Lost weight, where to start with fitness/training?
Discussion
Short version, I've lost 6 1/2 stone over the last few years, early 40's, had 2 years of battling my mental health demons and feeling ready now to start tackling my physical health ones.
I try to walk 3km in my 30 minute lunch break at least 4 times a week, I will be back out on my bike now there is a bit more daylight. Where do I start with trying to find other ways to lose weight and gain strength. In an ideal world, I'd like more upper body strength and muscle definition but the main goal is just to keep shedding the weight.
I keep looking at various different things, but knowing where to start or get basic advice seems to be a minefield. I hate running, but I will do it, although having destroyed my knee a few years ago I have been advised to avoid anything high impact.
Where would you start?
I try to walk 3km in my 30 minute lunch break at least 4 times a week, I will be back out on my bike now there is a bit more daylight. Where do I start with trying to find other ways to lose weight and gain strength. In an ideal world, I'd like more upper body strength and muscle definition but the main goal is just to keep shedding the weight.
I keep looking at various different things, but knowing where to start or get basic advice seems to be a minefield. I hate running, but I will do it, although having destroyed my knee a few years ago I have been advised to avoid anything high impact.
Where would you start?
MrBig said:
Short version, I've lost 6 1/2 stone over the last few years, early 40's, had 2 years of battling my mental health demons and feeling ready now to start tackling my physical health ones.
I try to walk 3km in my 30 minute lunch break at least 4 times a week, I will be back out on my bike now there is a bit more daylight. Where do I start with trying to find other ways to lose weight and gain strength. In an ideal world, I'd like more upper body strength and muscle definition but the main goal is just to keep shedding the weight.
I keep looking at various different things, but knowing where to start or get basic advice seems to be a minefield. I hate running, but I will do it, although having destroyed my knee a few years ago I have been advised to avoid anything high impact.
Where would you start?
Walk on hills, preferably on rough terrain, especially if it requires scrambling/clambering over things.I try to walk 3km in my 30 minute lunch break at least 4 times a week, I will be back out on my bike now there is a bit more daylight. Where do I start with trying to find other ways to lose weight and gain strength. In an ideal world, I'd like more upper body strength and muscle definition but the main goal is just to keep shedding the weight.
I keep looking at various different things, but knowing where to start or get basic advice seems to be a minefield. I hate running, but I will do it, although having destroyed my knee a few years ago I have been advised to avoid anything high impact.
Where would you start?
Bodyweight strength and balance exercises (a pullup bar and rings/suspension trainers are good). https://www.menshealth.com/uk/building-muscle/a756...
You can buy dumbells and kettlebells, although prices are now quite high.
My recommendation is the sandbag. You can by commerical ones, but an old holdall, canvas sack or army kit bag filled with sand (in plastic sacks) will do. Building sand costs very little, £2-3 for 20Kg!
Start light. You can do any sort of lifting exercise with it and dropping it would not cause any damage. Even just holding the sandbag in a bearhug or on your forearms and walking with it is a good exercise.
Stick it on your shoulder and walk around the park, stopping to do some lifts/pressups squats etc.
https://www.themodestman.com/full-body-sandbag-wor...
Edited by MC Bodge on Tuesday 30th March 12:02
I'm a recreational cyclist, so I wold say cycling for the cardio side of things, and burning a few calories... it's a good time of year to get back on the bike! Start short and simple, then if you choose a hilly route there is also some resistance to build muscle, then bigger muscles burn more calories, so it's a positive circle.
Upper body, well you could always start simple bodyweight exercises at home, push-ups, sit-ups, etc. then expand this side of things as and when.
Upper body, well you could always start simple bodyweight exercises at home, push-ups, sit-ups, etc. then expand this side of things as and when.
MrBig said:
I'm a good way off that yet though!!Thanks all for the input and links, Bit of reading to do later on
Doing situps and press ups at home... how many? Just keep going until you physically can't do any more/start throwing up?
As many as you can, you’ll know when to stop. Always try to beat the previous attempts even if it’s by one.
3 sets of 20 reps is a good target to set but remember this should be a marathon not a sprint.
Broomstick and some containers full of water or sand make a decent Barbell rep. Good luck.
^ Good call.
I'm a PT in the evenings and always start a newbie/untrained on core work on a stability ball. Lifting seriously isn't considered safe without good core strength first as this gives you a stable and safe platform to do it from. Once you have good core strength bigger exercises will essentially only be limited by your determination and form. A stability ball you can buy anywhere, even tesco's, for about a tenner. There's a huge and fun range of things you can do on them at home. And if done right, many of the exercises are not as easy as they look.
https://www.pinterest.co.uk/pin/207869339029436760...
I'm a PT in the evenings and always start a newbie/untrained on core work on a stability ball. Lifting seriously isn't considered safe without good core strength first as this gives you a stable and safe platform to do it from. Once you have good core strength bigger exercises will essentially only be limited by your determination and form. A stability ball you can buy anywhere, even tesco's, for about a tenner. There's a huge and fun range of things you can do on them at home. And if done right, many of the exercises are not as easy as they look.
https://www.pinterest.co.uk/pin/207869339029436760...
MC Bodge said:
mattikake said:
Lifting seriously isn't considered safe without good core strength first as this gives you a stable and safe platform to do it from.
Agreed. I made the same point in another similar thread recently.didelydoo said:
MC Bodge said:
mattikake said:
Lifting seriously isn't considered safe without good core strength first as this gives you a stable and safe platform to do it from.
