Gentlemen, some advice sought.

staygoldeast

Morning all,

I've been hitting the diet hard, and have gone from 329 lbs at the start, current weight now 253. Basically my exercise regime has just been walking (would love to be able to jog/run, but I suffer from Plantar Fasciitis) and some light cycling. Anyway, I feel it's now time to up the ante and start hitting the gym. Problem is I don't know where to start workout-wise, funds don't currently alllow for any personal trainer time. So what I'm asking is for any workout plans that have helped you get from a chubby mf, to some semblance of looking good. I'm UK based, so insanity isn't an option as I don't think it's reached here yet (well general insanity has, just not the insanity workout plan), any tips would be greatly appreciated. Thanks in advance, Nick

Topsking2010

Checkout bodybuilding.com. Excellent workout plans and nutrition advice.

thebigcb

Firstly

Get yourself a good pair of insole(foot logic's) for the PF, that worked for me.

You could easily do resistance training at home, with no equipment whatsoever an dat no cost at all

staygoldeast

Thanks for the tip, much appreciated.

djsupreme6

agreed, thats where I put my workout together. I began with a full body compound one because of time...good advice

staygoldeast

Firstly

Get yourself a good pair of insole(foot logic's) for the PF, that worked for me.

You could easily do resistance training at home, with no equipment whatsoever an dat no cost at all

Definitely going to try those Foot Logic's, anything to ease the PF, thanks for the heads up.

sho3girl

insanity has reached the UK .. I've see it on infomercials -

BTW I'm not a gent

thebigcb

Thanks for the tip, much appreciated.

What age are you? You could do plenty at home. Start with say

Do as many as you can in 20seconds

1) Jumping Jacks ( good to get the blood flowing)
2) Skipping (don;t even need a rope, just do the movement)
3) Lunges
4) Squats
5) Push Ups
6) Sit Ups
7) Dips (off the side of a cahir for your triceps)
8) Back extensions

Do those for a few weeks, 20 seconds each exercise, do the whole thing 3 times. Then come back too me

staygoldeast

insanity has reached the UK .. I've see it on infomercials -

BTW I'm not a gent

It has? I need to watch more late night tv then ha ha.

Thank you ma'am, I shall look into it

thebigcb

Firstly

Get yourself a good pair of insole(foot logic's) for the PF, that worked for me.

You could easily do resistance training at home, with no equipment whatsoever an dat no cost at all

Definitely going to try those Foot Logic's, anything to ease the PF, thanks for the heads up.

They are about 20 euro a pair. You need a pair for your runners and for your shoes. Wear them all the time

FoxyMcDeadlift

OP needs a clear goal from his training.

Do you want to be stronger?
Do you want to look bigger?
Do you want to lose more weight?

Pick your starting point, then you can plan your journey

staygoldeast

Thanks for the tip, much appreciated.

What age are you? You could do plenty at home. Start with say

Do as many as you can in 20seconds

1) Jumping Jacks ( good to get the blood flowing)
2) Skipping (don;t even need a rope, just do the movement)
3) Lunges
4) Squats
5) Push Ups
6) Sit Ups
7) Dips (off the side of a cahir for your triceps)
8) Back extensions

Do those for a few weeks, 20 seconds each exercise, do the whole thing 3 times. Then come back too me

I'm 42, all of those can be done without cost, ok I'll give that a go and come back to you. Thanks

SHBoss1673

agree with the insole thing, get some orthotics that are custom to you, it'll make a world of difference (been there, they work).

As to where to begin, do your research, at a minimum, I would hire a trainer for 1 or 2 sessions just to give you a baseline and correct form. Vet that trainer well, make sure they have the right credentials for what you want, and have years of experience training. Explain what you want to do and have them focus on it. Be wary of any trainer that tries to set up a nutrition plan for you. Unless they are certified and qualified, they shouldn't be giving out nutrition plans.

