supersarbs

Right After several years of lapsing into the couch potato lifestyle, I have decided i need to get myself fit and also loose the tyres which are accumulating round my belly!

Can any of you fitness type peeps on here give me any advise or info on a regime I can use. I don't really want a regimented diet to follow but would rather eat sensibly and exercise.

Any help much appreciated.

Pete

fatherpierre

Start off slowly and don't expect instant results.

The best thing you can do is find an excercise(s) you enjoy and concentrate on those.

Try to make it a lifestyle change rather than a chore. Also, get a training partner. This works wonders as you feel compelled to excercise and guilty if you don't.

hades

Not a fanatic, but do try to keep a little fit and weight under control. I find having a rowing machine pointed at a TV is good. Rather than sitting on the sofa watching a programme, you can row through it, and relieves any boredom associated with excercise. Don't start too hard, and don't forget to warm up and warm down. Suggest 20-30 minutes at a time, at least for starters. The other thing I've done occassionally since moving here a couple of weeks back is to walk/run up some of the local hills (15 minutes up a 700' high one this afternoon, but that was hard work!)

Another bit of advice - get a heart rate monitor (basic ones about £30-£40). This allows you to do things a little scientifically, and control how hard you are excercising. I find getting the heart rate to 160bpm for the length of an episode of the simpsons everyday is about right (in my case - a moderately fit 30 year old).

Diet wise, I just found reducing portion size a little, but mainly stopping random snacking, and drinking water rather than fizzy drinks is enough for me.

ozzy

Depending on your age and no. of years out of exercise, you may want to ask your Doc if it's OK to start exercising. It will also depend just how overweight you are when it comes to picking the right exercises and dietry changes. If you are 20 stone overweight for example, certain exercise may put a big strain on your heart and joints. If you're only a couple of stone too heavy then your shouldn't have any major worries.

Either way start off slowly and lightly. If you've not exercised in a while, doing too much will just lead to injury.

Basic advice is to look at your current diet. Try listing everything you eat each day for a week - and I do mean everything. If it goes in your mouth, write it down. It's boring and a PITA, but it may highlight a few simple things that you can cut down on immediately without any drastic changes.

Sugar is terrible for putting on the weight, so identify that and start cutting back on it. Then just make sure you eat plenty of fruit and veg and cut back on fatty foods.

As for exercise, the best for weight control and fitness has to be running. It does stress your legs (especially the lower legs and knees), so start very slowly and jog for just 15 mins a couple of times per week to begin with. Make sure you've got proper running shoes (they don't need to be expensive) and always jog on soft surfaces. Never run on tarmac or concrete, it'll only lead to injuries.

With running, concentrate on trying to slowly build up the amount of time spent running and don't worry about distances. As you get fitter, you'll find a 3-mile run takes less time. So, if you worry about running 3-miles, then you'll lose quality training time. So, if you work on getting up to around 45-60mins runs then over time that'll go from say a 3-miles run to 6-miles+.

To begin with any runs should be very slow. You should be able to hold a conversation with someone. If you can't, you're running too fast. The runs should feel easy. It's afterwards that you'll feel really drained. Slow, steady running helps your body learn to burn fat and build strength and endurance into your legs.

Once you start running you may want to work on speed, shorter distances, hill running, marathons, you name it, but slow & steady running should be the core of anyones running routine.

You should also mix up your training and constantly shock your body. Try cycling, swimming, weight training, circuit training, aerobics, etc.. Work on all-round fitness and the weight should start dropping off you.

Once you have an idea of the food your are eating in a normal week, look at the little changes you can make. Cut back on fatty foods and especially sugar. Try to calculate the amount of calories you're eating during a day and this will dictate how much exercise you need to start burning the extra calories.

Regular exercise and a decent diet should help maintain your weigth. You just may need to cut back immediately and work hard on the training over several months before you'll see big results.

Stefan

ozzy

As Hades mentioned already, a Heart Rate Monitor is ideal and doesn't need to be expensive. Basically you need to exercise at different intensities to achieve different results.

So, other than the physical effort required a 100m sprint has different benefits and results from a 10-mile jog. One of the best and simplest methods for measuring your intemsity is checking your heart rate.

First step is to find your maximum heart rate. This is a basic calculation based on your age. Takeaway your age from 220 and this gives a very rough maximum.

So for hades, this would be 220-30 = 190. Mine would be 2-3 beats above this based on my own age. Obviously, the fitter you are the higher or lower this figure may be.

