Gym & Misc General Health and Fitness Thread

[The Golden Glenferrie]

Even booze is way easier to stay away from temptation.

The price of booze these days has turned me off drinking. I used to go out, drink a bit and buy a bit. Now at the gym more, I just can't afford it and when i do drink, i am on the vodka lime and sodas which are really nice

 

[GROTTO]

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.

Welcome schmuttt to the board and well done for wanting to make a change in your life through exercise and diet.

I loved phantom13 recommendations and he is 100% spot on. Back in 2020 I was in a similar situation to yourself both with sedentary lifestyle and diet. I want you to know that every journey, begins with one step. Dont overwhelm yourself, follow the advice by phantom13 . Keep it simple, begin with any exercise that you are comfortable doing and find fun and enjoyable. From here, when you are ready you can progress to resistance training. I would also encourage you to educate yourself with, how to and perform exercises, develop an exercise plan and how to eat healthier. Many posters on here will be happy to guide you to relevant videos for you to watch, myself included.

Starting with 30mins on the bike, is a great starting point in your journey and your first step.

 

[GROTTO]

Junk food is pretty much impossible to avoid, its like half of what's in the supermarket. People eating it everywhere. Even booze is way easier to stay away from temptation.

For me at least, a bad diet adversely effects my workouts, so I am "fortunate" that it forces me to eat (fuel up) properly.

My cheat meal(s) are on Saturdays, before I commence a 36 hour fast. So come Monday, Im good to go.

 

[GROTTO]

A bad diet for some people is harder yo kick than heroin or smoking

I get a massive dopamine boost when I eat my cheat meal on Saturdays.

 

[GROTTO]

At least do a lot of walking as well though I reckon would be the go.

This is definitely the first approach to undertake, its absolute madness to begin with any form of weight training at least in the first week.

Walking and or cycling on a stationary bike for the first week is the best approach. Keep it fun and enjoyable.

For a person that is 160kg and having led a sedentary lifestyle with a bad diet, he needs time to get his body both physically and mentally adjusted to a new regime. The last thing you would want is to get an injury and or get "burned out" after Week 1.

 

[Jugada]

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.

They're small in terms of the actual changes you have to make at that point to get the needle moving too. Whether it's hard or not some sort of change has to happen to start and diet is where it should really begin. I'm not saying go from what you have to grilled chicken and vegetables but if you can't just go from a bottle of coke a day to a can or full sugar to zero sugar then your motivation for change is non existent. Small changes in your diet are essential for a starting point if you actually want to get healthier

 

[The Golden Glenferrie]

This is definitely the first approach to undertake, its absolute madness to begin with any form of weight training at least in the first week.

Walking and or cycling on a stationary bike for the first week is the best approach. Keep it fun and enjoyable.

For a person that is 160kg and having led a sedentary lifestyle with a bad diet, he needs time to get his body both physically and mentally adjusted to a new regime. The last thing you would want is to get an injury and or get "burned out" after Week 1.

You would be walking for the first 6 months. There is no need to do anything else. KISS principle.

Focus on moving more and tracking/less food.

Do as i say, not as i do when i consume 4000 cals a day just so i can bench an extra 5 kgs a year

 

[GROTTO]

Diet you’ll destroy yourself if you do too much too quickly.

^This.

schmuttt this is something you should please note. Gradual small changes.

Even something as simple as for example substituting coke for coke - zero sugar, zero caffeine is a start.

 

[the_interloper]

They're small in terms of the actual changes you have to make at that point to get the needle moving too. Whether it's hard or not some sort of change has to happen to start and diet is where it should really begin. I'm not saying go from what you have to grilled chicken and vegetables but if you can't just go from a bottle of coke a day to a can or full sugar to zero sugar then your motivation for change is non existent. Small changes in your diet are essential for a starting point if you actually want to get healthier

And that's the sticking point I guess, motivation. When you're carrying a lot it's easy to think it will always be the case and you can resign yourself to it. I'm lucky I found some good hard training that I enjoyed otherwise I'd still be big no doubt.

 

[GROTTO]

You would be walking for the first 6 months. There is no need to do anything else. KISS principle.

Focus on moving more and tracking/less food.

Do as i say, not as i do when i consume 4000 cals a day just so i can bench an extra 5 kgs a year

Walking exclusively as the only form of exercise for 6 months is excessive IMO. He needs to begin resistance training sooner than that.

I definitely believe after a couple of weeks he could begin undertaking a full body workout 2-3 times a week with 5kg dumbbells and progress slowly from there. Alternatively could use machines with the light settings to achieve the same results.

