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  1. Yesterday
  2. Help!!! SOS!!!

    Bulimia is obviously something that is not really appropriate for trying to deal with on a forum. There are specialists for that. However, trying to put that to one side, in an attempt to give you 'something' to work with, if I can give you some stuff to read simply for 'inspiration', here are a few starting points: What's the best way to tone up? Lose Weight Fast - Playing the Long Game Successful Fitness Plans - Minus the Instagram Filter Goal Setting - The Key to Success At the end of that last one (and in one of the others I think) there is a download on Emotional Foundations. I'd really suggest getting that too. It's not a paid thing or anything, just something you can download, print out and read at your leisure. I really hope something in there is enough to spark something in you. However, if not, and you continue on, what I'm extremely glad you recognise as, the destructive path, I strongly suggest seeking out professional help. You're health is too important to neglect. Good luck and let me know how you get on. Mark.
  3. Breakfast On The Run

    Stressing about it is possibly doing more harm than skipping the actual meal. In fact, there is a chance that skipping breakfast MIGHT be a good idea. Maybe, maybe not - depends on the circumstances. But, have a look at this article on Breakfast - is it the most important meal of the day? and you will be able to assess whether it's something you should even be concerning yourself with or if it is, indeed, something you should make a priority. Hope it helps, Mark.
  4. Loose body fat but maintaining muscle

    There are so many approaches you could take and finding the right one for you personally is not something that you are likely to find first time of trying. However, here's an article that has just gone up that may be of use to you http://www.dcsfit.com/mini-cuts/ Maybe check it out and as you progress with trying options, come back with queries as they come up to try and find your own specific 'best' route (which is going to be different for everyone). Good luck, Mark.
  5. Overweight need some desperate advice

    Hey Simon, Great start - your mind shift is fantastic and will serve you well I'm sure. 5x5 is a common starting point for many lifters. It makes sense, it's easy to follow and it definitely works for a lot of people. There are a couple of downsides though. Firstly, sorry to say, your age. It is what it is (I'm only 4 years behind you, so essentially in the same boat), but now you are starting something new. It's not like you've been lifting all your life and doing this, you're trying to get a body that, most likely, has lost some of its edge due to lack of use, to suddenly start doing something drastically different and cope with progressive overload. Your joints and tendons are suddenly under strain and your system needs to be able to recover. And that's the second issue. The 5x5 programme is pretty rigid in its design. Firstly, it's very rigid in its rep approach (clearly) - the 5 sets of 5 reps. So what happens if you had a bad night's sleep the previous night, or you are stressed and didn't eat as well prior to hitting the gym? Are you still going to push for the 5 reps for 5 sets at the set weight for that day? Alternatively, what if you are bursting with energy and you get to the end of the 5th set and feel you could have done a lot more? Do you just stop and move on? Isn't that a wasted opportunity? If I can give you some suggested reading on this matter: Why count reps? Every Rep Counts! Is your training plan fluid or rigid? Together these cover that in more detail. Similarly, the suggestion above says adding cardio couldn't hurt. However, actually it might, depending on how you go about it. I feel you are focusing on the strength portion of your ultimate change first. And I believe that is the right way to go about it. If you are stronger and your body is in good balance due to working muscles in all directions, you will be able to physically do more in the way of burning energy and keep yourself safer. So it's a better foundation. If you add in cardio, you may be using up your energy stores and have to sacrifice some of the progress you are making on a strength gaining front. That said, if your ability to recover is the element that is holding you back, then training your heart and lungs would be beneficial. But you can do that without traditional cardio (ie running, bikes etc) and use higher intensity resistance based training to do the same job (such as using push sleds, battle ropes and the like). Plus, recent studies have shown that the older you are the more benefit high intensity training is to you. Just beware, again, high intensity training burns up glycogen, which is also needed for strength training, so you need to ensure you fuel these workouts, predominantly with carbs (and sufficient protein for muscle repair). Lastly, again going back to the age thing (I hope I'm not going OTT on this, I'm definitely not saying or trying to imply you are old, just that you are not a testosterone fuelled 21 year old who can get away with almost anything in the gym, nor are you an experienced lifter with a body that knows how to do these moves well and has been staying prepared for it for years). So for someone in that category, it may be wiser to focus more on unilateral style lifts (ie dumbbells or one side at a time - such as split squats and lunges) with only some of your workout using barbells (ie bench presses etc). Obviously you've just given a small snapshot of who you are on a forum. I've never met you and I've never seen you train. So, this answer is trying to cover a lot of bases and just give you some things to think about, not a definitive answer. But I hope there is enough there of use. In the end, doing something beats doing nothing and even if you do make mistakes, you'll feel them, you can learn from them and move on. But for some, too many injuries or fatigue days can be discouraging. So, I'm hoping, with this, to give you the tools to avoid as many as possible. Good luck and keep us posted on your progress. Mark.
  6. Machines or free weights

