At ASMO's suggestion, spinning this off from the "Things you've discovered during lockdown" thread.
It sounds like a number of us on the bored have taken advantage of lockdown and lost some significant weight. In my case I've been bouncing around between 20 and 21 stone ever since I piled on the weight following my eye surgeries 4 years ago. Lats summer I decided to do something about it, so started to eat a bit better, and get some more exercise/activity in. So far I've dropped from a peak of 21 stones to just over 18, and from a 42" waist to a loose 38" waist. I'm still wearing XXL shirts/t-shirts though because nothing else fits over my shoulders
BMI says I should be aiming for 14 stone (I'm 6"1), which my GP thinks is ridiculous - she's told me she thinks 16 stone is probably about right for me, so that's my goal for the end of summer.
The one thing I've not really done is cut out the booze.
Anyone else have anything positive to report?
The official NPR Weight Loss Thread
I started running in October. Also cut out bread and am generally eating healthier (top tip: make soup). I'm running up to 10 miles each run now and I'm running about 4/5 times a week. Have lost about 13kgs so far, looking to lose another 10kg. Really want to start lifting weights again as that's the real key to weight loss.
p.s did a Pilates session yesterday morning as well. Harder than it looks!
p.s did a Pilates session yesterday morning as well. Harder than it looks!
Yeah I had a stroke end of September, scared the crap out of me. My blood pressure was through the roof and I was overweight/borderline obese at about 92kg. Started making changes to my diet and upping my exercise making determined effort to reduce the chance of it ever happening again. I have bought a Halfsun pulse/BP/pedometer watch and a decent set of scales.
My cholesterol is now good at less than 3.9
My BP is good at 115:77 to 117:78
Resting heart rate is 63bpm though can be as low as 56 first thing in the morning or through the night
Exercise targets are 4000 steps a day minimum, 7500 adequate 10,000 target (at least 3 times a week)
My weight is down to just below 83Kg target is 75 so will take a while to get there.
I haven't 'dieted' as I just don't think I could stick it, what I have done is change what I do and don't eat which makes a huge difference. I'm adjusting my diet as an ongoing thing and as I learn more.
Looking up what a portion of this and that was educational and helped me work out my daily intake.
I also found beetroot juice has been very beneficial with regards to BP.
My cholesterol is now good at less than 3.9
My BP is good at 115:77 to 117:78
Resting heart rate is 63bpm though can be as low as 56 first thing in the morning or through the night
Exercise targets are 4000 steps a day minimum, 7500 adequate 10,000 target (at least 3 times a week)
My weight is down to just below 83Kg target is 75 so will take a while to get there.
I haven't 'dieted' as I just don't think I could stick it, what I have done is change what I do and don't eat which makes a huge difference. I'm adjusting my diet as an ongoing thing and as I learn more.
Looking up what a portion of this and that was educational and helped me work out my daily intake.
I also found beetroot juice has been very beneficial with regards to BP.
Peaked at 19st 10 at 5 foot 9. 19st 0 this morning. Cutting out the crap (crisps, cakes, biscuits) and the booze (it’s not the booze itself that does me for calories, it’s the crap I eat both alongside it and the next day, completely negates anything good I do for the rest of the week). I’m 50, so walking is more the thing for me, get loads in now on the flat and the small hills in Edinburgh so I can lump it up some Munros over the summer. Also doing some stretching for my back most days and starting to do some squats/press ups/light weights in the morning. Look to get on the exercise bike once I’m under the max weight for the fucking thing. Overall aIm is to get to something that starts with 16 and see where we go from there. Hopefully get there somewhere in the summer; that’d be about 30 lbs in six months or so which is a reasonable rate.
And are there two g’s in Bugger Off?
I haven't weighed myself lately, but dropped about 15lbs during lockdown and have definitely lost a bit more this year as a pair of 36" trousers fit perfectly now. Some of my XL jerseys are much roomier, and I can now wear L button down shirts. (Have been XL for many years, XXL a decade ago).
Saint, if you want to preserve shirts and you or someone you know has access to a sewing machine, taking them in is dead easy ...
Saint, if you want to preserve shirts and you or someone you know has access to a sewing machine, taking them in is dead easy ...
Spoiler
Show
... this guy uses an ideal-fitting shirt as a template to take in:
... another way:
... or, because I still want my shirt 'boxy' because of my rotund midsection (just smaller), I just took an even inch off all the way up the inside.
... another way:
... or, because I still want my shirt 'boxy' because of my rotund midsection (just smaller), I just took an even inch off all the way up the inside.
Thanks - am going to be getting my better shirts sorted by a local tailoring/adjustment service. Problem is more the T-shirts, which are starting to look a bit like tents on meNiegs wrote: Sun Feb 21, 2021 4:20 pm I haven't weighed myself lately, but dropped about 15lbs during lockdown and have definitely lost a bit more this year as a pair of 36" trousers fit perfectly now. Some of my XL jerseys are much roomier, and I can now wear L button down shirts. (Have been XL for many years, XXL a decade ago).
