ANOTHER thread looking for advice/guidance

az2wp0sye65487

Hi,

I've decided that 2009 is going to be my year. Things are going to start going right and the excess weight is going to come off...

I'm early 20's - 5ft 9in and have far to much weight on me - ie. 16st 1.25lbs as of last night - (or 102.2KG) waist is 38 inches.

I was back in the gym this morning after giving up a while back. I have been in and out of gyms on and off since my late teens, used to be quite regular, and fairly fit... then I discovered booze! Also, when settled with the gf we got to that comfortable stage where you don't feel the need to impress her anymore, and just eat and drink whatever you like, and be as lazy as you like. Anyway, we're both in the gym now, and have decided to help each other get fit (I've much further to go than her by the way).

So, I'm looking for any advice as to what I can do.

This morning I warmed up for 5 mins on cross-trainer @ 5kmph

Then I moved to weight machines, 1. Arm Extension, 2. Chest Press, 3. Pectoral Machine, 4. Leg Curl, 5. Leg Extension, 6. Leg Press.

I did these in a circuit - 1, 4, 2, 5, 3, 6 -start again- 1, 4, 2, 5, 3, 6

Then back to jogging & walking again @12kmph for 10 mins.

I should point out that for the moment, I only have a max of 1 hour in the gym in the mornings, evenings are out of the question for the time being due to other commitments. Also, I expect the cardio to increase along with my level of fitness. I also want to get the circuit up to 3 rounds, I think thats all I can squeeze into the hour. Hopefully once I can get back to going during the evenings I'll have more time to spend there.

As far as diet goes, I love all sorts of food - not just junk food - everything! which isn't helpful, anyway, all sh*t food is out. Breakfast this week is All Bran - a piece of fruit mid morning, then a sandwich & fruit for lunch. Dinner in the evening after work is mormally a medium size meal - eg spaghetti bolognese / stir fry chicken breast with rice or noodles / steak with veg & potatoes etc etc...

As for lifestyle, job is not physically demanding (office job) so sitting all day - however I still have a HUGE appetite. myself and the o/h do get out for a walk most evenings, so its not like we're not trying. I'm going to keep a record of my weight loss and other progress. I'd appreciate any info and feedback from the fitness guru's on here!

Thanks for taking the time to read....

Colm_OReilly

First of all congratz on the new determination.

Secondly, considering how overweight you are and how sedentary you've been anything will help you lose weight. So now, we want to focus on how much you can change to make the weight loss faster, more permananent, and healthier.

With all that in mind.

Ditch the all bran. Bran is like running a brillo pad through your stomach, it takes everything out. If you must insist on a cereal eat muesli or oats. Preferably oats. Although the best thing you could eat would be an egg or three in the morning. The protein/fat will help with you satiety too.

Again, lunchtime. If you can drop the sandwich, cool. Try a wrap, or better yet, a salad. If you add a fair whack or salmon or chicken to the salad, along with a dressing, you'll feel fuller longer.

Dinner, increase the veg and decrease the pasta/potatoes/chips.

Now, for exercise. Like I said the fact that you're a complete novice means that anything will work, but your current routine will get v unproductive v quickly.

Learn to squat, bench, press, and deadlift. There's a host of videos on www.exrx.net and www.crossfit.com on these lifts and many others. These exercises are far mroe challenging than machines, which will force your body to work harder, and thus get stronger.

If you must do "cardio", row. Record your times/distances and look to beat them each week. There's a whole bunch of activities on the rowing machine, 500m intervals, 2000m, 5000m, even 10,000m if you're so inclined.

Also, you might like to check out www.simplefit.org. These workouts are scaled down to your ability/fitness levels and take all of 15-20 minutes to complete. If you can't do a single pull up/dip, there is usually a machine in the gym which assists you during these exercises.

Once again, congratz on the new resolve, and best of luck.

celestial

All good advice from Colm there. The only caveat I would add is don't get bogged down in the details too much at this stage. Cut out the junk food and make sure you are giving it 100% in the gym. That alone will give you great results to motivate you in these early stages and you can then start looking at making improvements and tweaking and refining as you go, with our help.

