Excerise Advice/Discussion

My only advice to you is the decision you have to make and that is a life style change , this is the most important thing for you moving forward . Booze / junk food / food that your now eating is not sustaining your energy levels though out the day . Excersise is good but no need to kill yourself doing it , stretching is a huge benefit Keeping the body supple as we age is an imperative .
Life style change is not easy , but I can assure you a new life of energy and vitality awaits , the one down side to a healthy diet is its expensive but so is booze and junk food a choice has to be made .
Good luck the end game will be a new man ..,I know I did it !!
 
@GNR4LIFE said in [Excerise Advice/Discussion](/post/1087945) said:
@Demps said in [Excerise Advice/Discussion](/post/1087944) said:
@GNR4LIFE said in [Excerise Advice/Discussion](/post/1087937) said:
@GNR4LIFE said in [Excerise Advice/Discussion](/post/1087933) said:
@Demps said in [Excerise Advice/Discussion](/post/1087922) said:
Making exercise a part of your routine is the go.
Make it like second nature like brushing your teeth each day.

Realistically we've all got an hour each day where we can put in some work.
Weight lifting can be therapeutic - think of it as "your own time" when you can take some frustrations out on the iron.
It's a stress release for me and I look forward to it each day.

If you want some inspiration check out Dorian Yates on JRE or Valuetainment podcasts.
and anything Henry Rollins has done when he talks about fitness.

Walking is good but if u can incorporate some weight training - you'll see some real results.
You can transform your body with a set of dumbells and a barbell.

I thought about doing weights, but haven’t as yet. My body has a lot more definition than it use to. My legs are pretty solid with muscle.

Tbf, this is a bit of an exaggeration. They’re not solid, but they are toned. I have a cyst on my thigh. When I was at my biggest, the cyst was as big as a golf ball. Now it’s a minor bump.

Have you ever lifted weights consistently before?
Chances are a few months you'll notice changes.

My friend runs every day and has thick legs but when you start doing weighted squats, lunges, calf raises, stiff leg deadlifts that's when you really shape out. I've taken my training to another level since setting up a home gym. My legs have sized up dramatically with very jacked calves.

Weight lifting increases strength as well as builds muscle. These things don't happen from just running. Like hitting the pavement isn't helping you get bigger arms or thicker delts. Depends on your goals tho

Super beneficial and I can talk about it for days.
Get your form and technique right and reap the benefits.

I’m not really fussed about building muscle. My goal is to just trim down as much as possible.

The two go hand in hand though. Building muscle increases your metabolism which keeps your weight down. If you just do body weight exercises then you won't bulk up much, you'll just improve your body composition.
If you're in a fasting period you have to do it properly as well - as in not having anything that will trigger a metabolic response. No milk in coffee, no sugar in coffee, no cordial or diet drinks, just plenty water and black coffee as you need to quell hunger.
 
@GNR4LIFE said in [Excerise Advice/Discussion](/post/1087978) said:
Does excersing in the heat make a difference? Easier to work up a sweat obviously

It's been routinely published that if you work up a sweat you burn more calories. Not sure if that's based on the ambient temperature or how hard you push yourself.
 
for me it was gym. Started about 10 years ago and it was hit and miss. Poor technique and little effort. Membership cancelled. Tried again about 7 years but this time with a PT once a week. Focused on technique and working muscle groups along with understanding caloric intake. Started to see gains in strength and definition and now I'm addicted. Changing habits is hard at first, but I found that creating new habits is not hard...not sure if that make sense. Seem's like you have admitted to yourself you want to change and that's a big step.
 
@Needaname said in [Excerise Advice/Discussion](/post/1087957) said:
@Nelson said in [Excerise Advice/Discussion](/post/1087905) said:
Do intermittent fasting (16:8 or more if you can handle it) & drink lots of black coffee to suppress hunger. Exercise while fasted (preferably body weight exercises like pull ups, muscle ups, push ups, burpees etc.) The fasted exercise is very effective at promoting growth & burning fat - it stimulates HGH production.

