My fitness...

[Amphrax]

i just been to the doctors for a check suggested by you guys and by my PT...

my reading on the 5th august: 157/91

my reading today 19th august 120/90... but the doctor said i need to go back after a couple weeks for another reading as they cant go by the reading they just did.

now im off for 45+ min walk

only posting on here to keep some info upto date

 

[Amphrax]

Thanks for the answer Amphrax.
It was as I suspected. If I wanted to go down this road, I couldn't afford it. I don't have £150 a month spare. Now I know, I'll go back to my regular lifestyle.

those deals were packages suggested. PTs also offer 'pay as you go' but that is usually more expensive in the long run. Which is why i went for the 12 sessions... to commit myself, get motivation, support and to prove that i can meet the PTs targets each week.

 

[Zenith]

Inspirational thread amphrax! GOOD LUCK WITH IT! And above all, JUST STICK WITH IT.

 

[Amphrax]

Update

A week later and my BMI is...

5th August
33.31

25th August
31.41

as my PT instructed me to lose 2LBs and thats what I have lost so far \o/

 

[Bahumat]

Keep us updated all the time buddy!

 

[Amphrax]

I had to re-visit the doctors regarding my blood pressure measurements and the results are:

120/80

The doctor says I do not need to see him again... woohoo

 

[Garaen]

Good job! How's the weight loss and general feeling of wellness going?

 

[Amphrax]

Just checked myself this morning and im currently 31.27... still long way to go I will give a next update next thursday, thats when I'm meeting the PT again

 

[Amphrax]

I know update is tomorrow but I'm bored at work at the mo lol anyway...

Before: 33.31 - 15 stone 6 lbs - 99 kg approx

7th September

Now: 30.84 - 14 stone 7 lbs - 92 kg approx

I will get there!! seeing my PT tomorrow i'll post my fitness plan today/tomorrow when I get a chance if anyone interested

 

[Billargh]

Well done man, keep it up.

 

[Amphrax]

Training Programme

August 2011

Weeks 1-10

Aim: Develop cardiovascular fitness and core strength

Aerobic Training Zone 60-90% of MHR: 111bpm-166bpm
60-70% MHR = 110-129bpm
70-80% MHR = 129-147bpm
80-90% MHR = 147-166bpm


Monday: Training programme ONE

Tuesday: Rest Day

Wednesday: Training programme TWO + Training programme FOUR

Thursday: Personal Training session

Friday: Training programme THREE

Saturday: Rest Day

Sunday: Training programme THREE


Training programme ONE

Warm up: 5 mins
Stretching exercises: 5 mins

Main session - Sets 1 then Sets 2

1. swiss ball floor bridge - Set 1 = 40 secs
2. basic abdominal crunch - Set 1 = 15 reps
3. flat bridge (floor) - Set 1 = 40 secs
4. basic abdominal crunch - Set 1 = 15 reps
5. plank - Set 1 = 30 secs
6. full crunch (without swiss ball) - Set 1 = 12 reps
7. oblique bridge (left + right) - Set 1 = 20 secs
8. swiss ball full crunch - Set 1 = 12 reps

1. swiss ball floor bridge - Set 2 = 60 secs
2. basic abdominal crunch - Set 2 = 18 reps
3. flat bridge (floor) - Set 2 = 60 secs
4. basic abdominal crunch - Set 2 = 18 reps
5. plank - Set 2 = 40 secs
6. full crunch (without swiss ball) - Set 2 = 15 reps
7. oblique bridge (left + right) - Set 2 = 30 secs
8. swiss ball full crunch - Set 2 = 18 reps

Cool down: 5 mins
Stretching exercises: 5 mins

Training programme TWO

Warm up: 5 mins
Stretching exercises: 5 mins

Main session

25 minutes of cardiovascular exercise (jogging, rebounding, cycling, swimming) @ 70-80% of your maximum heart rate (129-147bpm)

Leg exercises

1. Swiss ball squats - 20 x 2
2. Swiss ball leg curls - 15 x 2
3. Sumo squats (sumo-knee raise-squat) - 20 x 2
4. Lunges - 20 x 2

Cool down: 5 mins
Stretching exercises + back mobility exercises: 5 mins

Training programme THREE

1hr - 1hr 30 mins of light, fat burning cardiovascular exercise (cycling, jogging, power walking or swimming) @ 60-70% of your maximum heart rate (110-129bpm)

Training programme FOUR

45 mins of light, fat burning cardiovascular exercise (cycling, jogging, power walking or swimming) @ 60-70% of your maximum heart rate 110-129bpm)

-----------------

There you go thats my fitness plan for the first 1-10 weeks

 

[Exioce]

Routine looks great. The weight will slough off if you can keep that up 5 days a week.

