Getting fit within 3 months?
Discussion
Hi,
Just booked a beach holiday that has given me abit of an urge to get my body in shape!
I'm about 6ft 1 and weigh 14.5 stones and have abit of a belly (not massive but a slight overhang!).
Without going to the gym what would be a decent diet/training reigme that could get me fit in 3 months time.
I'm after a better looking stomach mainly.....
Thanks in advance!
Just booked a beach holiday that has given me abit of an urge to get my body in shape!
I'm about 6ft 1 and weigh 14.5 stones and have abit of a belly (not massive but a slight overhang!).
Without going to the gym what would be a decent diet/training reigme that could get me fit in 3 months time.
I'm after a better looking stomach mainly.....
Thanks in advance!
Do anything you like mate
But you do need discipline
Its not rocket science
More cals out than in and the weight will fall off although 3/12 is poss a bit tough to lose that much
What you must do is cardio work
Running, cycling, swimming etc etc etc
I personally havent seen benefit in weights or the sit ups obsession that some have, although admittedly if you lack tone and posture some fine tuning here will help you carry yourself more effectively
The big thing though is the discipline issue
It will hurt to start with and you must find time - both of these will be the reasons you win or lose
Id suggest 3 aerobic workout a week of anything you like which push your heart rate up and make you sweat
And for more than 30mins each time for those smirking at the back LOL
Best of luck
Cycling was my salvation
90kg to below 80 in about 6 months riding 2-3 times a week
Cheers
The main thing to note is that you can't target your weightloss, and wherever it goes on first, is where it is last to come off!
That said, you can do a lot in 12 weeks. If you hammered it you could probably lose between a stone and a half and 2 stone.
Would agree with the first answer that intense cardio is probably your best bet, but worth spending 30 notes on a york 20kg dumbbell set.
Extra muscle makes you burn more calories, so the weightloss will be faster if you build a bit around the arms and shoulders too.
IMO press-ups are a decent exercise, as if you hold your body flat then that gives you better core strength so you'll have less of the overhang as your posture improves. I find that a set of the press-up stands you get are handy as it helps out with wrist strain. I can't get comfortable doing press-ups without them really.
Try to eat as healthily as you can without driving yourself mental. Drop as many processed carbs as you can, go for whole wheat and try to eat more lean protein.
If you drop booze you'll notice a big difference, but appreciate it's a big ask during beer garden season.
That said, you can do a lot in 12 weeks. If you hammered it you could probably lose between a stone and a half and 2 stone.
Would agree with the first answer that intense cardio is probably your best bet, but worth spending 30 notes on a york 20kg dumbbell set.
Extra muscle makes you burn more calories, so the weightloss will be faster if you build a bit around the arms and shoulders too.
IMO press-ups are a decent exercise, as if you hold your body flat then that gives you better core strength so you'll have less of the overhang as your posture improves. I find that a set of the press-up stands you get are handy as it helps out with wrist strain. I can't get comfortable doing press-ups without them really.
Try to eat as healthily as you can without driving yourself mental. Drop as many processed carbs as you can, go for whole wheat and try to eat more lean protein.
If you drop booze you'll notice a big difference, but appreciate it's a big ask during beer garden season.
www.britmilfit.com
3 times a week and watch what you eat on www.sparkpeople.com
you should be able to lose 2lb per week easily (possibly 3!)
3 times a week and watch what you eat on www.sparkpeople.com
you should be able to lose 2lb per week easily (possibly 3!)
Spend an hour a day on something which gets you sweating. 2/3 sessions of cycling/running/swimming/whatever each week, plenty of bodyweight exercises (press-ups, pull-ups etc).
Counting calories will help, if you're only planning on doing this as a temporary thing before you switch back to being lazy, then it wouldn't be too unreasonable to completely strip your diet to a very basic one - obviously still eat a reasonable amount, but make it up almost entirely of things like chicken/fish, limited carbs (-small- portions of brown rice/pasta etc), and fruit/veg. No alcohol isn't too difficult for only 3 months, either.
