Fitness/Exercise

#1
OK, I'm new, forgive me...

I'm a lazy, fat ba$tard in the need for some hints and pointers (good ones please), to help me get out of the couch and start exercising again. Used to be Navy (hence the weight problem), but am now free to train/exercise whenever I want (in the evenings of course, since I do work too).

Sooo, do anyone have a method or trick that will get me in the proper mood reasonably swift, without me getting pissed off, and quitting again? So any takers?

Cheers
Shark-41 :oops:
 
#3
Like you I have also retired (about 4 years ago) and watching the postings here seems like not much has reallychanged then, not that I really expected it to. NBut as for your question I was in the same boat put on a bit of wheight and found that most of my eveings were either commuting to/from work or working late. In the end I took up golf - used to hate it never liked to watch it, but now am completely hooked, give it a try; gets you out, and well as they say - meet new and interesting people, plus the 19th is always an option and it's nowhere near as expensive or exclusive as it used to be.
 
E

error_unknown

Guest
#4
In my experience relying on your 'mood' is not a great bet.
I suspect already in the past you have tried working very hard for a short time then have become 'pissed off' and then soon 'quit' each time.
It's possibly a lifestyle change that's required here? So one step at a time...Make a decision, a commitment, not dependant on your mood or how you are feeling (unless unwell of course) to do some form of exercise for about 45 minutes on a few days a week....mix it up...do varied activities that you mostly enjoy, be it walking, swimming, football, tennis, cycling, running....Joining a gym may help you stay focussed.
Keep a training diary so you can chart your progress.
Drink plenty of water (probably more than you think) and make sure your diet is well balanced and healthy...seek advice over this if you are unsure.
A Health check up with your GP may be in order before you start.
Have a target that you would like to reach...be it jog on a fun run in the autumn or swim a mile at Christmas or climb Everest the year after next...and mini targets with small rewards along the way.
Don't set unrealistic targets for yourself; just increase the duration and toughness of your workouts slowly and aim to keep finding new ways of exercising that you do actually enjoy.
The idea is to make physical activity a normal part of your day/week and new lifestyle...not an intensive ordeal.
Enjoy and good luck!
Doris
 

Cutaway

LE
Kit Reviewer
#6
Ooooh ! Fitness tips from Doris/BB !

Hope the Himalaya trip is going well......


:lol: :lol: :lol: :lol: :lol: :lol:
 
#7
..which actually Flash is a bit more than you do when you waggle your joystick!!!!
 
#8
Some sound advice :D

Doris said:
In my experience relying on your 'mood' is not a great bet.
I suspect already in the past you have tried working very hard for a short time then have become 'pissed off' and then soon 'quit' each time.
It's possibly a lifestyle change that's required here? So one step at a time...Make a decision, a commitment, not dependant on your mood or how you are feeling (unless unwell of course) to do some form of exercise for about 45 minutes on a few days a week....mix it up...do varied activities that you mostly enjoy, be it walking, swimming, football, tennis, cycling, running....Joining a gym may help you stay focussed.
Keep a training diary so you can chart your progress.
Drink plenty of water (probably more than you think) and make sure your diet is well balanced and healthy...seek advice over this if you are unsure.
A Health check up with your GP may be in order before you start.
Have a target that you would like to reach...be it jog on a fun run in the autumn or swim a mile at Christmas or climb Everest the year after next...and mini targets with small rewards along the way.
Don't set unrealistic targets for yourself; just increase the duration and toughness of your workouts slowly and aim to keep finding new ways of exercising that you do actually enjoy.
The idea is to make physical activity a normal part of your day/week and new lifestyle...not an intensive ordeal.
Enjoy and good luck!
Doris
In my experience you need to want to get fit(ter). Its like giving up smoking, or to stop drinking as much, you have to mentally want to do it rather than just peer preasure (though it can help if done in the right way)

but a change in life style is the key.. cycle to work, or walk to the shops etc...

I had an over weight friend a few yewars ago, and was advised by his doctor to lose weight.

My advice to him was to find a local park/walking route.

for the first few weeks, walk it every day...

as he found it easier, start walking faster between lamposts, then normal pace for a few, then pick up speed again..

slolwy the faster walk at my encouragement became a gentle jog and the res tof the route a fast walk...

within months he was running the whole ~2 mile route....

When i last saw him, he was training for a 1/2 marathon!

