2022 - Back in shape - Accountability and Rollicking thread
Discussion
Bad Spoon !Sold all my home brew equipment last weekend, as I concluded I was drinking rather too much delicious ice cold beer on these hot summer days. Been following a strict 16/8 eating pattern, with some days eating OMAD, and trying to keep daily calories down below 2,000 cals. Been out doing a bit of walking, and have bought an OS map for the local area - used to love walking all over the place, so hoping to get out much more regularly, and get back swimming/gymming as well.
The net weight loss of all these changes? Nowt. Not a sausage. Zero. Ah well, give it time I suppose.
The net weight loss of all these changes? Nowt. Not a sausage. Zero. Ah well, give it time I suppose.
Eat for 6 hours, don't eat for the remaining 18. Intermittent fasting. Can work as a way of reducing intake as you have fewer hours in which to consume calories. Not a magical bullet as such but does help some people.
Injured my hand recently which means I can't really do any exercise for a while. Will be focusing solely on intake to lose weight along with some low steady state stuff like walking once the weather calms down
Injured my hand recently which means I can't really do any exercise for a while. Will be focusing solely on intake to lose weight along with some low steady state stuff like walking once the weather calms down
giblet said:
Eat for 6 hours, don't eat for the remaining 18. Intermittent fasting. Can work as a way of reducing intake as you have fewer hours in which to consume calories. Not a magical bullet as such but does help some people.
Injured my hand recently which means I can't really do any exercise for a while. Will be focusing solely on intake to lose weight along with some low steady state stuff like walking once the weather calms down
Thanks, make sense.Injured my hand recently which means I can't really do any exercise for a while. Will be focusing solely on intake to lose weight along with some low steady state stuff like walking once the weather calms down
Roderick Spode said:
Sold all my home brew equipment last weekend, as I concluded I was drinking rather too much delicious ice cold beer on these hot summer days. Been following a strict 16/8 eating pattern, with some days eating OMAD, and trying to keep daily calories down below 2,000 cals. Been out doing a bit of walking, and have bought an OS map for the local area - used to love walking all over the place, so hoping to get out much more regularly, and get back swimming/gymming as well.
The net weight loss of all these changes? Nowt. Not a sausage. Zero. Ah well, give it time I suppose.
In fear of sounding like a broken record, just cut out the dirty carbs and the weight will fall off. Even if I do a 5 or 6 day fast, if I then eat a typical carb-laden meal, it will cancel out any loss I've made from the fast. Unless you've got a high metabolism (which is unlikely, hence why you're overweight) then simply cramming 3 meals into the space of 1 is not going to work - even less so on a 16/8.The net weight loss of all these changes? Nowt. Not a sausage. Zero. Ah well, give it time I suppose.
r3g said:
Roderick Spode said:
Sold all my home brew equipment last weekend, as I concluded I was drinking rather too much delicious ice cold beer on these hot summer days. Been following a strict 16/8 eating pattern, with some days eating OMAD, and trying to keep daily calories down below 2,000 cals. Been out doing a bit of walking, and have bought an OS map for the local area - used to love walking all over the place, so hoping to get out much more regularly, and get back swimming/gymming as well.
The net weight loss of all these changes? Nowt. Not a sausage. Zero. Ah well, give it time I suppose.
In fear of sounding like a broken record, just cut out the dirty carbs and the weight will fall off. Even if I do a 5 or 6 day fast, if I then eat a typical carb-laden meal, it will cancel out any loss I've made from the fast. Unless you've got a high metabolism (which is unlikely, hence why you're overweight) then simply cramming 3 meals into the space of 1 is not going to work - even less so on a 16/8.The net weight loss of all these changes? Nowt. Not a sausage. Zero. Ah well, give it time I suppose.
Ive been watching what I eat and trying to be a bit more active in an effort to shed some weight.
I've rediscovered my love of swimming after I saw a physio (patella tendinitis) who said swimming was great as its an all over body workout that doesn't knacker any of your joints as you're not shocking or transferring bodyweight through it.
