Follow on from workout thread...

[killa]

https://www.bikechatforums.com/viewtopic.php?t=222994

I’m 28 this year and wondering if this has anything to do with this.
I’ve never had a 6 pack to be honest, but never been porky. In the space of a month I’ve put on ½ a stone (I’m now 12 stone) and it’s all gut.
It looks damn weird, as everything else is in proportion, if I’m honest I’m really down about it now, i put in a lot of work this year until the bad chest from dust kicked in and now I look awful. Seriously, could i have a problem that would result in my waist line or stomach retaining all this weight? It seems really odd as nothing in my diet has changed and i eat pretty well, then, bang I have this really unsightly belly. Two pairs of my regular 32” trouser don’t fit so well now, they can get uncomfortable, i need to sort this out.
I need some focus, i haven’t rushed into doing anything and everything as i know that doesn’t work. This needs structure but I’m not sure what i can attack to sort this. This is going to be something i dedicate my time to. If someone could knock up a decent routine for me I’d be most grateful. Some people on here last time helped me out and it really helped having some advice from people, who know how certain training works.
Running’s out, due to my knees from accidents, i can’t use my garage any longer either, so no bag work.
I have weights, pull up bar and i am just about to sort a inner tube for my push bike. I live near a swimming pool as well so i could mix that in there too. I’m not interested in paying for a gym.

Thanks folks
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Cleverly disguised as a responsible adult.
Bike:- Yamaha TRX850 | Killas Biking History | Killas Gaming History | Killas autmotive history

[supZ]

have you thought about https://www.kettleworx.co.uk/ ?

hearing so much about it recently it really seems to be an ideal home fitness solution. the workout dvds are meant to be pretty fun too and once you've got your routine down you could just stick the tv on and listen to that whilst you do it.


what are you trying to achieve though? general fitness? strength? loose the flab?

what height are you? doesnt sound like you could be overweight to me at 12st. im 11.5st and only 5'10". if i went any lower id be skinny as fook.
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[J4mes]

I know you don't want to pay for a gym, but pay for a cheap gym. I pay £20 a month for mine and it has all the equipment I need for a good workout. Loads of isolation weights, free weights and cardio equipment. It's no bannatynes, but it's not £60 a month either. Sure it's full of meat heads and for a fat little weakling like me I was nervous as fuck about going there to start with, but everyone is friendly enough.

I had weights and running/rowing machine at home, but found that it was easier to sit on the sofa and stuff my face than actually work out at home. So I fucked it all off, sold it all and used the money to pay my first years membership. Been going 3 years now, and go 5 times a week.

[mr jamez]

The best fitness thing I have ever bought is my skipping rope, £2. I could only do about 10 minutes when I first got it! And spent most of the time tripping over it...
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[Ariel Badger]

[fatpies]

Use a cross trainer? It is a lot easier on the joints and it is low impact. On setting 14 and 140rpm you'll burn upto 1200 calories an hour.

Another simple tip is to exercise first thing in the morning on an empty stomach, drink plenty of water though.

The theory is that while sleeping most of the sugars in your blood and muscles is used up. So your body is forced to burn the fat for energy. When you stick 600 cals of work on it, your body has nothing to turn to, lost 3 inches off my gut after 3 weeks. But alas I am pretty hard in the gym,

[kawashima]

I noticed that I can keep doing it only if I like it.
I couldn't keep doing bicycle and jogging and swimming.
Little by little I feel them like duties and couldn't find them fun at all.
So I recently re-started bowling which I was playing at Uni.
Now I am enjoying it. Bowling isn't hard work and it costs me though..
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[MinhDinh]

Your metabolic rate maybe changing at a fast rate! 28 is getting on a bit for that, so eating the same will put on weight!

Exercise isn't easy, but controlling your diet is, if you do it right.

Walking is very good, but like anything, you need to make it fun. go with others, and it's not so much as a chore!
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Hit the G spot.

