Discussion
Wait a minute, this isn't the dirty takeaway thread...
Greetings folks. I seem to have stumbled into a part of PH that I have yet to visit properly. As you will have guessed from the line above I am a bit of a fatty and it has recently dawned on me that I should do something about it. I currently weigh 13 stone, and with a height of 5ft 10 my BMI isn't exactly ideal. That combined with my doughy physique, love of junk food and piss poor levels of fitness means I should make a start on losing some timber before I get larger and face serious health issues in the future.
I joined a gym a few years back and despite a couple of visits a week I seem to have maintained a steady 13 stone, I did manage to drop half a stone a while back but my constant consumption of takeaway meant I put it straight back on. My usual gym trips consisted of very little exercise (I spent more time in the whirlpool and steam room). I had a quick look around and found the couch to 5k plan (C25K). I had tried it before with the free NHS podcasts but the music on it sucked balls so I gave up after a few days. I ended up purchasing an app for my phone a few weeks ago and am currently on week 3 of the plan.
I am now visiting the gym 3 times a week and burn around 300-400 calories on each visit with the run/walk programme on the C25K) app and a bit of time on either the bike or crosstrainer. For the walking sections I have the treadmill at 3mph and the run is set to 5.5mph. The plan seems to be working as I can now run for longer distances without feeling as tired as I did before, I don't need to use my inhaler as much either which is good.
I am trying to avoid takeaways and whilst I doubt I will ever stop eating them completely I am trying to restrict myself to a max of 2 a week. The fizzy drink intake has also been reduced so this should help.
Has anyone else tried the plan? Also is it advisable to do weights as well as cardio? My main aim is to shift the fat but I would also like to build a bit more muscle mass. Should I wait till I have lost some of the timber or can I use the chest press, butterfly press machines etc on the same gym trip?
Greetings folks. I seem to have stumbled into a part of PH that I have yet to visit properly. As you will have guessed from the line above I am a bit of a fatty and it has recently dawned on me that I should do something about it. I currently weigh 13 stone, and with a height of 5ft 10 my BMI isn't exactly ideal. That combined with my doughy physique, love of junk food and piss poor levels of fitness means I should make a start on losing some timber before I get larger and face serious health issues in the future.
I joined a gym a few years back and despite a couple of visits a week I seem to have maintained a steady 13 stone, I did manage to drop half a stone a while back but my constant consumption of takeaway meant I put it straight back on. My usual gym trips consisted of very little exercise (I spent more time in the whirlpool and steam room). I had a quick look around and found the couch to 5k plan (C25K). I had tried it before with the free NHS podcasts but the music on it sucked balls so I gave up after a few days. I ended up purchasing an app for my phone a few weeks ago and am currently on week 3 of the plan.
I am now visiting the gym 3 times a week and burn around 300-400 calories on each visit with the run/walk programme on the C25K) app and a bit of time on either the bike or crosstrainer. For the walking sections I have the treadmill at 3mph and the run is set to 5.5mph. The plan seems to be working as I can now run for longer distances without feeling as tired as I did before, I don't need to use my inhaler as much either which is good.
I am trying to avoid takeaways and whilst I doubt I will ever stop eating them completely I am trying to restrict myself to a max of 2 a week. The fizzy drink intake has also been reduced so this should help.
Has anyone else tried the plan? Also is it advisable to do weights as well as cardio? My main aim is to shift the fat but I would also like to build a bit more muscle mass. Should I wait till I have lost some of the timber or can I use the chest press, butterfly press machines etc on the same gym trip?
giblet said:
Wait a minute, this isn't the dirty takeaway thread...
Greetings folks. I seem to have stumbled into a part of PH that I have yet to visit properly. As you will have guessed from the line above I am a bit of a fatty and it has recently dawned on me that I should do something about it. I currently weigh 13 stone, and with a height of 5ft 10 my BMI isn't exactly ideal. That combined with my doughy physique, love of junk food and piss poor levels of fitness means I should make a start on losing some timber before I get larger and face serious health issues in the future.
I joined a gym a few years back and despite a couple of visits a week I seem to have maintained a steady 13 stone, I did manage to drop half a stone a while back but my constant consumption of takeaway meant I put it straight back on. My usual gym trips consisted of very little exercise (I spent more time in the whirlpool and steam room). I had a quick look around and found the couch to 5k plan (C25K). I had tried it before with the free NHS podcasts but the music on it sucked balls so I gave up after a few days. I ended up purchasing an app for my phone a few weeks ago and am currently on week 3 of the plan.
