I've been going to the gym more regularly, but I can't seem to shift my kite.

What I normally do is alternate 10 minutes on the cross trainer, 10 minutes lifting weights for 4 times.

Am I better off having 2 longer stints on the cross trainer instead?

The likelihood will probably come down to food.

you can do as much exercise as you want but you cant out train a bad diet, and im not saying your diet is bad, but it probably just needs a bit of adjusting.

Nutrition is key.

You need to be in a calorie deficit to lose weight, have a look into what you're eating.

Get on the my fitness pal app and scan your food, alternatively keep a food diary and ask one of the exercise professionals in your gym to have a look and suggest some tweaks.

Imagine those baddies knowing how many slices of bread you had with your cup a soup.

Cheers. I am a right greedy fucker it has to be said, I just love making a pig of meself.

I've cut down on how much beer I have, but I pouch massive meals. Mostly healthy stuff but just lots of it.

There is some research that suggests overweight people tend to eat more rapidly, not giving their brain a chance to register the hormonal signals of "enough".

They tried a control group of porkers eating normally against a group eating deliberately slowly and the test group tended to eat less and consequently lost weight.

Just sayin', is all.

That makes sense, I do eat very quickly.

just eat what you normally eat but less of it. a smaller plate helps with this. leave the car at home for short journeys, run and not walk upstairs and if you like dogs get one that will walk alday if you let it. same weight now as when i left school 55 years ago and never seen a gym and very rarely a salad.

Like every other app then ?


Sent from my iPhone using Tapatalk

Also don't fall into yo-yoing. 'Diets' just don't work or rather, they will for as long as you stay motivated. You already have a diet just watch your calories like Mr Yubep says. That's really all you need to monitor.

I think it goes without saying that you need to eat the right stuff and whether we like it or not, we all know what that means.

After being diagnosed with heart disease I had to pack in playing football and I sulked for a bit and put on a fair bit of chub whilst I wallowed.

Personally, I benefit from being told what to do because I don't like cooking especially and have no interest in it beyond wanting to eat the right stuff so after sorting my head out I did the Joe Wicks 90 day plan for two reasons, one because I need structure and don't want to spend time researching myself and two because if I didn't change what I was doing it was only heading one way.

It's worked for me in that I now have the structuire I need because before I just guessed with food and exercise.

I do high intensity interval training 5 times a week and play walking football 3 times a week. I have 2 rest days. Meals have a decent amount of protein and fewer carbs especially on rest days. I feel probably the best I have felt.

I am NOT an advocate of Joe Wicks but I needed something to start me off and it worked for me.

One thing I have learnt which I can not stress enough is DRINK PLENTY OF WATER. I drink in the region of 4 litres every day. Resting or otherwise (probably more on exercise days). The difference water has made to me is unbelievable Jeff. I haven't had a migraine since my water intake rose and I rarely feel fatigued. It's really not hard to do. Get one of those 800ml bottles and keep it with you all the time. It's easy to monitor too. If you piss isn't clear you're dehydrated.

If you're interested, the exercise takes between 25 and 35 minutes depending on what I'm doing (I do 25mins when I play football) and can be done in your house for nowt. I have some dumbbells and that's it.

thing is we are all really different. its finding what actually suits you as an individual and its worth trying anything and everything if it really bothers you. if it doesn,t then do not bother as you are only here once and making life an exercise hell on earth is not worth it to me.

I have heard talk of this exercise, where can I view it?

Drink real ale and have a big proper lunch from a good restaurant eg Bettys.
Stay in on a Tuesday night and watch recordings of Coe v Ovett races.

Canny words that shilts and i'm glad you've found something for that works for you.

Joe Wicks might not be for everyone but he's had a positive impact on the industry by making people focus on food more and bringing exercise into peoples homes which anyone can do so its become less inclusive. I probably wouldnt be running the bootcamps i run with the degree of success they have without joe wicks HIIT training becoming more mainstream. (Yes i'm plugging my own stuff there )

I did all his work outs for a period and enjoyed it but wanted a bit more so added more resistance work into it, which many people dont believe but works really well for weight loss.

Like that other mush says you gotta find what works for you, find the food you enjoy and work it into your life in a healthy sustainable way.

