The Fitness Thread

[Leigh Griffiths' Hairline]

Having ate and drank like a king all summer, I've unfortunately been left with a bit of a beer and chips belly. Watching the magnificent athletes compete for team GB in the Olympics was the last straw for me, so i've decided to get fit between now and Christmas. To try and spur myself on, I'll share it with the forum, and if anyone wants to join in post in this thread.

My plan is the following:

Weeks 1-7: Unfortunately I'm on a placement in Oldham (yuck) in hospital accommodation, so it's going to be a struggle for me to access gym equipment. But that doesn't matter, as i'll use weeks 1-7 to shed some fat.
I'm going to calorie restrict myself by 500 calories per day (that is, 500 less calories per day than my body needs - i.e. the average man needs 2500 calories, so the average man would then eat 2000 per day).
In addition, i'm going to run 3 days per week, 30 minute jogs getting progressively quicker as I get fitter. 3 other days of the week, in between my runs, i'm doing a combination of sit-ups, press-ups and pull-ups, as outlined by the programmes I have posted below. And I have 1 day off per week.

After week 7, I hope to have lost a fair bit of weight and get fairly lean. Then I will be back home, where I have a weights bench. I'm going to up the calorie and protein intake so I'm hitting a surplus of approximately 500 calories per day (i.e. for the average man 3000 calories per day) in order to try and gain some muscle mass. And I'm gonig to do this all the way until Christmas, which is 3 months or so.

Here's a little profile, so I can track my progress:

Age: 23
Height: 172cm (Almost 5'8")
Weight: 72kg (11st 5lb)
Belly: Pot
Muscles: Non-existent
Fitness: Poor

Unfortunately, this means i'm going to have to give up the beer . Just going to drink wines and spirits instead

Resources:

Calculate your recommended daily calorie intake here

The Twenty Pull-ups Programme I am doing
The 200 sit-ups programme I am doing
The 100 push-ups programme I am doing

 

[Leigh Griffiths' Hairline]

Put this in the wrong forum, mods can you relocate to General Chatter? Ta.

 

[Stan Hullis]

Done

 

[Leigh Griffiths' Hairline]

Done

Cheers Stan

 

[Wolf Hunting]

Cheers Stan

Henry, I'll monitor this with you.

I'm on a small get fit thing too. I've fixed the Step Machine, so I'm going to do 30 mins of that each day. Also, I'm eating more fish, also I've deleted 1 pint per day off my consumption.
I eat way less than 2,000 calories, but be careful.... I thought the average for a bloke was around 2,200 cals per day..? So if you're cutting 500 off and trying for 2,500 it might be a little high already.

Old adage, if you burn off more than you put in you'll lose weight. I think if you spend 1 hour on here, you'll burn off 750 calories....

If you can't get near gym equipment, try a flight of stairs. Up and down 5 times. You'll really feel that and you'll know it's doing you good.
Fat burning too (And knee killing!)

 

[Boozad]

I'm cycling 8 miles per day, mostly up hill, and have cut out virtually all of the crap I was eating. The last time I weighed myself I was 16st 9lb, I don't have any scales but will update this next time I can get to some.

 

[Stan Hullis]

I've lost around 9lb in the last month. I have slipped off a bit the last week but my aim is to lose around 3st in total.

 

[jlo]

Crap, I might join this thread with you...aiming to compete in a half ironman next september and giving myself a full year to get anywhere near fit enough to do so...currently I've just had a summer similar to yours and my fitness halted 9 months ago with relocation so I'm very very out of shape.

 

[Leigh Griffiths' Hairline]

Henry, I'll monitor this with you.

I'm on a small get fit thing too. I've fixed the Step Machine, so I'm going to do 30 mins of that each day. Also, I'm eating more fish, also I've deleted 1 pint per day off my consumption.
I eat way less than 2,000 calories, but be careful.... I thought the average for a bloke was around 2,200 cals per day..? So if you're cutting 500 off and trying for 2,500 it might be a little high already.

