advice for somewhon trying to get fit and lose a stone

stevoman

well folks i am going to start today to try and lose a stone before christmas ad try and tone up aswell in the mean time. i am 5ft 7 inches in height and weigh about 12 stone 4 pounds.

i do walk a lot but i eat far more fatty foods than i should.

so here's my plan.

im cutting out all fatty foods and sweets until christmas.
(christmas i'l treat myself)
only have a few cans on friday and saturday night.

mondays - i will spend my lunch jogging for the hour
tuesdays - i play indoor football for an hour that night
wednsays - i spend an hour at lunch jogging
thursdays - i spend an hour at lunch jogging
fridays - i go swimming for an hour doing lengths.

i also am very active after work and do a few miles walking the fields a week with the dog and that so i need to keep my evening for my dog training and of course my family.
is there anything else i need do or does this seem sufficient for keeping fit and losing the flabby belly the pounds and lose the man boobs?

ntlbell

stevoman wrote: »

is there anything else i need do or does this seem sufficient for keeping fit and losing the flabby belly the pounds and lose the man boobs?

cut out the beer for 3 months?

tribulus

Post up what you eat. If you're that active but still overweight your diet is probably fairly bad.

not yet

Fcuk me............if you do that you'll be like a pull trough for a rifle by christmas.

good luck anyhow.

stevoman

ntlbell wrote: »

cut out the beer for 3 months?

eh, no:)

stevoman

tribulus wrote: »

Post up what you eat. If you're that active but still overweight your diet is probably fairly bad.

ok tribulas get ready to lauph at me. well yesterday i had a cup of tea and slice ok cake for breakfast. pizza hut in dublin at lunch and at 9 last night a curry from the chinese. (im ashamed)

on a normal workday. morning is cereal. lunch consists of sambo with mayo, potatoe salad, cheese, coleslaw, butter, onion hame, swwetcorn. evenings a normal dinner and maybe bag of crisps at night or bar of chocolate.

lunch time fridays is chipper day in work! from lunch time friday until sunday night is usually a take away bonanza including chineses chippers and indians.

so i know im no angel im my own worst enemy.... i have just let myself go BIG TIME!

gaz wac

stevoman wrote: »

ok tribulas get ready to lauph at me. well yesterday i had a cup of tea and slice ok cake for breakfast. pizza hut in dublin at lunch and at 9 last night a curry from the chinese. (im ashamed)

on a normal workday. morning is cereal. lunch consists of sambo with mayo, potatoe salad, cheese, coleslaw, butter, onion hame, swwetcorn. evenings a normal dinner and maybe bag of crisps at night or bar of chocolate.

lunch time fridays is chipper day in work! from lunch time friday until sunday night is usually a take away bonanza including chineses chippers and indians.

so i know im no angel im my own worst enemy.... i have just let myself go BIG TIME!

Your going to have to change all this !!! read the stickies that G'em has posted.... all great advice that she gives its not the excerise that makes the biggest difference , its the food.

Good luck

phene

stevoman wrote: »

i am 5ft 7 inches in height and weigh about 12 stone 4 pounds.

You're 12 stone 4 and want to loose weight? I'm 5ft 6inches and 12 stone 7 pounds and really need to put on a few pounds of muscle. Perhaps the weight is not the issue but your body fat? Do you know what your body fat percentage is? Depending on your build, at that weight I'd only look at your body fat. If you want to loose anything look at that. Obviously get check out by a doc before you do anything radical.

stevoman

phene wrote: »

You're 12 stone 4 and want to loose weight? I'm 5ft 6inches and 12 stone 7 pounds and really need to put on a few pounds of muscle. Perhaps the weight is not the issue but your body fat? Do you know what your body fat percentage is? Depending on your build, at that weight I'd only look at your body fat. If you want to loose anything look at that. Obviously get check out by a doc before you do anything radical.

its definitly body fat that is the issue. plus i want to be fit as im not and i think the running will help that. i may start press up and sit ups aswell to combat it. all muscle i had is completly gone and has turned to fat on my belly and chest and it is complete lack of lifting anything or doing any work. perhaps a few weights at home may help also.

phene

stevoman wrote: »

its definitly body fat that is the issue. plus i want to be fit as im not and i think the running will help that. i may start press up and sit ups aswell to combat it. all muscle i had is completly gone and has turned to fat on my belly and chest and it is complete lack of lifting anything or doing any work. perhaps a few weights at home may help also.