I am now visiting the gym 3 times a week and burn around 300-400 calories on each visit with the run/walk programme on the C25K) app and a bit of time on either the bike or crosstrainer. For the walking sections I have the treadmill at 3mph and the run is set to 5.5mph. The plan seems to be working as I can now run for longer distances without feeling as tired as I did before, I don't need to use my inhaler as much either which is good.
I am trying to avoid takeaways and whilst I doubt I will ever stop eating them completely I am trying to restrict myself to a max of 2 a week. The fizzy drink intake has also been reduced so this should help.
Has anyone else tried the plan? Also is it advisable to do weights as well as cardio? My main aim is to shift the fat but I would also like to build a bit more muscle mass. Should I wait till I have lost some of the timber or can I use the chest press, butterfly press machines etc on the same gym trip?
The bit in bold made me laugh for some reason.Greetings folks. I seem to have stumbled into a part of PH that I have yet to visit properly. As you will have guessed from the line above I am a bit of a fatty and it has recently dawned on me that I should do something about it. I currently weigh 13 stone, and with a height of 5ft 10 my BMI isn't exactly ideal. That combined with my doughy physique, love of junk food and piss poor levels of fitness means I should make a start on losing some timber before I get larger and face serious health issues in the future.
I joined a gym a few years back and despite a couple of visits a week I seem to have maintained a steady 13 stone, I did manage to drop half a stone a while back but my constant consumption of takeaway meant I put it straight back on. My usual gym trips consisted of very little exercise (I spent more time in the whirlpool and steam room). I had a quick look around and found the couch to 5k plan (C25K). I had tried it before with the free NHS podcasts but the music on it sucked balls so I gave up after a few days. I ended up purchasing an app for my phone a few weeks ago and am currently on week 3 of the plan.
I am now visiting the gym 3 times a week and burn around 300-400 calories on each visit with the run/walk programme on the C25K) app and a bit of time on either the bike or crosstrainer. For the walking sections I have the treadmill at 3mph and the run is set to 5.5mph. The plan seems to be working as I can now run for longer distances without feeling as tired as I did before, I don't need to use my inhaler as much either which is good.
I am trying to avoid takeaways and whilst I doubt I will ever stop eating them completely I am trying to restrict myself to a max of 2 a week. The fizzy drink intake has also been reduced so this should help.
Has anyone else tried the plan? Also is it advisable to do weights as well as cardio? My main aim is to shift the fat but I would also like to build a bit more muscle mass. Should I wait till I have lost some of the timber or can I use the chest press, butterfly press machines etc on the same gym trip?
I can't help in terms of offering advice on the plan as I have never used it, I was just curious as to how many takeaways you were having per week if you are now restricting yourself to a max of 2?
Good luck with the plan, sounds like you've got off to a good start
OK, first thing to do is cancel your gym membership.
Google Park Run and find your local event. There is a wide range of participants so you just need to keep up with the old women at the back.
Cut out (out not down) on all junk food such as crisps, chocolate and chips, beer too. Christmas is coming up, if you decide to wait until after Christmas then you're not serious and won't have the will power anyway.
To build muscles do some push ups and dips. Weights machines are pretty rubbish
Google Park Run and find your local event. There is a wide range of participants so you just need to keep up with the old women at the back.
Cut out (out not down) on all junk food such as crisps, chocolate and chips, beer too. Christmas is coming up, if you decide to wait until after Christmas then you're not serious and won't have the will power anyway.
To build muscles do some push ups and dips. Weights machines are pretty rubbish
I'm on week 4 of the couch to 5k and whilst I agree the music is a bit naff, I am really enjoying it and look forward to the days that I am due a run.
I'm about 13stone, and 6.1 so not massively overweight but I just wanted a more active lifestyle and also I do get rather stressed and depressed at work etc so I find this really helpful in that regard.
Good luck.
I'm about 13stone, and 6.1 so not massively overweight but I just wanted a more active lifestyle and also I do get rather stressed and depressed at work etc so I find this really helpful in that regard.