    In truth, all weight training is dangerous in some capacity. But then, so is crossing the road (you could get hit by a bus) or walking down a flight of stairs (you could trip and fall). The thing is, what is the risk versus the reward? If there was no reason to cross the road other than to get to the other side (maybe that works for chickens) then the risk is insanely high in comparison because there is zero reward. If the woman/ man of your dreams is over there, you haven't seen them for years and have been desperate to find them and they are just about to get on a bus, assuming the road isn't Silverstone on race day or something, then the reward probably trumps the risk. So, everything in the gym SHOULD be about risk versus reward. Free-weight training has a high risk level IF you don't know what you are doing. But the rewards are pretty high. Interestingly, for most conventional moves, the higher risk exercises tend to have a higher reward, because they recruit more muscles (ie Squats & Deadlifts are riskier but higher reward than bicep curls or lat raises). Therefore, if you know how to perform the lifts and do so with good technique, then the reward is more than worth the risk. And so long as you don't go crazy (looking for PBs every time) and can therefore maintain that form to 95% perfect at all times, there is hardly any risk at all in relative terms. With Resistance Machines the learning curve is much lower. If you don't know what you are doing, you can , theoretically, still walk up to a machine, read the instructions (usually stuck on the machine) and get going almost instantly with reasonable form. Assuming we are talking about machines with fixed planes of movement (chest press, leg press, leg curl etc) then you are pushed into a seat or against a pad or something, meaning you are highly unlikely to twist the wrong way and cause an injury. But, because you don't have to stabalise (you are using leverage to do that for you) then your returns on the exercise are lessened. This is not so much the case with cable machines. So things like lat pulldowns (using a cable not levers), a seated row (again cable, no chest pad or levers) or cable crossovers, there is a bit more stabalisation required as the cable is free to move in all angles. Therefore, a better return, but not quite to the level of free-weights, but the risk is a lot less. However, that is just risk in the moment. If you use a freeweight machine that uses lever or fixed ranges of motion, there is a long term issue. These machines are generally set up for 'the average man' who doesn't exist. They have a plane of motion that is the average. But maybe your hips or shoulders or whatever, don't naturally move through that plane of motion. Now the machine is forcing you to do something that your body shouldn't really be doing. So yes, you are less likely to twist and hurt your back, but you are continually straining your joints. Perhaps very lightly, but if you continue to do it, you may end up with RSI or a damaged tendon or ligament etc. Suddenly that doesn't feel as safe and the risk has gone up. My advice is, if you don't have anyone to show you how to do the freeweight movements properly. Find a way to learn (videos, books, take a course of a workshop or something). If your gym is decent (alas few are) there will be someone there who knows what they are doing and can help you. Rather spend the time getting the foundations right and build up to the high rewards, than try to get quicker results with the easier equipment and then suffer in the long term (at which point, if you want to keep progressing you'll have to learn the moves anyway). But, maybe, alongside the bigger moves, that you are spending time learning, utilise more isolation movements (curls, lat and front raises, kickbacks etc), body-weight exercises (push ups, pull ups, lunges etc) and cable based exercises (lat pulldown, seated rows, cable flyes, cable split squats etc) and build up your toolbox of exercises until you have a big enough range to choose from that you can safely apply them to your specific goals in a more tailored programme. Hope that all makes sense. Good luck, Mark.
  7. Running and weights routine