I’d like to know more about this. Specifically the exercise part and gains etc during the fasting period.

I am currently trailing a variation of intermittent fasting. Since I started I’ve lost 6 kgs.
On weekdays / workdays I have a black coffee and first eat when I get home from work around 6. On weekends / non work days I’m more relaxed in order to suit a bit more of a social routine.
Prior to this i was doing my best not to have sugar. Absolutely the worst drug out there. But I always had this notion that I was fit enough. I’ve always maintained a weight of 96-98 through my twenties and into my early 30’s (currently 35) but last November I started getting really frustrated with not being able to fit clothes I’ve always fit. Unfortunately as the increase in weight was extremely gradual I couldn’t pin point 1 area where I’ve increased size. Anyway I got to 104kgs.

Due to other circumstances I moved out from my home and in with a mate and it was there that I started a transition to a fitter and healthier me.
He encouraged me to run the bay with him, about 7kms and each week I was challenged by this and enjoying it, I through in some daily push ups, planks and I probably managed to get into the best shape of my life probably up until April-May this year, I was strong, a solid 94kg my food habits weren’t bad but I still couldn’t shake that excess feeling around my mid area. So I started trialing 16-8 IF window, difficult at first but it worked, but then due to a reverse in circumstances I moved back home. And me and the wife started to get settled into some old habits. I knew it and could see it happening and a week at a time I’d adjust, then for other weeks I’d say ahh whatever. As spring was approaching I wanted a boost to get back into shape. So I decided that I had what I termed a ‘Winter Write Off’ and was heading into a ‘Spring into Action’ term. Anyway, spring came and I still didn’t adjust, I was back into my state of ‘fit enough’ about 97kg. So it wasn’t until I signed up for basketball again from about a 5 year hiatus that I had a reason to change, again. I felt so unfit on the court in the first two games I played that I knew I had to do something.
So I drew a line in the sand and started IF with a window of 16:8 (basically having only lunch and dinner) any drinks outside that time are non caloric. And after about a month I got back to 94. Following that I transitioned to the weekday 1 meal a day and am now around 90kg but doing a consistent IF schedule, I feel stronger than ever, and that carriage in the mid area is almost not existent.

Sorry for long response, I felt compelled to contribute.
One thing I’ve learned is, anything good for you is hard work. If it wasn’t involving hard work it wouldn’t be rewarding.

Keep up the hard work GNR and thank you for sharing.

I don't claim or pretend to be a scientific expert on these things, but from what I have read on the topic the main benefits to fasted weight training are: a stimulation of human growth hormone production; and an increase in insulin sensitivity. Together these work to change how your body sources its fuel. Essentially they make stored fat a viable fuel source by making it much easier to break down (due to the impacts of HGH on other hormones) so that, as long as you don't push yourself too hard, your body is likely to preference stored fat over stored glycogen as fuel. If you push yourself too hard you'll just burn up your glycogen stores because, in a crisis, that is what your body will always default to.
The HGH also obviously helps muscle growth by stimulating protein production and an increase in muscle mass then leads to an increase in metabolism to sustain it.
 
I have had a good diet and exercised a lot in my life and never got over 76 kg. Last year I had a huge shock, pain in the left arm while walking up a small hill which resulted in 3 stents in a 95% blocked artery. Im now 61 and don't feel any different except no pain in the left arm any more. My problem was all hereditary so even a good diet and exercise was not the answer. I am so lucky to be here so make sure, any signs of pain take it seriously, don't wait to go to the doctors.

PS: I'm back exercising and can do up and down the steps of the Concord grandstand 5 times = 750 steps and the Tiger boys give me support as well when they see me.

I'm a lucky man
 
@GNR4LIFE said in [Excerise Advice/Discussion](/post/1087978) said:
Does excersing in the heat make a difference? Easier to work up a sweat obviously

When I was trialling with the Jets 10 odd years ago.. they had us train in jumpers for us bigger lads. Did the job. But as others have said, all about the food you put in your body. All the best with it mate.
 
