MarkTheBoy Posted June 20, 2007 Share Posted June 20, 2007 Evening all, Hurtling towards my thirtys and have noticed that my body isn't what it used to be so i've decided to make an effort to try and get into shape for the summer. Im 5'11'', twenty seven yrs old and about 13 stone ish, I work office hours but often get home late and tired so suffer from lack of motivation. I used to be a fitter for a sign company so was nice and active but got promoted into the office two years ago and have lost the nice toned stomach of my youth and am now working on a bit of a gut. Im not fat but the old metabolism isnt what it used to be, I dont really watch what I eat but am more aware that its not getting burnt off like it did so havent been eating quite as many Macca's and KFC's as I used to enjoy Im basically after some sensible advice, I want to lose some weight and tone up. Im not after getting 'big' but wouldn't mind bigger arms and a flatter stomach. Dont really have a gym buddy either which is why ive not joined up anywhere yet, i'd like to do as much as poss at home. Ive got a set of dumb bells but dont know how best to use them. Anyone got any suggestions? Quote Link to comment Share on other sites More sharing options...
SUPRALOOPY Posted June 20, 2007 Share Posted June 20, 2007 Drink lots and eat kebabs..Or goto the gym 3 times a week like i have too Quote Link to comment Share on other sites More sharing options...
grahamc Posted June 20, 2007 Share Posted June 20, 2007 http://www.bodyforlife.com do a search, its been asked a couple of times, but generally speaking, watch what you eat, bread, sweets, chips, chocolates, etc. drink lots of water... Up your protein. Gym 3 - 5 times a week... Quote Link to comment Share on other sites More sharing options...
MarkTheBoy Posted June 20, 2007 Author Share Posted June 20, 2007 http://www.bodyforlife.com do a search, its been asked a couple of times, but generally speaking, watch what you eat, bread, sweets, chips, chocolates, etc. drink lots of water... Up your protein. Gym 3 - 5 times a week... Good link mate! Im not usually dragged in by yankee doodle "I did it, you can too, good job" kinda stuff but thats a good site with lots of info on there... Might give it a go Quote Link to comment Share on other sites More sharing options...
Geo Posted June 20, 2007 Share Posted June 20, 2007 If you want to tone up and lose the Fat, then its all about the Diet dude. You need to cut out all junk food, and booze.This will have a major impact on your Body. If you look at my Sig, it took me 16wks to get down 12/8, from 16st. As your a guy, then most of the weight will be round your belly, this is hard to shift but not impossible. Just hit the gym 3-4 times a week, doing no more than 30mins of light high rep weights, then do 30-40mins of cardio at a good pace to get your heart rate high, i shoot for about 130bpm-160bpm if im dieting for a comp. But the most important thing is watch your diet, try and eat clean food. Rice, tatties, chicken, turkey, Veg. NO JUNK FOOD! Drink loads of water 6ltrs + a day, you will pee alot, but it will flush all the stuff out you. And be patient, it does take time. But you will see results. Good luck Any questions just ask. Edit: Bugger forgot to say, get some good quality protein in you. Try here http://www.bulkpowders.co.uk Geo. Quote Link to comment Share on other sites More sharing options...
markymark Posted June 20, 2007 Share Posted June 20, 2007 Bit spooky mate - just turned round & said to Ruth before reading your post that I need to do something about the rubber band that seems to be forming around my waist. Difference with me mate is that I have already passed the 30 hit mark - it does seem that it is much harder to shift the few extra pounds these days. I'm going to start trying to train a bit at home to see if that helps - I've always watched my what I eat, but can def agree with the bread, junk food side of things. Also I noticed a big change in the past when I swopped coke for diet coke. I'll be watching this thread for some useful advice too Quote Link to comment Share on other sites More sharing options...
Eve Posted June 20, 2007 Share Posted June 20, 2007 Replace lunch with a protein bar and try the gym. Persevere for a few months and you will see results. You gotta keep at it though. I've lost two stone since Christmas by cutting out all rubbish in diet and making sure I am in the gym 3 times a week for a hard cardio session. I got a heart rate monitor thing which helps keep me motivated cos it stores lots of interesting facts about your workout and you set up in competition with yourself. Good luck! Quote Link to comment Share on other sites More sharing options...
bromy Posted June 20, 2007 Share Posted June 20, 2007 If you say you get home late in the evening, eating a late dinner wont do you any favours either. Quote Link to comment Share on other sites More sharing options...
