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Rowing is good - It's a full body movement and low impact compared to running.
Weight continues to trend down at 97.2kg from 110kg Oct 2022The Workout and Fitness Thread
Thanks all - this year has honestly been life changing! Till next year and the many new peeps that we will see this side!!!mybroadband.co.za
Decided to do a year in review linking to this post 21 Dec 2022. Pretty much the date I decided to get my health in order.
Hard lock down was tough mentally and physically basically just let go and let everything go to poep. When I got back from Serbia in Oct last year was 110kg highest I have ever been. Managed to get that down to 108.2kg in Dec 2022 not much to be honest when I started this journey. Also 187cm to put height weight into perspective.
Biggest push to get healthy was I was 34 at the time and not getting any younger.
Some parts of this year were easier than others (winter cold morning were the worst - but just get up immediately after the alarm goes off). The first month was probably the most difficult from a physical perspective but if you keep it up that just gets better. What helped was getting a personal trainer who understood what I was looking for. I dont need constant monitoring just a check in from time to time and a program that I can follow. I essentially had 2 core programs.
The initial was a full body work out same week that cycled the following for each day of the week:
1. Strength
2. Hypertrophy and musle endurance
3. Power
4. Speed and agility
5. AMRAP
After doing this for about 3 months I started to add pilates into the mix to improve core strength, mobility and flexibility. I thought it would be a joke before joining its anything but. Will def do this in the year to come.
Next program kicked things up a lot which I started about Oct and looked like this. Each week as follows (Pilates is on a Monday and AMRAP is optional - both of these I will keep next year and want to do a full week containing both)
1: Legs, push day, pull day, push day 2, AMRAP
2: Push legs, pull upper body, pull lower body, push upper body, AMRAP
3: Plyometrics, Strength, Hypertrophy, Joint Integrity X 4, AMRAP
4: Legs, push day, pull day, push day 2, AMRAP
5: Push legs, pull upper body, pull lower body, push upper body, AMRAP
6: Plyometrics, Strength, Hypertrophy, Joint Integrity X 4, AMRAP
So what else changed this year.
1. Sleep patterns - from 12/1 am to 7-8am to 9-10pm - 5:30am most days
2. Best mental state I have ever been in, also full of confidence.
3. Best physical state of my life, especially overall health.
4. Down 3-4 belt loops.
5. Went from 110kg to 97.7kg- 12.3kg likely gonna hit goal weight of 94kg - not the goal of all this as fitness was most important for me.
6. Heart rate went from an average resting HR of 75 to sub 60
7. Here is a summary of the activities, calories and time spent. I think on the back of this a solid foundation has been laid for next year.
Thanks all for the support, advice and most importantly motivation.
See you all next year when we will likely welcome a few more people into the thread!
On that note
and another belt loop just dropped
I can't offer a recommendation for a treadmill but I would suggest looking at recumbant stationary bikes as a possible alternative. They are often recommended as low impact cardio for heavy individuals. As they are common in commercial gyms, you could perhaps pick up a secondhand commercial grade one at a reasonable price.
Good idea
@cronjec - I highly recommend this. Facebook marketplace is full of stationery bikes on sale by people who bought it and gave exercise up after realizing it is too hard to move.
I don't know what is your budget but you can easily pickup a decent bargain for under R2000 (or even R1000) but always try the product yourself before buying it and take standard precautions when selecting area where seller is based.
True but a slightly ironic statement coming from a man who has recently dropped an Nkandla Firepool worth of cash on a Gucci Stationary bike
True but a slightly ironic statement coming from a man who has recently dropped an Nkandla Firepool worth of cash on a Gucci Stationary bike
About 20 years ago, I used to visit my brother in rawtenstall (near manchester) every year and thoroughly enjoyed early morning walks in freezing cold. I dig cold, even now. Of course, I was on holiday then so I could come home and just chillax. Must be impossible during work week.
In my defence your honour, have you seen the weather here in winter?
Most days in winter it's damp/rainy. So temps close to freezing, plus wind and rain does not make for a pleasant outdoor experience. I'm just not built for that - especially exercise wise - you bundle up in waterproofs and layers and then you start sweating. It's horrible
