Fitness

Italian cooking classes sound like a plan to weight loss.

 

Erindale sports centre. there's a facebook page with details.

 

I asked a few friends who are into that scene about Muay Thai / kickboxing last week, they all reckoned pheonix was pretty good, I'm heading in there for the trial session with a mate this Tuesday hopefully. I found it quite hard to find anywhere who do beginner Muay Thai or kickboxing that wasn't some kind of boxerfit cardio crap, are there any good southside ones anyone knows of that run similar styled programs to pheonix?

 

Elite in Phillip

 

Thread revival seems to be flavour of the month. So...

I've become a fat bastard again. Started training again last week. Entered the 10km CT run in Sept so I need to get fit quickly! Gonna train 6 days a week. I reckon I'm closer to 100kg again so I need to lose around 15kg.

Planning my regime to look something like this:
Monday: Lunchtime weights; Evening run
Tuesday: Lunchtime Weights; Evening Rock climbing
Wednesday: Break; Evening run
Thursday: Lunchtime weights; Football training
Friday: Lunchtime weights; Indoor cricket
Saturday: Football game; Break
Sunday: Break; Evening pushbike ride.

Should be fun, lol!

What's everyone else up to in these cold months?

 

I just started going back to the gym after a number of years, and I generally do some weights and then watch TV for 30 mins while I ride the exercise bike (and occasionally the fit girls on the treadmills under the tvs) and wait for the GF to finish swimming laps. It is still early days and I walk around like a T-rex after I do arms but it is fun.

 

Just had my annual assesment and it looks like I too am a fat bastard. I am going to do an hour on the treadmill at the gym every night to work on my cardio and stop eating junkfood.

 

I need to do this too, after my workout last night I ate 4 squares of chocolate, a freddo frog and a chocolate chip biscuit...

 

Amatuer...

 

Work a few 80 hour weeks in a row, make sure you eat a good breakfast, drink lots of water and dont eat any food after 830 at night and you should be fine.

 

Not sure on that one, for some people "work" is incredibly sedentary, ie staring at spreadsheets, plus there is the tendency to snack on crap. Drinking more water can make you feel more full and is good anyway to help your body cleanse a little.

Diet is the big one for most people. Delete everything artificial and sugar laden, but not all at once otherwise you'll get major withdrawals and struggle to maintain a healthier regime. Go back to big cuts of meat w fat, lean meats like chicken, fish, lots of vegetables or salads. Only shop in the fresh food produce of the supermarket. Meat fridge, deli and vegie/fruit section. When people whinge and bitch at me about how they can't lose weight and then I see what they eat every f***ing day it pisses me right off. Cake, chips, chocolate, milk, lots of bread, heavy pasta meals, takeaway food-like substances, sugar, sugar, sugar followed up with added salt.

I'm not sold on the eating at different or set times, if you don't currently eat breakfast then I wouldn't start. If you do it's most likely sugar laden crap with milk or breads so convert to a scramble eggs w salad breakfast. I only eat 2 meals a day because I simply wouldn't burn 3 everyday and my main meals at night tend to be pretty late because I'm a nightowl. If I ate an "early" dinner I'd be hungry again by midnight and more likely to dive into a "dessert" type meal. For instance I have a bad habit of eating milo out of the can atm. Going to kick that one in the nuts.

Increased physical activity of any sort will assist. But find something you like and enjoy otherwise it's just another torture session on the deadmill, diercisebike, coffin-room.

If you are serious see a professional trainer they can tailor a program and make it sustainable. If you know what you're doing in the gym simple workout ideas that you can mix it up with can be found in magazines.

Everyone knows what they should be doing. Very few have the habit, motivation and discipline to do it.

 

Too true. This is me in a nutshell (and I know you are all dying to quote Austin Powers now....)

 

My ankle injury has temporarily put my exercise on hold

My plan revolved around cardio for warm up (30min jog at 10km/h) followed by weight machiney things. The key to the plan was that it was exercise every night unless I have an excuse not to (being too tired/sore from previous exercise counting as a valid excuse). My reasoning was to try and make the gym a habit, something I just went and did as a normal part of my day, not something I had to convince myself to go and do.

Doubt I'll be jogging again any time this year, so when I get to the stage where I can do stuff again I'll probably replace it with cycling at the gym. I eat terribly, I probably weigh 70kg or more again

 

Obviously it depends on what you do.... Driving a taxi for 80 hours a week isn't going to do anything for the waistline. Breakfast kick starts your metabolism and not eating late meals because your body doesn't process food properly while your supposed to be asleep, even if you're a night owl. Ask doctor Karl..... It's science.

 

Well the Spanish and Italians (10pm-12pm dinners) may disagree with good old doctor Karl. A google search has articles both ways but nowadays that applies to everything.

The fundamental question is why would your body process foods differently just because you ate them a couple of hours apart? Answer: It doesn't, your body doesn't shut down when you are sleeping. I'd even suggest for people looking to build muscle that eating before sleep would be better for you because the body has the fuels it needs to rebuild, heal, grow, repair muscle while you are resting and your muscles are naturally healing themselves. Starving them of nutrients for the 8+ hours you are sleeping seems a little wrong.

It's the types of foods you put in and whether calories in > calories out over your day that matter. IMHO

 

& RobotJebus wouldn't a 15min warmup at 15km/h be better than 30 mins (which is a long time, I'd be covering 7-8km in that time) at 10km/h?? I wouldn't even consider that a warm up it would be a main cardio exercise?

My warm up is 1km or 1.5km at pace so I aim for 3min30sec or 5min on the treadmill. Straight away you are sweating, heart rate is up and blood flowing. Higher intensity less time = result. Even changing the time between sets from 1min to 30secs can have a big impact on your weights routine.

Sorry about that ankle as well. Injuries suck!! Do you like swimming? Zero impact and incredibly good all round exercise.

 

^this

My understanding is that timing only has an impact on macronutrient partitioning in the short term. in practice, that means eat certain quantities of certain foods around exercise, and the rest of the time you just need to hit your daily macro and calorie targets - timing won't have any noticeable effect.

Laws of thermodynamics etc. TEF is also mostly a crock IMO.

 

@Jonesi

I'll probably do some swimming, for now I'm supposed to keep it immobile apart from when I do my simple movement exercises 3 times a day. Swimming is probably something I will be doing more of in the mid term if I'm not able to jog for a long time.

10/km an hour was the speed I had gotten up to, I hadn't been exercising for terribly long (when I started a couple of months before I was lucky to make 3 minutes of jogging in one go). It was my warm up for weights, but as I had no plans to do any other cardio it was also my cardio session (I find cardio boring). My plan was to keep increasing the speed but keep the time constant and managable.

 

Dunno what you guys are talking about, my body is totally over unity.