 

[The Golden Glenferrie]

Walking exclusively as the only form of exercise for 6 months is excessive IMO. He needs to begin resistance training sooner than that.

I definitely believe after a couple of weeks he could begin undertaking a full body workout 2-3 times a week with 5kg dumbbells and progress slowly from there. Alternatively could use machines with the light settings to achieve the same results.

Drop 40 kegs in 5 months then throw the weights in. Easy done

 

[GROTTO]

Drop 40 kegs in 5 months then throw the weights in. Easy done

I definitely agree that the poster needs to do what he enjoys and finds fun and most importantly something that he can do consistently.

If its only walking and eating in a caloric deficit, Im all for it. Changes like weight training can come later.

 

[Jugada]

If you enjoy walking or bike riding then it's a fine starting point but I would find them boring as **** and lose interest very fast. Up to the individual obviously. Avoiding weights for no other reason than you are beginning is lunacy though

 

[The Golden Glenferrie]

I definitely agree that the poster needs to do what he enjoys and finds fun and most importantly something that he can do consistently.

If its only walking and eating in a caloric deficit, Im all for it. Changes like weight training can come later.

But hey, if you love weights, do them straight away

 

[GROTTO]

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.

At the end of the day, its better to do some form of exercise than nothing at all. Doing an exercise you enjoy and can do consistently is always going to be the best approach initially.

 

[GROTTO]

But hey, if you love weights, do them straight away

My reward for weight training is doing cardio after it, once or twice a week.

 

[Cdog71]

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.

I love eating mate and have started my own sortve health improvement journey 6 or so months ago, got a kick in the arse from the gp.
Pre-diabetic, high cholesterol numbers, too much weight.
I still probably eat too much but other than a lean cuisine from the freezer or something like that, I cook everything unless it’s a takeaway night or out for dinner.
I cut sugar and if I really want it, I put some fruit through the juicer with some veg and ginger or whatever.
I’ve never been a fan of the gym and even now it’s unusual I’m there more than 45 min.
Took a while to find a groove in my approach with so many different ideas out there but I gotta say I’m really glad it’s part of my week now.

My advice is just be aware of how things feel and do what you connect with.
I went a bit gung-ho at the start but then got into swimming because I’d be sore, so now it’s gym, day off, swim, gym.
When I go to the gym it is about what helps swimming after a cpl of weeks you see a real improvement in swimming and you know the gyms helping and it feels good to see tangible results.
More laps, less outve breath but also everything is getting worked without bias to my stronger side and I eat because I’m hungry.
The other thing which other people may not notice, there isn’t any mirrors at the pool, which was good for me.
But the gym is a mix up of losing weight and getting stronger.
And like I said after I sortve felt in control of what I wanted to do because I understood what I like, I’m glad I’m doing it and glad it’s part of the routine.

Most pools have a 20 swim pass that’ll last a year, that’s what I have rather than a dbl up on memberships.
My point is try and find why you like what you like doing and what helps to feel good about it.
I didnt see results quickly in my body but did in the pool and that felt good and now I’m getting some results in my weight and strength.

I dont look great struggling on a treadmill but I feel strong in the pool now.
It feels good.

Keep moving forward with it mate, it’s not about what some w***er influencer says on tic tok or a YouTuber say is the right way, it’s what you like that’ll become your way and thats what matters.

 

[phantom13]

And that's the sticking point I guess, motivation. When you're carrying a lot it's easy to think it will always be the case and you can resign yourself to it. I'm lucky I found some good hard training that I enjoyed otherwise I'd still be big no doubt.

I actually think even using motivation in the discussion about healthy lifestyle is a problem.

Motivation wanes day by day and hour by hour, if you rely on motivation you’ll get nowhere.

The initial motivation to start is great but after that it has to be replaced with routine. Your 30 minutes of exercise should become non negotiable not subject to motivation (within reason of course).

Even if it’s pissing with rain, cold as **** and you just don’t wanna do it, if you’ve set yourself 5 workouts a week and it’s Sunday and you’ve got 4, get that ****er done.

You’ll never regret doing a workout.

 

[GROTTO]

I actually think even using motivation in the discussion about healthy lifestyle is a problem.

Motivation wanes day by day and hour by hour, if you rely on motivation you’ll get nowhere.

The initial motivation to start is great but after that it has to be replaced with routine. Your 30 minutes of exercise should become non negotiable not subject to motivation (within reason of course).

Even if it’s pissing with rain, cold as **** and you just don’t wanna do it, if you’ve set yourself 5 workouts a week and it’s Sunday and you’ve got 4, get that ****er done.

