Anyone want to shape up in 2018? A continuing journey.......

njnancy

markymark550 said:

Congrats on quitting smoking, njnancy. I quit a few years ago and am thankful I did.

Thanks. I'm glad I did also. I was getting to the point that I just didn't think it was going to happen. But then it did.  Congrats to you also, not easy!!

I need to take advantage of my hopefully healthier lungs now - I've always been more concerned with being flexible than with cardio or muscle and that will continue as it's been a thing my whole life. But I know that I need to work out my heart and so I need to find something I like. 

I usually have dinner late, so that could probably be considered late night snacking. 

@curmudgeoness You're right - if I don't like it, I won't do it. All of the runners that I've known have been just like you. 

@oftenreading You have that fear of ice thing, right? It's so congested here that cycling isn't appealing; although people do it. Bike lanes are not really available so they are constantly getting harassed by car drivers.

Thoughts_Arrive

So recently I was diagnosed with fatty liver and elevated cholesterol. 
I weigh 94 kgs. Need to lose weight and see my GP again for a follow up.
So I bought a spin bike and have been cycling.
Last night I picked up second hand dumbells and weights and am trying to learn some exercises as I've never done weights.

What do people think of these....
http://www.menshealth.co.uk/building-muscle/the-10-best-dumbbell-exercises
https://dumbbell-exercises.com/best-dumbbell-exercises/

So many to choose, not sure what I should do.
Is it too much to do each one?

Thoughts_Arrive

My friend just showed me this guy...
https://www.youtube.com/watch?v=GhexYROToU4

Looks like a good workout

curmudgeoness

My first thought is that if you haven't been working out, starting with an HIIT workout is a great way to hurt yourself. Work on developing good form on basic strength exercises, then work in higher-intensity stuff.

mcgruff10

Definitely start light!  Maybe try and do two exercises per muscle group at first. Don’t forget that what you eat is key. Just going for a brisk walk is also a great way to start. 

Thoughts_Arrive

mcgruff10 said:

Definitely start light!  Maybe try and do two exercises per muscle group at first. Don’t forget that what you eat is key. Just going for a brisk walk is also a great way to start. 

I have a spin bike. So my aim is to do 20-30 minutes on that to get warmed up.

Thoughts_Arrive

Thanks guys.

mcgruff10

Thoughts_Arrive said:

mcgruff10 said:

Definitely start light!  Maybe try and do two exercises per muscle group at first. Don’t forget that what you eat is key. Just going for a brisk walk is also a great way to start. 

I have a spin bike. So my aim is to do 20-30 minutes on that to get warmed up.

Great idea. You can always google anything and everything and get fantastic ideas.  Yesterday I googled “dumbell exercises for shoulders” and got a ton of results. Two weeks ago I tweaked my shoulders so I had to start slow.  Try to vary your workouts.  One day do the bike, another day take a walk and then maybe try and go for a five minute jog.  
If you are on Facebook like “men’s health”, they have a ton of tutorials and ideas.  Good luck bud and don’t get frustrated. 

Thoughts_Arrive

My knees are shit and I am seeing a physiotherapist for them so no running for now.
I've got this from another friend...
https://www.youtube.com/watch?v=1FN6ovYpkoM

Another friend has offered to take me to the gym to show me the ropes.
Just so many options I am unsure which to focus on.
I am thinking bicep curls, bench press and a tricep exercise as well as pec exercise.

mcgruff10

Thoughts_Arrive said:

My knees are shit and I am seeing a physiotherapist for them so no running for now.
I've got this from another friend...
https://www.youtube.com/watch?v=1FN6ovYpkoM

Another friend has offered to take me to the gym to show me the ropes.
Just so many options I am unsure which to focus on.
I am thinking bicep curls, bench press and a tricep exercise as well as pec exercise.

Don’t forget legs and back!  Your core is very important. You ask a hundred people and you will get one hundred different responses but my goal each week is:
3x cardio
3x abs
3x lift out of the six major muscle groups: legs, back, chest, shoulders, biceps, triceps.  

Good luck!

Thoughts_Arrive

Thanks dude.
How can I do legs and core without a machine?
I only have the dumbells and 28kgs worth of weights.

oftenreading

Thoughts_Arrive said:

Thanks dude.
How can I do legs and core without a machine?
I only have the dumbells and 28kgs worth of weights.

