Fitness advice

[millwall ken]

Hi all,
Kick started my New Years pledge today; to get my fat a*** back into some sort of shape. Now I know that there are more than a few fitness fanatics on this site so it'll be to them that I'm seeking advise from.
Now, I should state that I'm not in any way new to exercise and fitness - indeed this time last year I done a bleep test and attained a score of 11.2.
I have also played a lot of rugby in the past, but none in the last five years.
However due to an injury that I picked up on a half marathon last february, I was unable to train for a couple of months - and what with a young baby, odd working hours, bouts of unemployment, the list goes on and on, it has turned into a year since I've done any sort of fitness training.
This has had the obvious consequence on my weight, and I have ballooned to just under 14 stone from 10 and a half stone.
Now to be honest I won't be joining a gym, as I have a full set of free weights and decent bench, a treadmil, stepper and heavy weight punch bag - as I used to be a pretty good amateur at one time. Now what I was planning to do - as time constraints are a real issue in my life, is to spend the next month on the treadmil in order to build up a baseline of fitness. After a month, I then intend to shift up a gear into HIIT twice a week for the cardio. It will be during this month that I intend to start doing some weights as well (3 times a week), I was thinking of just starting with 3 sets of 8 reps to begin with and up it each week until I get to 12 reps. After which I would up the weight.
Now can anyone give me any advice, suggestions or a critic on this formula please.

 

[telectrix]

i'm just waiting for beer to be served in litres instead of pints. that will be my weight training

 

[pennywise]

I just intend to work harder this year

 

[millwall ken]

I've found a thread that I am in no way competent to comment on, I'm out!

Your opinion is always worth listening to fella.

 

[millwall ken]

Start slow, build up.

I went off phys for a while and its really easy to start off as you last finished; big mistake. Asics have a great online fitness program tool, check it out at

My ASICS

Its a really good tool. Biggest piece of advice, get a programme and stick to it. If its snowing, raining, windy, crack on with it. If its not raining, its not training! Key to this is time constrained targets, so start with 10k per week, you decide how much to do. Any Ks missed get added to the following week, unless you are injured.

If you are struggling with running due to your old injury, there are a couple of fitness vids (I know, you are thinking jane fonda now....) that are actually very good, if you can cope with the missus laughing at you doing a fitness vid.

I started with P90, and do some of the P90X training sessions when I am up to it. I warn you though, P90X is not for the feint hearted, not only have you got to put up with cheesy fitness instructors, but the reps they go through are pretty punishing, we are talking minute of pull ups (min 7), a minute of wide arm push ups, followed by another minute of pull ups, with cardio in between. If you are interested, I have the dvds on memory stick. PM me if interested.

Biggest ways of increasing cardio fitness imho would be some form of circuit training, perhaps fartlek Fartlek - Wikipedia, the free encyclopedia

alternatively, get involved in a spinning class. I warn you, its not for the feint hearted and the first few sessions are absolute agony.

Hi fella, great post. I've heard of fartlek, but have never tried it as it seems pretty much like HIIT. I've done spinning before, mainly because of the chance to perv at girls butts!!! After all old people like me don't often get a chance to stare at young girls bums... As for pull ups, I think that I'd struggle to complete two of them now. My record was just over 30, but that was when I was a lot younger (and black and white telly had just been introduced). I think I'd struggle with them now even with a Pitbull ripping my a*** off. I'm gonna goggle p90x training though, so cheers mate.

 

[millwall ken]

Ive just been to the gym and theres a new machine.I could only use it for 10 minutes as i started to feel sick.. Its good though and does everthing: kit kats,mars bars,snickers...

Would that be the snickers work wear that all the youngsters seem to wear these days???????

 

[Des 56]

Sorry to but in to this exhausting thread Ken,but weight problems and such are a mystery to me. the effort people have to put in to maintain their good health is fascinating


I am very lucky indeed
Smoked like a trooper since 9 years old
Drank like a fish since 20 something
Eat whatever I happen to fancy at any time

The consequences
Nearing the hang the boots up age
No grey hair whaysoever,never had any variation in weight (at all )
Still able to jump up an attic and trot up and down stairs all day

Never ever seen the inside of a gym since my air force days.

Sometimes I smile when seeing somebody my own sort of age trotting along the roads, with their tounges hanging out, and their feet scraping along the tarmac, whilst the beer belly swills back and forth,it looks like too much effort and I think i would prefer riding a zimmer frame if I had to do that

Dont go pulling any back muscles lifting those weights or the pain may make your wallet hurt
If you get back to your fighting weight,go easy on the 5 day wonders

 

[IQ Electrical]

Sorry to but in to this exhausting thread Ken,but weight problems and such are a mystery to me. the effort people have to put in to maintain their good health is fascinating


I am very lucky indeed
Smoked like a trooper since 9 years old
Drank like a fish since 20 something
Eat whatever I happen to fancy at any time

The consequences
Nearing the hang the boots up age
No grey hair whaysoever,never had any variation in weight (at all )
Still able to jump up an attic and trot up and down stairs all day

Never ever seen the inside of a gym since my air force days.

