fatty needing to reform

[Hudson1984]

Hey all,
hoping for some advice.

I'm 37, last year I had a total hip replacement which spelled the end of martial arts training for me, and with it any real exercise. I've never really liked the gym for the sake of the gym, i've always needed some form of focus i.e. i'm trying to get fitter so I can be better at martial arts. I know I should be happy with just being fitter but it's just never been enough of a reason to do it.

So i've slumped. Eating too much and nothing to train for so the weight is really just growing and growing.

Things need to change, so i've been trying to find something that I can compete in that makes me want to get fitter - which has brought me to Karting! there's a local track and they have an open Grand prix format. Perfect! i've done Karting a few times but this should tick the competition box nicely, and better than that, every kilo I shift off my fat ass should see gains in speed - so it's win win.

What I need though, and hopefully you lot can help. Is a decent routine/programme. Something to follow when I go to the gym, to stop me just going on any old machine that's available.

Initially I need to shift the weight. Then I can look further into other training, now i've no intentions of going full on racing snake (sorry road cyclists) it's not a physique I'm wanting. But before I can do much else, I need to lose fat.

So that's my focus.

Fat loss but not busting my new hip before it's time!!

any suggestions? most local PTs seem to just go through the motions so rather just handle it myself.

[mike9009]

You will get a load of different suggestions about what could work on here.

I seriously suggest you look at both sides of the equation though. You need to take a look at your inputs (food/ drink) as well as your outputs (exercise).

I hate the gym too, and have never set foot in a gym. Cycling works for me - minimal impact on joints and hips/ knees. At 48 years I have got back into cycling and lost just over a stone this year and now BMI slap bang in the middle. Also, I cut out chocolate which I was regularly eating to stop hypos (T1 diabetic). Lucozade helped that bad habit.


Best of luck.....

[Hudson1984]

mike9009 said:

You will get a load of different suggestions about what could work on here.

I seriously suggest you look at both sides of the equation though. You need to take a look at your inputs (food/ drink) as well as your outputs (exercise).

I hate the gym too, and have never set foot in a gym. Cycling works for me - minimal impact on joints and hips/ knees. At 48 years I have got back into cycling and lost just over a stone this year and now BMI slap bang in the middle. Also, I cut out chocolate which I was regularly eating to stop hypos (T1 diabetic). Lucozade helped that bad habit.


Best of luck.....

oh for sure, I mean the food side of things is a bit of a given - no point going to the gym 5 days a week and following it up with a few big macs but that side of things i'm pretty clear on. It's the gym stuff where I need a bit more structure. I cycle myself and totally agree, good on the joints etc but wanted to add the gym to increase all round fitness and strength too whilst aiming for weight loss. But you're right really. Going to be loads of different answers, just a case of doing SOMETHING I suspect.

[Ambleton]

I've lost 10.7kg in 10weeks. Almost entirely all my weight has been lost by diet. Reducing calories, cutting out crap, sweets, snacks, and beer/alcohol.

You get thin by what you insert. You get fit by what you exert.

I've started cycling once a week and swimming lengths once a week, as I used to do many years ago.

I'd recomend this thread:

https://www.pistonheads.com/gassing/topic.asp?h=0&...

Loads of great advice and inspiration to keep you going. It's helped me a lot

Edited by Ambleton on Thursday 1st September 18:59

[Hudson1984]

Ambleton said:

I've lost 10.7kg in 10weeks. Almost entirely all my weight has been lost by diet. Reducing calories, cutting out crap, sweets, snacks, and beer/alcohol.

You get thin by what you insert. You get fit by what you exert.

I've started cycling once a week and swimming lengths once a week, as I used to do many years ago.

sadly it's answers I really already know... but I hoped someone had found the KFC diet and would share it.... big bucket once a week and cycle like hell for 6 days

you're all right off course. Need to just be more intelligent

[161BMW]

You could technically lose weight on the “KFC diet” if you really wanted.

As long as you log the calories for KFC.
Then ensure your BMR + daily expenditure exceeded your food for the day so you in a calorie deficit.

