Sheaf Saint Posted 9 June, 2011 Share Posted 9 June, 2011 Right, I've reached the ripe old age of 36 and I have decided it is time to get properly fit for the first time in my life. I'm no slob, but I have always been a bit chunky and have never really been what you could describe as slim. Now I've had enough and I have set myself the goal of riding the Trans-Pennine Trail coast-to-coast route on my bike - either this autumn or next spring. I've been going to a local gym for a couple of months now, and obviously I have been spending a lot of that time on the bikes, as well as doing some weights and using the rowing machines as well. The thing is, although I do notice a slight improvement in my overall fitness levels and I can go longer at a higher level on the machines than I could when I first started, I just can't seem to get rid of this band of belly-fat around my waist. I'm not vain by any means and I really don't care how big or small I look, but I recognise that I can never be truly fit as long as I am carrying round this excess weight. My diet is pretty good and I am always conscious of how much fat and cholesterol I am intaking, I just can't get rid of it. I'm assuming that a fair few of you will be regular gym-goers or fitness fanatics (the very existence of this forum is dependent on a sporting club after all) so my question to all of you is: What exercise regimes do you maintain to keep your weight down and your fitness levels up, and what machines at the gym do you recommend I use to 'beat the belly'? Link to comment Share on other sites More sharing options...
Turkish Posted 9 June, 2011 Share Posted 9 June, 2011 (edited) a low carb high protein diet, cut out bread, pasta, potatoes and especially alcohol and fried food. Interval training is good for burning calories, anything that gets your heart rate going up and down. Circuit training is good and when you're doing weights do 3 sets of 12-15 reps per excercise. A mate of mine lost nearly 2 stone in 3 months from doing spinning classes 3 times a week and watching what he ate and drank. Dont go mad, over train and expect it all to come off straight away though, too many people throw themselves into it and when they dont get results straight away give up or binge which makes training hard pointless. To keep it off has to be a lifestyle chance though, you can have the treats now and again but you've got to maintain a healthy balanced diet and a rigourous excercise regime. So much of it is down to diet though, think of your body like a car, put sh*t fuel into it it'll run like sh*t, put quality fuel in it it'll run a lot better. Edited 9 June, 2011 by Turkish Link to comment Share on other sites More sharing options...
Thedelldays Posted 9 June, 2011 Share Posted 9 June, 2011 sit ups..sit ups and sit ups....not just normal situps but cruches etc etc that, a good diet, more cardio and drink water..... are there classes you can do at your gym? boxercise, spinning, circuits..? they work you hard... tried road running..? Link to comment Share on other sites More sharing options...
Baj Posted 9 June, 2011 Share Posted 9 June, 2011 Just run, every other day, at least 2 * 5k and 1 * 10k a week, youll lose it all within 2 months. Link to comment Share on other sites More sharing options...
Crab Lungs Posted 9 June, 2011 Share Posted 9 June, 2011 tried road running..? Sorry, I just feel inclined to add "meep meep" to the end of that suggestion Link to comment Share on other sites More sharing options...
dune Posted 9 June, 2011 Share Posted 9 June, 2011 Link to comment Share on other sites More sharing options...
Sheaf Saint Posted 9 June, 2011 Author Share Posted 9 June, 2011 I eat very little bread, and only a small amount of pasta and potatoes really. Like I said, I'm pretty conscious about my diet although I am aware that I could reduce my alcohol intake a bit. I'm not a binge drinker but I will usually have a little bit to drink 2 or 3 nights a week. There are some classes available at my gym, like spinning and aerobics, but I've watched them a bit and I'm not confident that I am yet at a level where I could keep up. Don't do running. I've never been able to run any more than about 100 yards without feeling like my lungs are collapsing. Link to comment Share on other sites More sharing options...