I've been doing nutrition talks for the past few weeks with young students and can talk food until 4am so any questions you may have notts send em my way.

Run, run and run some more. Best way to shift the kite. Get out 4 or 5 times a week, after about a fortnight it’ll start dropping off.

I found metabolism quite important as well. Try having set meal-times to keep your metabolism up. I usually have breakfast - 6:30, something at 10, lunch at 12, something at 2, pre-workout shake at 4:30, gym/hiit at 5:30, tea at 7. Plenty of water and green-tea in between

Do you find time to work in between meals?

Starting tomorrow I am going to walk 3 miles a day, the wife is pleased because by Sunday I will be 21 miles away

When we met the other day Mr PIN, I thought you looked rather sylph like.All three of us commented that it was good to see you........and it was.
My input would be portion control of the right ingredients,cut down on foods you don't cook yourselves ie takeaways etc and of course exercise but you are doing that already.

Cheers Mr Derwent. I have lost weight off my face and everywhere else apart from my midriff.

Thanks for all the advice from everyone else too. It sounds like I just eat too much, particularly carbs. I drink lots of water, eat lots of fruit and veg (always way over the 5 a day), but I just love gorging on a big plate of dinner.

I reckon if I can train meself to eat less then I'll get a flat stomach again.

It has to be more than just token excercise. I used to do something like seven to ten hours of pretty brutal training a week and I was like a spring. Though to be fair I also cut the booze right out and avoided rich food. That was at 50 yo btw. I kept it up for a year then had to stop for unrelated physical seasons.
Not saying you have to go to those extremes like. My objective wasn't to lose weight.

I play 5 a side once a week and go to the gym once or twice a week.

My goal really is to live longer than my grandad did, who died at 90. He kept himself fit right into his late 80s, and was able to continue enjoying life as a result.

I don't want to end up as a wheezy lethargic fat get who can't do much but waddle to the fridge.

It would be nice if my gut fucked off too like.

Some good tips on here. Here's my bit.

You'll never lose weight just on exercise alone, unless you're able to train a massive amount. To lose one lb you need a calorie deficit of 3500 cals. For most of us, to lose 1lb a week due to exercise would need a 40ish minute gym session every day, depending on how intense it was. Few of us have the time to do that!

However, exercise is still important. When our bodies have a prolonged calorie deficit, our metabolisms slow down to compensate; regular exercise keeps our metabolism high. Resistance training is the best for this, as it encourages muscle growth. Similarly, you can use your cardio sessions to boost your metabolism; you should be aiming for interval sessions, rather than just plodding along at a comfortable speed. A 20-30 minute interval session beats any 40 minute stable session. It also means you'll get done quicker! I wouldn't mix the weights and cardio; the evidence suggests that you'll get more benefit from your cardio if you do this after the resistance training. Start with a warm up, hit the weights, then do your cardio. It'll be harder, but more effective. You can also add a cardio element to your weights session; superset your exercises. In other words, don't train one body element in isolation; do two together and alternate these between sets. If you're doing chest and legs, do one set of your chest exercises, and then rather than rest before the next set, do your legs. And repeat for your three sets. Your muscles will be able to recover between sets, but you'll still be giving your body a cardio workout. And you'll be done quicker!

When we train there's a temptation to do little else the rest of the day; avoid this. In terms of our overall calorie consumption, regular exercise (unless we're training hard) really only has a small impact on total calories burned. It's just as important to be generally active during the day. For me, ditching the bus and cycling to the train station when going to work has meant I've managed to get loads more time neutral exercise. It's quicker than the bus (and, at rush hour, driving) so it feels like free exercise, as it's not 'dead time' as sitting on the bus was. Anything that's active (walking, taking the stairs and not a lift) helps here.

For food, sounds like you're doing the obvious stuff. Avoid sugar, and don't drink sports drinks in the gym. You need to be working stupidly hard to justify them; water is fine for most of us. For carbs, go for the complex ones. Simple carbs (white bread, white rice, white pasta) are converted into glucose very quickly; avoid them, if possible. Don't be afraid of fat; lots of low fat alternatives are usually packed with sugar to make them palatable. On gym days, get more protein after you're done, and as quick as possible, to aid muscle growth. You don't need supplements; just have a proper meal. As was said above, eat regularly, little and often. That will keep your metabolism ticking over.