Reyman

You seem to be doing alll your exercises on machines? Weights are much better because they give you a more complete workout and also strengthen your smaller stabiliser muscles.

I'd also suggest that you drop a lot of those exercises like curl, arm extension, leg extension which are really a waste of time. As Colm says replace them with compound exercises like squat, deadlift, rows and presses of various sorts you'll get much better results in the time you have available

az2wp0sye65487

Thanks Clom and celestial for the advice.

I know there may be too much bread / carbs, but the angle I was looking at it from is that a sandwich is better than having a take-away from somewhere! And yes, I know the routine I have might not be the best, but is it at lease a good starting point?

celestial

Ernest Disgusting Graphology wrote: »

Thanks Clom and celestial for the advice.

I know there may be too much bread / carbs, but the angle I was looking at it from is that a sandwich is better than having a take-away from somewhere! And yes, I know the routine I have might not be the best, but is it at lease a good starting point?

Yes, you are right and that is exactly my point above.

Colm_OReilly

Ernest Disgusting Graphology wrote: »

Thanks Clom and celestial for the advice.

I know there may be too much bread / carbs, but the angle I was looking at it from is that a sandwich is better than having a take-away from somewhere! And yes, I know the routine I have might not be the best, but is it at lease a good starting point?

Apart from the fact that you're in the gym now, no, it's not a good starting point. I don't want to knock your confidence by telling you it's not a good program, but you asked for advice. Simply spending an hour or so learning how to properly squat will do you wonders.

http://media.crossfit.com/cf-video/CrossFit_AirSquats.wmv
http://media.crossfit.com/cf-video/air2boxsquat.wmv
http://media.crossfit.com/cf-video/CrossFit_SquatFlawHeels.wmv
http://media.crossfit.com/cf-video/SquatTherapy.wmv

As you've pointed out, and celestial has agreed, a sandwich is certainly better than a take away for lunch. But, a salad is better again.

Back to the gym, spend some time learning the movements of the squat, deadlift, press, bench, lunging, push ups, sit ups, pull ups, dips. I'm sure a commercial gym will have those light bars used in aerobics classes you can use to get your technique down. Then, once you're happy with it, start gradually adding the weight/intensity.

az2wp0sye65487

Just an update really.

Since making the decision to lose weight, I've taken some of your advice on board.

I began using 'free weights' at the gym. Still use machines from time to time, but in addition to the free weights, rather than instead of them.

My stamina/endurance on the treadmill, cross trainer, bike etc has definitely improved.

I've also altered the diet slightly. Main difference is switching to Brown rice/pasta/bread - and smaller portions of everything (except veg.) The junk food has almost been completely eliminated, although myself and the O/H normally allow ourselves a night each week where we might say, have a pizza for dinner; or else get a treat to have with a cup of tea in the evening, something along those lines.

My appetite has also changed since cutting down on portion sizes. I was in a friend's house for dinner recently (happened to be on our 'treat night'), and found that I was stuffed half way through dinner!

Another positive is energy levels. I find I have a lot more energy now also. I woke up on Saturday morning, had breakfast, and then couldn't wait to get to the gym to burn off some energy!

The weight loss has also given me a confidence boost. Trousers are getting baggy on me now, using the 1st belt hole and going to have to put a new hole in it soon to tighten it. I used to be very self conscious about my 'moobs'.... myself and the O/H were going out on Saturday evening, and Saturday was a scorcher, so just jeans & a t-shirt (whereas normally I'd have put on a jacket/top to try and hide the moobs! - even on a hot day!)

Weighed myself this week and am around the 15st 2lbs mark now (originally 16st 1.25lbs in March). I know I still have a long long way to go; but I am feeling a lot better in myself.

Sorry if I rambled there for a bit, but thanks for reading!

Colm_OReilly

Excellent Work, keep it up!

If you need any further advise please post,
Col

BossArky

Well done on the progress so far!

Keep it up.

az2wp0sye65487

Colm_OReilly wrote: »

Excellent Work, keep it up!