Thedelldays Posted 9 June, 2011 Share Posted 9 June, 2011 Don't do running. I've never been able to run any more than about 100 yards without feeling like my lungs are collapsing. i would suggest you start on the running machines...build yourself up to where you can run say 20 mins..at a comfortable pace without stopping..say level 10..? once then maybe do sprints on the runner for 1 min then walk for 1 min..then sprints etc tec Link to comment Share on other sites More sharing options...
dune Posted 9 June, 2011 Share Posted 9 June, 2011 There are some classes available at my gym, like spinning. Is this like a whirling dervish exercise? Link to comment Share on other sites More sharing options...
Turkish Posted 9 June, 2011 Share Posted 9 June, 2011 I eat very little bread, and only a small amount of pasta and potatoes really. Like I said, I'm pretty conscious about my diet although I am aware that I could reduce my alcohol intake a bit. I'm not a binge drinker but I will usually have a little bit to drink 2 or 3 nights a week. There are some classes available at my gym, like spinning and aerobics, but I've watched them a bit and I'm not confident that I am yet at a level where I could keep up. Don't do running. I've never been able to run any more than about 100 yards without feeling like my lungs are collapsing. The good thing about spinning is you can make it as hard or as easy as you want depending on what resistance you set the bike to. The instructor will advise you but it's down to how you feel and what you can cope with. It's good for calorie burning as you do all sorts of things, sprints, intervals, slow pace, hill climbs etc. I find road running incredibly boring but some people love it. Link to comment Share on other sites More sharing options...
sotonjoe Posted 9 June, 2011 Share Posted 9 June, 2011 I'd suggest you avoided quick advice dished out on an internet forum, got yourself a few issues of Men's Health and followed any one of the decent routines published in there over a period of 2-3months. Then see where you are. One key point is that abdominal fat is the hardest to get rid of; it's the first place it goes on and the last place it goes off. Getting rid of it is not easy; you're going to have to make some significant changes if you want significant results. Link to comment Share on other sites More sharing options...
Turkish Posted 9 June, 2011 Share Posted 9 June, 2011 (edited) Oh and buy a fat monitor, not losing weight does not always mean not losing fat. If you're doing weights you could be putting on muscle but not losing weight, muscle is 3 times heavier than fat. A normal bloke should and a body fat % of 15-20% to be healthy. Elite athletes have 10% or below, if you want a 6 pack, you're gonna have to get down to that sort of levels, it aint easy. Edited 9 June, 2011 by Turkish Link to comment Share on other sites More sharing options...
Glasgow_Saint Posted 9 June, 2011 Share Posted 9 June, 2011 Get a bike and use it! Link to comment Share on other sites More sharing options...
revolution saint Posted 9 June, 2011 Share Posted 9 June, 2011 Smoke a lot of cigarettes - it won't get you healthy but it will get rid of the weight. Link to comment Share on other sites More sharing options...
moon monkey Posted 9 June, 2011 Share Posted 9 June, 2011 I am a personal trainer and the key ways to get good fitness, low body fat and high lean muscle are: Cardio intervals, free weights (don't just do chest and biceps), cross fit training, eat meat, fish, veg, don't pay attention to calories just pay attention to the sugar content and saturated fat, and don't get your expectations too high. It is very very hard to lose body fat and your lifestyle needs to change. Link to comment Share on other sites More sharing options...
egg Posted 9 June, 2011 Share Posted 9 June, 2011 Lots of good advice above. I guess you're pretty much starting out though. If so the cross trainer is a great machine. Great cardio work out and gets your upper body moving too. Set on the aerobics/multi setting and go for 25 mins plus a few times a week at a level that gives you a decent sweat and raises your heart rate. Raise the leVel as you can to maKe it a challenge. The weight will fall off and your metabolism will increase too. Once your base fitness has improved mix up your cv. Running and spin classes will be possible. Also introduce a mixed weight regime but always lift before your cv. Link to comment Share on other sites More sharing options...