Good luck.
ali4390 said:
The bit in bold made me laugh for some reason.
I can't help in terms of offering advice on the plan as I have never used it, I was just curious as to how many takeaways you were having per week if you are now restricting yourself to a max of 2?
Good luck with the plan, sounds like you've got off to a good start
At my worst I would have 5-6 takeaways a week, I had a 2 day period where I consumed 5 takeaways. When you can get a chicken burger, chips and a can of drink for £2.50 or a 11" pizza and chips for £5 it ends up being easier and more tempting than cooking. I'm trying to limit myself to grilled stuff now, so half a grilled chicken and salad with no chips etc. Pretty healthy for what it is in my opinion.I can't help in terms of offering advice on the plan as I have never used it, I was just curious as to how many takeaways you were having per week if you are now restricting yourself to a max of 2?
Good luck with the plan, sounds like you've got off to a good start
CaptainSlow said:
OK, first thing to do is cancel your gym membership.
Google Park Run and find your local event. There is a wide range of participants so you just need to keep up with the old women at the back.
Cut out (out not down) on all junk food such as crisps, chocolate and chips, beer too. Christmas is coming up, if you decide to wait until after Christmas then you're not serious and won't have the will power anyway.
To build muscles do some push ups and dips. Weights machines are pretty rubbish
A friend also goes to the same gym and we tend to force each other to go on the days when motivation is non existant, plus I have a few other mates at the gym. That combined with the cold weather at the moment means I would rather go to the gym than a park.Google Park Run and find your local event. There is a wide range of participants so you just need to keep up with the old women at the back.
Cut out (out not down) on all junk food such as crisps, chocolate and chips, beer too. Christmas is coming up, if you decide to wait until after Christmas then you're not serious and won't have the will power anyway.
To build muscles do some push ups and dips. Weights machines are pretty rubbish
I don't drink which is a good thing and I don't really eat crisps or chocolate. That being said we have a stupid amount of chocolate in the house at the moment so I might end up being tempted over Christmas but I find myself eating more fruit so will stick to that instead. I'll give the dips and push ups a try. Cheers
eric twinge said:
I'm on week 4 of the couch to 5k and whilst I agree the music is a bit naff, I am really enjoying it and look forward to the days that I am due a run.
I'm about 13stone, and 6.1 so not massively overweight but I just wanted a more active lifestyle and also I do get rather stressed and depressed at work etc so I find this really helpful in that regard.
Good luck.
Yup the music was terrible. £1.99 on the app and a few spotify playlists means I find myself actually having fun whilst running plus I can make playlists based on my mood which helps. Good luck to you too.I'm about 13stone, and 6.1 so not massively overweight but I just wanted a more active lifestyle and also I do get rather stressed and depressed at work etc so I find this really helpful in that regard.
Good luck.
Do not cut out the takeaways!!!!!!! 1-2 a week with decent eating in between is a good start. If you make it too hard it will not happen.
C25k is a great thing. I have got 3-4 non runners on to it over the years and they are now all regular runners After 12 weeks you can run 3 miles without stopping, get to that stage and then build on it, there is a follow on called C210k.
Running for 40mins plus 3 times a week with strength type exercises for 20-30 mins 3 times a week is more than enough to maintain weight loss.
The not very secret secret is decent eating and enough cardio, but like I said do not live like a monk all the time otherwise it gets bloody dull.
C25k is a great thing. I have got 3-4 non runners on to it over the years and they are now all regular runners After 12 weeks you can run 3 miles without stopping, get to that stage and then build on it, there is a follow on called C210k.
Running for 40mins plus 3 times a week with strength type exercises for 20-30 mins 3 times a week is more than enough to maintain weight loss.
The not very secret secret is decent eating and enough cardio, but like I said do not live like a monk all the time otherwise it gets bloody dull.
Edited by Frenchda on Tuesday 11th December 15:11
Totally disagree but I know I'm going against the majority.
If you stop the junk food you'll go off it soon enough, once the weight comes off you'll not want to eat it anyway in fear of putting it back on. Forget using mates as motivation, it's always easier to talk each other into not doing the exercise. Yes it's cold outside but mtfu.
I lost 2.5 stone over the summer by cutting the junk food and exercising. I've gone from a 28min 5km to a 22min one with sub 20 my target next year. I'm now running over 11km in my lunch hours without much effort. Bikes rides are 100km with plenty of hills from 25km flat rides.
