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By (user no longer on site) OP
over a year ago
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Haven't had one of these threads in a while.
Exercise, it's a bit like marmite, you either like or or hate it.
I'm the type of person who likes being kept busy, but as I'm getting older and have had a few kiddies along the way, my body could do with being kicked back into shape 
So this year, I have joined Mrs T's brilliant FCRC, but need to work on my core more.
So this morning, I have downloaded a home fitness app and built up a sweat 
Any pearls on wisdom anyone wants to bring to the table. Do's and don't are appreciated.
Mrs x |
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By (user no longer on site) OP
over a year ago
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"Always happy to offer advice. I’m a personal trainer and own a fitness studio.
Biggest piece of advice I can give is stay consistent.
Miss P "
Thank you, may PM |
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"Set yourself a challenge, i started my fitness with building up to 5 minute plank over 30 days
5 minutes!!!!  I'm chuffed I can manage 1  "
Look up 30 day plank challenge. You start with 30 seconds and by adding a bit on everyday you can do it  |
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By (user no longer on site) OP
over a year ago
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"Set yourself a challenge, i started my fitness with building up to 5 minute plank over 30 days
5 minutes!!!! I'm chuffed I can manage 1
Look up 30 day plank challenge. You start with 30 seconds and by adding a bit on everyday you can do it "
Sooooo many different apps out there! Is the plank the best for core muscles? Or would you recommend a full body workout? |
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"Set yourself a challenge, i started my fitness with building up to 5 minute plank over 30 days
5 minutes!!!! I'm chuffed I can manage 1
Look up 30 day plank challenge. You start with 30 seconds and by adding a bit on everyday you can do it
Sooooo many different apps out there! Is the plank the best for core muscles? Or would you recommend a full body workout?"
I'm not a expert but my own view is plank gave me core strength that meant i could do more exercise with less pain and injury. Plank alone wont burn fat but it will help tone |
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By (user no longer on site)
over a year ago
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I go for a run then head home after 2 minutes because I always forget something....
I forget that I'm a fat fecker and can't actually run for more than 2 minutes. |
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"Set yourself a challenge, i started my fitness with building up to 5 minute plank over 30 days
5 minutes!!!! I'm chuffed I can manage 1
Look up 30 day plank challenge. You start with 30 seconds and by adding a bit on everyday you can do it "
Dont do planks.
Google why you shouldn't do planks.
Many fitness instructors and personsl trainers have stopped with planks.
Even you tube it, they cause more harm than good.
Was going to link stuff but no one ever reads links.
Just have a google for yourself. |
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By (user no longer on site) OP
over a year ago
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"I use a sports hula hoop for 10 mins every day and do yoga when i can be arsed...
Oh and I walk everywhere... it works for me"
May have to steal my kids hola hoop but will practice inside as don't want to embarrass myself with my nosey neighbours  |
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By (user no longer on site) OP
over a year ago
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"Exercise? On a sex site?
Isn't all the shagging that goes on here exercise enough?  "
When hubby's at work, a girl needs to burn off calories somehow  |
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By (user no longer on site) OP
over a year ago
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"I go for a run then head home after 2 minutes because I always forget something....
I forget that I'm a fat fecker and can't actually run for more than 2 minutes."
You a fat fecker???? I wouldn't say you were at all |
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By (user no longer on site) OP
over a year ago
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"Set yourself a challenge, i started my fitness with building up to 5 minute plank over 30 days
5 minutes!!!! I'm chuffed I can manage 1
Look up 30 day plank challenge. You start with 30 seconds and by adding a bit on everyday you can do it
Dont do planks.
Google why you shouldn't do planks.
Many fitness instructors and personsl trainers have stopped with planks.
Even you tube it, they cause more harm than good.
Was going to link stuff but no one ever reads links.
Just have a google for yourself. "
Confused.com I like the plank exercise, it's one I can feel the difference on. Will Google |
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"Set yourself a challenge, i started my fitness with building up to 5 minute plank over 30 days
5 minutes!!!! I'm chuffed I can manage 1
Look up 30 day plank challenge. You start with 30 seconds and by adding a bit on everyday you can do it
Dont do planks.