 

[Bodhi]

I have found the optimal diet I feel. I am 6 foot 2 and about 12 stone, sexy as you fucking like and in possesion of a great ass. You too can be like this, you just need to follow a few steps.

Diet

Breakfast ideas!!!!"!"

Weetabix
Toast and Jam
Sausage and Egg McMuffin
Can of Relentless and a Marlboro

The last two are more common for me in fairness. I tend to fall out of bed into my clothes and into the car, so fannying about with rabbit food isn't particularly high on my agenda.

Luncheon

One of

Bacon Sandwiches
Cheese on Toast
KFC
Burger King
Bacon Sandwiches
Maybe a BLT if I'm feeling healthy.

Sorts me out for the afternoon, and until about 9 in the evening normally when I have dinner. Then I will have some sort of meat grilled and served with chips. Or a curry. Or pizza. Yum.

I play squash twice a week and have a lot of sex.

Sadly, you're not me, but if you stopped using lady scented after shave you could smell like me.

I'm on a horse.

 

[Raven]

6.2 and only 12 stone.

Do you have your own charity?

Save the Bodhi?

 

[Amphrax]

lol just did a session with my PT and my arms and legs are shaking hahaha... my god that was a tough session hehe

 

[Lamp]

some ppl can eat all kinds of shite and never put an ounce of weight on
some ppl need to merely look at a malteser and put on half a stone

I have a m8 in the first category. Skinny as you like. Until he hit 35 and became a father. Now he's going bald, and nurturing an impressive belly. Does he care? Does he fuck. He's happy.

 

[Amphrax]

Update:

Before: 33.31 - 15 stone 8 lbs
Last Week - 30.84 - 14 stone 7 lbs
Today: 30.57 - 14 stone 6 lbs

So this week I have only lost 1 lbs...

Looks Like I have to work slightly harder now

Anyway just wanted to keep everyone upto date

 

[Ch3tan]

Not to piss on your losses... but your body will naturally vary weight by 2lbs or more on any day. You could have lost more, you could have gained some, you won't know until it goes down by more than 3lbs

 

[Amphrax]

Update:

Before: 33.31 - 15 stone 8 lbs
Today: 30.17 - 14 stone 3 lbs

So this week I have only lost 3 lbs...

 

[old.Tohtori]

Loss becomes harder and harder over time, so if you lose 1lbs over a week, better feel happy, or you'll end up in a "i quit this sh*t" mentality and just drop it all.

I lsot 3lbs! Woot!, instead of "Only 3lbs...."

 

[Amphrax]

Hehe didnt notice that i did copy/paste from my previous post

 

[old.Tohtori]

Oh right

Nevermind then, back to your veggie murdering regime you

 

[Amphrax]

Mark Woodcock: qualified personal fitness trainer

This is the personal trainer i am using if anyone interested

 

[Amphrax]

Update:

Before: 33.31 - 15 stone 8 lbs
Today: 30.00 - 14 stone 2 lbs

So this week I have lost 1 lbs...

 

[TdC]

well done dude, keep at it! very inspiring, seriously!

 

[old.Tohtori]

You go gurl, break that 30

Oh and i see what you did there

 

[Amphrax]

Update:

Before: 33.31 - 15 stone 8 lbs - OBESE
Today: 29.87 - 14 stone 1 lbs - OVERWEIGHT

So this week I have lost 1 lbs...

 

[Kahland]

some ppl can eat all kinds of shite and never put an ounce of weight on
some ppl need to merely look at a malteser and put on half a stone

I have a m8 in the first category. Skinny as you like. Until he hit 35 and became a father. Now he's going bald, and nurturing an impressive belly. Does he care? Does he fuck. He's happy.

Haha, how can you be happy going bald ?

 

[Fafnir]

Haha, how can you be happy going bald ?

Well not much you can do about it cept getting plugs, so why bother about it?

 

[old.Tohtori]

Haha, how can you be happy going bald ?

Married, it's impossible to be happy anyway