sandwichsaint Posted 9 June, 2011 Share Posted 9 June, 2011 Have you tried petecohentv.com ? He's a lifestyle coach / guru type thing and as such is one million percent off limits to me! I entered his programme in January (when else?) with an 'open mind'; after drifting from a very fit manual worker/sports player in my teens and twenties to an overweight 'dad' in my forties. In that 20 year time frame my weight rose from 11-08 to nearly 16-00 and my 'fitness' went out the window. Since January I've lost over 3 stones and feel really good. Secrets? Not rocket science: drink two litres of water a day, eat less! eat slowly! avoid sugars and artificials. Exercise every day (allowing a rest day here and there). Almost any exercise is beneficial, you don't need to get a gym nutter's programme (I certainly didn't). I lost 3 stone by dieting (eating less and eating sensibly) / spinning / laying off the booze (and cheese) / and following basic floor-and-core work. It is achievable but you have to be single-minded - set yourself daily exercise targets, keep an eye on your goals, don't beat yourself up when you (inevitably) miss a session (just do more next time!). Treats have to be treats, once a week, NOT once a day! Stay with it, it is immensely worthwhile and is achievable! Link to comment Share on other sites More sharing options...
stu0x Posted 10 June, 2011 Share Posted 10 June, 2011 sit ups..sit ups and sit ups....not just normal situps but cruches etc etc There Is No Such Thing As Spot Reduction Link to comment Share on other sites More sharing options...
Baj Posted 10 June, 2011 Share Posted 10 June, 2011 Seriously, just run. If you run out of breath then you're running to fast, when you're starting out you should be running at a really gentle pace, you should be able to hold a conversation. There's a reason why you dont see fat people road running every other day. Link to comment Share on other sites More sharing options...
Thedelldays Posted 10 June, 2011 Share Posted 10 June, 2011 get some of this in you...sorts you right out http://www.bodyshapersfitness.com/pre_workout/bsnnoexplode-bsn_no_xplode_820g.htm Link to comment Share on other sites More sharing options...
sammysaint Posted 10 June, 2011 Share Posted 10 June, 2011 Samsons Gym Eastleigh is the best weights gym in the south, if you wanna pack on muscle and never have to que for machines and weights thats the place to go, i have been training there for a while had some massive gains since i been there but if your not that serious about the gains on muscle and just want to get in shape best thing to do is go running play 6 aside and get some dumbbells. and get a good diet plan Link to comment Share on other sites More sharing options...
Thedelldays Posted 10 June, 2011 Share Posted 10 June, 2011 Samsons Gym Eastleigh is the best weights gym in the south, if you wanna pack on muscle and never have to que for machines and weights thats the place to go, i have been training there for a while had some massive gains since i been there but if your not that serious about the gains on muscle and just want to get in shape best thing to do is go running play 6 aside and get some dumbbells. and get a good diet plan and some special stuff from thailand..eh Link to comment Share on other sites More sharing options...
Jonnyboy Posted 10 June, 2011 Share Posted 10 June, 2011 Become a raver. Not many people that do a lot of drugs are fat. Especially speed. Link to comment Share on other sites More sharing options...
Huffton Posted 10 June, 2011 Share Posted 10 June, 2011 If its a bike ride your training for - then go out and ride a bike. Don't run, it will screw up your knees. Weights are OK, concentrate on your core muscles (back/stomach). Shoulders and upper arms for support while riding, and obviously the main cycling muscles. Don't bother with cardio machines at the gym, total waste of time. Nothing will replicate the type of training you need better than actually getting out and doing it. And the one key point to remember, you don't get fitter by excercising, you get fitter by recovering. Don't over do it! Link to comment Share on other sites More sharing options...
egg Posted 10 June, 2011 Share Posted 10 June, 2011 Disagree with the run lots posts. Running mangles your knees, mine are shot. Cycling aNd cross training are low impact generally, and are kind to the knees. Do some running by all means but as part of a mixed training regime. Remember that the body gets used to a training routine. If you don't change what you do every six weeks or so the body gets used to it and doesn't really benefit. Link to comment Share on other sites More sharing options...
