Lose weight/Gym - advise

Esto Fidelis

Hi Guys,

I started in January 2012 going to the gym and walking/Jogging and I was 96.2kgs. I done the couch to 5K and completed my first 5k Run in the Phoenix Park on Saturday February 1st 2012. It was the Operation Transformation 5k and I done it in 34 mins. I was doing the couch to 5K in the gym on a threadmill and also doing some other gym work without a programme 3 times a week.

I started having Granola and Greek yogourt or Special K and low fat milk for breakfast and 10.30am a bananna or Orange and lunch was a roast chicken breast and small salad with no dressing, dinner was typically 3 mashed spuds meat and two veg. And I would have 5-6 largers twice a week.

In May I got a programme, at this stage my weight was 91Kgs and was slowing down. I was and am still doing as follows 10 mins (2250 mts) on rower, stretches, 15 mins on cross trainer lever 7, 15mins on bile level 7, russian squats, press ups, crunches, leg curls, back extensions, lat, bicept curls and a few more. Do this twice a week and jog 6 Kms twice also. I am now 88Kgs having just completed my 1st 10K at the weekend at 52 mins.

I would like to see what you think of this, I still have a bit of a belly and this is what i want to get rid of so any tips would be welcome. I am starting to get a little bored with the Jogging and this is why I am getting concerned.

Thanks in advance.

riveratom

Esto Fidelis wrote: »

Hi Guys,

I started in January 2012 going to the gym and walking/Jogging and I was 96.2kgs. I done the couch to 5K and completed my first 5k Run in the Phoenix Park on Saturday February 1st 2012. It was the Operation Transformation 5k and I done it in 34 mins. I was doing the couch to 5K in the gym on a threadmill and also doing some other gym work without a programme 3 times a week.

I started having Granola and Greek yogourt or Special K and low fat milk for breakfast and 10.30am a bananna or Orange and lunch was a roast chicken breast and small salad with no dressing, dinner was typically 3 mashed spuds meat and two veg. And I would have 5-6 largers twice a week.

In May I got a programme, at this stage my weight was 91Kgs and was slowing down. I was and am still doing as follows 10 mins (2250 mts) on rower, stretches, 15 mins on cross trainer lever 7, 15mins on bile level 7, russian squats, press ups, crunches, leg curls, back extensions, lat, bicept curls and a few more. Do this twice a week and jog 6 Kms twice also. I am now 88Kgs having just completed my 1st 10K at the weekend at 52 mins.

I would like to see what you think of this, I still have a bit of a belly and this is what i want to get rid of so any tips would be welcome. I am starting to get a little bored with the Jogging and this is why I am getting concerned.

Thanks in advance.

My take:

-You need to change up your programme. If you started the above one in May, it is overdue a change. You need to inject some new stuff into your training, shake things up, introduce some new / varied intensity, new moves, etc. Always keep your body guessing so it doesn't get too used to a routine. This helps prevent a situation where you adapt to it and the effect of the programme is greatly lessened.

-Bicep curls and leg curls will do feck all for ya, unless you're into bodybuilding. Hit the big moves - you're squatting which is good (although not sure if you are increasing the weight regularly, etc), but also be sure to look at lunges, deadlifts, sprinting, kettlebells, etc.

-Diet needs work, and if I saw that diet in isolation and was asked to guess if the person had a belly, I would guess 'yes'. Special K is junk food - you are basically eating sweet biscuits and milk (more sugar) for breakfast, especially along with the yoghurt. Good options for breakfast are one or more of eggs, apples, bananas and small amounts of porridge / wholegrain toast (the first three options are better though).

-On the drink, 5-6 lagers twice a week is up to 12 pints per week. That is nearly 2,500 calories a week in liquid format alone.... = belly! I would be paring that down to no more than 5-6 pints per week (and not every week), if you want to lose it.