So I've been swimming once a week over the past 4 weeks and calorie counting. (Trying to hit 1750 daily)
I used to do competitions and (relatively) long distance stuff as a yoof, as well as teach the younger kids swimming lessons.
The technique is mostly there but fitness dire. It's amazing how much swimming is technique though, even with s
t fitness I'm one of the faster lane swimmers of an evening at my local pool. I tend to push quite hard, the first couple of times my body hated me for it and I was basically a jelly mess the following day but I'm getting back into the swing of it now and can do longer stints.
Last weekend I decided to go out on my bike and realised instantly that in just the 4 weeks of swimming my fitness had increased a lot. I was a lot faster and could go a lot harder for longer than the last time I went out.
Amazing what the body does if you put it to work! I'm 6ft4
Progress so far. When i line milk bottles up full of water and realise how much weight is being shed It's fairly impressive and gives a real indication.
I might join as a member and ramp it up to two swim sessions a week. One session a week is cheaper PAYG (£4.50), but two sessions is cheaper as a member (£26/m).
Yes I realise that 100kgs is still "overwieght", but gotta start somewhere!
I've rediscovered my love of swimming after I saw a physio (patella tendinitis) who said swimming was great as its an all over body workout that doesn't knacker any of your joints as you're not shocking or transferring bodyweight through it.
So I've been swimming once a week over the past 4 weeks and calorie counting. (Trying to hit 1750 daily)
I used to do competitions and (relatively) long distance stuff as a yoof, as well as teach the younger kids swimming lessons.
The technique is mostly there but fitness dire. It's amazing how much swimming is technique though, even with s
t fitness I'm one of the faster lane swimmers of an evening at my local pool. I tend to push quite hard, the first couple of times my body hated me for it and I was basically a jelly mess the following day but I'm getting back into the swing of it now and can do longer stints.Last weekend I decided to go out on my bike and realised instantly that in just the 4 weeks of swimming my fitness had increased a lot. I was a lot faster and could go a lot harder for longer than the last time I went out.
Amazing what the body does if you put it to work! I'm 6ft4
Progress so far. When i line milk bottles up full of water and realise how much weight is being shed It's fairly impressive and gives a real indication.
I might join as a member and ramp it up to two swim sessions a week. One session a week is cheaper PAYG (£4.50), but two sessions is cheaper as a member (£26/m).
Yes I realise that 100kgs is still "overwieght", but gotta start somewhere!
There seems to be an emerging trend on here of those who have lapsed!
Pleased to report that I have completed day 2 back on the dieting wagon. Had two complete days off the booze for the first time in about 4 months, unfortunately my gout has massively flared up and my ankle is in agony. Off to the docs tomorrow hopefully.
Diet was on point today so just a case of rinse and repeat. Trigger for me is definitely the alcohol so I need to keep a very close eye on that.
Pleased to report that I have completed day 2 back on the dieting wagon. Had two complete days off the booze for the first time in about 4 months, unfortunately my gout has massively flared up and my ankle is in agony. Off to the docs tomorrow hopefully.
Diet was on point today so just a case of rinse and repeat. Trigger for me is definitely the alcohol so I need to keep a very close eye on that.
R56Cooper said:
Diet was on point today so just a case of rinse and repeat. Trigger for me is definitely the alcohol so I need to keep a very close eye on that.
Here's something I can relate to! Tend to be pretty good all week and then have a cold beer or G&T on a Friday night and things get a bit derailed until Monday again... It's a tricky one as it's nice to be sociable and I do genuinely like the taste of everything but it ruins my sleep as well as my diet so probably need just to abstain! I find it very hard to have 'just one' or to put a wine bottle back in the fridge... Perhaps not for this thread!Just signed myself up for a 114-mile bike ride with 7,000ft of climbing in September which will be the furthest I've ever ridden by some margin. If that's not motivation to shift a few kilos to make life easier for myself then I don't know what is! Also got a wedding at the start of August and a holiday to Majorca at the start of September so plenty of reasons to slim down a tiny bit.
thehammer said:
I too have started swimming and I too have realized how out of shape I am and how hard work swimming is!