For example if you are up to your BMR (say it is 1700kcal). Could technically have 1700kcal of kfc.

Then your steps, gym or cardio would create a deficit on top.

The reason people may not recommend it is
- you don’t want too much processed food
- you need other vitamins, minerals, fruits, veg
- kfc is processed so has a higher calorie content for given volume so you need to eat a lot to feel full. Just like you could lose weight on chocolate alone but you would not have an optimal diet.

[BoRED S2upid]

161BMW said:

You could technically lose weight on the “KFC diet” if you really wanted.

As long as you log the calories for KFC.
Then ensure your BMR + daily expenditure exceeded your food for the day so you in a calorie deficit.

For example if you are up to your BMR (say it is 1700kcal). Could technically have 1700kcal of kfc.

Then your steps, gym or cardio would create a deficit on top.

The reason people may not recommend it is
- you don’t want too much processed food
- you need other vitamins, minerals, fruits, veg
- kfc is processed so has a higher calorie content for given volume so you need to eat a lot to feel full. Just like you could lose weight on chocolate alone but you would not have an optimal diet.

Hard work though. I’m in a 1000 cal deficit today I wouldn’t fancy doing that everyday just so I could have a KFC every evening.

Good luck OP. Doesn’t have to happen in a gym if you don’t like the gym.

[Hudson1984]

BoRED S2upid said:

Hard work though. I’m in a 1000 cal deficit today I wouldn’t fancy doing that everyday just so I could have a KFC every evening.

Good luck OP. Doesn’t have to happen in a gym if you don’t like the gym.

it's just convenient more than anything my office is 3 buildings down from a gym - so lunch breaks are easy to just go in for 45 mins or whatever.

I've got the bike, but since having kids it just eats into family time at weekends for me to go on a 4 hour ride. So I only use than on zwift too. Sure I can do alot at home but it's kinda the same as why I have an office:

I can work from home and get the job done but there's something different in the mindset when I get ready to go out and actually go to the office.

Same can be said with the gym - if I actually go out and go, it's a different mind set.. hopefully anyway! and if I don't like it there's no contract anyway

[BoRED S2upid]

Hudson1984 said:

BoRED S2upid said:

Hard work though. I’m in a 1000 cal deficit today I wouldn’t fancy doing that everyday just so I could have a KFC every evening.

Good luck OP. Doesn’t have to happen in a gym if you don’t like the gym.

it's just convenient more than anything my office is 3 buildings down from a gym - so lunch breaks are easy to just go in for 45 mins or whatever.

I've got the bike, but since having kids it just eats into family time at weekends for me to go on a 4 hour ride. So I only use than on zwift too. Sure I can do alot at home but it's kinda the same as why I have an office:

I can work from home and get the job done but there's something different in the mindset when I get ready to go out and actually go to the office.

Same can be said with the gym - if I actually go out and go, it's a different mind set.. hopefully anyway! and if I don't like it there's no contract anyway

Same here 2 small kids no 4 hour rides they are all 60 min efforts. Find a steep hill and do hill repeats for 30 mins see how many calories that burns off.

[ReverendCounter]

Ambleton said:

I've lost 10.7kg in 10weeks. Almost entirely all my weight has been lost by diet. Reducing calories, cutting out crap, sweets, snacks, and beer/alcohol.

You get thin by what you insert. You get fit by what you exert.

This, I wish I had understood this when I was trying all sorts to get trimmer over the years. What you've got in your kitchen cupboards/buy at work for lunch is the main issue.

[Ambleton]

Also, get some kitchen scales.

If I fancy a snack now I usually have nuts. 50g of peanuts or cashews, but you need to factor in the calories.

Theyre a similar calorie density to crisps, chocolate or whatever but there are three huge advantages to nuts.

1- they're high in protien and fibre.
2- they fill you up for longer and suppress hunger unlike other snacks
3- although they are calorie dense (and high fat content), when you eat them, you grind them up with your teeth and a lot of that comes out in chunks when you poop, so although they are energy dense, you dont absorb any where near the full potential amount. Crisps, sweets and chocolate etc dissolve very quickly and so all that bad st goes straight into your body.