Then the next step is to look at the different training zones (or more specifically different heart rate zones). These zones a simple ways of grouping intensities. Generally, a slow heart rate burns fat and conditions your whole cardiovascular system. Higher rates increase performance (make you fitter) and burn carbohydrates.

Have a look on my website for more info on heart rate zones. I've also uploaded a simple calculator for working out zones based on age and weight.

Generally, if you are fit the heart can sustain a much higher rate (so the max maybe 200), but since it's much more efficient (and larger through exercise) it will pump more blood at a lower rate. A fit person's muscles are also more efficient at using the oxygenated blood, so the heart and lungs don't have to work as hard to keep the muscles fueled.

This is why heart rates vary from individual to individual, but the theory works for everyone.

STi wanna Subaru

iTrader: (1)

Stefan, Have you tried the Creatine you got? how's it going for you?

messiah

I wouldn't bother going to the gym yet - just do some simple stuff at home first sit ups, press ups etc... start doing some walking then a little jogging. Do this for a couple of weeks then try the gym - I find it easier to get motivated though when you've got a set of weights at home.

If you haven't done anything for a while - just take it easy, but you still want to be getting out of breath. Stop if you get any pain and consult a doctor.

TopBanana

Just get some decent trainers and go out running

Father Jack Hackett

This is all great stuff - good advice. It's important to remember that it's a combination of sensible exercise and sensible diet.

Eat lots of fruit and veg, drink lots of water, cut out sugary drinks.

Don't expect miracles immediately but stick with it and you will see results. If you go about it sensibly and make changes to your lifestyle you will bev ablr to keep the weight off as well.

Good luck!

messiah

one simple trick that lost me a stone in 2 months without effort.

swap fizzy drinks for apple juice.

I have to admit I don't have a great diet - I'm not a vegetable person, but I usally get one of those Boots Shaper's Meal Deals for my lunch at work.

I've just restarted my Orienteering Training (BTW, Orienteering and Fell Running are the top fat burning sports). If you're wanting to build up fitness by running - the worst thing you can do is to push yourself to do greater and greater distances, best to stick to a set route - then try to beat your best time. Increase the distance when you think you've gone as fast as you can.

chiark

I've just started cycling to work twice a week... It takes exactly the same time as driving

A certain part of my anatomy is rather tender, but apparently it'll toughen up . either way, I'm buying a new saddle on the weekend!

Choosing to eat less crap and more fruit/veg is another thing that I'm doing too.

To be honest, I think the biggest thing you need is an incentive to get fit. Mine is so that I can run around after my son - he's 4 weeks old tomorrow, so I've got some time, but I don't want to be unable to leg it around a park after him!

Cheers,
Nick.

ozzy

STI,

No I haven't even ordered it yet. I was ill for a few weeks and then gave my knee some grief whilst out on a run. I thought I was back to full fitness, but I've just returned from bagging some more munros and me knee is killing me again

I wanted to start the Creatine to see how it improved my performance and there isn't much point when I'm having to rest.

Hopefully I'll be fine by next week and then I can start it.

Stefan

STi wanna Subaru

iTrader: (1)

let us know how you get on when you try it. Get better soon.

Guy

NACRO

quote: "slow & steady running should be the core of anyones running routine."

I agree wholeheartedly- running will melt the weight off you. If you find it hard to run at first walk briskly. Then try to alternate 100M running with 100M walking. In no time at all you'll be pounding out the miles and enjoying it.

I also found having a little less of everything worked wonders for my fitness and physique. I'm fitter and more toned now than when I was 20 and that was decade ago!

Tim-Grove

I did the somewhat controversial Atkins diet for 12 weeks and lost 3 stone. After the 12 weeks I got near to my target weight so I came off it. I have now been off Atkins for 6 weeks now and swapped for a normal diet and just cut out all sugary drinks/foods and all fast/junk food and I have lost another stone!!. So to all those who said when you come off Atkins you will put all the weight back on I would just like to say WRONG!!!!!!.

Obviously dieting is no substitute for exercise.

gljam

Careful with the running, it is a high impact exercise and could cause possible damage to knees, hips, ankles etc. If you do go running then invest in the right trainers, don't go for the trendy nikes etc, but go for the specialist running shoes such as asics,saucony etc and try to find a specialist shop with people who run themselves, they will be able to sort you out with the best shoes for your running style. Possibly the best exercises you can do are cycling and swimming, both low impact and both work cardiovascular and anaerobic, burning fat and building muscle, plus think of the petrol you could saveAlso try doing something you enjoy with a few mates, it is suprising how quick an hour of hard activity goes by when you are having a laugh! Oh and if you are brave try circuit training......

