Fitness Advice.

Crazyivan 1979

You are probably all sick of fitness newbie's posts everyday, looking for you adonis' to tell them what to do. But anway, here is mine.

Having just recently given up smoking, after 18 years, I have decided to try and get into shape (lose small amount of belly fat and maybe get a 6 pack, have some defined muscles, I don't want to be Arnie) and be fit (enough to get back into sport). With smoking, after any heavy excersion I would be completely out of breath. I am just really looking for the do and don'ts, I have read the beginners sticky, and I seem to lost with a swirl of numbers and calorie watching. Do I need to be too concerned with all these calcs regarding the 40:40:20 ratios and watching the calories on the back of packs, since I only want to be fit and have some muscle. I know some the food I eat is high in fat (I eat the grizzle off steak and lamb!). Below is my current state.

Age: 32 (male)
Height: 6ft 3in
Weight: 11 - 12 stone (this fluctuates each month)
Current level of excerise: Brisk Walk with dog. 4 -5 miles per week. Lugging heavy equipment around factories and climbing factory chimneys (i am not a chimney sweep!) 3-4 times a week.
Diet: Love fish and eat lots of it (mackerel, anchovies, sardines), pasta bake once a week, new potatoes once a week, chicken/ lamb curries twice a week, lots of egg noodles with stir fried veg, lots of hardboiled eggs. Lots of coffee, starting to drink green tea and more water.

I am going to start some home exercises like burpees, press ups, sit ups, have a rowing machine (OH's) and some dumbells (brother gave to me), going to start running and swimming too.

So basically, I need advice regarding the diet and excerise (how little/ much). When should I start with the dumbells (was going to wait until I saw a marked improvement with stamina).

Thanks,

Odenis24

Firstly an hour a day is enough, high intensity, use the dumbbells straight away combined with cardio it will work faster, I won't go into detail why, your diet isn't to bad you just have to choose the right times to eat, at a minimum eat 2 hours before training and don't over eat in one sitting your better off with small meals but more of them, Fish is about the best food you can eat to repair muscle and for growth and your pastas will give you energy, find someone who knows what there doing as far as weight lifting goes to get your technique right that is very important And best of luck just beware the junk food quitting isn't easy

Crazyivan 1979

Thanks for that.

I do need to eat less in one sitting, if there is food left on the table, im basically going to eat it. Finish mine, my gf's and whatever is left in the pan but then I wont snack in front of the telly. I ve started to try and eat every 3-4 hours and smaller portions. Lots more fruit and I've started to eat breakfast, it used to be coffee and fag each morning.