@GNR4LIFE said in [Excerise Advice/Discussion](/post/1087920) said:
@Nelson said in [Excerise Advice/Discussion](/post/1087905) said:
Do intermittent fasting (16:8 or more if you can handle it) & drink lots of black coffee to suppress hunger. Exercise while fasted (preferably body weight exercises like pull ups, muscle ups, push ups, burpees etc.) The fasted exercise is very effective at promoting growth & burning fat - it stimulates HGH production.

I’ve been intermittent fasting for years, long before I got on my health kick. Not even on purpose, it was just how my body was designed. I go to work without eating breakfast, and I don’t eat lunch at work. My first meal of the day is dinner.

I do agree with what a couple of people have alluded to saying, how things work differently for everyone. I remember a couple years ago we had dieticioins come out to our work to offer advice. One told me that you had to eat constantly to lose weight, and it was bad not eating something early in the morning. Never affected me when I knuckled down.

I’m only 3 or 4 kgs lighter than I was 4 or 5 years ago, but I feel 10 kgs lighter. I put it down to muscle. I walked/ran 6 days this/last week and when I weighed myself last night, convinced myself if I had gained weight, it was muscle, and I had put on a kilo. So I’m trying to ignore it. I feel as long as I feel good physically and walk/run every day, the scale takes care of itself.

Hey GNR,
Nice work on the weight loss and the motivation to get back into it.
Sounds like you have the eating dialed in to what works for you.

In regards to the weight, make sure you are weighing yourself first thing in the morning after you have been to the toilet. and do this over 1-2 week period, you will get an accurate measurement like this.
If you are really motivated and now that your getting back into it, it would be good for you to get a DEXA scan to see where you are at. and then scan again in 3-6 months after some solid training.

As you are walking/running, to keep motivated get your butt onto Strava (cost nothing for the basic app) and start logging your workouts. Its a great way to see distance / time etc and to keep you accountable. (If you do sign up, let me know so I can watch your progress)

I train and race triathlon, and use training peaks for my training. If you want to turn it up a notch, come join me for a Tri. Guaranteed to turn the dial down on the scales:grin:

Keep it going!
 
I’m by far the best person to ask, but I do a couple of things
Limit carbs & sugar - they do nothing great for us in the excessive amounts most of us have (watch “that sugar film” on netflix)
Get a lot of sleep - let the body recover
Get a heart rate monitor and work out fat loss zone for you (my trainer did that for me sorry).

Basically no need to overdo training and kill yourself as it becomes counter productive and without sleep you dont recover well enough and again, it’s counter productive.

You will be surprised at the amount you lose with some simple steps.
 
My neighbor used to tell his wife - you don't find fat people in a concentration camp.
All jokes aside best thing for me is leave 15 percent of everything you eat. I find it hard being brought up to eat all your dinner.
 
Can't believe how many healthy people on here... although most are a lot younger than me.
As you get older lots of the exercises are out due to physical limitations (bad knees etc).
I really need to lose weight but find it hard as I enjoy my (many) beers and the lifestyle I lead too much.
Why can't beer be slimming?
Good luck to the rest of you.
 
Good luck with it. It’s not easy to lose weight and maintain.

In my 30’s I stopped playing sport and in the space of 2years put on 20kgs to max out at 103.

A few years ago in my late 40’s I saw a Dr, general check up and he said I was obese and qualified for special medical assistance. well that was it, I started dieting, cut back on drinking and careful with what I ate and lost 15kgs to sit at 85kgs. now days I enjoy a bit of everything but my weight can jump to 90kgs in no time but with a little bit of work it drops pretty quickly.

I use the man shake when I need to lose weight, my only concern is that I have a pot belly that I just can’t get rid of. It’s cool cause my wife thinks it’s cute but I would tether it was gone.
 
@cktiger said in [Excerise Advice/Discussion](/post/1088108) said:
Can't believe how many healthy people on here... although most are a lot younger than me.
As you get older lots of the exercises are out due to physical limitations (bad knees etc).
I really need to lose weight but find it hard as I enjoy my (many) beers and the lifestyle I lead too much.
Why can't beer be slimming?
Good luck to the rest of you.

