
Feeling great but have already started dialing back the intensity/speed to try and avoid burn out and injury.
I hit Personal best for an Australian Parkrun (5km) a few weeks ago with 18:06 and am only 2 seconds off my PB at my local, regular parkrun,
Best ever was September 2024 at Bushy Parkrun (the home of Parkrun) in London where I ran 17:39.
Have a 10km race this weekend, which I last ran 3 years ago.
10km (6.21 miles) Fun Run today (yearly event in my home town with a concurrent 4km race) through the suburban streets.
Pretty much all the top runners in the region pulling in 5km runners to ultra-marathon runners and triathletes.
36:04
Cannot work out how I run 10km at a faster pace than I do on a 5km flat paved course for Parkrun.
Decided after last week to pull back from the 120km distance, I just cannot fit a rest day in and my feet just hurt too much at rest, running is fine.
So 80-100km per week running with increasing trail long runs, and replace each missed 10km with an hour of riding my exercise bike to get me to an equivalent 120km per week.
I'm just trying to avoid the "pregnant man" look that so many guys at the FLGS seem to be rocking lately.
My inspiration for eating better and exercising is every single person who complains if tiredness, back pain, and poor quality of life... because I noticed a huge change in my life when I stopped the all carb, no exercising lifestyle.
I might not be up to marathons, but I no longer feel overextended after a good bike ride.
I am currently 62 days into doing 50 push ups and 60 squats every morning. Aiming to get to 84 consecutive days (12 weeks.) I can definitely feel the difference in my chest and legs, and today noticed that my upper arms are looking fuller. Once I get to 12 weeks I'll be adding rest days and reducing fats and sugars so that the increased muscle from the first 12 weeks can help clear a bit off the middle. That's the plan, anyway.
Did that at the start of last year and went completely over the top with it where in that time I had a teaspoon of nutella, 2 pieces of chocolate, 1 teaspoon of ice-cream in 12 weeks. No chips, no store bought burgers, no biscuits, no cake. Processed or excess sugar added it did not get eaten.
Lost 12kg or 26 pounds in 12 weeks and made no other changes in my life.
My diet was pretty rubbish and everything tasted blands.
About 2 weeks in and massive improvement in taste in everything.
Not as millitant now and after a big race I can have anything I want (cream buns are my post race favorite), but my wt is exactly the same as when I lost the weight last year.
Feel great, better mood, more energy.
Currently:
Morning shake of 1 weet-bix cereal brick, 1 banana, 1 cup milk, 30+ ice cubes, cacao powder and coffee.
Morning tea - Fruit
2nd Morning tea - Fruit
Lunch - normally leftovers from dinner night before or a spag bog concoction I will have made up on the weekend for days at work where we have no leftovers. To that I add chopped carrot or lettuce to add texture and fill me up more.
Dinner - Whatever my wife makes
Supper - 1/3 cup of fruit and nut trail mix at about 8pm.
Main meals - eat until I start feeling full and stop and over time my volume dropped by about 30% naturally.
About 1L pepsi max scattered through the day as well.
What type of tea? (I have a strange addiction.to green tea since I had to drop caffeine dense teas like English Breakfast from my diet).
Also, what is a wheet-bix cereal brick?
Unless you are buying decaffeinated green-tea, it has exactly the same amount of caffeine as black teas. It's a very common misconception about green tea that it is caffeine free, it isn't at all.
What type of tea? (I have a strange addiction.to green tea since I had to drop caffeine dense teas like English Breakfast from my diet).
Also, what is a wheet-bix cereal brick?
Unless you are buying decaffeinated green-tea, it has exactly the same amount of caffeine as black teas. It's a very common misconception about green tea that it is caffeine free, it isn't at all.
Yeah it's the decaf version. I swear it tastes different, but I'm told it doesnt.
What type of tea? (I have a strange addiction.to green tea since I had to drop caffeine dense teas like English Breakfast from my diet).
Also, what is a wheet-bix cereal brick?
Just do a google image search for weet-bix. There are pics to show you.
It is essentially a wheat based breakfast cereal compressed into bricks so you can have them solid or break them up when preparing your breakfast.
I used to have 4 for a standard breakfast, but when I did triathlons in High School would have 10 for breakfast.
I've never put too much emphasis on meal planning or dieting, just drink plenty of wate and it tends to work out. But once I got past 40, the metabolism slowed down and I started having to work to keep my weight down. I found the best thing for me was intermittent fasting. Just going 12 hours without eating once a week or so makes you very mindful of the foods you are eating, so your overall diet tends to improve as well. It isn't too difficult to start off with either, just have a big dinner at 5 PM, go to sleep and wake up at 6 and have a good breakfast.
I eat a good breakfast, 3 to 4 eggs scrambled with cheese some meat because I like it but not too much. A little bacon, sausage or spam. Even a few hot dogs every now and then. I'll add any of that except the bacon to my scrambled eggs. Peppers and Onions added every now and then. And maybe some toast or Pancakes. I've broken down the recipe for instant pancakes so it makes only 2 or 3 smallish pancakes. When it's colder out side I like those. The toast can be one or two slices but one is fine. *
Other than that I've added protein shakes a few times a day. First thing in the morning with creatine added made with whole milk, in my case fresh goat milk, or just coffee and a little milk + powers. Or milk and Expresso just a splash. I make a quart and leave it in the fridge.
The rest is just what ever we're eating that day and if it's not a lot then maybe I add a Sandwich. Cheese and meat on bread of choice light "mayo"
I've cut out most of the booze from my life. every now and then I'll have a drink but it's very infrequent. Almost no beer now days as well. If I have one I have one but it's less than monthly. More of a treat. I drink Ginger ale but not daily. Lots of water. I take a 64oz bottle with me to the gym with one scoop of Gatorade and one scoop Karolyn which will last about a week, 3 gym sessions. Plenty of energy there. The rest of the day is mostly water.
I drink black Coffee but that's a taste thing. When it's hot that's how I prefer it. I don't skimp on vegetables at meals. I enjoy them. I love potatoes as well but try to not have them a lot. I hardly eat junk food or fast food. But when I do I don't care and eat as much as I want. When it's gone it's gone and I don't care when I'll have it again the next time. But then I'm a pig.
* I've found eating like this to be optimal for my "gym performance" typically this is at around 1030 and I'll be headed to the gym by about 1300. I may be there for an hour to two and a half hours some days. My "program" is basically a full body workout. Basically but not specifically. about 7 to 9 exercises in a weird rotation but I train by feel and if something doesn't feel good I look for a replacement or skip that until the next time. 2.5 hours?, you might be thinking. Yes. If I am angry I may loose track of time that day and have no idea how much time has passed. It's actually kinda embarrassing. Listening to any single Soulfly song on repeat also doesn't help me keep up with the time. But it's part of the diet. Soulfly, not playing a single song on repeat.
And now... A new personal best. 6 reps at 400Lbs on the leg press. that was set 5 of 6. 3, 4 and 5 were the heavy part. set 6 was stripped down to 270 and 24 more reps to finish that day. I'm chasing 450 now but I'm not in a rush to get there. I'm happy about 400 because it took less than a year after more than 10 years away from the gym. My Bench press is very mediocre still I think I hit 180 for maybe 3 reps a few months ago. I've made no attempt to max out again. I am pressing with 60Lb dumbbells again though. I'm shooting for more reps as much as I can. I need to not hurt myself. I'm not doing any real cardio yet this year. I'll be back on the elliptical sooner or later. One or two days a week. I've just brought in my second 10Lb bag o protein powder last month and ma trying to decide if I want to go back on the whey Casein or not. That a two scoops before bed thing and I found it to be like drinking misery last year. Sadness in a cup. But it was working so I probably will. My goal is to be "jacked" by the time I'm 50 and I'll be 48 this year.
Maybe I should be eating more boiled eggs..... I also don't have a working scale and neither does the gym,. So I have no idea how much I weigh. I'll find out early next month at my next Doctors appointment. I was around 195 this time last year and that was down from about 210. I'll have to remember to post again when I find out.
To be fair, while I made sure and had the time to make sure I made additional sport while I served, now that my days as a blue collar are no longer about 1h sport in the morning then looking at the ceiling, I feel like my job IS fitness lol.
No joke, you're not really in the mood to go to the gym after lifting, hammering, pulling, drilling, welding etc all day.
Maybe I should give some time for exercise though as a way to not hurt myself at work, I've heard that doing exercises besides helps strengthen from the "bad" efforts (anatomy wise) you inflict on your body at work. I've no knowledge whatsoever so I can't say. All things considered, at my young age, that might spare me hardship later on if that is true?
Lathe Biosas wrote: Man, you are eating more in a day than I consume in three.
Interesting. I doubt I am really eating that much. Maybe more in one sitting at best.
The more active I am the higher my metabolism gets and it used to run hot when I was younger. I could not put on weight.
I wish I had been eating this much back between 2001 and 2005 when I was in the gym while going to collage. That would have been hugely helpful.
I started at almost this time last year. I'd started working out and added 100 grams of protein to my diet, on top of whatever else I was eating.
