And so the 'get-fit' hard work begins...
Discussion
After reading this thread by 'Barry Atricks' about him considering a gastric band, I replied to him that we're about the same weight and that I'd join him on a 'get-fit' mission.
I'm a man of my word, and on Sunday I purchased a Concept 2 Model B in excellent condition for £280. I've also got a Polar heart monitor, which clips neatly to the handle, making it easy to track heart rate etc.
I'm looking to lose weight, so for me it's about getting my heart rate at the right point and keeping it there. I'm starting slowly as I'm so horrendously out of shape, but I intend to build up as I move forward. I've chosen rowing as it's something I can do in any weather, any time, and importantly it's a non-impact device which means I won't be putting huge strain on my joints (a major consideration at my weight).
I'd love to have peoples' input and advice as to how to ensure I get the best out of the machine; there's a lot of info on the internet, some of it conflicting.
At present, I've calculated that I need to get my heart rate up to around 155-165bpm for effective fat-burning. I do a 3 minutes of slow warm-up followed by 15 minutes at my target heart-rate and then 3 minutes of cool-down.
I'm serious about doing this; I stopped smoking at the beginning of the year as I realised that I'm on a fast-track to a heart attack, cancer, diabetes and more if I didn't change my lifestyle. The next step is to really get to grips with diet as well, but I'm a little more daunted by understanding the complexities of that. I've made a note to read Ordinary Chap's posts as he's seen fantastic results.
For now though, some positive decisions made and a move in the right direction for me! I'll be keeping a log here on PH of my progress as I think it will help to motivate me more.
2/10/11:
Starting weight: 23st 8lbs
Body fat: 49.8%
6/10/11:
Weight: 23st 5lbs
Body fat: 49.1%
I'm a man of my word, and on Sunday I purchased a Concept 2 Model B in excellent condition for £280. I've also got a Polar heart monitor, which clips neatly to the handle, making it easy to track heart rate etc.
I'm looking to lose weight, so for me it's about getting my heart rate at the right point and keeping it there. I'm starting slowly as I'm so horrendously out of shape, but I intend to build up as I move forward. I've chosen rowing as it's something I can do in any weather, any time, and importantly it's a non-impact device which means I won't be putting huge strain on my joints (a major consideration at my weight).
I'd love to have peoples' input and advice as to how to ensure I get the best out of the machine; there's a lot of info on the internet, some of it conflicting.
At present, I've calculated that I need to get my heart rate up to around 155-165bpm for effective fat-burning. I do a 3 minutes of slow warm-up followed by 15 minutes at my target heart-rate and then 3 minutes of cool-down.
I'm serious about doing this; I stopped smoking at the beginning of the year as I realised that I'm on a fast-track to a heart attack, cancer, diabetes and more if I didn't change my lifestyle. The next step is to really get to grips with diet as well, but I'm a little more daunted by understanding the complexities of that. I've made a note to read Ordinary Chap's posts as he's seen fantastic results.
For now though, some positive decisions made and a move in the right direction for me! I'll be keeping a log here on PH of my progress as I think it will help to motivate me more.
2/10/11:
Starting weight: 23st 8lbs
Body fat: 49.8%
6/10/11:
Weight: 23st 5lbs
Body fat: 49.1%
Funk said:
. The next step is to really get to grips with diet as well, but I'm a little more daunted by understanding the complexities of that. I've made a note to read Ordinary Chap's posts as he's seen fantastic results.
Firstly, good luck.In my experience, recording your progress, writing down everything, is a great step, don't shy away from writing down you had a portion of ice-cream one day or something either, as its good for you to accept what you're doing, and easier to spot mistakes.
Nutrition is a major factor in getting the weight off though, Ord'chap has provided many on here with valuable advice, definately do as you say and read through his stuff.
Other than that, don't get too hung up on things, avoid beer/lager/cider at all costs (at least in the beginning) if you need to drink alcohol (and we all do occasionally) go with a slim line tonic and gin, or soda water mix. Ideally, ask for a sparkling mineral water with a slice of lime...no-one will think anything of it, they'll think it's a G&T anyway (pier pressure gets to us all when out with friends)
The rower is good.
I lost two stone in 3 months by focussing mostly on rowing, a simply slow 500m warm up. Rest. 2000m as quick as possible. Rest. Then the sprints 350m as fast as poss. Rest. 250m fast as poss. Rest, then a final 150m sprint. Destroyed me!
That was in conjunction with a cross-trainer though.
