The get fit, stay fit thread

[Spain]

2 stone 6lbs in 9 weeks is pretty good going, keep it up.

Not sad at all, IMO. I found having small objectives all the way down to be a great way of keeping the incentive while also having a sense of achievement each time I met one of them. When it all comes down to it, it's about whatever works for you motivation-wise though.

[JamieStevenson]

It's weather like this that really shows how disgustingly out of shape I am. Sweating buckets. Not weighed in forever, probably 22+ ST too.

[nelsjfc]

Been taking steps last few months to start getting healthier again. Used family issues and holidays as an excuse to stop over winter ("start again Monday") and got close to 14st again. Started using myfitness pal again and have decided to keep using it regardless as means I'm not kidding myself as to what I'm eating. Lost 8lbs again since new year and hoping to get back below 13st. Weather will hopefully encourage a bit more exercise now too. I played 45 minutes at right mid a couple of weeks ago and thought I was going to die.

 

Would echo Spain's sentiments above about giving yourself that feeling of achievement when starting out. I'd also suggest being honest about what you can change and stick to long term.

 

 

[The Minertaur]

Bang on one year until I get married and I'm weighing 14 stone 8.  Target is to basically shift the excess fat and get rid of my moobs before the big day.

Been going to the gym this week for the first time and fairly enjoying it so far.  Mainly treadmill and rowing machine so far with a bit of cross trainer as well.  My biggest failing is crisps.  I'm sitting at work just now craving a bag of crisps! Thankfully I made the decision to leave my wallet at home and bring an orange with me instead...

I've literally no idea if I'm doing a good job at the gym.  Tend to only be there for about an hour a night so mix what I'm doing every 15/20 minutes.  This a good idea?

[TheScarf]

Last set best set lads.

[Dee Man]

5 hours ago, The Minertaur said:

Bang on one year until I get married and I'm weighing 14 stone 8.  Target is to basically shift the excess fat and get rid of my moobs before the big day.

Been going to the gym this week for the first time and fairly enjoying it so far.  Mainly treadmill and rowing machine so far with a bit of cross trainer as well.  My biggest failing is crisps.  I'm sitting at work just now craving a bag of crisps! Thankfully I made the decision to leave my wallet at home and bring an orange with me instead...

I've literally no idea if I'm doing a good job at the gym.  Tend to only be there for about an hour a night so mix what I'm doing every 15/20 minutes.  This a good idea?

80% diet, 20% gym 

You can hammer the gym all you want but if you're not eating relevant to your gym program you won't see the differences you want or as quickly as you want.

There are loads of programs online or get a PT down the gym to sort you out.

FWIW, I left it to the last minute before getting into shape before my wedding. I basically starved myself and trained hard for the month before it. Good results but not recommended. 

[nelsjfc]

For the first time in my life, I went out for a run today. Lasted 20 minutes, did 3km and think I might now be on death's door.

[Dee Man]

3 hours ago, nelsjfc said:

For the first time in my life, I went out for a run today. Lasted 20 minutes, did 3km and think I might now be on death's door.

Best cancel everything on Saturday.

[Dee Man]

This is my gym program for the next 4 weeks. One body area per day with a rest on 4th day. 

Too easy.

Spoiler

 

[nelsjfc]

Best cancel everything on Saturday.

I'm working over the weekend so should be able to find a quiet corner of the office to sob quietly.

[MONKMAN]

Went swimming tonight for the first time in years. Managed 1500m, felt good for it and might start aiming for a couple of swims a week from now on.

[Boostin' Kev]

Good distance even for a regular swimmer, that's almost a mile.

[DigOutYourSoul]

Had been off the gym since July 2015 when I started a new job. Before that I was in decent shape and had been working out for about 18 months on and off.

In January I decided enough was enough at 14 stone 4 and I got myself back into the gym. Done 4 weeks of 4 days full body workouts in January to get myself back into the swing of things. in February I started a 4 days split: back/bis, chest/tris, legs, shoulders - with rest days wed, sat, sun (golf on Saturday counts as rest).

Planning on doing this programme until the end of April, as I'm seeing some decent results. Lifts getting heavier and maintaining form. A friend asked me to film my deadlifts and even I was surprised at the form - just need to sink my hips a little lower.

Then I'm going to start jim stoppani shortcut to shred from the second week in May to July (going on holiday on the 1st). Will struggle to stick strictly to the diet in that programme but will give it my best shot - struggle at work on low carb days. Going to split it over 7 weeks as I think I'll struggle to make the gym 6 days a week so will take the total 36 workouts and split them over 7 weeks.

Currently trying to get around 230g of protein a day to help build muscle, 2 tins of tuna at lunch helps a long way. But needing to split my meals out into having 2 lunches rather than all at once - again not always possible with meetings etc.

Feel like I'm getting there but enjoy my weekends too much, which does halt progress a little.

[Unleash The Nade]

Been overdoing it lately tbh.

