Another I need help !

MugMugs

Hi Folks

I am trying to get myself fit again but have a few issues holding me back.

Background
Cons
- I Smoke (they're gone soon and I know I am being a mug etc)
- I am overweight. Waist size of about 38 and about 19 stone and 6 foot.
- I have tits ! Great big lovely ones to go along with the belly.
- I'm far from fit. Smoking doesn't help that nor does the weight nor does a long time on my ass in the car
- Old rugby injury did my knee in some time back and finding impact cardio very sore. Cross training and bikes ok. Running is hell

Pros
- I am an avid Hill walker and will walk at least twice a month over some fantastic stretches of The Mournes
- I am a white water kayaker and paddle weekly during the winter if not twice weekly and more than that during the summer. Do a lot of playboating so pretty stocky in my shoulders.
I was running three times a week but my knee was in a lot of pain. Doing a 6.2km walk three times weekly in an hour.

Diet

Porridge in the morning, apple, orange, banana, brown bread sambo with ham cheese and egg mayo for lunch, meat and carrots cauliflower and brocolli for dinner and some popcorn for a snack with some yoghurts if peckish. The odd sweet here and there. I generally eat a lot of lamb.

Weekend is usually carb binge with some biccies and the odd pizza now and again. or sometimes I'll cook up a two day Chicken curry with brown rice as a treat.

Anyway, that's as much as I can imagine you will want to know about me.

I've gone back to the gym lately and been doing a lot of swimming. I like swimming and do about 30 minutes 3 to 4 times a week (for the past two weeks)

Doing Crawl up and breast stoke back (and over did it by an hour last week and feeling the pain of it)

Any suggestions / improvements on how I can tone myself up ?

Want to shift the stomach and shift the tits. Would also like to be able to run up the stairs in work again without being in bits. (I know, I know, smoking)

Cheers folks

Barry.Oglesby

You exercise a fair bit, you walk and kayak... soooooo.

Stop eating so much. I know that sounds too easy but luckily for you it is that easy.

Burkatron

MugMugs wrote: »

I've gone back to the gym lately and been doing a lot of swimming. I like swimming and do about 30 minutes 3 to 4 times a week (for the past two weeks)

Doing Crawl up and breast stoke back (and over did it by an hour last week and feeling the pain of it)

Take it easy on the breast stroke especially if you've a knee condition! It's a bad stroke in general for knees, hips, back & neck all suffer no matter how good technique is!

The Guvnor

If you are 19st and 6ft and your waist measurement is actually 38 inches you are doing very well mate.

Waist measurement is not the same as your pant size!:D

What gym are you in MugMugs?

MugMugs

That's actually a good point. Measure about the belly region I could be up to 41 which is overweight. Joined a Dublin gym, westpoint Guvnor as I spend a lot of time down there.

To be honest, I am relatively happy with my diet. Never really thought I ate too much and only ate at set times when hungry. Obviously with me back at the gym I will hopefully be burning more than I eat. Main query would be how to reduce weight and tone my body.

The Guvnor

What is your chest measurement?

How close to 19st are you?

The Guvnor

If you have only just joined the gym - my advice would be give it say two months and just see how you are getting on.

On diet just focus a bit more on getting more protein into you and say cut some easy carb choices - less mash/chips/bread etc.

Penn

MugMugs wrote: »

That's actually a good point. Measure about the belly region I could be up to 41 which is overweight. Joined a Dublin gym, westpoint Guvnor as I spend a lot of time down there.

To be honest, I am relatively happy with my diet. Never really thought I ate too much and only ate at set times when hungry. Obviously with me back at the gym I will hopefully be burning more than I eat. Main query would be how to reduce weight and tone my body.

I'm 6ft and a few months ago I was 19st 4lb. Some 38" jeans and stuff fitted me because I wore them low enough and had had them for a while, so I must have stretched them out a bit too. Mostly I was a 40, bordering on 42.

4 months later, I've lost 3 stone.

The way I've done it is far from perfect and I know I have to make improvements on both diet and exercise for the next 3 or 4 stone. What I'd say straight away though, things which have really helped me:

Keep track of your food intake. I use myfitnesspal.com. Be honest with it. Even though these things are not 100% accurate, it's a good basis to work off and tracking your food will show you where you're going wrong. Less carbs for a start. Cutting out milk and drinking water instead has also had a huge impact for me. Use a calorie counter to show you where you can cut stuff out.

At the gym I do mostly cardio. I have leg problems too which prevent too much running so mostly focus on rowing machine, cross trainer and bike. Have been gradually adding walking and a little bit of running. When I started I couldn't walk for more than 6 minutes at 5.5km/h. Now I can do 20 minutes 6km/h and a bit of running in between too.

Set yourself goals. Not "I'm going to be 13st by next December", smaller goals like "In 6 weeks, I'm going to have lost 1st and be able to do X number of swimming laps / beat my rowing time" etc.

Other than that, deep down you know what you have to do. I've lost 3st so far doing just the basics. Eat less calories than I burn. That's it. That's enough to get you started anyway.

diegowhite

myfitnesspal is great, highly recommend it!