Please keep us updated, and again, good luck, it won't be easy, but if you reach your target, it will all be worth it.
Hi Funk, I'm around if you need/want any advice when it comes to training and diet. I have various PH'ers that PM me and don't mind if you want to as well.
I'm about to post my latest goal (bulking) as I promised in my last thread, it's been longer than expected as I was injured in a car crash and haven't trained for the past 3 months.
Good luck and it keep posting! I'm looking forward to seeing your results!
Lee
I'm about to post my latest goal (bulking) as I promised in my last thread, it's been longer than expected as I was injured in a car crash and haven't trained for the past 3 months.
Good luck and it keep posting! I'm looking forward to seeing your results!
Lee
Thanks DB. I know it's going to be tough, but I've made a decision to do it which means it gets done! 
I'm not suddenly, magically going to be ripped and buff by the age of 40 if I don't change my lifestyle.
As for alcohol - I'm teetotal so no issues there.
ETA: Thanks Lee, I'll drop you a line as well - much appreciated!
I'm not suddenly, magically going to be ripped and buff by the age of 40 if I don't change my lifestyle.As for alcohol - I'm teetotal so no issues there.
ETA: Thanks Lee, I'll drop you a line as well - much appreciated!
You'd do better by having a normal week first eating as you normally do and keeping a food diary of it. This will give you a calories in / calories out baseline to tell you what to change. Its far too easy to assume exercise burns many more calories than it actually does and overcompensate by eating. Just the simple things like that 2/3 minutes enjoying a chocolate bar = 30 minutes exercise to burn it off.
Also, on the exercise front - do you actually like rowing? because if you dont thats going to be quite an obstacle. Find something you like doing, and use that for exercise. except eating pies, tubby
Also, on the exercise front - do you actually like rowing? because if you dont thats going to be quite an obstacle. Find something you like doing, and use that for exercise. except eating pies, tubby
I settled on rowing as it's something I can do indoors through the winter. I don't know if I dislike or like it yet!
As for food - good call, but to be honest I don't vary my diet that much and I know what I do wrong... As it stands, I'll be doing at least 2 and a half hours of exercise a week that I wasn't doing before, so it's a great start.
The good thing about the rower is that I can stick on some headphones, find my 'zone' and just get on with it!
As for food - good call, but to be honest I don't vary my diet that much and I know what I do wrong... As it stands, I'll be doing at least 2 and a half hours of exercise a week that I wasn't doing before, so it's a great start.
The good thing about the rower is that I can stick on some headphones, find my 'zone' and just get on with it!
Congrats on your decision and good luck with the endeavour. It's a good idea that you chose the indoor kit as it reduces excuses (too far to travel, too wet outside etc). You just need the motivation to train alone (you said you had a training buddy but confirmed or not?). The great thing about things like the rowing machine is that you can watch TV while doing it (instead of just sitting on the sofa or eating a bag of crisps). You could have big sessions every other day and "gentle" sessions when you have the time. Once you get into a routine, it will be easy and you will feel the urge to use it as the time slot approaches so try to use it at a set time. For instance, I always do weights on Wednesday and Saturday nights around 10.30pm so as it heads towards evening, I start getting eager.
Regarding food, as someone said, make a diary so you know what you're eating. Then look at perhaps cutting out just 25% of it. No point doing something stupid like cutting out 90% of it as you'll just gorge after 3 days of doing the diet. Think about long term diet changes; read about the GI Diet as it's a lifestyle not a diet plan. Plus there aren't any special foods you need to buy thus you are not lining anyone's pockets trying to chase promises of losing weight quickly.
Regarding food, as someone said, make a diary so you know what you're eating. Then look at perhaps cutting out just 25% of it. No point doing something stupid like cutting out 90% of it as you'll just gorge after 3 days of doing the diet. Think about long term diet changes; read about the GI Diet as it's a lifestyle not a diet plan. Plus there aren't any special foods you need to buy thus you are not lining anyone's pockets trying to chase promises of losing weight quickly.
I`ve also made a decision to lose weight after reading Barry`s posts. In fact the day I read it I`d coincidentally been thinking of having a gastric band myself. Only because I`ve tried many times to cut down and go on a diet but failed within a few weeks.
The last serious time I put my head to it I beasted myself at the gym 5 days a week for 3mths, eating loads of tuna and makerel, cutting out all junk food, to end up getting kidney stones!
