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Getting back on track

  • 30-06-2010 11:50am
    #1
    Bowery Bum
    Closed Accounts Posts: 9 ✭


    I’m trying to get back to a healthy active lifestyle & could do with some ideas from the experts!! I’m 37 and used to be pretty active in team sports & generally keeping fit. Four years ago I was 13.5 stone and could run 5 miles in about 33 minutes (that’s probably slow by the standards on this board!!) Anyway four years ago we had the first of our 2 kiddies & needless to say I have been pretty much in-active sports-wise as a result (I know I shouldn’t blame anyone for my laziness..)
    So as the kids have been growing for the past 4 years... so have I !! I Looooove food & this wasn’t an issue when I was playing sport but I didn’t cut down the portions when I stopped playing - I now weigh in at a sizeable 16stone which is mostly positioned around my gut & my moobs. I want to get back to 14 stone within 3-4 months, targeting a one stone drop in the first month & then lose the second stone in a further 2-3 months. My motivation is obviously to become healthier, have more energy, live a bit longer etc etc... but also I’d love to be able to take up some kind of sporting activity that a 37 year old can compete against himself & interact with other athletes e.g something like triathlon or local running events.
    First change I’ve made is to diet:
    Breakfast: Two pieces of fruit – always a Banana & then either an Apple or Pear
    Lunch: Wholemeal bread weightwatchers sandwich – about 250 calories
    Dinner (between 7 & 7.30pm): Grilled chicken or fish with veggies in homemade tomato sauces (lots of different herbs or spices for variety..
    I would say I’m probably on about 1200 calories a day?
    Between crèche, work, commute during the week etc I realistically get to exercise at around 9pm in the evening. I bought a treadmill last week (couldn’t face looking at my gut in a mirror in a gym just yet!!) and have started running for half an hour a night. I started off at a pace of 9.2kmh & for the last ten minutes I up the pace by .2kmh every minute so that I’m doing approx 11kmh for the last minute. I’m not doing fartlek or anything fancy – will be aiming to just try to run for longer each week & increase my speed over time top burn more calories.
    Sorry for all the long explanations – basically I’d like to know if I’m setting myself up to achieve my targets effectively – e.g. is running this late good for me, is the diet right for exercise & losing weight, is there anything else I should be doing to focus on the gut.
    I’m pretty driven and apart from time constraints am willing to try anything.
    Appreciate comments.


Comments

  • #2
    Transform
    Registered Users, Registered Users 2 Posts: 6,394 ✭✭✭Transform


    first off - your post is hard to read as its in GIANT LETTERS.

    Second - spending 30mins in one session doing a run is great but the next session needs to be a weights session. Do all of this -

    https://www.youtube.com/watch?v=dkhwmRUD3iI


    and a bit of this -

    https://www.youtube.com/watch?v=sIP5y8K1zYg


    get yourself a kettlebell (12kg) and do workouts like this (swap box hops with lunges, squats or press ups if you want).

    https://www.youtube.com/watch?v=6_N2OqLoRI0


    Finally your diet is not totally on track so get it low gi, more good fats, protein and cut back on the starchy carbs.

    This basically covers the lot -

    http://thetransformationcatalyst.wordpress.com/2010/06/04/shed-fat-fast-the-guaranteed-summer-plan/

    All the very best


  • #3
    Bowery Bum
    Closed Accounts Posts: 9 ✭Bowery Bum


    Transform
    Thanks for that. I think the Gremlins got to my post - have edited it so should look better.
    Have watched both your videos and they look very "doable" but at the same time are much more interesting & varied (and probably better for your back) than the traditional ab exercises. My wife has the big ball so I'll start using that and I assume it would be ok to use a barbell while I look for a kettlebell?
    I'm amazed that the new diet is not considered GI!!

    One question though - am I right to have my evening meal at 7pm or should I have something light to eat (protein or carb?) and then what should I eat afterwards - considering it will be 10pm at night when I finish the my exercise which is not ideal time for eating. Tonight after my 40 minute run (4 miles!!) I ate 1 slice of ham and one slice of unbuttered McCambridges Brown soda bread and one pint of Orange cordial.
    Cheers


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