Old adage, if you burn off more than you put in you'll lose weight. I think if you spend 1 hour on here, you'll burn off 750 calories....

If you can't get near gym equipment, try a flight of stairs. Up and down 5 times. You'll really feel that and you'll know it's doing you good.
Fat burning too (And knee killing!)

Sounds good, keep updating your progress in here, could help keep us all motivated.
The figures I was using are government average RDA figures, and you're right they are probably a little high. I actually calculated my own figures here http://www.kriskris.com/how-many-calories-should-i-eat-a-day/ which came to about 2,100, so i'm aiming for 1,500-1,600 per day.

I'm gonna stick with the running for my cardio for now. When I start using weights in 7 weeks time i'm going to do some High Intensity Interval Training (HIIT), which is basically a series of sprints. But I'll mix it up so do swimming, cycling and running.

 

[Stan Hullis]

I will take a look at that website.

I've been vastly overweight for years now and nothing feels better than losing weight and feeling fitter. I used to play rugby and train 3 times a week but that's over 2 years ago now. I could really do with getting back into it just to keep my fitness up.

 

[Wolf Hunting]

Unless you've balooned Stan, You weren't that bad at all last time I saw you.

Quite the regular bloke I'd have thought.

In fact I was really surprised when you said you wanted to lose 3 stone.....

There'll be fuck all left!

(By the way, don't reply to that pm. I've sorted it ta.)

 

[Stan Hullis]

I'm a little less than when I last saw you.

3st gets me to a healthy weight which is where I would like to be!

 

[Leigh Griffiths' Hairline]

Whats your height/weight, Stan?

Exercise is great and should be encouraged, as it is great for your health and makes you feel good. However, for pure weight loss eating a good diet is the crucial aspect. It doesn't matter how much exercise someone does if they're still eating way more than they should.

 

[Stan Hullis]

I'm 6ft and 17st.

Too be fair I do 'carry' my weight okay. It's all centred around my upper body. I've taken some 'before' pictures and I will do some 'after' ones too. I'm taking pictures every 4 weeks to try and document the changes.

 

[UKYankieWWFC]

Not really a fitness thing, but i was slightly over weight, since our move in Feb i have lost 45lbs without really trying...A substantial change of diet and hot humdity may of helped!!!

 

[Leigh Griffiths' Hairline]

I'm 6ft and 17st.

Too be fair I do 'carry' my weight okay. It's all centred around my upper body. I've taken some 'before' pictures and I will do some 'after' ones too. I'm taking pictures every 4 weeks to try and document the changes.

Ok mate, keep us updated.

 

[Papper]

I always thought that the best way to lose weight was to lose it gradually. Start by building up your muscles then increase the cardio. Cut out bad foods like bread, chocolate, crisps and the alcohol.

 

[Bandyrastard]

I've been trying to get fit over the past month. I go on my exercise bike 5 times a week and do 16km in 30 minutes. I then do dumbells, sit ups and pushups. I just need to start cutting out the crap I eat and drink everyday.

 

[Stan Hullis]

I've been trying to get fit over the past month. I go on my exercise bike 5 times a week and do 16km in 30 minutes. I then do dumbells, sit ups and pushups. I just need to start cutting out the crap I eat and drink everyday.

This.

To get any real benefits your diet is the main thing that needs to change.

 

[Wolf Hunting]

This isn't quite what I was looking for, but it's close enough....

So... you select the activity you're thinking of doing; Then you put how many minutes you're going to exercise for: Then, with a degree of well warranted apprehension, you put in your weight, then hit the 'Calculate' button.

It'll tell you how many calories you'll burn.

Then you look at a packet of biscuits or a pint of beer and see how far you've got to run to burn off a bag of fucking crisps or whatever.

Get ready to give up all hope...

http://www.diabetes.co.uk/calories-burned-calculator.html

(Don't be bothered abouut the diabetes bit, that's just cause we have to be a bit more focused than you ordinary fat bastards.)