Scooby96

CHIARK - look for an anti-impotence inducing seat. Too much time 'in the saddle' could cause the ol fella to stay south permanently!!!

supersarbs

Everyone who has posted with advise - thank you very much.

Answering some questions prevuously I am 26, weight wise I reckon I need to loose 2 1/2 stone and tone up the squishy bits!

Any way, so far this week I have gone for 2 runs approx 2 miles with the dog round a local country park - have taken it quite easy and had a couple of stops on my way round.

Also have had a night in doing pressups, sit ups, dumb bells etc - trying to do 15 /20 at time more often as opposed to half killing myself.

Have also taken to doing do press ups / sit ups while the PC boots up!

Couple of questions:

Are there amy excecises other than sit ups good for toning the stomach?

Is a rest day in between exercise beneficial?

ps - Diet wise I am trying to just cut down on what I eat - and try not to fall for the junk food (don't suppose they do a healthy lager do they?!).

Anyway - thank you all.

Peter

ozzy

Hi Peter,

There's loads of variations for your abs. Twists, crunches, squat thrusts, hanging leg raises, lying leg raises, you name it. Different exercises will target different parts of your stomach, so variation is best. I don't really lift weights (although I've started to add two days of weight lifting just to help increase strenght) so most of my fitness comes from running and circuit training. Probably the closest style of training is for boxing.

What you need to remember is doing sit-ups won't actually reduce any fat from your stomach. What it does is firm up the muscles, or increase the muscle size and definition. It's your diet and cardiovascular exercise that will reduce the fat and show the results of all your hard work.

Also, body fat can't be spot removed (unless you fancy liposuction). Blokes tend to carry weight around their stomachs so you could look nice and trim everywhere else, but still have a few extra inches on your waist

As for rest, this is a must. When you exercise, you're effectively damaging muscle tissue and other cells in your body. Your body needs recovery time to grow more tissue or repair any damage. It's this growth and repair process that actually makes you fitter. The exercise itself only stimulates this process, so you're effectively only improving whilst you rest. Depending on your exercise, have one day on and one day off. e.g.

Monday exercise,
Tuesday rest,
Wednesday exercise,
Thursday rest,
Friday exercise,
Saturday rest
Sunday rest

As you get stronger and fitter, take fewer rest days. It really depends on the type of exercise and stress you put your body under. Generally, at the beginning you need more rest days for stuff like running & weight lifting. Things like press-ups & situps I would do every day. Try 10 press-ups, then immediately 10 situps. Do this 3 times and only rest after you've done the situps. Try it every morning and the same small circuit again before you go to sleep. Just add a couple more reps every week or so.

Another thing to try is do one press-up each day. Start off with just one and keep adding a single press-up each day. You can do the same for sit-ups or even pull-ups. It won't be long before you can easily do 60 of them.

You can even do the same style of training with jogging. Jog for one minute, then add a minute each day (or every two days).

Of course, it doesn't go on like this for ever, but it's a good way of controlling your training for a couple of months until you've built up a good standard of fitness.

Running does put a lot of stress on your legs, so just be careful and make sure you warmup and stretch lightly, then do some deeper stretching after your jog. I know it's only two miles, but best get into the habit early.

I usually jog for 5 mins first and do some dynamic stretching (i.e. lift knees to chest, kick feet to bum, side steps, etc. whilst jogging along). Then I do some gentle, light stretches (calves, hamstrings, quads, hips, shoulders, back & chest) for another couple of minutes before I start any sort of jogging or running. Afterwards I'll jog around slowly for another 5-10mins, then do some deeper stretches (i.e. go as far as you can on the strecth and hold it for at least 20-30 secs). That usually takes another 10mins whilst I'm running the bath. Then it's a nice long soak to loosen the muscles.

Do a search on google for circuit training exercises and stretching techniques to give you some examples. It's better to see some pics than anyone trying to explain it.

Stefan

supersarbs

Stefan - thanks again.

Got all this printed out amd will keep as reference.

Have the bike in the back of the car ready for a whirl in Epping Forest in the morning!

cheers


Peter