Another fitness question - I need some serious advice...
22 September 2004, 03:36 PM
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Another fitness question - I need some serious advice...
I need to start excercising before my health starts to suffer more than it does now. 31 yrs old and not had any serious excercise since school sports matches at about 18 yrs of age 
Have had 12 years (several of which were very bad at uni) of heavy smoking, bad diet and sheer neglect of my health. Have had several warnings from the drs to sort it out and having just had another bout of really bad chest pains and tightening I thought its time to get some advice that I can take seriously.
Two things first, I can't afford to join a gym and secondly I can't run more than 100 yds without running out of energy and breath.
So cycling seems to be my best bet. However how much distance and how vigorously would I need to ride that distance say every other night to start making a difference? Oh and I know its about calorie intake vs calorie burning so thats my other area of advice I need - diet. Currently I probably take in an easy 3k calories in a day
I must have a fairly good metabnolism though due to the fact I am not as big (36" waist) as I would expect to be with the abuse I give my stomach. However I have a gut thats like a beer barrel and needs shrinking asap.
I have had a real problem (and still have) with being addicted to the hit from sugary food. IE if I went a whole day without any sugary food and had dinner and then sat down i'd be getting a massive craving for chocolate/biscuits/cakes purely for the sugar hit, not because i'm hungry What is the best way to break this craving/addiction and what can I use to substitute it with? The Atkins was a nightmare btw as it hit my sugar need so badly it made me ill by 2 and a half days into it. I have tried fruit such as apples and bananas at lunch time at work and although they have natural sugar I still miss the daily mars bar and crave one! 
I stopped smoking last October and although have had an occasional pack in that year its been no more than 7 packs (majority of which have been due to social events) in that whole year thats now approaching.
Basically what I am asking is for the health/excercise experts on here to help me draw up a realistic plan of cycling distance/time and a weeks worth of meals in what would make a healthy breakfast/lunch and dinner. Again the problem here is that I don't often get home until 8pm so cycling will be in the dark and I will also need to eat first when I get home.
I have already started the cutting out of biscuits/chocolate/cakes (although caved in last night ) but need to be far more strict. I know I need vegetables and meat and potatoes which I do have, but I eat late due to work hours and I know this is also not healthy.
What I have each day now
Breakfast = bowl of coco pops and all bran (don't intend to change this as need the coco pops to hide the all bran and I can't see the sugar level to be that high in a few coco pops!)
Lunch = 2 rounds of chicken and lettuce sandwiches in garanry wholemeal bread, an apple and a banana.
Dinner (between 7.30 and 10 depending on work) = Meat (anything thats in a heat in 20 mins pack from the supermarket)+peas/brocoli+new potatoes or a bowl of pasta followed by bowl of ice cream + then the cravings set in of an evening for all the bad things like biscuits while sitting watching telly!
Dinner needs sorting first!
I could bleat on about this for hours but for those of you who haven't stopped reading yet please give me some helpful/usefull advice on excercise and daily food intake.
Many TIA!
Have had 12 years (several of which were very bad at uni) of heavy smoking, bad diet and sheer neglect of my health. Have had several warnings from the drs to sort it out and having just had another bout of really bad chest pains and tightening I thought its time to get some advice that I can take seriously.Two things first, I can't afford to join a gym and secondly I can't run more than 100 yds without running out of energy and breath.
So cycling seems to be my best bet. However how much distance and how vigorously would I need to ride that distance say every other night to start making a difference? Oh and I know its about calorie intake vs calorie burning so thats my other area of advice I need - diet. Currently I probably take in an easy 3k calories in a day
I must have a fairly good metabnolism though due to the fact I am not as big (36" waist) as I would expect to be with the abuse I give my stomach. However I have a gut thats like a beer barrel and needs shrinking asap.I have had a real problem (and still have) with being addicted to the hit from sugary food. IE if I went a whole day without any sugary food and had dinner and then sat down i'd be getting a massive craving for chocolate/biscuits/cakes purely for the sugar hit, not because i'm hungry
What is the best way to break this craving/addiction and what can I use to substitute it with? The Atkins was a nightmare btw as it hit my sugar need so badly it made me ill by 2 and a half days into it. I have tried fruit such as apples and bananas at lunch time at work and although they have natural sugar I still miss the daily mars bar and crave one! I stopped smoking last October and although have had an occasional pack in that year its been no more than 7 packs (majority of which have been due to social events) in that whole year thats now approaching.
