Joined a gym....

Howie it's a mixture of both, free weights for squats, bench and dead lift and machines for the smaller muscle groups. I have no set routine with the weights though, going to start Stronglifts 5x5 this week and see how that works.

http://stronglifts.com/

didnt excercise sat/ sun yet dieted lost approx 2 lbs, trained monday lost zero , lazy day yesterday lost .6 kg, seems i definetly lose more when i dont excercise, ps what im getting at, is for those people that go to gym etc every day and hoping to lose weight then maybe just go 3/4 times a week, im now down to 112 5 kg this morning, going for power walking on treadmill this morning 40 mins, i hate the bike bloody hurts my bum

reminicing to my fit days, monday 2 laps slow jog, then 1600m as fast as i could, then 2 laps slow jog  followed by weights
                           tuesday warm up then 40 m fast,40m jog 50m fast 50 m jog, 60m fast 60m jog 70 m fast 70m jog 80m fast 80m jog, 5 mins rest do the same starting with the 80m this time
                            wednesday rest
                            thursday weights
                            friday 10 x 100 m sprints
                            saturday weights or couple miles jog   
                            sunday sex

sunday sex

.....sometimes with a live, consenting adult of the opposite sex!



Good luck and keep going - greatness and a low BMI await you.

did my 5km row in 21.30 last night, 41 sec faster than last week. Still some to go to get sub 20 mins again

Got the British Indoor Rowing Championships on Sunday.

Bricking it as last few training sessions have gone very badly. I've not been able to complete 3 x 6 minutes at the rate I wanted and may have overcooked things - I was going much better about 3 weeks ago so I'm resting this week and hoping going into it fresh will be the way forward.

good luck rog, let us know who you get on...

the orginal hushwing Joined: 22 Oct 03
Replies: 220 22 Mar 12 11:11   


good luck rog, let us know who you get on...


Unintentional typo of the year

(at least I hope it was a typo!)

intentional! haha

yes good luck

weigh in morning 17 st 8 lbs, 4 lbs off, bit disappointed but have to cut the red wine down, but pleased with rower did 4,633 meters in 20 mins, thats over 400m better than 2 weeks ago

Having lost most of the excess poundage from Christmas, and gone from overweight to not-overweight, I decided last Friday to take a week off the diet and exercise and allow myself unlimited booze, food and sitting on my ass.

It finished yesterday, so I'm going to kick off phase 2 (Operation Get Properly Fit and Toned) with a teetotal week and a run in about half an hour's time. With phase 2, I reserve the right to decide at any point that I can't really be bothered anymore, and be content with being not-overweight.

Is anyone, or has anyone here been superfit? Isn't it a real drag knowing that you can't do anything fun without fecking up your fitness level? Isn't it too high-maintenence to be worthwhile on a permanent basis?

i was patra, still had night out on saturday nights, and then ate whatever i wanted, i remember once going to a xmas party pissed got home approx 2.30 am, god knows how was out 5.30 am jogging, but that how obseesed i was,

gone through 3 litre box red in 1 week and 1 day, is this too much on healthy guidlines etc, how much is recommended, the last box lasted 2 weeks 2 days

The recommended amount is 21 units per week. 3 litres of 13% wine would be 39 units, so too much according to BMA guidelines.

However, it is my opinion that the BMA are overly conservative, not to say a bunch of mincers, with their guidelines, and I personally stick to 35 units per week, which is pretty much what you did with 39 units in 8 days.

thanks petra

how did it go rog ?

7.18

A personal best but not by much - pretty disappointed really but I've lost nealy 10kg since Christmas and have got more energy so consoling myself with that.

I think I have to accept I'm getting old!

I've done a 7.44 so far and lost 3 pounds, that's in 6 weeks.  Pretty pleased so far but a mate suggested I use Thermabol to stimulate a bit more fat reduction.  I may give that a go but it's £30 for 90 capsules.

Thermabol?

pills and fat loss usually come with side effects

howie, youre a liar, only a fit person would do that time imo, well done anyone can beat 8 mins is very good , beat 7 mins for an ordinary person is exeptional.

howie, not really offending you, just you said that you werent fit at all few weeks back, 7.44 is very good , keep it up

I knew that

I'm finding this thread is helping to inspire me.  I was shattered after doing the 7.44 (also achieved a 7.49).  However just to prove to you that I'm still unfit, I tried to run 2k on the treadmill and barely managed 900meters. 

Had a bad cough this weekend so missed the gym for 5 days, it has set me back a bit but back tonight and going again tomorrow.  Targetting to lose 8 more pounds before I go on holiday late in May.