Sometimes I smile when seeing somebody my own sort of age trotting along the roads, with their tounges hanging out, and their feet scraping along the tarmac, whilst the beer belly swills back and forth,it looks like too much effort and I think i would prefer riding a zimmer frame if I had to do that

Dont go pulling any back muscles lifting those weights or the pain may make your wallet hurt
If you get back to your fighting weight,go easy on the 5 day wonders

I'm rapidly going off you Des!

 

[millwall ken]

Sorry to but in to this exhausting thread Ken,but weight problems and such are a mystery to me. the effort people have to put in to maintain their good health is fascinating


I am very lucky indeed
Smoked like a trooper since 9 years old
Drank like a fish since 20 something
Eat whatever I happen to fancy at any time

The consequences
Nearing the hang the boots up age
No grey hair whaysoever,never had any variation in weight (at all )
Still able to jump up an attic and trot up and down stairs all day

Never ever seen the inside of a gym since my air force days.

Sometimes I smile when seeing somebody my own sort of age trotting along the roads, with their tounges hanging out, and their feet scraping along the tarmac, whilst the beer belly swills back and forth,it looks like too much effort and I think i would prefer riding a zimmer frame if I had to do that

Dont go pulling any back muscles lifting those weights or the pain may make your wallet hurt
If you get back to your fighting weight,go easy on the 5 day wonders

Des, I hate people like you mate. Lol My bloody brother is like you, He can eat crap all day, drink all night, and can still beat me over 100m. And on top of it all, he has film star good looks, speaks four languages and a straight nose and perfect railings. He doesn't even have a bloody filling!!! However, I reckon that I make him look like a female donkey...... Well you get my drift mate.

 

[ezzzekiel]

most sunday mornings i can be found tearing down the black route at hamsterley on mountain bike, collar bone broke twice, most o my ribs , left wrist, right knee and ankle over a million bumps scrapes and cuts, new years resolution to start taking it a bit easier.

 

[sparky1502]

i eat my feeling...all the time.....i've just ate my 2nd muffin of the day....i dont like des that much either now lol

 

[millwall ken]

most sunday mornings i can be found tearing down the black route at hamsterley on mountain bike, collar bone broke twice, most o my ribs , left wrist, right knee and ankle over a million bumps scrapes and cuts, new years resolution to start taking it a bit easier.

Lol, I'd like to set you a new challenge fella. Central London, you, Mountain Bike, Rush hour....

 

[Des 56]

Des, I hate people like you mate. Lol My bloody brother is like you, He can eat crap all day, drink all night, and can still beat me over 100m. And on top of it all, he has film star good looks, speaks four languages and a straight nose and perfect railings. He doesn't even have a bloody filling!!! However, I reckon that I make him look like a female donkey...... Well you get my drift mate.

Hold on a moment Ken, you are definitely getting hold of one end of a 2-gang stick
To balance my luck with the body and the abuse its had I now have to mention the negative bits that paint a different story

"Film star good looks" When I got a woman it was bloody hard work, and only then if one of my mates didn't take to her
"Four languages" Being Welsh I have difficulty making anybody outside my country understand when I open my mouth never mind 3 others
Add the wide bent nose and false nashers and, you get the drift now

My Mrs thinks I'm lovely though,I always suspected she had eye problems. even without glasses come to think of it
I take it I would have to learn a foreign language to understand the other bit ?
Whats a railings ? its got to be cockney for somefink

 

[millwall ken]

i eat my feeling...all the time.....i've just ate my 2nd muffin of the day....i dont like des that much either now lol

People, PLEASE do not feel sorry for Des in any way. As an ex-crabbie (RAF), He and all Bootnecks (Royal Marines) deserve all the abuse that they get. These two rear echelon units only enlist pretty boys, Hooray Henrys, and folks who choose to hide in the closet.

 

[millwall ken]

Hold on a moment Ken, you are definitely getting hold of one end of a 2-gang stick
To balance my luck with the body and the abuse its had I now have to mention the negative bits that paint a different story

"Film star good looks" When I got a woman it was bloody hard work, and only then if one of my mates didn't take to her
"Four languages" Being Welsh I have difficulty making anybody outside my country understand when I open my mouth never mind 3 others
Add the wide bent nose and false nashers and, you get the drift now

My Mrs thinks I'm lovely though,I always suspected she had eye problems. even without glasses come to think of it
I take it I would have to learn a foreign language to understand the other bit ?
Whats a railings ? its got to be cockney for somefink

Lol, sorry mate, I forgot that you were Charlotte Church's neighbour... Railings mate, are the same as what those scummy 'Mockneys' would call your Hampstead Heaths... Teeth.

 

[Des 56]

We should keep lovely Charlotte out of this
Charlotte,the girl who was too much of a woman for Henson to handle

We've sent him to Sarasons to beef him up a bit. before we let him loose on yourselves in the 6 nations and then for him to have another crack at dear Charlotte


Just to add
Charlotte couldn't go with him, because Liz at the palace is looking to lob her head off for being rude to the clan Windsor