2020 weight loss and fitness accountability club

[Wattie]

thanks all, I‘m pleased to say I finally got off my ar$e this afternoon and got into my gym. I’ve written up a new weights program, and have set myself a target of doing this twice a week...

Any suggestions or comments on how to improve it? Some of the weights maybe a little bit light, but I want to make sure I don’t pull anything...

View attachment 65181

Thats a good all round routine!

Re weights try doing reps of 12, 10, 8,6 with a minute rest between on an increasing weight after each rep (pin machines) and then finish with 2x12 reps with no rest on a pin up basis.
Ideally you should start on a weight that when you increase it 6 times you’re at or close to failing on your final 12.
Pick a weight to start and try it.
Too easy- go up one next time.
Too hard, drop 1.

Make sense?

incidentally I wholeheartedly recommend this book for those who want to make a change. It is excellent and readily available in the Uk.

 

[zagatoes30]

Did get the bike out for a few miles with the girls yesterday and will probably get out on my own for a short circuit today. January was focussed on getting the eating balanced, February is focussed on getting get the exercise routine up and running and also decide to extend the no alcohol for another month as to be honest I'm not missing it but I am noticing the extra few quid in the bank

 

[JonW]

Thats a good all round routine!

Re weights try doing reps of 12, 10, 8,6 with a minute rest between on an increasing weight after each rep (pin machines) and then finish with 2x12 reps with no rest on a pin up basis.
Ideally you should start on a weight that when you increase it 6 times you’re at or close to failing on your final 12.
Pick a weight to start and try it.
Too easy- go up one next time.
Too hard, drop 1.

Make sense?

thanks Wattie - I don’t have any pin machines in my home gym, so that might be one to save for when I’m in a proper gym... it also sounds a bit hard core for me... I was amazed at how much I was blowing just trying to do 3 sets of 8 reps!

 

[Wattie]

thanks Wattie - I don’t have any pin machines in my home gym, so that might be one to save for when I’m in a proper gym... it also sounds a bit hard core for me... I was amazed at how much I was blowing just trying to do 3 sets of 8 reps!

No worries you’ll get great results from your planned workout if you stick with it.
remember
1Muscles respond to resistance so when you find an exercise getting easy up your weight to keep them stressed.
2 don’t get discouraged if your weight goes up- muscle gain will weigh more than fat.

 

[CatmanV2]

Start:
208.8
181.% fat

9/1/2020
205.4
18.2%

16/1/2020
204.4
18.1%

23/1/2020
202.4
17.9%

30/1/2020
202
17.6%

6/2/2020
204
18.2

Very disappointing. Alcohol has a lot to answer for I suspect! But not quite that much. On the positive jeans are a little looser and we keep going.

C

 

[Wattie]

Start:
208.8
181.% fat

9/1/2020
205.4
18.2%

16/1/2020
204.4
18.1%

23/1/2020
202.4
17.9%

30/1/2020
202
17.6%

6/2/2020
204
18.2

Very disappointing. Alcohol has a lot to answer for I suspect! But not quite that much. On the positive jeans are a little looser and we keep going.

C

Chin up C, I’ll take the blame for placing you under unnecessary duress and pressure this week via my pm’s......therefore driving you to drink.
You’ll be back to normal next week as I leave you in peace.

 

[CatmanV2]

Chin up C, I’ll take the blame for placing you under unnecessary duress and pressure this week via my pm’s......therefore driving you to drink.
You’ll be back to normal next week as I leave you in peace.

Cheers. Like the new avatar
TBH I feel much more optimistic after my breakfast vodka. Can't see that alcohol can really be the issue...


C

 

[JonW]

Cheeky mid-week weigh-in for me this week.

Weight: 92.95kg ————-> 91.75kg
Bone Mass: 3.3kg ———--> 3.3kg
Muscle Mass: 63.40kg ——> 63.50kg
Fat Mass: 27.05kg ————> 24.95kg

i’m not sure I believe the results, but I like them so am going to pretend they are true!

The challenge now is to try and maintain these numbers for the rest of the week. This is almost certainly not going to happen, not least because Mrs W and I are off to Lucknam Park for 4 days of being pampered, and living a child-free life. Places to be visited include:

https://www.lucknampark.co.uk/dining/restaurant-hywel-jones-by-lucknam-park/

https://www.corkagebath.com/

I can’t wait...