Saint, if you want to preserve shirts and you or someone you know has access to a sewing machine, taking them in is dead easy ...
SpoilerShow... this guy uses an ideal-fitting shirt as a template to take in:
... another way:
... or, because I still want my shirt 'boxy' because of my rotund midsection (just smaller), I just took an even inch off all the way up the inside.
I'll be following this thread. My weight has crept up during lockdown. Mainly boredom and booze but also packed in smoking.
Got a few bad habits to break (such as buttering crunchie bars) but know I can lose weight when I put my mind to it, its just hard the moment. I'm having a go at the intermittent fasting and upping my exercise. Also air frying everything at the moment which should help. Sticking to the move more put less in my mouth maxim and see where I end up. Failing that off to the docs for this https://www.bbc.co.uk/news/health-56011979
Got a few bad habits to break (such as buttering crunchie bars) but know I can lose weight when I put my mind to it, its just hard the moment. I'm having a go at the intermittent fasting and upping my exercise. Also air frying everything at the moment which should help. Sticking to the move more put less in my mouth maxim and see where I end up. Failing that off to the docs for this https://www.bbc.co.uk/news/health-56011979
Over 3 stone drop for me in 7 months, started at 18 stone 7 (6 feet tall) now down to about 15 and a half (possibly a bit less after the dreadnaught i just launched in the toilet), no secret to it, i calorie count and aim for a defecit of at least 500 per day, and i walk at least 8-9km every morning and i allow myself 1 cheat day a week. No foods off limit, just have a view that if i want to have a treat, like some crisps or some beer, i got to earn it, so i move a bit more, seems to work for me really well.
I was 18 stone 10 at my heaviest (6'3") but have lost a stone. My rugby weight was about 15 1/2 so aiming for around that, probably nearer 16 really.
I do the 18/6 fasting thing during the week which I find easy and have discovered that doing this allows me to eat and drink what I want without putting anything on, but not losing anything.
Like most other people it's the booze that is the problem. I've cut down a lot, but when I do have some it's eating shit food and not feeling like exercise for 2 or 3 days after. I eat really quite healthily at mealtimes but have a soft spot for cheese and chocolate in the evening.
Anyway, now the weather has turned I'm upping the exercise again so hopefully the rest will start coming off.
I do the 18/6 fasting thing during the week which I find easy and have discovered that doing this allows me to eat and drink what I want without putting anything on, but not losing anything.
Like most other people it's the booze that is the problem. I've cut down a lot, but when I do have some it's eating shit food and not feeling like exercise for 2 or 3 days after. I eat really quite healthily at mealtimes but have a soft spot for cheese and chocolate in the evening.
Anyway, now the weather has turned I'm upping the exercise again so hopefully the rest will start coming off.
All the money you made will never buy back your soul
well done, thats superb.ASMO wrote: Mon Feb 22, 2021 10:48 am Over 3 stone drop for me in 7 months, started at 18 stone 7 (6 feet tall) now down to about 15 and a half (possibly a bit less after the dreadnaught i just launched in the toilet), no secret to it, i calorie count and aim for a defecit of at least 500 per day, and i walk at least 8-9km every morning and i allow myself 1 cheat day a week. No foods off limit, just have a view that if i want to have a treat, like some crisps or some beer, i got to earn it, so i move a bit more, seems to work for me really well.
All the money you made will never buy back your soul
Bloody hell!! There are some big old units on here.
Few years back I decided to lose a bit of weight having crept over 16 stone for the first time in my life
I cut out all the crap like crisps, sweets, pies, sausage rolls etc and kept a close eye on portions and cut back on the booze (but not completely). ,Dropped to well under 13 stone in under a year and from a tight 36" trouser to a 32" and 18" collar to a 16"!
Managed to keep it off with a bit of maintenance every now and again though I'm probably drinking a bit more since I retired but that is countered by not travelling so much and eating on the fly and I'm definitely walking a lot more
Cost a bloody fortune in new clothes mind
Few years back I decided to lose a bit of weight having crept over 16 stone for the first time in my life
I cut out all the crap like crisps, sweets, pies, sausage rolls etc and kept a close eye on portions and cut back on the booze (but not completely). ,Dropped to well under 13 stone in under a year and from a tight 36" trouser to a 32" and 18" collar to a 16"!
Managed to keep it off with a bit of maintenance every now and again though I'm probably drinking a bit more since I retired but that is countered by not travelling so much and eating on the fly and I'm definitely walking a lot more
Cost a bloody fortune in new clothes mind
. Was looking even more forward to retirement for a second.Similar routine with me, too, ASMO. I don’t have the time to do long outdoor exercise quite yet with available light and work (live in the country so no streetlights).
I do something before work and after, then an upper or lower body session indoors with resistance bands, a 50lb sandbag, and body weight. I thought I’d just maintain, but have seen some gainz in my arms and chest without it just being loss of fat. Quads are showing some definition too, but have always been big there.
