Any advice please?

wixfjord

Right firstly a bit about myself. Im 20 student living away from home. Have played sports all my childhood and was very fit up until about 17. Gave all up for the leaving cert and havent gone back since. I would eat pretty well in general, (mainly pasta, rice chicken and veg, no fruit tho) but go out about twice a week and could drink 10 pints minimum, but this wont change so please dont critique it!:rolleyes: Wouldnt consider myself fat/overweight, im 6ft and 12 1/2 stone. However since the summer i have noticed myself gaining a belly and losing all musle mass since i have been doing nothing at all. I have no access really to a gym and hate running on my own. I also have no real access to a sports team, nor the time. Basically I have about an hour window pre day to do some home exercises (treadmill etc is also not an option) and i was wondering what could I do? Weights, Push ups, sit ups etc? Im not looking to lose much weight per say just gain a bit upper body (abs, arms and shoulders) and become stronger. Im a real novice so any advice/links appreciated

Nowler

wixfjord wrote: »

Right firstly a bit about myself. Im 20 student living away from home. Have played sports all my childhood and was very fit up until about 17. Gave all up for the leaving cert and havent gone back since. I would eat pretty well in general, (mainly pasta, rice chicken and veg, no fruit tho) but go out about twice a week and could drink 10 pints minimum, but this wont change so please dont critique it!:rolleyes: Wouldnt consider myself fat/overweight, im 6ft and 12 1/2 stone. However since the summer i have noticed myself gaining a belly and losing all musle mass since i have been doing nothing at all. I have no access really to a gym and hate running on my own. I also have no real access to a sports team, nor the time. Basically I have about an hour window pre day to do some home exercises (treadmill etc is also not an option) and i was wondering what could I do? Weights, Push ups, sit ups etc? Im not looking to lose much weight per say just gain a bit upper body (abs, arms and shoulders) and become stronger. Im a real novice so any advice/links appreciated

LOL, so what you may as well be saying is you want to lose some fat but you don't want to do anything.

If your diet is clean enough as you say then you need to do your cardio then.
Man up and grow a pair of balls and go run, if you can swim that would be better.
I hate running, prolly more than you but if you can't swim you need to run.
Buy an mp3 player to listen to, add some music that syks u up and that'll do it.

Have you got free weights?

MagicMarker

Well, you're probably best off sorting out your alcoholism first.

Depending on what you're drinking, your calorie intake from alcohol alone could range from 2000-20,000 in a week.

ronbyrne2005

20 pints equals around 4500 calories. If you want to stay lean and have a bit of muscle to have to burn off the excess calories in your diet. Push ups and pull ups and squats will keep you trim without running if you keep the calories in diet low and eat well apart from the drink. Do you eat takeaways too after the pub twice a week?

wixfjord

Nowler wrote: »

Have you got free weights? QUOTE] No,as I said Im a complete novice, and theres no point doing exercises incorrectly as I understand, thats why Im looking for links/advice. What should I be doing to increase upper body strength. I also have some back problems, part of the reason I gave up sports so doing exercises correctly would be central for that I presume.

I know theres a lot of calories in a pint of larger, but I mean relistically Ive a student lifestyle and Im not going to stop drinking, tbh its not an option, but I might be able to cut down on say drinking 10 cans before going out and just drink vodka and lime (which is lower calorie I believe?). Or would this make any difference?

No I dont eat many takeaways any more, maybe once a week if even. As I say I tend to eat pretty well, witha good lot of vegtables and water, but lttle fruit. I alos eat a lot of nutri grain bars, at least one a day. Is this a good or bad thing?

As I say my main goal is to trim down a bit, lose the bit of a belly and increase upper body strength. I suppose I could make time for a treadmill run once or twice a week, but would this be worth it/enough? I cannot swim properly, but would love to learn, is there anywhere in the city centre that does weekly classes?

Cheers for the replies btw.

corkcomp

like another poster suggested, get out there and run or do something strenous for a few hours a week ... if you want to take in those calories from alcohol you need to balance it out somehow ...

Nowler

Im just going to be straight out with you, your big enough to make your own choices.

What you need to do is:
1/ cut down or stop drinking
2/ Run/jog for even as little as 20min per day, 3-4 days a week, said you'd like to learn to swim, do that not only do you burn more calories but its fun and is gentel on your joints.
3/buy some weights in argos or some 2nd hand 1's will do, i got a bench,50kg,2dumbells,gloves and belt for €170, check out this link for exercises http://muscleheads4life.proboards58.com/index.cgi?board=trainingroutines&action=display&thread=8 . Add some pull ups, sit up, push ups while your waiting on ur weights,Get some caffine and ginseng for energy.

Ignore these and you'll get nowhere.

best of luck pal.

Pro-Nutrition

wixfjord wrote: »

Right firstly a bit about myself. Im 20 student living away from home. Have played sports all my childhood and was very fit up until about 17. Gave all up for the leaving cert and havent gone back since. I would eat pretty well in general, (mainly pasta, rice chicken and veg, no fruit tho) but go out about twice a week and could drink 10 pints minimum, but this wont change so please dont critique it!:rolleyes: Wouldnt consider myself fat/overweight, im 6ft and 12 1/2 stone. However since the summer i have noticed myself gaining a belly and losing all musle mass since i have been doing nothing at all. I have no access really to a gym and hate running on my own. I also have no real access to a sports team, nor the time. Basically I have about an hour window pre day to do some home exercises (treadmill etc is also not an option) and i was wondering what could I do? Weights, Push ups, sit ups etc? Im not looking to lose much weight per say just gain a bit upper body (abs, arms and shoulders) and become stronger. Im a real novice so any advice/links

