Healthy body Healthy mind, help please!

snapjiggyfluff

Vital Statistics
Sex:male
Age:18
Height:5 9
Weight:12 stone
Body Fat:don't have a clue, I'd presume it's quite high, I'm not packing a lot of muscle!

Goals: I'm going to crete in July and I've noticed some worrying developments in the last few weeks, a bit of a belly and MOOBS!!! Problem is, it's my leaving cert year and I'm looking for at least 530 so going to the gym during the week is out, I've started in the last few days to just throw on some shorts and runners and pound the pavement for 20 minutes straight away when I'm finished study. Feeling good effects already, sleeping better and just more relaxed after study in general. My aim is to lose about a stone and a half, 2 stone by July, bear in mind that serious gym work is out! Do my goals have any grounding in reality? I'm hoping to run 4 or 5 times a week.

Current Diet In Detail:Have a croissant in the morning. a white roll with ham at 11. At lunch if I'm not that hungry I'll have a brown roll(one of those crusty ones), an apple and a bottle of water. If i'm hungry I'll have a brown chicken tikka roll and a bottle of water. Dinner varies but today I had baked potato, fish and carrots.

So there you go, you guys seem to know your stuff so I'm leaving my gut in your capable hands!

bilbo79

Cut down on all the starchy foods-breads and pasta's an all-eat chicken turkey fish-veg-salads-beans-etc.. burn more than you consume-do body weight exercises during the week-press ups dips sit ups pull ups if you have a rack or something to hold-best of luck

MicraBoy

snapjiggyfluff wrote:

Goals: I'm going to crete in July and I've noticed some worrying developments in the last few weeks, a bit of a belly and MOOBS!!! Problem is, it's my leaving cert year and I'm looking for at least 530 so going to the gym during the week is out, I've started in the last few days to just throw on some shorts and runners and pound the pavement for 20 minutes straight away when I'm finished study. Feeling good effects already, sleeping better and just more relaxed after study in general. My aim is to lose about a stone and a half, 2 stone by July, bear in mind that serious gym work is out! Do my goals have any grounding in reality? I'm hoping to run 4 or 5 times a week.

Current Diet In Detail:Have a croissant in the morning. a white roll with ham at 11. At lunch if I'm not that hungry I'll have a brown roll(one of those crusty ones), an apple and a bottle of water. If i'm hungry I'll have a brown chicken tikka roll and a bottle of water. Dinner varies but today I had baked potato, fish and carrots.

Your diet is pretty horrific. Read the stickies on what and how you should be eating. The croissant has got to go, as should the white roll mid-morning. Porridge + fruit, or eggs are good substitutes.

If you can prepare a snack e.g. whole yoghurt + some nuts + fruit for the period between finishing school and dinner that would be good too.

Better choices than baked potatoes are wholegrain rice, pasta or couscous or bilgar wheat. Or you could just have fish/chicken/lean beef with salad or stirfry and leave out the starchy carbs.

Make sure to eat something after you excercise too. Prob a good time to have a simple sugar food stuff.

With the excercise I you will have to up the duration of the excercise to burn fat. May be consider doing it before breakfast also. You should also consider doing one or two sessions of HIIT as well.

Carrigart Exile

MicraBoy wrote:

Your diet is pretty horrific. Read the stickies on what and how you should be eating. The croissant has got to go, as should the white roll mid-morning. Porridge + fruit, or eggs are good substitutes.

If you can prepare a snack e.g. whole yoghurt + some nuts + fruit for the period between finishing school and dinner that would be good too.

Better choices than baked potatoes are wholegrain rice, pasta or couscous or bilgar wheat. Or you could just have fish/chicken/lean beef with salad or stirfry and leave out the starchy carbs.

Make sure to eat something after you excercise too. Prob a good time to have a simple sugar food stuff.

With the excercise I you will have to up the duration of the excercise to burn fat. May be consider doing it before breakfast also. You should also consider doing one or two sessions of HIIT as well.

Don't listen to the food Nazis, do as your granny told you, prepare your own food, have a wide and varied diet and do an exercise you enjoy.

MicraBoy

Carrigart Exile wrote:

Don't listen to the food Nazis, do as your granny told you, prepare your own food, have a wide and varied diet and do an exercise you enjoy.

Yes I'm sure his granny was a big fan of croissants every morning. And apart from that I was advocating everything else you said so here ya go:

davyjose

Any white flour is a killer - it has much less fibre than wholegrains, which keep you fuller longer, and can cause bloodsugar spikes causing further hunger. Snack on things like apple whose high water content (and fibre) will keep the hunger pangs away.
Maybe try and pick up a set of dumbells from argos or somewhere and try a few shoulder presses and curls etc. a neat trick for those a bit soft around the edges (I should know) is to stick a bit of muscle on the shoulders which can have a dramatic visual effect on upper body shape.
Time is on your side here buddy. Eating well is the key, but keep up the jogging.

Millionaire

That jogging is good. when you get fitter, if you add in a few sprints of 100 meters during your jog even better.

There is some body weight exercises you can do on study breaks during the evening, that only take a few minutes to do, no equipment needed.

I do Hindu Squats, and Hindu Push Ups.

Google for Hindu Squats, and learn how to do them properly. there is loads of free info on google on how to do them. even youtube.com might have someone demo them. do same for Hindu Pushups.

If you can do 50 Hindu Squats a day in one set, you will be doing well.
I do 50 most days after my kickboxing.
It takes me just over a minute. sometimes I do 50 x 2 sets... with about 1 -2 mins rets between sets. takes max 5 mins. You will be pissing sweat, and its a great fat burner to compliment the jogging.

Plus if your studying and say you did 20 hindu squats every hour, the oxygen and blood flow to the brain and body, will wake you up, and make you study better.

add in a few Hindu Push ups, and some properly done cruches and sit ups. again look on google to learn to do with proper form.

Keep our running up.

Listen to what the others say about food. stop eating dung like crossaints. and ham rolls.

Lean meats fish . veg fruits. no fried stuff. cut out white flouw products.

Do not eat any rubbish like minerals. sweets, crisps. chocloate. etc.

Remember Rome was not built in a day. and its the steady drop that will fill the bucket.

Just do the simple excersies and jogging and eating every day. if you mess up and miss a day, get back on track immediate.

write it down as a goal/commitment to yourself/must activity to do daily.
reward yourself for doing it. penalty for not doing it.

Do not expect results over night, however you will feel great, and the results will come if youo stay steady at it.

somedays it will be a right pain in the bollox, but who siad its going to be easy.

I do kickboxing a min of 5 times a week, and I refuse to do less than five no matter what. somedays I get out of the wrong side of the bed, and be cursing myself, but I will not miss, and when I get to the gym, get warmed up, and finish I am on such a high. and it just takes over an hour. Great!

Good luck on the studies. and the improved fitness will keep you alert, as will the good food, and you will do better on the exams!

Gerry