[teacherintraining]

I'm giving up making excuses...
'i'm too busy'
'i'm too tired'
'i'm too stressed'
Because I know excercise and being healthy are all antitodes to all of the above!

I am aiming to get into shape and I need the help of you guys. I know there is a lot of expertise in this forum so any help/ tips/ advice/ encouragement would be greatly appreciated.

I have had phases of taking up resistance training and have started to see progress however have given up in the past. I know resistance will help me combined with more protein and generally more activity.

I am going to be really brave and post pictures later this eveningjust to shame me into action eeeek.

At the moment I am 5ft 3 and about 9 stone 3. The dreaded calipers (acuracy debated!) tell me I am about 30 % body fat which is the real figure I want to work on. Although I am weighing myself I am going more on the body fat figure to get the look and strenght I want.

Wish me look and see you all around! I am new to this so be gentle with me!

[mikestraws]

(Original post by teacherintraining)
I'm giving up making excuses...
'i'm too busy'
'i'm too tired'
'i'm too stressed'
Because I know excercise and being healthy are all antitodes to all of the above!

I am aiming to get into shape and I need the help of you guys. I know there is a lot of expertise in this forum so any help/ tips/ advice/ encouragement would be greatly appreciated.

I have had phases of taking up resistance training and have started to see progress however have given up in the past. I know resistance will help me combined with more protein and generally more activity.

I am going to be really brave and post pictures later this eveningjust to shame me into action eeeek.

At the moment I am 5ft 3 and about 9 stone 3. The dreaded calipers (acuracy debated!) tell me I am about 30 % body fat which is the real figure I want to work on. Although I am weighing myself I am going more on the body fat figure to get the look and strenght I want.

Wish me look and see you all around! I am new to this so be gentle with me!

It takes a fair few times using the calpiers to get it right. I tend to use the calpiers then step on the digital scale and use both those numbers for a rough, rough estimate. 16-20% for example.

By the sound of your stats you don't sound overweight, so it's possible you just need to re shape your body which will come through strength training and a great diet, with some cardio if you have time or if you want it.

What facilities do you have available to you?

[teacherintraining]

(Original post by mikestraws)
It takes a fair few times using the calpiers to get it right. I tend to use the calpiers then step on the digital scale and use both those numbers for a rough, rough estimate. 16-20% for example.

By the sound of your stats you don't sound overweight, so it's possible you just need to re shape your body which will come through strength training and a great diet, with some cardio if you have time or if you want it.

What facilities do you have available to you?

Thanks for replying. Yeah I think reshaping is the name of the game! I have just taken some scary pictures which I am getting the courage to post but I think it will shame me into action hopefully!

Can I ask what is your idea of a great diet?


I am very lucky in that I do have access to a full gym and pool. I am going to try a kettle bell class tomorrow just to ease myself in a perhaps pick up a few good tips.

[teacherintraining]

Here's my start point. Urgh. This was torture but I'm hoping people can advise on which excercises will target my problem areas! Thanks a million

[sil3nt_cha0s]

^ full front pic but no full back pic?

[teacherintraining]

At this point I was too traumatised to take any more. You get the picture.

[mikestraws]

Basically with the diet I would say keep it natural. So as far as the kind of things you are eating just eat things that are as close to their natural state as possible. Fresh fish instead of fish fingers, lean beef, chicken, and pork instead of birds eye style breaded chicken products. Tinned tuna in water or brine instead of oil. Eat fruit once or twice a day but avoid fruit juices. Eat as many vegetables as you can, shovel them down your throat! Keep a good stock of things like lettuce, tomatos, spinach to hand. Instead of refined sugar in hot drinks use natural honey, when cooking try to make your own sauces instead of using jars. Obviously the less chocolate, sweets, crisps, fizzy drinks, alcohol etc that you can consume the better.
As far as dair goes eat cheese sparingly, cottage cheese is good also. Milk I would say semi skimmed, anything lighter than that is void of nutrients. Eggs are a good part of your diet, including the yolks, lot's of good cholesterol and dietary fats in there. Try to eat sweet potatos equal to white potatos, each has nutritional benefits than the other doesn't, if I had to choose I would say I eat sweet ones more often than white, but as long as you eat both it's all good. When you do eat rice, pasta or bread keep them brown, and in moderation. Shelled nuts are also a great thing to snack on for protein, fiber and fats but be warey as they can be high in calories.

Eating like this you can't really go wrong. The more natural the food is the better, one of the benefits of eating like this is your meals end up not being very calorie dense. So you can eat well without feeling like you are on a diet and it will be very hard to go over your calories. Just keep in check the quantities you eat to make sure you are not eating more than you burn.

There are tools online for calculating your BMR, once you know this add some extra calories on to make up for your day to day life, add some calories on for your exercise and keep that number in mind as the "maximum" you can eat. You don't need to spend ages working out the contents of each meal for your goals, however the more attention you put into it, the more results you are likely to see.

And finally, have a treat once in a while. A couple of drinks and a pizza on pay day at the end of the month isn't going to kill all your progress, but having it at the end of each week is a diffent matter!