One thing I need to get back to is more protein and less carbs somehow. One thing I started eating last year, but fell off, was oatmeal. Plain oatmeal with a little salt and a little honey. I saw good results from that. I believe 1/2 cup of oatmeal, dry, is about 5 grams of protein. I was doing that twice a day at the end. It's not easy to eat blandish foods. But I do need to get back to that. I just buy a tube of the quick oats. It's dull.
Right. First step, somewhat delayed, but taken. I’ve signed up to the Gym.
Gone with Puregym, as it offers a useful app, which sorts out an exercise schedule for you. I also benefit from their water station thing, and free classes.
Gonna do three half hour sessions a week to begin with, centring on cardio. Once I can do half an hour without wrenching my lungs up, I’ll move on to weight training.
As before, not looking to get hench, just looking to maintain heart health, and fight the middle aged spread.
Next stop? Gym clothes!
New trainers (wearing outside trainers to the gym feels rude), five pack shorts with zip pockets, five pack sleeveless tops.
1993, year 11 in my high school boarding house I did 3 chin ups. Never more than 2 since. Then last week I did 4, followed immediately by another 3. Then on the weekend I did 5.
So pumped…
Lost 1.5kg in the last 3 weeks with non processed food eating (1 teaspoon on Nutella and 1 square of chocolate from a block in the 3 weeks). So at race weight 9 weeks out.
Glutes medius strained and have almost sorted an ingrown toenail.
Looks like good weather this weekend so will be moving 20km to a single run on the escarpment trails of the mountain range my house is perched on,
Then each week increase that by 5-10km until a 50km escarpment run 3 weeks before the race mid May,
I have previously found any further than that and the time to recover just knocks out any gains, and I need to slow down to race pace (6-6:30 mins per km) with a race pack.
Due to mandatory gear at races in Australia my next 2 races start with me carrying 7kg or 13.5 pounds of gear, then anything extra I want on top of that. Not like the US where ultras seem to require clothes and a carry water bottle….
Mad Doc Grotsnik wrote: I don’t think I’ve ever done a pull up! I know I tried in my youth, but never succeeded. That may be down to technique though.
In the 5th grade we had this fitness test, some trend started by Arnold. One event was pullups. I recall doing over 20. Mostly because people were freaked out about how many I could do at the time. I was well under 100Lbs at the time so it checks out.
I use a weight assisted pullup machine now days. It's helpful. I set it anywhere from 70 to 90Lbs and shoot for 3 sets of 12. You might find a similar machine.
Yeah I struggled similarly, having lived abroad for what are probably the real formative years of getting into sport - age 10-11ish. I came back to the UK suddenly having to play football, hockey and cricket with no prior experience and no-one especially making the effort to catch me up. It got better after that when I went to secondary school and started rowing - everyone was starting it from new at the same time as me.
The most fun I had at PE was when we got to use the gym. Because basically it was just you doing your thing; you get tired of one element you swap to another; you chose the weights and reps and so on all on your own.
Now it was almost entirely unstructured so there was no real gains being built into it or long term goals - mostly because we were the "D Team" so basically the non-sporting lot so often as not we didn't even have sports staff; just someone to make sure we exercised and didn't cause trouble.
But it generally reinforced my view that PE isn't really about physical education its about the head of sports getting teams that win prizes for the school because that looks impressive. The thing is it entirely leaves out those who are not naturally inclined to be sporty and a lot of the training for the games is lost on people who haven't got the physical ability built up and who have no interest in furthering it.
If it really were about PE then less focus on games and more on just basic exercise, personal targets, building up your own endurance and physical fitness and so on would be far better. Take the competing out
Overread wrote: But it generally reinforced my view that PE isn't really about physical education its about the head of sports getting teams that win prizes for the school because that looks impressive. The thing is it entirely leaves out those who are not naturally inclined to be sporty and a lot of the training for the games is lost on people who haven't got the physical ability built up and who have no interest in furthering it.
My prep school was tiny, only one class of about 25 per year, so I was in the 2nd XI for basically everything despite having no prior experience!
Weather crap, cold and miserable? Pitched of churned up mud frozen into a flesh grating surface? Perfect time to force the unwilling to play Rugby. And don’t bother calling out the talented lads for High Tackles. Not to mention sweltering hot summer? Everyone into the brick wall, steel roof sports hall to play basketball without air conditioning
Crispy78 wrote: It was the cross-country runs I really hated.
I loved running cross country. Our coach never commented on the fact that there were a few of us who consistently got really bad times and always finished just after the female runners.
I remember running Varsity before I was in High School, and coming in dead last at a big run. The 14 people I was ahead of got DNF (Did Not Finish).
My problem with cross country was it was always an all or nothing. You went from regular sports games where you mostly had to jog around the pitch as practice and could then mill around on the pitch a bit; to suddenly several mile runs for a bit.
Again it was one of those situations where the non-sporty individuals just suffer because its too much all in one go and not regular enough to build up actual performance or endurance.
Honestly I recall sports was 2 big several hour long sessions a week and looking back I'd have made it 1 hour per day. Sure that's bad for those who want big games, but for actual building people up with physical fitness it would be far superior as you'd get that little-and-often element.
Then just let all the kids who want to do big matches and games play on the after school events*
*which is another funny thing because sports was backwards. If you performed well you got MORE sports practice and if you performed poorly you got LESS because you weren't expected at the after-school-team-practices.
We used to do long runs as part of our rowing training - something like 5-8 miles. They would just be on a random route round the streets near our school. A couple of times I was so far behind the pack I literally had to ask passers-by 'which way did they go?'...
Much as I clearly hated PE at school, and not without reason?
It’s a shame it was so badly organised. Because I do enjoy the buzz you get after an exercise session. And given all the mad chemistry going on in a spotty ‘Erbert’s teenage brain, I can’t see it having a negative impact.
Well, I didn't like PE either really but then I hated School all the way through. My last two years I was able to take weight lifting as a class but I squandered that. I was unhappy.
Looking back I should have taken it in the morning and again at the end of the day but that's just me being old and wishing I had done something for myself instead of taking so many art classes which were completely worthless.
It's funny too because I was doing Martial Arts classes after school and, again, I wish I had done more of that.
I need to let that stuff go and not think about it anymore.
We were out of town today. Hope to get into the gym tomorrow. I'm trying some new stuff that seem promising.
PE is a good concept, but it's too disorganized to be productive.
Forcing everyone to at least slow jog around the track for the period would have been a better use of time than what we had, which was basically the athletes beating up on the non-athletes for a minute.
I've read a lot of conflicting stuff on the internet lately. How many calories is a 45 year old male supposed to consume in an average day? No strenuous exercises - just a typical day of living.
Lathe Biosas wrote: I've read a lot of conflicting stuff on the internet lately. How many calories is a 45 year old male supposed to consume in an average day? No strenuous exercises - just a typical day of living.
There isn't a number
You'll find a load of variations because basically what you need to eat varies considerably based on your own body and the way it processes food; the foods you are eating; the activity and style of life you lead; the nature of the actual food itself and a bunch of other things.
Any references you'll find will either be generic or will state "average intake for person living X style of life". Even within those there will be variations on the numbers. So you might find a rough range of values at best.
It's like how the BMI "kind of" works as a rough indicator but will still fail on specifics - eg many sporting people, esp weight lifters, boxers and so forth will rank as grossly overweight on the BMI even though they are perfectly fit and healthy
If you want specifics you really have to talk to your doctor/dietician/exercise coach person etc.... Ergo you have to go to professionals and get feedback based on your specific situation to get a rough idea what would be a healthy amount for you
Weekly shop ordered, no snack foods, limited processed foods. Not exactly low fat, but lower on preservatives and sodium.
Ordered bits to make Shakshuka, a tasty vegetable stew, which you add eggs to near the end, allowing them to poach. Only takes about 20 minutes beginning to end.
Also gonna pack my gym bag tonight, ready for my first visit tomorrow after work. Can confirm bag is now packed. Should also probably dig out a hair tie, just in case. Don’t want my marvellous locks getting tangled in any gizmos.
No particular goal in mind, just eating better and being more active, see what shakes out.
And as I review my exercise sets for tomorrow? Remember, fellow “thinking about joining a gym” folks? Nobody cares that you’re gonna struggle. Nobody is going to laugh at you. Nobody is going to negatively judge you. We all start our fitness journey somewhere, and from varying start points. Get your headphones, load up a motivational playlist, and start improving fitness.
In case anyone is interested? Half hour or so work out. Has a planned warm up and cool down. Exercises for tomorrow are…
Incline Walk. 1.5% at 4-6kph for 4m, then 3% at 4-6kph for 4m, followed by 6% incline, 5-7kph for 4m. As I’ve quite long legs (6’2” height) I’ll likely go for the higher end of the speeds/
90 secs rest
Goblet Squat. 3 sets of 20 reps with 45s rest in between
Push-ups. 3 sets of 12 with 45s rest in between
Oblique Crunches. 2 sets of 30 secs, with 30 secs rest in between. Should burn 225kcals during it.
App is a real gem here. Not only sets the exercises based on your goals and described fitness level, but has gifs showing the appropriate form.
