Gentlemen, some advice sought.

staygoldeast
staygoldeast Posts: 26
in Fitness and Exercise
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
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Replies

  • Topsking2010
    Topsking2010 Posts: 2,245 Member
    Checkout bodybuilding.com. Excellent workout plans and nutrition advice.
  • thebigcb
    thebigcb Posts: 2,210 Member
    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
    staygoldeast Posts: 26
    Thanks for the tip, much appreciated.
  • djsupreme6
    djsupreme6 Posts: 1,210 Member
    agreed, thats where I put my workout together. I began with a full body compound one because of time...good advice
  • staygoldeast
    staygoldeast Posts: 26
    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
    sho3girl Posts: 10,799 Member
    insanity has reached the UK .. I've see it on infomercials -

    BTW I'm not a gent
  • thebigcb
    thebigcb Posts: 2,210 Member
    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
    staygoldeast Posts: 26
    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
    thebigcb Posts: 2,210 Member
    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
    FoxyMcDeadlift Posts: 771 Member
    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
    staygoldeast Posts: 26
    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
    SHBoss1673 Posts: 7,161 Member
    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
    staygoldeast Posts: 26
    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
    jesz124 Posts: 1,004 Member
    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
    sijomial Posts: 19,809 Member
    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
    Palio75 Posts: 72
    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
    tadpole242 Posts: 507 Member
    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
    FitFrazzle Posts: 173
    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
    staygoldeast Posts: 26
    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
    staygoldeast Posts: 26
    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
    staygoldeast Posts: 26
    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
    jesz124 Posts: 1,004 Member
    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
    staygoldeast Posts: 26
    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
    basillowe66 Posts: 432 Member
    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
    staygoldeast Posts: 26
    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
    irish10109 Posts: 3 Member
    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
    Bronx_Montgomery Posts: 2,284 Member
    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
    SmudgerSmithRhino Posts: 96
    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
    staygoldeast Posts: 26
    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
    turkish26 Posts: 1 Member
    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!

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