If you need any further advise please post,
Col

BossArky wrote: »

Well done on the progress so far!

Keep it up.

Thanks. I think for the time being I'll just concentrate on keeping everything moving in the right direction! I'll post here again some time to let you know how it's going in a month or so.

Oh yeah, another thing I started doing is keeping a food & exercise diary; and a weekly record of my weight. I think it helps as you get an idea of your progress.

Thanks again.

az2wp0sye65487

It's a month since I last posted. Since then there have been a couple of weeks where the sensible diet went completely out the window, (night out in the pub - friends over for dinner & drinks etc etc) although I was still hitting the gym. During those couple of weeks, no weight shifted, but I didn't get any heavier either.

I'm back on track now though; I have to say, if it wasn't for the OH I'd probably lose interest in trying to eat healthy all the time. She has similar goals to myself, and we can encourage/help each other along the way. She has a definite goal in mind (a wedding we're going to in the next couple of months & she's determined to lose more weight before it). Personally, I don't think she needs to lose any, she's perfect as far as I'm concerned.

Moving on from the soppy s**t..... as of this morning, I weigh 14st 10.75lbs which is 5.25lbs down from this time last month & 1st 3.5lbs down since I started. The weight loss has slowed down a bit; but I hear that's normal. I've slightly increased the weights I'm lifting at the gym also (increased each weight by 2.5kg).

One problem though is clothes. All my trousers & jeans are hanging off me. I look like M.C. Hammer goin round the office! I know this is good in the sense that it gives a big confidence boost to think about it. But, I don't wanna go out and buy a load of clothes to fit now, if I'll have to do the same thing again in another couple of months! It would be expensive!

Anyway, sorry again for rambling, and thanks for reading...

corkcomp

Ernest Disgusting Graphology wrote: »

It's a month since I last posted. Since then there have been a couple of weeks where the sensible diet went completely out the window, (night out in the pub - friends over for dinner & drinks etc etc) although I was still hitting the gym. During those couple of weeks, no weight shifted, but I didn't get any heavier either.

I'm back on track now though; I have to say, if it wasn't for the OH I'd probably lose interest in trying to eat healthy all the time. She has similar goals to myself, and we can encourage/help each other along the way. She has a definite goal in mind (a wedding we're going to in the next couple of months & she's determined to lose more weight before it). Personally, I don't think she needs to lose any, she's perfect as far as I'm concerned.

Moving on from the soppy s**t..... as of this morning, I weigh 14st 10.75lbs which is 5.25lbs down from this time last month & 1st 3.5lbs down since I started. The weight loss has slowed down a bit; but I hear that's normal. I've slightly increased the weights I'm lifting at the gym also (increased each weight by 2.5kg).

One problem though is clothes. All my trousers & jeans are hanging off me. I look like M.C. Hammer goin round the office! I know this is good in the sense that it gives a big confidence boost to think about it. But, I don't wanna go out and buy a load of clothes to fit now, if I'll have to do the same thing again in another couple of months! It would be expensive!

Anyway, sorry again for rambling, and thanks for reading...

hi, well done so far op .. Its definately a good idea to have added 2.5kg .. I would expect you have probably plateaued a bit by now .. try adding intervals / hiit to any cardio you are doing also ... I wouldnt worry too much about only loosing a small ammount on the scales, at least its still going in the right direction, also you are probably building some muscle ...

az2wp0sye65487

corkcomp wrote: »

hi, well done so far op .. Its definately a good idea to have added 2.5kg .. I would expect you have probably plateaued a bit by now .. try adding intervals / hiit to any cardio you are doing also ... I wouldnt worry too much about only loosing a small ammount on the scales, at least its still going in the right direction, also you are probably building some muscle ...

Thanks. I hear what you're saying. I dunno if I hit a plateau or it was down to a few occasions of many beers+food!!

Another question for any fairly fit people here: do you find that once you reach your desired weight/body shape etc - once you keep training hard you are able to have the odd night out without waking up the next morning and obsessing & worrying about how much you had to eat & drink the previous night?

corkcomp

Ernest Disgusting Graphology wrote: »

Thanks. I hear what you're saying. I dunno if I hit a plateau or it was down to a few occasions of many beers+food!!