You take up rock climbing!

I know I tell everyone that, but seriously, it's great for your core, arms, legs, shoulders.... and a hell of a lot of fun. 

Or you can do variations of plank for your core - regular plank, side plank, etc., but that's far less fun than climbing. 

Thoughts_Arrive

I've done planks before.
I find pushups are good too as my tummy is sore afterwards.
Sit ups leave my lower abdomen very sore for days, doing something wrong obviously.

mcgruff10

Thoughts_Arrive said:

Thanks dude.
How can I do legs and core without a machine?
I only have the dumbells and 28kgs worth of weights.

Squats!! Planks. Etc.  again, google core exercises with dumbells

markymark550

Thoughts_Arrive said:

So recently I was diagnosed with fatty liver and elevated cholesterol. 
I weigh 94 kgs. Need to lose weight and see my GP again for a follow up.
So I bought a spin bike and have been cycling.
Last night I picked up second hand dumbells and weights and am trying to learn some exercises as I've never done weights.

What do people think of these....
http://www.menshealth.co.uk/building-muscle/the-10-best-dumbbell-exercises
https://dumbbell-exercises.com/best-dumbbell-exercises/

So many to choose, not sure what I should do.
Is it too much to do each one?

Those lists have many of the exercises proven to build muscle. I prefer the barbell over dumbbell for some (squats, stiff-legged deadlifts, bench press). Overload is easier with barbell exercises. Using the dumbbell version will recruit more muscles that help with stabilization, which can in turn help the barbell version. My favorite dumbbell exercises are Arnold presses, regular shoulder presses, lateral raises, incline bench press, farmer's walk, curls (all variations), skull crushers, and overhead triceps extensions. I typically do barbell and machines for legs.

If you decide to go to a gym, try to mix it up between barbell, dumbbell, and machines so that your body doesn't get used to doing the same thing over and over again. Definitely take your friend up on his offer to show you the ropes. It can be intimidating at first, so don't let that stop you. If you have a question or need help (like a spot), don't be shy about asking. Most people at the gym are willing to help you out.

markymark550

Thoughts_Arrive said:

I've done planks before.
I find pushups are good too as my tummy is sore afterwards.
Sit ups leave my lower abdomen very sore for days, doing something wrong obviously.

If you don't do them regularly, sit ups and/or crunches will definitely leave you sore for a couple of days. If you add in core exercises to your workouts and do them regularly, you should find that you don't get as sore.

Thoughts_Arrive

Thank you all.
Just a question, is it fair to say that the more you weigh the harder it will be to do pushups?
I can't do many. Is it because I am heavy?

Thoughts_Arrive

Does anyone here have a Fitbit? My buddy highly recommends them and the Charge2 is on sale, thinking about getting it.

markymark550

Thoughts_Arrive said:

Thank you all.
Just a question, is it fair to say that the more you weigh the harder it will be to do pushups?
I can't do many. Is it because I am heavy?

Thoughts_Arrive said:

Does anyone here have a Fitbit? My buddy highly recommends them and the Charge2 is on sale, thinking about getting it.

Pushups will be hard for anybody just starting to exercise, regardless of body weight. However, being heavier will likely make it harder to progress in reps. For an extreme example, take a 180 pound person (82 kg) and a 400 pound person (181 kg) that are at the same strength level. It will definitely be harder for the heavier guy to do pushups. Now, take the heavy guy as a powerlifter that can bench more than his own bodyweight. Pushups will not be any more difficult than other chest exercises. So just keep at it and you'll be able to increas your reps.

I have a Fitbit, but don't use it. Mine was just a simple step counter. Didn't really contribute anything useful to my workouts. Perhaps one with the heart rate monitor or other features would have made a difference. 

FoxyRedLa

Hello everyone! Great job keeping at it guys! I'm very slowly losing inches around the waist. I recently went hog wild at Thanksgiving and ended up experiencing a diabetic type ocular migraine from too much sugar! I was legit seeing wavy lines and losing my vision. So now I know what will happen when I eat that much. I didnt enjoy it so I will not be eating like that at xmas. I wish I could target fat and get this belly shrunk.