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

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  • #46
    Re: It's time to get fitter and shape up ......advice for a salad dodger please

    Unfortunately, I've known Sludge much longer than most people around here have, since his mid-teens in fact.

    By the time he approached his 18th birthday in 1984 he was already a seasoned rotter. So much so that it surprised nobody when he declared his intention to seek membership of the Conservative Party at the earliest opportunity.

    He was succesful in his quest on his 18th birthday. He reported that he received several hearty "hear, hear's" when he praised Margarat Thatcher's leadership and expressed a desire that Arthur Scargill be publicly hanged. (The Tories were in the process of smashing his National Union of Mineworkers and with it bringing the Trade Union movement to its knees.)

    He said the selection was really a screening process to ensure the party didn't become sullied with manual workers, social housing tenants and "other scumbags of similar ilk."

    Soon after he departed for three years to a northern England university. This confused me as I knew he was thick as feck. That mystery was solved when I Iearnt he was there as a cleaner rather than an undergraduate.

    I understand he skived his way through the duration. Often seen hurrying with a bucket in hand, it emerged his mop remained in the same pristine condition when he handed it back as when it was issued. It likely never touched water.

    When he returned he regaled anyone prepared to listen about the double first he gained whilst away. Depending on how gullible he adjudged those who listened, he bagged everything from biophysics and Greek mythology to embroidery and needlework. All of It was utter bollocks, of course.

    His sole academic qualifation didn't really count. That was the 25 metre breaststroke. He sank on his first two attempts and was only awarded the certificate when the lifeguards didn't fancy rescuing him a third time.

    What a kent that fella is!

    Comment


    • #47
      Re: It's time to get fitter and shape up ......advice for a salad dodger please

      Originally posted by welshyoot View Post
      This is great advice. I will try to incorporate more walks- I know I should anyway, but it's helpful to see it laid out. How long would you say each walk takes you (i.e. so you get to the 20k at the end of the day)? Do you use a step counter? Are there any decent ones anyone can recommend? Nothing fancy - just something that records the steps, perhaps connects with the phone but that's not really necessary either.

      Here's a podcast which may help with your diet sludge, as you're doing your walking. https://www.bbc.co.uk/programmes/m00...odes/downloads - listened to most of it recently and have tried to stop all ultra processed food as a result. Have found it quite difficult, but it forces you to cook and take note of what is in your shopping bag/cupboards. It's only been a few days but I was quite shocked at the revelations in the podcast and on looking at the various ingredient lists. Basically the recommendation is to only eat things with ingredients you'd expect to find in a normal kitchen.



      Nothing fancy, I just use the "Health" app on my iPhone to count my steps. If you have an iPhone, it's the white app with the small red heart on it, that is one of the standard ones. I always keep the phone in my pocket when I walk so the steps are registered. Alternatively there are plenty of other step-counting apps you can get for free.

      I know lots of people use watches or other devices, but this works for me. I just need to remember to keep the phone in my pocket, even when I'm just walking around the house, back and fore to the garage etc.

      Good luck

      Comment


      • #48
        Re: It's time to get fitter and shape up ......advice for a salad dodger please

        Originally posted by SLUDGE FACTORY View Post
        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
        I work in a leisure centre with free access to two gyms however, they just don't do it for me, even though I know the gym is a great avenue for getting healthier and losing weight. We're all different but walking has worked for me. Hopefully it does for you too, as it's the easiest, cheapest and most basic form of exercise out there.....if we're keeping this clean

        Comment


        • #49
          Re: It's time to get fitter and shape up ......advice for a salad dodger please

          Originally posted by Gnojek View Post
          Nothing fancy, I just use the "Health" app on my iPhone to count my steps. If you have an iPhone, it's the white app with the small red heart on it, that is one of the standard ones. I always keep the phone in my pocket when I walk so the steps are registered. Alternatively there are plenty of other step-counting apps you can get for free.

          I know lots of people use watches or other devices, but this works for me. I just need to remember to keep the phone in my pocket, even when I'm just walking around the house, back and fore to the garage etc.

          Good luck
          Map my Walk is a decent app. It’s free and it gives you your distance walked (K’s or miles), duration, average pace, steps, calories, el again (ft) and average cadence. Also gives you detailed analysis of pace, elevation etc. you can get weekly totals and plan your routes. Also gives you a map of where you’ve walked.

          They also have one for cycling, Map my Ride and one for running Map my Run although you can use the same app for all and just adjust it accordingly.

          All you have to do is put in your weight, height etc.

          Comment


          • #50
            Re: It's time to get fitter and shape up ......advice for a salad dodger please

            I haven't read any of the replies
            So! why bother with weights if you're not planning on muscle gain?
            Go for a brisk walk ...one album's length (about 40 mins) a day
            Drink water through the day.
            Drink a full glass of water 45 mins before your evening meal which should be no later than 7pm (eat nothing after that)
            DO NOT WEIGH YOURSELF EVERY WEEK. Try every second to third week.

            Comment


            • #51
              Re: It's time to get fitter and shape up ......advice for a salad dodger please

              Originally posted by Gnojek View Post
              Nothing fancy, I just use the "Health" app on my iPhone to count my steps. If you have an iPhone, it's the white app with the small red heart on it, that is one of the standard ones. I always keep the phone in my pocket when I walk so the steps are registered. Alternatively there are plenty of other step-counting apps you can get for free.

              I know lots of people use watches or other devices, but this works for me. I just need to remember to keep the phone in my pocket, even when I'm just walking around the house, back and fore to the garage etc.