Another question for any fairly fit people here: do you find that once you reach your desired weight/body shape etc - once you keep training hard you are able to have the odd night out without waking up the next morning and obsessing & worrying about how much you had to eat & drink the previous night?

definately Sometimes (e.g. after a week or two on hols) it can be surprising how little / if any damage occurs! as long as you are training hard you will be fine ...

BT Wellness

Hi Steviecakes,

Well yes that´s a fact once u r at a maintenance stage. As for myself I don´t usually take long breaks as I´d like to, but I definetely rest my mind once a week at least. Even if it may not be great for the body on that specific day, it makes a big difference on my motivation and mindset for the whole next week. The importance of a good mindset is something i´ve learned at fighting. I think it would be a good advise at this stage (frm what i got frm th thread) to keep yourself motivated, hard-working and improving, but also ´rested´, both in body n mind.

az2wp0sye65487

Well...

The last month could have been better. I'm hitting a plateau with the weight. It's sticking between 14st 5lbs & 14st 8lbs for the last couple of weeks now.

August was a weird month, because of various reasons that I won't go into, there was a bit more eating out & drinking than usuall; combined with a couple of weeks of not going to the gym...

On the plus side, I had a confidence boost when I had to buy a new suit and new jeans as my old ones were getting too loose on me.

Got back to the gym 3 times last week. This week, for whatever reason we weren't even hearing the alarm in the mornings, so no gym yesterday and today. I'm determined to get up early in the morning and go. Back into a routine as such. The overall problem with August was that my normal routine was knocked out of joint! (excuses excuses!)

Anyway, about this 'weight plateau'... any suggestions on how to kick start the weight loss again?

Thanks.

Mellor

Ernest Disgusting Graphology wrote: »

The last month could have been better. I'm hitting a plateau with the weight.

This was likely because

August was a weird month, because of various reasons that I won't go into, there was a bit more eating out & drinking than usuall; combined with a couple of weeks of not going to the gym...

Best advice, is use the fact that you are aware you had a poor august to motivate you on to a better september

az2wp0sye65487

Mellor wrote: »

This was likely because



Best advice, is use the fact that you are aware you had a poor august to motivate you on to a better september

True, I suppose the advice I'm looking for was staring me in the face!

BT Wellness

Hi Stevie,

That´s it, no special tricks here, just the work that has to be done to get back in track, summer is usually messing our habits. Make a conditioning week to start gradualy and help ur motivation.

az2wp0sye65487

I was thinking to myself for a while that I'd love to be able to do a marathon at some stage in my life. I've never done any running outside of the gym before, but decided to set a goal to do it.

I've a friend who is a P.T. and he agreed to help me out over the next year. Tips on exercises to do, running techniques, stretching, etc. I've been reading up about running for beginners etc, and went for my first run on Monday night.

I did 4.5km - it was a mixture of walking & jogging to be honest. But from what I was reading, it's not something you can just throw yourself into & expect to be able to do it all straight away. Start off small & gradually build on it, slowly slowly... step by step.

Plan on heading back out again tonight for the 2nd session!

As far as weight goes, only down 1 lb this month, currently @ 14st 4.25lbs. I'll get there though!

beegirl

Hi there, great thread, it is nice to see your progress over time

I don't think you are mad at all, you have well over a year to do it! I would love to do a marathon too, I decided this before I could even run for one minute Started training and I didn't do the marathon that year in the end but I did do a half marathon, which was pretty good considering I couldn't run at all to begin with. Didn't train for it this year either because of other commitments but maybe 2010 will be the year!!!

Best of luck

az2wp0sye65487

Down to 13st 13lbs as of Wednesday 4/11/09.

Haven't been getting to the gym much recently but have been doing some running - 3 - 4 times a week.

Keeping an eye on the diet again (well, the o/h is!). She's after losing a load of weight too, and is looking very well by the way...