Finally, as said above, drink lots of water. Chill it, as the body needs to heat it up; it's only small (every little helps) but this will boost your metabolism.

You know a lot about weight loss for a fat gadgie.

I like to read about exercise. Makes me think I’ve done some!

Dunno if you're like I used to be Mr PiN but my mistake was partly down to not eating enough during the day so by tea time I was really hungry and that lasted into the evening so when I tried losing fat before I was actually starving myself. Not sustainable.

Now I rarely feel hungry which is great because it massively cuts down on me making crap food choices.

You might know this already, but you can't decide where to lose fat. I currently have the same problem - a bit of fat going spare round the middle - but I aren't worried because I know if I keep doing the right things it'll go....it's a slow process but it's better this way.

6 years ago, and approaching 60, I had crept up to 14 stone and needed to do something about it. I started walking and within 6 months finally started to take part in parkruns, within another 6 months I had lost 2 stone. Work currently has me walking between 3 and 5 miles a day, and is keeping me around 12 stone, but I'm not getting out running at all at the moment, and would love to be able to shake off another 7 pounds hopefully, like PIN's aim, from around my rotund belly.

I can't believe the change in my body shape and that's largely thanks to resistance training (and cardio obviously) so it's get my vote and it definitely worked for my weight loss. Prior to doing that plan the heaviest thing I picked up was a stapler....maybe a ream of paper....so I really was going from a standing start.

The good thing for me about HIIT is I can just get up, do it, shower, work and that's me done for the day The 3 days I play walking football are then a bonus and I aren't knackered by the time I play.

Have you heard about fitness blender? I have used their cool down on you tube but nowt else. What do you reckon?

One thing that someone needs to do is a never ending plan. Like I said, I need structure but have no interest in teaching myself. I have learnt through being told as well as doing a bit of research but Joe Wicks would've been better (for me anyway) by having an open-ended monthly plan tailored to the individual like the 90 day plan is (well, sort of is anyway).

1) Do any of these exercises, this many times a week.
2) Choose meals from these receipes
3) Repeat for a month
4) Submit results
5) Make these changes, do it all again

Works for me.

Gap in the market there Mr Yubep

Or maybe my lack of research shows me up and there are loads of these plans available

Come and work with us..You'll be skin and bone by the end of the week, that's a promise.

What is your line of work again? Shovelling at the sewage farm?

To the over 50,s
Diet properly and do plenty of exercise or type 2 diabetes will take ya to the boneyard.

Fair bit of genetics involved as well though. You get plenty of fat people who don't get diabetes but if it is in your family you have to be ultra-careful, even a little bit overweight is dangerous.

That's the real reason I know so much about exercise and weight loss. Diabetes is widespread in my family so it's only a matter of time for me, I'd guess.

Just watching Victoria Derbyshire and they had a bit about fitness establishments, 7 out of 10 women have experienced inappropriate behaviour from employees and male customers!

My wife goes to that one next to H&M and they have a female only zone.

I tried to get in the female only zone but was turned back. They said my skirt was too short.

Might be OK if you know about it and are already doing the right things. I found out I was Type 2 about ten years ago and was mystified- I was active and only a bit overweight. Told my Dad who was diagnosed when he was in his 70s and he said, "You shouldn't be so surprised." He then basically listed every single member of his large family that either had diabetes or had died young with heart problems that proabably stemmed from undiagnosed diabetes. Think there was only one of his sisters not included.

Thanks for not mentioning it years earlier Dad!

My dad's first heart attack was when he was in his early 50s and it was probably diabetes related, given the extent of diabetes related problems that he suffered shortly after. His brother had it, as did his mother. My sister, who is a little overweight, has been diagnosed. I'm at the top end of my recommended BMI at the moment and find it tough to sustain a weight much below what I am now. Last check I had I was fine, but I know it's coming to me.

It isn't that bad to be honest. I completely gave up sugar without much bother and reduce carbs when I need to. Managed to control my blood sugar levels without medication doing that. Can't quite give up beer though, even the thought of amputations or sudden death doesn't quite put me off enough.