Food is the kicker, though. I am not counting every calorie, but tend to eat the same sort of things (all home made, apart from the odd frozen pizza, which I only eat a slice at a time) and have a good idea of what they’re worth. (Very little starch, mostly veg, some meat... won’t give up a small bit of cheese and a sweet per day.)
I’m 42 soon, and it’s kinda annoying how much work the exercise and calorie deficit takes! I love this routine though and only wish I’d got into this groove ages ago.
If anyone has some fav home exercises, share!
I do something before work and after, then an upper or lower body session indoors with resistance bands, a 50lb sandbag, and body weight. I thought I’d just maintain, but have seen some gainz in my arms and chest without it just being loss of fat. Quads are showing some definition too, but have always been big there.
Food is the kicker, though. I am not counting every calorie, but tend to eat the same sort of things (all home made, apart from the odd frozen pizza, which I only eat a slice at a time) and have a good idea of what they’re worth. (Very little starch, mostly veg, some meat... won’t give up a small bit of cheese and a sweet per day.)
I’m 42 soon, and it’s kinda annoying how much work the exercise and calorie deficit takes! I love this routine though and only wish I’d got into this groove ages ago.
If anyone has some fav home exercises, share!
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mat the expat
- Posts: 1552
- Joined: Mon Jun 29, 2020 11:12 pm
I feel slightly less fat reading this!
I've been carb reduced for a few months now and dropped a fair bit. As I'm in Oz, I was 110Kg at 183cm
Aiming to get below the ton but slowly, so it doesn't creep back on
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Paddington Bear
- Posts: 6649
- Joined: Tue Jun 30, 2020 3:29 pm
- Location: Hertfordshire
Last year before the weather turned I was probably in the best shape I was since leaving uni, was regularly walking 20 miles+ a day and was heading back down towards my 10k pb time. Winter and muddy fields intervened and killed a lot of my motivation, so have snuck back up over 13 stone. I still walk a fair amount and have got into a routine of using my exercise bike after work which is good news.
Pre-covid I was travelling 80%+ of the time and cutting out having a burger, chips and a pint or two 4/5 times a week means I'm well down on the 14 stone or so I'd hit then. Like a lot of people here my main issue is beers and the shite eaten alongside them, have made a commitment to limit beers to days England are playing so we'll see how that goes.
I'm using for motivation to stick to exercising/increase it a picture in my living room of me and my partner on a ship on the Clyde, it was a lovely day but seeing myself at a larger weight and realising how noticeably better I look for the weight coming off is a huge factor. It turns me into at least a 2.5/10.
Pre-covid I was travelling 80%+ of the time and cutting out having a burger, chips and a pint or two 4/5 times a week means I'm well down on the 14 stone or so I'd hit then. Like a lot of people here my main issue is beers and the shite eaten alongside them, have made a commitment to limit beers to days England are playing so we'll see how that goes.
I'm using for motivation to stick to exercising/increase it a picture in my living room of me and my partner on a ship on the Clyde, it was a lovely day but seeing myself at a larger weight and realising how noticeably better I look for the weight coming off is a huge factor. It turns me into at least a 2.5/10.
Old men forget: yet all shall be forgot, But he'll remember with advantages, What feats he did that day
Hello,
Prop checking in - spent most of my 20s and 30s around 18-19 stone.
Mostly stopped playing rugby 'seriously' a few years back and released needed to shift the weight so I used 'My Fitness Pal' to track my daily calories.
I realise some people find calorie tracking difficult but for it was the a really good way to lose weight because.
1. It gave me a real sense of control - no guessing or fads involved just the absolute knowledge that a daily kcal deficit would shift weight.
2. I could plan my meals and snacks out.
3. It made me accountable for everything I ate - I found when i stopped using it I would very easily slip into eating too much even through simply having bigger portions or piling on energy intensive carbs.
4. It actually helps you get an understanding of what a normal calorie intake 'looks like'. I don't have that understanding naturally.
5. It naturally leads to eating better foods - bread/rice/pasta quickly eats up your calorie allowance meaning you avoid it in favour of proteins and veg - most of us are sedentary most of the day and don't need that amount of energy.
My conclusion is that losing weight is 95% diet - exercise for general health and fitness but its not going to do much if your not eating in deficit. A relatively modest sandwich will contain more kcals then you'll expend on a 30 minute jog.
Like most I've fallen back into some bad habits this year (fortunately nowhere near my old weight) but am back on using the app and tracking kcals now - aiming for about 2300 a day (I'm pretty big naturally and do weights regularly so that's still a modest daily deficit).
Prop checking in - spent most of my 20s and 30s around 18-19 stone.
Mostly stopped playing rugby 'seriously' a few years back and released needed to shift the weight so I used 'My Fitness Pal' to track my daily calories.
I realise some people find calorie tracking difficult but for it was the a really good way to lose weight because.
1. It gave me a real sense of control - no guessing or fads involved just the absolute knowledge that a daily kcal deficit would shift weight.
