The get fit, stay fit thread

[flogelsleftpeg]

Okay, first of all if you're on a caloric deficit then you'll always lose weight; if you aren't losing weight, then it isn't because of 'muscle weighing more than fat', but because you aren't burning more calories than you're consuming. In order to gain weight through muscle, you'd need to be eating more calories than you were burning. That's not necessarily to say that you can't gain muscle whilst on a caloric deficit, especially not if you were fairly overweight to start with, but you'd still be losing weight.

You've mentioned Weightwatchers meals: whilst the Weightwatchers diet will probably work, at least in the short term, if followed correctly, eating their meals won't necessarily be enough on its own. A much more sustainable and enjoyable way of doing things is to cook your own meals from scratch, making sure to only use healthy ingredients and keep an eye on portion sizes. If you've only been at it for a couple of months then I don't think that jumping straight into counting calories and macronutrients is necessarily a good idea, but try to make one small change every week and stick to it. Base meals around lean proteins such as chicken and white fish, slow release carbs such as quinoa, brown rice and oats and make sure to get enough healthy fats from sources such as nuts, seeds, avocado and oily fish. Eat as many portions of fresh vegetables as possible, as well as around 1-2 pieces of fruit a day. Cut out stuff like sweets, crisps and fizzy juice (fruit juice too, while I'm at it; if you want fruit, eat fruit).

There's a good deal of more specific advice elsewhere in this thread but I think that there's a danger of people like me blinding people with figures to try and show off how clever we are, which can actually just be discouraging. The starting point for anyone wanting to lose weight and become fitter should just be to start thinking in terms of eating healthily. It's only really worth complicating matters further once you're firmly set in those good habits.

Much appreciated mate, Ill just keep at it and try to up the healthy intake.

[Mak]

No bother mate, stick at it!

[gannonball]

Depressingly after undergoing my medical for going back offshore the doctor looked at my record to notice that I have put on TWENTY kilos in the past 2 and a bit years! mainly due to going from labouring work to doing an oil and gas course where I do very little hands on work with all my meals paid for so I have no control whilst being a lazy b*stard. I used to play 5's 1-2 times a week and went to the gym once a week but after trying to pick it up a bit iIve done my back in where Ive paid a small fortune for a chiropractor to fix only for it to get put out again after not exercising for over a month and a half.

I cant keep lying in my bed whilst my weight is sky high but is there any exercise machines at the gym that are kind to your lower back to tie me over untill I get it fixed again?

Edited April 22, 2012 by gannonball

[Islay]

(fruit juice too, while I'm at it; if you want fruit, eat fruit).

A sound piece of advice. Basically try not to drink your calories and be sensible like above and eat fruit instead of consuming processed fruit juice. You will feel fuller by eating a whole apple rather than by drinking a glass of apple juice from a carton. You are getting the nutrition straight from the source as well rather than from something in liquid format that has been flash pasteurized. I'm not a huge fan of milk but if I do consume milk, for example in an early morning coffee, then I opt for skimmed milk over semi-skimmed and full fat. I use it for making chocolate milk as well, I quite enjoy a glass of chocolate milk from time to time.

[Benjamin_Nevis]

I was pretty much getting nowhere fast. In the last 3 weeks i've completely cut out fizzy drinks, never eat chocolate and have avoided shite like crisps completely. My sugar intake is limited to 2 teaspoonfuls with coffee on 4 or 5 occasions a day (i need a vice of some sort), and in terms of main meals i'm trying to stick to sensible, healthy stuff. Breakfasts of cereal/semi skimmed milk and evening meals based around chicken breast or quorn mince, with either wholewheat pasta or wholegrain rice. I'm also trying to eat a bit more white fish served with a heap of veg. I generally just eat fruit at lunchtimes now.

I've also changed my exercising considerably. Beforehand i was alternating weights and CV day to day, while trying to fit in running, RPM, fives and badminton. It was a disorganised f**k up, and meant I was pretty much sore on a daily basis. I've started chucking various exercises together in the same gym visit, in order to free up some recovery time.

Monday 2.5m run (lunchtime) 2 circuits of weights, easy game of badminton, RPM class, cool down (evening)

Tuesday REST

Wednesday As Monday, minus the badminton, Fives (late night)

Thursday REST

Friday 3.5m hill run (lunchtime), fives (evening)

Saturday 2 circuits of weights, 20mins HIIT, Cool down jog

Sunday REST

In terms of weights, i'm doing 2 circuits of 3sets/10reps, usually lifting weight that's a real bitch by the time i get to the last couple of reps, rather than shitloads of lowish-weight reps, which i'm told achieve f**k all.

