finalzero

Changed my whole training regime in 2014.

Started doing a lot of Muay Thai and Boxing, changed my weight training into an effective power building routine (I start very heavy and finish the session with a light high intensity drill).

But...one thing that changed my health for the better (and my state of mind) is running, I love it now.

I could barely manage a mile at 14 stones and then started to drop my weight coming down to 13 stones or under and now achieving 4 to 5 miles outdoors (best way to run, through woods and changing landscape).

Diet wise have cleaned up but not in an extreme way just sensible mainly consisting of a high protein diet where I prepare chicken breasts myself (steam fry slices), 4 egg whites + 1.5 egg yolks scrambled in the chicken stock and served with boiled veg.

In the evenings eating my regular complex carb meals and the typical Asian curry's (but I try to avoid them) and lots of water. Water is so important and makes a big difference to your appearance and well being so I try to consume between 2 to 3 litres a day.

I don't rely on supplements in fact I don't take any, just relying on good food, fruit and plenty of rest.

Maz

iTrader: (34)

Good to see you back FZ.
Quite a few guys I know have gone from bodybuilding to fitness. The most extreme one being this chap below, Mark 'Rhino' Smith.



To this.

hodgy0_2

yes, running does seem to be increasing in popularity these days (my wife and I took it up 10 years ago - and she has created a business out of it)

we love the simplicity and lack of "kit" needed - just a pair of trainers

get yourself to your local park run

http://www.parkrun.org.uk/ - just look for one local to you, really relaxed and good fun, and good to run with other people once and a while (and free)

RA Dunk

I know quite alot of the guys on here are into weights and body building etc, but I would rather look like the bloke in this pic than in the top pic every day of the week, top marks for moving from almost a freak to something that more resembles a person in peak fitness.

Matteeboy

This is what I do - it might be a bit intense (or not?) but it works well enough.

Warm up for 5 minutes - anything from skipping, shuttle sprints in the garden, a heavy punch bag session or just jumping squats or burpees.

Legs - mine are based slightly around a physio routine for a bad knee but they work okay for general strength

20kgs in each hand, one legged squats (raise the other) x 15
20kgs in each hand, lunges x 12 (for each leg)
20kgs in each hand, calf raises off a step.

Chest

10 x press ups, 10 x clapping press up (warm up)
45 x intense press ups - a hand on a chair, feet slightly elevated - press up to below "ground level."
20 x "reverse" press ups - very narrow grip, hands almost in line with your waist - I use press up handles

Back

25 pull ups - I use a "Powerbar" which fits in a door frame. Alternatively do bent over rows - 20kgs in one hand, 15 reps (one for each arm)
Theraband rows - tie one to a chair, row.

Shoulders

20kgs in each hand, 18-20 shoulder presses
10kgs in each hand, 20 shoulder raises (think "flying!")

Triceps

I do a slightly mad press up variation x 10 but it's very intense - I'd do dips off a chair instead.
Then 20kg in one hand, tricep presses (a bit like smacking yourself on the head with a weight - but you miss)

Biceps

20kgs in each hand, around 18-20 bicep curls.
I then do Therband curls but I used to do concentration curls (sit on a chair, lean one hand across a knee, put elbow on this hand, do curls - quite intense). I did 20kgs x 15 then swapped immediately to 10kgs x 12 - this "halving" of weight is a hell of a burn and might be useful for other stuff.

Abs

80-100 crunches
50 twisting sits up.

I would say have a milk shake or something but I often seem to end up having a beer...

EddScott

Can't thank you enough mate. Had a google a few things but I get the routine now. Going to order a few weights and see how it goes.

Thanks again.

Matteeboy

No problem; really hope it's useful!

Rob Day

iTrader: (78)

Evening chaps.

OFFER HERE FOR YOU:

8.7kg of Diet Whey Protein delivered for £58, plus possible £9 back through TCB =£49.00 bargain!

