Gym & Misc General Health and Fitness Thread

[schmuttt]

Aware this is a pretty vague question so I'll try add some context, but what's a good amount of exercise for someone like the following (me):

• 35 years old
• 160kg/6'1
• sedentary lifestyle (job and at home)
• unspeakably bad diet

Obviously it's all pointless if I don't regulate what goes in my mouth, but would even 30min on a exercise bike a day be fine? Was a little embarrassed to post this as I think years ago in here I boasted about losing a lot of weight, well it all came back then doubled

 

[phantom13]

Aware this is a pretty vague question so I'll try add some context, but what's a good amount of exercise for someone like the following (me):

• 35 years old
• 160kg/6'1
• sedentary lifestyle (job and at home)
• unspeakably bad diet

Obviously it's all pointless if I don't regulate what goes in my mouth, but would even 30min on a exercise bike a day be fine? Was a little embarrassed to post this as I think years ago in here I boasted about losing a lot of weight, well it all came back then doubled

Don’t be embarrassed mate, starting is the hardest part.

Absolutely 30 minutes on the bike is a great starting point. I’d suggest adding in some form of resistance (weight) training as well as that will help immensely.

If you’re truly coming from a sedentary base the important bit is to build gradually, both the exercise and diet, so that it’s sustainable.

 

[Glorfindel]

Aware this is a pretty vague question so I'll try add some context, but what's a good amount of exercise for someone like the following (me):

• 35 years old
• 160kg/6'1
• sedentary lifestyle (job and at home)
• unspeakably bad diet

Obviously it's all pointless if I don't regulate what goes in my mouth, but would even 30min on a exercise bike a day be fine? Was a little embarrassed to post this as I think years ago in here I boasted about losing a lot of weight, well it all came back then doubled

Whatever you can commit to (and physically tolerate) right now.
Once you’re habitually doing some exercise you can start worrying about volume.

 

[KERRPOW]

Aware this is a pretty vague question so I'll try add some context, but what's a good amount of exercise for someone like the following (me):

• 35 years old
• 160kg/6'1
• sedentary lifestyle (job and at home)
• unspeakably bad diet

Obviously it's all pointless if I don't regulate what goes in my mouth, but would even 30min on a exercise bike a day be fine? Was a little embarrassed to post this as I think years ago in here I boasted about losing a lot of weight, well it all came back then doubled

Aware this is a pretty vague question so I'll try add some context, but what's a good amount of exercise for someone like the following (me):

• 35 years old
• 160kg/6'1
• sedentary lifestyle (job and at home)
• unspeakably bad diet

Obviously it's all pointless if I don't regulate what goes in my mouth, but would even 30min on a exercise bike a day be fine? Was a little embarrassed to post this as I think years ago in here I boasted about losing a lot of weight, well it all came back then doubled

Nothing to be embarrassed about mate. Unfortunately looking after ourselves gets bumped down the priority list behind work, family etc.

If in your budget would having meal deliveries like lite n easy or youfoods for a few months take the stress out of diet while you add in some excercise?

I was/still am in a similar boat to you. Had an incredibly bad convenience based take away diet...no excericise...desk job. Very busy with work and family so just felt like i had no time to excercise.

3 years ago i decided to get back into weights as i was lowjey depressed about my situation and started going 3x week,

after the kids went to bed (so like 9/10pm)....ive just been consistently going. Now im up at 4.30am for a 5am gym sesh regularly.

Over time i started craving take away less and less and ive very slowly dropped it out of my diet.

I love weight training. Hate cardio and i find diet is still my biggest weakness, however im gradually making tweaks.

Just start small and build up

 

[Mofra]

Just start small and build up

This is 100% the key. Making big changes can be disruptive and therefore hard to stick too.
Small incremental changes that you can maintain are far more likely to succeed in the long term

 

[Coolangatta]

Aware this is a pretty vague question so I'll try add some context, but what's a good amount of exercise for someone like the following (me):

• 35 years old
• 160kg/6'1
• sedentary lifestyle (job and at home)
• unspeakably bad diet

Obviously it's all pointless if I don't regulate what goes in my mouth, but would even 30min on a exercise bike a day be fine? Was a little embarrassed to post this as I think years ago in here I boasted about losing a lot of weight, well it all came back then doubled

My advice, coming from someone who even up until recently overthinks and overanalyses everything - not just weight training - if you hit 24-25 reps per exercise you do, you're good for volume (that's working sets).

There's a million different ways to hit sets and reps and intensity but if I'm doing, say, bicep curls, hit at least 24-25 reps, I'm happy with that, doesn't matter how I get there (it'll usually be something like 3x10).

Like with Zercher's if I go heavy and do a 6rm then I could do 3 back off sets of 6 reps or 6 back off sets of 3 reps with same or lower weight. Doesn't matter.

The isolation exercises used to feel like a chore but I find I enjoy them more knowing idgaf if it's 3x15 or 4x8 or one set might be 15 reps, second set 12 reps, third set 10 reps. As long as I'm improving. Isolations should be hit at least 2x a week though which is manageable.

I don't really bother with calves, they probably do need 4-6x a week but it is what it is.

As for bike, at least 30 minutes is good, doesn't matter what you use, just vary intensity.

 

[phantom13]

This is 100% the key. Making big changes can be disruptive and therefore hard to stick too.
Small incremental changes that you can maintain are far more likely to succeed in the long term

I had a mate who was terribly unhealthy. Ate absolute garbage and drank almost exclusive coke and Red Bull every day.

He tried to overhaul is diet over night and go sugar free, no take away etc. he crashed HARD on day two and by day three was back to his original diet.

I think diet especially is the one to change gradually. If you over do the exercise on day one you’ll have a couple days off then can get back to it. Diet you’ll destroy yourself if you do too much too quickly.

 

[Jugada]

I would almost always recommend weight training over cardio for someone just getting into fitness. Buggering yourself on the bike or treadmill can be a baptism of fire for a lot and make you hate it and thus not keep going. Weight training is generally a more enjoyable build into things, you will likely see strength or body change quicker and even if you're diet isn't perfect so long as you are getting in protein you will still be being efficient with muscle growth which will help in losing fat later once you decide to get a bit more serious with things

 

[schmuttt]

Really appreciate all the thoughts, thank you. Not going to waffle on too much about it as I reckon the more I talk the less likely I am to follow through, but I'll look to put some of this in practice. phantom13 last ten years of my life my weight has yo-yod a ton, the times I've lost it I haven't exactly starved myself but (Obviously) the changes I put into place weren't made permanent.