Best thing I ever did was move to the mountains, it's allowed me to find a passion in bushwalking. My wife isn't big on it either so it's something that gives me a bit of solitude as well.
 
DIet is much more important than exercise and I'm a physio..

In terms of diet, depends on what you're going for. Do you need to fit in to your wedding suit in 2 weeks, do you have a beach party in 2 months or are you just looking to get fit/health. For that, you need a lifestyle change. Stop eating after 6pm, don't stay sedentary after eating. Otherwise, intermittent fasting works a treat. After a 12 hour period of fasting, your body automatically goes in to ketosis (starts burning fat for fuel)- fast for 16 hours and eat for 8 (don't eat too unhealthy in those 8 hours). Avoid refined sugar at all costs, have you teas/coffees/biscuits without sugar- does no good for your body honestly.. avoid processed food, there isn't much nutrients you'll get from it.

Now exercise.. this is where I earn my bread and butter. High intensity stuff like a tabata program or a HIIT session seems to do really well. Walking is great for you mental well being but a 2K extra steps won't have much impact on your cardiovascular health. If you don't have any medical conditions, don't be afraid to push your limits within a 20-30 minute high intensity session. To start, do something you like first- bushwalking, hiking, walking, jogging, weights, playing soccer with your kids etc.

Also remember, outside isn't the same as inside. You may feel unhealthy outside with fat but that doesn't mean your unhealthy inside and vice versa!
 
@cktiger said in [Excerise Advice/Discussion](/post/1088108) said:
Can't believe how many healthy people on here... although most are a lot younger than me.
As you get older lots of the exercises are out due to physical limitations (bad knees etc).
I really need to lose weight but find it hard as I enjoy my (many) beers and the lifestyle I lead too much.
Why can't beer be slimming?
Good luck to the rest of you.

As I've said before in this thread.
Everything that is good for you is stuff we already know and has been drilled into us since we were born.

Keep drinking your beers and you'll get nowhere.
Being healthy takes discipline just like anything.
Discipline takes sacrifice.

You won't achieve your goals if you don't make sacrifice.

I refuse to put anything I know is knowingly bad for me in my body. I don't smoke ice...cos it's bad so why would I pollute my liver with alcohol.

Statements like this make me shake my head.
You enjoy a beer after a hard day's work eh?
Shaving the days off your life with every can or bottle you sink.
 
@Demps said in [Excerise Advice/Discussion](/post/1088165) said:
@cktiger said in [Excerise Advice/Discussion](/post/1088108) said:
Can't believe how many healthy people on here... although most are a lot younger than me.
As you get older lots of the exercises are out due to physical limitations (bad knees etc).
I really need to lose weight but find it hard as I enjoy my (many) beers and the lifestyle I lead too much.
Why can't beer be slimming?
Good luck to the rest of you.

As I've said before in this thread.
Everything that is good for you is stuff we already know and has been drilled into us since we were born.

Keep drinking your beers and you'll get nowhere.
Being healthy takes discipline just like anything.
Discipline takes sacrifice.

You won't achieve your goals if you don't make sacrifice.

I refuse to put anything I know is knowingly bad for me in my body. I don't smoke ice...cos it's bad so why would I pollute my liver with alcohol.

Statements like this make me shake my head.
You enjoy a beer after a hard day's work eh?
Shaving the days off your life with every can or bottle you sink.

And you could have a heart attack or haemorrhage in your sleep tonight despite being at the top of your fitness regime Demps.

Having a beer here or there won't kill you. Drinking everyday and to the point where it takes a toll on your health is an obvious thing to avoid. Red meat is an indicator for pancreatic cancer, I hope you don't eat that either.
 
