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It's time to get fitter and shape up ......advice for a salad dodger please

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  • #1

    It's time to get fitter and shape up ......advice for a salad dodger please

    55
    6 foot
    16 stone
    Fairly big build , doctor wants me to drop two stone if possible as my blood sugar is pre diabetic

    So , diet wise I know what to avoid and what to eat etc

    I am not going to be building any muscle mass at all at my age so heavy gym work is out ......thank feck as I hate the gym

    I don't enjoy cycling and can't swim like I used to .....my ankle is reconstructed so no running , 5 a side

    I thought plenty of walking , some pilates and yoga classes ?

    Mixed in with some basic dumbells and home exercises ?

    Anyone got any decent links , there's absolutely stacks out there and I don't know where to start
    Tags: None
  • #2
    Re: It's time to get fitter and shape up ......advice for a salad dodger please

    Calorie deficit.

    Walking.

    Have you got a garage or somewhere you can put a heavy bag.?

    Kettlebells and slam ball exercises good to get the heart rate up and burn calories. Not too expensive to buy.

    Comment

    • #3
      Re: It's time to get fitter and shape up ......advice for a salad dodger please

      Originally posted by SLUDGE FACTORY View Post
      55
      6 foot
      16 stone
      Fairly big build , doctor wants me to drop two stone if possible as my blood sugar is pre diabetic

      So , diet wise I know what to avoid and what to eat etc

      I am not going to be building any muscle mass at all at my age so heavy gym work is out ......thank feck as I hate the gym

      I don't enjoy cycling and can't swim like I used to .....my ankle is reconstructed so no running , 5 a side

      I thought plenty of walking , some pilates and yoga classes ?

      Mixed in with some basic dumbells and home exercises ?

      Anyone got any decent links , there's absolutely stacks out there and I don't know where to start
      Walk up and down Mountains, it's still easy but miles better than walking on boring flat car polluting pavements, it will involve more effort and get your heart working and will lift your spirits and make you happier

      Comment

      • #4
        Re: It's time to get fitter and shape up ......advice for a salad dodger please

        A mate has had some good results with regular short high intensity workouts - 7-10 mins (there are plenty of apps) coupled with long walks when he can fit them in with a hot bath afterwards which extends the calorie burning and drops blood sugar levels.

        Comment

        • #5
          Re: It's time to get fitter and shape up ......advice for a salad dodger please

          Originally posted by North Cardiff Blue View Post
          Walk up and down Mountains, it's still easy but miles better than walking on boring flat car polluting pavements, it will involve more effort and get your heart working and will lift your spirits and make you happier
          I used to wear a nun's outfit and climb mountains, like Julie Andrews, but haven't done it for ages. Perhaps I should get back into the habit.

          Comment

          • #6
            Re: It's time to get fitter and shape up ......advice for a salad dodger please

            Exercise is obviously good for you, and I'm assuming you're being told to lose weight to lower the risk of a heart disease. So walking is a great start. It's also great for your mental health, especially if you've got some good podcasts to listen to.

            Don't dismiss weights, either. You don't have to turn into Arnie and go full on gym bro, but lifting weights is proven to be more beneficial for weight loss than cardio. Just take it easy and know your limits.

            That said, it doesn't matter how much exercise you do, as the majority of weight loss is achieved in the kitchen, not the gym. If your GP can refer you to a dietician who can create a diet plan for you, great. If not, avoid added sugars like the plague, cut down on portion sizes, and avoid things that are high in fat. And drink a lot more water.

            The key here isn't to achieve the goal of losing 2 stone, it's to make subtle changes in your lifestyle that become habits. Otherwise you'll lose the 2 stone and then just revert back to type.

            Comment

            • #7
              Re: It's time to get fitter and shape up ......advice for a salad dodger please

              Originally posted by SLUDGE FACTORY View Post
              55
              6 foot
              16 stone
              Fairly big build , doctor wants me to drop two stone if possible as my blood sugar is pre diabetic

              So , diet wise I know what to avoid and what to eat etc

              I am not going to be building any muscle mass at all at my age so heavy gym work is out ......thank feck as I hate the gym

              I don't enjoy cycling and can't swim like I used to .....my ankle is reconstructed so no running , 5 a side

              I thought plenty of walking , some pilates and yoga classes ?

              Mixed in with some basic dumbells and home exercises ?