I gave my da 2 coats today that I had, cos they're miles too big on me now. That's the only downside really.... all my clothes are gone too big on me, and times are tough, so no extra cash floating about to go clothes shopping!!

az2wp0sye65487

As of this morning, the 1st December I am down to 13st 8lbs.

Still a way to go I know, but all positive at the moment. I'm also doing my first ever race this weekend. The Jingle Bells 5K in the Phoenix Park. Looking forward to it.

Had to get rid of loads of clothes at the weekend. They were far too big and baggy looking. The OH and myself went through our wardrobes and took out everything that was too big & wouldn't be worn again. Put them all in the clothes recycling bank.

Feeling good, and looking forward to Christmas! On the subject of Christmas, I've got some time off work then, and don't want to really be worring about every chocolate, sweet & biscuit I want to eat. I know I won't be going crazy anyway as my appetite has decreased, so even if I wanted to horse through a whole tin of biscuits (which I don't) I wouldn't be able to. But I still want to enjoy the season!

Anybody got any tips? Should I just relax the rules a little regarding treats, but still eat healthily otherwise? I plan on keeping up the running either way, maybe taking a break on the 24th 25th 26th Dec.....

jaggiebunnet

Ernest Disgusting Graphology wrote: »

As of this morning, the 1st December I am down to 13st 8lbs.

Still a way to go I know, but all positive at the moment. I'm also doing my first ever race this weekend. The Jingle Bells 5K in the Phoenix Park. Looking forward to it.

Had to get rid of loads of clothes at the weekend. They were far too big and baggy looking. The OH and myself went through our wardrobes and took out everything that was too big & wouldn't be worn again. Put them all in the clothes recycling bank.

Feeling good, and looking forward to Christmas! On the subject of Christmas, I've got some time off work then, and don't want to really be worring about every chocolate, sweet & biscuit I want to eat. I know I won't be going crazy anyway as my appetite has decreased, so even if I wanted to horse through a whole tin of biscuits (which I don't) I wouldn't be able to. But I still want to enjoy the season!

Anybody got any tips? Should I just relax the rules a little regarding treats, but still eat healthily otherwise? I plan on keeping up the running either way, maybe taking a break on the 24th 25th 26th Dec.....

I would just relax and enjoy the season, long as you are keeping the exercise up it won't make a huge difference. Well done by the way, doing really well there.

az2wp0sye65487

I only just remembered this thread today.

Christmas went OK-ish; I gained about 6lbs between 21st Dec & 2nd Jan... and with the bad weather at the beginning of Jan & an ear infection; I got very little running done! But I'm well back on track now, lost the excess weight that I put on over Christmas.

My weight is hovering around the 13st 4lbs - 5lbs mark at the moment I have yet to see anything on the scales below 13st 4lbs. But hopefully I'll get there soon.

Running the Raheny 5 mile this coming Sunday, and getting a bike soon on the cycle to work scheme. So hopefully I'll be keeping more & more active, especially on the run up to the summer.

Gym membership has expired - but to be honest I haven't been in the gym in a few months anyway. Enjoying the running (and now looking forward to the cycling) too much! Plus, it's an expense I could do without for the time being.

Just thought I'd give another update. Looking back to my first post, I didn't realise how long ago I started this thread, March 2009!! looking back, the time has flown by. Ah well; onwards & upwards!

az2wp0sye65487

Well I finally got past the 13st 4 lbs mark! As of this morning I weighed 13st 1lb - so that's a total loss of 3 stone + 0.25lbs since I first started this thread back in March 2009...

Have been cycling to & from work for the past couple of weeks now too and am really enjoying it. Did the Raheny 5 mile race on the 31st Jan - finished in around 41 mins... So I'm happy with that.

There have been some bumps in the road along the way over the last year, but all in all I'm happy with the progress I've made. Although 1 thing I need to have a proper think about now is toning up the belly!!! Down to a 34 waist in trousers, and 34 waist jeans are now a little loose on me.... but I still feel like i have a 'jelly belly'.....

Any advise would be appreciated. Sit ups etc??