    Your goals are a bit all over the place and your question pretty generic. Essentially you seem to be saying: "How can I increase strength?" (which will require taxing your body in a way that requires energy. "How can I reduce body fat?" (which requires an energy deficit) "How can I run faster" (which requires strength, power, good mechanics and focused speed training) "How can I run longer distances" (which requires fat stores to fuel the runs, low muscle density to be lighter for the runs and a surplus of energy to allow the runs to happen). Plus "How can I do all of this, but with as little time and effort as possible?" It may sound all a bit nit-picky, but it is a lot of contradictions. Add to that the fact that you seem to be suggesting a low carb diet (I assume slow carb was a typo) but half your goals require glycogen (carbs) to optimally fuel them. There are so many things here, rather than write an insanely long post, can I give you a few things to read? How Long Should You Workout? Is your training plan fluid or rigid and which is best? Goal Setting - The Key to Success Lose Weight Fast The Best Way to Tone Up Why Count Reps? What is a Fat Burning Zone? I realise that is a lot of reading, but I think it's worth taking some time to give them a read through over the coming days. It may not answer every question, but it should give you a good sense of direction. If you have more questions, there are MANY more articles on that site and just use the search function or the "I need help with..." portals. Then if you still feel you have questions that need clarifying, come back and ask away. I really hope that helps. Mark.
  8. Last week
  9. Weight Loss

    Here are some weight loss tips that are actually evidence-based. Drink Water, Especially Before Meals. Eat Eggs For Breakfast. Drink Coffee (Preferably Black) Drink Green Tea. Cook With Coconut Oil. Take a Glucomannan Supplement. Cut Back on Added Sugar. Eat Less Refined Carbs.
  10. Protein shakes?

    a great protein is isoflex by allmax because it is high in protein and low in carbs and cals https://www.samedaysupplements.com/isoflex-by-allmax-nutrition.html
  11. Banana Rolls ?!?

    just start exercising, doing both resistance training and cardio exercises. also make sure your diet is in check. eating healthy, keeping calories low, and staying consistent are essential
  12. New to the gym need some tips :0

    seems like a few people left this out. at 147lbs, you don't really need to be focusing on cutting belly fat, you should be focusing on growing everything else
  13. Overweight need some desperate advice

    this seems like a good path, adding cardio to your routine couldn't hurt
  14. Helpful food tips

    Have you ever heard of the Mediterranean Diet? That is not a diet as you might know it. Just a change of lifestyle. It is very easy to follow. You have to eat more vegetables and fruit, olive oil instead of other unhealthy oils, nuts,etc. Check it out in Google. You tube have some really delicious recipes that can help you out. Before you know it you will drop the weight you desire
  15. Cycling Is Best Exercise.

    Yes, of course, cycling is the best to keep fit and healthy it helps to increase stamina. If you are unhealthy and fond of fast food, you must have to do cycling on regular basis to burn more and more calories.
  16. Protein shakes?

