GOT Fitness LOG

[nsno-chris]

Bit of advice please,

I done a bit of powerlifting last year, and went the Gym 3 times a week. But I tried to loose weight and tone up, but increase mass.. this all counter acted each other ! And so demotivated me and I gave it up.

I haven't trained for about 6 months now, but really want to get back into it, my main goal is weight loss, but if I can gain a little muscle great.. what't the best way to get myself back into it? Start running? If so is there a good app to get me started?

Does anyone know a good Gym routine to also get me back in the gym ?

Diet, is the most important thing. Muscle burns more calories than fat, so increasing calories is the most important thing. Even if it means a little increase in BF it will work wonders to ensure your metabolism is firing.

Slowly upping calories then slowly decreasing them to cut is the best option; cutting them to far and to quick will result in metabolic slowdown. This is why people who crash diet tend to put on more weight when they eventually stop.

Check out Layne Norton on YouTube for dieting information. Look for his "reverse dieting" video and he describes it perfectly

With regards to a starter routine, you cannot beat 5x5, a mixture of squats, deadlifts, shoulder press and bench press alternating over 3 days. You slowly increase the load each time by small amounts.

 

[Tooley1878]

Diet, is the most important thing. Muscle burns more calories than fat, so increasing calories is the most important thing. Even if it means a little increase in BF it will work wonders to ensure your metabolism is firing.

Slowly upping calories then slowly decreasing them to cut is the best option; cutting them to far and to quick will result in metabolic slowdown. This is why people who crash diet tend to put on more weight when they eventually stop.

Check out Layne Norton on YouTube for dieting information. Look for his "reverse dieting" video and he describes it perfectly

With regards to a starter routine, you cannot beat 5x5, a mixture of squats, deadlifts, shoulder press and bench press alternating over 3 days. You slowly increase the load each time by small amounts.

Cheers buddy,

I started 5x5 when I 1st started the Gym last year .. your right its brilliant. I think I will start using it again to ease myself in, but include more cardio ?

I'll check out Layne Norton aswell

 

[nsno-chris]

Cheers buddy,

I started 5x5 when I 1st started the Gym last year .. your right its brilliant. I think I will start using it again to ease myself in, but include more cardio ?

I'll check out Layne Norton aswell

Layne is brilliant, he's a competing powerlifter, formally a bodybuilder, with a PHD so has the science to back up all his advice. Even his diets, he's an advocate of If It Fits Your Macros, so believes that any food can be eaten as long as it's within your macronutrient requirements.

I wouldn't bother with the cardio at all, the amount of calories you'd burn lifting weights, and getting heavier each week, far outweighs any steady state session.

 

[Rook]

I went farther and faster on the elliptical machine than anyone ever before me. I am still the reigning champion of exercise.

 

[Bruce Wayne]

Did a century on the bike at the weekend, not ridden that far before. Pretty flat one, around Cheshire.
Felt decent all in all, just my feet got quite uncomfortably numb, and it wasn't due to tight shoes or the cold. Going to take a close look at the cleat position to see if that makes a difference [could just be down to not being used to long road rides].

Was that the Cheshire Cat?

 

[Black Belt Jones]

Was that the Cheshire Cat?

No, just a local ride with mates. I do have an entry for the Cheshire cobbled classic in June, meant to be good. East Cheshire is fairly hilly, and a lot of old cobbled roads make for some sharp climbs (but short).

The Fred is stressing me out a bit atm. Entering these sort of events is great for giving you a training goal, and they usually end up going well, but you have a bad couple of weeks and it does your head in. Was in China last week with work, no cycling, eating out all the time, caught a cold - feel well out of shape. A temporary set-back in the grand scheme of things...

 

[USABlue]

not me, but my sister just ran a half marathon yesterday! massive accomplishment for her as she's never been much of an athlete and was in awful shape two years ago. Very proud, especially as I never would've done one even when I played sports year round

 

[Kiwi]

Back into my running, started off with a walk run program. Did 5k to start with a real mix of gradients that was about 80% run 20% walk, twice this week, and 3 times next week. Going to gradually increase but being careful to avoid a stress related injury with a tendinopathy or shin splint/compartment syndrome developing

 

[CahillsCornerFlag]

Back into my running, started off with a walk run program. Did 5k to start with a real mix of gradients that was about 80% run 20% walk, twice this week, and 3 times next week. Going to gradually increase but being careful to avoid a stress related injury with a tendinopathy or shin splint/compartment syndrome developing

Doing exactly the same as you, prone to shin splints so can only do twice a week but a couple of short walk breaks amongst a 5k is good stuff.

 

[Bruce Wayne]

Lovely day for a spin today. Legs felt a bit rubbish, but managed a PB on one of the climbs and I'm sure the 100km in the legs will be useful.

 

[TheFinnFan]

Had a run, 6 km 30:28

About two minutes better time than last time

 

[Rook]

Shin splints are the devil's work. Any continuous running on hard surfaces and back they come...stretching, foam rolling, compression and elevation is a hell of an effort just for a shortish run.

Compression sleeves

Also when sitting in a chair at work or at home place your feet flat and do toe raises.

 

[TheFinnFan]

Just finished City Run 6 km time around 28 min..more accurate time soon

 

[TheFinnFan]

28:30.2

 

[TheFinnFan]

Very happy yerss