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Phil66
post Nov 6 2016, 09:30 PM
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Something has to be done!

OK,

I'm putting this out there in the hope that making it known will encourage me to try harder.

I used to do a lot of weight training until a bad shoulder injury at the gym put a stop to it forever mad.gif I hate any other form of exercise, I find aerobic activity boring, I used to love the weights because it was aggressive and a good stress reliever.

Anyway, over the last ten to fifteen years I've gradually been putting a few pounds a year on and today I weighed in at 285lbs, (20 stones and 5 lbs, 129.5 kilos). I've decided enough is enough, I need to get fitter to allow me to exercise more in order to lose a LOT of weight.

Don't laugh, I started today using my wife's Wii Fit system. I did 30 minutes of step workouts, marching workouts, hula hooping, boxing and Kung Fu etc and I did get a bit of a sweat going. (That reminds me, I once achieved a brown belt in Kung Fu, only one off the black, I lost interest for some reason and gave up unsure.gif

I do have one of THESE but I'm increasing fitness levels first, hopefully seeing results will encourage me to try harder and get onto that Tunturi, it won't be as much fun as the Wii Fit though, we also have a riser for the balance board that makes it about three times higher for the step workouts.

Some of the workouts like the Rhythm Parade might even help my guitar playing ph34r.gif At the moment I can't march in rhythm AND hit the targets laugh.gif Video below, not my workout but pulled from YouTube.

Anyway, it's out there now, hopefully knowing that you all know about it might make me try harder to succeed.

Cheers folks.

Rhythm Parade


Can you imagine watching a big bloke like me doing this below, must look funny laugh.gif


This post has been edited by Phil66: Nov 6 2016, 11:19 PM


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Mertay
post Nov 6 2016, 09:40 PM
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It actually looks fun laugh.gif Careful don't overdo them!

I have 2 GF memorys; one of them once invited me to play squash (she had trophys) and the next 2 days I had a hard time using my legs biggrin.gif Another one invited me to try some pro lvl plates, turns out its wasn't as fun watching her exercise! smile.gif again for 2 days I was in pain biggrin.gif

I also liked weight lifting but quited after I moved to a different home (no jims anyway near or even far), can't get motivated at home sad.gif I do walk alot though, not owning a car has benefits I guess biggrin.gif


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yoncopin
post Nov 6 2016, 11:32 PM
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I used to amateur race mountain bikes, and was in pretty good shape. Since I've had my kids it's gotten harder and harder, so, do as I say not as I do smile.gif. The key is just showing up, keep the goal very small and just show up every single day. Right now don't focus on fitness but on establishing the routine. Make the bar ridiculously low, like 5 push-ups. Building muscle will help lose weight better than cardio, so if you liked the weights stick to em.


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fkalich
post Nov 7 2016, 02:38 AM
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I have stayed in shape all my life, always kept up a consistent exercise routine. I have done some weights, but mostly started running after high school. Then I started distance swimming when I was in college. Then I got interested in Triathlon. Then I got into biking. After I got my dog BoBo I moved on to indoor biking so I would not have to leave BoBo for hours.

I would say to control your eating some. People today seem to want to snack all the time. Don't snack, just eat meals and let yourself get hungry in the hours before your next meal. Don't drink a lot of soft drinks, even diet, there is good evidence that does you no more good than the sugar. You can eat well, and have some treats such as dessert, but if you limit yourself to just eating meals and not snacks in between meals, it is pretty easy to have dessert in moderation then, your stomach has only so much room.

And really most important. Try to exercise every day. It is a lot easier to keep up if you stay with your regular routine.

Never take a break of more than one day. And if for some reason you violate that rule, NEVER NEVER NEVER miss more than two days. Because if you miss more than two days, that can easily turn into 2 months.

You can do it. The benefits make it worth doing. You just have to break the addiction of having habits that are not as healthy as you would like, and then it is easier to keep up.

edit: one more thing, it is not *that* hard to keep in shape, but it is also not that easy. You have to push yourself. For my basic routine I go 30 minutes on an Airdyne bike at a pretty brisk pace, it is never easy, it always hurts, the entire 30 minutes. I find that listening to music while exercising helps me block out what I am enduring, either that or listening to my Spanish lessons.