[oddman]

Hudson1984 said:

most local PTs seem to just go through the motions so rather just handle it myself.

Others have addressed diet - it really is paramount. It really comes down to an understanding of your calorie requirements and maintaining a deficit. Understanding which foods give you best bang for buck in terms of filling power, nutrition, (usually real/whole foods) and which are poor (easily digested/processed carb dense) helps you plan how to maintain deficit. Calorie trackers like myfitnesspal are very good for understanding the structure of your intake and where you 'spend' a lot of calories.

With your specific situation (new hip) and training goals (martial arts), are you sure someone can't connect you with a decent PT who can set up a programme which takes account of your needs, goals and limitations? Late 30s, you're on the cliff edge of losing muscle mass so I would expect lifting to be a significant feature.

There's a lot to be said for authoring your own programme and enough information available to plan a programme to get decent broad based fitness. However accountabilty is the key. A good PT will keep you focussed on what you need rather than what you want and have the experience to mix things up a bit to keep you progressing.

[Hudson1984]

oddman said:

Others have addressed diet - it really is paramount. It really comes down to an understanding of your calorie requirements and maintaining a deficit. Understanding which foods give you best bang for buck in terms of filling power, nutrition, (usually real/whole foods) and which are poor (easily digested/processed carb dense) helps you plan how to maintain deficit. Calorie trackers like myfitnesspal are very good for understanding the structure of your intake and where you 'spend' a lot of calories.

With your specific situation (new hip) and training goals (martial arts), are you sure someone can't connect you with a decent PT who can set up a programme which takes account of your needs, goals and limitations? Late 30s, you're on the cliff edge of losing muscle mass so I would expect lifting to be a significant feature.

There's a lot to be said for authoring your own programme and enough information available to plan a programme to get decent broad based fitness. However accountabilty is the key. A good PT will keep you focussed on what you need rather than what you want and have the experience to mix things up a bit to keep you progressing.

Oh martial arts isn’t the goal these days mate. That’s done and dusted, trouble with the hip is they’re somewhat brittle so if I get dumped too hard (I did judo) it “could” shatter it. Don’t get me wrong I’m not made of glass - or should I say - it isn’t made of glass but it’s a risk and just not one worth taking. There isn’t a huge list of restrictions other than;
No running - too much impact
No jumping - see above
Avoid where possible situations where landing heavily could occur

I mean sure, karting has its risks and a heavy crash could end badly too but you don’t aim to crash whereas in judo you’re aiming to throw so it’s a little less risk.

I totally agree though, been trying to find a PT but there isn’t many round here that come back to me. I guess loads of people are doing the same thing after lockdown and they’re busy and able to cherry pick their clients - it’s why I’ve joined this newer gym (opens Monday) as I’m hoping they’ll have a new squad of trainers to help. Back when I was fitter I did a level 2 gym instructor course and used to teach a kettlebell class, so I know the basics but in terms of working with my hip I’m lost as most of what I know has a high emphasis on using your hip a probably why mines buggered!

But no, totally agree with you and certainly want a PT just a case of finding one and getting something done in the meantime

[_Mja_]

Sadly, and this is the tough part, you have to limit what you put in as well as regularly exercise within reason. I struggle with the food/drink in and as a result have been down to 74kilo and back up to 100 kilo when the intense exercise is not possible. The other reason to balance the ins and outs is becuase intense exercise will eventually not be possible on your body or life will get in the way.

I lost all my weight through cycling but no control on diet. I was cycling 150-200 miles a week and doing 100 - 300 miles bike events. That all stopped a couple of years ago as work and kids mean i can only squeeze in a hour every now and again. I walk at least 10,000 steps a day as have a dog but an inactive home based office job. I hate the idea of the gym as have to be going somewhere to be active. The weight is back so I have to try a new tactic which is 16hr fast 8 hr eat (basically skip breakfast) 5 days a week and am trying to eat less along with a few jogs a week and maybe a cycle. I still enjoy a beer/wine and I know if i cut that out i would see results quicker.

