blackNwhites Posted December 14, 2011 Share Posted December 14, 2011 Okay, next month I turn 30. For the past year or so I've been umming and arring about keeping fit, I do a lot of walking and cycling but want to incorparate running and a bit of weight 'lifting' into a regime of sorts. Something to do everyday. My bike is just a bog standard mountain bike, now't special, so not really good enough for everyday workouts. Good enough to get me from A to B though, which is important for me because everyone I know lives over 3 miles away. That's where walking comes in as well, sometimes I just wanna walk. Anyway, there is no set program that I work to. It's just a random thing, whenever I go out basically. I need a set regime. I can't afford the gym, but have weights and running shoes. Combined weight of weights, is only about 25kg, trust me, that's heavy enough at the moment. My physique is one of very skinny. I also want to put weight on whilst keeping fit, or at least maintain my weight. I'm 6ft and 11 stone. Can anybody help me out, or direct me to the right web space? Cheers. Link to comment Share on other sites More sharing options...
Shake n Bake Posted December 14, 2011 Share Posted December 14, 2011 If you have dumbells you can work almost every muscle in the body by doing a range of exercises. Start at a comfortable weight and work your way up. An exercise ball is also very useful for dumbell exercises. If you want to bulk up and gain muscle you might have to increase the amount of food you eat particularly the amount of protein. Protein supplements are good. I'd recommend myprotein.com You'll be able to find good dumbell exercises on the internet. If you're doing it regular you might want to focus on one muscle group each workout. To stay fit just carry on as you are, try to increase the distance you travel or decrease the time it takes you. Just don't over do it. The main thing is to stay motivated and make sure exercise isn't boring! Hope this helps! Link to comment Share on other sites More sharing options...
Shake n Bake Posted December 14, 2011 Share Posted December 14, 2011 Forgot to add that diets important. Less alcohol, less fat. More carbs for cardio, more protein for muscle gain. Try and have 6 smaller meals daily instead of 3 main meals. Its better for digestion. Link to comment Share on other sites More sharing options...
blackNwhites Posted December 14, 2011 Author Share Posted December 14, 2011 Cheers pal very helpful. Can't really afford to buy protein supplements, so basic foods are what I need. Not really sure which ones though, like pasta and potatoes, I know nothing of carbs and proteins. What type of foods are best, and what do they contain? I suppose I could search that, but was hoping for extended advice that are tailored towards me. Bit of an arse like that. So, carbs for stamina and protein for muscle. I know this now! btw, don't want to become the hulk. Just fit and agile...? Link to comment Share on other sites More sharing options...
Shake n Bake Posted December 14, 2011 Share Posted December 14, 2011 You should be fine with what you've got really mate. High protein foods include chicken breast, tuna (probably the best but my personal least favourite food in the world) skimmed milk is good. I have a whey protein supplement, a 2.5kg bag cost me 35 quid and I used 50g 3 times a week after big workouts, so it should last a long time but I admit its just another cost that isn't that necessary. For carbs look no further than pasta and oats. They're full of carbs. As long as you stick to a healthy balanced diet you'll be fine though. What kind of physique are you aiming for? Like broaden the shoulders a bit and gain some muscle around the arms ect? Link to comment Share on other sites More sharing options...
blackNwhites Posted December 14, 2011 Author Share Posted December 14, 2011 I used to be a competitive swimmer so I've still got the physique from my younger days, I'm quite fortunate in that I'm naturally fit from those days. I just need to tone it all back up. Obviously, my muscles will swell up a little bit from regular usage, it's suprising how little I do these days to be honest, my muscles don't get used so have sagged and flop about. Not quite chicken wings but you know what I mean. Basically, I want to be healthy and fit. I also want to be able to keep up with my mates playing 5 a side football, I can barely do 5 mins at the moment. 30 mins and I know I've been working hard. Your advice is sound mate, the foods are the main part. All tips are helpful though! Like I say, I want to do it every day just so I've got something to do and look forward to. As little as I do already, I enjoy it. Link to comment Share on other sites More sharing options...
