Keeping Fit?

[blue_faz600]

BMF (British Military Fitness) or similar, but it's social and lt's good to run around watching a chick in Lycra with a nice ass!

[Grahamm]

Still feeling the excess of Christmas, I wonder what we all do to stay slim!!!

Just over a year ago, having got back from my annual biking and surfing holiday, I weighed myself and found I was 12 stone which is *way* over where I should be.

After a lot of searching around on the web (most searches tend to end up with someone trying to sell you a diet or dodgy "weight loss" tablets) I came up with three simple bits of information:

1) Find your Basal Metabolic Rate here: http://www.bmi-calculator.net/bmr-calculator/ and then multiply that number by your activity level to find how many calories your body actually needs per day.

2) Keep a food diary, ie every time you eat or drink something you write down the calorie content.

3) Remember that a pound (just under half a kilogramme) of fat is 3,500 calories, so if you eat 250 calories a day fewer than your body needs, in a fortnight you'll lose a pound and if you also do 250 calories of exercise a day as well, you'll lose a pound a week.

Simple and no surgery or faddy diets required.

Personally I do half an hour most days on the Cross Trainer I have at home (with a video sender so I can watch stuff I've got recorded on Sky+ whilst working out) which burns about 250 - 300 calories and twice a week I go to the gym and do Body Combat class which burns around 700 calories.

In a year I went from 12 stone to under 10 stone and from a 37" waist to a 31" waist.

My main problem now is actually that I've got so used to this that I've got to get into the habit of eating a bit more so I don't lose any more weight!

[Exupnut]

it was very funny for me reading how u wanted to loose weight and so exercised and then had to eat more to to stop loosing it so fast. what a foccin world we live in. :lol

[trudd]

With regards to number2 in Grahamm's post I can recommend the myfitnesspal app for smartphones. Makes it very easy to track calories in & out.

[Grahamm]

it was very funny for me reading how u wanted to loose weight and so exercised and then had to eat more to to stop loosing it so fast.

Erm, not exactly. As mentioned, that was over the course of a year, so I was losing roughly a kilo (or around 2 pounds) a month. Now I'm down to under 10 stone (where I should be) I want to keep it there, but not drop any more.

Of course by losing it slowly you don't get the yo-yo dieting situation where your body goes into "famine mode" and thinks "oh-oh, calories are short, better pile on the fat at every chance..."

[Grahamm]

With regards to number2 in Grahamm's post I can recommend the myfitnesspal app for smartphones. Makes it very easy to track calories in & out.

I just keep a note pad on the counter in the kitchen and I've printed off a list of what I eat (and what my usual meals contain) which is stuck on the wall, so I write down the calories when I have something to eat

[red98]

[quote author=JZS 600 link=topic=5857.msg51668#msg51668 date=1358106699]
Lets get photos of our missus on the forum and see how much "exercise" we could manage


I'm putting a lot of time and effort in to my garage at the mo.

ok... i will go first.....
[/quote]






nice......very nice......your a very lucky man  ........thats going to put off anyone  else posting a piccie 

[Exupnut]

thanks RED98 :lol

[Tiberius Onklevaart]

Due to being a the fire services college last I took advantage of their excellent gym.

There was various combinations of the following:
Deadlift
Bear complex
Plank
Leg raises
Bicycle ab crunch
Running
Skipping
Chest flyes
Bench Press
Par Pulldown
Tricep extension
And others. Can't remember cos I left me list up there over the weekend

Being as I'm back the this week I'll include some bag work and russian barbell twists.

If I can actually get out of bed after the 3rd day, that is

[Tiberius Onklevaart]

as aye and I'll need to do some burpees this week as well

[Chillum]

I'm a lizy foccer so I reckon I'm going to try and do some of that HIT (High Intensity Interval Training)

10 minutes a week? Sorted

[Tiberius Onklevaart]

Chillum, look up tabata training. Same kind of script. When I finish at the college I'll be doing that once a week with martial arts training (hopefully)

[Chillum]

Thanks Uncle fart, that looks quite intersting

[DryRob]

I started Judo last year and the training maintains a base level of fitness, I was cycling to gym to swim most mornings before Christmas until I got dropped on my shoulder at a competition. I also try to play football but I usually end up running around like a dog chasing a ball in a field.

I weigh myself and measure my waist most mornings, even if the training takes a dip it helps to control your weight as you notice as soon you start gaining and reduce your portions.

[VNA]

I've had knee issues for years.
I used to cycle a lot - umm many years ago.  But I can't run and I can't cycle any more.  I'm sort of hopeful I'll be able to cycle again one day, but I've been saying that for many years.
I can still walk, so that's what I do, it's still a battle with the knees and sometimes I have to lay off it now and again.  Hoping I'll build some strength into them.  Plus working on my muscle balance around the knee, it could all just be down to a long term patella tracking issue.  But as some of you may know the knee can be a bit of a mystery.