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Phil66
post Nov 7 2016, 08:23 AM
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QUOTE (yoncopin @ Nov 6 2016, 10:32 PM) *
I used to amateur race mountain bikes, and was in pretty good shape. Since I've had my kids it's gotten harder and harder, so, do as I say not as I do smile.gif. The key is just showing up, keep the goal very small and just show up every single day. Right now don't focus on fitness but on establishing the routine. Make the bar ridiculously low, like 5 push-ups. Building muscle will help lose weight better than cardio, so if you liked the weights stick to em.


Thanks Brian,

I love weights but the shoulder means I can't do any more than a 120lb bench press, I used to do 350lbs for 10 reps. I used to squat 500lbs for 10.

My routine was so strict when I was weight training, my local pro bodybuilding gym was open 365 days a year and if Christmas day fell on a training day I was there ph34r.gif

I am going to start some bodyweight exercise once my bodyweight is down a bit.

Thanks for your interest and advice mate.

Phil

QUOTE (fkalich @ Nov 7 2016, 01:38 AM) *
I would say to control your eating some. People today seem to want to snack all the time. Don't snack, just eat meals and let yourself get hungry in the hours before your next meal. Don't drink a lot of soft drinks, even diet, there is good evidence that does you no more good than the sugar. You can eat well, and have some treats such as dessert, but if you limit yourself to just eating meals and not snacks in between meals, it is pretty easy to have dessert in moderation then, your stomach has only so much room.

And really most important. Try to exercise every day. It is a lot easier to keep up if you stay with your regular routine.

Never take a break of more than one day. And if for some reason you violate that rule, NEVER NEVER NEVER miss more than two days. Because if you miss more than two days, that can easily turn into 2 months.

You can do it. The benefits make it worth doing. You just have to break the addiction of having habits that are not as healthy as you would like, and then it is easier to keep up.

edit: one more thing, it is not *that* hard to keep in shape, but it is also not that easy. You have to push yourself. For my basic routine I go 30 minutes on an Airdyne bike at a pretty brisk pace, it is never easy, it always hurts, the entire 30 minutes. I find that listening to music while exercising helps me block out what I am enduring, either that or listening to my Spanish lessons.



Thanks fkalich, I appreciate your advice and interest.

Regarding eating, I rarely snack, I only eat real food 99% of the time, ie, nothing from boxes, bags etc, basically if it has a list of ingredients of more than 1 I don't eat it, obviously this doesn't count for a casserole made at home but I don't use jars or packet mixes, only fresh or dried herbs and spices biggrin.gif Obviously when I go out for a meal two or three times a week I don't have control over that.

My biggest vice is the three or four times a week I have some pints of beer/cider and some glasses of wine. I seriously have to cut that out by at least 50%. That also has a knock on effect of giving you the munchies, luckily, in the summer months there is always plenty of salad in the fridge so late night munchies of green leaves is ok biggrin.gif But my wife eats cakes, chocolates etc so they are always there and if there isn't a salad option, the beer/cider/wine has made me too mentally weak to not grab one laugh.gif So there is a double whammy on the plus side for cutting down on the alcohol smile.gif

I guess it would help if my wife moaned about it but she doesn't, she is only 150lbs and eats/drinks what she wants mad.gif She never moans about my weight, she is more of a soul person than a body person but that's nice I guess.

Thanks again, I really appreciate all input and encouragement.

Fpr the record I'm not completely unfit, I spend 9 hours a day on my feet doing manual work. I very often walk up steep hils non stop and pass much fitter and leaner looking people who have stopped for a breather and look really out of breath smile.gif

Cheers

Phil

This post has been edited by Phil66: Nov 7 2016, 10:21 AM


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Tom51
post Nov 7 2016, 12:51 PM
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Hi Phil,
Being from Jan 64 I know the challenges of the changing metabolism at our age tongue.gif . It's as always there is not a single magic thing we do...but there are a few things that keep me in shape and healthy. Eating makes at least 75% of the game. You cannot compensate bad eating habits with sports. Don’t get me wrong - I love eating and a good wine too.

#1 Cut carbohydrates
I stay in my meals with protein and veggies first and eat only a small amount of carbs. So I like to avoid bog portions of potatoes, rice, pasta and bread. If I am very hungry I prefer to cut a thicker steak or add some broccoli...you get it.
We buy whole foods and cook ourselves most of the time. No processed food. Takes more time but we all enjoy cooking and share the work. If we go out we select the restaurant for quality. Also I avoid or only eat in very small amounts any kind of sweets and I am even careful with sweet fruits or juices. And believe me I like sweets a lot!