Agreed. I made the same point in another similar thread recently.I didn't mention gym balls myself, but I did suggest that a lot of people, if they have not been active, in sports, activities or labour, have never developed a sort of "general strength" and coordinated patterns of movement.
I'm not sure the OP was looking for info about serious lifting.
MC Bodge said:
didelydoo said:
MC Bodge said:
mattikake said:
Lifting seriously isn't considered safe without good core strength first as this gives you a stable and safe platform to do it from.
Agreed. I made the same point in another similar thread recently.I didn't mention gym balls myself, but I did suggest that a lot of people, if they have not been active, in sports, activities or labour, have never developed a sort of "general strength" and coordinated patterns of movement.
I'm not sure the OP was looking for info about serious lifting.
Power is nothing without control as they say...
mattikake said:
What stability balls automatically "teach" is control. The gym balls are inherently unstable forcing the user to exercise deep neuromuscular facilitation. Only when you literally, grow, adequate nerve function, can you balance heavier weight safely. This balance then allows full application of power. Then you can get maximal results with more ease. Because motor-neuronal growth works the same for us all it works for naturally talented to the physical plebeian. It's a good starting point for anyone. And as I said, it's kinda fun to try and be cool while being watched. A bit like a martial art or dancing.
Power is nothing without control as they say...
They force you to adapt your balance to suit an unstable base. Which has literally no carry over to anything else. Unless you intend to lift on a gym ball. You adapt to specific stimulus- You don’t need to balance weights- you need to plant and be stable under load. Pretty much anything NOT done on a busu ball will be superior to anything done one one (unless you want to get good at doing stuff on a busu ball)Power is nothing without control as they say...
Anyway, I’ll agree to differ
didelydoo said:
mattikake said:
What stability balls automatically "teach" is control. The gym balls are inherently unstable forcing the user to exercise deep neuromuscular facilitation. Only when you literally, grow, adequate nerve function, can you balance heavier weight safely. This balance then allows full application of power. Then you can get maximal results with more ease. Because motor-neuronal growth works the same for us all it works for naturally talented to the physical plebeian. It's a good starting point for anyone. And as I said, it's kinda fun to try and be cool while being watched. A bit like a martial art or dancing.
Power is nothing without control as they say...
They force you to adapt your balance to suit an unstable base. Which has literally no carry over to anything else. Unless you intend to lift on a gym ball. You adapt to specific stimulus- You don’t need to balance weights- you need to plant and be stable under load. Pretty much anything NOT done on a busu ball will be superior to anything done one one (unless you want to get good at doing stuff on a busu ball)Power is nothing without control as they say...
Anyway, I’ll agree to differ
didelydoo said:
They force you to adapt your balance to suit an unstable base. Which has literally no carry over to anything else. Unless you intend to lift on a gym ball. You adapt to specific stimulus- You don’t need to balance weights- you need to plant and be stable under load. Pretty much anything NOT done on a busu ball will be superior to anything done one one (unless you want to get good at doing stuff on a busu ball)
Anyway, I’ll agree to differ
It does all depend on your goals, and where you are starting from. Anyway, I’ll agree to differ
-If you have been active and involved in sport since a young age then you will probably have a level of athleticism that is not there in someone who hasn't been active/sporting.
If you want to be a good powerlifter, then of course concentrating on the lifts will be the best training for powerlifting.
If you want to improve your general strength, mobility, movement and balance across a range of activities then that is what you need to do. It doesn't need to be focussed on serious lifting if you don't want to devote the time and effort to achieving, say, a 500lb deadlift.
Along with other things, I enjoy fell running and mountaineering/climbing. Strength is important up to a point, but you can never have too much balance for those.
Edited by MC Bodge on Friday 2nd April 19:32
MC Bodge said:
It does all depend on your goals, and where you are starting from.
-If you have been active and involved in sport since a young age then you will probably have a level of athleticism that is not there in someone who hasn't been active/sporting.
If you want to be a good powerlifter, then of course concentrating on the lifts will be the best training for powerlifting.
If you want to improve your general strength, mobility, movement and balance across a range of activities then that is what you need to do. It doesn't need to be focussed on serious lifting if you don't want to devote the time and effort to achieving, say, a 500lb deadlift.
Along with other things, I enjoy fell running and mountaineering/climbing. Strength is important up to a point, but you can never have too much balance for those.
Perhaps, but the reply was in relation to ‘lifting seriously’ from the previous post.-If you have been active and involved in sport since a young age then you will probably have a level of athleticism that is not there in someone who hasn't been active/sporting.
If you want to be a good powerlifter, then of course concentrating on the lifts will be the best training for powerlifting.
If you want to improve your general strength, mobility, movement and balance across a range of activities then that is what you need to do. It doesn't need to be focussed on serious lifting if you don't want to devote the time and effort to achieving, say, a 500lb deadlift.
Along with other things, I enjoy fell running and mountaineering/climbing. Strength is important up to a point, but you can never have too much balance for those.
Edited by MC Bodge on Friday 2nd April 19:32
Even then, stability that carries over to everyday life isn’t best built using a busu ball. Maybe if you want to surf or something, it may be useful. But starting from nothing, you want to do the bodyweight basics, and there’s simply no need to introduce an unstable surface to someone who can yet work from a stable one. It increases risk of injury, with no real reward.
As you mentioned- improve stability, mobility and movement patterns across the range- but I’m not sure a busu ball fits in there either
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