Well your already running which is a good start. You seem very active so it's your diet. Here's a few things I would suggest:
1. Drink 2 litres of water a day - buy a day bottle and drink at your desk
2. Add at least one cup of green tea a day
3. Eat 6 to 8 times day - small and oftern
4. Breakfast should be wheatbix or All bran
5. Stick with it a the weekends (this is where I failed and when I started eating correctly at the weekends I drop 2 stone in 3 months)
6. Have a mid-moring and mid-afternoon snack of either yoghurt and fruit or handful of mixed nuts or comb of all 3.
7. Go for a salad with some meat for lunch (avoid dressing and only use a tbsp of olive oil and lemon juice)
8. For dinner have a steak/fish or chicken
9. Stop eating after 8:00 or if not at least 2 hours before bed
10. If you're hungry after 8:00 go for low fat yogurt (those Irish yogurts - the Diet ones are great). Have a 2nd one if you have to.
11. Never go hungry.
12. Get yourself a stopwatch. Once you stop eating, kick it off. If after 20 minuts your still hungry eat something.
13. Avoid starchy carbs like breads or pasta.
14. I find a pear is great 20 minutes befoe a run - its low GI and fuels my lunch time runs.
15. Avanmore chocolate milk is great after a run - right amount of proteins and carbs. Ideally you should be having 250 mils - its a 330ml carton - but hey life's too short to be that fussy!
16. If you're a member of gym repllace one of you runs with a HIIT sessions. May not burn off as much as a run but the intervals will increase your fitness level.
18 Definately use weights. Use compound moves that use several muscles. I would recommend a squat on a smith machine - it will really work your legs and posterior chain. I found it great for running - it help strengthen my legs and increase my running times. If you don't know how to do them properly get a professional to show you - the last thing you want are back problems.

stevoman

phene wrote: »

Well your already running which is a good start. You seem very active so it's your diet. Here's a few things I would suggest:
1. Drink 2 litres of water a day - buy a day bottle and drink at your desk
2. Add at least one cup of green tea a day
3. Eat 6 to 8 times day - small and oftern
4. Breakfast should be wheatbix or All bran
5. Stick with it a the weekends (this is where I failed and when I started eating correctly at the weekends I drop 2 stone in 3 months)
6. Have a mid-moring and mid-afternoon snack of either yoghurt and fruit or handful of mixed nuts or comb of all 3.
7. Go for a salad with some meat for lunch (avoid dressing and only use a tbsp of olive oil and lemon juice)
8. For dinner have a steak/fish or chicken
9. Stop eating after 8:00 or if not at least 2 hours before bed
10. If you're hungry after 8:00 go for low fat yogurt (those Irish yogurts - the Diet ones are great). Have a 2nd one if you have to.
11. Never go hungry.
12. Get yourself a stopwatch. Once you stop eating, kick it off. If after 20 minuts your still hungry eat something.
13. Avoid starchy carbs like breads or pasta.
14. I find a pear is great 20 minutes befoe a run - its low GI and fuels my lunch time runs.
15. Avanmore chocolate milk is great after a run - right amount of proteins and carbs. Ideally you should be having 250 mils - its a 330ml carton - but hey life's too short to be that fussy!
16. If you're a member of gym repllace one of you runs with a HIIT sessions. May not burn off as much as a run but the intervals will increase your fitness level.
18 Definately use weights. Use compound moves that use several muscles. I would recommend a squat on a smith machine - it will really work your legs and posterior chain. I found it great for running - it help strengthen my legs and increase my running times. If you don't know how to do them properly get a professional to show you - the last thing you want are back problems.

great advice thanks phene. any clues on how to tone the jelly belly and man tits whilst only having access to two not very heavy dumbells?

tribulus

You can't tone fat, you can get rid of fat and/or build some muscle in those areas.

E.g Dumbell press for your chest, bridges, rollouts for abs.

KTRIC

stevoman wrote: »

great advice thanks phene. any clues on how to tone the jelly belly and man tits whilst only having access to two not very heavy dumbells?

You're not going to like this but cut out beer. I did it for 2 weeks and noticed a difference, as slight as it was.

I'm going to go the whole hog and give up drink until Christmas, even if it means missing the Oktoberfest

phene

stevoman wrote: »

great advice thanks phene. any clues on how to tone the jelly belly and man tits whilst only having access to two not very heavy dumbells?

Tribulus is right. Your cardio and the change in diet will take care of your body fat. There is probably a lot of exercises you can do with either just the db or without them.
- for your shoulders you could front/side/lateral raises
- for your traps do shrugs
- for your chest do press-up - elevating your feet at different angles to hit different parts of your pecs
- for abs there loads that you probably already know.
- for lower back simply lying on your front and raising your head and upper torso off the floor would be good. Holding a towel taut behind your back can help.
- legs do front and side lunges with or without the weights. Single leg squats or good. I did the lunges and squats when I had a ankle injury and it really helped strengthen my legs.

There's probably a huge number of websites that have cool exercise and programmes that you can try out. Depending on how daring you feel look at http://www.beastskills.com/ and give yourself a goal and slowly but surely aim for that. Perhaps x number of handstand pushups?

BossArky

phene wrote: »

4. Breakfast should be wheatbix or All bran

18 Definately use weights. Use compound moves that use several muscles. I would recommend a squat on a smith machine

Porridge and barbell squats, not weetabix / all bran / smith machines!

Apart from that good advice.

phene

BossArky wrote: »

Porridge and barbell squats, not weetabix / all bran / smith machines!

Apart from that good advice.

Porridge is also good - yes. As for squats it depends what you're want out of the exercise. The downside of smith machine squats is that you don't use your stabilising muscles like you would with a barbell. The plus side of smith machine is that you can also go heavier and can put guards in place if you don't have a spotter. If you can manage bb squats then go for that.

BossArky

Phene, if you eat porridge you won't need a spotter

phene

BossArky wrote: »

Phene, if you eat porridge you won't need a spotter

Rats! I knew I was going wrong somewhere ! Pity I don't like the stuff. I've eaten it for years, simply forcing it down in the name of fitness. Hence the All Bran and Wheatabix.