You’ll never regret doing a workout.

 

[the_interloper]

I actually think even using motivation in the discussion about healthy lifestyle is a problem.

Motivation wanes day by day and hour by hour, if you rely on motivation you’ll get nowhere.

The initial motivation to start is great but after that it has to be replaced with routine. Your 30 minutes of exercise should become non negotiable not subject to motivation (within reason of course).

Even if it’s pissing with rain, cold as **** and you just don’t wanna do it, if you’ve set yourself 5 workouts a week and it’s Sunday and you’ve got 4, get that ****er done.

You’ll never regret doing a workout.

Absolutely, I look at it like a job and my gym mates like work mates, you've got a goal and go and get it done.

Plus i get the "where the **** have you been" if I miss a session, I do get motivated by not copping that one ha ha

 

[faible]

I actually think even using motivation in the discussion about healthy lifestyle is a problem.

Motivation wanes day by day and hour by hour, if you rely on motivation you’ll get nowhere.

The initial motivation to start is great but after that it has to be replaced with routine. Your 30 minutes of exercise should become non negotiable not subject to motivation (within reason of course).

Even if it’s pissing with rain, cold as **** and you just don’t wanna do it, if you’ve set yourself 5 workouts a week and it’s Sunday and you’ve got 4, get that ****er done.

You’ll never regret doing a workout.

Most of mine are just on auto-pilot now. I'm halfway there by the time I wake up and realise what's going on, have a coffee with some friends afterwards. By the time I'm heading to work I've done an hours training and had a coffee.

It's not 'hard' anymore simply because I no longer have to think about it. I think it's a bit of a misnomer people have that when people train regularly or consistently, they're supremely motivated or disciplined, mostly it's just a habit at a certain point IMO. There's only the odd session I really have to engage some mental capacity to drag myself out the door for.

 

[GROTTO]

Even if it’s pissing with rain, cold as **** and you just don’t wanna do it, if you’ve set yourself 5 workouts a week and it’s Sunday and you’ve got 4, get that ****er done.

You’ll never regret doing a workout.

Absolutely, I look at it like a job and my gym mates like work mates, you've got a goal and go and get it done.

Plus i get the "where the **** have you been" if I miss a session, I do get motivated by not copping that one ha ha

I do Push/Pull/Leg workouts twice consecutively in 6 days in a week.

Of course, going on the 6th day on Saturday's can sometimes be challenging, but I always find a way to get my arse to the gym. I look to beat my previous weeks efforts as a driving force.

Ironically, when its cold, wet, windy and miserable on Saturdays, I am the most enthusiastic and happy going in. Its only because I know the gym will be empty and I generally will have it all to myself.

 

[GROTTO]

Most of mine are just on auto-pilot now. I'm halfway there by the time I wake up and realise what's going on, have a coffee with some friends afterwards. By the time I'm heading to work I've done an hours training and had a coffee.

It's not 'hard' anymore simply because I no longer have to think about it. I think it's a bit of a misnomer people have that when people train regularly or consistently, they're supremely motivated or disciplined, mostly it's just a habit at a certain point IMO. There's only the odd session I really have to engage some mental capacity to drag myself out the door for.

Good analogy. Yes I am on auto pilot too. Mentally I find it very enjoyable and peaceful. I have a fixed plan and program in place and stick to that.

 

[Shell]

Absolutely, I look at it like a job and my gym mates like work mates, you've got a goal and go and get it done.

Plus i get the "where the **** have you been" if I miss a session, I do get motivated by not copping that one ha ha

You have gym mates?

I don't think I've said one word to anyone except the ppl that work there

 

[KERRPOW]

I actually think even using motivation in the discussion about healthy lifestyle is a problem.

Motivation wanes day by day and hour by hour, if you rely on motivation you’ll get nowhere.

The initial motivation to start is great but after that it has to be replaced with routine. Your 30 minutes of exercise should become non negotiable not subject to motivation (within reason of course).

Even if it’s pissing with rain, cold as **** and you just don’t wanna do it, if you’ve set yourself 5 workouts a week and it’s Sunday and you’ve got 4, get that ****er done.

You’ll never regret doing a workout.

Im now at a stage where regularly going to the gym is a part of who i am theres no motivation to do it i flipping need to gym so i dont do off the deep end.

My focus then started me getting motivated to stop eating fast food regularly (3 to 4 times a week) now its just once a week and i dont even enjoy it now to the point i dont buy it for myself, its just convenient as the kids like it. I now just get a friday pub lunch with collegues.

Ive now got the motivation to add in cardio. But it way harder waking up at 4.30am to do cardio than weights.