Jennie
 
#9
I find sex is a great way to lose weight. Once she gets off the top of you, you feel less heavy. Plus, it burns loads of calories, you are always in the mood for it, its fun, you can do it on your own but is better with a willing assistant, you can do it whilst your pissed, you can vary your training partner, you don't need loads of kit either. :oops:
 
#11
BB,

I don't think that website has worked for 2 years now...

msr
 
#14
OK Ladies and Gent's!

Thanks for some great advice!
Some more info on Self;
I am 29 years old, 250 lbs, FAT and quit smoking 3 months ago (cold turkey, and no, there are no cravings).

The link submitted by HVM_Boy is exactly what I was looking for, specifically the SEAL work up plan. The reason is this, It starts reasonably gentle, and builds me up, without me having to starve!

I am by no means aming to rejoin the service, but I do want my reasonably fit and slim frame back. Now, AS mentioned I have done this EXERCISE AND QUIT routine so many times it's not even funny, but I am determined to do this, and I am highly motivated!

I currently work as a Helicopter pilot in Canada, and it would be conducive to a long career in aviation to become fit, and loose weight.
I have stamina for going distances, although slow, but I hope the 'programme' will help increase my level of fitness.

And the best part, I knew this was the right place to ask the question!

Cheers everybody! :D
 
#15
Actually some more comments,

My diet today is probably better than it used to be, not so much fast food, although I still love the occasional beer and chips...

And I figure if I can get into the routine of exercising regularily, without changing my diet, I should be able to loose some weight as well, any pointers on that? :?:
 
#16
The old Get Fit TA programme might help. God bless archive.org

http://web.archive.org/web/20020524213623/http://www.getfitta.co.uk/

Login won't work, so I'll dig out a summary I sent to alt.military.uk after it went down.

Bryn

Hi,

I dug out the old Get Fit TA programme, which is now offline, but
archived here http://web.archive.org/web/20020212061056/www.getfitta.co.uk/fh_fitnesshandbook.asp

It's not a bad programme IMHO.

Bryn

Get Fit TA programme

Calculating fitness

Maximum Heart Rate = 220 - your age (so me, 27 years old has 193 as
max. HR)

Training Zones

1. Moderate (50-60% of Max HR): On the Aerobic threshold, increases
health but not fitness.
2. Fitness (60-80%): Increases fitness and causes weight loss as you
burn fat.
3. Training 80-90%): Increases lung capacity etc.
4. Peak (90% +): Flat out sprinting etc.

Press Ups Sit Ups 1.5 mile Run (under stated time)
Gender Male Female Male Female Male Female
Green 44+ 21+ 50+ 50+ 10 min 30 13 min
Amber 34-43 13-20 40-49 40-49 11 min 15 14 min
Red under 33 under 12 under 39 under 39 over over

Circuit Training

3 exercises for each arms, trunk and legs

Arms: Press-ups, press-ups on knees and dips
Trunk: Half sit-up, twist sit-ups and crunch sit-ups
Legs: Squats, Squat thrusts and alternate squat thrusts

Programme

ALWAYS WARM UP AND COOL DOWN!

Week 1
M: 20 min jog/run (level 1-2)
T: Rest
W: 20 min jog/run (level 1-2)
T: Rest
F: 3 sets of 10 p-ups and 10 s-ups, one min rest between sets
S: Rest
S: 40 min walk/ jog (level 1)

Week 2
M: 25 min jog/run (level 1-2)
T: Swim etc.
W: 4x 1 min runs (level 3) with jog recovery (level 2)
T: Rest
F: Circuit Training (3 sets, 15 reps per set, one min rest between
sets)
S: Rest
S: 40 min walk/ jog (level 1)

Week 3
M: 30 min jog/run (level 2)
T: As many sets as possible of dips, twist s-ups and squats (5 min
between sets)
W: Rest
T: 30-40 min run (level 2)
F: 3 sets each of 10 p-ups, 10 s-ups and 10 squat thrusts (1 min
between sets)
S: Rest
S: 40 min walk/jog carrying 5kg rucksack (level 1-2)

Week 4
M: 30-40 min run mixed with 7 sprints of varying distance (100m)
T: 3 sets each of 12 p-ups, 12 s-ups and 12 squat thrusts (1 min
between sets)
W: Swim etc.
T: 30-40 min run (level 2-3)
F: Rest
S: Rest
S: BPFA: Target Male (25 PU, 30 SU, 12 min run) or Female (10 PU, 30
SU and 14 min run)

