Weight training

[Beany]

Once I do that and start at least stabilising my weight/fat (as I know I will - I've done this before when I had no choice and had no car) I can look at making my diet a bit more sensible (even something as simple as having rice and chicken for dinner every second day, rather than 'whatever I fancy' every day) and that should help the weight come off a bit faster.

Losing weight is more to do with diet than exercise so sort that first. If you stop eating shite now it’ll drop off you and you’ll have less to lug around, then you can start exercising and get in a bit of a routine.

Fuck that noise, I like burgers

But yeah, I need to get back into cooking fresher food etc, less salt, fat and sugar packed bollocks - it's all broadly in hand.

[Gavster]

I started lifting 6 months ago, to build muscle and protect my body/joints. I can do fewer press-ups than now, than back in May

Luckily I can now move certain shapes of weights in a selection of very specific ranges of movements whilst having considerably reduced aerobic fitness

CrossFit is calling…

Whats your programme?

I worked with a PT for a little while at the start to set out three clear sessions each week (push, pull, legs) with a range of exercises and how to mix them up. Beyond that I just turn up each week and work on progressive overload. I'm always keen to take on new ideas if you've got any suggestions!

The main reason for the post is that while I've seen notable GAINZ in some areas (especially my back), it's really highlighted the difference between weightlifter strength and lumberjack/gymnast strength. I don't feel any stronger, even though there are some larger lumps in a few places on my body. Going from previously doing lots of cardio/running + body weight exercises to this has really demonstrated how aerobically fit I was before lifting, even down to my resting heartrate increasing.

[Gavster]

Once I do that and start at least stabilising my weight/fat (as I know I will - I've done this before when I had no choice and had no car) I can look at making my diet a bit more sensible (even something as simple as having rice and chicken for dinner every second day, rather than 'whatever I fancy' every day) and that should help the weight come off a bit faster.

Losing weight is more to do with diet than exercise so sort that first. If you stop eating shite now it’ll drop off you and you’ll have less to lug around, then you can start exercising and get in a bit of a routine.

Fuck that noise, I like burgers

But yeah, I need to get back into cooking fresher food etc, less salt, fat and sugar packed bollocks - it's all broadly in hand.

The best exercise/diet is the one that you can easily maintain on a regular basis. That's why I always exercise caution when people talk about making a massive change, because it rarely (e.g. never) lasts. If that means going for a 30 min walk before work, then that's enough for now. Maybe that can turn into a 30 min jog or the couch to 5k. Or if the rowing machine will be any more than a trip hazard then go for it. Or mix up your diet to something healthier once a week until you find some meals that suit your lifestyle.

[ZedLeg]

Move into a top floor flat next to a train station that's below road level .

I have to go down and up a couple of hundred steps any time I want to get a train into town.

[Swervin_Mervin]

I'd also advocate intermittent fasting as it means you don't really have to commit to much or cut much out. One of the ways I've found I can quickly shed the post-Christmas timber is simply to eat a limited diet on just 2 days/week, and also to cut out any snacks after 9pm. On those two days I tend to go into the office, as there aren't many decent places to grab food without a faff of driving somewhere - so I'll eat a banana and packet of those baked type crisps at lunch and find that's just enough to keep the wolf from the door. Eat breakfast and tea as normal. I also stopped mid-week drinking years ago, so tend to only have a drink now on Fri-Sun nights.

[Sundayjumper]

FWIW I've found a cross trainer to be be more enjoyable (??) than a rowing machine.

[Beany]

Wot Gav said, is my plan - make simple changes, build from that.

Zed - why go into town when I can get things delivered?

I'm aware of intermittent fasting, but I'm more looking to get into a simple maintenance model, rather than to drop weight fast; me old neighbour did that two years ago.....and is now doing it again, after getting back into old bad habits. Better to slowly change the base habits, I reckon, than to be on and off the lifestyle change wagon.

[Swervin_Mervin]

Wot Gav said, is my plan - make simple changes, build from that.