I know it sounds like a tough approach but my view is to be all in or don't bother. Admittedly I am a bit addicted now, duathlons next month.
Saying that, the OP doesn't sound too overweight.
If you stop the junk food you'll go off it soon enough, once the weight comes off you'll not want to eat it anyway in fear of putting it back on. Forget using mates as motivation, it's always easier to talk each other into not doing the exercise. Yes it's cold outside but mtfu.
I lost 2.5 stone over the summer by cutting the junk food and exercising. I've gone from a 28min 5km to a 22min one with sub 20 my target next year. I'm now running over 11km in my lunch hours without much effort. Bikes rides are 100km with plenty of hills from 25km flat rides.
I know it sounds like a tough approach but my view is to be all in or don't bother. Admittedly I am a bit addicted now, duathlons next month.
Saying that, the OP doesn't sound too overweight.
I've didn't do the c25k thing but only started running last year.
It's supposed to be very good that anyone can do. I just built it up myself.
I was bigger than you, eat poo, drank loads and smoked a lot. Just clean your food up, work out and you will loose weight simple as that.
I found building up the running came fairly quickly ftom being terrible to doing ok within a fairly short time. I thought I'd hate it but now I really enjoy working out, feel much better. Really enjoy how I live now
It's supposed to be very good that anyone can do. I just built it up myself.
I was bigger than you, eat poo, drank loads and smoked a lot. Just clean your food up, work out and you will loose weight simple as that.
I found building up the running came fairly quickly ftom being terrible to doing ok within a fairly short time. I thought I'd hate it but now I really enjoy working out, feel much better. Really enjoy how I live now
Eat less and move more. Simple.
Its working for me. I've lost over a stone by cutting back (not out) on booze, sugary treats and take aways.
I haven't even done much exercise, though I know I need to do more.
This week has been quite bad - xmas nights out etc. Life throws you the odd set-back, just get straight back on it.
I'm going to make a determined effort to get more exercise in starting from today (walk). Need to do more weight training - not bothered about looking like Arnold, just making sure I use my muscles and don't end up skinny (which is a worse look for a bloke than being too fat IMO).
Don't give up on living. Just be mindful on what you're putting in your gob.
Nowt really that special about my diet. Couple of weetabix for brekkie, couple of bits of fruit as snacks, a sandwich or some soup at dinnertime, a normal meal on a night (always includes meat). No booze through the week. No eating unless you're hungry. I don't bother eating every 3 hours, avoiding carbs, none of that worked for me anyway. Just make sure you burn more calories than you put in, and you'll lose weight.
IMO some people make weight loss a lot more complicated than it needs to be. It's not always a bad thing to be hungry, sometimes.
Its working for me. I've lost over a stone by cutting back (not out) on booze, sugary treats and take aways.
I haven't even done much exercise, though I know I need to do more.
This week has been quite bad - xmas nights out etc. Life throws you the odd set-back, just get straight back on it.
I'm going to make a determined effort to get more exercise in starting from today (walk). Need to do more weight training - not bothered about looking like Arnold, just making sure I use my muscles and don't end up skinny (which is a worse look for a bloke than being too fat IMO).
Don't give up on living. Just be mindful on what you're putting in your gob.
Nowt really that special about my diet. Couple of weetabix for brekkie, couple of bits of fruit as snacks, a sandwich or some soup at dinnertime, a normal meal on a night (always includes meat). No booze through the week. No eating unless you're hungry. I don't bother eating every 3 hours, avoiding carbs, none of that worked for me anyway. Just make sure you burn more calories than you put in, and you'll lose weight.
IMO some people make weight loss a lot more complicated than it needs to be. It's not always a bad thing to be hungry, sometimes.
DukeDickson said:
Diet & swimming would be a decent option if the back is that bad.
Planning on buying a new mattress in the next week as my current one will be causing some of the back pain. Oddly enough I can't swim. I learnt as a child but never got very far, I'm happy to walk around in the pool and dunk my head underwater for a while but when it comes to actually swimming I'm useless.giblet said:
DukeDickson said:
Diet & swimming would be a decent option if the back is that bad.