Depending on what you mean by slight overhang, you may not be able to remove it in 3 months, but you should be able to make a noticable improvement. Are you completely sedentiary at the moment? If so then some weights would help appearance as much as losing fat. IMO there's nothing worse than being skinny and fat at the same time, which most 'normal' people seem to be.
Counting calories will help, if you're only planning on doing this as a temporary thing before you switch back to being lazy, then it wouldn't be too unreasonable to completely strip your diet to a very basic one - obviously still eat a reasonable amount, but make it up almost entirely of things like chicken/fish, limited carbs (-small- portions of brown rice/pasta etc), and fruit/veg. No alcohol isn't too difficult for only 3 months, either.
Depending on what you mean by slight overhang, you may not be able to remove it in 3 months, but you should be able to make a noticable improvement. Are you completely sedentiary at the moment? If so then some weights would help appearance as much as losing fat. IMO there's nothing worse than being skinny and fat at the same time, which most 'normal' people seem to be.
RRS_Staffs said:
Do anything you like mate
But you do need discipline
Its not rocket science
More cals out than in and the weight will fall off although 3/12 is poss a bit tough to lose that much
What you must do is cardio work
Running, cycling, swimming etc etc etc
I personally havent seen benefit in weights or the sit ups obsession that some have, although admittedly if you lack tone and posture some fine tuning here will help you carry yourself more effectively
The big thing though is the discipline issue
It will hurt to start with and you must find time - both of these will be the reasons you win or lose
Id suggest 3 aerobic workout a week of anything you like which push your heart rate up and make you sweat
And for more than 30mins each time for those smirking at the back LOL
Best of luck
Cycling was my salvation
90kg to below 80 in about 6 months riding 2-3 times a week
Cheers
I'd agree with some of that.But you do need discipline
Its not rocket science
More cals out than in and the weight will fall off although 3/12 is poss a bit tough to lose that much
What you must do is cardio work
Running, cycling, swimming etc etc etc
I personally havent seen benefit in weights or the sit ups obsession that some have, although admittedly if you lack tone and posture some fine tuning here will help you carry yourself more effectively
The big thing though is the discipline issue
It will hurt to start with and you must find time - both of these will be the reasons you win or lose
Id suggest 3 aerobic workout a week of anything you like which push your heart rate up and make you sweat
And for more than 30mins each time for those smirking at the back LOL
Best of luck
Cycling was my salvation
90kg to below 80 in about 6 months riding 2-3 times a week
Cheers
Arguably weight lifting is the best way to achieve weight loss but a good diet will equate to 70% of the result.
Here is what I did last year in 45 days using weights (with scary pictures)
http://www.pistonheads.com/gassing/topic.asp?h=0&a...
Good diet and that doesn't mean the usual healthy diet nonsense and hard lifting with some cardio is the key for me and plenty of other dudes.
Well mt experience of weight loss in 3 months was basically, removing crap from diet, but still having a bar of choc or crisps if the mood took me, or enjoying a meal out etc, dont become a slave to it or you will just get fed up.
I did about 3-4 exercise sessions a week of anything from 30 mins top 1.5 hours, any more than this and you will just get fed up, best time is when you get home, throw your shorts on and do your exercises, shower then cook your dinner etc, it gets routine then and you dont notice the time.
I did mostly x-training, some rowing machine, and the rest was all PT or free weights, i bought a £60 york bench from Argos (i should have bought the £110 one with pull down attachment and arm\leg weight attachments but hindsight is great!) and i bought the £30 5' barbell\dumbell weight set and 2 10kg plates.
My usual royutine was pyramid sets of pull ups and press ups, and weights was bench press, pec flys, shoulder press and deadlifts.
I did this for 12 weeks, starting easy in first week and gradually increasing amounts and weight, i lost a stone\11kg, but it took time to notice, but you will first see results when your jeans slacken!
