2020 weight loss and fitness accountability club

[D Walker]

I really really wish I could still run......killed me when I was diagnosed with a vascular necrosis in my left femur. Used to do 10k in under 40 minutes regular, always missed 6 miles in 36 though, I used to run everyday. Probably why I needed a partial hip replacement, so I will stick to walking and cycling, and adjust my diet, I don’t usually drink mid week at all, but probably have too much carb in take, bread, pasta, potatoes.
Anyway, will do my measurements etc after New Year.
Good luck to all.

 

[FIFTY]

I will take part in this also

For the first time in 5 years I have put on some considerable weight. For the latter part of 2019 I had a pretty difficult time with work and I resorted to comfort eating fast food and drinking beer plus very little exercise other than a bit of walking linked with the commute in and out of London.

Last time I weight myself before summer I was 74kg which was my stable weight for 4 years after losing 25kg+ and now i am 82.1kg.

Obviously the fear is that if I don't do something now I will balloon back to my old weight which is unhealthy as my family history has a lot of heart disease.

My objectives are:

No more midweek drinking alcohol - realised I am drinking 600kcal of beer each day midweek and more on weekends

Cut down on carbs - ties into drinking beer but also crappy takeout food and controlling the amount of carbs on my plate when home cooking

Exercise - 30 mins a day 5 days per week alternating between weight training and cardio. I have a small home gym so I just need to use it

Drink more water - seems obvious but hydration a big effect on health and well being

 

[JonW]

I really really wish I could still run......killed me when I was diagnosed with a vascular necrosis in my left femur. Used to do 10k in under 40 minutes regular, always missed 6 miles in 36 though, I used to run everyday. Probably why I needed a partial hip replacement, so I will stick to walking and cycling, and adjust my diet, I don’t usually drink mid week at all, but probably have too much carb in take, bread, pasta, potatoes.
Anyway, will do my measurements etc after New Year.
Good luck to all.

wow Dave - you were obviously quick! For a few years I was close to being able to run a sub 40mins 10k but I never got there...

I’ve got a 19:24 5K, and a 67:xx 10 mile time, but I never quite managed a sub 40 10k.

 

[Mr K]

I will take part in this also

For the first time in 5 years I have put on some considerable weight. For the latter part of 2019 I had a pretty difficult time with work and I resorted to comfort eating fast food and drinking beer plus very little exercise other than a bit of walking linked with the commute in and out of London.

Last time I weight myself before summer I was 74kg which was my stable weight for 4 years after losing 25kg+ and now i am 82.1kg.

Obviously the fear is that if I don't do something now I will balloon back to my old weight which is unhealthy as my family history has a lot of heart disease.

My objectives are:

No more midweek drinking alcohol - realised I am drinking 600kcal of beer each day midweek and more on weekends

Cut down on carbs - ties into drinking beer but also crappy takeout food and controlling the amount of carbs on my plate when home cooking

Exercise - 30 mins a day 5 days per week alternating between weight training and cardio. I have a small home gym so I just need to use it

Drink more water - seems obvious but hydration a big effect on health and well being

Exercise really helps deal with stress. I don't know the details of your commute, but if you're a few cycleble miles from the station you'll find it's a super-efficient way of building a little exercise into your daily routine. It can be really time-efficient. For me it's an hour of exercise in place of 45 minutes of driving. Doesn't work for everyone, but great if you can make it work.

NB Lots of misinformation about hydration. The 2l/day thing is a total requirement, including that contained in food and your usual drinks. Drink when you're thirsty and keep an eye on urine colour is all you need to do.

 

[D Walker]

Took a long long time, lot of effort with hrm, I was over training too, ridiculous weekly mileage’s. Up to 80, then I started training with a guy in Catterick, he had ten milers under 60 and was 3rd in our Corp half marathon with a 1h18 mins. My 10 was around 69:20, my stamina really fell off from 8; 8.5 miles at 6min/ miles, at 7-7:30 I used to be comfortable up to 2 hours. As a kid I was a sprinter and used to hate x country etc.
Those are some great times Jon, well done.
Threw all my diaries out when my hip went ping....
For all those embarking on this, setting your own goals and a diary are a must..imho.

 

[CatmanV2]

Drink when you're thirsty and keep an eye on urine colour is all you need to do.

This is it. Even keeping an eye on colour is a bit pointless....

C

 

[Mr K]

I’ve got a 19:24 5K, and a 67:xx 10 mile time, but I never quite managed a sub 40 10k.

Took a long long time, lot of effort with hrm, I was over training too, ridiculous weekly mileage’s. Up to 80, then I started training with a guy in Catterick, he had ten milers under 60 and was 3rd in our Corp half marathon with a 1h18 mins. My 10 was around 69:20, my stamina really fell off from 8; 8.5 miles at 6min/ miles, at 7-7:30 I used to be comfortable up to 2 hours. As a kid I was a sprinter and used to hate x country etc.
Those are some great times Jon, well done.
Threw all my diaries out when my hip went ping....
For all those embarking on this, setting your own goals and a diary are a must..imho.

Impressive times, both. It must feel fantastic to be able to do 8 miles at 6min/mile. I can just about manage a single 7 min mile. I wasn't into running much in my youth and managed a mile in about 8 mins at 18! Feeble!

