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wizard1963uk
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2006/07/15 20:13:05 (permalink)
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where to begin

hi
im 43 year old male im 6ft tall and 17st.11pounds now i want to get myself fit and my muscles built up and i havent got a clue where to begin so any tips or info would be grate
thankyou all in advance
terry
#1

19 Replies Related Threads

    Morba
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    RE: where to begin 2006/07/15 20:16:13 (permalink)
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    Hi and welcome terry :D

    youve made the biggest change already, which is in your mind, so the rest will come easily for you ;]

    theres 3 parts to getting fit / bigger / lighter / heavier etc etc

    diet
    exercise (weights and or cardio)
    rest.

    An excellent place to start is some of the stickys at the top of this forum, take a look, have a read and see how you feel it fits in with you, then feel free to post any questions about anything specific that you want to know :D

    welcome again,
    mark :]

    :o
    #2
    wizard1963uk
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    RE: where to begin 2006/07/15 20:21:00 (permalink)
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    thankyou for your quick reply
    i will take a look at them my main concern was what sort of training programme to follow like lifting the weights i have started to go swimming aswell so really i just need a plan to get me on the right track

    thankyou
    terry
    #3
    Veins
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    RE: where to begin 2006/07/15 21:10:53 (permalink)
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    Weight loss is simple, burn more calories then you consume. If you can fully understand that then you are on your way to losing weight. There are 6 simple steps. Here they are:

    1) Count how many calories you eat in a normal day. That's right, wake up, and eat like you would normally eat and count the calories in everything you eat and everything you drink and keep track of it on a piece of paper or on the computer some where. You might be thinking to yourself, "yeah right, I'm not gonna sit around counting calories all day." Well, if you're thinking that, then you're obviously not dedicated enough to losing weight. If this is the case, then feel free to go waste your money on the newest useless weight loss pill. But, if you are dedicated enough to take 10 minutes out of your day and count the calories, then keep on reading.

    2) At the end of that day, add up the number of calories you ate/drank. Be as exact as possible. Once you add it all up, you now have the total number of calories you consume daily. Also, weigh yourself.

    3) Starting the day after you counted calories, eat 500 calories LESS then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would eat 1500 calories a day. Understand? All you have to do is subtract 500 from the total number of calories you consume in a normal day, and eat this new number of calories every day for the next 7 days.

    4) Instead of eating 3 big meals a day (breakfast, lunch and dinner), or eating all day all the time, spread those calories out over 5 smaller meals. Eat one meal every 2 and a half to 3 hours. Doing this will speed up your metabolism.

    5) Cardio. Cardio is an important part of weight loss. If you're serious about losing weight, but don't want to do the cardio workouts, then you are requiring your diet to do all of the work. Jog, walk, swim, jump rope, ride a bike, take an aerobics class, whatever... cardio + proper diet = better than just doing one of the two. All it takes is 30 minutes a day, 3 - 5 days a week. I say 3-5 days a week because I don't know if you have 5 pounds to lose, or if you have 50 pounds to lose. So, depending on how much your looking to lose, figure it out. 3 times a week is good starting point though.

    6) At the end of that week, weigh yourself. You'll notice a difference just after one week! Now, don't expect to see a 20 pound difference. Losing anymore then 1 or 2 pounds a week is unhealthly. So look for a 1 or 2 pound weight loss at the end of the week. Don't sound like much? You can lose 5-8 pounds a month! That's around 75lbs a year! So if you have A LOT of weight to lose, you can lose it. If have just a few pounds to lose, you can lose it.




    Important weight loss tips for losing weight effectively! (extremely important!)

    - THE BAD FAT MUST GO! Stay away from "bad" fat! Get rid of all the chips and candy. No more fast food, nothing fried. No more cookies, no more cake, no more of these saturated fats. There is no question about it and there is no way around it, get rid of these types of foods. Don't get me wrong, you should NOT be eating 0 grams of fat every day, but the only places you should be getting your daily fat intake from are lean meats (not the fried fast food kind), chicken (again, not fried!), etc. as well as the foods that contain the "healthy" types of fat, which can be found in just about every type of fish (tuna fish, salmon, etc.), nuts, olive oil and flaxseed oil.