This morning I did 16 lengths (25m) in 27:16min, blowing and the end too!
Well done!This morning I did 16 lengths (25m) in 27:16min, blowing and the end too!
Swimming for longer/efficiently/quickly is all about being flat on the water surface. This inevitably means you want your face IN the water as much as possible (if swimming on your front). Which means you REALLY have to focus on tenchnique, lung capacity, core and breathing, which is why a lot of people struggle, even if they are otherwise very fit.
If the pool you go to has some swimming aids you can borrow like a kickboard or a pullbouy, then adding some sets of kicking or arms only will allow you to focus on one part at a time. Then you can put it all together.
Lots of people use pullbouys incorrectly. There's two purposes of a pullbouy.
1- arms/shoulders only.
2- get your pool and body position on point.
A pullbouy should be somewhere between your knees and your ankles.
This flattens your whole position in the water and you will soon realise how much you're dragging your feet.
Most people plonk them right between their thighs but this does very little. You can still kick from your knees down and you can still drag your feet.
If you want to develop a better kick then plonk yourself at the deep end, vertical in the water, put your arms by your sides like a pencil and see how long you can keep your head above the water just by kicking, try not to bend your knees too much, kick from your hips. It's harder than it sounds. (Make sure you can reach the rail)
You will really see the difference in times on each session, especially on the vertical kick. First one might be only 15-30 seconds but after a few sessions you'll be able to do it for several minutes.
At the end of each session I also do a quick "how far can I go underwater". I used to be able to do a full 30m length without breaking the surface. First time back swimming in 13years and I could maybe do 12m (less than half a length). I'm probably at about 2/3rds of a length currently (20m). But want to hit the full 30m again. Trick here is to slow your heartbeat down, get a really streamlined position and take a good (from as empty as possible) breath, but not to full lung capacity, about 3/4.
Edited by Ambleton on Thursday 21st July 10:15
For some reason the last week I have put on a ton of weight.
Not sure if I have been under eating during the week. Or the few weekends of weddings has finally caught up with me.
I wanted to blame the hot weather and all the water if drunk.
Feel a bit down with it to be honest as was doing really well before we had some bad weekends last month.
Not sure if I have been under eating during the week. Or the few weekends of weddings has finally caught up with me.
I wanted to blame the hot weather and all the water if drunk.
Feel a bit down with it to be honest as was doing really well before we had some bad weekends last month.
dirtbiker said:
R56Cooper said:
Diet was on point today so just a case of rinse and repeat. Trigger for me is definitely the alcohol so I need to keep a very close eye on that.
Here's something I can relate to! Tend to be pretty good all week and then have a cold beer or G&T on a Friday night and things get a bit derailed until Monday again... It's a tricky one as it's nice to be sociable and I do genuinely like the taste of everything but it ruins my sleep as well as my diet so probably need just to abstain! I find it very hard to have 'just one' or to put a wine bottle back in the fridge... Perhaps not for this thread!Just signed myself up for a 114-mile bike ride with 7,000ft of climbing in September which will be the furthest I've ever ridden by some margin. If that's not motivation to shift a few kilos to make life easier for myself then I don't know what is! Also got a wedding at the start of August and a holiday to Majorca at the start of September so plenty of reasons to slim down a tiny bit.
Yeah I agree that having a goal like that is a good idea. We've booked a holiday for November so that's hopefully going to give me the motivation to carry on, would love to have lost the moobs by that point
Ambleton said:
Well done!
Swimming for longer/efficiently/quickly is all about being flat on the water surface. This inevitably means you want your face IN the water as much as possible (if swimming on your front). Which means you REALLY have to focus on tenchnique, lung capacity, core and breathing, which is why a lot of people struggle, even if they are otherwise very fit.
If the pool you go to has some swimming aids you can borrow like a kickboard or a pullbouy, then adding some sets of kicking or arms only will allow you to focus on one part at a time. Then you can put it all together.
Lots of people use pullbouys incorrectly. There's two purposes of a pullbouy.
1- arms/shoulders only.