Exercise plan changed, to a combo of treadmill and exercise bike. Burned around 300 calories.
Dinner I made Shakshuka. Slice an onion and a bell pepper (any colour), sweat in a pan with some olive oil and cumin seeds, adding some smoked paprika once it starts cooking down. Tip in a tin of chopped tomatoes, bring to a simmer and let those flavours get to know each other. Crack in two eggs, and stick it in the oven for 10 minutes.
I also added some garlic powder (didn’t have fresh) and some green chilli’s to pep it up.
I’d definitely be in calorie deficit for the day if I hadn’t finished off last night’s ’goodbye fatty’ pizza.
App has a fair amount of floor exercise, with little to no equipment needed. So for jumping jacks, squats, walk out push-ups and that? I’ll do at home on Not Gym Days. Keeps my hand in, and should help improve cardio fairly quickly.
Mad Doc Grotsnik wrote: App has a fair amount of floor exercise, with little to no equipment needed. So for jumping jacks, squats, walk out push-ups and that? I’ll do at home on Not Gym Days. Keeps my hand in, and should help improve cardio fairly quickly.
Kill Jumping Jacks. There's better cardio out there and they are bad for your knees.
Mad Doc Grotsnik wrote: App has a fair amount of floor exercise, with little to no equipment needed. So for jumping jacks, squats, walk out push-ups and that? I’ll do at home on Not Gym Days. Keeps my hand in, and should help improve cardio fairly quickly.
Kill Jumping Jacks. There's better cardio out there and they are bad for your knees.
My old Navy Doctor buddy found me alternatives.
I don't do jumping anything anymore. Hurts my Knees and I already have back issues. It's a huge no-go for me.
I found the leg press machine to be really good for cardio. I know that sounds odd but between the number of reps and the weigh I will be huffing and puffing by the time I'm finished. I don't do that for cardio but I have seen the benefit. Ellipticals are my of to we have one that works in tree stages based on how wide your stride it. The first stage makes it more like a stair climber the next two are more like what you might be used to. I can't really even use a stationary bike anymore because it bothers my knees.
If I could pick one callisthenic and actually do it, I'd do burpees. I've heard nothing but good things about that. I know they suck to do. Used to be able to do those.
I was doing inclined walking on a treadmill for a while. a 2.5 pace at top incline for at least 30min post work out. Meh, I could take it or leave it as long as I have an audio book it doesn't bother me.
The big thing for me was finding some Under armor shoes. I'd never work that brand and it'd been a bout 12 years since I last bought running shoes. They feel really good on my feet. The brand I used to buy felt like boards under my feet by comparison. Just bought a second pare having worn the first pare for a year. 70 bucks, not really a bad price they're still in very good condition. They're not street shoes unless we're out of town for the day.
I've just added weighted crunch's to my workouts. It's a machine, I'm not on the floor. It feels like it's actually working correctly. So that's 2 for the abs every visit. I'll try to stick with that for the year.
Saturday morning regular 2.5km jog to Parkrun and helped set up at 6am for 7am start. Then did 2.5km loop of the course (we do it twice in the run) to swee for any obstacles or mud/water.
Feeling a bit tight and not sure how I would go.
Took off 7am and ran 18:07, dropping 12 seconds from my PB for this course and 1 second off my best time for Australian Parkruns that I did a month ago on a dead flat course (my home course is quite hilly).
Absolutely blown away.
Jogged home and signed up for a 15km trail race in town on the Sunday.
Sunday morning turn up, we go first, then the 10km and then 5km with x3 5km loops of trails up and down the escarpment (my town is on the edge of the Great Dividing range).
Took off with the lead pack. In the lead at 1km and 15km and 466m elevation later 1:20:01 and won by 4 mins over a professional runner.
Know I could have easily dropped another 5 minutes if there was someone up with me to push.
Pulled back this week in training, it was the perfect shake out weekend with severe intensity rather than a long race.
I'm trying to shift more to trails and longer runs but we are in a 10 day rain patch so rather than do the trails I aim (likely Friday) to just run up and down a steep hill for 20km to really prime my legs for the race, now in 7 weeks....
From this point forward it is tring not to get injured and fine tuning for race day.
Also, quick grumble, as it wouldn’t be me without a grumble.
Don’t mind the teenagers using the gym. But if they could just stop fannying around on the equipment and do some sets, that’d be great. Also, put a damned padlock on your damned locker. Took me ages to find an empty one!
5kg Dumb Bells have arrived, and I’ve done some basic exercises with them this evening.
Mainly focussing on my left arm, as despite being a Lefty, it’s markedly weaker than the right due to a window inflicted wrist injury from the Nineteeeeeen Niiiiiiiineties.
Doing reps of 12, going from bicep curls, to vertical push, and lifting out to the side. Which I’m sure have proper proper names, but I don’t care.
Ashkerly, on weights? How to select the right weight for a workout?
I know enough that “don’t just go for the most you can live, that’s how you spazz yourself”. And if memory serves, stamina and resilience can be built with even pretty light stuff, as it’s the repetition that does the work.
But beyond that? And I’m not saying it’s right? I’ve not a Scooby. Any thoughts?
Everything I know is that with weights its basically repetition that does the most work rather than intense weight. The intense weights are almost more showing off for bodybuilders and the like. It's pushing to the max but when they work out they do so with much lighter weights and more reps and more sets of reps
So if its the first time in forever chances are you'll be in pain tomorrow. Off-days to recover are important and when you start its going to be a case of having those gaps to help your body recover between the sessions and as you go you'll build up to being able to do more and more.
Keeping a written record can help as it can help you stay focused; work on local improvement and also mean you don't miss days that turn into weeks.
So, arms were and are fine. So that’s nice, and I guess means 5kg is about nice for repetition.
My legs though? Curse those stretches! Like a Chaos Dwarf Sorceror or Eldar Farseer, seems I was partially solidified. But definitely better today. Sufficient I can go get another work out in. And as our big supermarket is across the road from the gym, good time to go get more fruit and veg.
Automatically Appended Next Post: Second gym sesh done.
Did a quick bit on the treadmill to warm up, then on with the programme.
Seated Row was weird. I had no problem doing it, but I think I was too tall for the machine. The pad is meant to be chest height, but even on the seat’s lowest setting, I remained hunched over the machine. Did maybe 6 of the 12 minutes.
Dumbbell Romanian Deadlfit was a doddle. Absolutely no bother there whatsoever.
Leg Press Machine. 3 sets of 10, again pretty much a doddle. My legs have remained oddly muscly from a lot of cycling in my yoof
Barbell Shoulder Press. Not too bad, but need to find the right weight for it.
Definitely feels like I’ve had a workout, especially across my back. So that’s nice.
Next visit Sunday, I think. I would go tomorrow but I’ve got a tattoo booked.
I've added barbell shoulder presses but don't do those regularly yet. Back work will be wear you out. You'll know you did it. The seated row ? was that like a rowing machine as in boats or the seated rowing machine as in weight lifting?
I've tried the "rower" for cardio and it is all about form. The seated rowing machine for weightlifting is a goto for me I do that a few times a week. I have one guy who comes to the gym I will work in with occasionally and he used to be a power lifter so they work is good but I get more rest working with a partner than I would on my own. Funny though I can almost keep up with him on the seated row but I don't know that he'd working his hardest either. Nice guy but I think it's a little timid. He's almost my age so the conversations are good.
I'm adding the hex bar dead lift today. I need to see how that goes and I am planning to add squats. I want my legs to get bigger and it feels like it's slow going. Ya, I'm 47 and all that. I figure one day a week for each of those for a while.
I also need to get back to doing pull ups. I've skipped them for about a month.
And the ab stuff is working I only did one of the two on Wednesday. I ran into some breathing issues before my workout was over. I don't know what brought it on. It's warming up I'll be back to a gallon of water a day by this time next month.
Seated Row is more akin to weight lifting. There’s a pad in front of you, and you pull the weights. As you’re seated, I presume it’s isolating your back muscles more, as you don’t get a boost from your legs.
Next programme is predominantly floor work. That I think I’ll do mostly at home. But rather than just go to the gym for a couple of exercises, I’ll do more treadmill and cycling, get a wee cardio boost.
The gym company’s app really is solid, as you get a looping gif of the appropriate form, which massively helps. And is indeed how I know the Seated Row wasn’t right for me,
I swear I’m already feeling the benefits of the increased exercise and keeping an eye on my food. The Happy Chemicals are setting in, and my skin feels clearer. But, that could be us finally getting something resembling Sun as much as the better nutrition.
The lasses kept looking at me too, which felt a bit weird. Probably my long hair more than anything. Certainly ain’t my body, because if it is indeed a temple, it’s a semi-ruined one, probably infested with pigeons.
Mad Doc Grotsnik wrote: Seated Row is more akin to weight lifting. There’s a pad in front of you, and you pull the weights. As you’re seated, I presume it’s isolating your back muscles more, as you don’t get a boost from your legs.
Ok, I was confused because you mentioned doing them to time and not sets and reps.
I like the seated row.