    I'd look at your diet first making sure you're eating about 140g of protein (the usual advice is 2g x your weight in lbs). If you're not eating much protein then adding 20g in shakes won't make much of a difference.
  17. Hi Any help would be much appreciated So a bit about me my name is Evan and I have been going to the gym for about 3 months. I am very interested in getting into Body Building. I have been doing a lot of research and I don't know that muscle my goal is to become lean with a body fat of about 9-12% and have nice muscle definition. I know I need to eat clean have the right amount of macros and micros but I don't know weather to cut and build muscle or bulk and loose body fat and then gain muscle. Any tips and help would be appreciated. I am about 67kg and 6ft 1 and about 13-14% body fat. Thanks in advance Evan
  18. Hello all, My first post here. I am 44 years old and about 2 stone over weight. I am 6 foot 5 inches so it doesn't carry on me that bad. I have a bit of a belly on me though :) My question is simple. I have started doing a 5x5 weight program in the gym which almost killed me after the first day but the pain gave me a new outlook on life. Now im ready to hit it hard.Am i doing the right? do i stick with this program of high intensive lifting to build muscle and loose weight or am doing something that could be counter productive in the long run. My goals are simple. Get rid of this belly, get big and get a six pack. Not asking too much ey :)I'm eating healthy. Chicken, rice fruit, im not eating crap anymore and im having a shake for breakfast. I've made a good start but am i on the right path to my goals, or should i concentrate on cardio to loose the belly first? Any help you pros could give me would literally be life changing for me, i cant stand the body im in any more :(
  19. Protein shakes?

    Hey, I have started exercising at home with some free weights and was wondering if protein shakes would help me to tone up a bit. I exercise 6 days a week with 2 days on biceps/back, 2 on triceps/chest and 2 on legs/shoulders. I do pretty much all of my exercise with 2 dumbbells (currently at 10kg a piece) and overall my workout lasts about an hour a day. This also includes my daily warm-up/cool-down and I do some sit-ups, press-ups, plank etc. to increase my core strength. I am a novice and pretty low key in my ambitions, I don't want to end up being a bodybuilder or anything but would like to increase my weight from about 64kg at the moment to about 70kg in the foreseeable future. I was wondering if protein shakes would be appropriate to help me gain this weight or whether it would be overkill for my situation? Any help or advice would be greatly appreciated! Thanks in advance, James
  20. Earlier
  21. Chasing Elves 10k

    Haven House Children’s Hospice provides a range of support to life-limited children and their families to support them through the most difficult circumstances imaginable. This includes planned respite, short break and end-of-life care, as well as services designed to improve emotional and physical wellbeing, across The White House, our Holistic Care Centre and in our local community. So support our families by running, jogging or walking your way around our brand new festive 10k course. Starting and finishing at Hainault Forest Country Park, Chasing Elves promises to be an exciting Christmas themed challenge that is open to all, from beginners to experienced runners. Whether it's your first-ever race or you're aiming for a final personal best of 2017, grab an elf hat and your trainers, and commit to improving your health and fitness. To find out more information and purchase tickets, please click here.
  22. Helpful food tips

    In planning any of your meals, you want to have a balance of carbohydrates, protein, and healthy fats. A good general rule of thumb is 50% of calories of the meal coming from carbs, 25% from protein, and the other 25% coming from healthy fats. Side note: contrary to popular culture, neither carbs nor fats are evil, only the overindulgence of either can be detrimental to healthy weight management and/or weight loss. Breakfast will get your metabolism going and fuel your mind and body to tackle the day. It will also support healthier eating habits the rest of the day - you will be less inclined to grab high-fat, high-sugar foods to curb your hunger. Here are the resources!: • Refrigerator Oats - (my personal fave!) make the night before and eat in the morning! (http://bit.ly/2gjIcyp) • Breakfast Egg Cups (http://bit.ly/2yzHFmh) • Smoothies - (http://bit.ly/2gPx6BN) • Raspberry/Blueberry Almond Muffins - pair with 2 eggs prepared however you like, hard-boiled included (http://bit.ly/2ziUwqg) • Pumpkin Muffins - also pair with eggs or another protein to complete the meal (http://bit.ly/2xRRxZo) • Banana Bread - pair with protein to complete the meal (http://bit.ly/2hOtyzz) • Slow-Cooked Chicken (http://bit.ly/2yxJ9va) This list is NOT exhaustive. I hope that I have, however, given you a number of good ideas to start from. Stay in the realm of that macronutrient breakdown that I gave above - 50% carbs, 25% protein, and 25% healthy fats. If you want even more ideas, check out this artlcle from Greatist - 56 Cheap and Healthy Breakfast Recipes. (http://bit.ly/2l1dIXo) They've also got a great article on 33 Healthier Breakfast Alternatives. (http://bit.ly/2yr9rSm) The last one that I enjoyed looking through was 39 Healthy Breakfast Recipes for Busy Mornings! (http://bit.ly/2yxrSUz) Just remember to balance your meal! Next week, I will be sharing meal prep tips to help you stay on track with your nutrition goals and eating habits. Stay tuned! :) Want more help in planning your meals and nutrition? Reach out to me and let's have a conversation about what your goals are, where you are today, what challenges you're facing, and how I can help! I work with each of my clients individually to help you to create solutions that work for you - your tastes, your resources, your lifestyle!
  23. Banana Rolls ?!?

