Missing one of these, and I have to thank the (long discontinued Madrid) lockdown in a way for lighting a fire under my arse.
I was doing a bit of training before this time last year rolled around, but sporadic, being delighted with 5k etc with the marathon on the long finger, but I managed to put on 12 kgs in 5 months, turned into a pile of stinking flab, and when I got back out at the arse end of August, I almost puked after 'running' 1.5k. I was developing titíns, desperate altogether.
Doing 4 runs a week now, two short, one moderate and a long one on Sunday, two days in the gym doing the elliptical and 45 minutes of weights. Down to 87 kg from over 100 (I'm 1'91, about 6'3 in old money)with no real change in diet, just cutting out the taytos and shite. Do the odd guided work-out if I'm not bothered with the gym. I'll attempt the marathon in 13 weeks, I might even win the fuckin' thing.
90% running on hard surfaces was fucking my calves up (I'm just turned 38 there so I was creaky anyway) but those compression socks and a decent pair of runners have taken the edge off.
I have no real clue with weights, but sure slam a few different machines each time you go and it can't do you any harm, wha?
Anyone else getting the arse in gear?
Fair dues, it's tough enough to both start and keep at a bit of excercise properly.
Fell way back on it meself on and off in the last few years, think I'm at 110kg now, need down about fuckin 20kg to be safe in myself. A few less takeaways and away from the auld sweets would sort that out. I do 2-3 long walks a week at the minute, weary enough at the repeat circuits - I live in the middle of Limerick City basically, and have a grand 8km loop made out of the bridges, river, canal etc, but have it walked to death. When the lockdown was lifted I was doing a hike a week too, which was great excercise, can't wait to get back at that. Places like Moylussa, Cratloe, Keepers hill, Portroe, absolutely spoiled in this country for good trails. Actually would recommend to anyone interested in it to use both Strava and AllTrails combined to pick routes, I would nosey on them both to find interesting spots and nearby trails, mark them on Maps, and plot different ones for most weeks.
I have a bike here and might get back on that soon too, there's good trails all out by the river and I love a cycle but the saddle is like a fuckin axe on the yoke and cuts the hole off me after more than 15 minutes on it.
Was doing a lot more running during the initial lockdown but I'm slowly getting back up to speed with the longer evenings. Diet has gone out the window altogether though so Ive plateaued on the weight front!
Currently hittting 20km a week running with a cycle on Sunday and then weights at home during the week. Will up this to 30k a week from April and will retire the weights until Winter.
Lots of young GAA heads driving like fucking lunatics and blind corners around where I am, so road running is hairy enough at times.
Ah 20-30 kms a week over a couple of months will result in at least some weight loss as long as you're not absolutely riding the scoops or eating shite constantly.
There is very little that makes you feel as good about yourself as a solid 8-10k or more run. My legs are fucked from doing 10 minutes solid of front lunges yesterday, and I never do leg stuff in the gym so I'm worried I'll be a bit of a cripple next week.
I have the gym 2 minutes from my apartment so I drop in for a bit of weights, if it was further away I'd be less inclined. The fanny quality in this part of the world is so high that a bit of ogling inside in there is always welcome :)
Have a walking club with a few friends. Nothing official or anything but it's good fun in these times and great for the head. It's a good workout too as it's quite hilly around here.
I've just checked my app for the distance I've walked this month. It's 263km, an average of 9km for every single day this month.
I could actually add another 60km on to the total as I don't have my phone on my person at work when I'm milling about. Great stuff.....
I do a 10k run every 2 days and do body weight exercises from an app I found on Google play store for the days in between. I started Intermittent fasting 16/8 as well which is simple enough as I don't eat much brekkie and I've so much more clarity in the mornings since I started it. Dunno if I'll loose much weight but food tastes so much better after a 16 hour fast.
I've been trying to kickflip a skateboard for about 20 years. Still can't do it, but fucking hell, a good solid 30 mins of jumping fairly makes your body sweat.
Did my first cross country half marathon a few weeks ago, I started to feel like I was losing my marbles afterwards, like I'd taken half a yoke or something. Running for two hours is suffering, plain and simple, but the brain gives you a serious dose of the feel-goods afterwards.
8 weeks ago I went for a piss in the morning after quite a few beers the night before and my newly formed beer belly shamed me into action. Good ould lockdown beer belly. So last 8 week's are dumbbell workouts at home. 4 days a week. First day arms, second shoulders, third chest and back and fourth abs and legs.