Basically what I am asking is for the health/excercise experts on here to help me draw up a realistic plan of cycling distance/time and a weeks worth of meals in what would make a healthy breakfast/lunch and dinner. Again the problem here is that I don't often get home until 8pm so cycling will be in the dark and I will also need to eat first when I get home.
I have already started the cutting out of biscuits/chocolate/cakes (although caved in last night
) but need to be far more strict. I know I need vegetables and meat and potatoes which I do have, but I eat late due to work hours and I know this is also not healthy.What I have each day now
Breakfast = bowl of coco pops and all bran (don't intend to change this as need the coco pops to hide the all bran and I can't see the sugar level to be that high in a few coco pops!)
Lunch = 2 rounds of chicken and lettuce sandwiches in garanry wholemeal bread, an apple and a banana.
Dinner (between 7.30 and 10 depending on work) = Meat (anything thats in a heat in 20 mins pack from the supermarket)+peas/brocoli+new potatoes or a bowl of pasta followed by bowl of ice cream + then the cravings set in of an evening for all the bad things like biscuits while sitting watching telly!
Dinner needs sorting first!
I could bleat on about this for hours but for those of you who haven't stopped reading yet please give me some helpful/usefull advice on excercise and daily food intake.
Many TIA!
)and stop eating cr@p
22 September 2004, 03:51 PM
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Similar position myself although Im only 24 with a 34inch waist... Ive cut out bags of crisps and biscuits etc.... eating alot more healthier i.e fruit etc but doesnt mean I wont have a pizza or chinese once a week 
not too bothered what goes in aslong as I thinkIm doing enough to burn it off so I go to football on sunday mornings and that doesnt half help atm. cycling to work twice a week and wouldnt mind upping it only downside where I am I cant go out for lunch without the car so 2 or 3 times is enough plus it means I'll pack a decent lunch for myself. also going for a run, the 100 yd thing I was the same about 4 months ago, so what u did 100yds, it took u what 1 minute at the most, so what do u do next, go out next day and do 200 yds within a week you'll be doing 3 miles no worries only thing with running is controlling your breathing, drink water, but your ankles will still hurt. cycling helps me much better..
Good luck, its stopped my belly growing atm and Im at a steady weight which Im happy with as long as I dont get fatter, misses even commented yesterday she thought I was losing the belly but the scales say otherwise
not too bothered what goes in aslong as I thinkIm doing enough to burn it off so I go to football on sunday mornings and that doesnt half help atm. cycling to work twice a week and wouldnt mind upping it only downside where I am I cant go out for lunch without the car so 2 or 3 times is enough plus it means I'll pack a decent lunch for myself. also going for a run, the 100 yd thing I was the same about 4 months ago, so what u did 100yds, it took u what 1 minute at the most, so what do u do next, go out next day and do 200 yds within a week you'll be doing 3 miles no worries only thing with running is controlling your breathing, drink water, but your ankles will still hurt. cycling helps me much better..Good luck, its stopped my belly growing atm and Im at a steady weight which Im happy with as long as I dont get fatter, misses even commented yesterday she thought I was losing the belly but the scales say otherwise
22 September 2004, 03:54 PM
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meant to add cycling is 3.5miles each way for me with a big **** off hill at the end of each journey so does me some good, suppose its pointless if your only going 1 mile
22 September 2004, 04:08 PM
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If you do a job that involves sitting down all day then it would certainly benefit you doing some walking/running/cycling etc.
My job is office based but I work at a large company and some days do a lot of running around up/down stairs etc. I try to go to the gym about 3-4 times a week for 1-1.5hr sessions. I only do weights here as I like to think that the CV part is done at work!
It varys, some weeks I go once, others I go 4 times. Also your diet is important. I used to eat sh1te most days. In the last yr I have cut out chocolate, cakes etc. Rarely eat this kind of stuff now. I still eat cobs at lunch for work - usually filled with tuna or coleslaw.
Best thing to do about junk food is to not have it in the house in the first place. When I moved away from my parents I left that behind! I still eat the odd curry/pizza though I've recently turned to fruit. Never touched it for years but I now have a banana/apple most days.
I'm 32 btw
Nick
PS my diet is far from perfect but is a step in the right direction as far as you're concerned!
PPS Getting your end away is a good way of exercising - only if you last longer than 2 mins though
My job is office based but I work at a large company and some days do a lot of running around up/down stairs etc. I try to go to the gym about 3-4 times a week for 1-1.5hr sessions. I only do weights here as I like to think that the CV part is done at work!
