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pfm Health Club

If you are shielding then getting out early or late will help you avoid the crowds. I bet it's not busy at 7am, and that's not an ungodly hour when the sun has been up for 2 hours already.
 
I get what you say but I'm flying solo running the company from home, my busiest period is 6am-10am - just me at present, rest are furloughed/on leave/compassionate

Even then the dog walkers are bimbling around from 7am
 
maxflinn said:
Just thought I'd pop in to share some info that may be beneficial to others.

At Xmas I weighed 177KG. Scary I know, but that's what a sedentary lifestyle and food addiction can do! So I had one of those rare and beautiful moments of clarity, and woke up to what I had done to myself, to how I was letting myself down, and knew I'd had enough of it, that I had to change, and for good.

On January 2nd I began my mission by cutting out most carbs, just getting enough from vegetables like broccoli and cauliflower which I'd eat with a steak or salmon for dinner. Though sometimes I'd have baked beans. Breakfast was scrambled eggs, or a few sausages if I was working. Maybe some chicken for lunch. I lost around 10kg in January just by doing this.

At the start of February I began walking. I couldn't do it for very long, averaging a few kilometres each time, three times a day if not working, and twice if I was, before work and after. I think I lost about 7kg more. I'd do the odd treadmill walk in the gym if the weather was poor.

By March I was able to do around 3-4 km per walk, two to three per day, every day, and got down to around 155kg, eating similarly.

In April I tried Keto for a week and lost 5kg more, but felt kind of low. I think the severity of carb restriction caused this, so despite the results I stopped Keto. Instead I began intermittent fasting with roughly a 16 hour fast and 8 hour 'feeding' window. Basically I'd eat a breakfast at around 9am consisting of scrambled eggs or a few sausages, and steak/salmon/chicken with veg at 5-6pm. I was getting a bit fitter and regularly doing 5km per walk. I was hungry at first between meals and in the evenings, but soon acclimatised, and my determination was very strong, so I didn't find it too difficult.

This is when the weight really started shifting! The science behind it is that around 10 hours or so after eating your body begins to run out of the glycogen it created from the food you last ate, and instead burns fat for energy. So when sleeping you're often burning fat, and when doing exercise in the morning, before breaking the fast you burn fat. So I stuck to this bar cutting out the sausages. I now only eat non-processed food.

In May I was walking 6-7km each time, and getting faster. By June I was often doing 7-8km each time, and at the start of this month I joined a gym where I'm doing resistance training with a personal trainer. I'm still walking and now swimming too. My weight is now 112kg, I've got as much energy as I had 20 years ago, and more determination than ever. My goal is around 100kg though it'll probably take a few months to get there as I'm building muscle while losing fat.

So having tried several different things I've found that along with exercise intermittent fasting is by far the best way to get in shape, while keeping carb intake relatively low, and eating whole, fresh non-processed food.

I've lost 65kg now, or 10.2 stone, in just over six months, and people I don't even know are stopping to congratulate me, having seen me walking over the last five months.

I'll never be unfit again!

I hope this info is beneficial to some.
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Bloody fantastic Max.
 
Amber Audio said:
Thanks for posting Max, that's a fantastic change you've made and I'm sure it will inspire others, as well as myself. When you get and stay overweight, it's really easy to give up the diet as futile or not even try, when I've dieted in the past I ended up yo-yo ing, after each diet soon enough I'd be even heavier.

I got through a big health scare a wee while back and then got complacent again and piled weight back on, I aim to get back to my March 2018 weight by the end of this month, I'm just over 1Kg away, would already have been there but I had a lapse, difference this time I guess is lockdown/shielding, can't go out for fast food/meals and more determination so I'm back on the 5-2 and daily treadmill session this week. Like you the target is breaking the 100Kg barrier and to move my BMI down a level.

I'm shielding but it's relaxing up here so we did try walking out and about but the place is mobbed so I'll be sticking to the treadmill for now, expect the novelty will wear off soon enough, problem living in a nice country spot.

ATB

Gus
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1kg? Blimey, that's within range I reckon, my weight can vary by 1-2kg over the space of a couple of days, I don't think I could keep it within a 1kg window if my life depended on it!!
 
Not keeping within a range, it's the target for weigh in day end July, it's the first goal, decided no point congratulating myself for dropping a couple of Kilos so the first goal means a 14Kg drop. I fluctuate 1-2Kg as well but this is for the scales to show I've reached Goal 1. I think that made sense
 
matt j said:
1kg? Blimey, that's within range I reckon, my weight can vary by 1-2kg over the space of a couple of days, I don't think I could keep it within a 1kg window if my life depended on it!!
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Same here regarding weight difference of the 2 or 3 lbs, been like that for as long as I can remember. Nevertheless still lost 2 stone plus, weight still fluctuating but holding.
 