Google why you shouldn't do planks.
Many fitness instructors and personsl trainers have stopped with planks.
Even you tube it, they cause more harm than good.
Was going to link stuff but no one ever reads links.
Just have a google for yourself. "
I've read the reasons , they are not very good ones
Planks are good !
What is under question is the obsession for long duration plank and ones done with poor form
Obviously ALL exercises carry risk when performed incorrectly or with long duration repetition
The core is mainly used as a stabilizer for almost all body movement , planks indeed improve the strength and core endurance , and exactly like with all exercises understanding both ones body and the exercise is vital
The web does NOT tell us not to do planks or that they are intrinsically bad but it does note that some do them wrong and some do them for the wrong purpose, for example to build the six pack muscles .
Training is full of nuance and sadly the media distort complex training protocols into nonsense binary sound bites
Ie do planks planks good
Or
Don't do planks planks bad
The truth is more involved than that
I don't recommend a 5 min plank although I can do them
I recommend sets of up to 2 minutes but with short rest periods with the emphasis on good posture form than excessive saggy duration
Planks compliment a varied intelligent training regime , NOT be the only obsessive training one does xxx
|
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"Set yourself a challenge, i started my fitness with building up to 5 minute plank over 30 days
5 minutes!!!! I'm chuffed I can manage 1
Look up 30 day plank challenge. You start with 30 seconds and by adding a bit on everyday you can do it
Dont do planks.
Google why you shouldn't do planks.
Many fitness instructors and personsl trainers have stopped with planks.
Even you tube it, they cause more harm than good.
Was going to link stuff but no one ever reads links.
Just have a google for yourself.
I've read the reasons , they are not very good ones
Planks are good !
What is under question is the obsession for long duration plank and ones done with poor form
Obviously ALL exercises carry risk when performed incorrectly or with long duration repetition
The core is mainly used as a stabilizer for almost all body movement , planks indeed improve the strength and core endurance , and exactly like with all exercises understanding both ones body and the exercise is vital
The web does NOT tell us not to do planks or that they are intrinsically bad but it does note that some do them wrong and some do them for the wrong purpose, for example to build the six pack muscles .
Training is full of nuance and sadly the media distort complex training protocols into nonsense binary sound bites
Ie do planks planks good
Or
Don't do planks planks bad
The truth is more involved than that
I don't recommend a 5 min plank although I can do them
I recommend sets of up to 2 minutes but with short rest periods with the emphasis on good posture form than excessive saggy duration
Planks compliment a varied intelligent training regime , NOT be the only obsessive training one does xxx
"
Having googled a bit myself, what you say makes sense |
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By (user no longer on site)
over a year ago
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It all depends on your goals. I'll tak it you want to lose fat, train at a high intensity over the space of an hour or more. Your body doesn't start to burn fat until it is in a deficit of glucose. It then breaks down fat to be used as fuel.
The hardest part of training is being consistent. Make a schedule and stick to it. The first 3 to 4 weeks will be difficult but after that you will feel ready to exercise when you have scheduled to. But at the end of your workout you should feel like you're gonna die. You should feel exhausted, like you cannot take another step without falling over. Thats when you know that you have had a great workout. |
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By (user no longer on site)
over a year ago
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"I go for a run then head home after 2 minutes because I always forget something....
I forget that I'm a fat fecker and can't actually run for more than 2 minutes."