After fighting with a billhook that was just a little bit too heavy for me for a few weeks, I ended up sore in a most unusual place- where my collarbone meets my ribcage. It's a new one for me, so I stepped it back down to a lighter weapon on the regular (straight 7'6" glaive with no head), but I'm delighted that it's usable, even if a bit slower and more awkward than I'd like. Within a week, the discomfort resolved. For now, I'll probably drill with it once or twice a week, just not make it my primary until I've grown stronger.
By next year's Gulf War, I'll be a menace with it.
But, it is good ouch. Yet ouch enough I’ll need to let it settle down before I do my next session.
So, going for walkies today. Got a pretty comfortable 4km meander in mind, and it all helps.
Muscles definitely settling down. Was getting my new tattoo done earlier, and when shifting to a new position, my shoulder gave a big old pop, and instantly felt better! Still need to go easy though. No point not listening to my body, pushing it and risking permanent damage.
Just wanted to ask what the app was MDG? I use one called Exerprise - the guy is VERY American but he knows his stuff and there's a good library of exercises on it. Very useful for those of us who can't (be arsed) to get to a gymn and just want to exercise with what's to hand.
Comes with the membership, and I couldn’t do without it. Not just to show me what I must assume are effective exercises, but the correct form.
And with the purchase of a yoga mat and a pair of dumb bells, I can now do a fair amount at home. Nothing that will get me super ripped, but more than enough to offset a typically sedentary lifestyle. Especially if I stick to my new plan of walking down the big Asda of an evening to get my dinner. It’s around a 2km round trip, which isn’t an awful lot. But it’s still More Than I’m Doing. Well, more than I was doing.
Automatically Appended Next Post: Yup. 2km there and back, with a bit of aisle meandering. And even a bit of light weight carrying due to shopping bags.
Automatically Appended Next Post: Also did some mild weight lifting. 5kg each hand, Romanian Deadlift, into bicep curl.
Did…like…a bunch? Maybe 30 or so, on the trot. Was enough to leave me slightly out of breath. Probably not a lot in terms of Calories, but should add to the toning up of my flabby, if clear skinned, mass.
Automatically Appended Next Post: And another 30. I counted them this time.
Lathe Biosas wrote: I thought I misread the last post. Then I read it again.
Are you apart of the SCA?
I just had trouble imagining how much room you need to train with a bilhook or glaive...
Lol, yes, yes I am. I'm fortunate to have a backyard, and good area to hit my pell (target, practice dummy, padded fence post). Realistically, I'd want at least a 15 foot diameter area where I'm not going to hit anything- but I'd be much more comfortable with 20. Accidents happens after all, and there's a lot of momentum involved in drilling with this style.
Arm is feeling waaaay better today. Sufficient I can go do another gym session.
Got 12 minutes of jogging ahead, plus stuff like goblet squats and various torso twisty things.
Hopefully my body will recover quicker, as I do want to get up to three gym sessions a week. But it is just a hope, not an insistence. No point injuring myself out of impatience.
Also, I was trying to work out how many calories I burn on a meander around town. Apparently, it’s 1 Cal per 1kg of body weight. So I’m looking around 100 Cal per km. Though, that is on my assumption I’m still the 17 stone I weighed last time. Which was several years ago.
I really should buy some bathroom scales, shouldn’t I?
1) You can gain weight at stages because you're gaining more muscle weight than you lose in bodyfat
2) Don't measure too often. Heck your weight goes up and down over the course of a normal day. So you want decently spaced out measuring points so that you're reviewing the actual weight change over time rather than just getting lost in the daily up-downs etc...
3) Remember that body condition is different to weight - eg if you improve tonality and muscle mass you might well go up.
This is basically the same as how many power-lifters and sports people rank as "overweight/obese" on things like the BMI charts. They aren't overweight, they are just heavier because they are fitter than the "average person working in an office"; and that fitness comes with more musclemass.
It can be a helpful tool and one of many to help you monitor your improvement.
Another one can be a simple regular chart that shows how many reps/times/distances etc... you've done each day/week and which you can use to monitor your activity and changes.
Think I’ll still get them, as I genuinely don’t know how much I weigh right now. So, despite only being one part of the overall puzzle, it’s a necessarily area of knowledge.
From there, I can get more accurate estimates on my daily calorie needs, and how much I might be burning on a simple walk.
For instance? I’m currently under the impression I need 2,400 calories a day. And that I burn 100 Calories per km walked, when I can easily get 2km in a day. And I’m aiming for around 2,000 calories a day.
But, whilst my height and age are fixed and known? My weight isn’t. And I can find that out, or near as dammit, for the sake of a purchase costing a few quid.
That matters, because if I’m lighter than I think (even by a stone, stone and a half), then all my calculations are off, and I may be eating too much still, or not doing enough exercise etc.
But, whilst it’s something I was already aware of, the point that weight can be misleading (what with muscle being considerably denser and so heavier than fat), it still provides important data when it comes to calorie counting and estimating calories burned during even super light exercise.
Automatically Appended Next Post: Mind you, maybe the gym has a set?
Will check later. Done some of my exercises at home, so should only be a short trip t’gym.
Got jogging, Plate Wood Choppers and Plate Russian Twists left.
Will then see how I feel, and mebbes do a bit more. And this time? I won’t forget my sodding water bottle!
Automatically Appended Next Post: Scales bought, and another 2km walked in the job.
So, I’m 18 Stone 2 Pounds.
More than I thought, but gives me a starting point, and something to calculate my calorie need.
Had an in-office day yesterday, which saw me up at 4:30am.
Suffice to say, little exercise done. I did manage a couple of km of walking, and took the stairs where practical. But that was about it. And I didn’t each much, just my usual fruit and flavoured rice cakes. So at least I’ve maintained my calorie deficit.
Also discovered the pizza I’ve stashed in the freezer is 2,000 calories on its own. Which sucks.
Just getting back into they gym today after over a week away. I'd kinda aggravated an injury the other week. I'm just starting year two this month and am aiming to get in 8 days a week. Mondays and Thursdays and every other Wednesday as time allows. this will give me several days between sessions to recover and let me refocus on some other stuff I need to be doing. I too all of "last year" to focus on "self care". In this case the gym and mental health stuff through the VA. I'd been super stressed and angry beyond words for some time. I know now when it started so there's that.
I want less injuries this go round so more rest days is probably the way. My plan is fairly basic, hard upper body days followed by hard lower body days and my extra days will be a catch all and cardio. I think that'll work for me.
Not really looking forward to the cardio though.
I need to be more disciplined about going to the gym.
I’m doing the equivalent in home workouts and walks, but the gym of course offers superior equipment and variety. And for toning up and effective weight loss? Variety is the key.
Trap is a bit much but it is simply a tool/gauge of progress and not perfect. They're more accurate than those home body fat calculators at least but they need to be used in a controlled manner. Weigh yourself in the same relative state no more than once a week and don't expect noticeable progress on the scale every single week but rather on a monthly basis. I weigh myself Friday mornings right after the morning bathroom trip before I eat or drink anything in just my boxers and socks and only if I was regular the day before. If you forget on the scheduled day or life just gets in the way then just do it the next. Simply reweighing myself later in the day after I've done all my eating gets me typically around 4-5lbs of extra weight and if I throw on a full set of clothing (jeans, shirt, sweater) that adds another 2-3lbs. It can really mess with your mind and perceived progress if you don't weigh in the same relative state.
Man, when is my positive body image going to kick in?
I've lost 34 pounds of fat, regained muscle in my legs and arms, I'm almost to my pre-COVID fitness level (that's when everything went downhill faster than free-falling from the ISS)....
All my friends and family have complemented me on my success.
I felt confident... until I was invited to the beach this Sunday and immediately my body image turned to this:
I've lost 34 pounds of fat, regained muscle in my legs and arms, I'm almost to my pre-COVID fitness level (that's when everything went downhill faster than free-falling from the ISS)....
All my friends and family have complemented me on my success.
I felt confident... until I was invited to the beach this Sunday and immediately my body image turned to this:
You need to compare yourself only to yourself. I know it's easier said then done. I used to cheer myself up with this sarcastic backhanded compliment: before I looked bad both with and without my clothes on... now I only look bad with them off!
Ashkerly, because I can’t maths it seems? It’s 6lbs down. Forgot there’s 14lb to a Stone.
Gone from 18st 2lb to 17st 10lb.
I do know it expect weight loss to level off fairly quickly, and so to expect less dramatic results. But I’m already feeling the benefit in General stamina, and indeed mood.
Got stupid seated rowing today. Will make sure I’ve got it setup properly this time, double check I’m not just too tall for the machine.
Great progress and the best thing is to just keep steadily at it. You'll naturally get faster and slower spots - the big trick is to focus on lifestyle change over number watching .
The more you can engage with the lifestyle change and make long term changes the healthier it is for you in the long run. Even if it might mean that your weightloss is slower, its often far more sustainable long term in not just lowering it but keeping it lowered without feeling like you're having to live every day as a "diet punishment"
Even better! Like you said, the first month is always the highest so don't get discouraged if you can't unrealistically lose the same amount in the second month though. That first month included you shedding literal excess poop out of your system (however much less you're eating each day times the average GI transit time's worth of digested food that you're no longer putting in) as well as some dehydration as your body attempts to use the stored fat by rehydrating it. There absolutely is fat loss in there but your expectation should be more based on what you get in your second month of consistent loss which will then plateau and slowly decrease after 4-6 months.