2. I could plan my meals and snacks out.
3. It made me accountable for everything I ate - I found when i stopped using it I would very easily slip into eating too much even through simply having bigger portions or piling on energy intensive carbs.
4. It actually helps you get an understanding of what a normal calorie intake 'looks like'. I don't have that understanding naturally.
5. It naturally leads to eating better foods - bread/rice/pasta quickly eats up your calorie allowance meaning you avoid it in favour of proteins and veg - most of us are sedentary most of the day and don't need that amount of energy.
My conclusion is that losing weight is 95% diet - exercise for general health and fitness but its not going to do much if your not eating in deficit. A relatively modest sandwich will contain more kcals then you'll expend on a 30 minute jog.
Like most I've fallen back into some bad habits this year (fortunately nowhere near my old weight) but am back on using the app and tracking kcals now - aiming for about 2300 a day (I'm pretty big naturally and do weights regularly so that's still a modest daily deficit).
In first lock down I did feck all, worked from home and ate and drank too much and put on weight, 5'10" and got up to 16st. Although I go to the gym regularly and do lots of weights I now felt very fat! Had a bit of a shock when ended up in hospital in May with pulmonary embolism likely caused by covid19 which I think I had early on in March/April time but not tested at the time. No other reason for the PE. I recovered well and couple of weeks later started golfing and played about 4 times a week. In September went back into gym and got a personal trainer, although I go to gym regularly I felt I was in my comfort zone and needed some new circuits. I was getting into gym and 4 sessions a week but unfortunately gym shut just before Xmas when new lock down was announced.
Decided that for this lock down I would take control of the situation and be less of a lock down 'victim'. From 1st January I cut out all booze, started tracking my diet via Myfitnesspal app, cut my calorie intake to max of 2000 per day and started walking a minimum of 5 miles every day. So far I have had alcohol on 4 days since 1st January, only exceeded my calories per day target 3 times and have walked over 5 miles on every single day. According to my apple watch/iphone I am averaging 13,000 steps a day and have walked c675,000 steps this year so far - over 300 miles. Played golf once the snow disappeared and I am hitting the ball about 10 yards further!
I am lucky, I am semi retired, live alone, no money worries and live in a nice spot in Embra and have the Water of Leith walkway on my doorstep so I can get out walking every day no problem. However the walking and golf has done me a world of good mentally - fresh air, exercise and I meet lots of folk I know on the walks and can play golf with son or mates. Haven't weighed myself recently but the belly is disappearing fast, BP has dropped to normal levels, oxygen levels are normal, my resting pulse rate is high 40s and my trousers are now baggy and dropping off me. Looking forward to getting back into the gym.
Decided that for this lock down I would take control of the situation and be less of a lock down 'victim'. From 1st January I cut out all booze, started tracking my diet via Myfitnesspal app, cut my calorie intake to max of 2000 per day and started walking a minimum of 5 miles every day. So far I have had alcohol on 4 days since 1st January, only exceeded my calories per day target 3 times and have walked over 5 miles on every single day. According to my apple watch/iphone I am averaging 13,000 steps a day and have walked c675,000 steps this year so far - over 300 miles. Played golf once the snow disappeared and I am hitting the ball about 10 yards further!
I am lucky, I am semi retired, live alone, no money worries and live in a nice spot in Embra and have the Water of Leith walkway on my doorstep so I can get out walking every day no problem. However the walking and golf has done me a world of good mentally - fresh air, exercise and I meet lots of folk I know on the walks and can play golf with son or mates. Haven't weighed myself recently but the belly is disappearing fast, BP has dropped to normal levels, oxygen levels are normal, my resting pulse rate is high 40s and my trousers are now baggy and dropping off me. Looking forward to getting back into the gym.
Posted pretty much the same story 2 mins after you! I agree about diet - I have stopped eating potatoes, pasta, bread and rice and it makes a huge difference. I need volume of food but I am happy with a huge plate of green veg like cabbage, sprouts, green beans, peas, etc along with carrots, sweetcorn, etc with a nice steak or lots of grilled chicken.tc27 wrote: Mon Feb 22, 2021 11:32 am Hello,
Prop checking in - spent most of my 20s and 30s around 18-19 stone.
Mostly stopped playing rugby 'seriously' a few years back and released needed to shift the weight so I used 'My Fitness Pal' to track my daily calories.
I realise some people find calorie tracking difficult but for it was the a really good way to lose weight because.
1. It gave me a real sense of control - no guessing or fads involved just the absolute knowledge that a daily kcal deficit would shift weight.
2. I could plan my meals and snacks out.
3. It made me accountable for everything I ate - I found when i stopped using it I would very easily slip into eating too much even through simply having bigger portions or piling on energy intensive carbs.
4. It actually helps you get an understanding of what a normal calorie intake 'looks like'. I don't have that understanding naturally.
5. It naturally leads to eating better foods - bread/rice/pasta quickly eats up your calorie allowance meaning you avoid it in favour of proteins and veg - most of us are sedentary most of the day and don't need that amount of energy.