    Well done for joining your leisure centre, tells me you are serious about your health and fitness Fat is distributed underneath our skin proportionately and genetically In all cases cardio exercise burns fat proportionately - one cannot burn fat in a targeted area. Start your cardio program together with healthy eating plan below - your gym fees include an initial program, also ask for buttock (glute) strength exercises to tighten that area 1st measure the inches around your top thighs and re-measure every week. Diet: A simple eating plan, Eat only natural unprocessed foods: 2 portions protein (the size of the palm of your hand) eg. meat/ fish/chicken/ eggs/ cottage cheese etc per day and 6x fruit and/or veg 'colour' portions: red, orange, yellow, green, purple and white every day A portion is the size of your fist Let us know how you get on
  24. Banana Rolls ?!?

    Hi all, This is my first post :) I have a fatty thing known as 'banana rolls' since 18. I am 24 now. I am a slip person but not physically active. I have registered with my local leisure centre and need advise on how I could get rid of the fat under my buttocks. I have attached a photo to give you an idea. I look forward to your replies! Many thanks Pic 1.jp2
  25. PT - Ask away!

    So guys and girls... I'm new to this site and thought I'd set up this thread for you to ask me any questions you like related to health and fitness. I am a level 3 PT so have a sound knowledge in these areas. Ask away and I'll reply as soon as I can!
  26. New to the gym need some tips :0