Nexstar Posted 10 June, 2011 Share Posted 10 June, 2011 Seriously, just run. If you run out of breath then you're running to fast, when you're starting out you should be running at a really gentle pace, you should be able to hold a conversation. There's a reason why you dont see fat people road running every other day. Would agree with this. Run at a reasonable pace and if it's too much then walk for 30-60 seconds to recover. But running can damage your joints, so get decent running shoes. I would suggest a jogging routine is best for losing the weight, but you said you wanted to cycle and you won't really be able to cycle further by running further. Link to comment Share on other sites More sharing options...
Smirking_Saint Posted 10 June, 2011 Share Posted 10 June, 2011 Its all about the diet really, I worked really hard in the gym and noticed I was losing a lot of weight, then I stopped at the gym when I moved house for around 2 months and was still losing weight, basically I realised this was down to the fact I had sorted my drink and eating habits out. Lost about 2 1/2 stone now and am trim again after my knee injury. The gym will get you fit and toned but eating and drinking right will get you slim. Link to comment Share on other sites More sharing options...
moon monkey Posted 10 June, 2011 Share Posted 10 June, 2011 My advice is to join Pure gym in Bitterne. Greatest gym in the world. Link to comment Share on other sites More sharing options...
Sheaf Saint Posted 11 June, 2011 Author Share Posted 11 June, 2011 My advice is to join Pure gym in Bitterne. Greatest gym in the world. Yeah that's the one I go to in Sheffield. Link to comment Share on other sites More sharing options...
Sheaf Saint Posted 11 June, 2011 Author Share Posted 11 June, 2011 My advice is to join Pure gym in Bitterne. Greatest gym in the world. Yeah that's the one I go to in Sheffield. Link to comment Share on other sites More sharing options...
Colbury Posted 13 June, 2011 Share Posted 13 June, 2011 lol @ some of the advice on this thread... this was a classic... sit ups..sit ups and sit ups....not just normal situps but cruches etc etc You could do a million sit ups - it wont give you a sick pack if its covered by layers of fat, a low body fat % is what gives you a 6 pack - and that is built in the kitchen, not the gym. I have a low % and have a 6 pack - and i do next to NO sit ups/core work - and i was chubby with a beer belly before i started working out 2 years ago. Turkish gives some decent advice (must be the decent HTC facilities he uses).. I would add that you need to ditch the machines and do some free weights for better gains... machines put your body into an un-natural position and as a result you use less of your stabilising muscles to perform the particular excercise. less muscles used = less gained. The machines are an OK place to start out but you really need to move on to free weights. Interval training is great cardio - google HIIT and try it on a treadmill/bike/rowing machine. Do some research on a split free weight workout ie 3 workouts per week Back/Bi - Chest/Tri - Shoulders/Legs with some HIIT cardio on seperate days or after your weights - this combined with decent sleep and diet (2 factors more important than the excercise itself) will give good results. Lastly, I would never advise anyone just doing cardio to lose weight. As eventually you get the "skinny fat" look. Some weight work is a must. Good luck. Link to comment Share on other sites More sharing options...
Thedelldays Posted 13 June, 2011 Share Posted 13 June, 2011 (edited) yeah lol it was a advice for starters... my actual advice would be go to a personal trainer at the gym...get them to set you some sort of program. also, do weights...if you do bi's you should do tri's etc etc...work both sides of the muscle group.. Me personally, I run between 15-20 miles a week....but that is just me...many people prefer to do interval training, sprints, walks, sprints and then walks...make your "recovery" better May be worth getting a low carb protein shake too..have one of those in the evenings or after a work out..im having one right now. eat chicken...I love chicken and grill alot of it... saying that, I would be ripped if I never abused my body by going to sea on a submarine, ****ing up alot and pigging out at weekends...etc...im quite good in the week the best circuit I have ever done..was with the marines and it was called "work rest and play".. basically you are in 3's...one of you is resting, the other is doing a static exercise like sit ups, press ups, marine press/snake press or bicep curls etc...the other is running 3 shuttles to the bleep test....you start at level 1 and go through to the end at level 21...then go on a mile and a half squad run after... I would, have a heart attack if i did that now though...boozing and social smoking at weekends is not good lol Edited 13 June, 2011 by Thedelldays Link to comment Share on other sites More sharing options...