Just thinking about the Concept 2 machine fills me with dread. I used to train on it years ago, as the gym at my old workplace had a couple. I became quite good at it. Never used to row 2000m so don't have a PB for it. I did manager the 1000m in 3:17 and best for 2500m was 8:50.

The 2500m was always hellish, and I'd have nothing left and be falling off the machine when I finished that one.

Might start back on it as there are several in the gym I go to now, but it's been 16+ years!

3.17 for 1 k is impressive and 8.50 for 2,500m even more so, even if it was in the distant past.

I think you've got to find the form of exercise that woeks for you. I'm all about 'numbers' so the Concept 2 is about as good as it gets - you can stat yourself blind with the simultaneous equations you can get out of the monitor!

It got so bad that when my missus bust my monitor (dropped a hoover on it - go figure!) I went into some kind of wierd larval state, wherein I couldn't exercise

.....until I discovered Blur's 'Song 2' is exactly 2 minutes long, so ended doing 8 x 90% max repetitions to that. Bingo Stingo!!

How sad is that?

good work chaps, keep going

intervals on the rower might help your times

it helps with my cycling and running times

I watched a youtube video about tips for improving on the rower, a simple tip was to make sure the footstraps are tight as far away from the toes as possible.

bad week, more than usual red, not as much exercise, down only 1lb , 17 st 7. still havent touched cheese, yolk of eggs, biscuits, cakes, fizzy drinks, deserts,crisps, sweets, chocs,no sugar in tea/ coffee, pleased with myself there

Right Elisjohn,

I'm very drunk and this probably isn't the best moment to explain it; actually it certainly isn't. Nevertheless...

I got really bored of my exercise regime and took a week off. Was sick of lentils.

Then I came back into exercise and dieting with a vengeance. You might ask yourself why, in that case, I'm really hammered at what appears to be half past nine in the morning, but trust me I've got a really good excuse.

My point is that you may well need a week off. As long as you don't go completely off the rails, a week off should set you back no more than 2-3 weeks, but you'll come back yearning for more running, a sh*tload of weights and you'll be totally sick of wine.

You heard it here first.

listen to patra, he knows his onions.

patra, hangover, or are you actually drinking now?

patra, hangover, or are you actually drinking now?

posted twice by mistake, incase patra thinks hes seeing double

I'm (literally) in a different time zone. That's why I'm drunk.

I left a glass of red wine in the fridge seven days ago and am waiting for it to warm up so I can down it and pass out.

It would be crazy to boast about any of the above; I'm not boasting.

I can still handle a semi-colon or two.

Should have pulled that girl. She wasn't that fit, but was 70% up for it. Oh well.

More top fitness tips tomorrow.

Back on the ergo today after a week off after the competition.

Ready to tear the bo11ocks off it!!

Down to 1:45-1:50 for my 500 splits with a min rest, hard work but definitely worth it.

has everyone stopped going to the gym, ive been bit lazy last 2 weeks, been walking etc but not pushing myself, and too much wine again, must cut back, so next 3 weeks all out effort to lose 10 kg, so did 40 mins gym this morning.

Nine and a half weeks

Haven't read the whole thread, but I used to play rugby - albeit only in the county league.

I could never be bothered to keep fit in the summer (season ended early April), and I used to start exercising again 5 weeks before our first match. I reckon that I reached peak fitness about 4 weeks into the season, and then slowly declined from November onwards.

I honestly don't believe that you can constantly increase your level of fitness in tiny stages. You have to give your body a rest from time to time, and allow your fitness to decrease. It's better to do that in summer (in my opinion) because your appetite is lower anyway.

Then there's boozing and diet...

Don't particularly want to advocate binge drinking but I had a weekend rule - no booze Sun-Thu and fill my boots at the weekend. It was only for a couple of years, but I think it helped at the time. I broke it for some birthdays, weddings, funerals etc, but probably only had any alcohol on a school night once a fortnight.

Cook for yourself (or get your better half to do it), and eat slowly. No takeaways, no ready made meals. I made a New Year's resolution once to that effect, and dropped 10lb in 4 months, without changing much else at all.

some nice tips there history maker

i also found that eating away from the TV helped with food consumption.

its hard but i make a point of eating dinner at the kitchen table at least 5-6 times a week.  amazing how less you actually eat when doing this.

I think a lot of people would be amazed how little food the human body needs to function efficiently.  One of the evils created by the food industry

I've gone from 13s4lb to 12s10lb.  My gym subscription still has 6 weeks to go and I'm hopeful of getting down to 12s4lb.  Does anyone know what exactly is the target heart-rate on the cardio machines?

i also found that eating away from the TV helped with food consumption.

its hard but i make a point of eating dinner at the kitchen table at least 5-6 times a week.  amazing how less you actually eat when doing this.