Been going to gym almost every day for the last 3 weeks doing cardio ( mainly Wattbike) and low weights with high reps, plus all my cycling.

Despite being given advice to do so  , not been taking enough rest days to let my body recover, so feel totally fucked now .

Lesson learnt !

 

 

[Boostin' Kev]

11 hours ago, DigOutYourSoul said:

Had been off the gym since July 2015 when I started a new job. Before that I was in decent shape and had been working out for about 18 months on and off.

In January I decided enough was enough at 14 stone 4 and I got myself back into the gym. Done 4 weeks of 4 days full body workouts in January to get myself back into the swing of things. in February I started a 4 days split: back/bis, chest/tris, legs, shoulders - with rest days wed, sat, sun (golf on Saturday counts as rest).

Planning on doing this programme until the end of April, as I'm seeing some decent results. Lifts getting heavier and maintaining form. A friend asked me to film my deadlifts and even I was surprised at the form - just need to sink my hips a little lower.

Then I'm going to start jim stoppani shortcut to shred from the second week in May to July (going on holiday on the 1st). Will struggle to stick strictly to the diet in that programme but will give it my best shot - struggle at work on low carb days. Going to split it over 7 weeks as I think I'll struggle to make the gym 6 days a week so will take the total 36 workouts and split them over 7 weeks.

Currently trying to get around 230g of protein a day to help build muscle, 2 tins of tuna at lunch helps a long way. But needing to split my meals out into having 2 lunches rather than all at once - again not always possible with meetings etc.

Feel like I'm getting there but enjoy my weekends too much, which does halt progress a little.

Don't worry about number of meals a day it's the overall daily macro intake that's important.

[Boostin' Kev]

10 hours ago, Unleash The Nade said:

Been overdoing it lately tbh.

Been going to gym almost every day for the last 3 weeks doing cardio ( mainly Wattbike) and low weights with high reps, plus all my cycling.

Despite being given advice to do so  , not been taking enough rest days to let my body recover, so feel totally fucked now .

Lesson learnt !

 

 

Happens to me all the time.  I always take 1 day off a week but it's sometimes not enough.

[Al B]

21 hours ago, Dee Man said:

This is my gym program for the next 4 weeks. One body area per day with a rest on 4th day. 

Too easy.

  Reveal hidden contents

 

Don't mean to seem nosey but I'm curious to where you got this programme from?

I'm sure others will disagree but that's faaaaaaarrrr too much each day. Also it's a strange split...chest and triceps make sense as you are using tri's in pressing movements. You use biceps in pulling movements through so pairing them with another push day in shoulders wouldn't be ideal. Back/Biceps would make much more sense.

If you're using splits like that, chest/tri's, back/bi's and shoulders/abs would be more ideal.

I still reckon that volume per day is counter-productive though, although as I say I'm sure some would disagree.

[Dee Man]

1 minute ago, Al B said:

Don't mean to seem nosey but I'm curious to where you got this programme from?

I'm sure others will disagree but that's faaaaaaarrrr too much each day. Also it's a strange split...chest and triceps make sense as you are using tri's in pressing movements. You use biceps in pulling movements through so pairing them with another push day in shoulders wouldn't be ideal. Back/Biceps would make much more sense.

If you're using splits like that, chest/tri's, back/bi's and shoulders/abs would be more ideal.

I still reckon that volume per day is counter-productive though, although as I say I'm sure some would disagree.

It's a 12 week fitness programme/competition that's done twice a year in Australia. It's split into 3 x 4 week phases and this is the final phase. I've had tremendous results so far but when this final phase was released the other day I thought "Fucking hell, no wonder they guarantee you results if you stick with the programme". 

It's pretty intense but I'm going to get stuck in for the last 4 weeks. I don't think anyone would realistically attempt to carry on that level of intensity on a regular basis.

Btw, the last 4 weeks had pulling and pushing exercises on separate days. What's the problem with having both on the same day?

[Al B]

No real problem as such, just your biceps are getting worked massively as part of your back workout (or any pull exercise), so it tends to make sense to keep them together. If you do biceps separately on a different day then you're eating into their recovery time.

Just different ways of doing different splits, some people do push day/pull day/leg day, some people do opposites whereby you work opposing muscles one after the other (bicep exercise followed by a tricep exercise, chest exercise followed by back exercise), some people do whole body workouts with rest days in between. As long as it's safe then it's really down to whatever works best for the individual.

 

If it's some kind of competition/challenge type thing that explains the volume, but in terms of general training I'd always say that's far too much per session.

[Al B]

Additionally just another point on the back/biceps thing. As with anything (not just the body), any movement is only as strong as it's weakest part. Therefore if you have done a biceps day and then try to do a back day before your biceps have fully recovered, you'll tend to find that you won't be working your back to it's full potential as your biceps will tire before your back is getting the chance to get there.

Edited March 31, 2017 by Al B