The get fit, stay fit thread

[Fudge]

I started using the gym and pool at work after coming back from Christmas - usually 20min on treadmill, 20min on rowing machine and circuit of weights machines on Mon, Wed and Fri, with 30mins swimming on Tues and Thurs as a recovery.

Haven't altered my diet really, just cut out most of the crap. I've lost 4kg, my muscles are more defined (esp biceps) and I can run 2.4km in under 14min for the first time in 6yrs. Well chuffed. Good way to release a bit of stress too.

I've not got a target weight, but would be happy with 85-90kg (97kg at the moment) - no way will I be aiming for the "healthy" BMI weight of 80kg. I'd look like anorexic with my build at that weight!

What height are you?

[Reynard]

Finished with a tabata thingy tonight. f**k ME! Four minutes of agony

[endieinreekie]

Went to the gym for the first time in months tonight, just a bit of cycling and jogging to ease back into it

[Fudge]

179cm I think. 5'10 and a bit.

Jesus Christ, you must be built like a brick shithouse

[The Arch]

Looking for some advice.

Been going to the gym a lot in the last month or so. Found it boring at first, but found the machines I've liked and go most nights now.

Firstly, I've started using rowing machines in the past two weeks and it's leaving me with bad blisters under at the top of my palm, under my fingers. Anything I can do to stop that?

Also, getting back into fives and would like to be fit for that. What machines are good for getting in good shape for it? Don't really want to do the treamill because it bores me.

[Reynard]

Looking for some advice.

Been going to the gym a lot in the last month or so. Found it boring at first, but found the machines I've liked and go most nights now.

Firstly, I've started using rowing machines in the past two weeks and it's leaving me with bad blisters under at the top of my palm, under my fingers. Anything I can do to stop that?

Also, getting back into fives and would like to be fit for that. What machines are good for getting in good shape for it? Don't really want to do the treamill because it bores me.

Can you not get some sort of gloves for the rowing machine?

I have a cross trainer at home that I use all the time. I utterly hate running as well but I dont mind that machine. And I can do tabata on it.

You should try tabata training BTW.

[banana]

Firstly, I've started using rowing machines in the past two weeks and it's leaving me with bad blisters under at the top of my palm, under my fingers. Anything I can do to stop that?

They will callus over soon enough, then you wont have this problem nearly as much.

By the way, the rowing machine is a fantastic all-round exercise. It's important that you are using the correct technique, otherwise you'll be getting less power in each stroke, less fluidity, and you could hurt your back. In general, most of the work should be done by your legs, and then the back, arms and shoulders as you finish each stroke. Kinda hard to explain, try to find a video online for proper technique.

I'd also suggest mixing up your rowing machine regime on each gym visit to keep things interesting. Some long, low intensity workouts with no break. Some short, higher intensity workouts with many breaks. And some in the middle.

Finally, track your times, even better if you use a heart rate monitor! It's a big buzz to see your times get better while your heart rate is at the same range level.

Edited February 19, 2011 by banana

[woodside]

They will callus over soon enough, then you wont have this problem nearly as much.

By the way, the rowing machine is a fantastic all-round exercise. It's important that you are using the correct technique, otherwise you'll be getting less power in each stroke, less fluidity, and you could hurt your back. In general, most of the work should be done by your legs, and then the back, arms and shoulders as you finish each stroke. Kinda hard to explain, try to find a video online for proper technique.

I'd also suggest mixing up your rowing machine regime on each gym visit to keep things interesting. Some long, low intensity workouts with no break. Some short, higher intensity workouts with many breaks. And some in the middle.

Finally, track your times, even better if you use a heart rate monitor! It's a big buzz to see your times get better while your heart rate is at the same range level.

The rowing machines at my gym have a mad wee fish game you can play on it where you try and eat wee-er fish and avoid getting eaten by bigger fish.

Dont usually bother with the cardio machines at the gym but I have a go on that sometimes as its less mind crushingly boring.

Arch, if you are getting bad problems with blisters you could try the fingerless gloves for weights, you can get them for about a fiver from argos.