@Cultured_Bogan said in [Excerise Advice/Discussion](/post/1088179) said:
@Demps said in [Excerise Advice/Discussion](/post/1088165) said:
@cktiger said in [Excerise Advice/Discussion](/post/1088108) said:
Can't believe how many healthy people on here... although most are a lot younger than me.
As you get older lots of the exercises are out due to physical limitations (bad knees etc).
I really need to lose weight but find it hard as I enjoy my (many) beers and the lifestyle I lead too much.
Why can't beer be slimming?
Good luck to the rest of you.

As I've said before in this thread.
Everything that is good for you is stuff we already know and has been drilled into us since we were born.

Keep drinking your beers and you'll get nowhere.
Being healthy takes discipline just like anything.
Discipline takes sacrifice.

You won't achieve your goals if you don't make sacrifice.

I refuse to put anything I know is knowingly bad for me in my body. I don't smoke ice...cos it's bad so why would I pollute my liver with alcohol.

Statements like this make me shake my head.
You enjoy a beer after a hard day's work eh?
Shaving the days off your life with every can or bottle you sink.

And you could have a heart attack or haemorrhage in your sleep tonight despite being at the top of your fitness regime Demps.

Having a beer here or there won't kill you. Drinking everyday and to the point where it takes a toll on your health is an obvious thing to avoid. Red meat is an indicator for pancreatic cancer, I hope you don't eat that either.

True true.
Nah I don't eat red meat to be honest.
 
@Demps said in [Excerise Advice/Discussion](/post/1088165) said:
@cktiger said in [Excerise Advice/Discussion](/post/1088108) said:
Can't believe how many healthy people on here... although most are a lot younger than me.
As you get older lots of the exercises are out due to physical limitations (bad knees etc).
I really need to lose weight but find it hard as I enjoy my (many) beers and the lifestyle I lead too much.
Why can't beer be slimming?
Good luck to the rest of you.

As I've said before in this thread.
Everything that is good for you is stuff we already know and has been drilled into us since we were born.

Keep drinking your beers and you'll get nowhere.
Being healthy takes discipline just like anything.
Discipline takes sacrifice.

You won't achieve your goals if you don't make sacrifice.

I refuse to put anything I know is knowingly bad for me in my body. I don't smoke ice...cos it's bad so why would I pollute my liver with alcohol.

Statements like this make me shake my head.
You enjoy a beer after a hard day's work eh?
Shaving the days off your life with every can or bottle you sink.

A funny/not so funny story.
There was a fellow who rode his bike every day in the Top End tropical heat to and from work, about 11 km each way.
One day a friend (and notable pisshead) gave me a lift home from work. We passed this guy on the way. It was stinking hot. My mate said, as we passed; "I'd rather die young".
Anyway the bike bloke died of a heart attack, on his bike, on the way home one afternoon.
Live your life the way you want to live it. Nobody gets out of here alive.
 
@Demps said in [Excerise Advice/Discussion](/post/1088165) said:
@cktiger said in [Excerise Advice/Discussion](/post/1088108) said:
Can't believe how many healthy people on here... although most are a lot younger than me.
As you get older lots of the exercises are out due to physical limitations (bad knees etc).
I really need to lose weight but find it hard as I enjoy my (many) beers and the lifestyle I lead too much.
Why can't beer be slimming?
Good luck to the rest of you.

As I've said before in this thread.
Everything that is good for you is stuff we already know and has been drilled into us since we were born.

Keep drinking your beers and you'll get nowhere.
Being healthy takes discipline just like anything.
Discipline takes sacrifice.

You won't achieve your goals if you don't make sacrifice.

I refuse to put anything I know is knowingly bad for me in my body. I don't smoke ice...cos it's bad so why would I pollute my liver with alcohol.

Statements like this make me shake my head.
You enjoy a beer after a hard day's work eh?
Shaving the days off your life with every can or bottle you sink.


To be honest I’d rather keep drinking and die a few years earlier than be bored to death at a gym.
I just need to lose some weight.... don’t want to be a fitness freak.
According to doctors you take about 15 -30 minutes off your life with each drink.
If that was true I would have died in 1637.
 

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