Then a few months later had a serious accident racing Go Karts, got knocked off down a straight and hit a tyre wall head on,with a hill behind. Stopped dead from 50 to 0mph in 6inches! Ouch! Ended up in hospital for 10 days with internal injuries and a badly broken talus (foot/ankle).
14mths on and I`m still a far way off from being able to walk correctly without pain. The consultant only last week diagnosed me with osteoporosis in my leg and foot due to me not using it. Oh and to top it all I`ve put on at least a stone due to me being immobile, making me 19st 4 and 35%
I`ve used Barry`s thread as inspiration not to get a band and to lose weight NOW!
My downfall has always been red wine. I can drink gallons of the stuff at home. I cut it down a few mths ago to approx 3 bottles/wk and the odd late night out once a month on the beer.
This week and since reading Barry`s posts I`ve not touched a drop.
I`ve also challenged my friend to a Biggest Loser competition. We`ve bet each other the cost of a trackday and fuel at Oulton Pk to see who loses the most by March. This will hopefully fall in time with my own prize of buying myself a new bike (GSXR1000) if I see 14st 11 on the scales!
I know to lose over 4 1/2 st is going to be hard, I`m of large build but I was 11 1/2 st in my early 20`s but I was swimming a mile before work then 2hrs each night in the gym.
Everytime I pick my 7yr old son up who`s 4st I`m thinking wow I`m carrying his weight with me everywhere, imagine giving him a piggy back 24/7, then how easy it`d be to move around with 4st less!
ANY advice and help in the nutritional and exercise dept would be great!
Funk- I`m with you on this one! Good luck!
The last serious time I put my head to it I beasted myself at the gym 5 days a week for 3mths, eating loads of tuna and makerel, cutting out all junk food, to end up getting kidney stones!
Then a few months later had a serious accident racing Go Karts, got knocked off down a straight and hit a tyre wall head on,with a hill behind. Stopped dead from 50 to 0mph in 6inches! Ouch! Ended up in hospital for 10 days with internal injuries and a badly broken talus (foot/ankle).
14mths on and I`m still a far way off from being able to walk correctly without pain. The consultant only last week diagnosed me with osteoporosis in my leg and foot due to me not using it. Oh and to top it all I`ve put on at least a stone due to me being immobile, making me 19st 4 and 35%
I`ve used Barry`s thread as inspiration not to get a band and to lose weight NOW!
My downfall has always been red wine. I can drink gallons of the stuff at home. I cut it down a few mths ago to approx 3 bottles/wk and the odd late night out once a month on the beer.
This week and since reading Barry`s posts I`ve not touched a drop.
I`ve also challenged my friend to a Biggest Loser competition. We`ve bet each other the cost of a trackday and fuel at Oulton Pk to see who loses the most by March. This will hopefully fall in time with my own prize of buying myself a new bike (GSXR1000) if I see 14st 11 on the scales!
I know to lose over 4 1/2 st is going to be hard, I`m of large build but I was 11 1/2 st in my early 20`s but I was swimming a mile before work then 2hrs each night in the gym.
Everytime I pick my 7yr old son up who`s 4st I`m thinking wow I`m carrying his weight with me everywhere, imagine giving him a piggy back 24/7, then how easy it`d be to move around with 4st less!
ANY advice and help in the nutritional and exercise dept would be great!
Funk- I`m with you on this one! Good luck!
Edited by cerberaperv on Saturday 8th October 18:00
Cerb,
There are many ways to do this and it really is just down to your preferences (types of training and diet etc).
I have had a lot of folk do what my preference is, weights 3/4 times a week, some cardio and a diet of low carbs/med fats and high protein. It's all very simple and has been around for more than 50 years. I don't really do many modern things, just the stuff I'm comfortable is tried and tested and produces results. None of what I do or suggest is my own work.
Saying that I'm helping someone who is just swimming/rowing with their diet and they are getting superb results although the look they are moving towards isn't something I'd consider ideal they are happy to be healthy and ripped.
All you need is a plan, a good diet, consistency and goals.
There are many ways to do this and it really is just down to your preferences (types of training and diet etc).
I have had a lot of folk do what my preference is, weights 3/4 times a week, some cardio and a diet of low carbs/med fats and high protein. It's all very simple and has been around for more than 50 years. I don't really do many modern things, just the stuff I'm comfortable is tried and tested and produces results. None of what I do or suggest is my own work.
Saying that I'm helping someone who is just swimming/rowing with their diet and they are getting superb results although the look they are moving towards isn't something I'd consider ideal they are happy to be healthy and ripped.