[sparky88]

I'm a member of my uni gym (£40 for the year) and have been exercising since the start of the year. I've been going to exercise classes - circuit training. Its definately not boring and not full of lassies like every other exercise class. Also it helps you tone up different parts of your body - especially useful for me because I'm going skiing in April (which I'm trying to lose weight for) and the exercises I'm doing will stop my body aching in the morning after a days skiing. I'd recommend circuit training if the treadmill is too boring - i really only use the machines on days when its not on.

[Mak]

I'll explain this in the simplest terms as possible.

I never said eating dairy was bad for you. However, I did say if you cut out Dairy from your diet you will in turn cut out all of the shite of the day that people put into their bodies because Dairy contains a big dollop of shitty fat the every biscuit, cake, cheese, sweet manufacturer wants to use to make their product taste better. So, by cutting out dairy you inadvertintly WILL lose weight because you will improve your diet. It is possible to cut out products that contain dairy EXCEPT straight Milk and get the same results unless you drink a ridiculous amount of the stuff.

Milk is not as good a source of calcium as people make out because it contains poor levels of Vitamin D, which is required to absorb calcium. Milk does provide a good source of calcium IF you have high levels of Vitamin D from other sources in your diet. There are other sources of calcium available in other foods so contrary to popular believe iis not actually required.

Those who suggest we NEED milk may be shocked to know the 5,173,725,000 people in the world (75%) who don't drink milk are not cripples in wheelchairs or dying slow and painful deaths.

Just saw this confused mess of a post, was on holiday when it was posted. Really not sure of where to begin with it, but here goes:

- You didn't say that eating dairy was bad for you, but you'll improve your diet by cutting it out? Um, right...

- Again, in going on about how you'll improve your diet by cutting out 'foods that contain dairy' you're totally missing the point. Some foods that contain dairy are worth cutting out, but not because they contain dairy.

- No-one's saying that milk's 'required'. They're saying that it's a very good thing to drink for many reasons. You'd have a good point about vitamin D if anyone was suggesting that we should live off of pure dairy...which they aren't.

On topic, my Muay Thai coach says that if I impress him enough in sparring and general training over the next few weeks I can fight at interclub level for the first time at the end of March, so really going all out at the moment! Worked off all of my holiday weight and feeling fitter than ever now with 3-4 Muay Thai sessions a week plus 1-2 at the gym (doing either resistance or cardio work which is aimed towards improving my performance at MT).

[Guttenberg]

Small weight loss only needs combinations of good diets, some excersise and stopping the lazy attitude.

Instead of beer, vodka and diet coke. You can drink something radiculous like over 100 cans of diet coke before you reach the calorie content of a can of normal coke!!

If your seerious about shifting weight I would recommend Scottish Slimmers recipes. Great food and you can still have good portions.

And yes physical exercise is good and keeps your body in shape. But instead of forking out for a gym membership, where you might only use the treadmill and bike machine, just go for a walk or a jog. Even walking or cycling to work when you normally get a lift or take the bus can make a big difference.

Perhaps not a great idea...

http://www.dailyrecord.co.uk/showbiz/2011/02/21/vodka-diet-kills-rocker-stuart-cable-86908-22938820/

[vikingTON]

Rachel is now warning others: "Don't die like Stuart did" and has launched a campaign for stronger warnings on bottles of spirit.

She said: "If you saw someone drinking poison or bleach you would stop them. People need to be aware that spirits can lead to deaths."

Can anyone point out to simple Rachel what the difference is here?

[Mak]

Perhaps not a great idea...

http://www.dailyreco...86908-22938820/

To be fair, anyone who isn't a complete idiot should know that the reduced calorie content doesn't actually make it healthy to drink vodka and diet Coke.

Alcohol's a toxin, which means that your body will shut off other natural processes (including fat burn and muscle repair) in order to process it, so if you're serious about getting into shape then it's something that you do need to cut down on. Going for lower calorie drinks does help, though.

[banterman86]

Bumpy

I'm attempting a return to the gym this week after a fairly long lay off, and I'm nowhere near "5s shape". I'm going with a buddy of mine who is pretty fit already, but not an overly competitive type so hopefully he'll be good for motivation, form and such likes

I'm going to attempt monday to friday, but realisitically I know I won't keep that up - averaging three days a week most weeks will keep me happy enough.