Hi, Nowler is right, But I would not be as direct about the balls thing. Anyway, I am involved in health & fitness (Bodybuilding, fitness and Supplements). Your diets seems ok, depends on how much pasta your eating? The beer needs to be cut back, your taking in your weekly allowance in those two nights out and that’s without having a burger on the way home? If you look at your diet in more detail its simple, cut your carbs out and see how you get on. If you drop your carbs I would get in some good healthy fats (Almonds, peanut butter) and make sure that you are getting a good source of protein. A lot of what you are carrying around could be water, so as you drop the carbs out you will drop the water from your system. You will find yourself peeing a lot more, carbs retain water. I would start off with power walking and then over time starting a little jogging. Its up to you, what suits you. But do get the finger out


You could do all the cardio in the world but if your diet is not right your going no where, so get that in order first.



Keith

pronutrition.ie

wixfjord

Right I know I need to cut down on alcohol thats fair enough. The problem is I havent a clue what weights etc I should start on build up. Saying "buy weights" is all well and good but what the hell do I do with them?! As I said Im a complete novice and have a dodgy lower back so doing exercises wrong could be bad. Also what do you mean by carbs? Pasta potatoes white bread etc? Does that also include wholewheat pasta brown bread?

On the jogging, if I was to start running it would be probably on a treadmill. I have been told that a lot high impact exercise may have an adverse effect on my back problem. Would using an exercise bike be the same? I might also try to set up swimming lessons, should really learn.

Anyway cheers for the replies very helpful

Nowler

wixfjord wrote: »

Right I know I need to cut down on alcohol thats fair enough. The problem is I havent a clue what weights etc I should start on build up. Saying "buy weights" is all well and good but what the hell do I do with them?! As I said Im a complete novice and have a dodgy lower back so doing exercises wrong could be bad. Also what do you mean by carbs? Pasta potatoes white bread etc? Does that also include wholewheat pasta brown bread?

On the jogging, if I was to start running it would be probably on a treadmill. I have been told that a lot high impact exercise may have an adverse effect on my back problem. Would using an exercise bike be the same? I might also try to set up swimming lessons, should really learn.

Anyway cheers for the replies very helpful

I gave you a link to find exercises.
http://muscleheads4life.proboards58....splay&thread=8

Yes carbs are carbohydrates-pasta,rice, bread, potatoes etc.
You shouldn't eat ANY white bread, especialy when trying to lose fat.

Work 1 muscle group per week,
Muscle groups,
Chest
Back
Biceps
Triceps
Legs(glutes,hams,quads,calves)
Shoulders

For everyday train like this;
4 exercises-3sets-8-12reps
20min of cardio.

If running hurts your back try wearing back support if that dont work definitly swim coz cycling aint as good but will be better than nuttin

Pro-Nutrition

wixfjord wrote: »

Right I know I need to cut down on alcohol thats fair enough. The problem is I havent a clue what weights etc I should start on build up. Saying "buy weights" is all well and good but what the hell do I do with them?! As I said Im a complete novice and have a dodgy lower back so doing exercises wrong could be bad. Also what do you mean by carbs? Pasta potatoes white bread etc? Does that also include wholewheat pasta brown bread?

On the jogging, if I was to start running it would be probably on a treadmill. I have been told that a lot high impact exercise may have an adverse effect on my back problem. Would using an exercise bike be the same? I might also try to set up swimming lessons, should really learn.

Anyway cheers for the replies very helpful

Carbs (Bread, pasta etc etc) and regarding the jogging, if you have a back problem start walking and maybe some swimming. Try to stay away from any thing that is going to cause pressure on the back and that would have heavy impact on your legs i.e running. Swimming would be a great way for you to go, you will be using so many different muscles in the body but remember if you do have back problems be careful.

white apples

Nowler wrote: »

Man up and grow a pair of balls and go run, if you can swim that would be better.
I hate running, prolly more than you but if you can't swim you need to run.

Out of curiosity, do you guys think swimming is better than running for toning up & losing a small amount of weight?

corkcomp

white apples wrote: »

Out of curiosity, do you guys think swimming is better than running for toning up & losing a small amount of weight?

ahhhhh! not the "tone up" question again! It doesnt really matter whether you swim or run ... As long as you do it regularly, consistanty and and get your heart rate up either is good but in terms of calorie burn per hour running will be higher...

Nowler

corkcomp wrote: »

ahhhhh! not the "tone up" question again! It doesnt really matter whether you swim or run ... As long as you do it regularly, consistanty and and get your heart rate up either is good but in terms of calorie burn per hour running will be higher...

BUMP ^^^^

Running burns more calories per hour but swimming is easier on the joints.
Many prefer to swim but then again i know many that rather to run so differant strokes for differant folks.
Mix it up a bit.

Reyman

10 pints of beer per night is the same amount of alcohol as 3/4 a bottle of whiskey. You're wasting your time doing any exercise while you're drinking like that!

celestial

It's the 10 cans 'BEFORE GOING OUT' part that made me go wtf??! Amazing how no-one else called that out....how Irish!!

Nowler

I never coped that lol, i'd be twisted after 4.

I think drinking b4 going out is normal for students though isnt it?

Id only drink 3-4 pints if i went out and i have a glass of water between too.

BossArky

Threads like this make me glad I didn't worry about fitness when I was a student :pac:

OP, the alcohol really is going to mess up any serious effort you make to get in shape. You probably won't feel up for exercising until at least 24 or 36 hrs after a heavy session.

Creatine must have been invented by an Irishman. The bloating from water is great for combating hangovers.