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Average Joe Help

  • 12-06-2009 11:56am
    #1
    tipper1
    Registered Users, Registered Users 2 Posts: 107 ✭✭


    I think there may be a few people out there like me.
    I have been dragging this on too long now so I would appreciate any advice.

    I have sporadic bursts of excersing, with always something coming-up or an excuse to stop. I think if I had a set plan (daily maybe) which I can stick to would be a huge help. I suppose my hope a plan is, if something did actually come up I would have the following days plan to stick to rather than jumping of track.


    I am 34, 5'10", 12st9 (approx 28% body fat, if this is an accurate scales), med build and ok? fitness wise.
    Diet however is pretty poor, which I do rectify while during a fitness burst.
    I work on the road, travelling around so after having a cereal breakfast at approx 8am, I have lunch at 1pm made up of a dinner in a hotel/pub or sandwich/burger etc at a petrol station.
    A snack urge at 4/5pm may lead to bar chocolate or likewise.
    Dinner in evening 7/8pm would be sandwich(if had dinner at 1pm) or a larger dinner (if had sandwich at 1pm).
    Dinner would be Meat and potatoes,veg.
    That would be the last bit of food for night, I try stick to this.

    I play squash approx twice a weak and to a decent level but apart from doing some crunches and press-ups most mornings that is about as much exercise as I get.
    My aim is to loose the bit of a gut which I have and increase my level of speed and agility for squash. I would also like to build up my legs, as while losing weight this seems to be the first place the weight goes from.
    I would not necessarily like to lose weight but tone up.
    I have never been the greatest fan of long distance exercise but do enjoy sprinting, weights,etc.
    Thank you


Comments

  • #2
    Khannie
    Registered Users, Registered Users 2 Posts: 37,485 ✭✭✭✭Khannie


    tipper1 wrote: »
    I have sporadic bursts of excersing, with always something coming-up or an excuse to stop. I think if I had a set plan (daily maybe) which I can stick to would be a huge help. I suppose my hope a plan is, if something did actually come up I would have the following days plan to stick to rather than jumping of track.

    My advice is to make changes slowly and to find exercises that aren't a chore. I was a sporadic exerciser like you before I started Muay Thai. Would head to the gym 3 times a week for 2 months, then the motivation wanes, stop going, rinse, repeat.
    tipper1 wrote: »
    Diet however is pretty poor, which I do rectify while during a fitness burst.
    I work on the road, travelling around so after having a cereal breakfast at approx 8am, I have lunch at 1pm made up of a dinner in a hotel/pub or sandwich/burger etc at a petrol station.

    Earlier today I was thinking to myself (no joke, it was earlier today) that I think the key to a good diet is preparation.

    Be prepared. Make enough dinner the night before that you can take with you. Bring some salad in a container. Bring some nuts in the car. Bring fruit for snacking. If you're gonna buy a sandwich for lunch (just make your own though, it only takes 5 minutes), get wholegrain brown bread, some lean protein (i.e. not deep fried chicken) and maybe eat that with some salad that you've taken with you. Have an apple after it.

    When you're having dinner in the evening keep the starchy carb (spuds, rice, pasta) portions small. Load up on veg.
    tipper1 wrote: »
    I have never been the greatest fan of long distance exercise but do enjoy sprinting, weights,etc.

    Then you should do that. Stuff that you enjoy is much easier to motivate yourself to do than stuff you find boring. Weights and sprints will help you with squash.

    Start with small changes. Bring some fruit in the car tomorrow and have that instead of chocolate.


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