I think about going for a run. Then don't. |
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By (user no longer on site)
over a year ago
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I've hated any form of exercise all of my life. It's fair to say I was allergic. Over the last 8 months I've lost 3 stone and started exercising when I hit a plateau at just over 2 stone lost. Hubby bought me zumba for the Wii and I've been addicted ever since. I do that maybe 5 days a week. Some days I also do yoga and I also have a hula hoop and I go swimming once a week. I'm an exercise convert. I thought getting fit was all about going to the gym and running as that all most people I know do and frankly that bores me to tears. Find something you enjoy and you're more likely to do it. Can't offer much more advice than that really. Good luck op |
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By (user no longer on site) OP
over a year ago
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" I've hated any form of exercise all of my life. It's fair to say I was allergic. Over the last 8 months I've lost 3 stone and started exercising when I hit a plateau at just over 2 stone lost. Hubby bought me zumba for the Wii and I've been addicted ever since. I do that maybe 5 days a week. Some days I also do yoga and I also have a hula hoop and I go swimming once a week. I'm an exercise convert. I thought getting fit was all about going to the gym and running as that all most people I know do and frankly that bores me to tears. Find something you enjoy and you're more likely to do it. Can't offer much more advice than that really. Good luck op "
That's an impressive weight loss, well done you!!
I would like to tone up, rather then loose weight, if that's at all possible?? 
Legs and bum are improving from running. Just my belly area could do with a big of love
Mrs x |
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By (user no longer on site) OP
over a year ago
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"Main thing is diet, can exercise all say but of diet aunt right won't see much change "
To be fair, I think I eat ok(ish).
Healthy brekkie everyday, snack every morning is a piece of fruit or two. Lunch is normally meat, jacket potato and salad. Tea varies, but isn't that bad, meat and veg etc... Yes, I have my pitfalls sometimes, crisps and chocolate, but that's not everyday!!!
I am loosing weight and seeing a difference, very very slowly!!! |
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By (user no longer on site)
over a year ago
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"Main thing is diet, can exercise all say but of diet aunt right won't see much change
To be fair, I think I eat ok(ish).
Healthy brekkie everyday, snack every morning is a piece of fruit or two. Lunch is normally meat, jacket potato and salad. Tea varies, but isn't that bad, meat and veg etc... Yes, I have my pitfalls sometimes, crisps and chocolate, but that's not everyday!!!
I am loosing weight and seeing a difference, very very slowly!!!"
When it comes to meal planning you should go by calories and other macros (the table on the back of the pack). This will allow you to work as your body should, but allow you to burn more than you eat. Diet planning is almost (if not harder) as hard as the actual exercising. It take alot of self discipline. |
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By (user no longer on site) OP
over a year ago
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"Main thing is diet, can exercise all say but of diet aunt right won't see much change
To be fair, I think I eat ok(ish).
Healthy brekkie everyday, snack every morning is a piece of fruit or two. Lunch is normally meat, jacket potato and salad. Tea varies, but isn't that bad, meat and veg etc... Yes, I have my pitfalls sometimes, crisps and chocolate, but that's not everyday!!!
I am loosing weight and seeing a difference, very very slowly!!!
When it comes to meal planning you should go by calories and other macros (the table on the back of the pack). This will allow you to work as your body should, but allow you to burn more than you eat. Diet planning is almost (if not harder) as hard as the actual exercising. It take alot of self discipline. "
I understand that a healthy diet is important to loosing weight, but I'm wary of calorie counting.
Went down to a size 6, in my early twenties from being obsessed with the gym and dieting. I wasn't well and looked like a skeleton |
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By (user no longer on site)
over a year ago
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doing a fitness class in your home is really tough, it’s getting motivated that’s the hard work, i always say, find a fitness class local you can join, you get motivated to do the workout, it can be a lot of fun too and you make new friends. |
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By *ocbigMan
over a year ago
Birmingham |
"It all depends on your goals. I'll tak it you want to lose fat, train at a high intensity over the space of an hour or more. Your body doesn't start to burn fat until it is in a deficit of glucose. It then breaks down fat to be used as fuel.
The hardest part of training is being consistent. Make a schedule and stick to it. The first 3 to 4 weeks will be difficult but after that you will feel ready to exercise when you have scheduled to. But at the end of your workout you should feel like you're gonna die. You should feel exhausted, like you cannot take another step without falling over. Thats when you know that you have had a great workout."
You have the physiology wrong, the body always burns glucose (glycogen) regardless of activity & intensity, likewise fat (except at high intensity) it is that the proportions relative to each other changes. Fat burns in the flame of glycogen.