Zed - why go into town when I can get things delivered?

I'm aware of intermittent fasting, but I'm more looking to get into a simple maintenance model, rather than to drop weight fast; me old neighbour did that two years ago.....and is now doing it again, after getting back into old bad habits. Better to slowly change the base habits, I reckon, than to be on and off the lifestyle change wagon.

Yeah, I'm not talking about the full-on intermittent fasting. Very much a low grade version as I have no willpower and am lazy In my case it's literally just skipping a couple of lunches a week, and even then I'm still having something. The main thing is cutting out late snacking imo.

I think last time I did it I lost half a stone in about 6 weeks, so it's hardly rapid weight loss. Currently on it again in the run up to Xmas.

[Brannen]

I've weighted trained for a long time now, although I have found this year, I've dropped down to just going to the gym 4 times a week (previously 5 days). My training style has changed a bit in the last 6 months as well. I used to focus a lot on the "big 3" bench press, squats and deadlifts, but I'm finding that less interesting than I used to.

I've been following Jeff Nippard's Essentials programme for the last 4 weeks (https://jeffnippard.com/products/the-essentials-program) doing 4-day split. Upper Lower, Upper Lower. It's designed to be completed in about 45 mins max. And as I go to the gym during my lunch, I've found I'm rushing less to try and get to the gym and back within an hour with previous routines.

I've started playing golf in the last 6 months, as my mates have all decided that as they're too old for football and wanted to do something else. My walking has increased a lot since taking it up, so I'm finding it a happy balance of doing weightlifting still but getting outside and doing some cardio. Albeit less at the moment with the weather and weekdays being dark by 4pm ish. Not sure I've seen anyone mention golf on here before, but assume it will not be acceptable

With diet, I've found what works for me is trying to work out what my calories would need to be to stay at the same weight, then reduce that by 250-400 calories (depending on my goals) and then adjust as needs be. You will need to find what works for you but try not to make it too complicated. I'll always recommend MyFitnessPal to get you tracking though. More often than not, you're just eating more than you think you are. Everything really adds up.

[ZedLeg]

I do like a rowing machine, it usually feels like a better workout than the cross trainer or a treadmill.

I would say from my experience though that putting some headphones on and going outside is a more sustainable exercise method. After my last gym stint went off the rails due to bad weather and laziness I started doing basic exercise stuff at home but sacked that off pretty quick too.

Will still go out on my bike though and carrying my huge bike up and down the aforementioned stairs is a pretty good workout in itself.

Merv's method of intermittent fasting can easily be achieved with depression, I was left to my own devices over the weekend and just forgot to eat from Saturday afternoon to Sunday night

[DeskJockey]

Agree about the snacking and lack of willpower. For me it is easiest to not buy things in the first place, although I've learnt to ignore things we have around the house.

When in a shop and looking wistfully at unhealthy things what works for me is looking at the cost (unnecessary spend) and the packaging (unnecessary plastic waste). That is far more effective than trying to control my sweet tooth.

As for exercise building into a routine works well for me. I'll walk the children to school in the morning and then start my run from the school gates. Extra motivation from seeing other parents I know (or on the way back the head of PE).

[Gavster]

Agree about the snacking and lack of willpower. For me it is easiest to not buy things in the first place, although I've learnt to ignore things we have around the house.

When in a shop and looking wistfully at unhealthy things what works for me is looking at the cost (unnecessary spend) and the packaging (unnecessary plastic waste). That is far more effective than trying to control my sweet tooth.

As for exercise building into a routine works well for me. I'll walk the children to school in the morning and then start my run from the school gates. Extra motivation from seeing other parents I know (or on the way back the head of PE).

12 years ago I lost around 30kg/4.5 stone in weight and then kept it off ever since. One of the most effective, yet small changes I made was cutting out snacking between meals. Crisps, biscuits, cakes etc were all vetoed unless it was an celebratory event, e.g. visiting friends, birthday party etc. I also stopped drinking hi-juice squash and started taking coffee black. Alone those items probably removed 150-700 calories per day out of my diet.