When the knees might be up for it, I watch the weather forecasts like a hawk looking for windows of opportunity;




At least once a week I try to get up the wee hill behind my town, which helps me keep a little leg strength and hopefully keeps the knees going,




Fat - food.  If you are fat eat smarter and eat less.  I find this fairly easy bar one small factor.  All over our work site are vending machines, I can't resist the crisps and chocolate bars, plus the rest of the lads love their biscuits, the workshop is littered with biscuit tins.  Sometimes my discipline holds, but all too often I'm eating crisps chocolate bars and biscuits at work, stuff I hardly touch outside of work.

Oh if there's not much happening at the weekend I can't resist a cooked breakfast;



Weight?  I could with losing a few pounds.  But as far as weight goes I'm getting more and more obsessed with what I carry in my back-pack, and more and more interested in light weight everything.  Less weight in my pack, less strain on my knees.

[Tiberius Onklevaart]

Ok, so this mornin

Up at 5.45, munched around 40-50g of peanuts and went to gym.

Deadlifts - total 18 reps at 30kg and a few attempts at good morning exercise with same weight but struggled to get bar from behind my head so sacked it.

Russian barbell twist - 15kg 20 reps each side.

Both those with a bar that I reckon is upwards of 5kg

3 front planks 1m/30w/30s
side plank- 1m each side

4x10 leg raises

10minute run at 8kph followed by 5mins at 10kph followed by 2mins at 11kph

Another handful of peanuts before heading down to breakfast which was 2 eggs, 4 slices brown toast and a couple glasses Orange juice and a cup of coffee. (Around 8am)

Another coffee and handful of peanuts at about half 10.

Lunch was plate of lettuce, carrot, corn, tomatoes, tuna, couple of boiled eggs and cucumber drizzled with olive oil. (around half 12)


Just had a tin of tuna with some homemade curry sauce and veg I brought with me with a cup of coffee.

I'll gub a handful of pistachios and hit the gym about half 5 and do some dumbell flyes at 10kg, biceps curls and tricep extensions at the same weight, more running and maybe work on my back with the cable row.
That should take me to about half 6ish after which I'll halved another tin of tuna and down some more nuts.

Wash it down with skimmed milk and go watch the Celtic game. At around half nine or ten I'll gub another handful of nuts and go to bed to do similar tomorrow, albeit possibly with less eaten (quantities, but at similar or same intervals)

I reckon I've had around 1.5 litres of water if you include coffee, I'll easily pass 2 by the time I hit (pish the) bed. Also taking multi vitamins and glucosamine sulphate tablets.








Farting like fuck

[pilgrim]

Wednesdays workout  ( D )
200 sit ups ( sort of ) 80 +70 + 50
Incline bench press 66Kg 3 x 10 reps
standing military press 42kg 3 x 10 reps
Reverse triceps bench press 42Kg 3 x 10 reps
One arm dumbell preacher curls 20kg 3 x10 reps each side
Standing palms in dumbell press 2 x 18kg 3 x10 reps
Stiff leg bar bell deadlift 44kg 3 x 10 reps ( wonky left knee so taking it easy on leg area )
Back flyes with dumbells 2 x 13kg 3 x 10 reps
Tricep dumbell kickbacks 12kg 3 x 10 reps each side
And finally elbow snappers 2 x 12kg 3 x 10 reps  ( stand up with a dumbell in each hand arms straight out palms up then curl in to shoulder, too much weight and you find out why I call them elbow snappers  :eek :eek )
Cardio. On my feet all day at work, thats enough!
Food. Eat whatever I want, love it.
Usually train 3 times a week, but been down to 2 recently due to family commitments and having the big toe nail on my right foot removed forever
2 weeks ago ( nice! )
5' 9", 12 and a half stone, 32 inch waist, 48 years young, full head of ( lots of ) hair.

[Looney tune]

Tuesdays workout
Walked 2 miles with backpack,gun,shovel and 2 dogs up hill till I was at 900 feet. Dug 6 foot hole to reach fox, the end. Then another mile tracking paw prints and another 3 foot dig, then the walk back.
Wednesday
Put out half a ton of feed around estate the load up grit and spread on 5 miles of road by shovel.


Thats why I'm a skinny foccer, but pretty fit 


Get a real job you gym going forcers  :pokefun

[VNA]

Poor wee fox.

I have noticed that some of the estate dogs look rather well fed;

[Looney tune]

Poor wee fox.

I know, I know, poor wee fluffy cuddly cute little cnut  :evil