My first in a long line of questions regards food - I likely have a half hour window between getting home about 7ish and heading to thew gym - should I eat, if so what?

[Mak]

Bumpy

I'm attempting a return to the gym this week after a fairly long lay off, and I'm nowhere near "5s shape". I'm going with a buddy of mine who is pretty fit already, but not an overly competitive type so hopefully he'll be good for motivation, form and such likes

I'm going to attempt monday to friday, but realisitically I know I won't keep that up - averaging three days a week most weeks will keep me happy enough.

My first in a long line of questions regards food - I likely have a half hour window between getting home about 7ish and heading to thew gym - should I eat, if so what?

You should be looking to eat 60-90 minutes before heading to the gym and again within 45 minutes of finishing up. On both occasions, it's vital to get some good quality protein and carbs. If you don't have a lot of time to make something, you could do worse than something along the lines of a natural peanut butter and banana sandwich on wholemeal bread or a multigrain bagel with cream cheese and tomato.

[banterman86]

You should be looking to eat 60-90 minutes before heading to the gym and again within 45 minutes of finishing up. On both occasions, it's vital to get some good quality protein and carbs. If you don't have a lot of time to make something, you could do worse than something along the lines of a natural peanut butter and banana sandwich on wholemeal bread or a multigrain bagel with cream cheese and tomato.

Sound stuff, cheers!

[Super_J]

How are folks getting on then? I fell out of it a bit after losing a stone (havn't put anything back on) but looking to lose another one to take me to 11 stone, I have maintained my 5's once a week but gym visits less frequent and back to not really watching what I eat (diet is not too bad anyway but was a lot better when I was planning what i'd have).

Went to gym yesterday though and going again today to kick start back into it. Started doing a 40min spin-bike session anytime I am there as they got these new spin bikes at my work gym, pretty effective for weight-loss I hear. I certainly piss sweat off me when I am on the spinners.

[banterman86]

How are folks getting on then?

My first week back ended up being six days - two each on chest/triceps and back biceps, and two days of just swimming/cardio. No chance I'll keep this up though, not in terms of energy or anything, but time and socialising and such likes. Still pleased with my first week.

the diet is still a bit poor, but it's improving, slowly, I tended to get my five a day anyway, but obviously I'm hungrier more often now, and the temptation to munch whatever crap in the house is a tough one - I've ignored it thus far though!

Next question - cardio - am I doing enough? My buddy says 20 minutes max, plus the associated lifiting. will be enough to burn calories but it seems a little low. i've being doing roughly 10-15 min of HIIT tops in a session, followed by a swim, is that really enough?

Edited March 22, 2011 by banterman86

[Widge]

Quick question for folks on this thread, I have bad knees and as such can't do high impact sports to keep fit. Depressing at 18 I know, but as such I used to go running a fair bit, but obviously can't do it now. Other than 7's a swimming once a week each, I don't feel I am getting enough in the way if excercise, anybody any suggestions as to other methods I can use??

Hope that made sense.

[Aufc]

My first week back ended up being six days - two each on chest/triceps and back biceps, and two days of just swimming/cardio. No chance I'll keep this up though, not in terms of energy or anything, but time and socialising and such likes. Still pleased with my first week.

the diet is still a bit poor, but it's improving, slowly, I tended to get my five a day anyway, but obviously I'm hungrier more often now, and the temptation to munch whatever crap in the house is a tough one - I've ignored it thus far though!

Next question - cardio - am I doing enough? My buddy says 20 minutes max, plus the associated lifiting. will be enough to burn calories but it seems a little low. i've being doing roughly 10-15 min of HIIT tops in a session, followed by a swim, is that really enough?

mhak is probably the man to ask. When i go to the gym, I aim for 40-50 mins of intense weights i.e. 30 secs between sets. Then my cardio usually involves 40-45 mins. After reading about the benefits of rowing, I have started doing that. I also have my footie and also do running. I would say 20 mins is not enough? Suppose it depends on your goals. As I said you are probs better waiting for mhak to asnwer as he seems to know his stuff.