My conclusion is that losing weight is 95% diet - exercise for general health and fitness but its not going to do much if your not eating in deficit. A relatively modest sandwich will contain more kcals then you'll expend on a 30 minute jog.
Like most I've fallen back into some bad habits this year (fortunately nowhere near my old weight) but am back on using the app and tracking kcals now - aiming for about 2300 a day (I'm pretty big naturally and do weights regularly so that's still a modest daily deficit).
Yes that's weird - I am quite evangelical about using MFP but most people seem to have something against calorie counting.
Agree that once you free yourself from the idea you need something carb based with every meal you find yourself being able to have decent amounts of meat and veg and feel just as full.
Agree that once you free yourself from the idea you need something carb based with every meal you find yourself being able to have decent amounts of meat and veg and feel just as full.
Agree - if you don't measure it you can't manage it. I suspect lots of folk don't like it because it presents an inconvenient truth and it is easier for them to convince themselves that they aren't eating too much. Avoidance.tc27 wrote: Mon Feb 22, 2021 11:56 am Yes that's weird - I am quite evangelical about using MFP but most people seem to have something against calorie counting.
Agree that once you free yourself from the idea you need something carb based with every meal you find yourself being able to have decent amounts of meat and veg and feel just as full.
I also got my mate to use it, it is excellent at looking at the split of protein, carbs and fat and as he is T2D this is fantastic info for him to monitor his diet and control his T2D.
I really miss weight training, I hated running but I got into it last summer and did a couch to 5K programme - having Michael Johnson urge you on in the app was great, my all time favourite athlete!
Anyway back to weights, I had to stop a few years ago due to a back spasm which left me in bed for over a week and walking gingerly for a while afterwards. The back spasm was unrelated to the lifting, it was after driving from Edinburgh to Brighton and not stretching before unloading the top box on the car.
Have any of you gym guys done the 5x5 thing?
You take three exercises, from bench press, barbell row, overhead press, squats, deadlift
Workout A : Squat, Bench Press, Barbell Row (Mon & Fri)
Workout B : Bench press, Overhead Press, Deadlift (Wed)
For week two you swap A and B
You do 5 sets of 5 reps with as much weight as you can and try to add a kilo or two per week, you'll increase a lot to begin with as your technique improves quickly. You only need one set of five deadlifts per session.
Nothing I've ever done gets you stronger quicker than this routine, don't waste time doing curls or all the fancy body building stuff, this builds your core better than any of that malarkey.
Anyway back to weights, I had to stop a few years ago due to a back spasm which left me in bed for over a week and walking gingerly for a while afterwards. The back spasm was unrelated to the lifting, it was after driving from Edinburgh to Brighton and not stretching before unloading the top box on the car.
Have any of you gym guys done the 5x5 thing?
You take three exercises, from bench press, barbell row, overhead press, squats, deadlift
Workout A : Squat, Bench Press, Barbell Row (Mon & Fri)
Workout B : Bench press, Overhead Press, Deadlift (Wed)
For week two you swap A and B
You do 5 sets of 5 reps with as much weight as you can and try to add a kilo or two per week, you'll increase a lot to begin with as your technique improves quickly. You only need one set of five deadlifts per session.
Nothing I've ever done gets you stronger quicker than this routine, don't waste time doing curls or all the fancy body building stuff, this builds your core better than any of that malarkey.
Diets simply do not work, they might give you weight loss for a period of time but inevitably it will creep back up again. Lifestyle change is where its all at, i dont believe in cutting out any food groups, i just eat less of them. i aim for around 2000 kcal intake per day, give me a defecit of around 700 or more per day. My walk now i time my splits, so i aim for sub 8 mins 30 sec per km (which is not as easy as it sounds). Weekends i will do a longer walk, around 20km on a Saturday morning, also as someone mentioned earlier, the unseen benefit of those early morning walks when no other bugger is around is the improvement in my mental health, you get to clear your head and plan your day, i find i come back completely mentally refreshed. The rule i follow is that "i didnt put the weight on in a week, so i wont lose it in a week either", i dont worry if some days i fall slightly off it as i know the general trajectory is down, also scales do not always tell the whole picure, but clothes size absolutely does, i am down from XXL to L and thats heading towards a M as i got into 34 waist jeans this weekend for the first time since i was in my 30's.
