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  #1  
Old 14-06-2019
Jimmy Jimmy is offline
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Getting fitter when you dont know how

Wondered how many were getting older and not very fit like me. I found a simple regime that works well for me. Might be useful to others?

I used to work in factories and i was pretty strong, but for a long time i have an office job and 3hr roundtrip commute and chronic back issue...i could be out of action (eg struggling to walk) 1 week a month. i had let myself get very weak...it made riding dirt and road unenjoyable.

So i needed to get moving and build strength in my core/back. This stuff isnt easy or intuitive for me...i need something i can follow or I end up getting no where. So after lots of research (years and years) i have settled on 3 things to lose some weight, but more importantly i enjoy them and how they make me feel...so i look forward to eating properly and exercising and all of it's benefits.

1. remove processed food wherever possible, 80% of the time is enough. Just eat stuff that doesnt come in a packet, or aim to eat stuff made from food. Our family has always done this pretty much, but i've gone further.

2. understand how much i eat vs how much my body needs. I used the App myfitnesspal and log what I eat. I was SHOCKED how much i over eat. Considering the only way to lose weight is eat less than you need, counting your beers and snacks will shock you. No amount of cardio (unless competitive level) will help you counter act way too much intake.

A pot of beer could take 30min of flat out on the exercise bike to work off...i can drink 10 beers on a week night...its impossible to catch up. I also have added intermittent fasting because i also think about gut health and recovery...but only cos it interests me rather than its essential.

3. Build some muscle to burn more fat, but mainly to get strong in my core and reduce back issues. I am following stronglifts 5x5. Simple program to build some strength, particularly in your core and back. Its easy to learn, easy to build up a little. eg in March i couldn't squat my own body weight, now i can squat 45kg with good form. You could easily find a prison workout (your own body weight) that would give the same results.

Squats sound scary for your knees and back...but in fact they aren't if you have good form. I do this program at half speed. I do each weight twice, instead of once, because i care more about getting better at it than increasing the weight.

Just offering this for any other non sporty people who dont know much about it or think it wont work for them. You can drop a little weight and build a little strength fairly easily and cheaply. Its working for me (6 months), a variation of this might work for you.

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Old 15-06-2019
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dalboy dalboy is offline
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start your day with protein - eggs, protein shake, lean meat/chicken (avocado if you need more energy in the morning). this will stop your body's insulin level spiking as soon as you break your fast from sleeping, and oscillating throughout the day, giving you constant sugar/carbohydrate cravings.
limit carbohydrates, or at least high g.i. carbohydrates, at dinner time.
build muscle whenever possible, as what you have eluded to is correct in that a high muscle:body weight ratio will help burn calories even at rest.
building fitness: there is no easy way to achieve this, although it only takes a small amount of high intensity exercise to build a decent level of fitness. (few sprints on the beach/hills. 5 minutes flat-out on an exercise bike/rower etc etc).
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Old 15-06-2019
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Calorie deficit and exercise.
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Old 15-06-2019
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Pete40 Pete40 is offline
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Both of the above posts have merit.
One of my Go-to workouts is 33 reps of the following exercises done anywhere.
Squats
Walking lunges
Dips
Pushups
Step ups
Plank with one arm and one leg raised at the same time
Good mornings
Jump ups
Everest mountain climbers
Squat thrusts
Side to side jumps
Body rows

I'm getting back into weights too as body weight exercises aren't enough when you get over 45.

Love my new MTB

Intermittent fasting 16-8 is easy and works for me.

57 is the new 35.

Thanks Jimmy.
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Old 15-06-2019
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Tom68 Tom68 is offline
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Quote:
Originally Posted by sharpXR400 View Post
Calorie deficit and exercise.
Jimmy's trying to get fitter and build muscle, calorie deficit slows metabolism, not good for fitness or muscle.
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Old 15-06-2019
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Medium Rare Medium Rare is offline
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Body weight exercises are for endurance to build strength and increase stamina you need to lift heavy things.

Other options to get fit if you are unsure where to start are join a boxing gym or take up something like cross fit.
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Old 15-06-2019
Jimmy Jimmy is offline
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I am 47 next month. For me, having something to follow that i can work on mastering the technique of is important. Stronglifts is 2 routines, you interchange every second day. Every second day you add 2.5kg. They are compound lifts rather than specialists lifts...i am a true beginner so its ideal for me to work more muscles and build core strength...i am not focused on have big arms or anything.

Squats, Barbell rows, Bench press
Squats, OH Press, Deadlift

Trying to work out deficit vs maintenance while lifting is not easy for me. So because my main aim was to lose some kg i did deficit, 16/8 and lifting for a few weeks...i shed a lot of flab and puffiness doing this. But starts to make you feel shit. From next week i will stick to 16/8 on weekdays and lift the intake to maintenance and focus on getting stronger (not building muscle so much).

dalboy, soft boiled egg on toast, sometimes with avo is the staple in this house. But when waiting until late morning to eat its just left overs. Which always have protein/meat or if salad i add cheese. I have been on carb limited and no processed sugar for 10 years. I try to have something probiotic each day. eg sauerkraut or kefir. I started to get sensitive guts at some point and the active food has basically cured it. We process our own meat, i have 50kg of pork here, we spent last weekend making bacon and sausages etc. My wife buy milk from a collective in our community. We grow some vegie (though not enough). Basically everything we eat is made from whole foods.
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Old 15-06-2019
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Quote:
Originally Posted by sharpXR400 View Post
Calorie deficit and exercise.
Quote:
Originally Posted by Tom68 View Post
Jimmy's trying to get fitter and build muscle.
Quote:
Originally Posted by Jimmy View Post
So because my main aim was to lose some kg
Well I stand corrected.
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Old 17-06-2019
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Quote:
Originally Posted by Jimmy View Post

dalboy, soft boiled egg on toast, sometimes with avo is the staple in this house. But when waiting until late morning to eat its just left overs. Which always have protein/meat or if salad i add cheese. I have been on carb limited and no processed sugar for 10 years. I try to have something probiotic each day. eg sauerkraut or kefir. I started to get sensitive guts at some point and the active food has basically cured it. We process our own meat, i have 50kg of pork here, we spent last weekend making bacon and sausages etc. My wife buy milk from a collective in our community. We grow some vegie (though not enough). Basically everything we eat is made from whole foods.
that sounds epic
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