Kicking On....Advice on where to go from here

ChewyLuey

Hi All


Since March last year I have successfully dropped off about 4 stone through combination of healthy diet and exercising generally around 5 days a week. I am around 6' 2" and now weight 14 stone.
My exercise has generally consisted of either :
- 5k brisk walks with intermittent bursts of jogging (45-50 mins)
- 5k on the treadmill (28-30 mins)

Very very basic I know but it worked for me and because I enjoy those two routines it was easier to motivate myself to do it every day.

I feel lately (not helped by my gym being flooded and outside conditions being a bit treacherous) that I am plateauing in my progress and as I am in completely different shape now to when I started my regime I have to re-assess things. My aims now are ::

- retain a good level of fitness
- tone up muscle a bit in chest, abdomen
- keep a consistent weight

As you can see above, I don't have a particularly scientific approach to my exercise and I would fear that if I got too technical with things I would turn myself off and undo the good work so far.
So I am looking for some basic tweaks to my routine that I can carry out to essentially keep things going as they are and tone up a little more.

Any advice here ?

Thanks!

ChewyLuey

Bump
..
..
..:o
Sorry !

corkcomp

ChewyLuey wrote: »

Hi All


Since March last year I have successfully dropped off about 4 stone through combination of healthy diet and exercising generally around 5 days a week. I am around 6' 2" and now weight 14 stone.
My exercise has generally consisted of either :
- 5k brisk walks with intermittent bursts of jogging (45-50 mins)
- 5k on the treadmill (28-30 mins)

Very very basic I know but it worked for me and because I enjoy those two routines it was easier to motivate myself to do it every day.

I feel lately (not helped by my gym being flooded and outside conditions being a bit treacherous) that I am plateauing in my progress and as I am in completely different shape now to when I started my regime I have to re-assess things. My aims now are ::

- retain a good level of fitness
- tone up muscle a bit in chest, abdomen
- keep a consistent weight

As you can see above, I don't have a particularly scientific approach to my exercise and I would fear that if I got too technical with things I would turn myself off and undo the good work so far.
So I am looking for some basic tweaks to my routine that I can carry out to essentially keep things going as they are and tone up a little more.

Any advice here ?

Thanks!

post up your full daily diet (be honest) and your current exercise routine? You probably dont need to lose that much more weight based on your height, maybe a stone at most ...

ChewyLuey

corkcomp wrote: »

post up your full daily diet (be honest) and your current exercise routine? You probably dont need to lose that much more weight based on your height, maybe a stone at most ...

Yes, I don't feel like I need to lose much more weight if any. I might be a bit over what's recommended on BMI but not a whole lot.

As I said my aims now are :

- retain a good level of fitness
- tone up muscle a bit in chest, abdomen
- keep a consistent weight

A sample diet for me would be :

7am : porridge with honey, 1 wholemeal toast with move over butter/ peanut butter

9:30am : 2 bananas

12:45pm : wholemeal role with tuna (some mayo already mixed in!), cheese, tomato

6pm : Anything From : Chicken Stew/ 2-3 egg Omlette/ Chicken & veg stir-fry (no rice or noodles etc)/ salmon and 2 veg/ scrambled egg and wholemeal toast etc

9-10pm: Small can of tuna


* Throw in the following caveats
- Over Christmas I completely broke this diet and ate all around me for 1.5 weeks, most people do
- Once a week at least I will have a meal out or chips (KCs chipper, who can resist)
- On average I probably drink once a fortnight throughout the year. Could have up to 10 pints in a night, no apologies for this



As I said my routine at the moment is pretty basic. 5 days per week consisting of a mixture of these :

- 5k brisk road walk with bursts of jogging (occasionally run the whole lot)
- 5k treadmill (~28mins) with stretching before and after
- Occasional work on Ab machine

I think I need to mix things up more. Maybe add some resistance training into the deal and cut one of the cardio days etc ?

[-0-]

The gap from 12.45pm to 5pm without food is a bit worrying and not good for your metabolism. You should try to eat in the middle of this time, around 3pm.