ASMO wrote: Mon Feb 22, 2021 12:27 pm Diets simply do not work, they might give you weight loss for a period of time but inevitably it will creep back up again. Lifestyle change is where its all at, i dont believe in cutting out any food groups, i just eat less of them. i aim for around 2000 kcal intake per day, give me a defecit of around 700 or more per day. My walk now i time my splits, so i aim for sub 8 mins 30 sec per km (which is not as easy as it sounds). Weekends i will do a longer walk, around 20km on a Saturday morning, also as someone mentioned earlier, the unseen benefit of those early morning walks when no other bugger is around is the improvement in my mental health, you get to clear your head and plan your day, i find i come back completely mentally refreshed. The rule i follow is that "i didnt put the weight on in a week, so i wont lose it in a week either", i dont worry if some days i fall slightly off it as i know the general trajectory is down, also scales do not always tell the whole picure, but clothes size absolutely does, i am down from XXL to L and thats heading towards a M as i got into 34 waist jeans this weekend for the first time since i was in my 30's.
well done, keep it up!I'll give that a go..got into a bit of a rut recently just doing squats, deads and bench.Tichtheid wrote: Mon Feb 22, 2021 12:17 pm I really miss weight training, I hated running but I got into it last summer and did a couch to 5K programme - having Michael Johnson urge you on in the app was great, my all time favourite athlete!
Anyway back to weights, I had to stop a few years ago due to a back spasm which left me in bed for over a week and walking gingerly for a while afterwards. The back spasm was unrelated to the lifting, it was after driving from Edinburgh to Brighton and not stretching before unloading the top box on the car.
Have any of you gym guys done the 5x5 thing?
You take three exercises, from bench press, barbell row, overhead press, squats, deadlift
Workout A : Squat, Bench Press, Barbell Row (Mon & Fri)
Workout B : Bench press, Overhead Press, Deadlift (Wed)
For week two you swap A and B
You do 5 sets of 5 reps with as much weight as you can and try to add a kilo or two per week, you'll increase a lot to begin with as your technique improves quickly. You only need one set of five deadlifts per session.
Nothing I've ever done gets you stronger quicker than this routine, don't waste time doing curls or all the fancy body building stuff, this builds your core better than any of that malarkey.
If I wasn't with my PT I would consider this!Tichtheid wrote: Mon Feb 22, 2021 12:17 pm I really miss weight training, I hated running but I got into it last summer and did a couch to 5K programme - having Michael Johnson urge you on in the app was great, my all time favourite athlete!
Anyway back to weights, I had to stop a few years ago due to a back spasm which left me in bed for over a week and walking gingerly for a while afterwards. The back spasm was unrelated to the lifting, it was after driving from Edinburgh to Brighton and not stretching before unloading the top box on the car.
Have any of you gym guys done the 5x5 thing?
You take three exercises, from bench press, barbell row, overhead press, squats, deadlift
Workout A : Squat, Bench Press, Barbell Row (Mon & Fri)
Workout B : Bench press, Overhead Press, Deadlift (Wed)
For week two you swap A and B
You do 5 sets of 5 reps with as much weight as you can and try to add a kilo or two per week, you'll increase a lot to begin with as your technique improves quickly. You only need one set of five deadlifts per session.
Nothing I've ever done gets you stronger quicker than this routine, don't waste time doing curls or all the fancy body building stuff, this builds your core better than any of that malarkey.
My circuit before lock down was:
- general stretching 5 mins
- bike or x trainer for 25-30 mins
- back/glutes stretches 5 mins
- TRX - squats, lunges to high extensions and side lunges - 3 x 10 of each
Then I would choose a or b below
Mini Circuit 1a - 3 x each
- sit ups with medicine ball against small trampoline - x15
- plank - 1 min
- Russian twists with medicine ball - x20
Mini Circuit 1b 3 x 15/20 each
- Standing Cable pulls high to low - both hands
- Lying on bench knees/feet up
- Swiss ball crunches to bridges
Weights 2a - 3 x 10 of each
- Box squats with weight
- Kettlebell swings
- Single leg balances - 1 min x 3 each leg - close eyes
- Barbell clean and press
- Rotational dumbbell shoulder press
- Tricep bar skull crushers
Mini Circuit 2b - 3 x 10
- Seated chest press
- Single arm dumbbell rows
- Lats pull downs - wide and narrow hands
- 21s x 4
Take about 75 mins.
dpedin wrote: Mon Feb 22, 2021 12:17 pmAgree - if you don't measure it you can't manage it. I suspect lots of folk don't like it because it presents an inconvenient truth and it is easier for them to convince themselves that they aren't eating too much. Avoidance.tc27 wrote: Mon Feb 22, 2021 11:56 am Yes that's weird - I am quite evangelical about using MFP but most people seem to have something against calorie counting.
Agree that once you free yourself from the idea you need something carb based with every meal you find yourself being able to have decent amounts of meat and veg and feel just as full.
I also got my mate to use it, it is excellent at looking at the split of protein, carbs and fat and as he is T2D this is fantastic info for him to monitor his diet and control his T2D.
I've also had success, after getting a sense of the caloric value of most things via MFP, simply writing down what I eat. It also keeps you accountable and helps see the balance if you have, say a high calorie thing for lunch and need to go light for dinner ... and it shames if you if you want to have that indulgent snack. Gonna eat if you gotta write it down?!
I have a sheet of thin, clear plastic posted on the fridge with magnets and a dry erase marker to record.