#2 Shorten eating window
I try(!) once or twice a week to shorten the time windows of eating. (taking the idea of intermittent fasting) So I eat the same things as on other days but in an 8hrs eating window (more or less). This allows fat burning hormones to work at night which will not be present if insulin is in our blood because we had some wine and cheese in the evening. Usually on those days I have then breakfast at 10 and dinner at 6 and then only water.

#3 Workout
As we have a family dog I have to go for a work daily. That does not burn a lot calories but to breath the fresh air is a good compensation to my office job.
I also do some morning exercises outdoor 4-5 times a week for 15-45min, less than 30min on most days ( I have to get up around 05:30). This sounds more than it really is. We have a garden so I play with the dog and do some weight lifting and interval training in the meantime. I do not have long cardio workouts as its boring and the effect is too small.
I do things with and without weights like: squats, deadlifts, pullups, pushups, rope jumps and so on. There are many body weight exercises available too and I have a barbell with some rubber plates and a few other things in my garage.

That’s what helps me. So you did start - that is most important. Keep going.
Cheers Tom!

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Phil66
post Nov 7 2016, 01:56 PM
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Thanks for taking the time to post such a good post Tom smile.gif
I did start but only on the Wii fit for now.
I'm with you all the way on carbs, particularly grains, there's a reason nature made then hard to get to in their natural state. As a race, we've only been eating them for ten thousand years, five thousand in the northern hemisphere.
I also avoid fruits.
Many people don't realise that carbs cause increased cholesterol production because they cause inflammation. The extra cholesterol is put it there to repair the damage caused. I recommend THIS book for anyone interested. He is not a crank, he was a registered British GP working in Scotland. He gave a talk to the British Medical Association about his findings and it was against everything they thought. He got a huge round of applause. Funny that. Switzerland had the lowest case of heart disease per capita in the world but the highest intake of saturated fats.
My biggest carb sin is beer/cider and I guess wine to some extent. I do also have chips (fries in USA) when I go out for a meal mellow.gif

I'm really going to try and keep this waggon rolling.

Thanks Tom

Some interesting and challenging videos. PLEASE NOTE, YOU SHOULD ALWAYS CONSULT YOUR DOCTOR BEFORE MAKING ANY CHANGES TO YOUR LIFESTYLE

This is a real thought provoker. Once you get used to the poor sound it's well worth watching. You seem to tune into her voice and fade out the extraneous noise after a couple of minutes.


Part one of a fascinating lecture given by a highly respect Scottish GP.


The rest of the lecture and many of his other videos can be found HERE

Thanks again.

Phil

This post has been edited by Phil66: Nov 7 2016, 08:16 PM


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bleez
post Nov 7 2016, 06:21 PM
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QUOTE (Phil66 @ Nov 7 2016, 01:56 PM) *
I recommend THIS book for anyone interested.

I might just check that out it looks good. Nutrition is a bit of a hobby of mine smile.gif I gave up MMA and Judo when I signed up at GMC but Ive kept up with my weight training and I do like to experiment with different theories on nutrition to see what works best for me.
all the best with your goal smile.gif


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fzalfa
post Nov 7 2016, 06:36 PM
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to loose weight ? i:

- eat proteins
- have a lot of s*x
- drink water
- play guitars for hours

my las t session i have lost 8kgs (i'm at 78 now) i'll do a try next week for 15days, and hope lost 5 kgs

cheers

Laurent

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Phil66
post Nov 7 2016, 08:12 PM
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QUOTE (bleez @ Nov 7 2016, 05:21 PM) *
I might just check that out it looks good. Nutrition is a bit of a hobby of mine smile.gif I gave up MMA and Judo when I signed up at GMC but Ive kept up with my weight training and I do like to experiment with different theories on nutrition to see what works best for me.
all the best with your goal smile.gif


Cheers buddy smile.gif

QUOTE (fzalfa @ Nov 7 2016, 05:36 PM) *
to loose weight ? i:

