New starter, advice welcome

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Panhead

Panhead

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Joined gym two weeks ago, already feel better in that short time. Basically I'm 18 stone 5 and 5 foot 10. What weight should I be looking at as a target? Which exercises are best for losing weight (burn most calories). I really struggle on cross trainer at moment so been sticking to bike and rower, I will get to cross trainer when my breathing is better. Currently doing about 9 miles on bike and 15 mins on rower when I visit gym (every two days).

Diet wise, any tips would be greatly appreciated. I eat kippers every morning, weight watchers meal for lunch when I'm working and night time I'm really struggling. Don't like chicken and I'm always fecking starving after work so salad does not really fill me.

Cheers in advance folks.
 


Panhead said:
Joined gym two weeks ago, already feel better in that short time. Basically I'm 18 stone 5 and 5 foot 10. What weight should I be looking at as a target? Which exercises are best for losing weight (burn most calories). I really struggle on cross trainer at moment so been sticking to bike and rower, I will get to cross trainer when my breathing is better. Currently doing about 9 miles on bike and 15 mins on rower when I visit gym (every two days).

Diet wise, any tips would be greatly appreciated. I eat kippers every morning, weight watchers meal for lunch when I'm working and night time I'm really struggling. Don't like chicken and I'm always fecking starving after work so salad does not really fill me.

Cheers in advance folks.
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stop eating
 
Panhead said:
Joined gym two weeks ago, already feel better in that short time. Basically I'm 18 stone 5 and 5 foot 10. What weight should I be looking at as a target? Which exercises are best for losing weight (burn most calories). I really struggle on cross trainer at moment so been sticking to bike and rower, I will get to cross trainer when my breathing is better. Currently doing about 9 miles on bike and 15 mins on rower when I visit gym (every two days).

Diet wise, any tips would be greatly appreciated. I eat kippers every morning, weight watchers meal for lunch when I'm working and night time I'm really struggling. Don't like chicken and I'm always fecking starving after work so salad does not really fill me.

Cheers in advance folks.
Click to expand...

eat healthy and exercise regularly, make sure you vary what you are eating so dont get bored, likewise with the exercise
 
on a more serious note, i'm 5 foot 9 and at my heaviest i was 20 clem. Last year i dropped 3 stone in 3 months, by following the same routine every day. I'm a fussy bastard when it comes to food and not a fan of veg so stuck to simple foods that i like.

All Bran for breakfast
Scrambled eggs on toast (2 slices brown bread) for lunch
and either chicken or tuna for tea and a protein shake

Added to that 45 minute treadmill session (intervals - started with a 1 minute run, 2 minute walk, after a few weeks i was running for 3 minutes and walking for 1) and 15 minutes on the stairmaster. The weight flew off and i managed to keep it off, however, i've been slacking over the last few months and gained a stone and a half so i was back in the gym today
 
A proven weight training protocol and a calorie deficit with sufficient protein, fat, fibre and variety of fruit/veg
 
Panhead said:
Joined gym two weeks ago, already feel better in that short time. Basically I'm 18 stone 5 and 5 foot 10. What weight should I be looking at as a target? Which exercises are best for losing weight (burn most calories). I really struggle on cross trainer at moment so been sticking to bike and rower, I will get to cross trainer when my breathing is better. Currently doing about 9 miles on bike and 15 mins on rower when I visit gym (every two days).

Diet wise, any tips would be greatly appreciated. I eat kippers every morning, weight watchers meal for lunch when I'm working and night time I'm really struggling. Don't like chicken and I'm always fecking starving after work so salad does not really fill me.

Cheers in advance folks.
Click to expand...

You should aim for a weight you feel comfortable and happy at. The best exercises for losing weight are, as Titus said, compound barbell exercises performed under a calorie deficient diet.

Sounds like you need to learn that if you're trying to lose weight some feeling of 'being full' really isn't what you should be aiming for.

You need to calculate how many calories you use in a day and them consume less than that, if you want to be sure.
 
If you want to improve your breathing and are serious about starting and maintaining a fitness regime you look into Pilates. It will give you core strength and sort out your breathing. Fundamentals for most if not all exercise.
I would also vary your exercise, join a local running club and do parkrun every week.
As for your diet. You know what is bad for you so don't eat it and then you can eat loads of stuff which is good for you and you don't go hungry! Diet is the hardest bit. Small subtle changes are easier to maintain than a whole change everything all at once fix. Once you are exercising regularly you will be losing weight/ feeling better anyway. Then one thing leads to the next.
 
Ideally your body weight should be proportionate to your height but a lot of people are above their ideal BMI, you can work out what it is

http://www.nhs.uk/tools/documents/healthy_weight_v3/healthy_weight.html?variant=phone

Food wise, eat a balanced healthy diet, plenty fruit and veg. You've quite possibly become used to eating a certain way and it's important to changing the way you eat. Just cos something is healthy doesn't mean it has to be bland and tasteless.
 
just reduce what you're eating, don't go crazy and weigh yourself once a week and don't be disheartened if you don't lose straight away I'm sure you will initially but as you lose weight it can slow down at times but it always works over time.

track your calories for a week or so using myfitnesspal or something, this will teach you things that might be deceptively high or surprisingly low in calories.
 