The upfront expense for a trainer can be a little high, but IMHO it's totally worth it to have the right plan and form.

staygoldeast

Basically I'm looking to increase strength and lose weight initially. I'll reassess once I've got to where I've targeted weight-wise.

jesz124

Not a man either, but i'm a nosey bag so thought i'd read your thread ;-)

Agreed with above. Theres so much info on the net with regards to training info. Depending on your goal you could knock yourself up a good workout schedule. I personally don't think a personal trainer is needed. You can google so much these days to check correct form, ask MPF members, buy good training books, the information out there is endless.

sijomial

You can cycle away loads of calories - further, faster and more hills!!

If you get bored with local roads sling the bike in the car and head for the countryside. There are some great roads/routes such as "Surrey Cycleway" - worth looking on Sustrans web site for routes local to you.

Palio75

I know the cure for planter fasceitis, really it's DICLOFANIC I take 50mg a day . It is a prescription NSAID and it is phenominal. Also P-90X worked for me

tadpole242

Morning all,

I've been hitting the diet hard, and have gone from 329 lbs at the start, current weight now 253. Basically my exercise regime has just been walking (would love to be able to jog/run, but I suffer from Plantar Fasciitis) and some light cycling. Anyway, I feel it's now time to up the ante and start hitting the gym. Problem is I don't know where to start workout-wise, funds don't currently alllow for any personal trainer time. So what I'm asking is for any workout plans that have helped you get from a chubby mf, to some semblance of looking good. I'm UK based, so insanity isn't an option as I don't think it's reached here yet (well general insanity has, just not the insanity workout plan), any tips would be greatly appreciated. Thanks in advance, Nick

Two things, how far from your work do you live? Under 10 miles… cycle into work, one day a week for three months, 2 days a week for three months…. You get the picture
Second thing find your local sports centre and book a training class at the gym. Normally about £12 for an induction and ask the instructor to do a programme for you. Do that for 12 weeks. Then think about weights/body building.
Weight training is only any use if you can do it, Cardio is great at fat burning, do both and you’ll lose weight and look good.

FitFrazzle

Having two young kids, I don't get time to go to the gym as my wife works funny hours.

I workout at home using Your Fitness Evolved 2012 for the Xbox and My Fitness Coach on the Wii. Away from those I use free weights and so far so good. The workouts are hugely varied and I always ache the next day.

Cheers Frazer.

staygoldeast

Not a man either, but i'm a nosey bag so thought i'd read your thread ;-)

Agreed with above. Theres so much info on the net with regards to training info. Depending on your goal you could knock yourself up a good workout schedule. I personally don't think a personal trainer is needed. You can google so much these days to check correct form, ask MPF members, buy good training books, the information out there is endless.

Nosey bag ha ha.

I think the trouble can be information overload sometimes, purely because there is so much out there online. Just looking for some recommendations that have worked for other MPF members, to narrow the field down a bit.

staygoldeast

I know the cure for planter fasceitis, really it's DICLOFANIC I take 50mg a day . It is a prescription NSAID and it is phenominal. Also P-90X worked for me

My GP hasn't even suggested anything like that, thank you for that tip.

staygoldeast

Having two young kids, I don't get time to go to the gym as my wife works funny hours.

I workout at home using Your Fitness Evolved 2012 for the Xbox and My Fitness Coach on the Wii. Away from those I use free weights and so far so good. The workouts are hugely varied and I always ache the next day.

Cheers Frazer.

We've got both of those consoles in the house, so I'll have a look at those.

Thanks Frazer.

jesz124

Not a man either, but i'm a nosey bag so thought i'd read your thread ;-)

Agreed with above. Theres so much info on the net with regards to training info. Depending on your goal you could knock yourself up a good workout schedule. I personally don't think a personal trainer is needed. You can google so much these days to check correct form, ask MPF members, buy good training books, the information out there is endless.

Nosey bag ha ha.

I think the trouble can be information overload sometimes, purely because there is so much out there online. Just looking for some recommendations that have worked for other MPF members, to narrow the field down a bit.