My guess is WFH five days a week from my sofa for four or five years meant the responsible muscles weren’t getting enough work.
Also, some of the weight exercises are about flexing and twisting with added resistance. Lots of crackly pops, but the good crackly pops. Not the “Arrrrgh!” crackly pops.
Automatically Appended Next Post: Right, did all but one of my set exercises at the gym.
12 minutes seated rowing (varying between 20 and 40 kg)
36 Romanian Deadlifts with 7.5kg Dumb Bells
30 Barbell Shoulder Press at 12.5kg
Couldn’t get on the leg presses machine, as someone had decided that was Their Seat, and were just browsing their phone, utterly obvious to other gym users.
So my legs got some oomph, did a quick cycle. Will fit the leg presses in on my next visit.
Which leads to a question. What is gym etiquette when someone isn’t hogging a machine, but just Fannying Around On It?
Oh, and something I’d forgotten? I noticed yesterday on the rowing machine just how much I favour my right arm.
Despite being left handed, an ill advised teenage defenestration, just as puberty hit, seriously messed up my left arm, leaving me with permanent, but minor, tendon and nerve damage. So since then, I’ve become more or less ambidextrous, except for writing.
On the heavier settings, I noticed my left arm doing much less.
So that’s something I’ll have to address, and likely over time.
I figure doing dumb bell work with mismatched weights, left going heavier, will help, as will isolated stuff.
Suffice to say, little exercise done. I did manage a couple of km of walking, and took the stairs where practical. But that was about it. And I didn’t each much, just my usual fruit and flavoured rice cakes. So at least I’ve maintained my calorie deficit.
Also discovered the pizza I’ve stashed in the freezer is 2,000 calories on its own. Which sucks.
Then don't eat the whole thing at once. Have half with a salad today, leftovers for the next day or two.
Got back to the gym today for the first time this week. It sucked. I had no strength. Quit early and went home.
I'm discovering that I need to work out a lot to maintain my strength and to do that I need to eat like I had been before heading off to the gym.
That was part of my problem today I believe.
The other part was I decided to attempt the hack squat again and it only had 90Lbs on so I figured it'd be fine. No. My knees were immediately unhappy with me.
Weird that leg press and leg extensions don't bother my knees but that did.
I've been outside working for almost 2 week which is why I haven't made it to the gym.
I wont go back till next Monday. I'm still doing the outside work which is mostly slinging a manchette and tugging electro netting, it's a moveable electric fencing ,out of vines where it's been overgrown then moving all of that "fencing" out of the brush and setting it up again. Each section is about 60 feet long and I think we have 8 of those.
I think I only need 4 of them to get it all working again. Just shrinking the area but that'll be ok for a while. Then I can get back to "normal", what ever that is.
Don't forget if you're working physically all the working day then that's going to hit your energy and muscles. Even if you're not doing "HARD" work but you are working physically all the time that still takes its toll.
If you're doing lots of manual work and then the gym on top you might want to consider asking for some training/diet advice. It might well be that you don't have to go back to heavier eating or have ot miss the gym or such; just that you need some smaller adjustments here and there.
Few weeks ago won a 15km trail run race, beating a professional sponsored runner by 4 minutes.
Training doing 20km hills with 1km elevation in 2 hours with average heart rate 128 per minute.
Then I got an ingrown toenail and after 2 operations on it I have been stuck riding my exercise bike 18-20 hours per week and that is likely to continue for the next 2 weeks.
Leaving me 2 full weeks of training (not full as I will have ramp up) and a taper week before a 100 mile race with 6.8km of elevation.
Last year 1st 100km run, pulled hamstring 2 weeks before, 2nd 100km run, ingrown toenaiul removed 12 days before, 3rd 100km run, pulled my other hamstring 2 weeks before.
Meant to do gym today. But all of it can be done at home. Well, I say at home. The weights, yes. The rest is done via Brisk Walk.
Might do the loop down to Sandgate and back. Works out to around 4km. But first I need to go pick up my new models.
Weights wise I did 30 Russian Dumb Bell Deadlifts, 25 Bicep Curls, and Those Things When You’re Pressing The Dumb Bells Over Your Head? 30 of those things.
Will do plate twists and goblet squats later. But right now me arms need a wee rest.
Twists are a particular favourite for Last Exercise, as I’ve found it releases me back something lovely.
For me, it was an accidental 9km meander yesterday, in nice weather. Altered my route as I went to fit in some uphills and rougher terrain.
Automatically Appended Next Post: Weight is fluctuating a bit here. But I did have a fair few beers this past weekend. Still lighter than when I started though, and that’s the main thing.
I’m now hoping to grind my way down under 16 stone. But I’m already feeling pretty great.
Automatically Appended Next Post: I’ll also need to start taking my floor exercises seriously.
I currently can’t do a proper push-up, even if my life depended on it. But, I’m reading that what, with apologies, was called “girl style” at school, where your knees are the fulcrum, are a good way to start and start building the necessary muscles.
So it will be out with the yoga mat tonight for a bunch of those. And as strength and fitness increase, eventually move to proper ones.
Out for another walk this evening. Pretty much the same route as yesterday, but a more direct one.
Also some weight work at home before I came out. It’s a useful “I need to think about something other than this” during my working hours.
Got a thought stuck and need to distract the brain to shake it loose? Push some weights is now added to do some laundry, do the washing up, mop the floors, do some prep for dinner and other assorted 5 minute type jobs for resetting my brain and letting me see the trees in the forest.
Which is all good for the mental health. Which frankly I feel should be part and parcel of this very thread. Body and Mind, they’re indivisible.
Legs yesterday, was shooting for 5 sets of leg press but managed 4 before I tapped out. Meh. Just another mediocre Monday for me.
Did 90, 180 then 2 sets at 270 for 15 reps each.
Not amazing but better than nothing.
Just weighed in at the Doctors appointment at 205. Last year it was 210. - the weight of the clothing and all the stuff in my pockets, that's not too bad.
Just added fish oil pills to my regiment my cholesterol came in at 229 we'll see again in 3 months. Honestly that's not to bad. I'm also back on the oatmeal as of this morning. Just a half serving with my breakfast. I can live with that.
Just finished the tedious outdoor work today so I should be able to get back in the gym more than one or two days a week.
Afetr a heavy weekend riding with 4 hours Saturday and 4 hours sunday, then 2.5 each day since, things are ticking over on the exercise bike.
The ingrown nail continues healing with a small line of raw tissue adjacent to the cut nail edge but the giant cavity left from the procedure essentially filled in.
Camping this weekend so will be walking Parkrun 5km Saturday and need only a few hours riding my bike on dirt roads to get my weekly hours in.
Otherwise it is feet up this weekend, back to riding and reassess again in 10 days time to ensure 2 and a half weeks of healing, and then either another few days off, or restart jogging....
Last ingrown nail I was able to run a 100km race 12 days after excision without issue. This one however had an abscess.
That something so small could end in such drama just does my head in.
Thank goodness I had it sorted when I did and did not fight on another couple of weeks.
In better news I am just over my usual race weight with 4 weeks to go at 74.0kg.
Wrapped up the week with an attempt to max out my bench press.
Two reps at 190Lbs after working up to that. I didn't have a spotter so that's where I stopped. And that was set 6. I think I should start closer to 190 next week and shoot for maybe sets of 6 or maybe sets of 3 and see how that feels. 190 felt super heavy today. Some of that could be fatigue or that 190 is simply heavy.
Also no elbow issues today during that stuff. Hurray! I'm glad I was able to push myself today.
I walked on the treadmill for an hour yesterday at the highest incline a number 15, what ever that means and a speed of 2.0 to 2.7, what ever that means. It said I burned 704 calories so hurray. Managed 4 sets of 8 leg press at 270 after that and went home. Wasn't feeling fantastic but the walking did help my mood.
I should have time to get back to the gym today at some point. Not sure what I want to do today.
The legs aren't as bothered by the walking as I thought they would be.
My belts and pants are too big. I've never been happier to go shopping for shorts/belts/pants.
I'm taking this as a positive step to better living.
Just in case, always keep one or two pairs of fat pants to both keep you motivated as a reminder of where you started as well as an emergency backup plan in case you fall of the wagon hard. That's the half glass full and empty take on it.
Mad Doc Grotsnik wrote: I’m British. We invented those stupid measurements. Or more likely, nicked them from other cultures and pretended they’re all the same base logic.
But…Pokemon Go is my step counter!
Just don't get run over while you're trying to catch Meowth/Pikachu/whatever. I've never been to NYC myself but I've heard the traffic is pretty nuts!
So mid last week went into atrial flutter and atrial fibrillation and had a night in coronary care.
On meds, heart now regular and back to normal activity and training if I do not push hard
They even said I could do the 100 mile run in 3 weeks. But even I think that is a bit too much and have cancelled the trip.
