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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
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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.
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
SLUDGE FACTORY
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 :thumbup:
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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.
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
North Cardiff Blue
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 :thumbup:
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.
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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.
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
SLUDGE FACTORY
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.
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
Hilts
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 ?
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
North Cardiff Blue
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 :thumbup:
It's not going to be easy for me mate , it's going to kill me
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
Rjk
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
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
Eric the Half a Bee
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.
:hehe::thumbup:
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
FormerlyJohnnyBreadhead
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
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
SLUDGE FACTORY
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.
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
SLUDGE FACTORY
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?
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
JamesWales
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.
Yes that's fine mate
I bought some Quorn the other day and had a stir fry , bit bland but it's better than a Chinese take away 🙃
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
Hilts
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.
Right what size kettleball would I need .....for cardio work .......not going to be competing with Arnie
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
SLUDGE FACTORY
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
Get a punch bag and do a few non stop 2 to 3 minute rounds. Walking at a fast pace not a stroll. Weight training but it doesn't have to be heavy weights just do more reps with a lighter weigh..
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
North Cardiff Blue
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?
I am not into any of that smutty nonsense
Generally
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
stan butler
Get a punch bag and do a few non stop 2 to 3 minute rounds. Walking at a fast pace not a stroll. Weight training but it doesn't have to be heavy weights just do more reps with a lighter weigh..
Just dumbells stan or a barbell ?
Can you get barbells you don't have to add weights to ?
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
SLUDGE FACTORY
I am not into any of that smutty nonsense
Generally
Ha ha oh yes, salad dodger not dogger sorry :hehe:
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
SLUDGE FACTORY
Right what size kettleball would I need .....for cardio work .......not going to be competing with Arnie
Not sure how strong/fit you are. Maybe try a 10kg.
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Calorie deficit is key.
Get your self a tidy app, I use "My Net Diary".
Figure out the amount you want to lose over which time line, then track your foods.
It seems like a nuisance at first but it very quickly becomes second nature.
I've been doing so well last couple of months, back on the scales after a week in Wales drinking and eating what I wanted and 4lbs added on!
Seriously, though Calorie counting is where it's at.
You can still have great food, but it teaches you portion control.
I tend to eat lots of protein through Beans and
Lentils, some Dahls are epic!
Good luck, you will feel better for it!
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
Hilts
Not sure how strong/fit you are. Maybe try a 10kg.
Strong , not fit
Argos , E bay ?
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
Wash DC Blue
Calorie deficit is key.
Get your self a tidy app, I use "My Net Diary".
Figure out the amount you want to lose over which time line, then track your foods.
It seems like a nuisance at first but it very quickly becomes second nature.
I've been doing so well last couple of months, back on the scales after a week in Wales drinking and eating what I wanted and 4lbs added on!
Seriously, though Calorie counting is where it's at.
You can still have great food, but it teaches you portion control.
I tend to eat lots of protein through Beans and
Lentils, some Dahls are epic!
Good luck, you will feel better for it!
Thanks mate
Bread , rice , bananas , potatoes , all got to go
I am going to miss my done kebabs though 😢
I was told to buy a potatoe substitute from the celery family and use it in chicken chunky soups
But what's a soup without a bread roll ?
There is a low carb bread out there , 3 quid a loaf !
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Not much more I can add to the above really.
I'm now 50 but this time last year I weighed around 17.5 stone (I'm 6'2). I've since lost six stone, partly through a change in diet but mainly walking. I'd started going for little walks during lockdown, just to get out of the kitchen and away from the laptop. I was aiming at 8k a day, but now do 20k a day (which is around 7-8 miles). I try to do it in three chunks - early morning pre-work, lunchtime and evening. Finding the right Podcasts has been essential, as once you get into the right one, you forget you're exercising. It's also been great finding new routes, paths, shortcuts etc in and around the area I've lived all my life, that I never knew existed. It can feel like a chore sometimes, either when the weather is bad or when (in my case) you realise at 11pm you've done 19.5k steps and you end up trudging aimlessly around the house for 10 minutes to get to 20k. It has become an obsession, but one that will hopefully be of benefit.
