GOT Fitness LOG

[Big Fat Sam]

Nope. Sunday evening is the cut off for any ale and fat foods lid. Nothing until Friday evening now.

I've lost about 5kg in the past two months. Nice and easy so am down to 100kg now. I'm six foot three so its not that bad.

Would love to lose another 5 kg like.

Not bad at all mate not bad.

That's my goal, to have lost around 5 kg by the end of February.

6'3, f me, won't mess with you lid.

 

[chicoazul]

Not bad at all mate not bad.

That's my goal, to have lost around 5 kg by the end of February.

6'3, f me, won't mess with you lid.

Nice and easy that way mate, doesn't even feel like you're starving yourself or eating cardboard for supper.

I used to be like a rake then my thyroid decided to got to Tenerife on a warm weather break. It still hasn't come back seven years later the [Poor language removed].

Good luck with your quest. Seems like you're right into it so you'll be sound. Do you find it makes you feel better mentally too like? An early morning weights session makes me feel boss for the day.

 

[evilwebby]

- Drink lots of water

Good point - this is very important!
I don't think 81-82kg is especially overweight for 5"9-10?

I'm jogging 3-4 nights times a week too - trying to do 20 miles a week, but I just like to take it slow and steady, paying close attention to my heart-rate monitor and not bumping myself above the aerobic zones. I used to think that if I wasn't ready to keel over and die at the end of a run then I wasn't trying hard enough so I really didn't like running before, but now I've done more research I'm very happy to stay at a slow pace, which makes it more enjoyable too. It's all about keeping below the threshold where your body doesn't have to tap its anerobic store. Heart rate monitors are an invaluable training tool if you're going to be doing an activity regularly and want to record your progress. It's very encouraging watching as you can go that little bit fast over time for the same amount of work your cardio system is having to do.

 

[blue4eva77]

This is a good thread. I'd like to add my own thoughts about myself.

I am between 5'9 and 5'10 and currently weigh around 81.5 kg (12.8 stone).

Obviously this is too much, and I'd like to lose a total of around five kilos, and as much of that as possible from my stomach.

I'm down from 82.9 kg (actually weighed in at 81.1 kg this morning) to about 81.5 kg after a week and a half, so it's going well. That's around 1.5 kg in 1.5 weeks.

My method:
- No alcohol
- Drink lots of water
- No chocolate or crisps [Note: I love chocolate and crisps. And where I work there is constantly stuff like that being passed around, birthdays with people bringing in cakes, muffins, etc, agh.]
- No (or as few as possible) carbs after work

Bought myself a yoga mat for my bedroom and do between 200 - 300 crunches on a typical day and can feel my stomach muscles after each session, and have taken up jogging.

My first jog was a struggle although I managed 5km. I took about three breaks to slow to a walk and was tired by the end of it, didn't feel like I could do further.

My last two jogs (I've done about six or seven) were about 6.5km each, and done in a relatively decent time of about 33 minutes, with only one walk of a minute in between.

I still need to lose around 4.5 kg, and estimate if I can keep this up I can get there within the next five weeks, or by the end of February. I'd be absolutely made up if I achieved that, but I won't be happy until I get rid of what stomach fat I have and I fear even with 77 kg I won't be happy with it.

Don't be too hard on yourself mate. Setting goals is great but baby steps at first. The jogging you're doing is superb and it sounds like you're getting into a stride now (no pun).

At the end of the day its all about calories in vs calories burned. Those 30-40 minute jogging sessions should have you burning at least 600 cals, at least. Excellent.!! Remember to lose 1lb of fat, we need to burn 3500 cals. Of course just being awake doing everyday activities burns a lot too.

You're doing sound mate

 

[blue4eva77]

Good point - this is very important!
I don't think 81-82kg is especially overweight for 5"9-10?

I'm jogging 3-4 nights times a week too - trying to do 20 miles a week, but I just like to take it slow and steady, paying close attention to my heart-rate monitor and not bumping myself above the aerobic zones. I used to think that if I wasn't ready to keel over and die at the end of a run then I wasn't trying hard enough so I really didn't like running before, but now I've done more research I'm very happy to stay at a slow pace, which makes it more enjoyable too. It's all about keeping below the threshold where your body doesn't have to tap its anerobic store. Heart rate monitors are an invaluable training tool if you're going to be doing an activity regularly and want to record your progress. It's very encouraging watching as you can go that little bit fast over time for the same amount of work your cardio system is having to do.

Good post!!

 

[blue4eva77]

Nice and easy that way mate, doesn't even feel like you're starving yourself or eating cardboard for supper.

I used to be like a rake then my thyroid decided to got to Tenerife on a warm weather break. It still hasn't come back seven years later the [Poor language removed].