              Good luck
              Thanks mate, very helpful

              Comment


              • #52
                Re: It's time to get fitter and shape up ......advice for a salad dodger please

                Originally posted by ToTaL ITK View Post
                I haven't read any of the replies
                So! why bother with weights if you're not planning on muscle gain?
                Go for a brisk walk ...one album's length (about 40 mins) a day
                Drink water through the day.
                Drink a full glass of water 45 mins before your evening meal which should be no later than 7pm (eat nothing after that)
                DO NOT WEIGH YOURSELF EVERY WEEK. Try every second to third week.
                I do weights but don't do it for building muscle.
                It relieves stress improves stamina helps fat burn and metabolism plus it does help with toning.

                Comment


                • #53
                  Re: It's time to get fitter and shape up ......advice for a salad dodger please

                  Originally posted by ninian opinian View Post
                  Map my Walk is a decent app. It’s free and it gives you your distance walked (K’s or miles), duration, average pace, steps, calories, el again (ft) and average cadence. Also gives you detailed analysis of pace, elevation etc. you can get weekly totals and plan your routes. Also gives you a map of where you’ve walked.

                  They also have one for cycling, Map my Ride and one for running Map my Run although you can use the same app for all and just adjust it accordingly.

                  All you have to do is put in your weight, height etc.
                  Decent app i used for ten years.

                  Comment


                  • #54
                    Re: It's time to get fitter and shape up ......advice for a salad dodger please

                    Originally posted by Organ Morgan. View Post
                    Unfortunately, I've known Sludge much longer than most people around here have, since his mid-teens in fact.

                    By the time he approached his 18th birthday in 1984 he was already a seasoned rotter. So much so that it surprised nobody when he declared his intention to seek membership of the Conservative Party at the earliest opportunity.

                    He was succesful in his quest on his 18th birthday. He reported that he received several hearty "hear, hear's" when he praised Margarat Thatcher's leadership and expressed a desire that Arthur Scargill be publicly hanged. (The Tories were in the process of smashing his National Union of Mineworkers and with it bringing the Trade Union movement to its knees.)

                    He said the selection was really a screening process to ensure the party didn't become sullied with manual workers, social housing tenants and "other scumbags of similar ilk."

                    Soon after he departed for three years to a northern England university. This confused me as I knew he was thick as feck. That mystery was solved when I Iearnt he was there as a cleaner rather than an undergraduate.

                    I understand he skived his way through the duration. Often seen hurrying with a bucket in hand, it emerged his mop remained in the same pristine condition when he handed it back as when it was issued. It likely never touched water.

                    When he returned he regaled anyone prepared to listen about the double first he gained whilst away. Depending on how gullible he adjudged those who listened, he bagged everything from biophysics and Greek mythology to embroidery and needlework. All of It was utter bollocks, of course.

                    His sole academic qualifation didn't really count. That was the 25 metre breaststroke. He sank on his first two attempts and was only awarded the certificate when the lifeguards didn't fancy rescuing him a third time.

                    What a kent that fella is!
                    There is a line

                    It's been crossed

                    Comment


                    • #55
                      Re: It's time to get fitter and shape up ......advice for a salad dodger please

                      Originally posted by Gnojek View Post
                      I work in a leisure centre with free access to two gyms however, they just don't do it for me, even though I know the gym is a great avenue for getting healthier and losing weight. We're all different but walking has worked for me. Hopefully it does for you too, as it's the easiest, cheapest and most basic form of exercise out there.....if we're keeping this clean
                      I can't do any impact exercise and I find swimming so boring . Cycling is a death mission these days .

                      Comment


                      • #56
                        Re: It's time to get fitter and shape up ......advice for a salad dodger please

                        If you’re pre-diabetic (I’m already mid-diabetic), then you need to cut your carbs.
                        That means no crisps, few chips, lentils in place of rice where you can and wholemeal pasta.
                        Do that and you will lose weight and your blood sugars will also drop.
                        Walking will help a lot as well.
                        Good luck!

                        Comment


                        • #57
                          Re: It's time to get fitter and shape up ......advice for a salad dodger please

                          Originally posted by stan butler View Post
                          I do weights but don't do it for building muscle.
                          It relieves stress improves stamina helps fat burn and metabolism plus it does help with toning.
                          Weights don't improve stamina my friend. During an intensive high impact workout it will burn calories. You need to walk(at pace) bike or swim to
                          improve stamina.
                          The best thing you can do is to strengthen your core as you get older to protect your back etc...balance is also important

                          Comment


                          • #58
                            Re: It's time to get fitter and shape up ......advice for a salad dodger please

                            Originally posted by The Hooded Claw View Post
                            If you’re pre-diabetic (I’m already mid-diabetic), then you need to cut your carbs.
                            That means no crisps, few chips, lentils in place of rice where you can and wholemeal pasta.
                            Do that and you will lose weight and your blood sugars will also drop.
                            Walking will help a lot as well.
                            Good luck!
                            I thought wholemeal pasta , brown bread and brown rice was OK......but the practice nurse said keep off any carbs

                            Comment


                            • #59
                              Re: It's time to get fitter and shape up ......advice for a salad dodger please

                              Originally posted by ToTaL ITK View Post
                              Weights don't improve stamina my friend. During an intensive high impact workout it will burn calories. You need to walk(at pace) bike or swim to
                              improve stamina.
                              The best thing you can do is to strengthen your core as you get older to protect your back etc...balance is also important
                              Apart from sit ups, which wreck my lower back , what can I do to strengthen my core ? Surely erect upright walking is a good start?

                              Comment


                              • #60
                                Re: It's time to get fitter and shape up ......advice for a salad dodger please

                                Originally posted by Gnojek View Post
                                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
                                Well done mate. Great effort. Wish i could do the same.
                                Spedger

                                Comment

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