It varys, some weeks I go once, others I go 4 times. Also your diet is important. I used to eat sh1te most days. In the last yr I have cut out chocolate, cakes etc. Rarely eat this kind of stuff now. I still eat cobs at lunch for work - usually filled with tuna or coleslaw.
Best thing to do about junk food is to not have it in the house in the first place. When I moved away from my parents I left that behind! I still eat the odd curry/pizza though
I've recently turned to fruit. Never touched it for years but I now have a banana/apple most days.I'm 32 btw
Nick
PS my diet is far from perfect but is a step in the right direction as far as you're concerned!
PPS Getting your end away is a good way of exercising - only if you last longer than 2 mins though
Last edited by skoobidude; 22 September 2004 at 04:13 PM.
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22 September 2004, 04:22 PM
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lol... aye its funny though you'd think Im skinny but in actual fact just cause its a 34inch waist I dont have carry a belly. seariously, even got stretch marks to prove it...lol
22 September 2004, 04:29 PM
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Originally Posted by davegtt
what u did 100yds, it took u what 1 minute at the most, so what do u do next, go out next day and do 200 yds within a week you'll be doing 3 miles no worries
only thing with running is controlling your breathing, drink water, but your ankles will still hurt.
only thing with running is controlling your breathing, drink water, but your ankles will still hurt.
I think dave's advice is sound overall, but the details need a little polishing...
22 September 2004, 04:32 PM
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OK so will the running be more beneficial than cycling? And if so why and in what way? I have a mountain bike that I want to use as I will enjoy the cycling more than running but if I can burn off calories faster by running then I will have to try that, plus its safer running on pavements than cycling on the road in the dark.
22 September 2004, 04:36 PM
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I find running alot more tiring than cycling, alot of flat surfaces u roll half the way rather than cycle and use your legs, running is more beneficial IMO unless ur gonna tackle hills etc on the bike....
Brendan, glad you think my advice is good enough, what needed polishing though? not sure myself
Brendan, glad you think my advice is good enough, what needed polishing though? not sure myself
22 September 2004, 04:37 PM
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Seriously, I'd suggest you might want to suggest an hour's walk each night for the first week. Find a nice scenic route, whether window shopping along the High Street or admiring the millionaires' houses in the suburbs, and perhaps borrow a neighbour's dog. Go after dinner if you can to let the meal settle before going to bed. Once you're sure your legs and chest can handle that, maybe then set them to cycle, or run for five or ten minutes. I don't know if I'm being overcautious, but chest pains at 31 sound dodgy, and I suspect logiclee will be along soon to back me up.
22 September 2004, 04:40 PM
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Ahhh OK, I follow that and I suppose thats good advice if your getting pains starting with walking etc rather than pushing the running thing. could also try swimming, Ive heard its a superb way of burning calories etc, although I always found myself to be starving after a good swim
22 September 2004, 04:41 PM
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Skipping. You'll burn as many calories as almost any other activity. Boxers have known this for years. Forget the looking poncy barrier - give it a go.
As for the sugar addiction, sorry, but willpower has to be the way. Or maybe something oddball like hypnosis?
As for the sugar addiction, sorry, but willpower has to be the way. Or maybe something oddball like hypnosis?
22 September 2004, 04:42 PM
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Swimming.
Good aerobic exercise with no stress on overloaded joints.
Swimming is all about being smooth in the water not just thrashing about so count the number of strokes per length and the number of lengths you swim and try to reduce the first number and increase the second number.
And when you've got that sorted get yourself out for a run!
R
Good aerobic exercise with no stress on overloaded joints.
Swimming is all about being smooth in the water not just thrashing about so count the number of strokes per length and the number of lengths you swim and try to reduce the first number and increase the second number.
And when you've got that sorted get yourself out for a run!
R
22 September 2004, 04:47 PM
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Bob
I found that a 40 minute to 1 hour hard walk each night (after your little binge ) will do you the power of good. I used to walk the dog like this a while ago (she's too old now). You will lose weight and feel fitter. I found that once i got to a point, i was practically jogging for the 40 minutes.
Its a lot less impact on those un-tuned joints you have
The key is to keep it up. Sadly now the dog is way too old to walk even 100yds, i've piled it all back on again and left back at square one
I found that a 40 minute to 1 hour hard walk each night (after your little binge
) will do you the power of good. I used to walk the dog like this a while ago (she's too old now). You will lose weight and feel fitter. I found that once i got to a point, i was practically jogging for the 40 minutes.Its a lot less impact on those un-tuned joints you have
The key is to keep it up. Sadly now the dog is way too old to walk even 100yds, i've piled it all back on again and left back at square one
22 September 2004, 04:49 PM
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Dave, we cross-posted; I was just puzzled at how you went from 200 yds to 3 miles within one week, and I couldn't understand the juxtaposition of controlling breathing, drinking water and ankles hurting!