Shake n Bake Posted December 14, 2011 Share Posted December 14, 2011 One thing to bear in mind. More than two pints within 12 hours of a workout might completely ruin your workout 'cause your body wants to get rid of the alcohol before repairing muscles. If your like me and like a drink at the weekend make friday and saturday your rest days 'http://www.dcfcfans.co.uk/public/style_emoticons/<#EMO_DIR#>/wink' class='bbc_emoticon' alt=';)' /> Link to comment Share on other sites More sharing options...
blackNwhites Posted December 14, 2011 Author Share Posted December 14, 2011 I don't drink! ....anymore. Link to comment Share on other sites More sharing options...
Boycie Posted December 14, 2011 Share Posted December 14, 2011 Well this thread is quite serious isn't it? I know any exercise to build up your muscles in your right arm? Guess it could be adapted to your left too? Link to comment Share on other sites More sharing options...
Shake n Bake Posted December 14, 2011 Share Posted December 14, 2011 Try both at the same time... Link to comment Share on other sites More sharing options...
rams71 Posted December 15, 2011 Share Posted December 15, 2011 i survive on kebabs,beer,fish and chips,chinkys etc not done me any harm,in fact i recommend it Link to comment Share on other sites More sharing options...
froggg Posted December 15, 2011 Share Posted December 15, 2011 Okay, next month I turn 30. For the past year or so I've been umming and arring about keeping fit, I do a lot of walking and cycling but want to incorparate running and a bit of weight 'lifting' into a regime of sorts. Something to do everyday. My bike is just a bog standard mountain bike, now't special, so not really good enough for everyday workouts. Good enough to get me from A to B though, which is important for me because everyone I know lives over 3 miles away. That's where walking comes in as well, sometimes I just wanna walk. Anyway, there is no set program that I work to. It's just a random thing, whenever I go out basically. I need a set regime. I can't afford the gym, but have weights and running shoes. Combined weight of weights, is only about 25kg, trust me, that's heavy enough at the moment. My physique is one of very skinny. I also want to put weight on whilst keeping fit, or at least maintain my weight. I'm 6ft and 11 stone. Can anybody help me out, or direct me to the right web space? Cheers. [url=http://www.realbuzz.com/]http://www.realbuzz.com/ There you go fella.....enjoy 'http://www.dcfcfans.co.uk/public/style_emoticons/<#EMO_DIR#>/wink' class='bbc_emoticon' alt=';)' /> Link to comment Share on other sites More sharing options...
blackNwhites Posted December 15, 2011 Author Share Posted December 15, 2011 Cheers Froggg, a lot to look at! Link to comment Share on other sites More sharing options...
WorksopRam Posted December 15, 2011 Share Posted December 15, 2011 Solitary Fitness by Charles Bronson worked for him. Link to comment Share on other sites More sharing options...
froggg Posted December 16, 2011 Share Posted December 16, 2011 on this subject, tore my calf muscle jogging down the beach yesterday.....not happy Link to comment Share on other sites More sharing options...
Boycie Posted December 16, 2011 Share Posted December 16, 2011 Was you in a hurry? Why don't you try walking places? Link to comment Share on other sites More sharing options...
WorksopRam Posted December 16, 2011 Share Posted December 16, 2011 'Chinky' is a terrible term. It's hardly even an abbreviation. Link to comment Share on other sites More sharing options...
froggg Posted December 16, 2011 Share Posted December 16, 2011 Was you in a hurry? Why don't you try walking places? take's too long.....should have got on me bike 'http://www.dcfcfans.co.uk/public/style_emoticons/<#EMO_DIR#>/sad' class='bbc_emoticon' alt=':(' /> Link to comment Share on other sites More sharing options...
Pearl Ram Posted December 16, 2011 Share Posted December 16, 2011 'Chinky' is a terrible term. It's hardly even an abbreviation. It's always been the chinky, it's just back in the day there were fewer sandal wearers to be outraged by it. 'http://www.dcfcfans.co.uk/public/style_emoticons/<#EMO_DIR#>/wink' class='bbc_emoticon' alt=';)' /> Link to comment Share on other sites More sharing options...
WorksopRam Posted December 16, 2011 Share Posted December 16, 2011 It's always been the chinky, it's just back in the day there were fewer sandal wearers to be outraged by it. You're right, it has always been. Doesn't bother me, per se, just don't see why people can't say Chinese. Link to comment Share on other sites More sharing options...
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