[teacherintraining]

(Original post by mikestraws)
Basically with the diet I would say keep it natural. So as far as the kind of things you are eating just eat things that are as close to their natural state as possible. Fresh fish instead of fish fingers, lean beef, chicken, and pork instead of birds eye style breaded chicken products. Tinned tuna in water or brine instead of oil. Eat fruit once or twice a day but avoid fruit juices. Eat as many vegetables as you can, shovel them down your throat! Keep a good stock of things like lettuce, tomatos, spinach to hand. Instead of refined sugar in hot drinks use natural honey, when cooking try to make your own sauces instead of using jars. Obviously the less chocolate, sweets, crisps, fizzy drinks, alcohol etc that you can consume the better.
As far as dair goes eat cheese sparingly, cottage cheese is good also. Milk I would say semi skimmed, anything lighter than that is void of nutrients. Eggs are a good part of your diet, including the yolks, lot's of good cholesterol and dietary fats in there. Try to eat sweet potatos equal to white potatos, each has nutritional benefits than the other doesn't, if I had to choose I would say I eat sweet ones more often than white, but as long as you eat both it's all good. When you do eat rice, pasta or bread keep them brown, and in moderation. Shelled nuts are also a great thing to snack on for protein, fiber and fats but be warey as they can be high in calories.

Eating like this you can't really go wrong. The more natural the food is the better, one of the benefits of eating like this is your meals end up not being very calorie dense. So you can eat well without feeling like you are on a diet and it will be very hard to go over your calories. Just keep in check the quantities you eat to make sure you are not eating more than you burn.

There are tools online for calculating your BMR, once you know this add some extra calories on to make up for your day to day life, add some calories on for your exercise and keep that number in mind as the "maximum" you can eat. You don't need to spend ages working out the contents of each meal for your goals, however the more attention you put into it, the more results you are likely to see.

And finally, have a treat once in a while. A couple of drinks and a pizza on pay day at the end of the month isn't going to kill all your progress, but having it at the end of each week is a diffent matter!

Thanks for all this.

All makes good common sense

I know it but it never hurts to hear it again!

Thank you!

I feel very determined to do this!

[Sophiemaybabe]

nice curves

im doing the same, we should do it together im going to do protein shakes for lunch and fruit if i need a snack
i dont have time to go to the gym because of exam revision, but after exams im gunna be down there like theres no tommorow

xx

[teacherintraining]

(Original post by Sophiemaybabe)
nice curves

im doing the same, we should do it together im going to do protein shakes for lunch and fruit if i need a snack
i dont have time to go to the gym because of exam revision, but after exams im gunna be down there like theres no tommorow

xx

Yeah? Good luck! I'm gonna keep posting here so join me! Keep me up to date.


Good luck with the revision- it can be a real challenge staying healthy at revision time- if you're anything like me you just do what you can to get yourself through!

What are your goals?

[Sophiemaybabe]

(Original post by teacherintraining)
Yeah? Good luck! I'm gonna keep posting here so join me! Keep me up to date.


Good luck with the revision- it can be a real challenge staying healthy at revision time- if you're anything like me you just do what you can to get yourself through!

What are your goals?

good luck to you too! yeah i would put a pic up too, ill see if i can be bothered lol

i want to just get slimmer and more toned, havnt got a goal in mind yet, not sure how far i should push myself
what are your goals?
also do you know your stats? im gunna go measure xx

[teacherintraining]

(Original post by Sophiemaybabe)
good luck to you too! yeah i would put a pic up too, ill see if i can be bothered lol

i want to just get slimmer and more toned, havnt got a goal in mind yet, not sure how far i should push myself
what are your goals?
also do you know your stats? im gunna go measure xx

My goals are based on body fat % i just want to get it down and build in workouts into my routine in a sustainable way- make it a way of life really!
No idea on stats don't think I have a tape measure might think about doing this!

[Sophiemaybabe]

(Original post by teacherintraining)
My goals are based on body fat % i just want to get it down and build in workouts into my routine in a sustainable way- make it a way of life really!
No idea on stats don't think I have a tape measure might think about doing this!

ah fair, yeah i used to go to the gym 3 times a week, i really miss it but education takes a priority atm for me
i went today though - it felt good - 25 mins on the cross trainer then i had to go because i was chatting too much LOL
im thinking i was to get below 60kg and size 8 lower half (im 8 top, 10 bittom atm :/ )
xx

[mikestraws]

(Original post by Sophiemaybabe)
nice curves

im doing the same, we should do it together im going to do protein shakes for lunch and fruit if i need a snack
i dont have time to go to the gym because of exam revision, but after exams im gunna be down there like theres no tommorow

xx

So you're going to live off protein shakes and fruit? Not to sound big headed but I didn't list that as part of my sensible nutrition post...for a good reason.

[HFerguson]

>I'm done making excuses
>guys I need your help

won't ****ing happen. Care to prove me wrong?

[teacherintraining]

(Original post by HFerguson)
>I'm done making excuses
>guys I need your help

won't ****ing happen. Care to prove me wrong?

ha don't know if you've done this on purpose to motivate me... cos anyone telling me I won't be able to do something spurs me on.



Will post new photos in 12 weeks. See how I'm getting on then.