Swimming's great but not after a meal that was eaten at 8pm surely?
I go through "fitness" bouts every now and then, and wake up, roll out of bed, and do 20 press ups and sit-ups (leg-lifts) before getting in the shower. Then 30 next week, then 40, then 50. Then I give up for a few months and go back to 20 again. Compared to some on here it's laughable, but it's gotta be better than nothing.
Swimming's great but not after a meal that was eaten at 8pm surely?
I go through "fitness" bouts every now and then, and wake up, roll out of bed, and do 20 press ups and sit-ups (leg-lifts) before getting in the shower. Then 30 next week, then 40, then 50. Then I give up for a few months and go back to 20 again
. Compared to some on here it's laughable, but it's gotta be better than nothing.
22 September 2004, 04:54 PM
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Two things first, I can't afford to join a gym and secondly I can't run more than 100 yds without running out of energy and breath.
Do you live in a city or are you lucky enough to have some decent countryside around?
Get your doc to give you a quick checkover before you start busting a gut. You may only be 31, but if you've not tested your heart in 12 years I'd be careful.
They'll probably just check your pulse and blood pressure are OK and be aware of your family medical history which may affect your exercise.
I'd recommend doing some circuit training (press-ups, sit-ups, pull-ups, etc..) to build some basic strength and give you some general conditioning. You can start doing small circuits in the morning (say 10 press-ups, 10-sit-ups, a pull-up, whatever) and do the same last thing at night. Even if you can only manage one full press-up don't worry. Everyone has to start somewhere and all that matters is that you progress. Add a press-up every week (or sooner if you can manage) and also try adding another set to the circuit. Do something like that day-in, day-out for a few months and you'll soon be doing hundreds of the things.
Someone once said that you could do a press-up one day and simply add one press-up ever day or two. After a month you'd be up to 30, two months 60, and so on.
You can even vary them by moving your hands wider or closer together. The list of circuits is endless and you don't need any gym memberships or fancy, expensive equipment. This form of fitness training has worked for the Military for at least two hundred years - simply because it's effective.
Supplement this with a good running programme and you're sorted. Running does stress your lower body, so it pays to get some things right first.
1. Get yourself a good pair of running shoes. Go to a pucka running shop and not JJB Sports. They'll look at your running style and give you some advice on appropraite shoes. They may not be 100% first time, but you'll never know that until you start running.
2. Don't run on hard surfaces - no concrete or tarmac. You want nice fluffy grass, dirt trails. The best thing to get you fit would be cross country. Start running across fields and you'll soon be coughing up all that cr@p in your lungs
My Ankles don't hurt even after 20-miles of running. What does hurt is my leg muscles. If you have sore ankles, knees or hips then either you don't warm up properly, run with inappropriate footwear, don't have the correct posture when running (this could be biomechanical) or batter the pavements.
Stefan
22 September 2004, 04:59 PM
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Chees Tel, a skipping rope will be a lot cheaper than a swimming pool membership! Is skipping seriously as beneficial as running and cycling?
The other thing is I used to walk 20 miles a week to the station and back when I was getting the train to work. Then I started using my motorbike and do no walking, and guess what - the pounds piled on so that 20 miles a week was not losing me weight but was certainly burning a lot off that I was eating. Thing is I can't go back to that as have moved house and can't get the train to work and haven't found the same time to do the 20 miles a week walking and need to lose weight not just maintain it so the walking isn't strong enough.
The other thing is I used to walk 20 miles a week to the station and back when I was getting the train to work. Then I started using my motorbike and do no walking, and guess what - the pounds piled on so that 20 miles a week was not losing me weight but was certainly burning a lot off that I was eating. Thing is I can't go back to that as have moved house and can't get the train to work and haven't found the same time to do the 20 miles a week walking and need to lose weight not just maintain it so the walking isn't strong enough.
22 September 2004, 05:00 PM
#21
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BTW, you'd be surprised just how much sugar is in coco pops.
Look at the packet and see how much of the carbohydrates are made of sugar. That's for 100g, so you'd need to check just how much you put in your own serving by weighing it. Don't need to be sad and weigh everything, but you could do it for an average day as it'll give you a arough indication on how much calories you eat and what percentage is cr@p like sugar.