[2020-01-26] 141.1kg
...
[2020-02-29] 138.3kg
[2020-03-07] 136.5kg 2000m in 9:50
[2020-03-14] 135.2kg 2000m in 9:45.6
[2020-03-21] 133.7kg
[2020-03-28] 133.1kg 3000m in 14:24.0
[2020-04-04] 132.0kg 2000m in 9:36.0
[2020-04-11] 130.9kg
[2020-04-18] 130.7kg
[2020-04-25] 129.7kg
[2020-05-02] 129.0kg
[2020-05-09] 128.1kg
[2020-05-16] 127.6kg
[2020-05-23] 127.1kg
[2020-05-30] 126.5kg
[2020-06-06] 125.9kg
[2020-06-13] 125.3kg (Corrected)
[2020-06-20] 125.2kg
[2020-06-27] 124.9kg
[2020-07-04] 125.2kg
...
[2020-07-18] 125.9kg

Halted an upward trend is all I can claim for this week! We go on.
 
Just an idea, but have you tried eating nothing for 24 hours? Just water? I do it once a year and find that it makes me realise that I can function perfectly well without food for 24 hours and it seems as if it also shrinks, or contracts, my stomach a bit so I am satisfied with less food afterwards. I've also noticed that as soon as I start eating, lightly, afterwards I feel stronger than before. It also seems to have a general purifying effect.
 
PaulMB said:
Just an idea, but have you tried eating nothing for 24 hours? Just water? I do it once a year and find that it makes me realise that I can function perfectly well without food for 24 hours and it seems as if it also shrinks, or contracts, my stomach a bit so I am satisfied with less food afterwards. I've also noticed that as soon as I start eating, lightly, afterwards I feel stronger than before. It also seems to have a general purifying effect.
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Might be something to try in a few weeks...
 
Whaleblue said:
I assume you mean why the upward trend, not why have I halted it?

Stress. Lots of it.
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Thanks, it was a genuine question to help unpick what you might be doing wrong / what’s changed / where next, etc. You know you’ll get nothing but support on here.

I saw my mate Ronnie last week, he’s ex-fitness instructor in the Navy, fit as a fiddle, but very laid back about it all. He’s a great believer in building an enjoyable balanced lifestyle and the rest will follow. Anyway, I was telling him how I lost weight by rowing, walking, cycling etc. He seemed to suggest I was doing too much, he said I need to look at conditioning. Consequently, I’ve been doing planks (technically plank until Tuesday!), blimey they’re effective! So I’m going to try a few variations, and pick the weights back up for the first time in a month. I’m still walking, but not rowing so much. It feels good to do something different.

I'll end there, I feel like I’m waffling. o_O
 
deanf said:
Thanks, it was a genuine question to help unpick what you might be doing wrong / what’s changed / where next, etc. You know you’ll get nothing but support on here.

I saw my mate Ronnie last week, he’s ex-fitness instructor in the Navy, fit as a fiddle, but very laid back about it all. He’s a great believer in building an enjoyable balanced lifestyle and the rest will follow. Anyway, I was telling him how I lost weight by rowing, walking, cycling etc. He seemed to suggest I was doing too much, he said I need to look at conditioning. Consequently, I’ve been doing planks (technically plank until Tuesday!), blimey they’re effective! So I’m going to try a few variations, and pick the weights back up for the first time in a month. I’m still walking, but not rowing so much. It feels good to do something different.

I'll end there, I feel like I’m waffling. o_O
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No worries at all, my reply was tongue in cheek!

Yes, the support here is excellent, and I’m definitely in no way whatsoever giving up. It really has been a stressful time recently, but that will ease in a few weeks when the annex is done. It’ll just be work stress then!
 
[2020-01-26] 141.1kg
...
[2020-02-29] 138.3kg
[2020-03-07] 136.5kg 2000m in 9:50
[2020-03-14] 135.2kg 2000m in 9:45.6
[2020-03-21] 133.7kg
[2020-03-28] 133.1kg 3000m in 14:24.0
[2020-04-04] 132.0kg 2000m in 9:36.0
[2020-04-11] 130.9kg
[2020-04-18] 130.7kg
[2020-04-25] 129.7kg
[2020-05-02] 129.0kg
[2020-05-09] 128.1kg
[2020-05-16] 127.6kg
[2020-05-23] 127.1kg
[2020-05-30] 126.5kg
[2020-06-06] 125.9kg
[2020-06-13] 125.3kg (Corrected)
[2020-06-20] 125.2kg
[2020-06-27] 124.9kg
[2020-07-04] 125.2kg
...
[2020-07-18] 125.9kg
[2020-07-25] 125.1kg

Hoping to actually get below my low of a month ago soon.
 
91.6 kg today, doesn't seem much less than last time but I'm finally below 14st 7lbs so another milestone reached.

14st 4lbs is the next target (200 lbs in American money).

I find that having small, reachable targets helps, rather than saying I need to lose 22kg (which would be my starting weight to my ultimate target).

Just under 1st or 6kg to go to get my BMI below 25 so I'm most of the way there.

Exercise has tailed off a little, too hot and I had a slight hamstring pull last week. Not sure how because I don't move fast at all these days*, I think it may have been when I cramped up one night. Anyway, application of a bag of frozen peas and some rest followed by a gentle walk seem to have eased it only for my new trainers to cause some blisters on my heels.

*copyright Howard Devoto
 
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