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Exercise

Exercise is a crucial part of maintaining a manly physique. Join up to share ideas, get support and discuss plans with other men.

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How to begin a regimen?

Started by Daniel Offenbacher. Last reply by Alan Robertson yesterday. 9 Replies

Tire around the Waist..

Started by Allen Winston Cook. Last reply by Allen Winston Cook on Saturday. 43 Replies

Dormant shin splints?

Started by Joshua Scheide. Last reply by Upside down bloke Oct 14. 10 Replies

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Comment by Upside down bloke on October 14, 2014 at 10:24am

Yeah I agree Ayden.

Comment by Upside down bloke on October 12, 2014 at 1:34am

Thanks Chuck and Nathan for your encouragement and taking the time to help me out.  Well done Chuck looking good.  Yeah I think I will try to walk loads and watch my food.  Sounds like good common sense.

Comment by Nathan Kemp on October 11, 2014 at 10:50pm
Bravo.
Comment by Chuck Knight on October 11, 2014 at 7:49pm

70 pounds and 15" off my waist.  Yeah, I admit it, I'm kinda' proud of my results so far.
 
And, Shane, I just told him to GET IN MAH BELL-UH!

Comment by Jason on October 11, 2014 at 7:11pm

Holy Balls Chuck good job. I wish I had gotten as far as you in a year.

Maybe I would have had if I hadn't let drama get me off track. 

Comment by Shane on October 11, 2014 at 7:02pm
WHY DID YOU EAT A LEPRECHAUN?!???!??
Comment by Chuck Knight on October 11, 2014 at 6:25pm

Step one - Inside you, deep inside, make the decision that you're going to actually do this, and achieve it.  Without that commitment, you're not going to succeed.  Ultimately it must come from within.
 
Step two - start.  I don't care how small the first step is, it is the most difficult.  I "played exercise" for two years before I actually came to the realization that I needed to be serious.  It sounds like you're at that stage, right now.
 
Step three, address your diet.  Now that you've begun moving, even just a bit, you're going to want to fix your diet.  I don't mean something transformative...just make a small change.  Add more vegetables.  Only take 1 scoop of ice cream instead of two.  Exchange baked chicken for fried chicken.  
 
And repeat...Little changes add up.  And those incremental successes are a wonderful motivator.
 
It's taken me just over a year, but I've seen some results doing exactly this.

Comment by Shane on October 11, 2014 at 12:25pm
I like Marks Daily Apple. Paleo without the autofelatio.
Comment by Nathan Kemp on October 11, 2014 at 12:05pm
Good day UDB let me see if I can add something to the conversation here.
I'm reading this as "I want to lose weight and have limited interest in sports/fitness activities but it's what I think I'm supposed to do. Also, my diet sucks and I'm taking expensive drugs to address the symptoms."

Not to worry, this is totally fixable, especially since you appear motivated to make a change.

Step one.
Tackle these three things IN THIS ORDER.
Sleep
Diet
Exercise

Sleep- You should shoot for at least 8 hours in a cold dark room. Sleep more if you can and less only if your body refuses. 8 is the goal. Sleep is where all the supper awesome physiological adaptations will take place.

Diet- For most people this is akin to religion. For weight loss to occur, calories expended must be greater than calories consumed. Full stop. How you get to that place is up to you. I am of the opinion that lean meats, nuts and seeds, fruits and vegetables are the way to go. Your beverage of choice should be water. If you filled your plate with these items I promise you will cut weight and your reliance on the purple pill will lessen and most likely vanish.

Exercise- Here, like diet, we see cultish levels of belief. It's actually really simple. I'll give you two paths.
Path A, pick a goal, such as training for a triathlon, or doing a one arm pullup, or becoming a better than average netball player, or perhaps a distance runner. Once you've decided on a goal... do that thing. I know this is a shocking concept. Any exercise should support the activity. There's no need to start a barbell training program if the goal is to run a marathon.
Path B, for the goalless. Do whatever activities are interesting and enjoyable to you. Without a goal to drive toward, you will need enjoy the experience. You mention the gym is not your favorite, so clearly you need to stay out of the gym as you will find every excuse to skip it. If the most interesting thing to you is a long walk, then guess what, you just found your fitness program. Consistency over the long run is key, you want to get to an older age with good movement habits. If the idea of moving sucks now, it won't suddenly be more appealing at 60. So do what interests you. A final addition, give yourself time. Avoid the temptation to become critical of your progress too soon. Six weeks minimum to see early results and 12 weeks before you are really in the grove.

The Internet is awash in resources. Many are just trying to squeeze money out of you. Here are some I think are legit. Happy trails.

http://www.amazon.com/Lights-Out-Sleep-Sugar-Survival/dp/0671038680

http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565...

http://www.marksdailyapple.com

http://simplesciencefitness.com/
Comment by Shane on October 11, 2014 at 11:12am
You're doing enough core work in Pilates you don't need the back wrecking sit-ups. A good push-up routine would be beneficial.

Pilates won't help you lose weight. But it will strengthen you. Strength work isn't generally good for fat loss. Walking will if you can get your daily time up. Best time to walk for weight loss is first thing in the morning after coffee and before breakfast. Go for 45min.

If you can't swing an entire block of time look for ways to increase movement throughout the day. Park in the far parking space. Walk up four flights before catching the elevator. Park a few blocks from your house. Use a smaller coffee cup at work. Use the restroom farthest from your desk.
 

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