exercising, any tips?

Philz0r

Philz0r

Philz0r

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well im getting married in about 6 months and hoping to lose some of this belly.

im currently at 18.5 stone at a height of 6.01. last year i was jogging about 4 times a week and went from 21stone to 17.5 but got lazy to say the least lol.

so i've started jogging again, did my first run 2 days ago. just a local lap which is about 2.5miles and nearly died lol!.
when i was 21stone i used farlek (think thats how its spelt) when i struggled to jog more then 20 meters.

i also go down hill moutain biking which really boosted my fitness, only picked it back up 6 weeks ago since its been soaking wet and cold before that. (riding back up the hill is the hard part)

i have some weights in my bed room, and just do general lifts with them for about 15 minutes a day.


does anyone have any tips or surjestions for me to get into better shape?

im guessing the first one would be "get off the computer and get outside!" followed by "stop eating junk food!"

cheers Phil
 
Philz0r said:
its bread that does it for me i think. i eat far to much of the stuff!
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Bread is evil. Cake is my weakness :(

If I had both bread and cake, I'd be jumbo sized by now.

Try eating more vegetables and plain grilled meat.

Also, try banning all fried food. Anything that you would normally fry, stick it in the grill instead.

Veggies can be easily steamed in the microwave using a covered bowl.
 
Philz0r said:
cakes and sweets have never done it for me, but a big cheese burger? now were talking. i wonder if im part american?
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You must be lol.

I found it easy peasy to give up fried meat and started cooking my fish / chicken in the grill.

But I have an insatiable sweet tooth, and I cannot stop myself from munching away on any cakes or fruit pies I find :(
 
Just don't over do it mate or you will tire yourself out easily and will put u off.Just start out with few jogs a week for 30 mins plus and then go from there.Push ups, sit ups, squats, all that you can do in your house without Amy equipment.Do you like swimming? Swimming is good to tone up all your body part and burns plenty calories.Also cut down your carbodydrates, don't cur them out just cut them down.
 
Work out a rough 'active' metabolic rate and try and go below that. Mine is roughly 2500 (with exercise) to maintain weight so I try to hit 2000 calories a day. It's been working pretty well. Here's a basic calculator.

http://walking.about.com/cs/calories/l/blcalcalc.htm

Tips:
Don't undereat unless you want to lose any muscle you have
Train hard but don't let your enthusiasm lead to injury
Ditch the white bread and switch to wholegrain cereals
Try to cut calories by losing unnecessary carbs from your diet

Good luck!
 
Reduce your carb intake, especially around your exercise sessions. Im not saying get down to atkins level's but try to consume say 60g of carbs on days your going to be fat burning.

Also for the carbs that you do take in try and swap to whole wheat as opposed to white alternatives as these are lower GI and will keep you fuller for longer.

As someone has said previously, head over to the sports arena and do some reading up in there, some good reading to be had :)
 
how about specific beer bellies? Im reasonably fit but holy crap beer belly is annoying. can even see 6 pack underneath it but want rid of the belly. Any insider tricks to this?

I guess obvious answer is obvious....less of the alcohol? :)
 
My belly is my problem too. Everything else including my weight is fine, but my belly looks huge even tough I dont drink beer.
 
There arent any specific 'tricks' as such. Just hard work and get your diet in check :)

Also dont fall into the illusion that sit ups and ab exercises will get rid of the gut, as you cant spot burn fat, you just need to get out there and get your heart rate up for a minumum of 40 minutes 3 times a week.
 
start slow with the running and build it up, there is a good podcast called couch to 5k to build you up to that kind of distance.

Also eat the right things, if you come home starving from exercise dont eat crap have a banana and protein shake or something
 
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