I just lost 3lbs reading that!..dpedin wrote: Mon Feb 22, 2021 1:58 pmIf I wasn't with my PT I would consider this!Tichtheid wrote: Mon Feb 22, 2021 12:17 pm I really miss weight training, I hated running but I got into it last summer and did a couch to 5K programme - having Michael Johnson urge you on in the app was great, my all time favourite athlete!
Anyway back to weights, I had to stop a few years ago due to a back spasm which left me in bed for over a week and walking gingerly for a while afterwards. The back spasm was unrelated to the lifting, it was after driving from Edinburgh to Brighton and not stretching before unloading the top box on the car.
Have any of you gym guys done the 5x5 thing?
You take three exercises, from bench press, barbell row, overhead press, squats, deadlift
Workout A : Squat, Bench Press, Barbell Row (Mon & Fri)
Workout B : Bench press, Overhead Press, Deadlift (Wed)
For week two you swap A and B
You do 5 sets of 5 reps with as much weight as you can and try to add a kilo or two per week, you'll increase a lot to begin with as your technique improves quickly. You only need one set of five deadlifts per session.
Nothing I've ever done gets you stronger quicker than this routine, don't waste time doing curls or all the fancy body building stuff, this builds your core better than any of that malarkey.
My circuit before lock down was:
- general stretching 5 mins
- bike or x trainer for 25-30 mins
- back/glutes stretches 5 mins
- TRX - squats, lunges to high extensions and side lunges - 3 x 10 of each
Then I would choose a or b below
Mini Circuit 1a - 3 x each
- sit ups with medicine ball against small trampoline - x15
- plank - 1 min
- Russian twists with medicine ball - x20
Mini Circuit 1b 3 x 15/20 each
- Standing Cable pulls high to low - both hands
- Lying on bench knees/feet up
- Swiss ball crunches to bridges
Weights 2a - 3 x 10 of each
- Box squats with weight
- Kettlebell swings
- Single leg balances - 1 min x 3 each leg - close eyes
- Barbell clean and press
- Rotational dumbbell shoulder press
- Tricep bar skull crushers
Mini Circuit 2b - 3 x 10
- Seated chest press
- Single arm dumbbell rows
- Lats pull downs - wide and narrow hands
- 21s x 4
Take about 75 mins.
I love watching little children running and screaming, playing hide and seek in the playground.
They don't know I'm using blanks..
They don't know I'm using blanks..
Niegs wrote: Mon Feb 22, 2021 3:37 pmdpedin wrote: Mon Feb 22, 2021 12:17 pmAgree - if you don't measure it you can't manage it. I suspect lots of folk don't like it because it presents an inconvenient truth and it is easier for them to convince themselves that they aren't eating too much. Avoidance.tc27 wrote: Mon Feb 22, 2021 11:56 am Yes that's weird - I am quite evangelical about using MFP but most people seem to have something against calorie counting.
Agree that once you free yourself from the idea you need something carb based with every meal you find yourself being able to have decent amounts of meat and veg and feel just as full.
I also got my mate to use it, it is excellent at looking at the split of protein, carbs and fat and as he is T2D this is fantastic info for him to monitor his diet and control his T2D.
I've also had success, after getting a sense of the caloric value of most things via MFP, simply writing down what I eat. It also keeps you accountable and helps see the balance if you have, say a high calorie thing for lunch and need to go light for dinner ... and it shames if you if you want to have that indulgent snack. Gonna eat if you gotta write it down?!
The free Samsung Health app does a very good job, not only can you access millions of food items on it with their repspective calorific values included, it also tracks your fitness, water intake, heart rate and activity, and synchs up with your fitness watch (if you have one) it even works with my Renpho scales.
Monday so on the scales first thing, still 83kg bit disappointing but I find my weight it settles for a couple of days then starts coming down again. Managed my 10k steps already today mostly hefting big lumps of timber around and turning it into firewood, although swinging a Splitting Maul doesn't get counted. The river has dumped some huge stuff nearby yet again and the forecast means there'll probably be more arriving just as I get this lot shifted. Much easier getting in the exercise when you're doing something constructive although it's hard to quantify, I've never been a gym bunny, I did try but it bored me senseless. BP seems to be continuing to come down very slowly 115/77 through the day is a small but definite improvement.
Doing much the same except I am struggling to even walk 3kms so the weight loss is a lot slower.Kawazaki wrote: Sun Feb 21, 2021 12:37 pm I started running in October. Also cut out bread and am generally eating healthier (top tip: make soup). I'm running up to 10 miles each run now and I'm running about 4/5 times a week. Have lost about 13kgs so far, looking to lose another 10kg. Really want to start lifting weights again as that's the real key to weight loss.
p.s did a Pilates session yesterday morning as well. Harder than it looks!
Lots of vegetable soup (tomato, celery, green beans, spring onion) with the occasional protein day. Pilates most days but that is to help reduce pain meds (and generally works). Lost 4.5kgs in 2 weeks
I drink and I forget things.
Is anyone doing anything 'different' for cardio/exercise?