Stefan
Look at the packet and see how much of the carbohydrates are made of sugar. That's for 100g, so you'd need to check just how much you put in your own serving by weighing it. Don't need to be sad and weigh everything, but you could do it for an average day as it'll give you a arough indication on how much calories you eat and what percentage is cr@p like sugar.
Stefan
22 September 2004, 05:02 PM
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Chees Tel, a skipping rope will be a lot cheaper than a swimming pool membership! Is skipping seriously as beneficial as running and cycling?
Stefan
22 September 2004, 05:04 PM
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Yep, skipping is the bees knees. And you don't need anything other than a decent skipping rope and a bit of space outside the back door. I guarantee you - the first time you do it you'll be exhausted, even after two or three bursts of two minutes or so. Don't let this put you off - get out there the following day; you'll soon see improvements.
22 September 2004, 05:07 PM
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Thanks Ozzy
Re the running though, I live on the edge of a large town, to my right I have the town centre and all pavements and roads nicely lit etc and to my left I have the country lanes. However with winter approaching I don't fancy running on unlit country lanes or fields after 8pm plus i'm scared of the dark I will be printing this out for the excecise suggestions as some very helpful ones already - what about diet though? I know I need to be taking less calories than I am burning but what should be the calorie limit for a day and what food is not good to eat when I get home at 8pm?
I like fish and chicken but unfortunately more the breadcrumbed variety compared to the non coated stuff! Also lots of potatoes, take it this all needs to change? Also are raw vegetables better than boiled veggies?
Re the running though, I live on the edge of a large town, to my right I have the town centre and all pavements and roads nicely lit etc and to my left I have the country lanes. However with winter approaching I don't fancy running on unlit country lanes or fields after 8pm plus i'm scared of the dark
I will be printing this out for the excecise suggestions as some very helpful ones already - what about diet though? I know I need to be taking less calories than I am burning but what should be the calorie limit for a day and what food is not good to eat when I get home at 8pm?I like fish and chicken but unfortunately more the breadcrumbed variety compared to the non coated stuff! Also lots of potatoes, take it this all needs to change? Also are raw vegetables better than boiled veggies?
22 September 2004, 05:09 PM
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Originally Posted by ozzy
Try it for 20mins and you'll see.
My son's started, he could barely manage 2 minutes for the first few days! I think he's up to 10 now.Bob, skipping and running are brutally effective, a class above cycling and swimming.
22 September 2004, 05:13 PM
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Decent fitness shops should sell them - boxing shops definitely will. You don't want something with wooden "lollipop" handles from Toys-R-Us..!!
22 September 2004, 05:18 PM
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OK, trip to the drs is the first step I think. Had all sorts of tests for the chest pain and they always put it down to severe stress (due to bad events in the past) but will get checked out again. Then some gentle skipping/circuit training with press ups etc and see what happens
22 September 2004, 05:37 PM
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If you're suffering with chest pains, and haven't excercised for many years, for god's sake get a checkup before you do anything.
Running is often recommended on here - fine if you're into it, your body can take it and you enjoy it, but the risk of injury is higher than something like cycling.
Most important on any fitness program is doing things that you enjoy, and therefore are more likely to stick at when it's dark, cold, wet, windy or all 4.
If, as you say, you enjoy mtb'ing then get out and ride. There is no reason on this earth why running will get you fitter than cycling. If you can commute to work then this is a good base to start with, then start throwing in a longer ride or 2 midweek and at weekends. Don't attack every ride like you're in the TdF - there's no point, you'll get good gains from going at a good brisk pace (perhaps with a few short 'sprint' intervals thrown in) and again you're more likely to stick at it. Over a period of months you'll be able to easily up the miles/time in the saddle.
Take it steady and look at it this way - you've taken many years to get so unfit, it isn't going change overnight.
Running is often recommended on here - fine if you're into it, your body can take it and you enjoy it, but the risk of injury is higher than something like cycling.
Most important on any fitness program is doing things that you enjoy, and therefore are more likely to stick at when it's dark, cold, wet, windy or all 4.
If, as you say, you enjoy mtb'ing then get out and ride. There is no reason on this earth why running will get you fitter than cycling. If you can commute to work then this is a good base to start with, then start throwing in a longer ride or 2 midweek and at weekends. Don't attack every ride like you're in the TdF - there's no point, you'll get good gains from going at a good brisk pace (perhaps with a few short 'sprint' intervals thrown in) and again you're more likely to stick at it. Over a period of months you'll be able to easily up the miles/time in the saddle.
Take it steady and look at it this way - you've taken many years to get so unfit, it isn't going change overnight.