Yup, absolutely. I should have mentioned that too. I'm not entirely sure why it helps, but it does.

started taxi n/shift 3 years ago

gone from 13 stone to 15 stone

fast food everywhere

would walking an hour every day help--an change diet?

5 march i wrote on here, i might do 2000 m in just under 9 mins, guess what, so chuffed im overweight and 6 weeks ago could hardly walk, did 2000 this morning in 7 mins 52 secs,   still a minute off pb, but im so pleased, and weight now 108 kg, did eat too much bread this week but did cut down the red wine

Keep going matey!

That time's none too shabby - that's 1:58 / 500m rate.

Mix up the sessions between endurance (30 mins-plus at 2:10 / 500m) and developing your speed / power (3 x 6 minutes at around 2:02 / 500m rate).

yes today i started the 1st 1000m in the 2.00 /500m but really felt strong the last 1000 and actually did the last 200m in the 1.47 range.

xmoneyx, sorry for not replying, yes anything 30 mins or more and a change of diet would really help.

thx

decided on your advice, so today did 30 mins on rower 7122 m, nearly 600m better than few weeks ago, so pleased, was on 4750m in 20 mins . so tomorrow im going to the the 3x 6 mins fast, and then on friday maybe 3 x 3 mins 1min 45 range to try anyway.

ps i do the rowing on 10 resistance, but bloke in gym told me its harder on 4 or 5.

22 mins 15 sec 5km last night. Been a bit lazy and not done it for nearley 3 weeks, still some way to go to get sub 20 mins for 5km

didnt follow your regime rtb, intended to but went for 2000m this morning, drained now but knocked off 7 secs from last week. 7m 45 sec.

Keep going brother!

Here's a site for you:

http://www.machars.net/

Great fun playing around with pace / rate figures over one distance to predict what you're capable of at another.

into the 16 st this morning, ok 16st 12lbs, back on track, still no sign of my old six pack though, still a lot of fat

Motivation of some sort:

The Women's 5k world record is 16:56, the men's is 15:06!

Ouch - that's gotta hurt!

Always do the rower last so probaly  have less energy left, but usually do 2500m in about 11.40-12.00 mins, go the gym about 4 times a week and dont seem to be getting any faster

Alex Partridge (Britain's Mens Eight) sits on a rate of 1:45 / 500m for 24 km!

Intresting thread.

Was interesting to see someone mention Stronglifts, that's a great basic Barbell training program.

Some general tips I'd give for Resistance training are:

Avoid resistance machines (Smith's machines too) and use free weights. Resistance machines are a decent intorduction for beginners but you want to ditch them as soon as you can. Resistance machines do a certain ammount of the work for you, specifically balance & co-ordination. They can also put you in some dodgy positions (particularly the leg press)

Use compound exercices rather than isolation exercies. A compound exercise is a movement that uses more than one joint e.g Squating, Bench Press & deadlift. Isolation exercises use one joint e.g. Bicep Curls. The more joints are involved in the movement the more muscle you will actually stimulate Squats & Deadlifts being the most effective.

Don't forget your lower body... Most guys just head for the dumbbells in the gym and do upperbody isolation stuff, the muscles in your legs and your arse (Glutes) are f***ing huge in comparison to your biceps and you will place a far higher demand for calories by using the biggest muscles.

Use full Range of Motion (ROM) when doing weight lifting. Partial reps obviously only use part of the muscle mass available so are less efficent and you also only make part of the movement strong. They can also cause problems with ROM too.

Anyone starting weightlifting would do well to adopt a template such as stronglifts or Starting Strength. They are a) basic and b) balanced (correct ammounts of work for each bodypart) c) they dictate the ammount of sets, reps you need to do as well as the intensity.

Keep a training log, this will help you remember the weight you did for your last workout and allow you to track your Progress, PB's... It's great to look back a year and see how much stronger you are.

re: diet, the mention of the Paleo Diet was a good one, although the book is lacking in a lot of detail regarding the authors scientific research findings.

Anyone with or at risk of Obesity, Diabietes or Heart disease would do well to read the Diet Delusion by Gary Taubes... It's a big read but very rewarding.

This post wasn't originally going to be that long... Good luck Howie, persistance will pay off.

