Topic: Gym/Fitness advice (Read 2696 times)

Gelds · « **on:** December 28, 2015, 03:29:16 PM »

I'm back in the gym tomorrow for the first time in about three months. I'm looking to loose around about a stone by the start of the season (5years ago I managed to get down from 17st to 13st. I have been around 12.5-13.5st ever since but can't seem to get anymore off). In the past I have gone in and done 20 mins on the bike, 20 mins on either the cross-trainer or rowing machine and then worked my way around the machine weights, doing 3 sets of 15 at steady but not heavy weights (75-80% of maximum I would say). I'll be going to the gym every other day and on the days off I'll either have cricket nets/coaching or be playing 5 a side football.

To supplement this I will be eating properly as well (no takeaways,eating plenty of fish/lean meat, veggies and only brown rice/pasta for carbs)

If anyone has any tips/advice I'd be keen to hear it.

Thanks

FattusCattus · « **Reply #1 on:** December 28, 2015, 03:36:33 PM »

You will now receive a torrent of well-meaning but conflicting advice.

Listen to the professionals.

smilley792 · « **Reply #2 on:** December 28, 2015, 03:38:41 PM »

What fattus said.

Only thing I will say is don't cut out treats, and the odd takeaway completely, as if you do when you fall of that wagon you wil fall of big and over indulge.
Odd biscuit and a takeaway once a week isn't gonna effect your progress if your doing the rest well.

rickjames · « **Reply #3 on:** December 28, 2015, 03:42:18 PM »

In November I signed up for the gym and selected Stronglifts as my program. Fairly straightforward exercises, 3 times a week and no more than an hour in there each time. Admittedly not done much since screwing up my wrist at the start of the month, but from January I'm jumping straight back in. Will probably just start from an empty 20kg bar again, was squatting 50kg after about 4 weeks. Ooof.

Food wise my diet generally is something like

Breakfast: 3 eggs (scrambled) or porridge, orange juice
Mid morning: Pot of fruit/nuts
Sandwich: chicken with lettuce/tomato, wholemeal bread, yoghurt
Mid afternoon: Protein bar
Evening: chicken with something; I generally cook a whole one on the Sunday and use it over 3/4 days. Maybe a steak with babyleaf salad and sweet potato chips. Lots of pasta also.

Protein shakes for post-workout as well. That being said I'm about 5ft8 and 9.5/10st, so my intake might be different to yours.

Whether I reap any benefits out of this when it comes to playing cricket in the summer, I've no idea, but I hope so.

ijmorgan · « **Reply #4 on:** December 28, 2015, 03:51:17 PM »

How tall are you, what body type are you? You might not be a million miles from you're ideal weight. If you cut out what you have mentioned that might be enough to get you there.

Gelds · « **Reply #5 on:** December 28, 2015, 03:58:09 PM »

Quote from: smilley792 on December 28, 2015, 03:38:41 PM

Only thing I will say is don't cut out treats, and the odd takeaway completely, as if you do when you fall of that wagon you wil fall of big and over indulge.
Odd biscuit and a takeaway once a week isn't gonna effect your progress if your doing the rest well.

I'll still be going out for an ale or 6 on a Saturday night so looking at that as my 'treat'!

Quote from: ijmorgan on December 28, 2015, 03:51:17 PM

How tall are you, what body type are you? You might not be a million miles from you're ideal weight. If you cut out what you have mentioned that might be enough to get you there.

I'm about 5'9 so not tall but all of my family are on the large side. I'd describe myself as solidly built.

ScottParko · « **Reply #6 on:** December 28, 2015, 04:02:44 PM »

For the weights part of what your doing, by what I learnt at Uni you probably want to drop the intensity to lose. But as Fattus said by asking on here your probably gonna get more questions than answers. What you have said there sounds good enough for me, just follow SPOR principles with that and you will be fine
Specific - is it specific to your sport? Doing time on the treadmill alongside nets etc I'd say yes it is
Progression - start at doing 20 mins on each then take it up to 30 then 40 etc.
Overload - go that little bit extra to get the results you want
Reversibility - remember that all the work you do will reverse back if you don't keep it up

OllieWalker39 · « **Reply #7 on:** December 28, 2015, 09:02:32 PM »

Right mate: if you want to lose about a stone, that could be done incredibly easy!

Weights will help burn, but your weight loss won't be so quick, as you'll build muscle mass.
- to drop the weight, carbs need to go and be reduced to a minimum level. For a couple of weeks you'll feel terrible, but after that, you'll start to feel even better. When I did it, I felt a lot more alert, and with the loss of mass as well, I was more agile, fitter, etc.

Meats and veg are good (especially green veg such as broccoli). Unsalted cashews are a good snack, with a lot of energy in them. Make sure you have a clean-ish cheat meal once a week (maybe two or three times to help you cut back) - I would have rice and naan bread with a chicken curry.

Also: a lot of the time we think we're hungry, we're actually thirsty for water and minerals. So make sure you drink plenty of water throughout the day. Not too much, as drinking purely water can make you feel horrendous if you drink it excessively, as it flushes you of electrolytes etc.

Losing weight is a hard thing, but if you get into the routine, you'll end up losing more than you wanted to, and you'll look in the mirror and think f**k, that was worth the effort!!

So summary:
Carbs are the enemy. Minimise carb intake.

kenbriooo · « **Reply #8 on:** December 28, 2015, 09:31:30 PM »

I went from 20 stone to 15 using only the app My Fitness Pal. You have to be a bit OCD about it, but it basically I'd a food and exercise diary that works out you net calories for the day. It's simple to use and its worked on me and quite a few people I know.

I'll be getting back on it once all the Christmas for and beer is finished!

rickjames · « **Reply #9 on:** December 28, 2015, 09:46:02 PM »

Don't know if this will help you

edge · « **Reply #10 on:** December 29, 2015, 12:30:58 AM »

One tip - I'm no expert but interval type training like high intensity intervals for cardio or kettlebell type circuits that work CV as well as using weights etc will go a long way, sitting on the exercise bike or treadmill for 20 minutes doesn't actually do that much for you. Well worth looking into.

Gelds · « **Reply #11 on:** December 29, 2015, 08:04:02 AM »

Thanks for the replies, I'm going to have a chat with a trainer when I go to the gym later this morning.

ScottParko · « **Reply #12 on:** December 29, 2015, 04:21:34 PM »

Quote from: kenbriooo on December 28, 2015, 09:31:30 PM

I went from 20 stone to 15 using only the app My Fitness Pal. You have to be a bit OCD about it, but it basically I'd a food and exercise diary that works out you net calories for the day. It's simple to use and its worked on me and quite a few people I know.

I'll be getting back on it once all the Christmas for and beer is finished!

That's a brilliant app! Does very little work for you, but I found having a diary and having limits to keep to kept me in check when using it. In the whole I found I was doing very little different to prior, but it helped motivate me and helped set out goals. Free to use too!

Author Topic: Gym/Fitness advice (Read 2696 times)

Gelds

Gym/Fitness advice

FattusCattus

Re: Gym/Fitness advice

smilley792

Re: Gym/Fitness advice

rickjames

Re: Gym/Fitness advice

ijmorgan

Re: Gym/Fitness advice

Gelds

Re: Gym/Fitness advice

ScottParko

Re: Gym/Fitness advice

OllieWalker39

Re: Gym/Fitness advice

kenbriooo

Re: Gym/Fitness advice

rickjames

Re: Gym/Fitness advice

edge

Re: Gym/Fitness advice

Gelds

Re: Gym/Fitness advice

ScottParko

Re: Gym/Fitness advice