    - LOWER THE BAD CARBS! Most people think that it is fat that makes people fat and that just by eating less fat, they are on their way to weight loss! WRONG! Certain carbs can be just as bad as fat when it comes to losing weight. Limit foods high in bad carbs. These carbs will eventually turn into fat. Foods like sugar, white bread, rice, pasta, potatoes, etc. are high in simple (bad) carbs. Sure, your body needs carbs, which is why foods like these are ok to eat, but don't go overboard. Stick to high protein/good carb/low fat foods like tuna fish (and other seafood), chicken breast, turkey, whole grains, fruits and vegetables etc.

    - WATER! Drink water! Get rid of the soda, get rid of the beer, and get rid of the sports drinks. Drink around a half gallon of a day, more if you can. Spread it out throughout the day, just like your 5 meals. Yes that's a lot of water, but it's that water that will give you energy and speed your weight loss.

    - STRENGTH TRAINING! YES! Weightlifting isn't just great for muscles, it's great for losing weight. Muscles burn calories.

    - Weigh yourself at the end of every week. If you ever have more then 2 weeks go by without losing 1 pound, it's time to change something. Eat 250 less calories then you've been eating. And keep everything else the same. Each time you see weight loss stop for more then 2 weeks, decrease calorie intake by 250 until you get down to where you want to be. Remember, NEVER starve yourself!

    - Sleep! YES! Sleep! The easiest, yet most over looked step. Get at least 8 hours of sleep a night. Trust me, you're gonna need it! =]

    There you have it. You now know everything you need to know about losing weight. You didn't have to buy any weight loss pills or books on losing weight, instead, you should use the money you just saved and go buy some good food or a gym membership.

    Now, I never once said this would be easy. If it was easy, you would have done it already. Losing weight isn't something you can just do "on the side." You also can NOT lose weight fast. You are going to have to dedicate your mind and body and your time to doing it! So, you now have the information you need, all you have to do now is use it.

    #4
    wizard1963uk
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    RE: where to begin 2006/07/15 21:45:26 (permalink)
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    thankyou for your info ,i have been told that muscle weighs more than fat ? is this true if it is then as the muscle tones up would i weigh heavier and one more question could i build the muscle up without losing the weight as i seem to hear a lot of people saying they need to bulk up. so im a bit confused
    cheers
    #5
    MT2006
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    RE: where to begin 2006/07/15 21:46:09 (permalink)
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    19haris85- I agree with most of your points but some get abit too anal imo. You don’t need to count your calories, and just because you don’t doesn’t mean your not dedicated. I never count my cals but instead make sure each of my meals are very balanced. If I gain unwanted fat I will cut down on meal size or up the cardio, if I am not gaining like I wish I will up the meal size by a small amount and keep monitoring and adjusting accordingly. So my advice would be try to eat well balanced meals consisting of low GI carbs, good source of protein, salad/fruit for micronutrients and also try to include sources of EFA’s (healthy fats) such as nuts and oils such as flax. Eat smaller meals more throughout the day like 19haris85 says.
    As for fat there is a nutrition requirement for it. Try to limit your saturated intake but to totally avoid it is unrealistic. Also there probably is next to no fat in candy, but instead simple carbs (sugar) which cause an insulin peak, which we store as fat if the energy is not used. Hence why sweets can make you fat. Try to eat low GI carbs, however to totally avoid higher GI foods is stupid imo, they still have their place in a diet, just limit them more then you usually do.
    Agree with the rest of the points above, diets are not my strongest points however so if anyone else knows more or if I’v got anything wrong….
    #6
    hathela
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    RE: where to begin 2006/07/17 06:05:33 (permalink)
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    ORIGINAL: 19haris85

    Weight loss is simple, burn more calories then you consume. If you can fully understand that then you are on your way to losing weight. There are 6 simple steps. Here they are:

    1) Count how many calories you eat in a normal day. That's right, wake up, and eat like you would normally eat and count the calories in everything you eat and everything you drink and keep track of it on a piece of paper or on the computer some where. You might be thinking to yourself, "yeah right, I'm not gonna sit around counting calories all day." Well, if you're thinking that, then you're obviously not dedicated enough to losing weight. If this is the case, then feel free to go waste your money on the newest useless weight loss pill. But, if you are dedicated enough to take 10 minutes out of your day and count the calories, then keep on reading.