Week 5
M: Rest
T: 30 min run (level 2-3)
W: Swim etc.
T: 40 min run/ power walk carrying 5 kg rucksack (level 2)
F: Circuit Training (2 mins of P-ups and 2 min of S-ups with 2 min
rest between each)
S: Rest
S: 1 hour walk off road carrying 5kg rucksack (level 2)


Week 6
M: 10x 1 min best effort run (level 4), 2 min recovery between each
T: As many sets as possible of incline press-ups, crunch sit-ups and
squat thrusts (1 min rest between sets)
W: Swim etc.
T: 1 hour run/ speed march carrying 7kg rucksack (level 2)
F: 30 min run (level 2)
S: Rest
S: 70 min walk off road carrying 5kg rucksack (level 2)

Week 7
M: Run 30-40 min off road
T: As many sets as possible of incline press-ups, crunch sit-ups and
squat thrusts (1 min rest between sets)
W: Swim etc.
T: 30-40 min run (level 2)
F: Circuit training (20 reps each, 3 sets, 1 min between sets)
S: Rest
S: 75 min walk off road with 7kg rucksack (level 2)
Week 8
M: 15 min jog to warm up, 10x 1 min runs (level 3), 1 min between
T: Swim etc.
W: 40 min run/ fast walk carrying 8kg rucksack (level 2)
T: 30 min run (level 2)
F: Rest
S: Rest
S: BPFA Target: Male (34 PU, 40 SU, 11 min 15 run), Female (23 PU, 40
SU, 13 min 30 run)

Week 9
M: Swim etc.
T: Swim etc.
W: 60 min run/ speed march carrying 10kg rucksack (level 2)
T: Circuit Training (9 exercises, 25 reps, 4 sets, 1 min jog between
sets)
F: 60 min run/ speed march with 10kg rucksack
S: Rest
S: 90 min walk off road with 10kg rucksack (level 2)

Week 10
M: 60 min run (level 2-3)
T: Swim etc.
W: 10 min warm up jog, 5x 2 min sprints (level 4), 2 min jog between
T: 40 min run/ speed march carrying 12 kg rucksack (level 2)
F: Circuit Training ( 9 ex, 25 reps, 4 sets, 1 min jog between)
S: Rest
S: 1 hour off road walk with 12kg rucksack (level 2)

Week 11
M: 40 min run including 5x 1min sprints (level 2 and 4)
T: 3 circuits of 10 incline p-ups, crunch s-ups and squat thrusts, 3
min between sets
W: Swim etc.
T: 1 hour run/ speed march carrying 15kg rucksack (level 2)
F: Circuit training (9 ex, 30 reps, 4 sets, 1 min jog between)
S: Rest
S: 75 min off road walk carrying 15kg rucksack (level 2)

Week 12
M: Run 40 min off road with 10 sprints off varying distances (level 2
and 4)
T: Circuit Training (9 ex, 30 reps, 4 sets, 1 min jog between)
W: 30 min continuous swim (any stroke, I'd use breast)
T: Run 40 min (level 2-3)
F: Rest
S: Rest
S: BPFA Targets: as per green pass above
 
#17
again thanks!

Have "developed" a programme, based on the SEAL selection fitness trainnig, up to week nine, and modified it so that I won't have the "time-demands" for the runs. It will start on moday.

In the programme it says you need 4500 calories pr day, and I will stay at my usual 3000 to see if that will help loose weight. If it becomes too stressful, I will reduce the stresslevel, or eat more.

The object of this will be to achieve better fitness, and eventually loose about60-70 pounds, without going to another stupid diet that I'll fall off after 3 weeks.

Will try to incorporate the the last weeks of the TA programme as well!

Cheers, all of ya! :wink:
 
#18
I have a feeble and pathetic question to ask:

Am a civvie girlie who does some swimming and cycling and, um walking/jogging (latter two to get to the pool, often) just 'cos I can - no weight-loss issues, happily :)

Now, I don't mind having a go at running, can do sit-ups, but press-ups of the real variety? Ain't gonna happen... :oops: All my muscles reside in my legs and in my tummy, I think!

So, do girls get to do the girlie version of press-ups - ie off knees, rather than toes? I can do those after a fashion.
 
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