Seeing cardiologist next week to organise a cardiac ablation (the abnormal firing tissue gets fried), 1 week off then back to normal training and racing
Decent workout today. I put up 205lbs on the bench press for the first time. It was one really bad rep. That was the 4th "set" . I dropped the weight off down to 135 for set 5 and easily knocked out 12 much better reps. I'm closing in on 225. Just a few more weeks, more like months, and I'll get there.
Will have walked around 10km by the end of play today.
With 20km done yesterday, my feet are throbbing.
Not painful, like. And there’s a sports massage place over the road from my hotel, so will likely pay a visit tomorrow and get my poor tootsies some TLC.
Waaagh_Gonads wrote: So mid last week went into atrial flutter and atrial fibrillation and had a night in coronary care.
On meds, heart now regular and back to normal activity and training if I do not push hard
They even said I could do the 100 mile run in 3 weeks. But even I think that is a bit too much and have cancelled the trip.
Seeing cardiologist next week to organise a cardiac ablation (the abnormal firing tissue gets fried), 1 week off then back to normal training and racing
My dad has had similar symptoms in the last couple of years, but it went way down when, of all things, he stopped playing racing video games (he loves his F1 and GT racing games). His cardiologist was suggesting a similar thing (burning away misfiring nerves in the heart or something like that) but has now said it's unnecessary unless it flares up again.
And I put on half a stone in New York. Probably all the bread and beer!
But on balance, for an indulgent holiday it’s not too bad given I had to rely on restaurant food due to lack of cooking facilities, and walked 60km over the week. And I’m yet to drop off the kids at the pool, which should account for some of it at least. And whilst I don’t know how to quantify it, at least some will be from my leg muscles getting toned up. They’re not exactly Cyclist Legs again (and probably never will be), they’re a good deal further away from Over Stuffed Sausages.
Hopefully the jet lag is dealt with, and I can get back in the gym tomorrow.
Right, better news. Weighed in this morning, and it’s 18st 1lb.
Need to shower and tidy up a bit, get some food in, and a friend coming round around 1pm. Then I can think about getting back to the gym for maybe an hour. Will probs give my legs a rest though, as they’ve done a lot work in the past week, arms much less so.
After all, who wants a six pack when you can have a keg!
Turns out our local one is closed for now, but a couple of towns over is open. Around £5 for a session, so plenty affordable. And uniquely for around here? It’s council owned and run, so I don’t need to sign up as a member. Towel, shorts, fee, and away I go.
Will go for a session this week I reckon, see how I get on.
Owning a restaurant has its share of occupational weight gain. I'm around A LOT of food 50 hours per week.
A number of years back I was chatting it up with my teenage employees and I mentioned I used to be on the town's swim team about 20 years prior. They stared at me like I was crazy. I literally had to tell them where they could find my team picture in the school's trophy case.
I've made plans to do legs on Monday. I've made a gym buddie I guess. I've worked in sets with him before and doing that gives me a better rest between sets so with some luck I'll make it there about the time he's starting and jump in.
The only other thing I want to do is more walking on the treadmill. I am nearly done watching Helsreach. That's been really enjoyable. And has kept me locked in.
I'm noticing Grimaldus is just a flirt. He's never seen a weapon or a war machine he didn't like. "Princeps Majoris Zarhar I see you're your wearing your titan...and you're all cover in guns... "
Extremely loud war horn noises or "Oh he noticed me".
Followed by a lovers quarrel over another war machine...
But I digress. Oh ya, I also just got another bag of whey Casein. I'm doing two scoops with water at about 8 at night a few hours before bed. It takes 8 hours, there abouts, to get through the system. It's vanilla. I tried the Chocolate this time last year and I didn't like it at all. vanilla seems to be my "go-to" flavor because I can always add other flavors to it. Orange or Lemon Gatorade works wonders. I just don't do that every day.
Burpees are phenomenal for rapidly developing your endurance. Two weeks doing 20 a day and I broke the wall I was having with distance runs. Trouble is there is a reason why people avoid them, they are an absolute killer, and doubley so if you are doing them properly and trying to keep good form. If you can learn to love them then you're onto a winner.
I think I will add them to my workouts. I need something more than I'm doing to get the metabolism fired back up. When I started working out last year it really spiked my metabolism. I was constantly starving.
I noticed the day after I started back on the whey Casein that I just wasn't hungry the next morning until almost noon. Eating was weird for almost 2 days. I haven't had another in two days. I will hopefully shoot for that big shake by 7pm instead of 8pm ad see if that helps.
Mondays workout was sell than I usually do but my knees felt swollen all of yesterday. They didn't look swollen just felt bad. I'm planning to drop the weight for maybe 2 months down from the 360lbs I've capped at to maybe 340 tops. I may go even lower.
I had a va Exam yesterday I mentioned my knee issue and was hit with the have you considered loosing weight. * I'd only had one protein shake a 6 in morning and didn't get to eat again until about 4 in the after noon.
So I stuffed myself with a chicken sandwich, half a large fry and an apple pie from Hardee's. I pigged out. Yesterday was rough. drove for 3 hours in the morning then was out from 1130 till 4 in the after noon all for mandatory appointments. I crashed out for almost 3 hours after I ate. Couldn't be helped.
The rest of this month is clear so things should return to "normal". I'll be in the gym later today for a light workout, my knees are still unhappy with me. So I'll start the Burpee's today. I'll see if I can do 20 and see how that feels if it's ok I'll shoot for another set after a short rest.
I'll also hit that abs machine I'm not up to 3 sets yet but I'm not giving up. ( I like it, it doesn't bother my back. )
* I'm down 5lbs from last year and holding and hope to drop another 5lbs this year. Keeping the weight off is as important as loosing weight. I was a little irked at having been asked that but I get it, that seems to be the go too question.
I know I need more cardio. Meh. I'll figure it out.
Good luck with it; I hope that your knee improves.
I'm at the age now where I need to consider what I want my health to be like in 20 yrs (i.e. still be around), so have replaced strength building exercises with ones focused on flexibility. Half an hour every morning of stretches, yoga poses with some quick bursts of activity (like press ups or butt bridges.) I'm actually really enjoying it, which is a change as I've never liked exercising for the sake of it.
Quixote wrote: I've discovered there is a huge difference in walking for exercise and walking because you use public transportation.
I walked 4.873 miles yesterday... not because I wanted to... but because the bus and train I usually take dont run on the weekends.
Here's the weird bit. I didn't realize I walked that far.
Had I tried for a 5 mile exercise walk, I would've probably balked at the idea.
Sometimes necessity, can work as a better exercise tool than we realize.
I'd say its not just necessity but situation. Yesterday you had a reason to walk that distance, an objective, which wasn't purely "for your own health". You were going to places to do things and you had to walk that distance to do those things. If it wasn't all in one block (eg walking station to station) then you could also have had more micro-brakes over that distance than a "health" walk where you might do it all in one big go and feel committed to not pausing.
Sometimes that's a big reason why people who go on big diets and exercise regimes to lose weight then end up piling back on the unhealthy weight after they hit their targets. Because the only reason they did all the prior things was "for their own health" and once they hit the target that pressure vanished. It's also pressure that, for many people, isn't sustainable long term.
Meanwhile the person who got into walking for the joy of hiking or to visit places etc... has a greater chance of maintaining those activities even after they hit whatever health target they are after. Because now its not just that they've made it habit and routine, but that there's a reward based system for them outside of "for your own health". Finding ways for activities to have multiple potential rewards for you is great. It helps increase motivation; increase the reward factor at the end and it can also have a greater chance of becoming a long term part of your life; even if one of those rewards goes away or becomes less important.
Remember when the UK government told everyone to drink 8 glasses of water a day - they later admitted they made it up to just have an answer.
In general terms most "average person needs X" are grossly simplified statements. With the huge variety of body sizes, fitness levels, metabolic and other body rate variables not to mention lifestyle choices and so on and so forth - the amount of food you need per day varies a LOT
Any generic number you find is most likely going to be either a gross simplification of data or made up.
How many calories you need per day depends on a bunch of factors and you need to talk to a professional (doctor) for a proper review, evaluation, tests and so on.
Plus food intake is more than just calories so it can get complicated.
Plus even if you are working toward a goal like weight loss; things like rate of change; lifestyle; threats to your current health e tc... can all come into play to vary the rates.
Eg people who are hyper obese might well be put onto diets far harsher and be expected to lose weight way faster than someone who perhaps only needs to lose a stone or so to reach a good target weight.
Fast weight-loss is a strain on the body, so if you don't have to do it you don't have to put your body through that.
But it all comes down to the core fact that if you want much more specifics than "eat less, exercise more = lose weight" and "lifestyle changes toward more healthy living are more sustainable long term" then you need to go talk to professionals; get evaluated; tested etc.... for more in-depth answers and solutions that are tailored to you.
To lose weight and fitten up? Less Cake, More Exercise, is a fairly decent starting point.
Not a catch all answer (dietary requirements and assorted oddities and that), but the absolute bare bones. Take out more than you’re putting in.
