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Hello all. I'm 23% body fat and 43 years old. I've set myself a target to lose as much body fat as I can before Christmas - ideally as much as 5% - not sure if that's realistic?? I fully intend to stay fit and healthy put perhaps tone down the frequency and intensity once I've reached my aim and keep at the lower weight once I'm there.

 I've joined a gym (doesn't have a pool) but has lots of classes, etc. I've done a lot of research into diet and whatnot so I think I'm okay on that side of things.  I'm aiming to go every day for 30-40 minutes - I'll get bored if I go for longer sessions.... My problem is that when I get to the gym I'm not entirely sure of what's the best thing to do. Do I do a whole session on cardio on one day, then a weights session the next on a specific part of my body or should I just get a good daily mix of everything. If there are any apps you guys can recommend I'd appreciate it as I like to have a specific thing in mind when I go to the gym and not just walk about thinking 'oh I haven't been on that for a while...'
All help much appreciated.
 

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Hello Everyone,

 

In January 2018 after relocating to a different area of the country my new doctors advised after doing the usual

New patient medical that I would benefit from a health and well-being course at the Gym with discounted entry.

 

I have always been big,obese,fat what ever the term is these days so being told this at 43 by my doctors wasn't

A surprise but more of a acknowledgement that I needed to get my s**t together.

 

I did the 5 month course of gentle supervised cardio and weights at the gym going Mon,Wed and Friday swimming

With a complete over hall of what I was eating

 

This where going well and I went from 165KG @ 5ft 11" and after the 5 months down to 153KG I felt great being able to walk

Without my legs hurting and generally feeling a lot better about myself.  

 

So I decided to join the gym full time/ and and up the frequency of attendance to Mon,Tue,Thu and either Sat or Sun with Fri swimming I asked 1 of the personal trainers for some advise

And they gave me a free 1hr personal training session in which they sorted me a training programme that we agreed would be review in 6 to 8 weeks.

 

I am currently doing the following:

 

20 step-ups x 9, Then 1 machine from the air circuit (9 machines in total) i.e squat, leg press, shoulder press etc.

Squat Press x 20 reps with 7KG Medicine Ball, 20 push-ups then farmers walk (100yds) 20KG dumbbells complete this 3 times

Treadmill, 2 mins @ 5kph then 2 mins @ 6.3kph slow jog complete this 3 times

I'm also doing weights in rotation:

Rotation 1: AB Crunch, Leg Curl, Leg Extension, Leg Press

Rotation 2: AB Crunch, Shoulder Press, Vertical Track, Chest Press, Low Row.

 

I have put some info below showing measurements taken at start 24/01 to today 22/07.

 

24/01/2018                                                                                22/07/2018

Biceps, L 42cm / R 42cm/                                                        L 39cm / R 39cm

Calf's, L 47.5 cm / R 47cm                                                       L 45cm / R 47cm

Chest, 135cm                                                                            134cm

Forearms, L 33cm / R 33cm                                                    L 32 cm / 34 cm

Hips, 130cm                                                                              128cm

Neck, 49cm                                                                               47cm

Shoulders, 142cm                                                                   135cm

Thigh, L 70cm / R 72cm                                                         L 65cm / R 67cm

Waist, 162cm                                                                           134cm

 

When I started the new programme in June I have progressed with the weights as per below:

June 4th                                                            July 22nd

Leg Curl 35KG                                                   40KG

Leg Exten 30KG                                                35KG

Leg Press 100KG                                              130KG

Shoulder Press 20KG                                       25KG

Vertical Track 50KG                                         60KG

Chest Press 35KG                                            40KG

Low Row 40KG                                                 50KG

Ab Crunch 40kg                                                45KG

 

There is a few things I could do with being advised on:

Am I overdoing it? I feel great but achy most of the time.

 

My diet as advised has been completely  overhauled, My wife is on slimming world and so far in 12 months or so 

Has lost 6 to 7 stone so I started eating like she has but have noticed that my weight has started to creep up slightly by 4KG and fluctuates between 155KG to 158KG is this normal?

 

Is there anything that would help me get a boost before I head to the gym? I do a physical warehouse job so after 8 hrs my

Energy levels are usually flagging so a extra boost would be great?

 

Sorry this post is a bit long winded but I need advise on what I can do to improve my current programme, if need be to get the

Most out of my gym time as I am from Monday going to be training as follows: Mon gym, Tue gym, Wed off, Thu gym,Fri gym and either sat or sun swimming.

 

Thanks for the advise

 

All the best Ed.

 

 

 

 

 

 

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Have always had this issue where when i lean forward my stomach extends to crazy amounts, like the entire content of my insides just falls towards gravity. I'm not fat just a little overweight on my stomach not noticeable in clothes when standing & i understand that gravity will cause sagging when leaning forward as it happens to everybody but in my case it seems extreme.  

So if i want to go about fixing this what workout will help? Bare in mind that i got my weight down to 148lb & that didn't help much now back at 168. 

