My fitness...

[Bahumat]

What's more important is the weight loss grew you a beard!
Gratz buddy. You look much thinner!

 

[Jupitus]

At least you are taller than Jupitus

Actually, not! IRL I am 5'9"! I just seem smaller when stood next to Deebs....

.... when he is lying down

Keep up the good work Amphrax, looking alot better, and I bet you're feeling it too!

 

[Ch3tan]

You look no different.

Maybe if you had the same pose in both pictures, rather than one being of just your face....?

 

[Appollo]

Good job m8, i have been doing the same. Started at 17.7 and was 16.4 on my Monday weigh in. Gone from 38 jeans to 36, and xl work shirts to L. God bless America!

15.13, 1st time in 10+ years

 

[Amphrax]

Nice one well done great feeling isnt it

@ch3tan

I do agree with you with regards to pose. But for you to say i look no different is silly, are you blind? i dont look as chubby in the face as i did in the other photo!

 

[TdC]

I've started to mountainbike again. Cheers for the inspiration Amphrax!

 

[Nate]

swiss ball floor bridge - Set 1 = 40 secs

What does this mean 40 secs amph? You do the excercise for 40 secs holding it the whole time? It sounds a bit dodgy ;o

 

[Amphrax]

This is what i have to do

http://www.google.co.uk/m/search?si...nt=safari&q=swiss ball floor bridge&sa=N#i=27

Get into position, put in your stomach in and tense, then clench your buttocks and hold position for 40 seconds

 

[Amphrax]

this is the link! stupid mobile phone link...

http://www.google.co.uk/m/imgres?gl...bnw=124&ei=8hS4TtCRKYGn8wOhOg&ved=0CAoQ9QEwAA

 

[Appollo]

i agree, you do look different in the 2 pics.

 

[Sydrik]

You look nothing like your avatar pic

 

[Amphrax]

@Sydrik I dont know if you were being silly or not but that was a picture of my girly anyway.

Update:

Before: 15 stone 8 lbs = 33.31 BMI

Now: 13 stone 9 lbs = 28.94 BMI

 

[Nate]

What does the guy do with you on your day with him? ;o

 

[Amphrax]

What does the guy do with you on your day with him? ;o

Hi mate it differs really. Today, we went running.
The last time I saw him he concentrated on my arms with 5kg weights doing all sorts of stuff and other times its concentrating on core strength.

He also checks to make sure everything is ok and your not going astray with food etc... and if anything is out of place, lets say... he puts that right.
With the training plan I have from him as you will see from my previous posts. So I have stuff to do on other days. I'm soon upto the next programme and I will post up here what that programme is.

The next session is on Tuesday for me and my goal is to lose 3 lbs from today (Thursday to Tuesday). The run I did today, I have to do 3/4 times... Friday/Sat/Sun or Monday... this gonna be hard but i'm up for the challenge

 

[Amphrax]

I had my PT yesterday (Thursday) he cant make next Thursday so we changed it for This Tuesday. My aim in 5 days is to lose 3 lbs!!! So i'll give an update on Tuesday Evening

 

[Amphrax]

I am quite impressed with myself (Saturday Morning) for the first time in 15-16 years I got up at 7 a.m and went for a run!! I gotta be crazy! hehe

 

[Mey]

Keep it up fella!

 

[old.Tohtori]

Careful, Tom might come and start hatin' your fat arse

 

[Bahumat]

Post some more pictures before and after. I wanna see that sexy beard broom broom!

 

[Amphrax]

Update:

I am really impressed with myself.

Just had my PT and we went for a run together. We were doing a 2 min run 1 min walk and so on for a while and then changed to 3 min run 1 min walk for maybe 3 miles. This is good for me as it shows I'm getting fitter.

Anyway.

Before: BMI 33.31 (15 stone 8 lbs)

After: BMI 28.73 (13 stone 8 lbs)

I didn't reach my target of 3 lbs loss within 5 days. I still lost 1 lbs so all good for me

Next update will be next FRIDAY

 

[Amphrax]

Training Programme 2

1. Improve aerobic fitness

6 week Training Plan

Predicted Maximum Heart Rate (MHR) = 184 bpm

60% MHR = 110 bpm
65% MHR = 120 bpm
70% MHR = 128 bpm
75% MHR = 137 bpm
80% MHR = 146 bpm
85% MHR = 156 bpm
90% MHR = 165 bpm

Effort Level One = Easy pace 60-65% MHR
Effort Level Two = Conversation pace 65-75% MHR
Effort Level three = Challenging pace 75-85% MHR
Effort Level Four = Fast pace 85-90% MHR
Effort Level Five = Maximal Effort 90% MHR

Week One

Monday - 20 min Run @ Effort Level Two + 10 x 8 seconds Hill sprints
Tuesday - Rest Day
Wednesday - Rest Day
Thursday - 25 min Run @ Effort Level Two
Friday - Rest Day
Saturday - 20 min Run @ Effort Level Two
Sunday - Rest Day