The complexity is in doing that healthily, and knowing that as you lose weight, you tend to burn fewer calories just, Y’know, doing an exist. And not to let that get you down when initial serious progress plateaus.
My current metric? I still get out of puff, but I can keep going and get my puff back without a rest.
May not sound like much? But progress is progress.
I've not had a lot of enthusiasm for the gym in the last tow months. I've had stuff going on and just been feeling lazy.
By the end of last week I'm back in the gym, finally. Not a lot of excitement to be there but I have been enjoying the treadmill. I've been walking up hill at the highest incline available for 20 to 30 minuets at various speeds and at the highest walking very aggressively which hasn't felt too bad. My legs have felt tight but nothings hurting. So that's a win.
I'm trying to get back into weights but I've cut way back to just one or two different lifts and calling it quits for the day.
I've had a problem on the left side of my back that's reached way out to the back side of my left arm to the elbow. I may have pulled something. If so then it was due to lifting one of my goats because she was being too stubborn and I don't like dragging them on a lead. Thing is she likes being picked up so... maybe that's what she really wanted.
Who knows.
The issue with not working out hard several days a week seems to be that I quickly loose strength. I guess that's just how it is now.
My goal of that 225lb bench press by the end of this year is still what I will be working on. It just looks like it will be 6 months away and not 3 or 4 now. Oh well, it is what it is.
Today will mark 3 months of 5 day a week exercise.
Been keeping it simple. 30-40 mins of jump rope and 20-30 min of moderate weight lifting for reps not failure.
Don't have a scale but clothes are fitting that absolutely weren't before and I feel way better.
Once it just becomes something you do it's a lot easier.
Gotta be careful starting jump rope though. Definitely had to listen to my body and take some days off early on when the tendons and ligaments were getting used to this new "having to work" thing.
Food can be really tough. Portion control is my biggest hurdle. Spent most of my life as a chef so I can make good food.
I've been trying to not care what I eat as long as it only adds up to 1500 or less calories a day. Reasonably achievable as I tend to just eat lunch and dinner and only have a main no sides (swear that's the part that crushes me)
Leave my off days to be free for alls (I spend every Sunday with family so know there's no sense in fighting it as we always overindulge.)
Been working on my Zone 2 running, after being very much an all or nothing runner. But my knees don't really cope with that anymore, and it's getting harder.
Been a slog, and a lot harder than I'd thought, but I'm at the point where I'm seeing results and enjoying it. Did 10km today at 5.13/km, with an average heart rate of 140.
I got a stern message from a friendly psychologist about me loosing too much weight.
Apparently I shouldn't use weight loss as a way to make my family happier. My folks believe I should have the same physique I had in High School/College that I do at 45.
Even though I have dropped from 227 to 179, the first thing my mom said upon seeing me was, "Oh I thought you were trying to lose weight-your stomach is still sticking out. You should skip some meals."
There is balance in all things and it's very important when chasing weight loss, that you don't go overboard. It's very possible to get yourself mentally locked in and suddenly skipping meals; focusing on the number going down and all results in rapid weight loss, but then rapid loss of body condition and health as you end up losing muscle not fat and debilitating your health.
Also even those on extreme need of weight loss still have to balance a healthy reduction. You still need active food/nutrient intake to stay healthy. Those on very sharp reduction often require very regular (weekly if not more) monitoring of their condition.
Shifting away from purely the "Weight" as a number to other ways to measure your health can be very constructive. That's why some people set fitness targets for themselves.
Also remember family can be some of the most cutting with comments whilst at the same time also the most supportive. They can be haphazard and varied. Stick with your psychologist and keep going.
You've lost a lot already and you're clearly on a road toward a healthier condition; you just need to balance it against your daily exercise needs and so forth so that you find a good new sensible balance point.
I'm just a tad over 6'5" tall, and I carry my weight well for what it is. I was always a chunky kid, but after my first year of college I slimmed down to 235 pounds, and I was looking good.
Sad to say that in the 20 years since my metabolism took a nose dive, I ate like crap, my stress levels were through the roof, and I ballooned up to 385.
A bit of a change in habits, and I've lost 30 pounds in the last year with minimal effort. My end goal is at least another 80.
Lathe Biosas wrote: I got a stern message from a friendly psychologist about me loosing too much weight.
Apparently I shouldn't use weight loss as a way to make my family happier. My folks believe I should have the same physique I had in High School/College that I do at 45.
Even though I have dropped from 227 to 179, the first thing my mom said upon seeing me was, "Oh I thought you were trying to lose weight-your stomach is still sticking out. You should skip some meals."
Thanks Mom.
Fastest way to lose weight is to cut people out of your life who make you feel worse more than they make you feel better. I hardly spoke with my father in the years before he died for that exact reason. You very quickly feel much lighter when you don't have those negative comments rattling around your head.
Overread wrote: There is balance in all things and it's very important when chasing weight loss, that you don't go overboard. It's very possible to get yourself mentally locked in and suddenly skipping meals; focusing on the number going down and all results in rapid weight loss, but then rapid loss of body condition and health as you end up losing muscle not fat and debilitating your health.
Also even those on extreme need of weight loss still have to balance a healthy reduction. You still need active food/nutrient intake to stay healthy. Those on very sharp reduction often require very regular (weekly if not more) monitoring of their condition.
Shifting away from purely the "Weight" as a number to other ways to measure your health can be very constructive. That's why some people set fitness targets for themselves.
Also remember family can be some of the most cutting with comments whilst at the same time also the most supportive. They can be haphazard and varied. Stick with your psychologist and keep going.
You've lost a lot already and you're clearly on a road toward a healthier condition; you just need to balance it against your daily exercise needs and so forth so that you find a good new sensible balance point.
This is a great post. I know for myself I opted out of a scale because I know chasing a number wouldn't be good for me. Min maxing isn't just for miniature games
Lathe Biosas wrote: I got a stern message from a friendly psychologist about me loosing too much weight.
Apparently I shouldn't use weight loss as a way to make my family happier. My folks believe I should have the same physique I had in High School/College that I do at 45.
Even though I have dropped from 227 to 179, the first thing my mom said upon seeing me was, "Oh I thought you were trying to lose weight-your stomach is still sticking out. You should skip some meals."
Thanks Mom.
Hey man that’s supper gakky of her sorry you have to deal with that.Skipping meals is also generally a terrible way to sustainably lose weight.
If the weight loss is intentional and you are happy with your results well done. Being healthy is about balance and feeling good in yourself not about making your mum happy or the number on the scale.
Personally this year I’ve dropped nearly 20kg, for most of the first half of the year I watched calories, did jiujitsu three times a week and the gym twice a week. Not exercises beyond walking for about two months due to health issues but hoping the surgery I’ve just had lets me get back on track.
Since April managed to build my running back up, smash my local parkrun record in over a 3 week period by 18 seconds in early June (17:51)
Then a week later rolled my left ankle on a training run
Then a week after that tore my right plantar fascia.
4 and a half weeks later (yesterday) I managed a 3.5km jog at 5:30min/km pace with mild strain after the run.
Was meant to run a 100km race on the weekend, so another massive dissapointment with it being a year since I have done an ultra due to illness or injury.
I''m likely back to normal running in anywhere from 2 months to 5 months from now.
Rehab currently.
I have a cardiac ablation next Friday so that will hold me back from trying to run too much too early.
So for the last 4 weeks I have been doing 17 and a half hours on the exercise bike per week to keep my fitness up, which seems to have worked because my average heart rate for the last 7 days is 40, as it was before the plantar fascia injury.
Lost 1kg
Crave white bread with honey or strawberry jam (we hid the nutella so I cannot gorge on it)
One race that is almost two and a half marathons in length in one weekend?!
That does seem like a lot of running...
My last ultra was 106km, 4800m elevation, all on dirt tracks and paths in 14 hours and 18 mins.
This year with where I was 5 weeks ago I was expecting 12-12:30 hours, as I was so much fitter than last year and all my running targets were so far ahead of last year.
May was meant to be 100 mils and I was aiming 23-24 hours, but had to drop out prior due to the atrial fibrillation just before the race.
I am fitter now, I think than ever before.
I do not have the high end sprint speed that I did when young, but I can jog for 24+ hours in the bush on dirt roads/tracks with elevation thrown in.
The only reason I am any good at 5km Parkrun is the sheer volume I do.
If I targeted 5km I think post injury I could be down to 16:30 on a flat course.
I don't do marathons as I would push too hard and I am after a mental challenge, not physical.
You will never have the highest of the highs and lowest of the lows in any single endeavour than you do with ultra running.
Pretty much anyone can do it. BUT you need time, dedication and a grit/determination.
It all starts with 1 step.
Seesh. The only marathon-ish nightmare inducing hellrun I've ever attempted doesn't even come close to that.
I ran the John Hancock & Willis Towers (formerly Sears Tower) in Chicago many years ago. Run up and then try not to tumble down, as your brain contemplates how badly falling down stairs would hurt versus running down them.
Now my main form of leg exercise is walking a lot and dancing like I'm 25.