Good luck with your quest. Seems like you're right into it so you'll be sound. Do you find it makes you feel better mentally too like? An early morning weights session makes me feel boss for the day.

Its a proven fact that a good work out session releases chemicals in the body (endorphins) that make us feel good. These endorphins relieve stress and depression and is obviously why you feel so good for the rest of the day.

 

[Big Fat Sam]

Nice and easy that way mate, doesn't even feel like you're starving yourself or eating cardboard for supper.

I used to be like a rake then my thyroid decided to got to Tenerife on a warm weather break. It still hasn't come back seven years later the [Poor language removed].

Good luck with your quest. Seems like you're right into it so you'll be sound. Do you find it makes you feel better mentally too like? An early morning weights session makes me feel boss for the day.

Hm well I tend to do my exercise late at night. Can't be arsed getting up earlier than when I get up for work, but it is sound... just come back and have a light tea, then exercise a few hours later around 10/11pm. It does feel good, but can't really say any better mentally.

Great thread this.

 

[Big Fat Sam]

Good point - this is very important!
I don't think 81-82kg is especially overweight for 5"9-10?

I'm jogging 3-4 nights times a week too - trying to do 20 miles a week, but I just like to take it slow and steady, paying close attention to my heart-rate monitor and not bumping myself above the aerobic zones. I used to think that if I wasn't ready to keel over and die at the end of a run then I wasn't trying hard enough so I really didn't like running before, but now I've done more research I'm very happy to stay at a slow pace, which makes it more enjoyable too. It's all about keeping below the threshold where your body doesn't have to tap its anerobic store. Heart rate monitors are an invaluable training tool if you're going to be doing an activity regularly and want to record your progress. It's very encouraging watching as you can go that little bit fast over time for the same amount of work your cardio system is having to do.

Good post mate thanks.

Yeah I think I can easy to 20 miles a week too, got myself two nice routes of 6km either direction of where I live. One takes me here...

I am probably trying too hard at the minute, but I have learned not to get disappointed when I weigh myself and it's stayed the same/gone up a bit.

 

[Big Fat Sam]

Don't be too hard on yourself mate. Setting goals is great but baby steps at first. The jogging you're doing is superb and it sounds like you're getting into a stride now (no pun).

At the end of the day its all about calories in vs calories burned. Those 30-40 minute jogging sessions should have you burning at least 600 cals, at least. Excellent.!! Remember to lose 1lb of fat, we need to burn 3500 cals. Of course just being awake doing everyday activities burns a lot too.

You're doing sound mate

Interesting, wasn't aware of that.

I know for sure at present I am eating nowhere near 2000 calories a day, but am not counting. I'm not starving myself and am eating plenty of fruit (thankfully we get free fruit in work so it's easy).

Thanks for the encouraging words.

 

[chicoazul]

Starting to count calories is an eye opener when you realise which foods are full of them.

And aye 3500 calories a pound. But everyone is different on how many calories they are allowed daily dependent on size and lifestyle so 2000 for a lad isn't always standard.

 

[Pat's Van]

I think calories are my favourite food though

 

[Bruce Wayne]

Starting to count calories is an eye opener when you realise which foods are full of them.

And aye 3500 calories a pound. But everyone is different on how many calories they are allowed daily dependent on size and lifestyle so 2000 for a lad isn't always standard.

It's good to get an idea around portion sizes as well. As you say, it does depend on lifestyle, but I find a good guide is to figure out your BMR, which will tell you roughly how many calories you'd burn if you stayed in bed all day. From that you can add on a wee bit depending on how you spend your day (desk job less than a manual one etc.) + any you estimate you burn off during exercise.

I'd tend to take some of the online calculators for calories burnt with a pinch of salt. There's a formula for cycling that figures it out based on your power output, but not sure for running etc.

 

[evilwebby]

If addition, if you eat the right type of food (ie not sugary junk), its actually almost impossible to overeat - your brain automatically releases leptin to tell your stomach that its full at the right time. You body is smart, it knows exactly how much energy it needs when you feed it good fuel. This is a much more accurate measure *for you* than any calorie counting chart.

But sugar supresses leptin release, raises blood sugar and instead triggers insulin, leading to a vicious cycle of high blood sugar, insulin release, hunger pangs, eating more sugar, more insulin release, hunger pang etc.

 

[Baines' left foot]

I'm sure this thread inspired me to go to bed "early" last night. This will be my earliest gym session in a good while!

Breakfast: Porridge, 2 x boiled egg, banana.

 

[Bruce Wayne]

As an aside, I have a habit of talking/walking in my sleep. Apparently last night I was shouting for someone called Dave to go faster whilst out of bed in an aerodynamic tuck position. Don't even know anyone called Dave. Or Rodney.