Planning on buying a new mattress in the next week as my current one will be causing some of the back pain. Oddly enough I can't swim. I learnt as a child but never got very far, I'm happy to walk around in the pool and dunk my head underwater for a while but when it comes to actually swimming I'm useless.
) will easily cover anything you've been doing on the moderate exercise front.Do that, get swimming (for cardio & some extra calories burned) and then some weights somewhere, somehow and you'll be sorted. It does sound like more of a food problem in the short term though.
DukeDickson said:
Worth trying both though, esp the diet side. A couple of tasty takeaways a week (yes I regulary visit the dark side thread to reminisce ) will easily cover anything you've been doing on the moderate exercise front.
Do that, get swimming (for cardio & some extra calories burned) and then some weights somewhere, somehow and you'll be sorted. It does sound like more of a food problem in the short term though.
Yup, I'd guess food. You're better off learning to swim while fat - it's more buoyant than muscle so you'll float better! ) will easily cover anything you've been doing on the moderate exercise front.Do that, get swimming (for cardio & some extra calories burned) and then some weights somewhere, somehow and you'll be sorted. It does sound like more of a food problem in the short term though.
I did the C25K about 18 months or so ago.
I was one of those people who would protest 'I'm not a runner and never will be due to build etc' I'd found in the past that I'd tried to run and became dis-heartened after strugglign to run for even 5 mins without stopping.
C25K is a great way of getting you into running and you'll find that once you can run 3 miles non-stop running, 4,5,6 and then beyond isn't much more difficult. I found by about week 6 I could ditch the plan and do the 30 mins running easy enough and thus get away fromt he tedious music.
I found running worked for me as all you need is a decent pair of trainers and the willt o step out of the front door. Run all year around in all weathers and can do 10k and half marathons in decent times, lost over 3 stone.
It's said time and time again on this forum but >80% of the final result will be based on your diet. Get the My Fitness Pal App if you have smartphone but it's also availible online. Log everything you eat in a week with no cheating, you'll be surprised just how many calories are contained in certain foods. To put this int context if I run 6 miles at a decent lick at 6'4" and 16 stone I'll burn around 900 cals which is around a 12" pizza from the takeaway. You'd have to do an enormous amoutn of exercise to eat badly and not put on weight, it's easier not to put it in, in the first place.
To loose weight the equation is simple, burn more than you put in.
In reality it's more difficult than than that and all down to willpower.
I was one of those people who would protest 'I'm not a runner and never will be due to build etc' I'd found in the past that I'd tried to run and became dis-heartened after strugglign to run for even 5 mins without stopping.
C25K is a great way of getting you into running and you'll find that once you can run 3 miles non-stop running, 4,5,6 and then beyond isn't much more difficult. I found by about week 6 I could ditch the plan and do the 30 mins running easy enough and thus get away fromt he tedious music.
I found running worked for me as all you need is a decent pair of trainers and the willt o step out of the front door. Run all year around in all weathers and can do 10k and half marathons in decent times, lost over 3 stone.
It's said time and time again on this forum but >80% of the final result will be based on your diet. Get the My Fitness Pal App if you have smartphone but it's also availible online. Log everything you eat in a week with no cheating, you'll be surprised just how many calories are contained in certain foods. To put this int context if I run 6 miles at a decent lick at 6'4" and 16 stone I'll burn around 900 cals which is around a 12" pizza from the takeaway. You'd have to do an enormous amoutn of exercise to eat badly and not put on weight, it's easier not to put it in, in the first place.
To loose weight the equation is simple, burn more than you put in.
In reality it's more difficult than than that and all down to willpower.
At your stage, a good mix of cardio and weights is a good start. As other say, don't go cold turkey on the takeaways but limit it a bit more and try and leave off the fried stuff and curries as there's so much fat that goes into these. However eating right has a huge bearing on whether you'll attain the right physique that you want - training is important but if you go to the gym and then regularly reward yourself with a calorie laden takeaway with huge quantities of alcohol then you may aswell not bothered to go in the first place.
I would disagree quitting the gym but free weights is so much better than machines. Get a session with a PT to show you a bunch of compound exercises with proper form to work your overall body.
If your mates are bringing you down then train on your own. I used to train with a mate but his goal is to lift big and get big so it was the opposite of what I wanted to achieve as I train specifically for tennis so we went our separate ways.