Yeah I can totally understand how you feel with information overload. I know a few guy's on here follow Strong Lifts. It's the most uncomplicated lifting programme I've ever seen. Very beginner friendly. Anyway, I shall leave the men to give you their advice now. GGRRR I can nearly smell the testosterone coming from this thread :laugh:

staygoldeast

Not a man either, but i'm a nosey bag so thought i'd read your thread ;-)

Agreed with above. Theres so much info on the net with regards to training info. Depending on your goal you could knock yourself up a good workout schedule. I personally don't think a personal trainer is needed. You can google so much these days to check correct form, ask MPF members, buy good training books, the information out there is endless.

Nosey bag ha ha.

I think the trouble can be information overload sometimes, purely because there is so much out there online. Just looking for some recommendations that have worked for other MPF members, to narrow the field down a bit.

Yeah I can totally understand how you feel with information overload. I know a few guy's on here follow Strong Lifts. It's the most uncomplicated lifting programme I've ever seen. Very beginner friendly. Anyway, I shall leave the men to give you their advice now. GGRRR I can nearly smell the testosterone coming from this thread :laugh:

I'll take advice from anywhere, male, female, even shim if it works ha ha

basillowe66

HEY Nick, You've done a great job so far, There has to be someone at the gym to help you, but I have to think almost anything you do is going to help. I have been a runner for a long time and thought that it was the best way to get your metabolism going. But several articles have pointed out that weight lifting is the best, so get into lifting, but don't hurt yourself.

Basil

staygoldeast

HEY Nick, You've done a great job so far, There has to be someone at the gym to help you, but I have to think almost anything you do is going to help. I have been a runner for a long time and thought that it was the best way to get your metabolism going. But several articles have pointed out that weight lifting is the best, so get into lifting, but don't hurt yourself.

Basil

Thanks Basil,

I'm going to ease into it, rather than overstretching myself. Being self-employed if I injure myself, that makes earning a whole lot more painful.

irish10109

First thing get rid of the plantar facitis get some birkenstock inserts for your shoes it will take about 6 weeks but they will heal. Then you can run. I had the same problem. Good luck.

Bronx_Montgomery

Hey Nick. I understand your pain. I use to be a little over 300lbs myself and I am now down to about 240 range. Bodybuilding.com has some great exercises. Look up a guy by the name Chris Gethin. He has a lot of great workouts and he has videos to show you what you do. Since it is the fall/ winter time you need to start building muscle and strength. Look for Bulking exercises. Then when spring / summer hits you can start a cutting regime.


As I am writing this I haven't check your food diary but it is important that you up your cals especially your protein intake. Just make sure what you eat isn't fatty things just for the calories. Check out my Diary for any ideas.

Hope this helps

SmudgerSmithRhino

HI Nick,

I started doing New Rules of Lifting in May and absolutely love it.

The book gives you lots of workout plans that are easy to follow and will keep the variety going for months. The book is really easy to follow and if you are unsure of any lifts there's plenty of videos on youtube. Also it provides dieting and nutrition advice.

Good luck with whichever programme you choose.

staygoldeast

Hey Nick. I understand your pain. I use to be a little over 300lbs myself and I am now down to about 240 range. Bodybuilding.com has some great exercises. Look up a guy by the name Chris Gethin. He has a lot of great workouts and he has videos to show you what you do. Since it is the fall/ winter time you need to start building muscle and strength. Look for Bulking exercises. Then when spring / summer hits you can start a cutting regime.


As I am writing this I haven't check your food diary but it is important that you up your cals especially your protein intake. Just make sure what you eat isn't fatty things just for the calories. Check out my Diary for any ideas.

Hope this helps

It does, thanks for taking time out to reply BM.

turkish26

I had PF and arch supports worked for me. I had to initially wear them all day during work and I have a job in which I'm on my feet 10 hrs a day doing physical work (not just in office at desk) Also is there a pool at your gym?....because swimming is good cardio and will change up muscle movements to help with weight loss. Not to mention good stretching and flexing of your feet without impact. GOOD LUCK!