Colbury Posted 13 June, 2011 Share Posted 13 June, 2011 You made some ok suggestions afterwards, but having sit ups as your first suggestion to lose a belly is slightly mis-informed IMO. Link to comment Share on other sites More sharing options...
Thedelldays Posted 13 June, 2011 Share Posted 13 June, 2011 You made some ok suggestions afterwards, but having sit ups as your first suggestion to lose a belly is slightly mis-informed IMO. of course...it was a one liner....i really did not think that someone would really go off the suggestions of people on an stupid place like this without actually speaking to a pro...... Link to comment Share on other sites More sharing options...
Colbury Posted 13 June, 2011 Share Posted 13 June, 2011 of course...it was a one liner....i really did not think that someone would really go off the suggestions of people on an stupid place like this without actually speaking to a pro...... Agree to an extent... However many Personal Trainers in gyms are ******* clueless too (if thats what you mean by a pro) Link to comment Share on other sites More sharing options...
Thedelldays Posted 13 June, 2011 Share Posted 13 June, 2011 Agree to an extent... However many Personal Trainers in gyms are ******* clueless too (if thats what you mean by a pro) I know...if I ever need any advice I go to the Navy PT trainers...(which include marines) Link to comment Share on other sites More sharing options...
Sheaf Saint Posted 13 June, 2011 Author Share Posted 13 June, 2011 Cheers for all the advice guys. Like I said earlier on, this isn't about vanity and I'm not the slightest bit interested in having a six-pack. I just want to get properly fit so I can do the active things I want to do, and I recognise that I will never be truly fit while I'm carrying a spare tyre round my waist. Anyway, my girlfriend has gone travelling round America for 8 weeks which means I can actually discipline myself with my diet for a while (she's such a bad influence on me normally). I'll update on here with my progress. Link to comment Share on other sites More sharing options...
Barney Trubble Posted 13 June, 2011 Share Posted 13 June, 2011 I tend to run 5-10k every few days, it doesn't have to be a killer, just keep it simple and gradual. A good cardio class will be great for sharpening up and a bit of weights. Diet, Relaxation and Exercise are the three, free therapies, for a good mind and body. Don't push yourself too hard, remember that if you get the mind on your side, the body will be in shape in months. If you push yourself too hard; too soon, your mind will associate exercise as a negative, it needs to be fun!!! Join a club with like-minded people, I can't emphasize enough how important it could be to have support,or others around you with the same mindset. Set realistic targets to start off with and don't be afraid to reward yourself with the odd night bit of chocolate, bad food or a few beers. That won't harm you too much, in moderation, use it as a motivating factor, say once a week, then every few weeks, every month until you no longer have the crave. Once you re-calibrate your mind and condition it to not want take-aways etc, then it becomes easier. If that fails, try heroin, you will be thin as **** in weeks and have no body fat at all. I recognise that me be a bit radical, with negative side-effects, but it never fails. My neighbour lost loads of weight in months, but his teeth fell out and he gets a bit aggressive at times. He's toned though all over. Link to comment Share on other sites More sharing options...
Jonnyboy Posted 13 June, 2011 Share Posted 13 June, 2011 Cheers for all the advice guys. Like I said earlier on, this isn't about vanity and I'm not the slightest bit interested in having a six-pack. I just want to get properly fit so I can do the active things I want to do, and I recognise that I will never be truly fit while I'm carrying a spare tyre round my waist. Anyway, my girlfriend has gone travelling round America for 8 weeks which means I can actually discipline myself with my diet for a while (she's such a bad influence on me normally). I'll update on here with my progress. Id feel insecure too. Go for a 6 pack I say. Impress her when she gets home! Link to comment Share on other sites More sharing options...
