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 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

All the steps... so very tired...

I almost questioned my exercise program again today, but then I saw the locals at the community flea market.

95% of the people there were grossly out of shape. Is it wrong that I use others as inspiration for how NOT to look?

 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.

Any recommendations for fitness apps on android?

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)

 Waaagh_Gonads wrote:
Was meant to run a 100km race on the weekend

One race that is almost two and a half marathons in length in one weekend?!

 Ahtman wrote:

 Waaagh_Gonads wrote:
Was meant to run a 100km race on the weekend

One race that is almost two and a half marathons in length in one weekend?!

That does seem like a lot of running...

 Lathe Biosas wrote:

 Ahtman wrote:

 Waaagh_Gonads wrote:
Was meant to run a 100km race on the weekend

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.

 Ahtman wrote:
Any recommendations for fitness apps on android?

Exerprise is the one I use

I really, really need to get back on the wagon.

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.

Less Cake*, More Exercise.

That’s the ticket.

*And Beer.

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.

I really need to lock in and get back to it.

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.

Congrats!

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.

Unfortunately I think it will take that long.

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.

Hope you're all keeping at it.

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.

Do you have a corner grocery store, or other place you might enjoy visiting that's close by?

I walk/bike instead of my usual means of travel. It's less than a mile, but it sure beats trying to walk around in circles or jog in place.

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.

You know the phrase, "like riding a bike?"

Swimming is not like that. Apparently not swimming for 20 years has eroded my swimming skills.

Thankfully I can touch the bottom of the pool.

But it was the most fun I've had exercising in a long time.

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.

How about all of you?

Six pack has yet to emerge, but on the other hand I'm not dead yet..

Have. I. Feth.

I do need to extract digit from orifice and just, Y’know…

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!)

If it helps? I can actually breathe easy now?

 Mad Doc Grotsnik wrote:
If it helps? I can actually breathe easy now?

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.

Haha!

Yes. Dallas is my Nephew Idiot Flooington McAdorable.

He is magnificent, and soft, and silly, and a good boy!

Hims loves his Uncle Tosspot because the laws in my home are few and frankly pretty lax.