Gym & Misc General Health and Fitness Thread

Remove this Banner Ad

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 :$
 
schmuttt said:
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 :$
Click to expand...
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.
 
schmuttt said:
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 :$
Click to expand...

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

Log in to remove this ad.

schmuttt said:
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 :$
Click to expand...

schmuttt said:
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 :$
Click to expand...

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
 
KERRPOW said:
Just start small and build up
Click to expand...
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
 
schmuttt said:
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 :$
Click to expand...
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.
 
Mofra said:
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
Click to expand...
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.
 
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
 
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.
 
Jugada said:
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
Click to expand...
At least do a lot of walking as well though I reckon would be the go.
 
schmuttt said:
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.
Click to expand...
I’m big on building habits and routines and trying to make them things that you “enjoy” or at least dislike less.

If you’re not a morning person then don’t try to force your bike/gym/walk to be a morning thing because it just becomes too easy to skip it.

If you love some choccy then don’t cold turkey it just cut back a bit.

I say this with all due respect starting at 160kgs and still being fairly young, little changes will see weight come off pretty easily.

Just make whatever you start something sustainable, something you can do 5/6 days a week without too much hassle and then build onto that routine.

The motivation will come and go but a routine will stick.
 
phantom13 said:
Without wanting to get gendered about it, this sentiment is worse for women who most (especially other women) think should be making a home or whatever.

Broadly speaking i find most sedentary people dont ask about anything fitness related and i dont speak to them about it. I get some occasional comments about i must enjoy the gym or whatever that are tinged with insult but mostly its not a factor.
Click to expand...
Or those who say things like "why do you drive to the gym just walk there and walk home ha ha ha"

So stupid. So many benefits, obviously more than just the cardio.

My allergies have been acting up the past month- inside a gym, unaffected. Rain, hail or extreme heat- gym is infinitely better to do some exercise in. Went for a walk this morning outside- had to still douse myself in sunscreen. Dont need any for the gym. Not to mention the safety factor, esp as a woman exercising alone.
 

(Log in to remove this ad.)

Jugada said:
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
Click to expand...
This is what I need to do. I have around 8kgs I want to lose- I used to naturally enjoy doing weights far more than cardio. Now for some reason that has swapped around and I would much rather just stick to a treadmill or cross trainer.
 
My gym routing is just 4x weight sessions a week with no dedicated cardio.

Long sessions on saturday and sunday, then 2x 40min sessions before work on a tuesday, wed or thurs.

I get around 20mins of walking on workdays (train station to office 10mins each way)

However i know to lose weight i need to enter a calorie deficit diet + cardio.

The none to run program looks to be a gentle introduction to slow jogging so im hoping to do this before or after work 3x a week.

This means it will be a pretty hectic fitness schedule for me

Sat - chest, shoulders, tris
Sun - back, bis
Mon - N2R
Tues- shoulders, chest
Wed - N2R
Thurs - legs, back
Fri - N2R
 
schmuttt said:
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 :$
Click to expand...

For me, I'd say 'one thing every day' is a nice, achievable goal.

That thing doesn't have to be a big thing. A walk after a meal. Stretching. A gym session. Jumping on the bike. Can be a different thing each day, or the same. Doesn't need to be 30 minutes, can be as little as 5 minutes of stretching.

Pick a thing you like or that interests you. The first week doesn't need to be every single day, it can be gradual to work your way there. Don't smash yourself, you didn't gain all the weight in one day or one day, you won't lose it that way either, so killing yourself isn't sustainable.

As others have said, building the habit is the big thing, once you get the habit set and some consistency rolling, the rest will just kind of take care of itself.

A lot of people try to rush it to hit a goal, never build a healthy sustainable habit, and end up right back where they started with the added weight of feeling like you failed (which you didn't, it's just a bump in the road).
 
schmuttt said:
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 :$
Click to expand...

Firstly dude well done on trying to get into exercise! And note the bolded isn't necessarily true, for me i dropped a lot of weight just on training (boxing circuit), this then motivated me to clean up my eating as i was seeing results and kept going. All the best with it.
 
Jugada said:
Without trying to be a dick about it if you are putting on 60-70kg of excess weight then what goes in your mouth is 99% of the problem and definitely needs to be one of the first things taken care of in some shape or form
Click to expand...

Also me not trying to be a dick about it but it's pretty hard to do everything at once. Like with my own example changing something (doing exercise) might motivate sorting out the diet too. If you're thinking i have to eat salads and exercise every day from eating crap and being idle you'll probably never start working on either.
 
the_interloper said:
Also me not trying to be a dick about it but it's pretty hard to do everything at once. Like with my own example changing something (doing exercise) might motivate sorting out the diet too. If you're thinking i have to eat salads and exercise every day from eating crap and being idle you'll probably never start working on either.
Click to expand...

The changes that need to be made when you are putting on that much weight are minimal but essential if you actually want to change
 
I think a lifestyle approach to health and fitness (or health and wellbeing) is a positive choice.

Absolutely the diet needs to change, thats a given but being more active goes hand in hand and generally leads to better overall mental and physical changes anyway.

There is absolutely no issue with looking at both, just gradually.
 
Jugada said:
The changes that need to be made when you are putting on that much weight are minimal but essential if you actually want to change
Click to expand...

They're small in terms of number of things you have to fix (better and less food and more exercise) but the execution of these can be difficult, I've been in that spot and it's really hard to get out of bad habits.
 
the_interloper said:
They're small in terms of number of things you have to fix (better and less food and more exercise) but the execution of these can be difficult, I've been in that spot and it's really hard to get out of bad habits.
Click to expand...
A bad diet for some people is harder yo kick than heroin or smoking
 

Remove this Banner Ad

Gym & Misc General Health and Fitness Thread

Remove this Banner Ad

Back
Top