Beer belly 90% gone, muscle tone improving every week and lots more energy. Thankfully I'm now at the stage where I want to do it every week. Gonna buy a bench now. Cause I hate gyms.
Nice one! Fair play to ya.
Keeping fit or exercising at home (i.e. just not in a gym) is kind of my buzz too when I do choose to do it, which isn't enough.
With that being said, any YouTube videos or links to decent exercises that you found helpful? I have a set of dumbbells and a bar at home, so with a small bit of guidance on technique or workout plans I'd be keen doing the same as yourself.
Fair play man. I'm with Nazgul, I do a small bit at home but could defo do with being more active. Without becoming a gym head. I wouldn't be a fan of running either so home exercises would be ideal if anyone has links they recommend.
Was doing circuits every 2nd day at the start of the year but flaked on it so just cycling and swimming now. Will go back to Muay Thai when the gym reopens. Running is shit craic so I don't do it.
Quote from: Nazgûl on April 30, 2021, 11:43:35 AM
Nice one! Fair play to ya.
Keeping fit or exercising at home (i.e. just not in a gym) is kind of my buzz too when I do choose to do it, which isn't enough.
With that being said, any YouTube videos or links to decent exercises that you found helpful? I have a set of dumbbells and a bar at home, so with a small bit of guidance on technique or workout plans I'd be keen doing the same as yourself.
So https://www.coachmag.co.uk/fitness/workouts/dumbbell-workouts is a good work out to start with.
https://www.mensjournal.com/health-fitness/the-30-best-dumbbell-exercises-of-all-time/4-pullover/ here's a small bit list various dumbbell exercises.
Now what I did was went on Google and type dumbbell weights for arms, then the same for legs and and, chest and back and finally shoulders. Made out a list of the exercises for each and developed my own plan. I'm getting a bench as you're limited without one but there are still plenty of exercises you can do without a bench. Also type dumbbell workout into you tube and there's shit loads to look at.
When you start off just type in the exercise into you tube and every exercise will have some stud showing how to do it properly. Also a good full length mirror is very handy to ensure you're doing the technique correctly.
Lastly whatever exercise u do keep your back straight or you're fucked. No hunching. Now if you're doing a bent over row you are bent over but still keep the back straight in that position. Any video will show u anyway what I'm on about.
The Bioneer on YouTube is excellent, straightforward and common sense tutorials for almost every type of strength and cardio work. He's like a very buff Brian Cox.
Lads, just been reading through this. Have been feeling the need to sort myself out lately. 45 now, and starting to feel it. Was thinking of getting myself an exercise bike and some dumbells. What weight range would yas recommend to be starting with ?
I'd recommend a few kettle bells, a12kg and a 16kg. Those, a yoga mat and somewhere to run, sorted :(
Workout mix....
Damaged Asia Vol 1: mixed by Jordan Suckley
https://youtu.be/SCtJZJiU7u4
Quote from: Mr Barlow on May 04, 2021, 07:53:15 AM
Lads, just been reading through this. Have been feeling the need to sort myself out lately. 45 now, and starting to feel it. Was thinking of getting myself an exercise bike and some dumbells. What weight range would yas recommend to be starting with ?
For dumbbells I started with 5 kg dumbbell, then up to 6kg after 2 weeks and up to 7.5 kg about 3 weeks after that.
Méxican Führer: ardbei macht frei (work out 1939/45rpm)
https://open.spotify.com/playlist/1NgUSD4E60e1XEThgvopNm?si=irHwO6_GTBersckOJNSvOA&utm_source=native-share-menu&dl_branch=1
Quote from: Giggles on April 29, 2021, 05:30:23 PM
I've been trying to kickflip a skateboard for about 20 years. Still can't do it, but fucking hell, a good solid 30 mins of jumping fairly makes your body sweat.
Hah!
The learning curve is brutal and there'll be days when it just isn't happening as smooth as you'd want, but there is nothing like bombing along, snapping it just right, catching with the back foot and rolling away smooth. Over a gap, down stairs, or just flat ground, doesn't matter.
I've skated regularly since I was about 12/13 with a couple of years missing there but back on for good now. It's too good. Has the same depth and endless possibility as music to be honest. Big bonus that it's so physically intense too cause I have always found consciously exercising beyond tedious, but with something like this you don't even think about it til you're fucked after a whole day of it.
Was gifted a longboard lately and set about learning it, it is supreme fun, still getting used to it and finding spots to practice around town but the odd few days I do get a spin on it, I love it.