Cheers ND47, was going to ditch the Gym tonight and play on here watching the dogs on Ch231, but that post has just motivated to get my ass of the settee and head off

motivation howie, ive fitted into my jeans of 2 years ago today, and ive kept a pair 6 years ago wont go over my thighs, but they will another 3 stone to go

That's superb Elis, I like your rowing times too, you said I was fit for nailing 2000M under 8 mins.  I still feel unfit but I'm certainly benefiting, my weight is now 12s 8lb from (13s 4lb).  Some of that is down to cutting down on the bad food, also the beer intake has taken a hit, but I do think the gym has helped.

I have a similar story to your jeans one, I took a belt to the cobblers for a new hole punching, i said I've been dieting and it's working, he said I'll put another one in to give you another target.  When I tried the belt on I was already comfortably in the thinnest one

Keep it up. I find this thread encouraging, i did go to the gym tonight but only managed 40mins, pretty intense though, so happy with that.

sqigs, 11 march , try for level 25 on bike at 80 rpm , i can go to around level 16 on around 70 rpm, but thats the prog i do on bike , start on level 1 and increase every minute , and when i get around 16, i then do it vice versa , really hard work,

3000m this morning 11min  55secs, quite pleased

ND47 - 20 Apr 12 15:13
"Anyone with or at risk of Obesity, Diabietes or Heart disease would do well to read the Diet Delusion by Gary Taubes... It's a big read but very rewarding."

I've read lots of books along these lines and The Diet Delusion is the best book I've read. I read it a few weeks ago. Here's the link to it.

http://www.amazon.co.uk/The-Diet-Delusion-Gary-Taubes/dp/0091924286/ref=sr_1_1?ie=UTF8&qid=1335185819&sr=8-1

Other good books are

The Obesity Epidemic by Zoe Harcombe.

Primal Body, Primal Mind by Nora T. Gedgaudas.

I must say that, even knowing an awful lot on this subject, I found Gary Taubes' book to be a further revelation.

We have been completely conned for years into eating the wrong diet. It really is an absolute outrage.

Read this book and you'll see for yourself.

The Diet Delusion is an amazing book I have no idea how long Taubes spent researching and writing that book, his job would have helped him, but he has looked at so many studies and pieces of research that it's unreal.

I've started to give it a 2nd read as I think there is so much in the book that it can be hard to comprehend it all.

How do the other books you mentioned stack up in terms of the ammount of research cited in the actual book??? I ask because I've just finished reading The Paleo Diet by Loren Cordain and he mentions on numerous occasions the ammount of scientific studies & facts his research team have looked at without actually mentioning them in his book, it's almost like you have to take a leap of faith and just beleive him.

Taubes has his own blog http://garytaubes.com/ And also another book (You may know already) http://www.amazon.co.uk/Why-We-Get-Fat-about/dp/0307949435/ref=sr_1_1?s=book...

I know what you mean about The Paleo Diet,ND.

You won't be disappointed with the two books I mentioned.
Zoe Harcombe's book is particularly good.
I hadn't realised till reading it that The British Nutrition Foundation (which is there to give us healthy eating advice), has among it's sustaining members, companies such as - British Sugar PLC , Kraft Foods, Coca Cola...

This might explain why the BNF's 'Eatwell Plate' is full of junk!

Anyway, thanks for the links.

regarding the paleo diet i liked robb wolfs book

also marks daily apple is good for information

i dont eat paleo myself but take about 80% of the principles and you wont go far wrong imo

the info about fat is particularly interesting

weekly update 105 kg , and  did  4850m in 20mins this morning, but that 5000 is going to be hard

ellis

The first 10 strokes on any session are 'free' - so really hit those hard (and I mean 1:35 rate hard). It will then take you another 10-15 strokes to settle down to your 'race' pace (which for 5k in 20 minutes is 2:00 rate) so you will be well ahead of your target by the end of the first minute.

You don't say what rate (strokes per minute) you operate at, but for me, a low rate at high power per stroke works better than shooting up and down the slide but with spaghetti arms! Just keep repeating in your head 'long and loose' to remind yourself not to tense up especially in the 13-17 minute range when things are getting tougher.

Then of course, it's hell bent for leather for the final 300 metres!

rog, all i do is work as close as poss to 2.05 / 500 meters on a resistance of 10, i tried resis of 6/7 found it too light.

watch out rog, 2000m in 7 30 this morning, that 10 strokes in the beginning makes a diff.

Doubt I could get close to that now - I'm er, 'resting' at present, at least from the ergo

Keep an eye out for the British Indoor Rowing Championships (Google 'BIRC'). Competing in them is a really good motivator and whilst they're not until next March (probably) it's good to have something long-term to aim at.

going full out to try and beat 20 mins 5000 m this morning, did 4000m in 15.50, was on course but couldnt keep it up, disappointed but still pleased with the 4000m time

That pace puts you on target for around 19:45 for 5k.

