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Start Training

  • 15-09-2011 12:42pm
    #1
    Yoi_Hanagata
    Registered Users, Registered Users 2 Posts: 16 ✭


    Hi All,

    I am looking for general advice

    I am Male 34 years old, 95 KG, and about 180 hight
    I am stuck with IT work infront of a PC for about 10 hours per day. I am not not sports. never been in Gym. I do some walking and swimming occasionally but nothing serious

    I do not eat junk food. but not 100% healthy food. Although I think (perhaps I am wrong) my main problem is not in the food. I think it is because I do not do enough sport


    I want to change this and start live healthy life and become more active and stronger

    I am thinking to join the Aquatic Center Gym because it is near work so I can do the training after work
    I want to build up muscles, get rid of the fat, become healthy and stronger.

    Does this sounds a good plan or should I also consider a diet plan?
    What do you think about the Aquatic Center Gym?
    Any advice please?

    Thanks


Comments

  • #2
    ImGettinPaper
    Closed Accounts Posts: 116 ✭✭ImGettinPaper


    Yoi_Hanagata wrote: »
    Hi All,

    I am looking for general advice

    I am Male 34 years old, 95 KG, and about 180 hight
    I am stuck with IT work infront of a PC for about 10 hours per day. I am not not sports. never been in Gym. I do some walking and swimming occasionally but nothing serious

    I do not eat junk food. but not 100% healthy food. Although I think (perhaps I am wrong) my main problem is not in the food. I think it is because I do not do enough sport


    I want to change this and start live healthy life and become more active and stronger

    I am thinking to join the Aquatic Center Gym because it is near work so I can do the training after work
    I want to build up muscles, get rid of the fat, become healthy and stronger.

    Does this sounds a good plan or should I also consider a diet plan?
    What do you think about the Aquatic Center Gym?
    Any advice please?

    Thanks
    Some advice: Don't sit at a pc for 10 hours.


  • #3
    paulmclaughlin
    Closed Accounts Posts: 1,299 ✭✭✭paulmclaughlin


    ImGettinPaper wrote: »
    Some advice: Don't sit at a pc for 10 hours.

    He said working.


  • #4
    ImGettinPaper
    Closed Accounts Posts: 116 ✭✭ImGettinPaper


    paulmclaughlin wrote: »
    He said working.
    And?


  • #5
    Yoi_Hanagata
    Registered Users, Registered Users 2 Posts: 16 ✭Yoi_Hanagata


    ImGettinPaper wrote: »
    And?

    I am working as Software Engineer...so I had to spend this time doing my work...I can not change my job.....


  • #6
    ImGettinPaper
    Closed Accounts Posts: 116 ✭✭ImGettinPaper


    Yoi_Hanagata wrote: »
    I am working as Software Engineer...so I had to spend this time doing my work...I can not change my job.....
    Go for a run on your break time. Cycle to and from work. Get a stability ball, some light weights, dyna band and an exercise mat to do some exercise at home saving you time.

    Or join the gym. Will you adhere to going regularly though??

    And yes diet will come into play.


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  • #7
    Zamboni
    Registered Users, Registered Users 2 Posts: 4,306 ✭✭✭Zamboni


    Yoi_Hanagata wrote: »
    What do you think about the Aquatic Center Gym?
    Any advice please?

    Thanks

    Crap, small and expensive unless you are really big into your swimming.
    Westpoint around the corner is half the price and has about 5 times more floor space and equipment in the gym with a pool as well.


  • #8
    Yoi_Hanagata
    Registered Users, Registered Users 2 Posts: 16 ✭Yoi_Hanagata


    I am already a member in the swimming pool with my kids.....


  • #9
    Yoi_Hanagata
    Registered Users, Registered Users 2 Posts: 16 ✭Yoi_Hanagata


    ImGettinPaper wrote: »
    Go for a run on your break time. Cycle to and from work. Get a stability ball, some light weights, dyna band and an exercise mat to do some exercise at home saving you time.

    Or join the gym. Will you adhere to going regularly though??

    And yes diet will come into play.

    Some good advice here...Thanks...

    I am not easly motivated so I am concerned about going regularly to the Gym. but I am thinking perhaps the Gym membership and fees will keep me motivated...


  • #10
    ImGettinPaper
    Closed Accounts Posts: 116 ✭✭ImGettinPaper


    Yoi_Hanagata wrote: »
    I am already a member in the swimming pool with my kids.....
    I don't know how much time you're willing to dedicate to exercise but swim one day and weights another day every week to start off should get you started. See how your body feels after a while and look at maybe adding an extra day of weights.


  • #11
    Yoi_Hanagata
    Registered Users, Registered Users 2 Posts: 16 ✭Yoi_Hanagata


    ImGettinPaper wrote: »
    I don't know how much time you're willing to dedicate to exercise but swim one day and weights another day every week to start off should get you started. See how your body feels after a while and look at maybe adding an extra day of weights.

    I was thinking about 3 days of weights training per week as a start up....


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  • #12
    ImGettinPaper
    Closed Accounts Posts: 116 ✭✭ImGettinPaper


    Yoi_Hanagata wrote: »
    I was thinking about 3 days of weights training per week as a start up....
    If you feel you can do it then go ahead. I would recommend 2 days of exercise starting off cos it may catch up with you and affect your mood in work. One important thing: Proper *deep* sleep is a must to recover.


  • #13
    Yoi_Hanagata
    Registered Users, Registered Users 2 Posts: 16 ✭Yoi_Hanagata


    ImGettinPaper wrote: »
    If you feel you can do it then go ahead. I would recommend 2 days of exercise starting off cos it may catch up with you and affect your mood in work. One important thing: Proper *deep* sleep is a must to recover.

    I feel I need to do it...

    Do I need to have a good meal before the training...I think my training would start at around 6 evening...and usually I eat a homemade sandwich (usually cheese) and a small fruit yogurt at around 1... also I drink a lot of coffee and tea with milk during work (between 3 - 5 cups)


  • #14
    ImGettinPaper
    Closed Accounts Posts: 116 ✭✭ImGettinPaper


    Yoi_Hanagata wrote: »
    I feel I need to do it...

    Do I need to have a good meal before the training...I think my training would start at around 6 evening...and usually I eat a homemade sandwich (usually cheese) and a small fruit yogurt at around 1... also I drink a lot of coffee and tea with milk during work (between 3 - 5 cups)
    Even still I would highly recommend 2 days per week for a few weeks. See how you feel after that. Yeah a good meal approx 2 hours beforehand (or when you can due to job limitations) would help you work out better and achieve better results. Try eat carbs (brown bread, pasta, rice etc) and also some more carbs after the workout to bring your glycogen stores back up. Maybe spag bol or whatever else you think!

    Include fruit and veg 4 times per day in your meals. This will also help you recover quicker. It can be in the form of fruit juice or whatever. Make sure you eat protein daily also to aid in growth and repair of your muscles.

    I'm not gonna go into exact portion sizes etc. but to point you in the right direction for the moment, use the food pyramid as a guideline but perhaps add in some more protein than it recommends. Listen to your body it will tell you what food you are lacking via cravings (assuming you eat reasonably healthy already.)

    Just remember you need to use up more energy (via exercise) than you take in (via food) to lose weight.


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