It's good stuff too guys, offer ends soon.

http://www.myprotein.com/sports-nutr.../10530657.html

Rob

dpb

What jacket would anybody recommend for this type weather ,running and cycling preferably

(its not actually unpleasant \ cold here on scarf coast ,but it could be )

Was considering dhb zelos

andy97

iTrader: (1)

If your cycling then a windproof but allows breathing for sweating. I usually get castelli, pricey but good kit. I buy kit with a temp range of 5-18deg C, just wear an extra layer when colder.

dpb

Castelli bloody fortune !

dpb

thought may go for cycling/running jacket in one , seems a steep ask


triradar were saying Sugoi rs 180 was a contender

not for full on rain obviously

Rob Day

iTrader: (78)

Well here is a bit of an update considering I don't come on here very often any more.

I have cut my Cardio down a lot, which has resulted in a little weight gain, however I have been using the gain to my advantage and focussed on my weight training. I have planned this very well in my opinion although I would have liked not to have put as much weight on around the waist, be heyhoo there always seems to be a bit of a drawback to any positive outcome.

My re-aggravated ACL injury from last year seems to have calmed down a lot now, I have cut the cardio that was causing me a little pain, or as it is, felt ok during the exercise but then crippled me the day after.

I have began to bulk in areas that I wanted to focus on, and I'm seeing good results with help from a professional down at my local gym. I have been going around 5-6 days a week, and rather than over exerting on many reps, I have decided to go mid warm up set to failure, and then an extreme set to failure. I have always had small arms, yet a reasonable size on the shoulders, yet I think pound for pound of muscle I'm much stronger in the biceps and triceps than most other "large" gym gooers.

Anyway enough dribble, this is where I have got too on my chest which I'm pleased about hence I wanted to share.

Flat chest 100kg bar (7 reps)
Decline chest dumbells 2 x 47.5kg (6 reps)
Incline chest smith machine 80kg (8 reps)
Dumbell flys 2 x 27.5kg (8 reps)
Cable flys 2 65kg (5 reps) (pulley mech so not a true weight)

How are you guys and any girls getting on?

Rob

john banks

75kg, 6'0".

Less walking with poor weather. Felt and looked better at 73kg but 75kg is fine.

Eating occ junk at work but finish after 17 more working days so need to start good habits whatever I do next.

Paben

iTrader: (5)

I'm doing various high intensity routines that take about 30 minutes to complete, with the occasional weight session. It's put some muscle back on, lost a bit of weight and I feel a lot better for it too.

A nice little notice that's appeared in the free weights area of my gym:

'Please put your weights back after use. If you can't then ask one of the big guys to help you, if not then ask one of the girls in reception'

andy97

iTrader: (1)

I much prefer fitness over muscle bulk these days, wish I had realised much earlier in my youth. I am never going to be small(big framed) well at 15st 6ft, I have a flat stomach, a resting heart rate below 50bpm and can cycle ok for an old chap. Still keep up with weights a few times a week, mainly compound exercises, pull ups, dips, bench press and squats. Cycling, I time trial at the moment, really like the intensity.

jaygsi

iTrader: (46)

I started weight training not long ago, was sick of feeling weak, wanted build my arms but as they've always been skinny. it took me a while to get going, struggled with back exercises.

But then started doing lots of dump bell exercises nearly everyday, now i've improved lot in area's. I do 4 sets of 10 reps of everything i do. Then eat quite abit of protein after. Not lifting as much as you rob, but will get there one day. Don't want to be massive just well toned all other.

Plus i use to get alot of back trouble, which i've inherited off family members i'm sure.

But all the exercises have helped massively with different problems. Trying strengthen core.

Paben

iTrader: (5)

I used to time trail but it became a dangerous occupation in my area with several riders killed or badly injured on the A34, now I just mountain bike and stay off the roads altogether.

banny sti

iTrader: (68)

Good to see people keeping to their regimes

andy97

iTrader: (1)

We ride with rear lights flashing, I don't do certain trials because they go on fast A roads which are also narrow. Coming back from injury(not caused by cycling) I find I can tolerate the discomfort, getting better each week. Doing my first 25 next week See if I can keep to my FTP without blowing up.