Week Two

Monday - Rest Day
Tuesday - 20 min Run @ Effort Level Two + 12 x 8 seconds Hill sprints
Wednesday - Rest Day
Thursday - 20 min Run @ Effort Level Two
Friday - Rest Day
Saturday - 25 min Run @ Effort Level One
Sunday - Rest Day

Week Three

Monday - Rest Day
Tuesday - Abdominal and core training programme
Wednesday - Rest Day
Thursday - Leg and Gluteal conditioning programme
Friday - Rest Day
Saturday - Abdominal and core training programme
Sunday - Rest Day

Week Four

Monday - Rest Day
Tuesday - 20 min Run @ Effort Level Two + 12 x 8 seconds Hill sprints
Wednesday - Rest Day
Thursday - 25 min run @ Effort Level Three
Friday - Rest Day
Saturday - 20 min Run @ Effort Level Two + 12 x 8 seconds Hill sprints
Sunday - Rest Day

Week Five

Monday - Long Threshold Run: 4 miles @ Effort Level Four
Tuesday - Rest Day
Wednesday - 20 minute Threshold Run @ Effort Level Four
Thursday - Rest Day
Friday - Rest Day
Saturday - Leg and Gluteal conditioning programme
Sunday - 30 minute Run: Effort Level Two

Week Six

Monday - Rest Day
Tuesday - 30 minute interval training run @ Effort Level Two and Four (2 mins and 2 mins)
Wednesday - Rest Day
Thursday - 30 min Light Run @ Effort Level One
Friday - Rest Day
Saturday - Abdominal and core training programme
Sunday - Leg and Gluteal conditioning programme

Each week will also include Personal Trainer

 

[Bahumat]

Keep up the good work. Sounds like you're getting your moneys worth.

How are you finding your eating/diet? Have you struggled?

 

[Amphrax]

Keep up the good work. Sounds like you're getting your moneys worth.

How are you finding your eating/diet? Have you struggled?

Nope not at all tbh diet is fantastic, I feel great and I got a lot of determination to get to where I want to be thanks for asking

 

[Nate]

I've been stealing your routine doing the 25 min jog is hell. Hour and a half of riding my bikes not so bad though.

 

[Bahumat]

Nope not at all tbh diet is fantastic, I feel great and I got a lot of determination to get to where I want to be thanks for asking

Good to hear it buddy

 

[Amphrax]

I've been stealing your routine doing the 25 min jog is hell. Hour and a half of riding my bikes not so bad though.

Cool how you coping with the routine so far?

How much do you weigh and what is your target?

I would of liked to have lost weight faster but you deffo need patiance (spl?) since i started end of august upto now i lost exactly 2 stone.

My target is 11 stone at the end and by xmas im aiming for 12.7.

 

[Nate]

5ft 6in 13st 8lb
I'd like to loose 2 stone, will see how that looks

I've been enjoying the challenge of the routine, it's getting colder out now but I'll just layer up a bit more then the t-shirt I started by running just 5 mins and increased it every couple of days. I can probably run further then 25mins but the route I take gives me 5 mins to walk back home so pretty happy with that. The running is definitely a lot harder work then the cycling. Maybe I'm not pushing myself hard enough on the bike. Have one of those swiss balls too, workout 1 really works your abs! Can still feel it a bit after Monday.

 

[Amphrax]

5ft 6in 13st 8lb
I'd like to loose 2 stone, will see how that looks

I've been enjoying the challenge of the routine, it's getting colder out now but I'll just layer up a bit more then the t-shirt I started by running just 5 mins and increased it every couple of days. I can probably run further then 25mins but the route I take gives me 5 mins to walk back home so pretty happy with that. The running is definitely a lot harder work then the cycling. Maybe I'm not pushing myself hard enough on the bike. Have one of those swiss balls too, workout 1 really works your abs! Can still feel it a bit after Monday.

Thats good. The only comment I would make is that you need to change your run to the following:

My PT told me its not a good idea to run as far as you can go and then stop and walk back. Its best to Run for 2 mins, then walk for 1 min constantly while your out. This helps with the Metabilism (spl?)... If you cannot cope with the 2 mins run and 1 min walk, change it for 2 mins run 2 mins walk and so on, but you really need to start that as it will help you alot more.

 

[Appollo]

Todays weigh in 15st 10lb, nearly 2 stone lost since end of August.

 

[Amphrax]

Todays weigh in 15st 10lb, nearly 2 stone lost since end of August.

Nice one, well done Keep it up m8e

I just did a run this morning.

3 mins run 1 min walk and I worked it out at this...

20 mins total run
6 mins walking

I gotta do another tomorrow or sunday then I start that programme 2... gggggrrrrrrrrrrr