 

[Wattie]

Cheeky mid-week weigh-in for me this week.

Weight: 92.95kg ————-> 91.75kg
Bone Mass: 3.3kg ———--> 3.3kg
Muscle Mass: 63.40kg ——> 63.50kg
Fat Mass: 27.05kg ————> 24.95kg

i’m not sure I believe the results, but I like them so am going to pretend they are true!

The challenge now is to try and maintain these numbers for the rest of the week. This is almost certainly not going to happen, not least because Mrs W and I are off to Lucknam Park for 4 days of being pampered, and living a child-free life. Places to be visited include:

https://www.lucknampark.co.uk/dining/restaurant-hywel-jones-by-lucknam-park/

https://www.corkagebath.com/

I can’t wait...

Excellent JW, enjoy the Lucknam Park experience.......now you know you can shift it after a good few days when you get back.

 

[CatmanV2]

Excellent JW, enjoy the Lucknam Park experience.......now you know you can shift it after a good few days when you get back.

Agreed. Have fun!

C

 

[Wattie]

steady slow progress which after a bit of a lax 10 days is pleasing- Australia Day turned into 3 days!View attachment 65067

Good week for me - time for a vin rouge to celebrate for junk day! 1kg and0.1% lost from last week.

 

[CatmanV2]

Very happy for you. Honest


C

 

[Wattie]

Very happy for you. Honest


C

I lost it all through worry.

 

[CatmanV2]

I lost it all through worry.

That would be why I gained! Not worrying
C

 

[zagatoes30]

Still heading in the right direction, additionally measurements are reducing too

01/01 Target loss = 22lbs
04/01 Christmas Excess = - 4lbs
11/01 Week 1 = - 3lbs
18/01 Week 2 = - 4lbs
25/02 Week 3 = - 1lb
01/02 Week 4 = - 1lb
08/02 Week 5 = - 2lbs

Checkpoint 1 Remaining = 7 lbs

 

[CatmanV2]

Well done!

C

 

[Wattie]

Still heading in the right direction, additionally measurements are reducing too

01/01 Target loss = 22lbs
04/01 Christmas Excess = - 4lbs
11/01 Week 1 = - 3lbs
18/01 Week 2 = - 4lbs
25/02 Week 3 = - 1lb
01/02 Week 4 = - 1lb
08/02 Week 5 = - 2lbs

Checkpoint 1 Remaining = 7 lbs

That’s a great week, well done.
So what have you changed, diet, portion size, more exercise?
Tell others what’s working for you.

 

[D Walker]

Some good figures there....
I’m hovering at mid 11st which is fine.
Celebrated dry Jan in fine form with a weekend on the pi55.
Back on the bike now tho, alltho after 32 miles yesterday, it took me 20 minutes to straighten up...
Keep it going guys...

Jon W - I would add an over head tricep press to your weights plan, or tricep kick back..

 

[JonW]

Some good figures there....
I’m hovering at mid 11st which is fine.
Celebrated dry Jan in fine form with a weekend on the pi55.
Back on the bike now tho, alltho after 32 miles yesterday, it took me 20 minutes to straighten up...
Keep it going guys...

Jon W - I would add an over head tricep press to your weights plan, or tricep kick back..

thanks Dave - I will look them up

 

[zagatoes30]

That’s a great week, well done.
So what have you changed, diet, portion size, more exercise?
Tell others what’s working for you.

This has been the most successful weight loss I have attempted and surprisingly it is proving to be the easiest to stick to so plan to continue and already have planned checkpoint 2 which would put me to the lowest weight I have been for over 10 years.

This is what I have changed, stopped drinking alcohol completely, cut down calories 4 days a week to under 1800 and try to keep to around 2200 the other 3 days. Increased exercise, do brisk 30-40m walks every lunch, do 7 minute workout twice a day and if the weather is OK get out and do a few miles (not silly 5-10) on the bike 3 times per week. All exercise is in 30-40 minute windows which means it is relatively easy to fit them in to the normal day.

It seems to be working and I am even start to get some shape back. As always the last place for the weight to go is the place it needs to go around my stomach but ever hopeful overtime it will.