All you need is a plan, a good diet, consistency and goals.
I decided I was fat about three weeks ago. Well, I knew I was fat (5'8" and about 13 stone) but I hadn't been arsed to do anything about it.
But anyway, One morning I made a decision to do something about it. I gave up:
my evening beers
my evening crumpets
and stopped buying chocolate bars at lunchtime. All other meals remained the same, although I confess I have been trying to avoid finishing off the leftovers when there is "work cake" in the office.
I've also been doing little things like getting off the bus a stop earlier (or actually a stop later because the walk is nicer) and going out for an amble at lunchtimes.
In two and a half weeks I lost about 10lbs. It's not really rocket science.
But anyway, One morning I made a decision to do something about it. I gave up:
my evening beers
my evening crumpets
and stopped buying chocolate bars at lunchtime. All other meals remained the same, although I confess I have been trying to avoid finishing off the leftovers when there is "work cake" in the office.
I've also been doing little things like getting off the bus a stop earlier (or actually a stop later because the walk is nicer) and going out for an amble at lunchtimes.
In two and a half weeks I lost about 10lbs. It's not really rocket science.
davepoth said:
I decided I was fat about three weeks ago. Well, I knew I was fat (5'8" and about 13 stone) but I hadn't been arsed to do anything about it.
But anyway, One morning I made a decision to do something about it. I gave up:
my evening beers
my evening crumpets
and stopped buying chocolate bars at lunchtime. All other meals remained the same, although I confess I have been trying to avoid finishing off the leftovers when there is "work cake" in the office.
I've also been doing little things like getting off the bus a stop earlier (or actually a stop later because the walk is nicer) and going out for an amble at lunchtimes.
In two and a half weeks I lost about 10lbs. It's not really rocket science.
Presume you are not very broad? I am 5ft 10 and 15.5stone. I am overweight by some margin but look far from ridicilous as I am 'powerfully built' / broad as well as fat.But anyway, One morning I made a decision to do something about it. I gave up:
my evening beers
my evening crumpets
and stopped buying chocolate bars at lunchtime. All other meals remained the same, although I confess I have been trying to avoid finishing off the leftovers when there is "work cake" in the office.
I've also been doing little things like getting off the bus a stop earlier (or actually a stop later because the walk is nicer) and going out for an amble at lunchtimes.
In two and a half weeks I lost about 10lbs. It's not really rocket science.
Oh and PH and the bus...
These threads and Barrys thread have almost gave me enough motivation to get the hell on with it before it gets harder and harder to start. Office work and being so busy really makes it difficult but by no means impossible.
bobmcgod said:
Row away you machine. Row away. (Do watch your form though or you'll injure your back).
Yes, very aware of posture on the machine. One of my best mates went to Monkton School and was on the rowing team with Steve Williams. He's given me some great advice and help, specifically about taking care not to injure my back.garyhun said:
Funk said:
I purchased a Concept 2 Model B in excellent condition for £280.
ebay? I need to get one of these for home so interested to hear where you can get them so cheap.Forum is here: http://concept2.co.uk/forum/viewforum.php?f=7
Edited by Funk on Saturday 8th October 14:31
Well done, Gav. I wish you every success. 
This guy has been inspirational to me in the past: www.johnstonefitness.com
This guy has been inspirational to me in the past: www.johnstonefitness.com
Funk said:
I was very lucky I think; mine came up on Concept 2's forum - they have a 'for sale' section. I happened across it within an hour of it being posted and had arranged to buy it the next morning.
Forum is here: http://concept2.co.uk/forum/viewforum.php?f=7
Cheers!Forum is here: http://concept2.co.uk/forum/viewforum.php?f=7
Edited by Funk on Saturday 8th October 14:31
I found http://www.myfitnesspal.com/ really helped me track my calorie intake, I'm always complete honest with myself on my food intake and have found that turkey breast and load of fresh veg = 50g of cheese and two slices of toast, now I'd still have the cheese on toast sometimes, but more often I'll go for the turkey veg option.
Portion control has been really important for me.
Portion control has been really important for me.
Wish you all the very best. I'm 5'7'' 15stone/20%+ body fat. I'd love to be down to 12-13stone but dont' have the motivation.
A friend sent me this website, which seems like a very good way of controlling your calories/macro nutrients. Hope you find it useful!
http://swole.me
A friend sent me this website, which seems like a very good way of controlling your calories/macro nutrients. Hope you find it useful!
http://swole.me
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