Office excercising
Discussion
Hello chaps, I've not been a regular in here before but wanted to try and get some ideas.
For the last 4 months I've been getting back into shape after a huge break. I'm a (very) big bloke and have been sitting in an office and eating sandwiches daily for the last 7 years. Since a leg injury I've been doing very little exercise and being busy putting on about 5 stones of fat (fuuuuck, sounds very bad to write it down
)
Anyway, since starting a new self devised programme I'm feeling a hell of a lot better. I work in an office 5/6 days a week but I work alone so doing a workout in the office is perfectly fine. I don't have a shower here though so try not to get myself dripping with sweat unless it can be avoided.
Anyway, my routine for the last 16 weeks has been:
Monday, 2 mile walk, back, neck and leg stretches, upper body workout with 5kg free weights
Tuesday, 2 mile walk, back, neck and leg stretches, upper body workout with 5kg free weights, 2km swim
Wednesday, 2 mile walk, back, neck and leg stretches, upper body workout with 5kg free weights
Thursday, 2 mile walk, back, neck and leg stretches, upper body workout with 5kg free weights, 2 km swim
Friday, 2 mile walk, back, neck and leg stretches, upper body workout with 5kg free weights
Saturday, nothing
Sunday, 2 mile walk, back, neck and leg stretches
I've dropped about 2 stones and my upper body is showing the efforts with the weights. I'm feeling happy and much fitter and energetic. Sleeping better too.
What I'm looking for is some more ideas about things I can do to add to the above.
Obviously time is a factor so I can't bugger off for hours on end from work. I suppose at a stretch I could add in 2 more 20 minute sessions a day of something/anything.
The only thing that doesn't work for me (yet) is running, whether outdoors or on a treadmill. My leg/ankle is not yet 100% (it may never be) but is handling the above with ease.
Any ideas would be really appreciated.
For the last 4 months I've been getting back into shape after a huge break. I'm a (very) big bloke and have been sitting in an office and eating sandwiches daily for the last 7 years. Since a leg injury I've been doing very little exercise and being busy putting on about 5 stones of fat (fuuuuck, sounds very bad to write it down
)Anyway, since starting a new self devised programme I'm feeling a hell of a lot better. I work in an office 5/6 days a week but I work alone so doing a workout in the office is perfectly fine. I don't have a shower here though so try not to get myself dripping with sweat unless it can be avoided.
Anyway, my routine for the last 16 weeks has been:
Monday, 2 mile walk, back, neck and leg stretches, upper body workout with 5kg free weights
Tuesday, 2 mile walk, back, neck and leg stretches, upper body workout with 5kg free weights, 2km swim
Wednesday, 2 mile walk, back, neck and leg stretches, upper body workout with 5kg free weights
Thursday, 2 mile walk, back, neck and leg stretches, upper body workout with 5kg free weights, 2 km swim
Friday, 2 mile walk, back, neck and leg stretches, upper body workout with 5kg free weights
Saturday, nothing
Sunday, 2 mile walk, back, neck and leg stretches
I've dropped about 2 stones and my upper body is showing the efforts with the weights. I'm feeling happy and much fitter and energetic. Sleeping better too.
What I'm looking for is some more ideas about things I can do to add to the above.
Obviously time is a factor so I can't bugger off for hours on end from work. I suppose at a stretch I could add in 2 more 20 minute sessions a day of something/anything.
The only thing that doesn't work for me (yet) is running, whether outdoors or on a treadmill. My leg/ankle is not yet 100% (it may never be) but is handling the above with ease.
Any ideas would be really appreciated.
Great work, congratulations so far!
What's your leg injury? I'd suggest alternating your upper body workouts with some bodyweight squats, lunges and single leg dead lifts. Check with your doctor but is would have to be pretty significant to prevent you from doing those.
What's the upper body workout? Getting some press ups in it?
Like I said, sounds like a real change so far, well done
What's your leg injury? I'd suggest alternating your upper body workouts with some bodyweight squats, lunges and single leg dead lifts. Check with your doctor but is would have to be pretty significant to prevent you from doing those.
What's the upper body workout? Getting some press ups in it?
Like I said, sounds like a real change so far, well done
Amazing how words from a stranger on the internet can really pump one up to do more, cheers 
I could do those lower body/leg bits ok I think, will have a try! The leg injury was pretty severe but coming together well know. I suspect a lot of it was just in my head but you know how it is when you've nursed something for so long...
No press ups in upper body workout, will add some in from today. What do you think? 3 reps of 20 or something to start?
I could do those lower body/leg bits ok I think, will have a try! The leg injury was pretty severe but coming together well know. I suspect a lot of it was just in my head but you know how it is when you've nursed something for so long...
No press ups in upper body workout, will add some in from today. What do you think? 3 reps of 20 or something to start?
Is the two mile walk in one stretch? Or a mile each way, to and from work?
The sweat you're trying to avoid is an indication that your heart rate is up and that you're actually exercising. If, in an overweight state, you walk two miles and there's not a bead of perspiration on you, I'd suggest you're not walking fast enough.