2- get your pool and body position on point.
A pullbouy should be somewhere between your knees and your ankles.
This flattens your whole position in the water and you will soon realise how much you're dragging your feet.
Most people plonk them right between their thighs but this does very little. You can still kick from your knees down and you can still drag your feet.
If you want to develop a better kick then plonk yourself at the deep end, vertical in the water, put your arms by your sides like a pencil and see how long you can keep your head above the water just by kicking, try not to bend your knees too much, kick from your hips. It's harder than it sounds. (Make sure you can reach the rail)
You will really see the difference in times on each session, especially on the vertical kick. First one might be only 15-30 seconds but after a few sessions you'll be able to do it for several minutes.
At the end of each session I also do a quick "how far can I go underwater". I used to be able to do a full 30m length without breaking the surface. First time back swimming in 13years and I could maybe do 12m (less than half a length). I'm probably at about 2/3rds of a length currently (20m). But want to hit the full 30m again. Trick here is to slow your heartbeat down, get a really streamlined position and take a good (from as empty as possible) breath, but not to full lung capacity, about 3/4.
Thanks mate, I appreciate the reply and the pointers. Swimming for longer/efficiently/quickly is all about being flat on the water surface. This inevitably means you want your face IN the water as much as possible (if swimming on your front). Which means you REALLY have to focus on tenchnique, lung capacity, core and breathing, which is why a lot of people struggle, even if they are otherwise very fit.
If the pool you go to has some swimming aids you can borrow like a kickboard or a pullbouy, then adding some sets of kicking or arms only will allow you to focus on one part at a time. Then you can put it all together.
Lots of people use pullbouys incorrectly. There's two purposes of a pullbouy.
1- arms/shoulders only.
2- get your pool and body position on point.
A pullbouy should be somewhere between your knees and your ankles.
This flattens your whole position in the water and you will soon realise how much you're dragging your feet.
Most people plonk them right between their thighs but this does very little. You can still kick from your knees down and you can still drag your feet.
If you want to develop a better kick then plonk yourself at the deep end, vertical in the water, put your arms by your sides like a pencil and see how long you can keep your head above the water just by kicking, try not to bend your knees too much, kick from your hips. It's harder than it sounds. (Make sure you can reach the rail)
You will really see the difference in times on each session, especially on the vertical kick. First one might be only 15-30 seconds but after a few sessions you'll be able to do it for several minutes.
At the end of each session I also do a quick "how far can I go underwater". I used to be able to do a full 30m length without breaking the surface. First time back swimming in 13years and I could maybe do 12m (less than half a length). I'm probably at about 2/3rds of a length currently (20m). But want to hit the full 30m again. Trick here is to slow your heartbeat down, get a really streamlined position and take a good (from as empty as possible) breath, but not to full lung capacity, about 3/4.
Edited by Ambleton on Thursday 21st July 10:15
Yeah I can feel that my feet are far too low in the water, I'm probably at 45 deg in the water (best case) so would be worth following your points above.
Much appreciated
thehammer said:
Ambleton said:
Well done!
Swimming for longer/efficiently/quickly is all about being flat on the water surface. This inevitably means you want your face IN the water as much as possible (if swimming on your front). Which means you REALLY have to focus on tenchnique, lung capacity, core and breathing, which is why a lot of people struggle, even if they are otherwise very fit.
If the pool you go to has some swimming aids you can borrow like a kickboard or a pullbouy, then adding some sets of kicking or arms only will allow you to focus on one part at a time. Then you can put it all together.
Lots of people use pullbouys incorrectly. There's two purposes of a pullbouy.
1- arms/shoulders only.
2- get your pool and body position on point.
A pullbouy should be somewhere between your knees and your ankles.
This flattens your whole position in the water and you will soon realise how much you're dragging your feet.
Most people plonk them right between their thighs but this does very little. You can still kick from your knees down and you can still drag your feet.