    2) At the end of that day, add up the number of calories you ate/drank. Be as exact as possible. Once you add it all up, you now have the total number of calories you consume daily. Also, weigh yourself.

    3) Starting the day after you counted calories, eat 500 calories LESS then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would eat 1500 calories a day. Understand? All you have to do is subtract 500 from the total number of calories you consume in a normal day, and eat this new number of calories every day for the next 7 days.

    4) Instead of eating 3 big meals a day (breakfast, lunch and dinner), or eating all day all the time, spread those calories out over 5 smaller meals. Eat one meal every 2 and a half to 3 hours. Doing this will speed up your metabolism.

    5) Cardio. Cardio is an important part of weight loss. If you're serious about losing weight, but don't want to do the cardio workouts, then you are requiring your diet to do all of the work. Jog, walk, swim, jump rope, ride a bike, take an aerobics class, whatever... cardio + proper diet = better than just doing one of the two. All it takes is 30 minutes a day, 3 - 5 days a week. I say 3-5 days a week because I don't know if you have 5 pounds to lose, or if you have 50 pounds to lose. So, depending on how much your looking to lose, figure it out. 3 times a week is good starting point though.

    6) At the end of that week, weigh yourself. You'll notice a difference just after one week! Now, don't expect to see a 20 pound difference. Losing anymore then 1 or 2 pounds a week is unhealthly. So look for a 1 or 2 pound weight loss at the end of the week. Don't sound like much? You can lose 5-8 pounds a month! That's around 75lbs a year! So if you have A LOT of weight to lose, you can lose it. If have just a few pounds to lose, you can lose it.




    Important weight loss tips for losing weight effectively! (extremely important!)

    - THE BAD FAT MUST GO! Stay away from "bad" fat! Get rid of all the chips and candy. No more fast food, nothing fried. No more cookies, no more cake, no more of these saturated fats. There is no question about it and there is no way around it, get rid of these types of foods. Don't get me wrong, you should NOT be eating 0 grams of fat every day, but the only places you should be getting your daily fat intake from are lean meats (not the fried fast food kind), chicken (again, not fried!), etc. as well as the foods that contain the "healthy" types of fat, which can be found in just about every type of fish (tuna fish, salmon, etc.), nuts, olive oil and flaxseed oil.

    - LOWER THE BAD CARBS! Most people think that it is fat that makes people fat and that just by eating less fat, they are on their way to weight loss! WRONG! Certain carbs can be just as bad as fat when it comes to losing weight. Limit foods high in bad carbs. These carbs will eventually turn into fat. Foods like sugar, white bread, rice, pasta, potatoes, etc. are high in simple (bad) carbs. Sure, your body needs carbs, which is why foods like these are ok to eat, but don't go overboard. Stick to high protein/good carb/low fat foods like tuna fish (and other seafood), chicken breast, turkey, whole grains, fruits and vegetables etc.

    - WATER! Drink water! Get rid of the soda, get rid of the beer, and get rid of the sports drinks. Drink around a half gallon of a day, more if you can. Spread it out throughout the day, just like your 5 meals. Yes that's a lot of water, but it's that water that will give you energy and speed your weight loss.

    - STRENGTH TRAINING! YES! Weightlifting isn't just great for muscles, it's great for losing weight. Muscles burn calories.

    - Weigh yourself at the end of every week. If you ever have more then 2 weeks go by without losing 1 pound, it's time to change something. Eat 250 less calories then you've been eating. And keep everything else the same. Each time you see weight loss stop for more then 2 weeks, decrease calorie intake by 250 until you get down to where you want to be. Remember, NEVER starve yourself!