Geo Posted June 20, 2007 Share Posted June 20, 2007 Replace lunch with a protein bar and try the gym. Persevere for a few months and you will see results. You gotta keep at it though. I've lost two stone since Christmas by cutting out all rubbish in diet and making sure I am in the gym 3 times a week for a hard cardio session. I got a heart rate monitor thing which helps keep me motivated cos it stores lots of interesting facts about your workout and you set up in competition with yourself. Good luck! Have to disagree here Eve on replacing Lunch with a protien bar. You wana have a small lunch, chicken, salad, baked tattie, and some Water. Dont replace real food with Bars. REAL CLEAN FOOD IS SO MUCH BETTER. Geo.. Quote Link to comment Share on other sites More sharing options...
Geo Posted June 20, 2007 Share Posted June 20, 2007 If you say you get home late in the evening, eating a late dinner wont do you any favours either. I try and eat some toast with cottage cheese before bed, as its a slow digesting protein. This will be released into your body when your sleeping. Geo Quote Link to comment Share on other sites More sharing options...
grahamc Posted June 20, 2007 Share Posted June 20, 2007 Have to disagree here Eve on replacing Lunch with a protien bar. You wana have a small lunch, chicken, salad, baked tattie, and some Water. Dont replace real food with Bars. REAL CLEAN FOOD IS SO MUCH BETTER. Geo.. Have to agree with this. Lunch is important... Take your protein between meals, between breakfast and lunch, and lunch and dinner. My diet used to be (when I was training, too fat and lazy now): 8am 2 eggs (scrambled) protein 1:30pm chicken/turkey with veggies or salad also switch this for pasta and mince protein 6:30pm lean steak/chicken/turkey/fish with veggies or salad maybe potato, etc protein Good luck!! alcohol is one of the biggest problems... WATER, drink loads of it. Quote Link to comment Share on other sites More sharing options...
dangerous brain Posted June 20, 2007 Share Posted June 20, 2007 You can get short term gains by cutting out the gluten in your diet. I was in the same boat as you when I hit 27. My way around the situation was to stick my trainers on and go for a plod straight after walking in the door for about 20-25 minutes. I started eating muesli (i hate that shit) for breakfast, a salad based non gluten lunch, and a decent evening meal with as little added crappyness like colourings preservatives and fat as day to day shopping allows. Cut down on the booze in the week and you will see a dramatic difference in yourself. Your energy levels will go up, you'll feel alot better in yourself and you will lose weight. And yep drink way more water than you find physically comfortable. Quote Link to comment Share on other sites More sharing options...
chilly Posted June 20, 2007 Share Posted June 20, 2007 IMO - Mst peeps who start doing exercise, start with too much too soon!! You first port should be the gym... Go 3 times a week, but build up slowly. Do a circuit around the weights machines. Most newcomers go at it like Arnie and hen wonder why they are stiff for a week after. Do a bit of walking on the machine, bit of rowing, cycling etc, just trying different machines out. Keep this going for a month gradually increasing both weights and CV each week. After a couple of months when you can actually see results, thats when it feels good. Just keep progressing. As for your diet...cut out snacks you dont need, chocolate, cips etc and dont eat anything after 8 pm!! Once you get into a good routine you can then get more serious. Enjoy Quote Link to comment Share on other sites More sharing options...
MarkTheBoy Posted June 20, 2007 Author Share Posted June 20, 2007 Thanks guys, loads of great tips and info there. Gonna definitely focus on eating properly now, I suppose its obvious, but I hadn't really clicked that this was the most important thing... everything else follows after that. I guess your not gonna run a 10 second 1/4 mile running on tesco unleaded are you? So next question... How do you keep all the pasta and chicken interesting? And all that water... What about sodium levels though? I heard a long time ago that if you drink too much water it can have a negative effect on your body Quote Link to comment Share on other sites More sharing options...
dangerous brain Posted June 20, 2007 Share Posted June 20, 2007 Well for starters don't eat the pasta mate lol. Gluten products are a git for putting on weight. Take your glutens in the morning when you have the whole day to digest them ie a good fruity muesli. Like just said the biggest reason why people fall at the first excercise hurdle is too much too fast, so when I say go for a plod, do exactly that. For me I wouldn't go to a gym, they are too intimidating for a starter upper unless someone is holding your hand. To get going there really isn't an excercise like a soft jog to compete on a financial or emotional level. Quote Link to comment Share on other sites More sharing options...