I lost weight all over my body, but still have a bit of a podge on the belly button area (but on med roids just now and have bulked out again grr) but i know it works so will get the weight off again.
I went from this
http://i218.photobucket.com/albums/cc112/Rick_1138...
to This
http://i218.photobucket.com/albums/cc112/Rick_1138...
In 12 weeks doing about a 1/3 of the reginme in the book
The book is called 'Train to Become' by Gavin morey, i really rate it and suggest its worth ago £50 for the 3 books, nutrition, fitness and health.
I did about 3-4 exercise sessions a week of anything from 30 mins top 1.5 hours, any more than this and you will just get fed up, best time is when you get home, throw your shorts on and do your exercises, shower then cook your dinner etc, it gets routine then and you dont notice the time.
I did mostly x-training, some rowing machine, and the rest was all PT or free weights, i bought a £60 york bench from Argos (i should have bought the £110 one with pull down attachment and arm\leg weight attachments but hindsight is great!) and i bought the £30 5' barbell\dumbell weight set and 2 10kg plates.
My usual royutine was pyramid sets of pull ups and press ups, and weights was bench press, pec flys, shoulder press and deadlifts.
I did this for 12 weeks, starting easy in first week and gradually increasing amounts and weight, i lost a stone\11kg, but it took time to notice, but you will first see results when your jeans slacken!
I lost weight all over my body, but still have a bit of a podge on the belly button area (but on med roids just now and have bulked out again grr) but i know it works so will get the weight off again.
I went from this
http://i218.photobucket.com/albums/cc112/Rick_1138...
to This
http://i218.photobucket.com/albums/cc112/Rick_1138...
In 12 weeks doing about a 1/3 of the reginme in the book
The book is called 'Train to Become' by Gavin morey, i really rate it and suggest its worth ago £50 for the 3 books, nutrition, fitness and health.
Definitely rowing with a sensible diet.
You can nowadays rent concept ergs at a decent monthly rate if you don't want to go to a gym and a 12 week weight loss programme will deliver great results and get you very fit in the process as well. Check out concept2.co.uk for more details and suggested weight loss/fitness programmes.
You can nowadays rent concept ergs at a decent monthly rate if you don't want to go to a gym and a 12 week weight loss programme will deliver great results and get you very fit in the process as well. Check out concept2.co.uk for more details and suggested weight loss/fitness programmes.
I was in the same position as you about 6 months ago - 14st 12lb and 6ft with a holiday coming up and a horrible overhang mainly caused by too much wine/beer.
I stopped drinking (apart from the odd non-alcoholic becks) and tried the gym but I found it really hard to motivate myself. I started cycling (which I enjoy) and the weight just dropped off and I feel 100% better. I combined this with a sensible diet, and now I weigh 11st 12lb which is almost what I was before I started drinking to excess!
Now I need to go back to the gym to build some muscle (I feel more motivated now I have lost some weight). Sorry for the thread grab but I would really welcome some advice on how to get started on the machines (bit daunted by free weights!). My legs are pretty good with the cycling so would like to concentrated on upper half, as well as strengthening my back (had a back spasm last year and was told back exercise would help by my osteopath)
cheers
Tim
I stopped drinking (apart from the odd non-alcoholic becks) and tried the gym but I found it really hard to motivate myself. I started cycling (which I enjoy) and the weight just dropped off and I feel 100% better. I combined this with a sensible diet, and now I weigh 11st 12lb which is almost what I was before I started drinking to excess!
Now I need to go back to the gym to build some muscle (I feel more motivated now I have lost some weight). Sorry for the thread grab but I would really welcome some advice on how to get started on the machines (bit daunted by free weights!). My legs are pretty good with the cycling so would like to concentrated on upper half, as well as strengthening my back (had a back spasm last year and was told back exercise would help by my osteopath)
cheers
Tim
tim0409 said:
I was in the same position as you about 6 months ago - 14st 12lb and 6ft with a holiday coming up and a horrible overhang mainly caused by too much wine/beer.