              Anyone got any decent links , there's absolutely stacks out there and I don't know where to start
              Good for you.

              My advice is go to a supermarket and buy lots of chicken, salmon, porridge, salad, sweet potatoes, veg etc. It's much easier to do if you eat when hungry, but just eat well. Having a lot of food in the house helps in that respect. An empty fridge just makes a trip to spar for a pasty or chocolate bar more likely

              It can get boring, but chicken breast is great and you can make loads of good meals with that as a base.

              Walk as default - it's surprising how quick it can be to get around

              Run if you can, or in your case swim or cycle. - even doing a lap of the park and stopping 5 times, within a week you'll be stopping twice, then not stopping, then doing 2 laps, then running longer distances

              Cut out booze, sugar, bread, processed food. Even just during the week.

              Weigh yourself regularly so you can see the progress being made. You may be surprised how well it goes.

              Good luck and good for you!!!

              I've done this myself and would be happy to send recipes if you like.

              Comment

              • #8
                Re: It's time to get fitter and shape up ......advice for a salad dodger please

                Originally posted by Hilts View Post
                Calorie deficit.

                Walking.

                Have you got a garage or somewhere you can put a heavy bag.?

                Kettlebells and slam ball exercises good to get the heart rate up and burn calories. Not too expensive to buy.
                Are kettleballs better than dumbells ?

                Comment

                • #9
                  Re: It's time to get fitter and shape up ......advice for a salad dodger please

                  Originally posted by North Cardiff Blue View Post
                  Walk up and down Mountains, it's still easy but miles better than walking on boring flat car polluting pavements, it will involve more effort and get your heart working and will lift your spirits and make you happier
                  It's not going to be easy for me mate , it's going to kill me

                  Comment

                  • #10
                    Re: It's time to get fitter and shape up ......advice for a salad dodger please

                    Originally posted by Rjk View Post
                    A mate has had some good results with regular short high intensity workouts - 7-10 mins (there are plenty of apps) coupled with long walks when he can fit them in with a hot bath afterwards which extends the calorie burning and drops blood sugar levels.
                    Will have a look thanks

                    Comment

                    • #11
                      Re: It's time to get fitter and shape up ......advice for a salad dodger please

                      Originally posted by Eric the Half a Bee View Post
                      I used to wear a nun's outfit and climb mountains, like Julie Andrews, but haven't done it for ages. Perhaps I should get back into the habit.

                      Comment

                      • #12
                        Re: It's time to get fitter and shape up ......advice for a salad dodger please

                        Originally posted by FormerlyJohnnyBreadhead View Post
                        Exercise is obviously good for you, and I'm assuming you're being told to lose weight to lower the risk of a heart disease. So walking is a great start. It's also great for your mental health, especially if you've got some good podcasts to listen to.

                        Don't dismiss weights, either. You don't have to turn into Arnie and go full on gym bro, but lifting weights is proven to be more beneficial for weight loss than cardio. Just take it easy and know your limits.

                        That said, it doesn't matter how much exercise you do, as the majority of weight loss is achieved in the kitchen, not the gym. If your GP can refer you to a dietician who can create a diet plan for you, great. If not, avoid added sugars like the plague, cut down on portion sizes, and avoid things that are high in fat. And drink a lot more water.

                        The key here isn't to achieve the goal of losing 2 stone, it's to make subtle changes in your lifestyle that become habits. Otherwise you'll lose the 2 stone and then just revert back to type.
                        I don't mind doing weights , it's heading down the gym 4 times a week I won't hack

                        Some basic home weights work will be fine

                        Comment

                        • #13
                          Re: It's time to get fitter and shape up ......advice for a salad dodger please

                          Originally posted by SLUDGE FACTORY View Post
                          Are kettleballs better than dumbells ?
                          No just different. Ive just got 1 kettlebell. Generally use it for a more cardio type workout and use dumbells for weight training.

                          I agree though weight loss the kitchen should be number 1 priority.

                          Comment

                          • #14
                            Re: It's time to get fitter and shape up ......advice for a salad dodger please

                            Originally posted by SLUDGE FACTORY View Post
                            It's not going to be easy for me mate , it's going to kill me
                            OK mate, small hills to start with and build up to steeper hills and small Mountains, the Wenallts a good place to start and when it gets dark you may be able to lose a few pounds dogging?

                            Comment

                            • #15
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