Definitely weigh yourself regularly as with the right diet - I cut out my lifelong favourites such as pasties, pies, sausage rolls and, in particular, crisps - and plenty of exercise, the weight will definitely come off. One note of caution, it may cost you a few quid as I've had to pretty much invest in a new wardrobe for anything that didn't involve my feet!
Good luck :thumbup:
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
SLUDGE FACTORY
Thanks mate
Bread , rice , bananas , potatoes , all got to go
I am going to miss my done kebabs though 😢
I was told to buy a potatoe substitute from the celery family and use it in chicken chunky soups
But what's a soup without a bread roll ?
There is a low carb bread out there , 3 quid a loaf !
Rice and Potatoes don't have to go, just have to be moderated in how much you eat them and the portion size.
I use Pita Bread instead of regular bread for sarnies, they are under 100 calories in many cases and are satiating.
Honestly Mate it isn't as hard or intimidating as you would think.
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
Gnojek
Not much more I can add to the above really.
I'm now 50 but this time last year I weighed around 17.5 stone (I'm 6'2). I've since lost six stone, partly through a change in diet but mainly walking. I'd started going for little walks during lockdown, just to get out of the kitchen and away from the laptop. I was aiming at 8k a day, but now do 20k a day (which is around 7-8 miles). I try to do it in three chunks - early morning pre-work, lunchtime and evening. Finding the right Podcasts has been essential, as once you get into the right one, you forget you're exercising. It's also been great finding new routes, paths, shortcuts etc in and around the area I've lived all my life, that I never knew existed. It can feel like a chore sometimes, either when the weather is bad or when (in my case) you realise at 11pm you've done 19.5k steps and you end up trudging aimlessly around the house for 10 minutes to get to 20k. It has become an obsession, but one that will hopefully be of benefit.
Definitely weigh yourself regularly as with the right diet - I cut out my lifelong favourites such as pasties, pies, sausage rolls and, in particular, crisps - and plenty of exercise, the weight will definitely come off. One note of caution, it may cost you a few quid as I've had to pretty much invest in a new wardrobe for anything that didn't involve my feet!
Good luck :thumbup:
Well done , give that man a cigar
Even a stone off would be great and good to know you have shifted a lot just through walking which I know I can stick to
Cheers
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
SLUDGE FACTORY
Strong , not fit
Argos , E bay ?
I dont use Ebay but you may find a better deal there than shops. If your near a Tesco or a Tesco extra youll probably find them there.
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
Wash DC Blue
Rice and Potatoes don't have to go, just have to be moderated in how much you eat them and the portion size.
I use Pita Bread instead of regular bread for sarnies, they are under 100 calories in many cases and are satiating.
Honestly Mate it isn't as hard or intimidating as you would think.
I will get back to you on that
I am trying to be realistic
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
Hilts
I dont use Ebay but you may find a better deal there than shops. If your near a Tesco or a Tesco extra youll probably find them there.
OK mate 👌
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
SLUDGE FACTORY
Yes that's fine mate
I bought some Quorn the other day and had a stir fry , bit bland but it's better than a Chinese take away 🙃
was that one of the supermarket stirfry sauce thngs? they are horribly bland
So easy to make a good healthy stirfry as tasty as a takeaway one - probably helps that my wife is from China though.
She eats 4 or 5 cooked meals a day and just doesn't put on any weight - if you believe her this is down to not drinking any cold drinks, and avoiding carbs in the evening.
But then she also genuinely believes that there are ghosts in the house that are making the fridge make a funny noise sometimes, so I'd take that with a pinch of salt.
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
Rjk
was that one of the supermarket stirfry sauce thngs? they are horribly bland
So easy to make a good healthy stirfry as tasty as a takeaway one - probably helps that my wife is from China though.
