All Things About Fitness - Ideas, Tips and Help

[Alanslegal]

Hi All,

I thought I would start this thread on All Things About Fitness. I guess we'll see how popular (or not) this thread is over time but its a place where we can discuss ideas, tips and share helpful information on maintaining our lifestyle, improving our well being and just promoting a healthier "us".

We have a wide spectrum of people on these forums, coming from all different areas of life, whether one is time poor or lucky enough to enjoy too much good find and good wine, I guess we all need a bit of encouragement, a lot of pushing and constant reminding about the importance of good health and well being - and hopefully this can be one of the places where we gather those inspirations.

Just about me I guess and why for this thread? Well I'm in my early 30's, been generally a bit chubbier in life, always wanted to lose those last few kilos but always end up on that weight loss roller coaster that is all too very common ... losing a few, gaining a few, losing a few, gaining a few .... and it really really sucks!

I am generally active in life (love my mountain biking, if not riding I am walking around my local Blackwattle Bay in Sydney, I do cycle to/from work ableit only 2.5kms each way, hitting the gym a few times a week) but I do admit that I have been very slack the last couple of months as the weather cools down and its an easy excuse to just say "its too cold" to be outside. My enjoyment of socialising and going out means I eat out often, I drink probably way too much, and sleep erratic hours come the weekend.... means that it counteracts all the good things that I have done over the many weeks.

I guess words of encouragement is a good start, reinforcement of positive behaviours, and reading little daily tips can mean it helps me and others focus and stay on track for a better and healthier life.

I guess my tip of the day is this "Stop Wishing, Start Doing" and so here it begins

 

[Inver]

Being morbidly obese mid 40's last time I went to the gym was 2.5 weeks ago. There is no excuse to be this fat. It is a mental challenge that I need to conquer.

I'm not looking forward to flying with QF in August to Singapore because it will most likely be the first time I will need to ask for a seat belt extension and I won't be able to put the tray horizontally if flying in Y. Have requested J upgrades but if they don't come through my wife will be sitting next to me, if I was flying by myself in Y I would pity the person next to me. I would rather buy a comfort seat than hog the armrest.

The good thing whilst on holidays I always lose 8 to 10 Kgs just by doing a lot of walking, exploring new places is by far the best exercise I can imagine.

 

[Fantic125]

I think one of the difficulties is if you have lounge access when travelling is the easy availability of snacks, food and drink.

So easy to indulge.

 

[Cynicor]

Lounge access in hotels and airports is a terrible thing for this. I eat a buffet breakfast, take a taxi to the airport. Eat and have a drink in the lounge then board the flight. A few drinks on the flight and a meal then you land and sleep. 3 meals (2 likely larger than average), multiple drinks, and 0 exercise. I can see why many who travel for work would have extra kgs.

Can we make a list of hotel gym quality somewhere? or does anyone have a comprehensive list?

I can start with about 10 if we dedicate a post to it. I wouldn't' mind maintaining it if I was told how.

 

[whatmeworry]

It is all about routine. You have get into a routine of working out regardless of where you are and continue eating normally.

 

[tuapekastar]

At the risk of over-simplifying things, less in, more out - consistently. It may surprise those who know me but I was not a big eater before, well now I simply cannot eat that much. I often leave courses in restaurants (not that I visit them all that often) partially eaten because they just don't fit! Being without permanent use of a car in recent times has also meant a lot more walking about the place. It all helps.

 

[Hvr]

I guess the first thing everybody should do when starting a weight loss regime is discuss it with your GP. They can be of assistance and guide you towards the right things to do as well as ensure your general health is ok.

Occasionally there is a medical reason for being overweight and that needs to be treated differently to obesity caused by over eating/inactivity.

Get into the exercise habit and keep it up and it will help.

 

[DrA]

I'm early 30's, female - and a fitness junkie. I run marathons a few times a year.

Travel can be a pain for me with my fitness regime. But I always try to book a hotel with a decent fitness centre. If that's not practical, then I never ever travel without at least packing a set of resistance bands in my bag. That way I can at least get a very basic workout in every day.

Regarding eating, I am also a health nut. And I try to maintain this when I'm not at home. Sure, when I'm on holidays I'll let go a bit. I mean trying different food is half the fun of going somewhere new, and I don't want to deny myself that. I'll eat pizza if I'm in Chicago or Italy, fried food if I'm in the southern US, cheesecake in NYC, asado in Argentina. Just not every day. And I'm careful about portion sizes - especially in the US. The meals there are so much larger than what we get in Australia.