Paben

iTrader: (5)

Good luck with your 25. It's easy to go too hard early on then blow, but if you go too steady your time's cr*p. It's a finely judged balancing act, one of the time trialing skills. Are you a high revver or a big gear man?

andy97

iTrader: (1)

I have found that I produce more sustainable power with a lower cadence, it keeps my heart rate out of the red zone. I tend to find I go out a little fast on the 10TT and have then to back it off. Over eager when on the start line

Rob Day

iTrader: (78)

Cheers for the updates guys, its good to hear that other people are enjoying themselves.

How do your stats sit against mine Banny for the Chest workout considering your much bigger than me


Rob

banny sti

iTrader: (68)

Your lifting much heavier than me Rob Im using the pump style of training now going for more volume as opposed to weight

scoobyboy1

iTrader: (16)

Fitness & Diets is like modding a car, your always out to improve and tweak as you go along(and its expensive with supplements etc), Ive starting cutting/leaning over the summer months with my diet, trying to shed unwanted fat and get my abs really showing(go on holiday in 2 weeks)

My diet is that strict im measuring/weighing all my foods and trying to hit a calorie intake of 2120-2420 a day spread over 4 meals and with healthy snacks(fruit, nuts etc) Ive noticed a lot more in my body(visually & how I feel) since I gave up the junk food and alcohol a year ago and started eating clean & healthy.

Been going to the gym for years, and never noticed all that hard work I put in, but since Ive cleaned up the way I eat, I feel and look better for it. I usually do the gym 3 times a week, and go jogging 2 times a week which is more then enough for what I need to get out of it!!

The Joshua Tree

I'm not into it as much of some of you, my weight really yo yo's especially around winter time where i can't really get out on a mountain bike and play golf etc.

My normal weight varies between 14 stone 12 upto around 15 stone 5, im 6ft exactly. Recently i'd let it go to 16 stone 4, over the last 2 weeks ive been doing around 200 sit ups a day and a few other light exercises. Ive been having smaller portions of the food i normally eat, breaking up the food i eat into 2 smaller sized meals which is spread out a good few hours between each one instead of having any large size OTT meals.

I'd say that i'm not a fitness fanatic, i enjoy getting out on the mountain back and doing my own exercises at home. I'm happy tho to lose 11lb in 2 weeks, my target is to stay under 15 stone at around 14 stone 10 ish which i think is a good natural weight for my height.

scoobyboy1

iTrader: (16)

I'll give you a tip, doing sit ups will do nothing but potentially give you a bad back, everyone thinks that sit ups will give you a 6 pack, but it really doesn't and its not exactly cardio so it dont do anything, to have flat abs/lose belly fat its all done mostly in the kitchen and not always in the gym.

Sounds like your on the right track with the smaller meals, and doing some sort of exercise though

The Joshua Tree

Cheers Scoobyboy1, i didn't realise that sit ups were bad for you.

I started doing the sit ups 2 weeks ago along with changing the way i eat, ive lost 11 pound in 2 weeks as i'm down from 16 stone 4 to 15 stone 7 at the min.

So the sit ups wouldn't have had an affect on that weight loss which is quite a bit, if i hadn't have done any sit ups would i have lost the same weight ?

banny sti

iTrader: (68)

Yes you would have still lost the same amount of weight, irrespective of whether your do or dont do sit ups. Weight loss primarily comes from reducing your calories, increased activity and speeding up your metabolism.

The Joshua Tree

Cheers banny, you live and learn. I'll ditch the sit ups seeing as they don't really do anything and could give you back trouble.

To keep the waiste line in check can you recommend good things to eat and things to avoid, also recommend some exercises that i can do at home as i'm not into going the gym as the last time i went it was full of posers checking themselves out in the mirrors.