With regard to planks or any other exercise or movement...ask yourself why are you doing it & how will it benefit my goal. Core work I do to supplement running & cycling, this I can do when standing in queues, balance on 1 foot, shift weight, whilst sitting by drawing belly in, push a foot to the floor..I could go on &on &on.. |
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By (user no longer on site)
over a year ago
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I (Mick) got to the stage where I wanted to make changes, work on my core, lose a few lbs and generally look and feel better.
So, I started back at the beginning of September with each week day I do press ups and sit ups.
Week 1, I began with 20 of each
Week 2, 30 of each.
I built that up to 60, every week day.
When Christmas arrived, I had 10 days off work and so decided, with less movement, less walking to and from work, I'd step it up, so....
I stepped up to 120 press ups, sit ups and step ups (not sure the term), I step up onto a solid coffee table.
That was two sets of 60.
Now, first thing in the morning, I do three sets of 50 of those three exercises, resulting in 150 each week day morning.
I haven't missed a week day, not even over Christmas.I
I feel so much better for it |
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By (user no longer on site)
over a year ago
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"Main thing is diet, can exercise all say but of diet aunt right won't see much change
To be fair, I think I eat ok(ish).
Healthy brekkie everyday, snack every morning is a piece of fruit or two. Lunch is normally meat, jacket potato and salad. Tea varies, but isn't that bad, meat and veg etc... Yes, I have my pitfalls sometimes, crisps and chocolate, but that's not everyday!!!
I am loosing weight and seeing a difference, very very slowly!!!
When it comes to meal planning you should go by calories and other macros (the table on the back of the pack). This will allow you to work as your body should, but allow you to burn more than you eat. Diet planning is almost (if not harder) as hard as the actual exercising. It take alot of self discipline.
I understand that a healthy diet is important to loosing weight, but I'm wary of calorie counting.
Went down to a size 6, in my early twenties from being obsessed with the gym and dieting. I wasn't well and looked like a skeleton "
Thats because you dieted wrong. You should still feel full and your body will want more food the fitter you get.
You need to structure your diet so that you still hold muscle but also burn fat. I usually eat around 4000ish calories a day. All high protein and lowish carbs. Look up meal planning on YouTube. |
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By (user no longer on site)
over a year ago
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"It all depends on your goals. I'll tak it you want to lose fat, train at a high intensity over the space of an hour or more. Your body doesn't start to burn fat until it is in a deficit of glucose. It then breaks down fat to be used as fuel.
The hardest part of training is being consistent. Make a schedule and stick to it. The first 3 to 4 weeks will be difficult but after that you will feel ready to exercise when you have scheduled to. But at the end of your workout you should feel like you're gonna die. You should feel exhausted, like you cannot take another step without falling over. Thats when you know that you have had a great workout.
You have the physiology wrong, the body always burns glucose (glycogen) regardless of activity & intensity, likewise fat (except at high intensity) it is that the proportions relative to each other changes. Fat burns in the flame of glycogen.
With regard to planks or any other exercise or movement...ask yourself why are you doing it & how will it benefit my goal. Core work I do to supplement running & cycling, this I can do when standing in queues, balance on 1 foot, shift weight, whilst sitting by drawing belly in, push a foot to the floor..I could go on &on &on.."
A strong core is great for literally every exercise you do. For example, deadlifts and squats. You need to keep your core activated to stop your back from hunching and causing an injury. |
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By (user no longer on site)
over a year ago
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"This is more like it young guy
Normal conversations your growing as a man"
I've been going through some atuff I'd not want to talk about on the forums. It caused me to be a dick. And I apologise. But I'm feeling better and I'm just trying to get back to myself. A nice caring guy. |
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By *ocbigMan
over a year ago
Birmingham |
"It all depends on your goals. I'll tak it you want to lose fat, train at a high intensity over the space of an hour or more. Your body doesn't start to burn fat until it is in a deficit of glucose. It then breaks down fat to be used as fuel.