I stopped drinking (apart from the odd non-alcoholic becks) and tried the gym but I found it really hard to motivate myself. I started cycling (which I enjoy) and the weight just dropped off and I feel 100% better. I combined this with a sensible diet, and now I weigh 11st 12lb which is almost what I was before I started drinking to excess!
Now I need to go back to the gym to build some muscle (I feel more motivated now I have lost some weight). Sorry for the thread grab but I would really welcome some advice on how to get started on the machines (bit daunted by free weights!). My legs are pretty good with the cycling so would like to concentrated on upper half, as well as strengthening my back (had a back spasm last year and was told back exercise would help by my osteopath)
cheers
Tim
Machines are a nearly a complete waste of time.I stopped drinking (apart from the odd non-alcoholic becks) and tried the gym but I found it really hard to motivate myself. I started cycling (which I enjoy) and the weight just dropped off and I feel 100% better. I combined this with a sensible diet, and now I weigh 11st 12lb which is almost what I was before I started drinking to excess!
Now I need to go back to the gym to build some muscle (I feel more motivated now I have lost some weight). Sorry for the thread grab but I would really welcome some advice on how to get started on the machines (bit daunted by free weights!). My legs are pretty good with the cycling so would like to concentrated on upper half, as well as strengthening my back (had a back spasm last year and was told back exercise would help by my osteopath)
cheers
Tim
Also if you want to build muscle, you'll need to train your legs otherwise you'll not see half the gains you'd of otherwise seen. Cycling will never build a good level of muscle on your legs, just isn't going to happen.
Free weights most important exercises; Bench Press, Squat, Deadlift. These 3 exercises will cause far more growth than all of the isolation (machine) exercises could ever hope too!
There are no shortcuts to building muscle and trying to do it any other way will equal mediocre results at best.
If you've never done free weights, you'll need a little tuition from a friend of instructor but this is how you get results.
Would you consider muay Thai? Guy at my gym lost 5 stone in under a year, don't imagine particularly healthy way he said he starved himself then slowly started eating more. When youv done an hour or two you know all about it. I enjoy OT though which is why I keep going. Any martial arts class will be a good start. And definitely better than alcohol free becks!
You don't wantto go to a gym so as others have noted any or all of rowing, cycling, running and bodyweight (at home) exercises.
If you have the space and inclination I'd also add a punch/kick bag - boxing is incredibly good at burning calories and developing muscle endurance, speed etc.
As it is so hard it really lends itself to interval training too - the short bursts of repeated high/max intensity work punctuated by short rest periods (e.g. work down from 1 minute through 30 seconds to 15 second rests as you get fitter) are well known as a way of burning fat by raising the metabolism/through oxygen debt etc. Research strongly suggests that the impact runs for longer, post training, than more steady state stuff like jogging over a longer period and put the body in a good mode for fat burning.
Of course this approach could also be used with push ups, burpees, free squats and sundry other non-equipment based bodyweight exercises, either instead of or as well as more traditional fitness routines.
Diet wise, control carb intake (type/quality and amount) and timing to maximise your gains... well, loss, hopefully.
If you have the space and inclination I'd also add a punch/kick bag - boxing is incredibly good at burning calories and developing muscle endurance, speed etc.
As it is so hard it really lends itself to interval training too - the short bursts of repeated high/max intensity work punctuated by short rest periods (e.g. work down from 1 minute through 30 seconds to 15 second rests as you get fitter) are well known as a way of burning fat by raising the metabolism/through oxygen debt etc. Research strongly suggests that the impact runs for longer, post training, than more steady state stuff like jogging over a longer period and put the body in a good mode for fat burning.
Of course this approach could also be used with push ups, burpees, free squats and sundry other non-equipment based bodyweight exercises, either instead of or as well as more traditional fitness routines.
Diet wise, control carb intake (type/quality and amount) and timing to maximise your gains... well, loss, hopefully.
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