    - Sleep! YES! Sleep! The easiest, yet most over looked step. Get at least 8 hours of sleep a night. Trust me, you're gonna need it! =]

    There you have it. You now know everything you need to know about losing weight. You didn't have to buy any weight loss pills or books on losing weight, instead, you should use the money you just saved and go buy some good food or a gym membership.

    Now, I never once said this would be easy. If it was easy, you would have done it already. Losing weight isn't something you can just do "on the side." You also can NOT lose weight fast. You are going to have to dedicate your mind and body and your time to doing it! So, you now have the information you need, all you have to do now is use it.





    Perfect advice !!!!
    #7
    MonkFinger
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    RE: where to begin 2006/07/17 14:06:25 (permalink)
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    wizard1963uk - I wouldn't worry about bulking yet - at 17st I would say you have a few stone to lose before that's necessary. You'll get much more appreciable results with a decent slow loss of weight over the course of six months (or so).

    Swimming is excellent cardio. Combine that with two or three weight sessions a week, if you can do three swim sessions on different days to the weights (mon swim, tues weights, wed swim, thur weights, fri swim, sat weights) you'll be off to a flying start - and about a light year ahead of most people who try to lose weight.

    Excellent points by 19haris85.


    I would add:

  • It doesn't make a lot of odds what sort of weight routine you use.
  • Don't try and completely change your life in one go - make small changes every couple of weeks, get used to the slightly new routine, and then make another small change. For instance you might want to start by cutting out chocolate & crisps, then in a couple of weeks add a session of weight training, a couple of weeks after that change your meal timing, etc. The small changes are the sustainable ones
  • Record everything you can think of - I know it might seem a bit anal to write down what you did after every session in the pool but having a look at your improvements in speed, time, and weight, is very motivating

    Have a read of the 'building you house' article, quite long but all excellent info http://www.muscletalk.co.uk/Building_your_House_%2D_New_to_the_gym%3F/m_1101455/tm.htm



    ORIGINAL: Cheshire Cat
    I never count my cals but instead make sure each of my meals are very balanced. If I gain unwanted fat I will cut down on meal size or up the cardio, if I am not gaining like I wish I will up the meal size by a small amount and keep monitoring and adjusting accordingly.


    That's not so very different from a calorie counting exercise..?

  • #8
    _GM_
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    RE: where to begin 2006/07/17 14:21:35 (permalink)
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    i say read toxic toffe thread builiding your house. one other thing that diet is far more important than your train regeme
    #9
    wizard1963uk
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    RE: where to begin 2006/07/17 16:39:32 (permalink)
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    thankyou to everyone for all the good info as i say im a complete beginner. so should i start having 5 meals a day and if so what sort of portion sizes and if i lose a couple of stone will the weight be put back on as muscle
    thanks guys
    #10
    MonkFinger
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    RE: where to begin 2006/07/17 22:23:04 (permalink)
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    ORIGINAL: wizard1963uk
    should i start having 5 meals a day


    Yes, definitely.


    ORIGINAL: wizard1963uk
    and if so what sort of portion sizes


    The million dollar question...

    If you're going to calorie count, then start at 5 meals of around 500 calories each. If that maintains your weight, make them 450 calories each. If that doesn't start losing weight, then make them 400 each...

    The key is to do this thing slowly - give each amount of calories a good couple of weeks to assess whether it is the right amount. A "good" couple of weeks would definitely not include larging it up on the beers or several visits to an all you can eat buffet at pizza hut!

    My personaly opinion is that if you don't calorie count - at least to begin with - you will hamstring your efforts. What calorie counting does is to teach you what a sensible portion size looks like - and this may be very different to what you expect.

    ORIGINAL: wizard1963uk
    and if i lose a couple of stone will the weight be put back on as muscle


    After you lose a couple of stone, you'll probably want to think of bulking back up again - and yes some (read: most, providing you get it right) of the weight will go on as muscle.

    This weight training game is a neverending cycle of cutting (fat reduction), and bulking (adding muscle) - unfortunately the process and the human body are not quite perfect and every time you lose fat you will lose a little muscle, and every time you add muscle you will add a little fat. The aim of course to add as little fat each time whilst maximising muscle gain, and vice versa - to lose as little muscle whilst maximising fat loss.