So was 12 stone when I started the weights 2 months ago. Down to 10 stone 8 pounds with a nice bit of muscle added. Beer belly has 80 percent gone. Another 4 weeks I'd say and it'll be totally gone. First 3 weeks were hard. Loving it now.
Quote from: Kurt Cocaine on May 04, 2021, 07:32:49 PM
Méxican Führer: ardbei macht frei (work out 1939/45rpm)
https://open.spotify.com/playlist/1NgUSD4E60e1XEThgvopNm?si=irHwO6_GTBersckOJNSvOA&utm_source=native-share-menu&dl_branch=1
Danke, mein bruder kommando!
Has anyone here used Ben Dunne gyms? I'm seriously out of shape and at 45 years old I don't want to let it slide any further. I was thinking about joining a gym and the closest to me is a Ben Dunne gym. I was wondering if they're decent?
Quote from: Naraka on September 04, 2024, 03:55:38 PMHas anyone here used Ben Dunne gyms? I'm seriously out of shape and at 45 years old I don't want to let it slide any further. I was thinking about joining a gym and the closest to me is a Ben Dunne gym. I was wondering if they're decent?
Only noticed this thread now. I haven't used that gym, but from what I can see online they seem well equipped.
When you say out of shape do you mean your cardio is terrible or you're carrying a lot of unwanted weight?
I honestly wouldnt get hung up on gym membership, if you can find any leisure centre near you that have free weights and decent cable machines where you can pay as you go with no commitment, you're laughing. Start with that and go whenever it suits you. Then when you get momentum try to commit to a set day, then 2 days and so on.
Also, there's a hell of a lot to be said for getting out and walking regularly if you're trying to get rid of a few pounds. Cut down on the beer or cut it out altogether if you can and rein in the take aways and junk food. Easier said than done so maybe don't go cold turkey, maybe try to cut out a little at a time. Jumping straight into the gym will yield quick results but might not be sustainable in the long run but regular mileage on the legs is less intimidating and something you can build up over time.
Yeah I walk about 10km a day on average, it does wonders. Looking forward to being able to get back out cycling in sunshine now too for a bit more intensity (my knees are okay, but not good for running on).
Diet really is key though. It's the baseline that lets you build fitness on. Input = output. I know a lad who moans about not being able to lose weight, yet he wouldn't know what a vegetable was if it straddled his face, and uses Just Eat at least three nights a week.
Finding good foods you enjoy is key, ditto for exercise, lets you make them habitual.
Yeah, finding something that you can motivate yourself to do regularly is the trick. I'm lucky to live in beautiful forested hills which makes it easier for me to get my arse out the door to do exercise. I live near the Thousand Steps in the hills outside Melbourne and that trail is fucking vicious of attacked with welly. But it's in such a scenic area that I feel motivated to go up there.
I also do push-ups to keep shape on the shoulders and chest. I've built up to a hundred which takes me around 8 to 10 minutes before bed. Again, difficult with weight on but start with 5 or 10 or whatever you can manage and build up slowly. Combined with some form of cardio, your weight will drop and you can start adding a few more as you strengthen up.
Quote from: Eoin McLove on April 10, 2025, 11:16:37 AMJumping straight into the gym will yield quick results but might not be sustainable in the long run but regular mileage on the legs is less intimidating and something you can build up over time.
This is what would happen to me years ago, go full hog with the gym or intense training and after a month or so I'd lose the mojo through sickness/events/burnout or just back to the aul grind. I find the dog is a great motivator to bring him out and change the route a fair bit not to completely bore him either.
This might sound like a chore to some but what spurred me on for doing weights/squats/pushups etc was having a google spreadsheet with each day and just putting the numbers down of how many reps for each and then being able to see those numbers slowly increase over weeks to months is great for me to visually see the progress that way. Also weight myself bi-weekly and not get overly upset/disheartened of any gains or stalls and knowing it's long term type goals and you are halfway there (mentally anyway :laugh: ). But yeah, on the food front, it's slowly lowering the portions, takeaways are the killer so try push them to monthly treats and give some leeway to occasions out etc.
Or you know, get worms, let them do all the work :abbath:
Long term is the way to think about fitness and health indeed. I never weigh myself, I just look in the mirror and think, how's the belly looking? If I have been lazy for months I start getting moonface which is when I think, fuck this, time to get fit again. But I've been consistent for the part couple of years, doing enough every week to stay in relative shape. I went and did the Thousand Steps this morning after posting above and I was fucked. U dragged myself up it. The last couple of weeks between having a few days away and having a flare up of bursitis I've done fuck all so the fitness has maybe dropped a touch, but in a week I'll be back on top I'm sure. The shoulder is getting better so I can jump back into push ups. I've also lately been adding in a few sit ups- I fucking hate them but I just bash a few out in the evening with a bit of planking. I'll never be ripped because I like food too much but if I can hold it together and fit into my tshirts that's enough for me.