[killa]

The replies have been wicked people thanks. I think it takes a little more effort now as im 28 but its possible.
I know i eat about as much as i would training, i think, that needs to stop until i work a routine out. Think swimming and cycling will be the first on the list to try. I have a skipping rope and yes that is actually a brutal work out, its definatly one of the toughest ones to get good at too.
Is keeping a diary any good?
I was just going to go into it with the intention of keeping it regular but not over doing it, so i keep at it. I really need to strip stomach fat, as everything else seems fine
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Bike:- Yamaha TRX850 | Killas Biking History | Killas Gaming History | Killas autmotive history

[anthony_r6]

You should be keeping a diary of your workouts, and probably food intake too. I'm not sure what kinda things you're looking to do, but it makes it easy to track your progress, and you'll see where you're stalling. It'll give you a boost to push yourself if you ever get in a rut with things.

If I recall correctly you want to be drinking a lot of water, eat smaller portions every couple of hours, rather than having big meals. Don't skip breakfast if you can help it. Make sure your workout varies too. Swimming is good, running, rowing machines and as someone said, cross trainers.

Once you get into a routine it'll start coming naturally. Try to avoid eating junk food, watch your calorie intake and increase it as appropriate when you start getting more active. Don't starve yourself when you are working out more.

I like treadmills. I always used it as a warm up. 20minutes, varied running speeds and inclines. Just throw on some music in your MP3 player and off you pop. Concentrate on your form, and don't think about time or how long you've been going. Otherwise it becomes a chore.

The gym is definitely the way to go.
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[fatpies]

[killa]

[GhostRider]

I seriously doubt you are going to go at an intensity whereby you will develop large abdominal muscles that make you appear fatter, I've seen it in bodybuilders who are roided off their tits but that's about it.

GhostRider
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[MinhDinh]

What do you eat a day? Wait did I reply to your other thread? Sounds familiar.

What do you get up to a day?

Doing extreme exercises is a temp thing, I was doing up to 18 miles and loads of smaller runs. I hated it! I also cycled 20 miles every Sunday and rode my bike to work. I was fit, cardio pretty good, but to stay in shape it was a lot of calories burnt.

Now, I work where I walk like 6 miles a week. I eat a tiny bit healthier, well a lot, no burgers etc... Everyday which I use to do. Now, I am as thin as I once was while doing those more exercises consider to walking.

You can bench press a car and run up a mountain, but if you eat more than what will be burned then it stores. Some store fat on the bum, and most on the belly.

Eat better, the start is as important as the middle. Anyway, walking is really good, but you need to really try and make everything fun.
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Hit the G spot.

[killa]

[.....]

Apologies for bringing this up again in every exercise thread I see but have a look at https://www.britmilfit.com/

If there's one near you then go along for the first free trial session.

[Irezumi aka Reuben]

You need to set a goal. Assuming you reach the goal of loosing the belly then what? You need a form of motivation. Considered taking up a sport again?

First off, eat breakfast at home. If it means getting up half an hour earlier then do it. Your breakfast should be quite a large meal, approx 40% of your daily intake if you beleive all the books/ 'experts'. Anyway, main thing, eat a substantial breakfast.

Secondly, don't do a complex gym routine, unless you will stick to it. No offence it doesnt look like you have previously so whats changed this time round? Stick to exercises you enjoy, activity should be fun, not a chore. If you dont enjoy lifting big weights then dont. Ignore anyone who advises to do some complex gym routine you have no interest in. It may be the best routine since sliced bread, but if you dont enjoy it you wont stick to it and it will be pointless doing.

Third, try to do exercise with a friend/partner/in a group, go to a 'circuit class' if only to try and chat up women, it's another incentive to keep you active. It helps spur you on when exercising to push harder. Do NOT rely on them though. If they dont turn up then that doesnt mean you shouldnt.

Fourth, make your daily life active. Take the stairs. Take that extra 20 mins to walk to the shops. It will all add up in helping to loose weight.

Fith. Do keep a diary if you think it will help. Some people keep their lifts in their so they can track weight progress, others measurements such as waist size or bf%. Depends on what they feel will make them achieve their goals best. Pick whats best for you.