I've been doing this for 3 weeks now, and combined with the cutting out of most of the shite in my diet (and hardly drinking any alcohol), I've gone from 14st7lb to 13st12lb. I think the additional rest days also give me the energy to really push myself in the RPM classes, and i've felt a lot fitter at the football in the last week.

My eventual aim is to get to 12st7lb.

[Reynard]

I had a virus thing at the turn of the year (bad aids) and it sort of lingered on leaving me feeling a bit washed out. I was still playing squash a couple of times a week but I wasnt doing anything much training wise.

Well all that has changed in the past month. Utterly hammering it again, doing tabata and kettlebells and the like and feel the better for it. I'm doing around forty chin ups/pull ups every day and my upper body feels really strong again. A bit more like it. I want to get the bike out and start cycling in the next few weeks but there is something up with the dérailleur for the gear shifts and Im waiting for a mate to come and set it up properly. I despise running so cycling and stuff like that should be decent. Im definitely eating miles better now too. It must be something to do with the clocks changing because its the same every year for me. As soon as its lighter at night I start working harder.

[the jambo-rocker]

The last page or so has had soem cracking advice.

Are you a fitness instructor mhak? Because if you're not, I think you're in the wrong job...

[sonofjenova]

Scratch my last post - got an attack of the DOMS again after doing some squats at the gym. Absolute torture.

I'm not even lifting much either. Any tips for getting rid of DOMS before football tonight?

[Mak]

The last page or so has had soem cracking advice.

Are you a fitness instructor mhak? Because if you're not, I think you're in the wrong job...

Cheers, but it's more of a hobby for me. I'm doing a degree in History and French and do sometimes wish I'd studied a sports science related degree instead, but to be honest most fitness instructors and people who do sports degrees are wankers, so I doubt I'm missing out on much.

As far as nutrition goes I'm completely self-taught, but would say that I've got a decent level of basic knowledge now. I'm far from being an expert, though. In terms of suggesting workouts I'm not even that good, as practically all of what I do is coached.

On topic, I'm back in Scotland now so will be going back to Muay Thai having been training in kickboxing and K1 for the past 7 months. I'll be aiming to go 3-4 times a week along with 2-3 gym sessions. I'll probably be having a rest day once a week, but I'm not prescriptive about it as I think that I've been training for long enough now to know when to keep going and when I need to rest.

Scratch my last post - got an attack of the DOMS again after doing some squats at the gym. Absolute torture.

I'm not even lifting much either. Any tips for getting rid of DOMS before football tonight?

DOMS is a bitch. There are things which help a bit, like taking a cold shower after training for example, but to be honest it's pretty much just something you've got to put up with after stuff like squats and deadlifts.

I thought it'd be a good idea to do strength-building, 2 rep sets of deadlifts on Saturday when I had to spend yesterday lugging a 25kg suitcase plus handluggage around all day. Words can't describe how much I hate myself for that.

Edited April 24, 2012 by Mak

[ICTChris]

Been doing shorter gym sessions this week - generally start with either a cross trainer or rower for 10-15 minutes or so, then do weights and then finish off doing HIIT on the stationary bike for 15 minutes or so. I hurt my back a few weeks ago so today was the first time doing deadlifts and squats, my back feels fine now, touch wood.

Any tips on how to get a six pack in seven weeks before my holiday, I keep clicking on these pop up adverts on porn sites but all they do is empty my bank account

[banterman86]

Been doing shorter gym sessions this week - generally start with either a cross trainer or rower for 10-15 minutes or so, then do weights and then finish off doing HIIT on the stationary bike for 15 minutes or so. I hurt my back a few weeks ago so today was the first time doing deadlifts and squats, my back feels fine now, touch wood.

What's your lifting like? Just squats and deadlifts?

I ask becuase I try and do everything in one session

squat,overhead press, bench press, deadlift but find myself scrambling for time at the end,so i wouldn't be able to do two cardio sessions.

[ICTChris]

What's your lifting like? Just squats and deadlifts?

I ask becuase I try and do everything in one session

squat,overhead press, bench press, deadlift but find myself scrambling for time at the end,so i wouldn't be able to do two cardio sessions.

I tend to shift it around. Last week I went to the gym three times - the first time I used the machines for my arms and upper body, second time I did all the machines for legs and lower body and yesterday I did free weights. I don't have a hard and fast routine with rules as I often can't make it to the gym because of work or whatever.

[forameus]

Thought I'd ask for some advice in this, so here's a bump...

In the past, I wasn't exactly overweight. Probably pretty average. However, when I started uni, and my diet started getting worse, I put on more weight. I was still walking a lot more, as I lived at home. But now that I've moved in with my fiancee, and live 5 minutes walk from the office, it's all combined to mean I'm at my heaviest.