Thanks lads. I decided to spend a few extra euro and joined a gym with a pool. An added extra option for myself and something to do with the kids at the weekend.
Diet is definitely the big challenge for me.
It's fuckin hard, man. We associate food with comfort and relaxation so trying to rein that in is hard going, especially when you're knackered after work, but if you get the exercise levels up it gives you more leeway on the eating front. Or so I tell myself :laugh:
I always found gyms a bit of a chore. I'd go for a couple of weeks and get bored of it. I think if you can find an activity you enjoy it makes it much easier because you'll be more inclined to keep it up
I started bouldering a few years ago and love it, easy to see your progress when you finish a route that might have been too hard just a few weeks before and work your way up the grades
Quote from: Naraka on April 11, 2025, 10:47:21 AMThanks lads. I decided to spend a few extra euro and joined a gym with a pool. An added extra option for myself and something to do with the kids at the weekend.
Diet is definitely the big challenge for me.
You can eat more or less what you want as long as you are training regularly. I was told a kilo of fat is about 7500 - 8000 calories. Half an hour on the treadmill would be about 500, half an hour of weights about another 500. If you did that 6 days a week or thereabouts and dropped night time eating the weight will fly off you. Good luck.
Quote from: Trev on April 11, 2025, 11:38:42 AMI started bouldering a few years ago and love it, easy to see your progress when you finish a route that might have been too hard just a few weeks before and work your way up the grades
I started doing bouldering once a week about two years ago too, though had to stop for around six months due to injury incurred from my other main source of exercise: cycling everywhere. The place I do the bouldering has a kids section too, so I can drop the wee lad into his weekly lesson and do my own bit at the same time. Which is also a handy motivator, since sometimes I really not arsed but have to bring him either way, so
Was having beers with Barry/Bane the other evening and we both agreed with the whole "find exercise that you enjoy" buzz. And to make it part of your routine. E.G. Every second night I'll pick up (and put down) my dumbbells until exhaustion before bed the exact same way as I'll brush my teeth and have a wee. It's effectively non-negotiable, but I enjoy the burn it's trivial in the sense they're sitting at the foot of my bed. I'll whack on a short album like Reign In Blood and that's a good time indicator for a set.
Food is... interesting. I'm diabetic, so I have that added "oh fuck" element to it. Like if I eat a pizza or bowl of pasta I'll be disoriented enough that you'd easily think I'm a few beers into the evening. So I keep a strict diet. My choice is effectively "engage with and accept it, or be really fucking ill".
I choose the former, and even at that it has taken a world of self-discipline to get there. So being able to do so when your "only" consequence is a bit of excess chub... yeah I dunno how I'd manage (not that diabetes is a "blessing", but it has forced my hand into healthy lifestyle choices that I'm not sure that I'd otherwise engage with).
Some interesting points there lads, great to hear what motivates ye. It's definitely important to actually enjoy activity otherwise why bother but I would add if people instead of thinking of it as a hobby and more of a duty, it might motivate the person in the right direction too if they don't see a point. You you can give a hobby a break but you can never give having a body a break. It's a constant journey. As Ducky mentioned, it's a permanent consideration now because of the dietary restrictions.
Nice to hear Naraka you've got the ball rolling, low to medium intensity swimming is a great choice.
If you fancy it I would recommend adding resistance training to the mix even once a week as weight loss and weight training go hand and glove.
Muscle is metabolically active and the more of it you put on your body the more energy it will demand so someone with more muscle will burn more calories sitting on a sofa than someone with less.
Just do any exercise with good form to failure (5-30 reps depending on weight) for 5-10 sets per week and you'll be setting your body up to build muscle and prioritise losing only fat if you do drop weight.
Diet wise, try to think about carb intake relative to your exercise. Some people are consuming enough carbs every day for a marathon. But, if you do nothing else definitely consume 1.5gm of protein per kilo of target body weight to aid growth and recovery. It also preserves muscle and the weights won't just increase strength and hypertrophy, they'll improve bone density and actually strengthen tendons, ligaments and cartilage provided the exercise is performed well. Best of luck.