I don't actually find lounge access too much of a problem. At least in QF lounges, there's usually fruit or salad. You just have to make the decision to choose the healthier option...

 

[casanovawa]

Just turned 40 in April... Have been attending a gym pretty regularly for about the last 5 years, gotten in some reasonable shape, then sometimes put the kilos back on... After i got back from my 2.5 month trip in 2011 my regular gym had closed so took me about half a year to get around to joining a new one where i stacked on a few kilos... Was down to about 84 kilos a bit ago but back up to 90kg, too many chips, chocolates, the odd ice creams and fast food... But trying to get back on track of packing salads for lunch etc to make some decent holiday snaps, but morning teas and nibblies still not down enough... As they say you can't out exercise a bad diet, although i don't mind at times getting to an equilibrium with an ok waist line size where my snacking roughly equates to my exercise, bad things happen when the exercise output stops but the bad diet continues but life is meant to be enjoyed as well...

As for a routine, i usually try to attend the gym 3-4 times a week and do 1 hour cardio classes those 4 times and 3 of the times do 45 mins-1 hour of weights to ensure i have at least a day of rest between weights sessions to recover... Take a pre workout drink and and after workout protein drink but trying not to get to serious like some of these gym junkies do... I attend on my own as don't really have a gym buddy, although am facebook friends with a few ladies who teach the cardio classes so always nice to say hi before a class etc... But yes could be intimidating being the only guy in a class of 30 women doing Bodystep... Can also result in a view of some half decent butts being at the back of the class as well, so swings and round abouts... But i see way to many men and women come in, try one class, be a bit unco and sneak out and never return... I always try to tell them to come back and it gets easier, the 2nd class is easier than the 1st, the 3rd easier than the 2nd and by then you just about have many of the moves down pat, just don't give up early and have the courage to step out and attend the gym on your own and to go into a class even if you feel like you won't fit in... Best to have that courage in all facets of life...

Yes winter is much harder to get the gumption up to keep going, although in summer there are often nicer things to do like go down the beach after work with friends... But firstly once i get a habit going, its often harder to not go than to go with me, through pain, injuries, other things etc... Meant to be 3 weeks to form a habit isn't it?? So stick it out and then it becomes easier... In winter i sometimes find i have to come home and jump in a hot shower for 5 minutes before class to get everything warmed up and me feeling like it... Can make it 3 showers in a day in the morning, before gym and after gym... Doh!!

I usually stay in hostels which don't have gyms and so once i go for my month long holidays i walk my cough off for like 6-7 hours a day and often drop down to only 2 meals a day so that can be a recipe for losing several kilos (hope so with my upcoming trip in 3 weeks) but i then don't do any weights so my muscles start receding... I have ordered some strap like things to take with me this time and will try to put aside some time a few days a week to try and and continue to work a few muscle groups so i aren't starting from so far behind when i return...

But yep, agree its not easy, certainly doesn't get easier with age and a slowing metabolism to keep weight down, but if you decide you will do it, go and struggle for the first few weeks (and don't start too hard too early and set yourself back) it can be good and lead to good things and a better you... Try to keep it up and if your in WA and go to Goodlife Gyms maybe look me up...

 

[Alanslegal]

I like tuapekastar's comment about "less in, more out" so that's going to be the tip of the day.

Less In, More Out

 

[whatmeworry]

My old GP said to me, do you know how to make a Dog loss weight? Give him a smaller plate.

 

[Travel Guru]

I'm in my late 30's, am relatively fit, am a Patrol Captain with my Surf Lifesaving Club so keep fairly active.

Apart from as others have stated, 'less in, more out' and exercising some degree of discipline when in places like Airline Lounges where one could otherwise go a little silly (it's made a bit easier by the fact I don't eat meat), I've managed to improve my health, vitality and energy levels over the past 9 months since a friend put me onto Isagenix products which despite my healthy diet have taken things to another level.

I think it's all about taking responsibility for what you put in your mouth, if you treat your body like a garbage disposal you've got nobody to blame for it's poor performance and health issues but yourself (and that includes taking responsibility when down the road health problems present themselves more often than not which could have been prevented by some better habits earlier on); lets face it, if you owned a Ferrari and put cheap nasty fuel into the tank, it shouldn't be much of a shock when it doesn't run at it's best or perform as well as when you put Premium Unleaded in the tank.