If you want to develop a better kick then plonk yourself at the deep end, vertical in the water, put your arms by your sides like a pencil and see how long you can keep your head above the water just by kicking, try not to bend your knees too much, kick from your hips. It's harder than it sounds. (Make sure you can reach the rail)
You will really see the difference in times on each session, especially on the vertical kick. First one might be only 15-30 seconds but after a few sessions you'll be able to do it for several minutes.
At the end of each session I also do a quick "how far can I go underwater". I used to be able to do a full 30m length without breaking the surface. First time back swimming in 13years and I could maybe do 12m (less than half a length). I'm probably at about 2/3rds of a length currently (20m). But want to hit the full 30m again. Trick here is to slow your heartbeat down, get a really streamlined position and take a good (from as empty as possible) breath, but not to full lung capacity, about 3/4.
Thanks mate, I appreciate the reply and the pointers. Swimming for longer/efficiently/quickly is all about being flat on the water surface. This inevitably means you want your face IN the water as much as possible (if swimming on your front). Which means you REALLY have to focus on tenchnique, lung capacity, core and breathing, which is why a lot of people struggle, even if they are otherwise very fit.
If the pool you go to has some swimming aids you can borrow like a kickboard or a pullbouy, then adding some sets of kicking or arms only will allow you to focus on one part at a time. Then you can put it all together.
Lots of people use pullbouys incorrectly. There's two purposes of a pullbouy.
1- arms/shoulders only.
2- get your pool and body position on point.
A pullbouy should be somewhere between your knees and your ankles.
This flattens your whole position in the water and you will soon realise how much you're dragging your feet.
Most people plonk them right between their thighs but this does very little. You can still kick from your knees down and you can still drag your feet.
If you want to develop a better kick then plonk yourself at the deep end, vertical in the water, put your arms by your sides like a pencil and see how long you can keep your head above the water just by kicking, try not to bend your knees too much, kick from your hips. It's harder than it sounds. (Make sure you can reach the rail)
You will really see the difference in times on each session, especially on the vertical kick. First one might be only 15-30 seconds but after a few sessions you'll be able to do it for several minutes.
At the end of each session I also do a quick "how far can I go underwater". I used to be able to do a full 30m length without breaking the surface. First time back swimming in 13years and I could maybe do 12m (less than half a length). I'm probably at about 2/3rds of a length currently (20m). But want to hit the full 30m again. Trick here is to slow your heartbeat down, get a really streamlined position and take a good (from as empty as possible) breath, but not to full lung capacity, about 3/4.
Edited by Ambleton on Thursday 21st July 10:15
Yeah I can feel that my feet are far too low in the water, I'm probably at 45 deg in the water (best case) so would be worth following your points above.
Much appreciated
Even when I was really fit I was hopeless at swimming so I'll have to try some of your tips.
J210 said:
For some reason the last week I have put on a ton of weight.
Not sure if I have been under eating during the week. Or the few weekends of weddings has finally caught up with me.
I wanted to blame the hot weather and all the water if drunk.
Feel a bit down with it to be honest as was doing really well before we had some bad weekends last month.
never get too hung up on one week, it's the long term trend that's important Not sure if I have been under eating during the week. Or the few weekends of weddings has finally caught up with me.
I wanted to blame the hot weather and all the water if drunk.
Feel a bit down with it to be honest as was doing really well before we had some bad weekends last month.
R56Cooper said:
thehammer said:
Ambleton said:
Well done!
Swimming stuff....
Thanks mate, I appreciate the reply and the pointers. Swimming stuff....
Yeah I can feel that my feet are far too low in the water, I'm probably at 45 deg in the water (best case) so would be worth following your points above.
Much appreciated
Even when I was really fit I was hopeless at swimming so I'll have to try some of your tips.
from a now fat and unfit ex kids swimming teacher.
Also, for efficient side breathing you need to develop good torso rotation.
Stood up on dry land feet shoulder width apart, keep your head and hips dead forwards and rotate your shoulders/torso to each side as far is as comfortable and hold for a minute. Do a few reps a few times a day. You'll feel it in your spine and ribs (intercostal muscles) but before long you'll be able to get to approaching 90degs angular rotation between yourhips and your shoulders in each direction.
This will assist you no end
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