- eat proteins
- have a lot of s*x
- drink water
- play guitars for hours

my las t session i have lost 8kgs (i'm at 78 now) i'll do a try next week for 15days, and hope lost 5 kgs

cheers

Laurent


smile.gif


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Todd Simpson
post Nov 9 2016, 12:09 AM
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Wii Fit is great smile.gif It's fun and encourages you to work out. You can do it at home, whenever you like and don' need a trip to the gym. Great to see you have decided to take charge of your health! It does get tougher as we age so being pro acive about it is important. Just like guitar, it's a process to just like guitar, be patient with yourself and adjust things as you go while keeping the goal in sight smile.gif


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Phil66
post Nov 9 2016, 08:12 AM
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Thanks for your encouragement Todd, appreciated. smile.gif

QUOTE (Todd Simpson @ Nov 8 2016, 11:09 PM) *
Wii Fit is great smile.gif It's fun and encourages you to work out. You can do it at home, whenever you like and don' need a trip to the gym. Great to see you have decided to take charge of your health! It does get tougher as we age so being pro acive about it is important. Just like guitar, it's a process to just like guitar, be patient with yourself and adjust things as you go while keeping the goal in sight smile.gif



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Sensible Jones
post Nov 9 2016, 03:17 PM
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I know how you feel Phil. I used to play a lot of Rugby through School and after, got to quite a good level and was traing 4-5 times a week. Circuits, Running, Weights and on the Pitch. I had a replacement Cartilage operation on my left Knee and was out for a while. I did get back into it again until I slid a Motorbike on an icy road and had my right knee stitched back together with 42 stitches. Pretty much put me out of any hard training for good. Fortunately my work these days is fairly physical so I'm active in that way.
Hope you get to where you want to be!
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Phil66
post Nov 9 2016, 05:39 PM
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Cheers mate,

I also won't be squatting heavy ever again, many years ago I was running and tripped over a retaining wall, flew across the driveway and landed on another small wall but on my right knee, it shattered the knee cap and looked like crazy paving. The docs said I would need a new knew by the time I was 40 blink.gif , 18 months later, an MG Midget hit the same knee as I crossed the road and skittled me into the air, I came down and wrote the bonnet off.

I am now 50, I don't get any pain with it but when I'm walking downstairs it sounds like the is a bunch of celery sticks being twisted in my knee unsure.gif

Thanks for your thoughts mate. smile.gif

This post has been edited by Phil66: Nov 13 2016, 10:42 AM


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Phil66
post Nov 13 2016, 10:43 AM
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Well that's the first 2lb gone, let's hope it continues smile.gif


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Tom51
post Nov 13 2016, 02:16 PM
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Thats a very good start Phil. Don't go too low in calories permanently as your body will otherwise try to adopt to the new energy input and reduce its energy use ( = reduce muscle mass).
Two way to avoid this are calorie cycling (e.g two days low and one day normal) and weight training.

Tom
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yoncopin
post Nov 13 2016, 02:25 PM
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Just stick to it! If you just don't quit you are 100% guaranteed to reach the goal.


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Phil66
post Nov 13 2016, 04:42 PM
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Yeah thanks,

I haven't restricted calories really, more replaced some carbs with lower carb items and more meat. I don't want to go into starvation mode at all.

I know I will reach sticking points, that's when it gets hard I've just got to try to break through them, that's when most give up.

Cheers


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Phil66
post Nov 20 2016, 01:15 PM
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Well that was short lived. I put 3/4 of a pound on this week laugh.gif Did exactly the same as before, I think I have put some muscle mass back on though, I washed my car this morning, haven't had chance with the weather and other things for the last two Sundays, I found a HUGE difference in bending down and lifting the buckets etc, much much easier.

My breathing is better too and my fasting blood sugar is down from a 5,6 average to 4.8 so the slight increase in weight is not an issue. It will sort itself out.

I bought THIS and will be adding some exercises to my routine.

Onward and upward smile.gif

This post has been edited by Phil66: Nov 20 2016, 08:14 PM


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Phil66
post Nov 27 2016, 07:36 PM
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Will this is odd. Another quarter of a pound ON!!!

You would have thought that even if it kept eating and drinking the same and added exercise that the worst that would happen would be to stay the same. I've reduced food, reduced carbs, reduced some alcohol and after my initial 2 pound loss the first week I've put a pound ON in the last two weeks. That's quicker weight gain than in previous years which probably equated to 3/4 of a pound a month.

I'm not going to worry though, something is happening, my wife has noticed a change in body shape, I feel better and my clothes are slightly looser.

Gotta keep on keeping on wink.gif


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