I'll start off by saying that I'm still fairly active. I recently joined PureGym on Bath Street, and have started going twice a week, for the past 3 weeks. I also usually play 2 games of 5s/7s a week. I'm not massively unfit, as I can still get up and back fairly often, and am still quick, but I know I could be fitter.

However, now for the bad news. Recently I've started having a lot of trouble with my back (cleared up a bit now) and more annoyingly, both my ankles. It means that any sort of strain on the ankle joints like football and especially the treadmill means I have no chance of any exercise on them the next day. They usually clear up enough so that I can play football once every two days, but obviously the amount of running I can do goes down whenever my ankles are fucked.

So, given that my amount of football has to be cut down, and I've joined a gym, what are the best things to do to get rid of the fat and improve on general fitness/cardio, but without going the whole way and destroying what's left of my melting chocolate ankles? From reading a few pages on the thread, I'd imagine the Cross-Trainer or Bike would be the best, and I've heard that Interval Training can very quickly burn through fat, but if there's anything else then happy to try that. Usually spend about an hour at the gym each time, mixing it between the treadmill, rowing and recently started on the bike.

[Mallo_Madrid]

Thought I'd ask for some advice in this, so here's a bump...

In the past, I wasn't exactly overweight. Probably pretty average. However, when I started uni, and my diet started getting worse, I put on more weight. I was still walking a lot more, as I lived at home. But now that I've moved in with my fiancee, and live 5 minutes walk from the office, it's all combined to mean I'm at my heaviest.

I'll start off by saying that I'm still fairly active. I recently joined PureGym on Bath Street, and have started going twice a week, for the past 3 weeks. I also usually play 2 games of 5s/7s a week. I'm not massively unfit, as I can still get up and back fairly often, and am still quick, but I know I could be fitter.

However, now for the bad news. Recently I've started having a lot of trouble with my back (cleared up a bit now) and more annoyingly, both my ankles. It means that any sort of strain on the ankle joints like football and especially the treadmill means I have no chance of any exercise on them the next day. They usually clear up enough so that I can play football once every two days, but obviously the amount of running I can do goes down whenever my ankles are fucked.

So, given that my amount of football has to be cut down, and I've joined a gym, what are the best things to do to get rid of the fat and improve on general fitness/cardio, but without going the whole way and destroying what's left of my melting chocolate ankles? From reading a few pages on the thread, I'd imagine the Cross-Trainer or Bike would be the best, and I've heard that Interval Training can very quickly burn through fat, but if there's anything else then happy to try that. Usually spend about an hour at the gym each time, mixing it between the treadmill, rowing and recently started on the bike.

Swimming.

[Ross.]

Wee bit of advice wanted on Interval Training.

I usually go out running 2 or 3 times a week, distance varies from 3k to 10k depending on time constraints and the weather. I can generally run 5k in 22-25 minutes, and 10k in 48-53 minutes. Not really bothered about improving on those times any more, but thought it would be useful to give some background info.

I have a running track and quite a few football parks close to home. Question is, what sort of pace should I be trying to maintain for what would be considered a "Fast" lap? For example, if I can round the football park quite comfortably in 2 minutes, should I be looking to make it in half that to be considered high intensity? And is there an ideal recovery period or is it just when I feel I could do it again without throwing up or inducing a heart attack? Also, how many high intensity laps should I be doing?

I expect there will be no way to answer this question perfectly, or close to it, but was hoping for a guide. Moving to Switzerland in the next 2 months and wanting to try and get back in shape and lose a bit of the weight i've been putting on before I go.

Edited May 23, 2012 by Ross.

[BigMartyn86]

Been out jogging today. Three times round the west end park in Alloa followed by sprints then a jog home to do some weights.

Think this might be useful to some people on her aswell.

I follow muscle and strength online and they are offering a 10% discount on everything you order until the 28th of May due to it being memorial weekend in the USA. Just enter coupon code memorial10 to get your discount.

[ShakehandsTom - DFC]

I've now got 6 weeks until I get married, so am really making a push to get myself trim.

I've been doing pretty well so far, just need to up it a bit more. If I document progress in here, hopefully that'll keep me disciplined. I'm going to start back on my weekly run, hopefully this week.

