Yeah Ian Marber has got some top recipes…but be warned…if you follow his diet the smell of garlic will seep from every pore in your body! I did it about 2 years ago and my boss got to the stage where she couldn’t sit in the same room as me. I, needles to say, was blindly unaware!
you sure you didn’t just need a shower?
Alex, ive started to go to the gym again this past 5 weeks, going 4 times a week. i do
30/40 mins on the airwalker do about 6 miles
I then use the handweights starting on 10’s up to 14s both arms 3 sets of 10s each weight (so 30 lifts both sides total weights)
Then onto the pulldowns usually on the 6th bar down again 3 sets of 10’s
Then the front pull (i think thats what its called? you sit and pull towards you, sort of like rowing action) thats on about 7/8 bars and again 3 sets of 10
Then i do 3 sets of 20 sit ups and stretching out and thats that
i have also tried this week lifting the bar with weights on each end but its only been with the lightest of weight, cos im just getting used to that and its hard to control the bar when your laying under and lifting up…so ive got to get more used to that before i get comfortable doing it…
But i cant say ive noticed a difference in weight loss although my arms are getting some definition in them, its early days though…think its got to do with my age …so im plodding on with it…if i dont see a change in another 3/4mths i might just sod this all off cos i will just resign to being a fat old bird !!! 
Do you think i should stick at what im doing, or change the routine? sort of shock the old body a bit into waking up and getting rid of this body fat, esp round the ol mid tum …middle age spread an all that…grrrrr
This is probably not necessary to do every time, also I would recommend a heart rate monitor so you know how hard you are working on this. 20-30 minutes is plenty of cardio, and it might be a good idea sometimes to mix it up by doing interval style work (30 seconds fast, 1 minute slow or similar) to work different energy systems and increase the post-exercise calorie burn.
Not the worst regime in the world, but basically start with the movements that use the most muscle - so squats, standing press, pull-ups etc and do the little arm bits and stuff towards the end. Doing 3x10 forever is not as efficient as changing rep ranges - for instance if you’re aiming for around 30 reps you can do 3x10, 4x8, 6x5, and 10x3 which means you are working with heavier weights every week, then repeat and try and improve your weights lifted.
All the above is very basic advice and doesn’t take into account a whole host of things that may or may not affect the plan such as postural issues, injuries, time and equipment available etc.
Also, the diet will be the thing that is responsible for 90% of the progress, without a good diet even the best training plan will just get you very strong, but not losing fat.
HAHAHA ROB YA PHAT CNUT…!!!:laugh:
wait till the spring me old mate…we’ll get back on the bikes and get back in training!!!:D…last one to frith buys the donuts:w00t:!!!
smiled:).
Cant believe you Shane, poor old Rob’s been told by his Mrs ‘He’s getting to fat to F*(K’ and all you can do is take the p1ss :crazy: Rob good luck with it Mate, I’ve got complete faith you can do it ;)If everyone else’s tips dont work…Have a couple of pints of shandy like you did at Santa Pod, must of lost a couple of stone there :sick: 
What ya laughing at? this is what i look like on the treadmill !!! cept i dont go for the bucket o chicken…not allowed to eat wheat an all that…but err…put a bowl of ice cream in front of me and…well…yeh, this is what i look like on the treadmill !!! :D:P:D
You cheeky f*ckers, what I’m going through here is more embarrassing than dropping my bike at BMM.:w00t:
I new I was unfit but only managed 7 minutes on the machine for the first go,:w00t: what surprised me was my legs, they felt like lead weights and oh my god, trying to break the normal routine of coffee, chocolate, cakes and fry ups and replace with the more healthier options is still ongoing.
The hardest thing already is saying goodbye to my jaffa cakes. The problem I had with them is I can’t eat one; it’s got to be the whole pack.:w00t:
Will post on Sundays from now on in this thread. Looking forward to stepping on the scales Sunday morning.:w00t:
nobody is looking forward to this than me mate;).
smiled:).
im down to 13.05 ive started to eat alpen bars as snacks in the eve and oringies i started with 10 min walking on the machine ran for one then walked then ran for another one walked need to get your hart fast and out of breath then you are burning if it dont work come see me il give some flu that helps good luck
Rob,
I’m you supporter as well,
excercise frequently (swim if you have the time),
take a neighbour’s dog for a walk/run every now and then (unless you have your own dog 
and be consitent.
Then when you achieve your monthly target and you deserve a treat - pop in for Hageen Daas ice-cream (I’m addicted…)
Warm hug,
y.
The point is Rob that you have already taken the first step by just looking in the mirror and acknowledging that there is a problem, the second step was to decide to do something about it, the third is to start doing it. It’s all about baby steps. Slowly slowly catchy monkey. I doth my cap to you…most people just don’t care and that drives me insane!!!
Thank you miss V, Yep i’ts going to be a long road, I just got to keep moving in the right direction and keep focusing on my goals. I will get there but thier will be some ups and downs, highs and lows, this just might turn into an interesting thread.
you’ll be reeet mate… As MissV said - just break it down into smaller objectives. First cut the midmorning snack out - but say still allow your self a dessert (if you have one at the mo) every other night etc… Then when you dont miss the midmorning snack at all… cut the naughty desserts completely etc…
Its a new start… new lifestyle. Will take time to adapt. Keep it realistic and change aspects gradually. If you want to go cold-turkey and have the motivation to fo it all at once - great… but if you have a couple of weak moments and give into temptation - the main thing is not to get downspirited… Use it as motivation to push yourself harder in the gym that night…
the main thing is make changes to your current lifestyle that are in line with your goals… I.e. if you know you snack out when meeting mates in the pub every wednesday… have a healthy snack before you meet them so you wont eat crap when you are down there eyeing up the crisps and crackling!
Got a lot of support here… so keep going.
One other trick which i think can be very useful is weigh yourself at the start…
Every weighing… (weekly/fortnightly) “BAG” what you loose… i.e. if you loose 2lb… buy 2lbs of LARD… keep it in a carrier bag and keep adding to it each time you loose the weight.
…Its very satisfying to see a bag full of fat that is getting heavier to lift that used to live under your skin… def tops up the motivation!
Plenty of sexercise.
Ha Ha Working on positions now, Last night was a lot of fun:D Tonight looks even more fun:D
For a change we won’t ask for photos:sick:
about time u fat lardy arse:D:P
I dont want photo’s either