TG

 

[admin]

A couple of months ago I watched a doc on SBS by Dr. Michael Mosley called "Eat, Fast, and Live Longer". For me, it was a real eye-opener. I kind of knew that the odd fast was "good for you" but didn't realise the MASSIVE health benefits of fasting in addition to the obvious weight-loss.

The traditional problem is that fasting is difficult and not really managable for most people to do on a regular basis to get the real benefits. Michael Mosley has come up with an approach which is achievable and offers all the benefits. In summary for 5 days a week you eat normally, and for 2 days a week you cut your calorie intake to just 20% of what your body requires. For men this is 600 calories a day, for women 500 calories a day.

I was intrigued by the simplicity of the approach and started on it about 2 months ago. The first few "fasting" days were a bit difficult - it does require some discipline - but now I'm used to it and find it much easier. I've lost weight and feel more energised and healthier than I have in ages. It has also changed my whole relationship to food - I appreciate and enjoy it so much more.

I have just done a search, and found an archive of the doco at Eat, Fast and Live Longer | Watch Documentary Online Free. I really recommend it. Feel free to PM me for more details. I've become a bit of a convert!!

 

[a330j]

I saw that Mosely documentary as well. Couldn't agree more - a real eye opener. Have implemented it as well in a certain way - I've just cut out 1 meal a day. Lost weight and have much more energy. I think that documentary covered the way he exercises also, rather than spending hours in the gym or running, he did 12 minutes a week which improved his health as well. From memory, his 12 minutes was spent in 2 bursts of 60 second flat out spin cycle sessions per day for 6 days. All medically researched and with measurable health benefits. I think his cholesterol reduced dramatically despite previously exercise regimes having no affect. It is one of the best shows I have seen for improving your health.

 

[Travel Guru]

Fasting's definitely the key, I do 2x 2 day fasts a month using one of the Isagenix products and have found my energy levels skyrocketed.

 

[Princess Fiona]

Fasting's definitely the key, I do 2x 2 day fasts a month using one of the Isagenix products and have found my energy levels skyrocketed.

I've done this pretty much all of my adult life ( except during pregnancy) and find it a good way to keep the weight down.
Makes the weekend indulgences not quite so bad

 

[Pushka]

One thing I've found that helped a lot was simply reduce, bit by bit, the amount of food on your plate. Over the years the amount of food people consume each meal has increased. I'm thin, but the foods I love would put the weight on really quickly if I let myself indulge.

And yes, fasting is a great thing to do.

 

[JohnK]

Being morbidly obese mid 40's last time I went to the gym was 2.5 weeks ago. There is no excuse to be this fat. It is a mental challenge that I need to conquer.

Sure there is hardly any excuse to remain obese but the situation is not the same for everyone.

I cannot do exercise. Well not regularly anyway. The best I can hope for is walking and I do that now anyway and the results are quite clear. It does nothing for me. Or if it does something for me then I would be worse without it and that is not good at all.

I have tried most diets in one way or another. I have my own variations. There are days where I hardly eat anything. Gave up alcohol for ~60 days. Unfortunately none of these work. Well not for any length of time.

It is very difficult to lose weight when the medication you are taking is actually having the opposite effect.

 

[casanovawa]

I think half the time i eat and drink out of boredom, or you get into a routine - breaky, then morning tea at work, then lunch, then whats there to have for afternoon tea etc, etc... Breaking that routine can be the hardest...

 

[yeahbut]

Concur on the intermittent fasting, it certainly works wonders. In reality if you think about it, it only the last few decades that so MUCH FOOD has been available. People used to do much more manual labour, and food itself has changed from mostly natural wholesome produce to a lot of "Frankenfoods"

Previously, it was all seasonal, and people naturally ate a lot less. I've done quite a bit of personal research each over the last couple of years, I struggle with my weight, have done most of my adult life....

I've been pleased with results I have obtained by following the information from people contained in web sites like http://whole9life.com/category/whole-30/ and people like Abel James (The Fat Burning Man), Mark Sisson (Primal Blueprint), Dr. William Davis (Wheat Belly), Michelle Tam (Nom Nom Paleo) and Melissa Joulwan (Well Fed)

I don't know that it's for everyone, and I refuse to have an argument with anyone about the (current) conventional wisdom of dieting , but I have found it easy healthy effortless weigh reduction, and marvellous increase in energy from following a 90% Primal/Paleo/Whole30 lifestyle.

My 2 cents... YMMV