[Mak]

<br>Thought I'd ask for some advice in this, so here's a bump...<br><br>In the past, I wasn't exactly overweight.  Probably pretty average.  However, when I started uni, and my diet started getting worse, I put on more weight.  I was still walking a lot more, as I lived at home.  But now that I've moved in with my fiancee, and live 5 minutes walk from the office, it's all combined to mean I'm at my heaviest.  <br><br>I'll start off by saying that I'm still fairly active.  I recently joined PureGym on Bath Street, and have started going twice a week, for the past 3 weeks.  I also usually play 2 games of 5s/7s a week.  I'm not massively unfit, as I can still get up and back fairly often, and am still quick, but I know I could be fitter.<br><br>However, now for the bad news.  Recently I've started having a lot of trouble with my back (cleared up a bit now) and more annoyingly, both my ankles.  It means that any sort of strain on the ankle joints like football and especially the treadmill means I have no chance of any exercise on them the next day.  They usually clear up enough so that I can play football once every two days, but obviously the amount of running I can do goes down whenever my ankles are fucked.<br><br>So, given that my amount of football has to be cut down, and I've joined a gym, what are the best things to do to get rid of the fat and improve on general fitness/cardio, but without going the whole way and destroying what's left of my melting chocolate ankles?  From reading a few pages on the thread, I'd imagine the Cross-Trainer or Bike would be the best, and I've heard that Interval Training can very quickly burn through fat, but if there's anything else then happy to try that.  Usually spend about an hour at the gym each time, mixing it between the treadmill, rowing and recently started on the bike.<br>

<br><br><div>As Cyber_soccer said, swimming would be best.  You won't have access to a pool at Pure, though, will you?</div><div><br></div><div>The cross trainer and bike are better for the ankles than running etc, and a mix of HIIT and steady state cardio would be good for burning fat.  If you're training for an hour I'd probably say that at least 20 minutes of that should be taken up by warming up and down with the remaining 40 maybe going towards 15 minutes HIIT (do this first) and 25 of steady state cardio.  I'll be honest, though: I'd find that as boring as f**k.  Resistance work will also help you burn fat.<br><br>

<br>Wee bit of advice wanted on Interval Training.<br><br>I usually go out running 2 or 3 times a week, distance varies from 3k to 10k depending on time constraints and the weather. I can generally run 5k in 22-25 minutes, and 10k in 48-53 minutes. Not really bothered about improving on those times any more, but thought it would be useful to give some background info.<br><br>I have a running track and quite a few football parks close to home. Question is, what sort of pace should I be trying to maintain for what would be considered a "Fast" lap? For example, if I can round the football park quite comfortably in 2 minutes, should I be looking to make it in half that to be considered high intensity? And is there an ideal recovery period or is it just when I feel I could do it again without throwing up or inducing a heart attack? Also, how many high intensity laps should I be doing?<br><br>I expect there will be no way to answer this question perfectly, or close to it, but was hoping for a guide. Moving to Switzerland in the next 2 months and wanting to try and get back in shape and lose a bit of the weight i've been putting on before I go.<br>

<br><br>To be honest, it sounds like you're overthinking it a bit: something like 30 second sprints and 2 minute jogs to recover would be a good place to start, but just listen to your body.  Your fitness levels will dictate how hard you're able to push yourself and for how long.  I wouldn't actually recommend going over 30 seconds on the sprint, though, on the basis that if you can do it for more than 30 seconds it isn't a sprint at all but a quicker jog.  Alternatively, if you're running around a football pitch then do it for distance based on the pitch's markings: jog from the corner flag to the halfway line and then sprint the breadth of the pitch and repeat, for instance.

</div><div><br></div><div>On a related note, I'd also suggest that those who're doing HIIT mix it up with steady state cardio too.  One noticeable feature of the fitness industry is that people's views will swing dramatically from one extreme to another in terms of which kinds of training and nutrition are and aren't useful and HIIT has been really 'in' for the past couple of years now, with some going so far as to say that traditional cardio is 'useless'.  There seems to be a bit of a reaction against that at the moment, and it's probably fair: HIIT is very useful, but steady state cardio gives great benefits too in terms of calories burned during exercise, endurance and also psychological benefits.  The most sensible thing to do is mix the two.</div><div><br></div><div>Where in Switzerland are you going, out of interest?  I've just moved back home from Pontarlier, which is in France but just on the Swiss border.  I loved it out there.</div>

[TurbineTon]

Bought one of they slendertoner belts from Amazon.

Quite costly but hopefully worth it.

[Ross.]

Cheers for the answer mhak (Why does PnB insist on putting an h in your name when I try to type it?..). Was out on Friday, early afternoon. Jogging the breadth of 2 parks that are side by side, then sprinting the full length at either end. Thanks to the heat, I managed 4 laps and the jog was killing me at walking pace after the second lap. Will keep working on it and keep up the usual 5k a couple of times a week as well.

Edited May 28, 2012 by Ross.