Some advice needed about getting back into shape

tocs23

Well done on the progress so far - I have also embarked on a weight loss mission this year, and I completely agree that it's not easy when your working week is long and routine difficult to get in place! I started seeing a PT a couple of weeks ago, which has helped with my motivation. Sometimes having someone to work out with is good, because you don't want to let the other person down by skipping the gym! Anything that gets your heart and lungs working is good, like interval training or circuits. Mix up the cardio with weights - invest in a kettlebell if you haven't already, and add reps of 15 swings to your existing squat/sit-up/press-up routine.

My PT advised me to start taking protein shakes, to help with building strength and muscle whilst I lose weight. I was surprised at how many nice flavours there are available - I ordered the caramel chocolate one, and have three shakes a day. They actually taste really nice and are quite filling... so I see them as a 'treat'!

I have learned to never skip breakfast!! I still struggle with it, but those are the days I find myself reaching for a bag of crisps or a scone and butter mid-morning! A healthy bowl of porridge with blueberries or cereal with sliced banana easily keeps me full til lunchtime, and gives me more energy!

Good luck with it - and remember it's ok to have a 'bad day', just as long as you make the next one better!

YORKSHIRELASS

abbas5001 wrote: »

I have been using the myfitnesspal app to track my calories and it gives you a default carbs, protein, fat etc limit per day.

Hi, well done, you sound determined and just remember that starting is the difficult bit, it will get easier. I found that trying to analyse everything I ate became really confusing and if I am honest I became a bit obsessed about it. I ditched the calorie counting, carb counting etc and just tried to eat mostly clean foods and a sensible balanced diet with more fruit and veg, more water, less processed stuff, less sugar and fat, less caffeine and less alcohol. Not everyone will agree but I am better for it.

Its really good to see that people are recommending just moving more. This is so important, if you could squeeze in 30 minutes of exercise a day where you really get moving and get the heart going a bit it will make a difference.

Make sure that you are eating proper meals that fill you up too. I have worked silly hours before and not eating regularly is really bad for you as well as making the temptation of those choccy bars hard to resist. If you increase the exercise you might feel hungrier anyway so be aware of this.

Most of all good luck. This needs to be a lifestyle change and I do think most people can start to build exercise into their lives and live with it, if not exactly enjoy it!

purpleshoes_2

Paleo, lifting heavy weights and HIIT has worked for me, Ive lost 4 stones in 18 months.

Good fats are fine in my opinion, no need to eat low fat foods to lose weight. I dont eat low fat anything.

abbas5001

Thanks for the advice again guys,

I'm a little bit confused to be honest with so many great ideas as everyone has their own thoughts and successful methods - I guess I need to find my own.

As I said my weight now is something I'm satisfied with at 12 stone. I just want to lost the stomach and chest fat and be relatively lean so reducing body fat percentage.

I think the next step is to continue with the diet as I'm getting plenty of protein and reasonable fruit and veg but cut back on treats to every few days rather than every day. Also maybe introduce protein shakes and I still haven't started the Dumbbells but start them and see how things are in a month or so.

I'll message back to let you guys know how I have done!