After 30 years of inactivity, I started exercising almost a year ago. I don't run; damaged my knees as a youngster and my hips aren't the best from carrying weight on them for so many years, but there are still good exercises you can do without running. For me, the best running replacement is using a cross-trainer.
Is there a gym anywhere near you. Companies like 'The Gym' are dirt cheap. £15.99 per month or less.
Do go for it; I love feeling fitter and healthier. But get that sweat going on!
The sweat you're trying to avoid is an indication that your heart rate is up and that you're actually exercising. If, in an overweight state, you walk two miles and there's not a bead of perspiration on you, I'd suggest you're not walking fast enough.
After 30 years of inactivity, I started exercising almost a year ago. I don't run; damaged my knees as a youngster and my hips aren't the best from carrying weight on them for so many years, but there are still good exercises you can do without running. For me, the best running replacement is using a cross-trainer.
Is there a gym anywhere near you. Companies like 'The Gym' are dirt cheap. £15.99 per month or less.
Do go for it; I love feeling fitter and healthier. But get that sweat going on!
Thanks gents.
The plank - what is that? Can anyone explain it!?
Swimming on Sat - yes, already do but we take the kids so it's not really a full on routine.
Walk / sweat (!) - without being too minging I do get a bit of a lather on and am certainly pushing it. I've actually just been out to do it and it is almost bang on 3 miles, not 2. Yes, all in one go, I do an additional mile or so each day to/from work/parking.
All good points though, cheers
The plank - what is that? Can anyone explain it!?
Swimming on Sat - yes, already do but we take the kids so it's not really a full on routine.
Walk / sweat (!) - without being too minging I do get a bit of a lather on and am certainly pushing it. I've actually just been out to do it and it is almost bang on 3 miles, not 2. Yes, all in one go, I do an additional mile or so each day to/from work/parking.
All good points though, cheers
Planks are like press ups but you don't move -
get in a press up position but on your elbows with your arms out in front and try hold it for 30seconds, then you do the same but on your side just on 1 elbow and on the side of your foot.
I should really start doing these again.
http://en.wikipedia.org/wiki/Plank_(exercise)
ETA - well done for getting out and doing something, and from the stuff you listed its a good start. You could perhaps add in a longer walk if you have the time perhaps 6miles increasing to 10 once a week? I actually think your doing more exercise than me a week.
get in a press up position but on your elbows with your arms out in front and try hold it for 30seconds, then you do the same but on your side just on 1 elbow and on the side of your foot.
I should really start doing these again.
http://en.wikipedia.org/wiki/Plank_(exercise)
ETA - well done for getting out and doing something, and from the stuff you listed its a good start. You could perhaps add in a longer walk if you have the time perhaps 6miles increasing to 10 once a week? I actually think your doing more exercise than me a week.
Edited by Odie on Wednesday 5th February 12:21
This an old exercise routine I used to do.
Repeat 3-5 times with 60-90 second rest between.
Pressups (palms shoulder-width apart) x 20
Pull-ups (wide grip, palms facing away from you) x 5-10
Sit-ups x 10-20
Plank - hold for aslong as you can (30 seconds+)
Close-grip pressups (palms c.6-9 inches apart) x 5-15
Chin-ups (narrow grip, palms facing you and hands c.12 inches apart) x 5-10
Crunches x 10-20
Side plank left - hold for aslong as you can (30 seconds+)
Side plank right - hold for aslong as you can (30 seconds+)
Incline pressups (feet on a chair or similar, palms shoulder-width apart) x 10-20
I ended up substituting the stomach stuff for 8minute abs off of youtube.
Repeat 3-5 times with 60-90 second rest between.
Pressups (palms shoulder-width apart) x 20
Pull-ups (wide grip, palms facing away from you) x 5-10
Sit-ups x 10-20
Plank - hold for aslong as you can (30 seconds+)
Close-grip pressups (palms c.6-9 inches apart) x 5-15
Chin-ups (narrow grip, palms facing you and hands c.12 inches apart) x 5-10
Crunches x 10-20
Side plank left - hold for aslong as you can (30 seconds+)
Side plank right - hold for aslong as you can (30 seconds+)
Incline pressups (feet on a chair or similar, palms shoulder-width apart) x 10-20
I ended up substituting the stomach stuff for 8minute abs off of youtube.
benjj said:
Hello chaps, I've not been a regular in here before but wanted to try and get some ideas.
For the last 4 months I've been getting back into shape after a huge break. I'm a (very) big bloke and have been sitting in an office and eating sandwiches daily for the last 7 years. Since a leg injury I've been doing very little exercise and being busy putting on about 5 stones of fat (fuuuuck, sounds very bad to write it down)
Anyway, since starting a new self devised programme I'm feeling a hell of a lot better. I work in an office 5/6 days a week but I work alone so doing a workout in the office is perfectly fine. I don't have a shower here though so try not to get myself dripping with sweat unless it can be avoided.
