This is the start of the end... lol.. well I hope not.

Well went to gym tonight, did my first session on the weights, just some free weights to start with.

Did some more cardio on the running machine and bike also.

Still not had any beer, and also not had any fatty foods.

Porridge for brekkie, omlette if I'm home or salad if on the road for lunch, and for dinner fish/chicken and veg mainly (did have spag bol tonight though). I'm topping up with a round of wholemeal toasted bread with some phili light on an evening now if I get peckish.

Well I have not lost any of belly yet in size, but the firm hard fat is certainly less solid and I have lost just under 1/2 of a stone so far in 2.5 weeks. Gone from 16 3/4 to 16 1/4 stone.
 
1/2 a stone in two weeks is good steady progress.

Well done for resisting your vices. Post up what you did with the weights at the gym, it's good to be able to build a structure that gives you and idea of your progress.
 
icecold said:
1/2 a stone in two weeks is good steady progress.

Well done for resisting your vices. Post up what you did with the weights at the gym, it's good to be able to build a structure that gives you and idea of your progress.
Click to expand...

I just used the free weights (the round heavy rubber balls with the grab handles) I spread my legs apart and lifted them up, one in each hand in front on me straight forwards, held them there for about 10 seconds then lowered them back down. Rinse and repeated 15 times.
The I did the same again but lifted them out to my side and held for 10seconds and lowered.

I used the 14kg weights.

I will be 100% honest I aint got a clue with weights, I don't feel comfortable using the machines, as I ain't got a clue how most of them are used correctly. Don't wanna look like a plum when I do it all wrong lol.
 
Try stronglifts as a starting routine, it's simple but works.

Move onto something else once you get the hang of the big lifts or get bored.
 
Both plates of food you've pictured are slightly unbalanced.

As a general rule of thumb.

Half your plate should be vegetables (potatoes don't count :D) a quarter should be starch and a quarter should be protein.

You can eat vegetables until they are coming out of your ears. Any fruit that ends in "berry" is better than any other. They contain far less in sugars and calories than oranges, apples, pears, grapes and bananas etc. For example: 300 grams of strawberries (a supermarket punet) is only around 90 calories and is also a decent portion of dietary fibre at 6g.

Drinking green tea without milk and sugar an hour or so after meals helps burn fat.

Drinking water 30 minutes before food helps to stop over eating.

Don't be scared of good fats. Fats from nuts (walnuts, almonds, brazil nuts) and oily fish (mackerel, salmon) are an essential part of a healthy diet.

Try to eat as much natural food as possible, avoid processes food as much as possible.

Doing steady cardio in first thing in the morning is best and weights in an evening. When you weight train use free weights as much as possible. You'll work more muscles that way and it improves core stability. Squats, dead lifts, clean and jerk and Turkish get ups burn more calories and work more muscle groups.

A cup of coffee first thing will also boost your metabolism.

Try not to have any kind of drinks while you eat, it will help you to feel fuller for longer.

Don't forget that it can take upto 20 minutes for your stomach to tell your brain it is full. So eat your food as slowly as you can.

Eat porridge for breakfast with a few blueberries and/or raspberries. It will keep you feeling fuller for longer than cereal, the fruit helps to make it feel more like a pudding. If you have too sweeten it, then use honey or maple syrup. One table spoon adds around 50 calories.

If you eat bread, make sure it's wholemeal. Hovis contains the highest percentage of whole wheat flour that's easily available in supermarkets. Same with rice and pasta, only whole wheat and whole grain. Always eat potatoes with the skin on.
 
Last edited:
Try and find a training partner, you'll encourage each other on the days you don't feel like it.

Don't use the car for short journeys, walk instead.

Run up the stairs, don't plod.

Do more housework. Vacuuming, mopping and sweeping are all good calorie burners and your Mrs will think you're great too. Long, steady, Sunday morning/afternoon walks burn more calories than you'd think. Two hours at 2mph will burn 400-500 calories, depending on the terrain.

After your weekly shop, park the car further away from the house and carry the shopping further than normal.

Gardening is another good calorie burner.
 
well a quick update.

the 19th to the 26th I didnt do any gym work due to preparing for i49. was working in the day and building rigs on the evening for my Antec stand. ate well though. until the actual friday/sat/sun as i was stuck at i49, and there is no real healthy food to eat there. but was on my feet for 9hrs every day none stop so that combatted it a bit

last week did good with food, however the weekend was write off BBQ for my birthday, with about 30 friends. ended up drinking for 13hrs too. sunday was bad hangover day, have dominos in bed lol and about 20 bottles of water.

This week has been good though gym 3 times so far and great eating and drinking water all week.

oh and ive started doing weights properly at the gym too, only about 20mins then about 40mins of cardio, so hopefully will help, ab crunches, with 36kg on the machine, especialy should help work the flabby belly, right?????

Typically I'm doing 20 reps of the ab crunch machine. around 36kg-40kg in bursts of 5.
20 reps of the machine where you push the bar forward to work you chest, around 30kg, in bursts of 5.
20 reps of the machine you sit and pull the bar down to your chest, around 25-30kg, in bursts of 5.
20 reps of leg presses with around 40kg, in bursts of 5.
Then do the same over a second time.
After that 40mins of mixed cardio, usually on treadmill and bike machine. (i hate the cross trainer)

Reckon thats a decent work out for a weakling, who is chunky?

putting of weighing myself till next monday.
 
Last edited:
I think as others have suggested , just try and get into strong lifts. These compound lifts will burn more calories and build muscle more quickly than random efforts on machines.
 
Been to the gym this morning. After wards I went to the supermarket and I picked a decent sized joint of beef and my arm started to shake. Is that normal when you start doing weights?
 
Ace Modder said:
So I assume that it means I have worked the muscles quite well in my arm then?
Click to expand...

I understand it as the cracks in your muscles forming. These cracks will be filled in making your muscles slightly bigger.

A lot of people suggests the stronglifts routine as it burns a high amount of calories compared to many other routines, it increases your lean muscle thus, increasing your metabolism leading to higher fat burning and it generally makes you quite fit by raising you VO2 max etc..

Seriously look into doing it!
 
Example

I began Stronglifts at the beginning of May, Since then I have gone from 17 and half stone to 15 stone 11. My diet was improved but, nowhere near perfect and my training has been infrequent in later months.
 
You must log in or register to reply here.
Back
Top Bottom