Exercise is not only good for the body but also the mental health so keep going, if you want to see greater gains though, remember, it's 90% made in the kitchen and 10% in the gym. Get ya self on a healthy diet, dependent on whether you want to trim or gain is dependent on the type of diet you need. A good nutritionist is worth their weight in gold.
Impressive start! Keep going, even on the days when you really don't feel like it....do something! Those are the days that really count. Also make sure you try and improve sleep quality as well
Good stuff @TheCasual Sounds like you're having some good results. For what its worth I agree with comments about diet. A good friend of mine is a serious fell runner, but as he got older he was running serious miles, but still putting weight on. His Doctor said to him 'You can't outrun a bad diet'!!! He changed his diet (mainly less carbs) and now is a picture of health as well as a good runner. (Not suggesting you go vegan, but without changing anything else such as amount of food, exercise and booze, I lost well over a stone and kept it off when I did. Only saying that because it shows what you eat can have a huge impact even if you still eat too much of it!) I'd also suggest something for flexibility, core strength etc. Plenty of options, but I've been doing Pilates for over 20 years and I do think it helps. I very rarely have injuries, and I can certainly tell if I haven't gone for a couple of weeks because I start aching and I can feel my joints looser. Sure you're a lot younger than me, but still good to get into something like that (yoga or whatever) I think. Good luck with it all
I found a good core routine online which I do 5 times a week, it's about 6 minutes of exercise so really doesn't take much out of the day, sometimes will do two sets. Basically sit ups, then crunches, then leg raises, then leg flutters, then Russian twists then bicycle twist. 45 seconds on, 15 seconds off. Am also aiming for 1,000km of running for the year so have worked up a schedule through the year where I progressed from 8km a week to now doing 28 km a week, will peak at 30k a week in November then ease back to 28km again in December over the holiday season, but I've lost weight and toned up as a result and feel a lot fitter. It's nothing too crazy or extreme but it's made a noticeable difference.
I'm already vegetarian, can't do vegan. I like cheese and chocolate to much One change I have made is cutting down on bread. I use to take sandwiches to work but now take wraps instead. Reduce calorie and I feel a lot better for not having the carb overload. Herons at the top of the street have started doing protein shakes and snacks cheap so I've been buying them for work.
Reducing carbs will make a huge difference. I don’t as a rule, but do whenever I feel a bit bloated. Do you take B12 supplements?
I just bought a treadmill and am rewarding myself for expected future effort by having a nice big bbq tonight.
I can totally relate to that. When I was working 40 hours a week, with a two hour daily commute I was getting to gym 2/3 days a week on my way home. Since I retired, I keep finding other things to do. I’m probably averaging less than once a week. As others have pointed out, it’s not the working out when there, it’s just getting there! Covid too had an impact on my routine. I have since had some issues with my lower back as well as other aches and pains (though taking up golf has probably not helped). I’ve recently upgraded my membership (as the off peak one wasn’t working), but since then did my back in and then had a sickness bug! So today is the day the new regime starts. i’m going to finish this post, get up and get myself there. I’m also booked in to join DBT at a couple of Pilates classes, (starting Wednesday). The instructor is an expert in sports injuries, so helped me when my back went and is going to show me some exercises I can use at the gym to benefit my back. Apparently I’ve got lazy glutes, weak hamstrings and various other areas I need to work on!
Biscuits cakes and chocolate go straight to your waist- they are my main food loves so over last two weeks gradually cutting down and difference shows. I returned to the gym and after a while the more I go the more I want to go - swapped x trainer for rower now doing 2k in 8 mins 20 - I’m 66 and was only a bit quicker than I was at 52 Physio has stopped me running for nearly a year until my back can take the impact it’s frustrating I miss it. We eat fruit and yoghurt each morning with nuts , light sandwich or salad at lunch and something with veg or salad at tea , not too many carbs - it might work for you . I always had sugar based things to boost my energy but you yo- yo so it’s not good - I do less and i feel more level now - keep at it it’s worth it
Beat me too it. Was going to post the same. 'Carbs' wrongly get a bad rap. Quick google of 'good carbs v's bad carbs' will show the difference. (or for more detail, try Dr J McDougall). Similar with 'fruit juice'. World of difference between a processed, pasteurised, no nutrient, added sugar bottle of juice v's freshly juiced or nutri-bullet type blended fruit.
I lost over 4 stone in lockdown but since life/working away/going out and getting pissed/holidays have returned I’ve put a bit back on. Restarted couch to 5k so hoping that will give me some structure and walking/gym in between coupled with a mainly healthy diet will get me back to where I want to be.
Don't know your age, but you're fortunate to be able to run so much - I wish I could run more as enjoy it, but if I run over ca. 5km a week, my knees get destroyed (after too much rugby in my teens and twenties). Nutrition is a difficult one, advice is great but everyone is different. Some can live on junk food and be fine and unaffected, others look at a bread loaf and become obese... So just have to do what works for you. I eat more meat than recommended, but my blood stats are in line with my age, I get sick from pasta and bread, so don't eat it, so eat fewer carbs than recommended..
I’ve recently downloaded an app for middle aged men who want to lose weight around the tummy. It’s a combo of stretching, Pilates & yoga poses. All basic stuff, no equipment needed. They claim that it will work inside 30 days Day 3 & I ache like ****, so it must be working!! It’s called muscle booster
https://www.theguardian.com/lifeand...ncy-equipment-skint-bouncers-guide-to-fitness Hope there is something of use in this article.