Thedelldays Posted 13 June, 2011 Share Posted 13 June, 2011 Id feel insecure too. Go for a 6 pack I say. Impress her when she gets home! once shes gone black, there aint going back... Link to comment Share on other sites More sharing options...
Jonnyboy Posted 13 June, 2011 Share Posted 13 June, 2011 once shes gone black, there aint going back... black coffee? Link to comment Share on other sites More sharing options...
Thedelldays Posted 13 June, 2011 Share Posted 13 June, 2011 black coffee? gansta name if ever I have heard one Link to comment Share on other sites More sharing options...
Nexstar Posted 15 June, 2011 Share Posted 15 June, 2011 sit ups on a gym ball feel a hell of a lot more effective. I don't see the point of a gym. maybe nice for variety if you can afford it, but I get by with gym ball, weights and running outside. would never want to run on a running machine anyway really. although I'm pretty bored of the running routes back home. much easier to run in london where there's stuff to look at! Agreed. If you've got a bit of space at home you can get everything you need (bench, free weights etc.) for about £100. The rest can be done through the great outdoors! Link to comment Share on other sites More sharing options...
Jonnyboy Posted 15 June, 2011 Share Posted 15 June, 2011 I tend to run 5-10k every few days, it doesn't have to be a killer, just keep it simple and gradual. A good cardio class will be great for sharpening up and a bit of weights. Diet, Relaxation and Exercise are the three, free therapies, for a good mind and body. Don't push yourself too hard, remember that if you get the mind on your side, the body will be in shape in months. If you push yourself too hard; too soon, your mind will associate exercise as a negative, it needs to be fun!!! Join a club with like-minded people, I can't emphasize enough how important it could be to have support,or others around you with the same mindset. Set realistic targets to start off with and don't be afraid to reward yourself with the odd night bit of chocolate, bad food or a few beers. That won't harm you too much, in moderation, use it as a motivating factor, say once a week, then every few weeks, every month until you no longer have the crave. Once you re-calibrate your mind and condition it to not want take-aways etc, then it becomes easier. If that fails, try heroin, you will be thin as **** in weeks and have no body fat at all. I recognise that me be a bit radical, with negative side-effects, but it never fails. My neighbour lost loads of weight in months, but his teeth fell out and he gets a bit aggressive at times. He's toned though all over. Speed is better - used to be prescribed to lose weight back in the day... Link to comment Share on other sites More sharing options...
simo Posted 15 June, 2011 Share Posted 15 June, 2011 just run and eat healthy i started last week stopped the beer and lost nearly a stone already! Link to comment Share on other sites More sharing options...
Smirking_Saint Posted 15 June, 2011 Share Posted 15 June, 2011 Link to comment Share on other sites More sharing options...
Golden Balls Posted 15 June, 2011 Share Posted 15 June, 2011 Don't worry about the classes. They are designed so all abilities can join in. Get in there and try it. Dont worry about others. Link to comment Share on other sites More sharing options...
Jonnyboy Posted 15 June, 2011 Share Posted 15 June, 2011 urgh! Link to comment Share on other sites More sharing options...
Thedelldays Posted 15 June, 2011 Share Posted 15 June, 2011 get some healthy **** from the myprotein website.. Link to comment Share on other sites More sharing options...
Sheaf Saint Posted 19 July, 2011 Author Share Posted 19 July, 2011 A quick progress update for those who are interested (probably no-one but what the hell!)... I weighed myself at the gym yesterday for the first time since I started going and I have lost 6 kilos, and this evening I took my bike out on one of my favourite routes (15 miles around the Derwent Valley Reservoir) and I managed to shave a whole ten minutes off my previous best time Link to comment Share on other sites More sharing options...
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