I took a tip from some army friends and 'amp up' my hour long morning hike by carrying a 30lb pack (looked up weights for this online but figured I could spend a fiver on plastic-sealed bag of winter driveway salt! )
I've been cross country skiing a lot since Christmas as well (what a lung-burner!) and am now thinking of getting a set of these for spring....
I took a tip from some army friends and 'amp up' my hour long morning hike by carrying a 30lb pack (looked up weights for this online but figured I could spend a fiver on plastic-sealed bag of winter driveway salt!
)I've been cross country skiing a lot since Christmas as well (what a lung-burner!) and am now thinking of getting a set of these for spring....
I'm fat enough that I have a 30lb pack built in.Niegs wrote: Mon Feb 22, 2021 5:53 pm Is anyone doing anything 'different' for cardio/exercise?
I took a tip from some army friends and 'amp up' my hour long morning hike by carrying a 30lb pack (looked up weights for this online but figured I could spend a fiver on plastic-sealed bag of winter driveway salt!
I've been cross country skiing a lot since Christmas as well (what a lung-burner!) and am now thinking of getting a set of these for spring....
And are there two g’s in Bugger Off?
Reckon I'll have to investigate this pilates lark. When I was forced to stop driving artics I couldn't walk more than 20yards without resting, The pain in my knees was excruciating, and had an appointment to see about replacement. A couple of months before that I got onto Turmeric, I was able to gradually increase the distances and start to build up the muscles and ligaments around the joints. I can do about 2.5 miles now with the odd twinge after about a mile of road walking, more cross country.
dpedin wrote: Mon Feb 22, 2021 1:58 pmIf I wasn't with my PT I would consider this!Tichtheid wrote: Mon Feb 22, 2021 12:17 pm I really miss weight training, I hated running but I got into it last summer and did a couch to 5K programme - having Michael Johnson urge you on in the app was great, my all time favourite athlete!
Anyway back to weights, I had to stop a few years ago due to a back spasm which left me in bed for over a week and walking gingerly for a while afterwards. The back spasm was unrelated to the lifting, it was after driving from Edinburgh to Brighton and not stretching before unloading the top box on the car.
Have any of you gym guys done the 5x5 thing?
You take three exercises, from bench press, barbell row, overhead press, squats, deadlift
Workout A : Squat, Bench Press, Barbell Row (Mon & Fri)
Workout B : Bench press, Overhead Press, Deadlift (Wed)
For week two you swap A and B
You do 5 sets of 5 reps with as much weight as you can and try to add a kilo or two per week, you'll increase a lot to begin with as your technique improves quickly. You only need one set of five deadlifts per session.
Nothing I've ever done gets you stronger quicker than this routine, don't waste time doing curls or all the fancy body building stuff, this builds your core better than any of that malarkey.
My circuit before lock down was:
- general stretching 5 mins
- bike or x trainer for 25-30 mins
- back/glutes stretches 5 mins
- TRX - squats, lunges to high extensions and side lunges - 3 x 10 of each
Then I would choose a or b below
Mini Circuit 1a - 3 x each
- sit ups with medicine ball against small trampoline - x15
- plank - 1 min
- Russian twists with medicine ball - x20
Mini Circuit 1b 3 x 15/20 each
- Standing Cable pulls high to low - both hands
- Lying on bench knees/feet up
- Swiss ball crunches to bridges
Weights 2a - 3 x 10 of each
- Box squats with weight
- Kettlebell swings
- Single leg balances - 1 min x 3 each leg - close eyes
- Barbell clean and press
- Rotational dumbbell shoulder press
- Tricep bar skull crushers
Mini Circuit 2b - 3 x 10
- Seated chest press
- Single arm dumbbell rows
- Lats pull downs - wide and narrow hands
- 21s x 4
Take about 75 mins.
Haven't done Box Squats for years. They are hard work.
Avoid anything white!Sandstorm wrote: Tue Feb 23, 2021 11:25 am White bread is the worst for putting on weight. Bagel for breakfast, those "bake your own baguette" jobbies for lunch, thick white bread with butter and soup....
Porridge for breakfast - it is the food of the gods! 'Scott's Porridge Oats - Old Fashioned' made with salt and water. Add some fruit/dried fruit or home made jam for a little sweetness if you want. Sets you up for the day. Low cal, high fibre, filling ... brilliant.
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sockwithaticket
- Posts: 9246
- Joined: Tue Jun 30, 2020 11:48 am
Keeping a close eye on the 3 Cs (crisps, cheese and chocolate) and eating wholegrain carbs rather than their white equivalents (bread, pasta, rice, etc.) has always done a pretty good job of keeping my weight in check alongside regular weight training and yoga. Christmas plus the most recent lock down certainly saw me go harder on the Cs than I usually do and I noticeably gained a bit. Not necessarily on the scales because I don't really weigh myself, but clothes getting tighter and cock being partially obscured when looking straight down while de-robed. Almost back to normal having just reduced consumption of those 3 back to more typical levels.