Anyway, my routine for the last 16 weeks has been:
Monday, 2 mile walk, back, neck and leg stretches, upper body workout with 5kg free weights
Tuesday, 2 mile walk, back, neck and leg stretches, upper body workout with 5kg free weights, 2km swim
Wednesday, 2 mile walk, back, neck and leg stretches, upper body workout with 5kg free weights
Thursday, 2 mile walk, back, neck and leg stretches, upper body workout with 5kg free weights, 2 km swim
Friday, 2 mile walk, back, neck and leg stretches, upper body workout with 5kg free weights
Saturday, nothing
Sunday, 2 mile walk, back, neck and leg stretches
I've dropped about 2 stones and my upper body is showing the efforts with the weights. I'm feeling happy and much fitter and energetic. Sleeping better too.
What I'm looking for is some more ideas about things I can do to add to the above.
Obviously time is a factor so I can't bugger off for hours on end from work. I suppose at a stretch I could add in 2 more 20 minute sessions a day of something/anything.
The only thing that doesn't work for me (yet) is running, whether outdoors or on a treadmill. My leg/ankle is not yet 100% (it may never be) but is handling the above with ease.
Any ideas would be really appreciated.
Reading this has given me the inspiration to do something similar myself. Easy to get bogged down in an office environment. You say you've lost two stone (which is awesome) but can I ask how much you weighed before you started this please? For the last 4 months I've been getting back into shape after a huge break. I'm a (very) big bloke and have been sitting in an office and eating sandwiches daily for the last 7 years. Since a leg injury I've been doing very little exercise and being busy putting on about 5 stones of fat (fuuuuck, sounds very bad to write it down
)Anyway, since starting a new self devised programme I'm feeling a hell of a lot better. I work in an office 5/6 days a week but I work alone so doing a workout in the office is perfectly fine. I don't have a shower here though so try not to get myself dripping with sweat unless it can be avoided.
Anyway, my routine for the last 16 weeks has been:
Monday, 2 mile walk, back, neck and leg stretches, upper body workout with 5kg free weights
Tuesday, 2 mile walk, back, neck and leg stretches, upper body workout with 5kg free weights, 2km swim
Wednesday, 2 mile walk, back, neck and leg stretches, upper body workout with 5kg free weights
Thursday, 2 mile walk, back, neck and leg stretches, upper body workout with 5kg free weights, 2 km swim
Friday, 2 mile walk, back, neck and leg stretches, upper body workout with 5kg free weights
Saturday, nothing
Sunday, 2 mile walk, back, neck and leg stretches
I've dropped about 2 stones and my upper body is showing the efforts with the weights. I'm feeling happy and much fitter and energetic. Sleeping better too.
What I'm looking for is some more ideas about things I can do to add to the above.
Obviously time is a factor so I can't bugger off for hours on end from work. I suppose at a stretch I could add in 2 more 20 minute sessions a day of something/anything.
The only thing that doesn't work for me (yet) is running, whether outdoors or on a treadmill. My leg/ankle is not yet 100% (it may never be) but is handling the above with ease.
Any ideas would be really appreciated.
Jayessgee said:
Reading this has given me the inspiration to do something similar myself. Easy to get bogged down in an office environment. You say you've lost two stone (which is awesome) but can I ask how much you weighed before you started this please?
I was hovering between 19-19.5 stones, touched 20 now and then. Not good. Now down to around 17.5-17.75.I'm 6'3'' tall and a very big build naturally.
When I was at my peak fitness (running the 200m for my county and playing rugby very competitively at county level) I was around 90-95kg (abt 15 stones) which technically was 'overweight' on the BMI scale (26) but I f
king wasn't!That's what I'm aiming to get back to.
benjj said:
I was hovering between 19-19.5 stones, touched 20 now and then. Not good. Now down to around 17.5-17.75.
I'm 6'3'' tall and a very big build naturally.
When I was at my peak fitness (running the 200m for my county and playing rugby very competitively at county level) I was around 90-95kg (abt 15 stones) which technically was 'overweight' on the BMI scale (26) but I fking wasn't!
That's what I'm aiming to get back to.
Almost identical circumstances to my old man.I'm 6'3'' tall and a very big build naturally.
When I was at my peak fitness (running the 200m for my county and playing rugby very competitively at county level) I was around 90-95kg (abt 15 stones) which technically was 'overweight' on the BMI scale (26) but I f
king wasn't!That's what I'm aiming to get back to.
Same height, played rugby a lot, weighed about 15 stone when he was younger. He slipped a disc at 40 odd and it has caused a lot of problems for him over the years.
Last year he was circa 18-19 stone at 54 years old. He started doing the odd bit of cycling over the last 3-4 months and watching his diet (minimise bread intake, dropping the fatty foods, cutting out sugar) and he's lost a good 2 stone.
Might be worth keeping that in mind as he has done minimal exercise (far less than you) and managed to drop a decent amount of weight just through changing his eating habits.
Well done on what you've done so far!
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