    Hope that helps
    #11
    wizard1963uk
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    RE: where to begin 2006/07/17 23:00:04 (permalink)
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    hi
    and thank you that is a big help as is all the info on here i will work with what i have been advised and see how i go the only other thing i need to know is if im going to the gym mon-weds- friday and swimming tues-thurs what drink would i need .just water or a protein drink like whey and how often
    thankyou for taking the time
    #12
    MonkFinger
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    RE: where to begin 2006/07/17 23:28:14 (permalink)
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    Water while you're training.

    Whey protein can be useful after weight training - but is by no means essential. It is, after all, just a way of getting extra protein in. If you're dieting down and losing weight, you don't have much need for 'extra' protein! It's primary purpose (as I see it) is to help with bulking - that said, protein from solid foods is almost always better.

    By the way, if you can stick with the five day schedule, you'll do just fine
    #13
    wizard1963uk
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    RE: where to begin 2006/07/17 23:37:41 (permalink)
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    thanks ive not always been this big i was 11 1/2 stone 6 years ago then i gave up smoking then hey presto 17 stone 11 pounds but i will stick to the 5 days
    so just need to work out what my meals are going to be is there and hard and fast rules i should stick to .
    would 40%carbs-40%protien-20% good fats per meal be ok ?
    thanks
    #14
    MonkFinger
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    RE: where to begin 2006/07/17 23:50:01 (permalink)
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    not too many hard and fast rules... kudos for giving up the demon weed

    "many ways to skin a cat"

    40/40/20 will do just fine. But, other ratios of nutrients would work well, too! For instance, you would probably find that 30/50/20 gives you equally good results and as a bonus costs less (carbs are cheap).

    I'd say there are three important things to consider about your diet:
    amount of calories
    many small meals
    nutrient balance


    Principally, by nutrient balance, this means getting enough protein to retain and/or build muscle, and enough carbs to fuel your activities - the rest can be made up of whatever you want. Its best to eat a nice variety of foods for the minerals and vitamins you get from different foods.


    I'd recommend reading a couple of nutrition books if you want to know much more, I'm no dietician I just have some working knowledge - enough to get myself by. Post up further diet questions in the diet section - you'll get a better response there - post up a sample of what you want to eat on a daily basis and the diet gurus will most likely make some helpful suggestions.
    #15
    hathela
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    RE: where to begin 2006/07/18 02:48:14 (permalink)
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    how about adding some whey protein and creatine too ???
    #16
    MonkFinger
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    RE: where to begin 2006/07/18 19:27:34 (permalink)
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    ORIGINAL: hathela

    how about adding some whey protein and creatine too ???


    Learn to walk before you run.


    Supplements are just that - supplements. You have to get the 99% right first and that means nailing the diet, workouts, and rest.
    #17
    hathela
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    RE: where to begin 2006/07/18 20:06:42 (permalink)
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    ORIGINAL: MonkFinger

    ORIGINAL: hathela

    how about adding some whey protein and creatine too ???


    Learn to walk before you run.


    Supplements are just that - supplements. You have to get the 99% right first and that means nailing the diet, workouts, and rest.



    i agree with you bro, but isnt it somewhat necessary to add these to boost optimum results ?
    #18
    MonkFinger
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    RE: where to begin 2006/07/18 20:09:25 (permalink)
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    ORIGINAL: hathela


    ORIGINAL: MonkFinger

    ORIGINAL: hathela

    how about adding some whey protein and creatine too ???


    Learn to walk before you run.


    Supplements are just that - supplements. You have to get the 99% right first and that means nailing the diet, workouts, and rest.



    i agree with you bro, but isnt it somewhat necessary to add these to boost optimum results ?


    Sry just read my post back hope it didn't come over too harsh.

    I think creatine is useful to a lot of people - but mainly for bulking; whey protein is more useful for cramming down extra calories - another bulking tool. I just believe solid foods are far better for cutting - you feel fuller and are less tempted to snack or overeat.
    #19
    hathela
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    RE: where to begin 2006/07/18 20:10:34 (permalink)
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    thats obviously true..

    i truely agree
    #20
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