After shedding the first 20kg, I dropped another 10kg when I quit drinking.

[ZedLeg]

Aye, I'm in a constant battle with my genetics tbh, my family are historically stout and I've gone from a 34" waist to 40 over the last ten years (I'm tall and generally big so I was quite skinny looking at a 34" waist). Trying to cut down on sugar just now as that's the last real bad eating habit I have. Being sedentary while working and skittles are my biggest issues

[drcarlos]

FWIW I find the stair step cross trainer type thing burns the most and works up the biggest sweat when I go to the gym, I don't like the normal elliptical cross trainers as they feel odd and restrictive as I like to stride more.
Bike is OK as is the treadmill (that I use at lower speeds as I can't run on them), rower is good in small doses but boring as you can't watch your favourite youtubes when doing it
I know my diet and sedentary job is my main problem.

[DeskJockey]

Agree about the snacking and lack of willpower. For me it is easiest to not buy things in the first place, although I've learnt to ignore things we have around the house.

When in a shop and looking wistfully at unhealthy things what works for me is looking at the cost (unnecessary spend) and the packaging (unnecessary plastic waste). That is far more effective than trying to control my sweet tooth.

As for exercise building into a routine works well for me. I'll walk the children to school in the morning and then start my run from the school gates. Extra motivation from seeing other parents I know (or on the way back the head of PE).

12 years ago I lost around 30kg/4.5 stone in weight and then kept it off ever since. One of the most effective, yet small changes I made was cutting out snacking between meals. Crisps, biscuits, cakes etc were all vetoed unless it was an celebratory event, e.g. visiting friends, birthday party etc. I also stopped drinking hi-juice squash and started taking coffee black. Alone those items probably removed 150-700 calories per day out of my diet.

After shedding the first 20kg, I dropped another 10kg when I quit drinking.

I need to get back to properly controlling things, but for quite some time I had a "no sweets/treats during the week" rule and that worked well. I've also cut back on cheese (more to do with cholesterol) and that too made a difference.

[Beany]

I've also cut back on cheese

Burn the witch!

[DeskJockey]

I've also cut back on cheese

Burn the witch!

Cut back, not forsaken. Chill.

The Sussex truffle brie I ate yesterday was pure cheese filth. Barely coherent, wonderfully pungent and with a lovely, intense flavour.

[Gavster]

Agree about the snacking and lack of willpower. For me it is easiest to not buy things in the first place, although I've learnt to ignore things we have around the house.

When in a shop and looking wistfully at unhealthy things what works for me is looking at the cost (unnecessary spend) and the packaging (unnecessary plastic waste). That is far more effective than trying to control my sweet tooth.

As for exercise building into a routine works well for me. I'll walk the children to school in the morning and then start my run from the school gates. Extra motivation from seeing other parents I know (or on the way back the head of PE).

12 years ago I lost around 30kg/4.5 stone in weight and then kept it off ever since. One of the most effective, yet small changes I made was cutting out snacking between meals. Crisps, biscuits, cakes etc were all vetoed unless it was an celebratory event, e.g. visiting friends, birthday party etc. I also stopped drinking hi-juice squash and started taking coffee black. Alone those items probably removed 150-700 calories per day out of my diet.

After shedding the first 20kg, I dropped another 10kg when I quit drinking.

I need to get back to properly controlling things, but for quite some time I had a "no sweets/treats during the week" rule and that worked well. I've also cut back on cheese (more to do with cholesterol) and that too made a difference.

Life without cheese wouldn't be grate

SMELL MY CHEESE YOU MOTHER

[ZedLeg]

If anything would get me to forgo my dairy free diet it would be a real punch in the tits of a roquefort.

[Beany]

I don't think I've had a roquefort.

Maybe I'll try one, then fuck off the rowing machine idea and buy a telly instead