If you ease off the pace by 2-3 seconds per km, you'll still break 20 mins.

As you know 2:00 / 500m = 20 minutes, so all (ha!) you need do is rag it for the first 10 strokes as you've been doing, then sit on 2:00 / 500m pace, then rag it for the last 500 m and there you go!

Easily said I know.

Did a 21.27 the other day for 5km, Im not progressing to sub 20 mins as quickly as I wanted.

Do you think its better to try and do as far as possible in the under 2 mins/500meters time say 4k if I can mange. Or better training to make sure I just complete the 5km and then try and shave secs off over time(which is what I'm currently doing)

anyone looked at doing the tough mudder?

its coming to the UK.  looks an interesting challenge

7 28 for 2000 today, 10 quick strokes to start with, then tried to keep around the 1.53/ 500m, and went flat out last 500 m,    trouble is i keep going to gym now to try and beat my pb, instead of training

original hushwing, sorry i cant help you but i presume that training for it would be best

just had a look back on page 1 of this thread, 7800 in 30 mins rogerthebutler, is great going

History now my man!

I haven't sat on an ergo for 2 months - I tend to do that in the Winter months. I'm out on the roads cycling on my shiny new bike at the moment!

Might get back on the ergo sometime and see what I can manage for 2000m. Only ever used to do 1000m or 2500m, when I did it regularly years ago. Tough sport.

im hooked joci, thinking of going brit champs in march,

Wow. I loved it when I did it, but I was around late 20s / early 30s at the time, and a lot of water has passed under my bridge since then. 3:17 for 1000m and 8:50 for 2500m were my PBs back then. The 2500m one was gruelling. Can remember almost collapsing with exhaustion on occasions when you grinding out the last few hundred meters despite being almost done in.

joci im 50 plus now, fat, and unable to walk 3 months ago, few weeks ago did 3.29 1000m and yesterday 7.28 2000,, so anyone can do it again,    my pb around 8 years ago 6.50 2000, so your time for 2500 excellent, ill beat youre 1000 in few months

You're spurring me on! 3:29 takes some doing.

Is 2000m the race distance nowadays rather than 2500m?

Yeah - 2,000m

That 3.29 for 1k is impressive ellis.

I'll see you at the champs next March and might even be in the same age category!

yes 50/54 category for me, and im going to start my lad as well noticed its 2 mins races for them in champs isnt it?

Depending on the date, I might qualify for the 50-54 category.

My 50th's on March 27th!

Spurred on by others here I gave 1000m a shot this lunchtime and managed 3:30.6 which I was really pleased with first time back.

christ joci, thats fantastic time, especially if itwas youre first time in ages . what age cat you in joci

rog, started your training regime this morning, 4 x 1000 under race pace, my 1st was 1.53/ 500, 2nd 1.50/ 500, 3rd 1.53/500 and 4th was 1. 52/500 pace . what i want to know is the rest between sets i took around 2/3 mins.

2-3 minutes looks about right for that sort of pace and where you are at in your training cycle.

Checkout the BIRC website as they have interactive training plans on there, based on number of weeks pre-competition you are at and how many days a week you can train. I found it a little conservative for me (prefer the 'balls out session, every session' approach!) but worth a look.

elisjohn 29 May 12 07:27 
christ joci, thats fantastic time, especially if itwas youre first time in ages . what age cat you in joci


45-49

personal update, diet not doing fantastic down to 104 kg, but should by now be under 90, too much wine on a bottle a night now, might have a wee problem, anyway still going to the gym, did my best 1000m time the other day 3 min 20secs, im frankel , youre excalibration joci , but still struggling to get that 20m 5000m, there is a challenge in sport centre at the moment, bronze, silver, gold, plat awards , plat is hardest 10k rowing followed by 20k bike then 10k run, i completerd this took me approx 2 hours, cant recall the splits but i did the rower in 44 mins. and yesterday tried the 2 min challenge did 630 meters, and would have bettered that but for slipping off couple of times.

80% diet

20% fitness

rogthebutler, i bottled it today, did 4000 m in 15.45, and didnt carry on for that 1st sub 20m 5000, it was in the bag, of course felt tough but i know could have done it with some balls .

I've got some Man Up pills I can let you have!

update, ive been working last few weeks , so not much chance of gym , but my weight is down to 103 7 kilos , lost approx 4 stones feel better, trousers much looser on me, but wouldnt say my body shape is any better, and still no sign of a six pack

waw just come across this , how is everyone since near 8 years