The hardest part of training is being consistent. Make a schedule and stick to it. The first 3 to 4 weeks will be difficult but after that you will feel ready to exercise when you have scheduled to. But at the end of your workout you should feel like you're gonna die. You should feel exhausted, like you cannot take another step without falling over. Thats when you know that you have had a great workout.
You have the physiology wrong, the body always burns glucose (glycogen) regardless of activity & intensity, likewise fat (except at high intensity) it is that the proportions relative to each other changes. Fat burns in the flame of glycogen.
With regard to planks or any other exercise or movement...ask yourself why are you doing it & how will it benefit my goal. Core work I do to supplement running & cycling, this I can do when standing in queues, balance on 1 foot, shift weight, whilst sitting by drawing belly in, push a foot to the floor..I could go on &on &on..
A strong core is great for literally every exercise you do. For example, deadlifts and squats. You need to keep your core activated to stop your back from hunching and causing an injury. "
Good technique , posture & movement sequencing are as if not more important than a strong 'core' what ever that means... Squats, dead lifts etc will develop movement patterns which correctly sequence & build strength in that plane/planes, planks merely get you good at planks.. Specificity . |
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By (user no longer on site) OP
over a year ago
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OK, sorry to keep asking questions. But, I'm guessing the muscles which have been used yesterday for the first time in ages are causing me slight pain today. Belly and arms.
I'm hoping this is down to muscles getting stronger????
Should I continue exercising tomorrow or have another day of rest?
Went for my normal run this morning, so haven't had a complete day of non exercise
Mrs x |
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By (user no longer on site)
over a year ago
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"This is more like it young guy
Normal conversations your growing as a man
I've been going through some atuff I'd not want to talk about on the forums. It caused me to be a dick. And I apologise. But I'm feeling better and I'm just trying to get back to myself. A nice caring guy. "
Good lad |
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By *ocbigMan
over a year ago
Birmingham |
"OK, sorry to keep asking questions. But, I'm guessing the muscles which have been used yesterday for the first time in ages are causing me slight pain today. Belly and arms.
I'm hoping this is down to muscles getting stronger????
Should I continue exercising tomorrow or have another day of rest?
Went for my normal run this morning, so haven't had a complete day of non exercise
Mrs x"
Muscle soreness is generally as you say muscles working beyond normal capacity which promotes a strengthening in response . Rest days are when adaptations occur, so if you rested the belly & arms today they should be ok to go again tomorrow. But if still sore, work different muscles . |
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By (user no longer on site)
over a year ago
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"OK, sorry to keep asking questions. But, I'm guessing the muscles which have been used yesterday for the first time in ages are causing me slight pain today. Belly and arms.
I'm hoping this is down to muscles getting stronger????
Should I continue exercising tomorrow or have another day of rest?
Went for my normal run this morning, so haven't had a complete day of non exercise
Mrs x"
Take it at a slower pace. Active recovery is better than sitting about. A working muscle recovers better due to them not having a chance to stay tense. It also gets blood pumping around them.
This pain comes from mirco tears in the muscle tissue for growth. So yes you are getting stronger. A good tactic is to get a cold bath (no hot water at all) after your run. This allows all of the lactic acid in the muscles to leave the muscles faster. |
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By *ocbigMan
over a year ago
Birmingham |
"OK, sorry to keep asking questions. But, I'm guessing the muscles which have been used yesterday for the first time in ages are causing me slight pain today. Belly and arms.
I'm hoping this is down to muscles getting stronger????
Should I continue exercising tomorrow or have another day of rest?
Went for my normal run this morning, so haven't had a complete day of non exercise
Mrs x
Take it at a slower pace. Active recovery is better than sitting about. A working muscle recovers better due to them not having a chance to stay tense. It also gets blood pumping around them.
This pain comes from mirco tears in the muscle tissue for growth. So yes you are getting stronger. A good tactic is to get a cold bath (no hot water at all) after your run. This allows all of the lactic acid in the muscles to leave the muscles faster. "
Not lactic acid in the muscles, you were correct about micro tears causing pain/DOMS. Lactic does not exist in muscles..old science repeated by TV pundits over & over...drives me mad! |
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