Silverfox1981 said:
Ideally your body weight should be proportionate to your height but a lot of people are above their ideal BMI, you can work out what it is

http://www.nhs.uk/tools/documents/healthy_weight_v3/healthy_weight.html?variant=phone

Food wise, eat a balanced healthy diet, plenty fruit and veg. You've quite possibly become used to eating a certain way and it's important to changing the way you eat. Just cos something is healthy doesn't mean it has to be bland and tasteless.
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Not necessarily.

BMI tells you little about body composition.
 
Charmless Man said:
Not necessarily.

BMI tells you little about body composition.
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It's a decent enough guide for someone to try and get an idea of what sort of weight they should be aiming for tho. I'm not a fan of the BMI tbh. Personally I think overall fitness is much more important than actual weight. I'm usually over what the BMI says I should be but I eat a pretty good balanced diet and run plenty so don't worry about it too much.
 
Silverfox1981 said:
It's a decent enough guide for someone to try and get an idea of what sort of weight they should be aiming for tho. I'm not a fan of the BMI tbh. Personally I think overall fitness is much more important than actual weight. I'm usually over what the BMI says I should be but I eat a pretty good balanced diet and run plenty so don't worry about it too much.
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I'm overweight according to BMI. Except I'm definitely not overweight because I have git dreamy abs.

Apparently the low end of a healthy weight for me would be 10st 9lbs which is just ludicrous. I looked like a twig when I was 12 stone for crying out loud!
 
Charmless Man said:
I'm overweight according to BMI. Except I'm definitely not overweight because I have git dreamy abs.

Apparently the low end of a healthy weight for me would be 10st 9lbs which is just ludicrous. I looked like a twig when I was 12 stone for crying out loud!
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I'm trying to get my weight down a bit, only a stone or so but if I aimed for lower end of healthy I'd be 9st 7lbs which is daft!
 
Charmless Man said:
I'm overweight according to BMI. Except I'm definitely not overweight because I have git dreamy abs.

Apparently the low end of a healthy weight for me would be 10st 9lbs which is just ludicrous. I looked like a twig when I was 12 stone for crying out loud!
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I get the same from people when I tell them my BMI says I should be under 12st 7lb, I'd look like a twig.
 
Charmless Man said:
You should aim for a weight you feel comfortable and happy at. The best exercises for losing weight are, as Titus said, compound barbell exercises performed under a calorie deficient diet.
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Never knew that mind, I assumed (as I guess most people will) that the most effective way is to increase cardio exercise. Is it much more effective than cardio circuits for instance?
 
DoctorMick said:
Never knew that mind, I assumed (as I guess most people will) that the most effective way is to increase cardio exercise. Is it much more effective than cardio circuits for instance?
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All exercise will contribute to weight loss if it results in a calorie deficit. The question is which form of exercise burns the most calories - that's weight training unless you plan on running a marathon every other day.

Plus, don't assume resistance training bypasses the cardio vascular system.

If you understand that a calorie is a calorie, regardless of how you acquire it or utilise it, you'll understand it doesn't necessarily matter what form of exercise you're doing if your goal is to lose weight, it merely matters whether or not you're in an energy deficit. Training is just a means by which to achieve that deficit. I happen to think weight training is the most efficient way to get you there. Some people don't like it because it's hard to do.
 
Charmless Man said:
I'm overweight according to BMI. Except I'm definitely not overweight because I have git dreamy abs.

Apparently the low end of a healthy weight for me would be 10st 9lbs which is just ludicrous. I looked like a twig when I was 12 stone for crying out loud!
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To do with long term stress on the heart as well though isn't it? The 'healthy' weights they give are generally low as its suggesting its better long term for your heart to be supporting a lower weight than a bigger weight (evne if that bigger weight is 'healthy' muscle)
 
Silverfox1981 said:
Ideally your body weight should be proportionate to your height but a lot of people are above their ideal BMI, you can work out what it is

http://www.nhs.uk/tools/documents/healthy_weight_v3/healthy_weight.html?variant=phone

Food wise, eat a balanced healthy diet, plenty fruit and veg. You've quite possibly become used to eating a certain way and it's important to changing the way you eat. Just cos something is healthy doesn't mean it has to be bland and tasteless.
Click to expand...

How can 69kg be a healthy weight at 6ft 4?? And that's from the Nhs!!!
 
safcsafc said:
How can 69kg be a healthy weight at 6ft 4?? And that's from the Nhs!!!
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Aye like I said in the other post the BMI isn't a great tool, the range from top to bottom in the healthy range is too broad really. 69kg for 6ft 4 could be healthy but only if you've got the natural build of someone who's riding in the Tour de France. It's decent enough to give an idea of a target range for someone who's just trying to shift a bit weight tho.
 
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