Went to a funeral today, and was a horrid sweaty mess, as my suit was too tight. Although I bought it for another funeral last year, this is the first time I’ve worn it.
Gonna keep it for a bit until I’ve slimmed down, using it as a handy metric of physical progress. After that goal, as I hate wearing suits? Off to a charity shop.
Ya, I've been struggling too. I turned 47 in may and it was like the flip of a switch. Motivation dropped and so did my discomfort levels, that meant less trips to the gym followed by a drop in strength which seemed to set in really fast, way faster than I would have expected. I'm finding I need to be in the gym several days a week to maintain my strength. I've struggled to get back to it. I've changed up my workouts so I'm putting in a day just for cardio which isn't that bad as long as I can occupy my mind with music, books or a movie. My apatite is suddenly gone. So my eating has been all over the place which is very unhelpful I've found another supplement to try which may help with that and grow more muscle, we'll see. I'm looking forward to being over this funk I've been in. I know I've been sitting too much and playing too many video games. Not what I need to be doing.
Today was bench press, inclined bench press lat pull down and not a lot else. Tomorrow I'll start with leg presses and see what else I can do. Maybe some squats. Planning for cardio on Wednesday. 15 to 45 minutes. The tread mills are out for service so it's an elliptical machine for me or a split with a rower.
Finally something good to say! Today I decided to try to lift heavy again. It's been at least a month. ( or more?) I decided to bench using the smith machine, it lets you lock out the bar and keeps the bar from wobbling around. I started with a warm up at 185lbs. moved on to 205 that felt really good. On a whim I went up to 225 for the first time ever. 3 good partial reps. I brought the bar down to about within 3 inches or so of my chest. For 3 reps. That was amazing. I rested and did it again. That was also amazing. I rested and went up another 20Lbs. Now at 245 I did the same, 3 more "good " partial reps. Wow. After a rest I went back to 225 and did 3 more. My previous best was 205. I feel like I smashed that today. My plan going forward is to lift heavy and stay around 205 or just a little more but work on form for really good reps, all the way down.
One big issue I had was the bench height seemed too high so I may try a different bench but I want to move away from the smith machine to the normal bench with all that weight. I wont really lift again until the end of the week. When I get back in there before that it'll just be for cardo. I am amazed. I may be on track to press 275lbs by the end of the year if this continues. And from there, dare I hope, 315 next year. I'm a little freaked out at the idea. I'm very glad I am progressing. I felt like I was stuck for a while.
It's amazing that it's the small changes that really help... You don't have to give up cake, just eat less cake. The only soda you need to drink is Club Soda.... that and water, especially if you live in the Sun's Corona like I do.
I've had one beer (a Heineken) this year.
I walk/bike to the grocery. Why? Because it saves me money. Also, you buy less crap when you realize that you are going to have to physically carry said items home.
A 2 litre bottle of soda becomes less enticing when you have a 16 minute walk ahead of you, and other groceries in your pack.
I will tell you one downside.
I have bought pants/shorts/underpants/belts 3 times this year. All because the previous sizes were too big.
Maintaining the 17 and a half hours on exercise bike per week. Thank goodness for hearthstone to help pass the time.
Cardiac ablation on Friday and a week off then slow increase back up in terms of time on the bike.
5km run at Parkrun on Saturday (22:30) and foot ached Saturday evening and Sunday.
With everything going on and a 3 week holiday in October in Japan I am resetting my running goals to next 100km ultra (hopefully) in mid March, or will be a 100 miler in mid May, depending on how I feel/am rehabillitating.
I finished the week strong. Back to the bench press starting at 205 to warm up for 6 reps. Then it was a bunch of single rep sets. 225, 245 and back to 225. I was working on going deeper this time bringing the bar closer to my chest and I didn't use as wide of a grip as I did on Monday. Today once I hit to bottom I had to really fight to get the bar back up and managed, the fight was real.
I just did a bunch until I was tired and stopped.
I've been working on form a lot. Next was the inclined press / Guillotine press only lifting 115lbs. Again just working on form and slow reps. so sets of 7 to 5 at the end. Did a little other stuff but not much. Lat pull downs 2 sets at about 115, nothing special. And finished with leg press topping out at 360 for 2 sets, 8 then 6.
I'm trying a new plan where I lift heavy 2 days a week with lots of recovery time. I would have gone yesterday but I was waiting on a delivery. I think Monday and Thursdays will be ideal. I'll try next week to get it right.
I'm glad that Monday wasn't a fluke. Finally pressing 225 then beating that felt like it was unreal to me. I was worried I'd fail today. Like it was a prank of some kind.
I haven't really started any kind of regular exercise, but I've massively cut down on my snacking, and while I don't have a number for my weight (it's probably in excess of 380 lbs... ) I have recently had to pull my belt tighter to keep my pants up, so I guess I'm losing a little bit of weight.
One thing that is helping me is protein bars. Those make a nice little single unit snack that doesn't involve grazing next to the computer and keeps me feeling satisfied for longer than other snacks. I do still eat other snacks some, but in much reduced quantities. Honestly, when I think about how much I used to eat in a day, I'm like "Well, no wonder you got fat, genius! You're eating enough for two people!"
Little examples of what I've changed is I've quit eating donuts and muffins in my work's break room (today I had a banana instead, usually I just eat nothing on my first break nowadays), getting a bag of chips to go with my lunch and making it last multiple days instead of buying a can of Pringles and downing the entire thing (yes, I did that regularly), basically just not eating pizza anymore (because I usually eat more than half of a pie at a time), and not eating candy except on very rare occasions whereas I used to eat some candy almost every day.
Basically I've gone from eating 4500+ calories a day down to around 2500, and it's making a difference. Eventually I'll have to add some exercise or I'll plateau, which is fine as I want to get more upper body strength anyways. But a start is a start; I didn't gain the weight all at once, so I won't lose it all at once either, after all.
Even relatively small increases in exercise can pay off. A walk down the street or round the block is easy enough, and if you’ve been sedantry, more than you’d been doing. Once that feels like a breeze? Go another street or block.
Likewise, take the stairs instead of an escalator or lift.
Particularly for those of us starting off from Nothing, it’s amazing how quickly such small changes improve your fitness.
Mad Doc Grotsnik wrote: Even relatively small increases in exercise can pay off. A walk down the street or round the block is easy enough, and if you’ve been sedantry, more than you’d been doing. Once that feels like a breeze? Go another street or block.
Likewise, take the stairs instead of an escalator or lift.
Particularly for those of us starting off from Nothing, it’s amazing how quickly such small changes improve your fitness.
I've always been all in when it comes to staying active—whether it’s the gym, running, or sports, movement has been part of my life for as long as I can remember. Growing up with three siblings, my parents did everything they could to get us out of the house, and that definitely stuck.
That said, I’m at a point now where jumping back in too fast is a recipe for injury. So I’m starting slow and building up—being intentional with running and lifting. Sure, I know I could hit some serious numbers with the weights or crank out a six-mile run off the couch, but I’ve learned the hard way that I’ll pay for it later. Pain, stiffness, frustration—none of that’s worth skipping the ramp-up. This time it’s all about longevity, consistency, and listening to my body. The grind's still there, just a little smarter now.
Rode for first time in a week yesterday - 1 hour and no drama
So back on this morning 1.5 hours then when tried pump the rear tyre after it blew, so have to get it replaced at lunch time today.
Not sure if will ride tonight.
ALso will start slow rehab with 1km jog each day this week, if that works, 2km per day and progress from there with slow increase.
Plantar fascia feels fine, it is the ankle and lateral foot that are the problem due to altered gait from the fascia tear.
Very annoying.
Getting back on it. Middle Age Spread is all too real.
Upside? New home has easy parking. Figure I’ll just get in my gym gear, drive there, do my work out, then home to change and shower.
Gonna go for 4 45 minute workouts a week to start. Also going later at night, when all the kids have nicked off. And I don’t have to wait for machines whilst they do some truly puny reps, then do silly hand slapping and high fives.
Reckon it’ll also help with sleep. Go gym, tire self out. Home, quick shower (not the hair, that takes age to dry), bed, snoooooooze
Automatically Appended Next Post: Also gonna lay off the beer. That’s where my excess calories are coming from. Even a couple of cans now and again slaps on the calories.
Most importantly? As I’m getting a doggo soon, I need to get fitter so we can Derp around in the dog park properly.
The year is almost over. Have you met your gym goals? Are you still going? Did you give up?
I've struggled to get to the gym a lot over the lase several moths. my attendance has been down to one to two days a week where it used to be 3 to 4 days a week. I'm still going just not as frequently as I really (ideally) would like.
No --- but I did move 50+ boxes of books over the last two days and whilst every single muscle now hurts I did it so I'm not totally without some muscle.
But yeah 2026 is the big year of improving fitness and health (already taken step one - got a map arriving in the post!)
I clicked on this forum and was sent to the first page. After a couple years of reading your posts, I just got that 'Nephfloof' was not an artsy name for your dog, but a 'nephew floof' I feel incredibly stupid now.
) I have recently had to pull my belt tighter to keep my pants up, so I guess I'm losing a little bit of weight.