I would disagree quitting the gym but free weights is so much better than machines. Get a session with a PT to show you a bunch of compound exercises with proper form to work your overall body.
If your mates are bringing you down then train on your own. I used to train with a mate but his goal is to lift big and get big so it was the opposite of what I wanted to achieve as I train specifically for tennis so we went our separate ways.
I'm half way through my Couch to 5K programme and really enjoying it. I missed a week's running this week due to illness and travel (forgot to pack my trainers :s) so went back to the last exercise I completed today and was very pleased to complete it in my best time and distance.
This week steps me into running with no walking breaks so a little daunting but I'm kind of in the habit now so hopefully won't be too bad.
For me trying to start running before this programme always ended up with me doing too much, hurting my shins and then stopping after about 2 runs. The method and pacing in the programme is great and has meant that I've had no pain and can see the steady progress which is very motivating.
I had intended to do my first 5k Park run in 2 weeks but it may need to be 3 now having missed a week but still - very motivated to get there and do a sub 30 time!
I'm using this particular app: https://play.google.com/store/apps/details?id=com.... but I can listen to my own music from the phone so no terrible music being forced on me!
This week steps me into running with no walking breaks so a little daunting but I'm kind of in the habit now so hopefully won't be too bad.
For me trying to start running before this programme always ended up with me doing too much, hurting my shins and then stopping after about 2 runs. The method and pacing in the programme is great and has meant that I've had no pain and can see the steady progress which is very motivating.
I had intended to do my first 5k Park run in 2 weeks but it may need to be 3 now having missed a week but still - very motivated to get there and do a sub 30 time!
I'm using this particular app: https://play.google.com/store/apps/details?id=com.... but I can listen to my own music from the phone so no terrible music being forced on me!
CaptainSlow said:
Totally disagree but I know I'm going against the majority.
If you stop the junk food you'll go off it soon enough, once the weight comes off you'll not want to eat it anyway in fear of putting it back on. Forget using mates as motivation, it's always easier to talk each other into not doing the exercise. Yes it's cold outside but mtfu.
I lost 2.5 stone over the summer by cutting the junk food and exercising. I've gone from a 28min 5km to a 22min one with sub 20 my target next year. I'm now running over 11km in my lunch hours without much effort. Bikes rides are 100km with plenty of hills from 25km flat rides.
I know it sounds like a tough approach but my view is to be all in or don't bother. Admittedly I am a bit addicted now, duathlons next month.
Saying that, the OP doesn't sound too overweight.
I agree with what you are saying here - it closely reflects my experience and exercise plan. Done some triathlons now and moving to duathlons too.If you stop the junk food you'll go off it soon enough, once the weight comes off you'll not want to eat it anyway in fear of putting it back on. Forget using mates as motivation, it's always easier to talk each other into not doing the exercise. Yes it's cold outside but mtfu.
I lost 2.5 stone over the summer by cutting the junk food and exercising. I've gone from a 28min 5km to a 22min one with sub 20 my target next year. I'm now running over 11km in my lunch hours without much effort. Bikes rides are 100km with plenty of hills from 25km flat rides.
I know it sounds like a tough approach but my view is to be all in or don't bother. Admittedly I am a bit addicted now, duathlons next month.
Saying that, the OP doesn't sound too overweight.
Simply stopping the booze and junk food gets the weight falling off initially and the exercise compounds the benefits significantly.
For those starting on this I don't think gym membership is really necessary for early stages, I don't have it all. Save your money and do some running, biking and press ups - the latter for core strength, physique and stamina. I started out and struggled with 1 press up but just kept adding a few each week - now I can do 50 so this is all within reach of anyone that really wants to put the effort in and is disciplined enough.
eric twinge said:
I'm on week 4 of the couch to 5k and whilst I agree the music is a bit naff, I am really enjoying it and look forward to the days that I am due a run.
I'm about 13stone, and 6.1 so not massively overweight but I just wanted a more active lifestyle and also I do get rather stressed and depressed at work etc so I find this really helpful in that regard.
Good luck.
"The chart" suggests you are a healthy weight!I'm about 13stone, and 6.1 so not massively overweight but I just wanted a more active lifestyle and also I do get rather stressed and depressed at work etc so I find this really helpful in that regard.
Good luck.
TX.
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