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Can anyone give me advice.  I started running to lose a bit of weight (I didn't have much to lose) but more to tone up.  I've been doing long runs/power walking as this burns the calories but it has made my calves bigger (wider) and more muscle which isn't the look I am going for.  Should I stop the running and try a different exercise or should I be doing something different to help slim my calves down?

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Hi everyone,

Just posting on here for the first time, would appreciate any direction anybody could point in, if my thread would better be posted somewhere else or if there other other threads already answering my questions. 

Basically I’m just looking for advice on the best work out and diet likely to get me the results I’ll achieve, Ive gone to the gym just generally for a year or so and seen results just doing my thing but I know I could be doing better. Anyway, I saw the photos I’ve attached to this of a person I know he uploaded. They stated they achieved this in 12 weeks, “from under eating and over training, to training less and eating more”.

Basically his before photos look similar to where I’m at now, and the after photos — well, where I want to head towards.

I’m a 23year old male, roughly 174cm, currently weigh 78kg. Currently I’ve been doing (with some slack the last couple months if I’m honest); cable-Rows, squats, overheads, bench presses, dips, and chin ups all on roation, generally spend 1.5 - 2 hours at the gym, 3-5 of the above exercises, five sets of five with two minute breaks, adding 2.5kg to weights after every three sessions (I would go to the gym every second day, followed by two days off after the third session— also I don’t deadlift due to issues with my back). Ideally I suppose I’m looking for broad/defined shoulders and back, more defined stomach/abs & pecs, as well work on my arms and legs.. yknow generally just like an all over an athletic physique (like a tennis player or swimmer? Lol) not necessarily a bodybuilders one. I haven’t really paid much attention to diet, which I’m hearing is more and more key to this thing — id generally just have a protein shake after a work work. 

Anybody been in a similar position and/or able to advice me on a routine and diet that would help me get these results? Or just a point in the right direction?

It’s all appreciated, cheers everyone

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Hello, I am quite new to this so I would like some advice if possible! I am not trying to lose weight, I am just trying to become more physically healthy, strong and mainly toned. I have been doing the exercises seen below for 2 months. I have seen small changes in my physical appearance so far - my muscles in those specific areas are just slightly more prominent. 

What I am doing at the moment is as follows:
4-5 days a week: 30 minute exercise routine including 5-min warmup, then specific sets and reps of squats, lunges, calf raises, bridges and stomach crunches. (These are the areas I would most like to be less fatty and more muscular/strong). 
Every other day: 15 minute arm exercise routine (on top of other exercises if the days line up). I do a warmup and then bicep curls and triceps (the one with both hands behind your back). I am currently using 7.5KGs dumbells. (I want less fat under my arms and I want my triceps to be more defined, and I also want my arms to be strong). 

The amount of reps and sets I do are set to the almost maximum that I am physically able and I only do between 2-3 repetitions of each set for all exercises (I was very unfit before starting these exercises). Whenever the specific exercises become too easy, I increase the reps and sets slightly. With my arms, I also increase the weight by small amounts when it is no longer difficult to complete the exercise. I also swim for an hour each week and do quite a lot of walking (sometimes 80 minutes worth a week). I have quite an unhealthy diet, but I drink a lot of water and eat a lot of fruit. I am trying to work on my diet, but it is not as easy as just doing the exercises. 

I would like to know if what I am doing is worth it? Is the way I am increasing my exercises correct? Are my exercises pointless if I am still eating more fatty/sugary foods than I should be? Should I be doing less sets and more reps, or less reps and more sets?

If you would like to know the specifics of my sets/reps if that helps, just let me know! I am also a 21 year-old female, I weigh around 12.5 stone on average and I am 5 foot 6.

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Hello everyone i really need help to lose weight and stay motivated i go on holiday on the 26th may i am 12 stone 4 and i am only 5 foot 8 i am using my fitness pal to log my calories and exercise i just struggle to remain motivated each day and i studied health and fitness but i have always struggled with my weight and remaining motivated to lose it I am looking for any advice on exercises to do to help me both tone up my whole body and lose weight if anyone has any ideas on exercises and how to keep myself motivated that would be great  thank you in advance.

 

oliver

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Hi, I'm 15 male and very small and skinny. For a while now I've been looking to change and improve my body in the upper section (arms, chest, abs, shoulders) but I have not found the help or advice to help myself, are there any tips i.e. dietary plans, workouts, or any type of fitness tips in general would be a lot of help. 

Thank you

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Hi, I'm 15 male and very small and skinny. For a while now I've been looking to change and improve my body in the upper section (arms, chest, abs, shoulders) but I have not found the help or advice to help myself, are there any tips i.e. dietary plans, workouts, or any type of fitness tips in general would be a lot of help. 

Thank you

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I'm fairly new to fitness training, I started about two months ago, currently, I have a set of 10kg dumbells I've been using, I went from being able to do perhaps 7 erm...lifts? To now 18, should I increase how much I'm doing or go for more "lifts"?

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