Sharpie Posted June 20, 2007 Share Posted June 20, 2007 Good thread, I went out for my first run last week after sitting on my arse for the last 2.5yrs.....well, 50-60% of the time I was running It's a start Quote Link to comment Share on other sites More sharing options...
juanchan Posted June 20, 2007 Share Posted June 20, 2007 I work office hours but often get home late and tired so suffer from lack of motivation. I found that to be a double edged sword last year. No motivation, so I didn't go to the gym. After a month of forcing myself to go to the gym, I actually felt more awake at the end of the day and more in the mood for working out. Quote Link to comment Share on other sites More sharing options...
dangerous brain Posted June 20, 2007 Share Posted June 20, 2007 Good thread, I went out for my first run last week after sitting on my arse for the last 2.5yrs.....well, 50-60% of the time I was running It's a start Yeah but that is exactly what you need to get you started. If you hit the gym with an hour of every machine all you'll do is ache like shit all week and be loath to go back. Yeah I can see the whole you've paid a huge membership fee so you are forced to keep going thing. I found that to be a double edged sword last year. No motivation, so I didn't go to the gym. After a month of forcing myself to go to the gym, I actually felt more awake at the end of the day and more in the mood for working out. I didnt take that long to start feeling better in myself. A week or so and I started to feel the adrenaline affect. Quote Link to comment Share on other sites More sharing options...
juanchan Posted June 20, 2007 Share Posted June 20, 2007 I didnt take that long to start feeling better in myself. A week or so and I started to feel the adrenaline affect. I think the 2+ years of very little exercise before hand had something to do with the effects taking a while to kick in Quote Link to comment Share on other sites More sharing options...
grahamc Posted June 20, 2007 Share Posted June 20, 2007 Thanks guys, loads of great tips and info there. Gonna definitely focus on eating properly now, I suppose its obvious, but I hadn't really clicked that this was the most important thing... everything else follows after that. I guess your not gonna run a 10 second 1/4 mile running on tesco unleaded are you? So next question... How do you keep all the pasta and chicken interesting? And all that water... What about sodium levels though? I heard a long time ago that if you drink too much water it can have a negative effect on your body interesting?? food = nutrition, its not meant to taste good Well for starters don't eat the pasta mate lol. Gluten products are a git for putting on weight. Take your glutens in the morning when you have the whole day to digest them ie a good fruity muesli. Like just said the biggest reason why people fall at the first excercise hurdle is too much too fast, so when I say go for a plod, do exactly that. For me I wouldn't go to a gym, they are too intimidating for a starter upper unless someone is holding your hand. To get going there really isn't an excercise like a soft jog to compete on a financial or emotional level. pasta is a decent source of carbs (as are potatoes), your body cannot function without them, but I dont eat them in the evening, lunch time only... oh yeah and some fruits during the day... dont eat too much fruit, lots of sugars. Fruit juices are especially high in sugar... Quote Link to comment Share on other sites More sharing options...
JamieP Posted June 20, 2007 Share Posted June 20, 2007 Good read, im trying to get fit again, im 6ft 5" and was 19 stone 2 months ago, im down to 17 stone dead now and losing weight every week just by not eating any crap and sticking to regular meals, need to get into some excersise now, thinking taking up boxing. Quote Link to comment Share on other sites More sharing options...
Darren Posted June 20, 2007 Share Posted June 20, 2007 Edit: Bugger forgot to say, get some good quality protein in you. Try here http://www.bulkpowders.co.uk Geo. May as well ask this here as its a 'getting in shape' thread Is all the 'bulkpowders' good stuff? Do you go for the basic whey concenrate? I normally use maximuscle stuff.. Promax i think. When would you use the amino acids? Quote Link to comment Share on other sites More sharing options...
grahamc Posted June 20, 2007 Share Posted June 20, 2007 Good read, im trying to get fit again, im 6ft 5" and was 19 stone 2 months ago, im down to 17 stone dead now and losing weight every week just by not eating any crap and sticking to regular meals, need to get into some excersise now, thinking taking up boxing. like your chips and tomato sauce for breakfast at turbofit Quote Link to comment Share on other sites More sharing options...
Chris Wilson Posted June 21, 2007 Share Posted June 21, 2007 Come and help me do some fencing this weekend, if you last through to Sunday night I'll be impressed I am NOT fit, I am overweight, but I am a lot LESS overweight through tackling lousy jobs like that Quote Link to comment Share on other sites More sharing options...
Geo Posted June 21, 2007 Share Posted June 21, 2007 May as well ask this here as its a 'getting in shape' thread Is all the 'bulkpowders' good stuff? Do you go for the basic whey concenrate? I normally use maximuscle stuff.. Promax i think. When would you use the amino acids? Yea its all good stuff mate, im ordering stuff next week when i get paid. I use amino's everyday, 2 pills with every meal. But thats just me. At the moment im using CNP stuff, which is good. But i'll be switching over to the other stuff. I use Isolate for fast acting protein, as soon as i wake up i have 2 scoops with water. Then straight after gym i have the same. And at night i have 2 scoops concentrate, as its slow acting so releases into the body slowly over the 8 hrs your sleeping. Geo. Quote Link to comment Share on other sites More sharing options...
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