[jm8403]

_Mja_ said:

Sadly, and this is the tough part, you have to limit what you put in as well as regularly exercise within reason. I struggle with the food/drink in and as a result have been down to 74kilo and back up to 100 kilo when the intense exercise is not possible. The other reason to balance the ins and outs is becuase intense exercise will eventually not be possible on your body or life will get in the way.

I lost all my weight through cycling but no control on diet. I was cycling 150-200 miles a week and doing 100 - 300 miles bike events. That all stopped a couple of years ago as work and kids mean i can only squeeze in a hour every now and again. I walk at least 10,000 steps a day as have a dog but an inactive home based office job. I hate the idea of the gym as have to be going somewhere to be active. The weight is back so I have to try a new tactic which is 16hr fast 8 hr eat (basically skip breakfast) 5 days a week and am trying to eat less along with a few jogs a week and maybe a cycle. I still enjoy a beer/wine and I know if i cut that out i would see results quicker.

I hope this works for you but would encourage people to try something sustainable that is a change in lifestyle, not a fad.

[Hudson1984]

jm8403 said:

I hope this works for you but would encourage people to try something sustainable that is a change in lifestyle, not a fad.

Agreed. I need to change in a structured sustainable way.

Before I got married I did something similar to this. Loads of crossfit, limited calories lots of macro counting etc. just doesn’t work for me long term.

Nope my aim is slow progress. I’m in no rush to lose loads of weight. Couple of pound a week would be great slow and steady

[R56Cooper]

Ambleton said:

I've lost 10.7kg in 10weeks. Almost entirely all my weight has been lost by diet. Reducing calories, cutting out crap, sweets, snacks, and beer/alcohol.

You get thin by what you insert. You get fit by what you exert.

I've started cycling once a week and swimming lengths once a week, as I used to do many years ago.

I'd recomend this thread:

https://www.pistonheads.com/gassing/topic.asp?h=0&...

Loads of great advice and inspiration to keep you going. It's helped me a lot

Edited by Ambleton on Thursday 1st September 18:59

Come and join us on the losers thread OP, we're a friendly bunch

Fellow judoka here, sorry to hear about your injuries but one thing I love about the sport is that there is something for everyone. I regularly used to practice with old boys who'd had hip problems and they seemed to get on ok. Especially if you just stick to groundwork or some french randori.

As to your weight loss, you know the answer, put the pies down fatty

[Hudson1984]

jm8403 said:

I hope this works for you but would encourage people to try something sustainable that is a change in lifestyle, not a fad.

Agreed. I need to change in a structured sustainable way.

Before I got married I did something similar to this. Loads of crossfit, limited calories lots of macro counting etc. just doesn’t work for me long term.

Nope my aim is slow progress. I’m in no rush to lose loads of weight. Couple of pound a week would be great slow and steady

[ReformedPistonhead]

I am now 50 and had a total hip done at 42.

Ran a half marathon in 2h2s in May; that hip was the only thing which didn’t hurt. I hate runnning by the way and haven’t run since.

My point is the hip doesn’t really limit you exercise wise.

My main exercise to keep the weight off is a Peloton bike which I use 3 times a week, no issues at all with the hip.

Good luck with the recovery (I have to get the other one done soon).

[Hudson1984]

R56Cooper said:

Come and join us on the losers thread OP, we're a friendly bunch

Fellow judoka here, sorry to hear about your injuries but one thing I love about the sport is that there is something for everyone. I regularly used to practice with old boys who'd had hip problems and they seemed to get on ok. Especially if you just stick to groundwork or some french randori.

As to your weight loss, you know the answer, put the pies down fatty

Haha see there’s advice I can work with!

Only issue i have with the judo is I’m pretty crap mate so get dumped around a lot. I miss it but hearts not in it anymore and too worried in the back of my mind about the hip. I did look at moving to bjj and focussing on groundwork but again, just a risk not worth taking I can think of more excuses I’m sure but I think I’m just over being injured all the time. My old coach said the same about others with hip issues (think even Neil adams has had hip replaced) but most examples are all black belts so have nailed falling well… I haven’t haha

I’ll swing by the other thread for sure.