 

[D Walker]

Impressive times, both. It must feel fantastic to be able to do 8 miles at 6min/mile. I can just about manage a single 7 min mile. I wasn't into running much in my youth and managed a mile in about 8 mins at 18! Feeble!

All a long time ago, and not feeble at all, you have certainly turned it round. I was in the Army, being the fittest alcoholics alive was part of the job.....and I quickly learnt that being fit, playing football and athletics and doing a couple of other things meant you really got out of working for s living..
Good luck with your 5k time, build your stamina and vo2 max, longer runs for stamina, fartlek sessions for vo2 and I’m sure you will get there.

 

[FIFTY]

Exercise really helps deal with stress. I don't know the details of your commute, but if you're a few cycleble miles from the station you'll find it's a super-efficient way of building a little exercise into your daily routine. It can be really time-efficient. For me it's an hour of exercise in place of 45 minutes of driving. Doesn't work for everyone, but great if you can make it work.

NB Lots of misinformation about hydration. The 2l/day thing is a total requirement, including that contained in food and your usual drinks. Drink when you're thirsty and keep an eye on urine colour is all you need to do.

I found a better solutuon with finding a new job and not working in London any more. I have gone back to home working and driving to/from meetings so fitting in a morning fasted exercise routine will be pretty easy.

The commute into london was such an ordeal that by the time I got to the office I wanted a sugary snack

2 litres a day on water is what I am aiming for it is surprisingly easy to fall short of that

 

[Wattie]

I’m in for this.
Gotta drink less and avoid snacking at night- simples.

I exercise regularity so to me that’s the easy bit.

Good luck all.

 

[Wattie]

I found a better solutuon with finding a new job and not working in London any more. I have gone back to home working and driving to/from meetings so fitting in a morning fasted exercise routine will be pretty easy.

The commute into london was such an ordeal that by the time I got to the office I wanted a sugary snack

2 litres a day on water is what I am aiming for it is surprisingly easy to fall short of that

The “fasting technique” is a good one and relatively straightforward to adopt.
I used 1900-1200 fasted, morning workout.
1300-1900 eats.

I reckon there’s a 3 day tough period whatever you do and then it gets easier.

 

[Felonious Crud]

Adam - do you use this when you travel?

Yeah, sort of. I mean, when I can. Or at least, when I can motivate myself. Honestly, it’s so easy to snooze another 8 minutes in bed and sacrifice a 7 minute workout that can perk you up for the rest of the day, even with a +/-8 hour time difference to battle through. It’s an amazing app, I just need to sort my sh!t out and use it more often.

 

[philw696]

 

[daverichardson]

Chaps, not sure I agree with the hydration views expressed above.
It is for a particular set of circs though.
About 5 years ago I passed a Kidney stone which was agony and destroyed my little tubes.
Thankfully all the stone(s) went in one go and subsequent scans were clear.
However I was told a by a Mr Doctor (high up) that I had to drink between 4 and 6 pints of water a day and keep the urine colour as pale as possible. The recurrence rate for Kidney stones is very very high if you have already passed one.
Anyway Mr said I could drink what I wanted but must do the water jobby. I have done this as often as I can and it is not easy but I am pleased to report all is well with me. So I would advocate the view that hydration is underestimated

 

[CatmanV2]

That's cos you had a stone.....

C

 

[FIFTY]

No kidney stones for me... Yet.

I would rather avoid

The “fasting technique” is a good one and relatively straightforward to adopt.
I used 1900-1200 fasted, morning workout.
1300-1900 eats.

I reckon there’s a 3 day tough period whatever you do and then it gets easier.

I have been intermittent fasting for a about 2 years now. I have my first meal of the day at 1300hrs and stop eating at around 2100hrs. I maintain this Monday to Friday but difficult on the weekends as my wife insists we have something to eat by 1130

Primary blame on my weight increase is on mid week drinking. I worked out I am adding at least 600kcal (4x 330ml cans of Heineken during the evening) to my daily in take with just beer. Alcohol really is empty calories, particularly beer/lager which is also an appetite stimulant

I am going to switch back to Rum and Vodka and avoid beer beyond the odd pint at the pub. I say this but I just bought a crate of 15 Heinekens so i clearly have a problem! Luckily my wife is having her friends round tonight for a post Christmas party and I am going to palm off some of the beers to their partners which will hopefully in turn make them more pleasant company lol

 

[D Walker]

I’m not sure I agree with the fasting thing.
I’ve never dieted, guess I have never had too, tho I’m getting the middle age spread thing.
I prefer to eat sensibly and exercise a bit more. I will not leave the house without breakfast, 2 weetabix every morning at 06:30 during the week, I have 2 to 3 pieces of fruit during the generally a sandwich or soup for lunch, them my main meal when I get in.
Weekends it goes to rat sh1t, beer, wine, eating out, bbq’s etc.
I think I just need to exercise more, which basically means doing something.
2 1hr rides in 3 days is a start I guess.

 

[FIFTY]

@D Walker intermittent fasting works well for some and not so much for others. I find it speeds up my metabolism quite dramatically and it has strengthened my stomach as I used to suffer badly from gastritis and acid reflux but not since i stopped eating in the morning and late evening

 

[philw696]

 

[philw696]

3•25 kilometers done on the Nordic Track took me 22 minutes and burned 265 calories.
First time in a while and it has shown.
More effort needed for sure.