Advice needed please

tullie

Hi Folks,

I'm looking to loose weight to help me deal with some very serious health problems.

I've tried joinging gyms but to be honest don't have the motivation to stick at it.

I was just wondering if anyone could recommend a personal trainer that doesn't cost the earth in dub city center.

I've had a look through the form but can't seem to find what I'm looking for.

Any advice would be really appreciated, as I really need to get working on this and fast.

shootermacg

Hi
I was 3 stone over-weight last year, started at around 15 stone I'm now near my target weight (I'm 5'7 and pretty stocky it will be about 11.5 stone).

There really is no option but to change your life-style.

Get your mind right, make a plan and stick to it! if you can't even do this than it hard to do the rest.

First comes nutrition:
Look up your maintanence calories online and reduce for weight loss, it takes some mental effort but it worth it.

No sugary drinks, not even diet sodas (they can fool your body into insulin spikes if taken with carbs) (water is all I drink).
Eating less, more often is actually good for you if you keep it simple, don't skip breakfast.

Eat clean&green: protein/good carbs/fat in a 40/40/20 ratio isn't bad, so a chicken breast, half cup of brown rice maybe fry the breast in olive oil, then drain and add as much green veg as you want would be a good meal.

By all means have a cheat day (look up the zig-zag diet)

Exercise:

Losing weight is progressive and you'll find you can do more types of exercise as the weight falls off, but starting out, you are limited in how you can go about losing the weight; as you lose weight you will be able to increase the range of exercise activities open to you.

Running with weight is hard because it really hurts the back, I found.

I started cycling 3 miles to and from work. This did wonders for my general fitness and I shed a stone. When I started feeling fitter I added 1 day/week 5 a side soccar & 1 game of raquetball which really killed me in the beginning.
After this I really started to shed the weight.

Hit 12.5 stone from all the above.

Took up strength training at home with a bench and some dumbbells which gave me good gains although I wasn't training according to a plan.
Bought a chin-up/dip tower from argos, put it out the back and after a few weeks I was doing 20 dips and 10 chins sets.

Now I'm back in the gym doing doug's 4 day split and it's a great workout, lessens the time in the gym and gives me purpose when I'm there (nothing worse than going to the gym without a plan).

I also recently started running 3/5K 3-4 times a week. nike has a great running shoe range (nike plus) you can buy a good electronic stepper for the insole, there's a great site etc associated with it, it helps you with planning runs/distance targets goals etc, I can't recommend this enough, I love it.

As far as running is concerned out-doors is way better than the gym IMO, I still can't do well on a treadmill but i can do 5K in 24 mins on the road
^ ^, it's just too hot in the gym.

I'm now around 11stone 12pounds.

I'm taking whey + creatine etc now to bulk my lean mass up a bit
and it's going well. Still need to lose a bit of lower belly fat, but I'm in four-pack form now ^ ^.
I've revised my target weight to be around 12 stone and am judging this on
how mmuch fat i can pinch. Gotta buy some calipers to get my exact body fat but at a guess I'm at 10-15% body-fat atm.

Well if any of the above helps I'm glad.
All the best!