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Bad idea:

Jogging.

You go, your fine. You get tired and realize you have the distance you traveled to get back home.

Got to be honest, jogging has never appealed to me. I’ve never enjoyed running for pleasure either.

I’m still in genuine awe of people that can just go do a 5k run or further. But just not for me.

I tried swimming over the weekend. Apparently, I am not in as awesome of shape as my brain led me to believe.

Thanks the gods I can float... too bad it was just in time for others to appear and say,"I thought you were going to exercise, not relax in the pool."

I do need to suss out if we’ve a pool nearby. I’m pretty sure we do, just not sure where.

I’m not a strong swimmer, but I can do slow lengths, and it’s a damned good workout.

 Mad Doc Grotsnik wrote:
I do need to suss out if we’ve a pool nearby. I’m pretty sure we do, just not sure where.

I’m not a strong swimmer, but I can do slow lengths, and it’s a damned good workout.

And swimming pools make you workout more... especially if there are other people around.

(I wonder how many calories you can burn sucking in your gut for extended periods of time.)

I’m happy for mine to hang out 😂😂

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.

I almost murdered an employee at a store the other day, who said, "Oh, you're just starting out on your exercise journey?"

I did realize that if I attempted that, the employee would snap my arms off at the shoulder like an enraged wookie (which she was as tall as).

All I want is to look like I'm in shape. I don't need defined abs, just not rocking a "Dad-bod."

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.

178 lbs. is what I weighed myself at today.

Now all I need is muscle.

Now how do I get muscles.... ?Hmmm... exercise has caused me to lose fat, but not make me look muscle(y).

Gym membership is not an option for me right now.

Any ideas?

 Lathe Biosas wrote:
178 lbs. is what I weighed myself at today.

Now all I need is muscle.

Now how do I get muscles.... ?Hmmm... exercise has caused me to lose fat, but not make me look muscle(y).

Gym membership is not an option for me right now.

Any ideas?

Perhaps Lance Armstrong could give you some advice..... Wait, never mind.

 Lathe Biosas wrote:
178 lbs. is what I weighed myself at today.

Now all I need is muscle.

Now how do I get muscles.... ?Hmmm... exercise has caused me to lose fat, but not make me look muscle(y).

Gym membership is not an option for me right now.

Any ideas?

Press ups, sit ups and squats. Make sure that you keep eating protein little and often through the day and you'll fill out your frame fairly quickly.

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.



Automatically Appended Next Post:

 JamesY wrote:

 Lathe Biosas wrote:
178 lbs. is what I weighed myself at today.

Now all I need is muscle.

Now how do I get muscles.... ?Hmmm... exercise has caused me to lose fat, but not make me look muscle(y).

Gym membership is not an option for me right now.

Any ideas?

Press ups, sit ups and squats. Make sure that you keep eating protein little and often through the day and you'll fill out your frame fairly quickly.

I've heard really good things about Burpees.

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.

Been a while, but due to a weird mood during my working week, today I made myself go for a walk in the sunshine.

Shin splints at first, but took it easy enough, and 8k in so far, with about 2k home.

Definitely feeling the endorphins, which is of course very pleasant. Will do some weights when I get in, even out the bodily strain stuffs.

Next week I’ll do more regular walks, and get back up the gym a few times.

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.

 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.

There’s definitely a, possibly societal, disconnect between Working Out, and physical exertion.

The thing that annoys me is that we’re told we need X Calories per day. But we’re not told what that’s actually based on.

The answers are there of course. But I just wish the old General Knowledge was a bit more detailed.

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.

Most important thing?

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.