    Being 16 years old you are in the advantageous position of havig youth on your side. The older you get the harder it is to change your physique. Keeping it simple, to drop fat you need to burn more calories than you put in to your body. So cardiovascular exercise is going to be important. Also, take into account any other exercise you do during the week through sports or hobbies. Diet wise - Try and keep it as clean as possible and avoid "fast foods" as much as you can. Base your meals on good quality protein (meat,eggs etc), vegetables (as many as possible) and a wholegrain carb source (brown rice, wholegrain bread etc) to give you the energy to train in the gym. My personal opinion is it would be better to train to drop the body fat first and then when you are happy with the results to focus on building muscle as to do this you need to be in a calorie surplus (eat more calories than you burn). You can maintain your muscle mass when you are trying to lean up by lifting weights however. I would recommend a upper and lower body part split for example: Day 1 - Upper Body Day 2 - Lower Body Day 3 - Rest Day 4 - Upper Body Day 5 - Lower Body Day 6 & 7 - rest Hope this helps!
  27. Not impossible at all! You need a personalized workout and meal plan (for example: bit.ly/2zhJ5lN ) Check it out!
  28. The home gym is an amazing resource that you ought to exploit. Between furious timetables to the non-sense going ahead in business gyms, home gym training is the place of refuge for individuals hoping to prepare in a way that really creates comes about. There are many reasons why you ought to have a home gym and I urge you to peruse on as one of these reasons could be extremely appropriate to your individual circumstance. 1. Life Gets In The Way: It is dependably a smart thought to have an emergency course of action. Some of the time in spite of our best-laid plans, life acts as a burden and unexpected impediments can intrude on your training plan. Having a home gym that you can depend on will guarantee that you can fit in your training sessions and remain on track in spite of the vulnerability of life. 2. Home Gym Training Fits Your Schedule: If you have a home gym you don't need to stress over heading to the business gym and fitting training into your calendar. Citing Coach John Davies, "It doesn't bode well to drive 40 minutes to the gym to exercise for 20 minutes just to drive an additional 40 minutes back home!" Via training at home, you can likewise totally maintain a strategic distance from the bustling circumstances at the nearby alleged "wellness focus." Having your own particular home gym gives you the flexibility to prepare when you need to prepare. 3. A Training Environment That You Enjoy: A key advantage of having your own one of a kind home gym is that you get the chance to set up a training domain that you appreciate. No compelling reason to stress over dropping the weights on the floor excessively boisterously and terrifying the general population doing the machine circuit. There is additionally no compelling reason to endure Britney Spears marking "hit me, child, once again" while performing Squats and no compelling reason to smother your primal shouts amid your next arrangement of squats so as not to outrage others. In your home gym, you can play whatever music you like at whatever volume you like. You can set up blurbs and pictures that spur you and set up your home gym in a way that is helpful for your Renegade training style. 4. Focus: One key advantage of having a home gym is to maintain a strategic distance from the diversions found in most chain gyms. I as of late talked with Coach Dan John and he said the accompanying, "Look. I could prepare at a chain gym in Las Vegas with the goal that I could take a gander at all of the delightful young ladies working out however in the event that I truly need to get something fulfilled amid my training session I will keep training in my carport gym so I can accomplish the outcomes I am searching for." As somebody who is hoping to accomplish genuine outcomes, you have to concentrate on the job that needs to be done and training in your own particular home gym can enable you to keep your mind concentrated on hard training. When you attempt home gym training you may never backpedal to training in a business gym (on the off chance that you can help it). 5. Privacy: If you have your own home gym you can prepare however you need and welcome whoever over to prepare with you. You likewise don't need to stress over clothing standard and you can prepare shoeless without being shouted at. It is likewise decent not to have gazed at the whole training session and to dodge individuals hitting on you each time you go to the gym (a few people are indecent at some of these business gyms!). 6. Save Money On A Gym Membership: Let's face it. Gym participations can be costly. I urge you to ascertain the amount you spend on your gym enrollment consistently. For a few people these aggregate methodologies a thousand dollars! Presently quick forward ten years and aggregate up the amount you have spent on a gym enrollment. Stunning! That aggregate signifies a stunning number for a few people! The considerable thing about getting into training that works is that when you build up a top to the bottom comprehension of the key training ideas that learning enables you to accomplish exceptional outcomes from the most straightforward and least expensive equipment. You could possibly spare yourself a huge number of dollars by gradually developing your own special home gym after some time. I address what equipment really has an incentive in my digital book and pamphlet accessible at www.HomeGymSecrets.com 7. Train with Intensity: Once you figure out how to prepare in a way that really delivers comes about you will turn out to be extremely acquainted with intensity in your training. Sadly, most business gym goers are definitely not. Training with Intensity in an anchor gym can prompt objecting looks from kindred supporters, disturbances in your training design while sitting tight for the 14 years of age kid to wrap up his arrangement of biceps twists in the power rack, and obviously, the thing that irritates me the most is the point at which the nearby ACE-affirmed "coach" comes over and reveals to me that I ought not to perform Snatches or Clean since they are "perilous!" These inconveniences can be totally kept away from via training in your completely prepared home gym. There you have it. I have furnished you with seven convincing reasons why you completely ought to have a home gym. When you get set up your home gym training will enable you to prepare in a way that produces comes about and permits you greater flexibility in your training.
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