Edit:

[fatpies]

[killa]

The routine i had before was perfect. The dust in my garage was too much for my chest though and i had to give it up. I can’t really do a lot with it as my old man uses it a lot for his work and just tidying and painting won’t help.
I was using the punch bag for cardio and doing sit-ups and press ups. I had weights and i was having a pop at the skipping rope too but that was tough. It was all working though, which is why I’m quite down about this sudden weight gain around the waist. I’ve been thinking maybe I’ve become intolerant to a food type or something...I can’t believe how it’s got like this.
Training starts tomorrow with Swimming, I’ll do some weights at home to with some basic sit-ups etc thrown in.
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Cleverly disguised as a responsible adult.
Bike:- Yamaha TRX850 | Killas Biking History | Killas Gaming History | Killas autmotive history

[J4mes]

All my fat is on my gut, my arms, legs, back and shoulders are all toned and showing muscle, but my gut is where all the fat is.

I have 3 healthy meals a day, cereal in the morning, some kind of salad for lunch and a slimming world meal at night (the missus does it, I don't) with fruit in between. I've lost and kept off two stone, but my gut is the place I can't shift it from.

According to the little calculators I burn about 8-900 calories on the cardio equipment each day, and spend around an hour doing weights - usually about 8 exercises for the muscle group. There's a bit of standing around yacking and letching in that time though.

But still, the gut is where the fat is. Even my man tits have been replaced with muscle, and they used to be fucking huge!

[MinhDinh]

[EazyDuz]

Pics would really help tbh, most likely posture related

[MinhDinh]

[killa]

[supZ]

snacking isnt necessarily a bad thing, but it depends what on.

obviously crisps and sweets is a bad idea but fruit/veg/rice cakes etc.. arent too bad.

if you like snacking then you can modify your eating habits to actually help improve your metabolism. lower your intake and split your meals out into many small sittings throughout the way.

eating little and often actually trains your body to a) not go into starvation mode and store fat - which happens more often than you'd think and b) speed up the rate your body can burn calories as it gets used to a steady flow of food (albeit in smaller amounts)

eating a couple of big meals a day is terrible as your body will only ever use what it needs at that time meaning all the rest starts turning to fat for storeage. eating little and often means your body will get used to burning all of the food you ingest and turning none/a lot less to fat as well as the improved metabolism i mentioned above which means it becomes easier for your body to burn fuel and therefore loose weight.

for example if you had breakfast at 9, then an apple at 10am, instead of doing that eat half of it at 10 and the other half at 11, then a smaller lunch at 12, and so on.. little and often.

the key of course is to not eat any more than you otherwise would do, just break it out across the entire day.

of course its not always easy to do this, office environments are normally best as you can snack whilst you're working but with other jobs it gets a bit tougher.


personally i've found a low carb diet works excellently for me. a few years ago i was doing nothing, sitting on my arse all day in the office. driving 1 mile to work etc..and i looked really bad. i lost 2.5st in 3 months on a strict low carb diet, and then started to exercise more and have only put on 1/2st over the last 4-5 years and most of that is increased muscle mass.

the diet really boosted my energy levels and gave me the self confidence to get down the gym and keep it going. i've had my lapses as im naturally a lazy fek, but ive done what i've needed to do keep the weight off and im much happier because of it. was rather proud of myself, heh.

nowadays im very active (gym at least twice a week and 2 martial arts) which is great but i do have a little fat on my stomach too. thinking about low carbing again for about a month to drop it off and then just being sensible after that.

i like it as the results are quick. im not patient with things like this. but its something that you shouldnt do then go back to your old ways as you'll end up yoyoing and its not heathy. as long as you're sensible once you're 'off' it you'll feel great and it'll stay off as it did with me

one of my friends, the guy who told me about it in the 1st place, unfortunately did the yoyo thing. lost load of weight, he was a big guy.. but as soon as he stopped he ballooned straight back out again as he didnt bother doing any exercise or adjusting his diet to a more sensible level once he stopped. :/

the major misconception with low carb stuff is as you 'can' eat cheeses, fryups etc.. that people just do that. its plain wrong. i ate very healthily (bar/shake for brek, salad + chicken/meat for lunch and a decent dinner) there are plenty of options these days, even low carb pastas (lowcarbmegastore, great site).

the only thing is no fruit so i just took vitamin tablets instead to supplement that.
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CBR600RR - Trackbike