Help with a program

Theimprover

Hi all,
I am looking to get fit and healthy, i am 5'10, 14st and 32 years of age, most of my day consists of sitting at home playing poker online, i stay up late at night and i find myself eating snacks as i get hungry, my normal diet consist of, breakfast- i am up early every morning as i have to bring the kids to school, but i don't really eat breakfast until about 12, sometimes i could even wait until lunch time to eat and this could normally be a bowl of soup with 2 medium buttered rolls, or the odd fry, i wont eat again until dinner which is normally about 17:30, and i do cook most of the dinners myself, chicken/beef/steak, mash or roast potatoes, i have one big problem and that is i don't eat vegetables as i just don't like them, then for the rest of the night i find myself picking at snacks.
I would really like to start some kind of program after Xmas, so any advice or recommended program really appreciated.

cfit

Hi

Where to start! No offense.

1: Start playing poker later in the day and get active a light walk to start with for you if you havent done anything for a while 30-60mins!

2: Eat a breakfast within half an hour of getting up, again you wil have to start off small as you haven't been eating in a while- fruit/yogurt/ toast- make it wholemeal bread.

3: you need to eat every 3-4hrs max! Small meals are the key include plenty of lean meats and fish- chicken, turkey, and eat in their pure state i.e. not in breadcrumbs or sauces (you may add your own sauce but keep it under 100 kcals)

You will have to gradually change your habits, if you try to change your whole lifestyle all at once you will fall of the wagon small goal setting is the key so for week one if you can introduce a breakfast upon getting up and taking a 30min walk that would be excellent, week two adding a snack in between breakfast and lunch add another five mins to your walk, week three adding a snack inbetween lunch and dinner, etc...

With regards your exercise you may invest in small home weights or get a gym membership after roughly a month of walking yourself and begin a cardio and toning program...

I hope this helps you get started.

All the best.

Theimprover

Cheers for the advice cfit, sounds good, would like to hear some more advice if anyone has some.

cmyk

Theimprover wrote: »

Hi all,
I am looking to get fit and healthy, i am 5'10, 14st and 32 years of age,

Great, are you male or female?

Theimprover wrote: »

most of my day consists of sitting at home playing poker online, i stay up late at night and i find myself eating snacks as i get hungry, my normal diet consist of, breakfast- i am up early every morning as i have to bring the kids to school, but i don't really eat breakfast until about 12, sometimes i could even wait until lunch time to eat and this could normally be a bowl of soup with 2 medium buttered rolls, or the odd fry, i wont eat again until dinner which is normally about 17:30, and i do cook most of the dinners myself, chicken/beef/steak, mash or roast potatoes, i have one big problem and that is i don't eat vegetables as i just don't like them, then for the rest of the night i find myself picking at snacks.

Having typed all of that, I'm sure you've come to your own conclusions and answers on what or how you can change some of the unhealthy aspects there, sometimes writing it down helps. My advice would be to concentrate on 3 aspects...

Get more quality sleep
Slowly improve the quality of your food
Get more active

Theimprover wrote: »

I would really like to start some kind of program after Xmas, so any advice or recommended program really appreciated.

What do you mean by programme? Gym, home or sport? What do/did you enjoy doing in the past?

Theimprover

cmyk wrote: »

Great, are you male or female?





What do you mean by programme? Gym, home or sport? What do/did you enjoy doing in the past?

I am male, what i am looking for is something i can write down and follow it as in the right foods to be eating, what is the best erxcercise to be doing and so on, because i know absolutly nothing when it comes to calories and all that, cfit gave some good advice above about eating light every 3-4hrs,

cmyk

Theimprover wrote: »

I am male, what i am looking for is something i can write down and follow it as in the right foods to be eating, what is the best erxcercise to be doing and so on, because i know absolutly nothing when it comes to calories and all that, cfit gave some good advice above about eating light every 3-4hrs,

Plenty of good advice on food choices in the stickies. Overall calories are what counts over the course of a day, if you prefer 3 whole meals go for it, if you're doing 6 meals make sure the portion size is smaller, it's just a balancing act.

In short there's no magic secret, eat more protein (lean meats, fish etc), that in itself has quite a few benefits, eat plenty of fruits and vegetables along with it, cut down on processed foods.

The best exercise is the one you'll enjoy most and therefore most likely to continue on a regular basis. Consistency is the key, find something you enjoy and get better, faster and stronger at it over time.