She eats 4 or 5 cooked meals a day and just doesn't put on any weight - if you believe her this is down to not drinking any cold drinks, and avoiding carbs in the evening.
But then she also genuinely believes that there are ghosts in the house that are making the fridge make a funny noise sometimes, so I'd take that with a pinch of salt.
Your wife is clearly a mentalist
Get rid of her
Yes it was a packet stir fry sauce , like piss although hopefully not actually piss
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
SLUDGE FACTORY
Your wife is clearly a mentalist
Get rid of her
Yes it was a packet stir fry sauce , like piss although hopefully not actually piss
Yeah she's absolutely a mentallist :hehe:
Those packet stir fry sauces are an abomination
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
Gnojek
Not much more I can add to the above really.
I'm now 50 but this time last year I weighed around 17.5 stone (I'm 6'2). I've since lost six stone, partly through a change in diet but mainly walking. I'd started going for little walks during lockdown, just to get out of the kitchen and away from the laptop. I was aiming at 8k a day, but now do 20k a day (which is around 7-8 miles). I try to do it in three chunks - early morning pre-work, lunchtime and evening. Finding the right Podcasts has been essential, as once you get into the right one, you forget you're exercising. It's also been great finding new routes, paths, shortcuts etc in and around the area I've lived all my life, that I never knew existed. It can feel like a chore sometimes, either when the weather is bad or when (in my case) you realise at 11pm you've done 19.5k steps and you end up trudging aimlessly around the house for 10 minutes to get to 20k. It has become an obsession, but one that will hopefully be of benefit.
Definitely weigh yourself regularly as with the right diet - I cut out my lifelong favourites such as pasties, pies, sausage rolls and, in particular, crisps - and plenty of exercise, the weight will definitely come off. One note of caution, it may cost you a few quid as I've had to pretty much invest in a new wardrobe for anything that didn't involve my feet!
Good luck :thumbup:
From Google
In general, a 155-pound (70-kg) person who walks at 3.5 mph (5.6 kph) on a flat surface for 1 hour can burn approximately 267 calories. If they keep the same speed but walk uphill, they could burn up to 422 calories. As you are heavier the numbers would increase quite a bit. At first to lose pounds will be easy, it will obviosly get harder after a few months.
You get the idea, in the same time you could burn much more calories or travel a much shorter distance to reach your calorie burning goal :thumbup:
Buy an applewatch of fitbit or alternative too!
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
2000 calories a day, track it on My Fitness Pal. Walk 10,000 steps a day, weight will drop off you
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
DryCleaning
move more eat less
This.
Consuming fewer calories and burning more off is the only way. You have to be disciplined but you can still cheat every now and then. Count yourself lucky you don't drink.
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
North Cardiff Blue
From Google
In general, a 155-pound (70-kg) person who walks at 3.5 mph (5.6 kph) on a flat surface for 1 hour can burn approximately 267 calories. If they keep the same speed but walk uphill, they could burn up to 422 calories. As you are heavier the numbers would increase quite a bit. At first to lose pounds will be easy, it will obviosly get harder after a few months.
You get the idea, in the same time you could burn much more calories or travel a much shorter distance to reach your calorie burning goal :thumbup:
Buy an applewatch of fitbit or alternative too!
I would not want to lose more than 2 stone or so
I would look odd
Or odder
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
NYCBlue
This.
Consuming fewer calories and burning more off is the only way. You have to be disciplined but you can still cheat every now and then. Count yourself lucky you don't drink.
My diet is the key
It's basically dreadful
Tonight I am having pan fried chicken in mushrooms with spinach
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Re: It's time to get fitter and shape up ......advice for a salad dodger please
Quote:
Originally Posted by
SLUDGE FACTORY
It's not going to be easy for me mate , it's going to kill me
You can do it and it's not the exercise/dietary changes that'll kill you, it'll be the stroke/coronary/pulmonary embolism or that there gangrene that starts as a wee black spot on one of your toes and creeps slowly up your foot/leg leading to amputation.
YES YOU CAN DO IT! Good luck.