Exercise and weight loss advice thread

Started using a calorie counter, had been tracking meals but wasn't really working. Let's see if this is any better.

Need to try and find a way to get more exercise really. I cycle to and from work 3x a week ish and go for long walks on the weekend but that's pretty much it. Maybe I need to start running again.

Thinking about getting a rowing machine or something (a cheap one) but not sure I have the space in my room.

Gyms don't feel like an option, I'm far too self conscious (I know nobody will actually care, it's an irrational anxiety, but anxiety none the less)

I found with the gym the build up to going the first time was the hardest part. Once you’ve been a handful of times it’s ok because you know how much/little others will interact with you.

There’s a small gym near me that would be perfect but I’m pretty sure it’s a ‘bro’ gym and they’re all really friendly and chatty. I’m not really into talking to others so I’m going to have to force myself to sign up soon.

Most interaction I've had is a fist bump or chat with a coach I know, the odd "are you done with this?" and one bloke helped me out when I was struggling with a rusty old barbell clamp.

Been going 2 years now and the difference it's made is huge. It's also really useful to know how you're progressing.

Compared to 90% of the blokes in there I'm lifting piddly weights but for me, I'm able to do so much more than I started.

Just do it. If there was a gym local to me I'd definitely be joining. Doing stuff at home is fine, but decent equipment takes up so much bloody room.

Just had a look and a local personal trainer is opening one in town, so I'll be all over that.

Honestly all I want to do is lose some fat, not massively interested in anything other than cardio stuff so running might just be easier. And free.

Which one is geefe

The answer is virtually always diet. Calorie counting is good for that initial loss but it has to be something that can be sustained.

Calorie counting can help you highlight what you’re eating that’s really bad, although often it’s obvious and/or it’s an obvious issue of just too much volume.

Generally if you think you’re doing alright then it’ll be snacks or volume or both. Volume is easier to sort by upping the veg a bit and the rest down a bit.

That said it’s not at all easy to lose much unless you’ve a lot to lose.

*bump* for Duffman

Away for work and the hotel room had a full length mirror. Diet and exercise starts tomorrow.

I've been doing an upper body workout plan for about 4 months. It's a 4 week plan that get's harder each time you repeat it.
That along with running twice a week.

Aim was to lose 4kg. Weight went down 2kg but has since gone back up, I haven't been eating that healthy so I get it.

What I don't understand is now for the first time my body composition has changed, it was 55% water 23% fat 22% Muscle. Now it's 48% water, 33% fat, 19% Muscle.

What the fuck! My weight has fluctuated back before but the composition stayed the same. Now I am actually fatter despite doing more exercise.

I didn't think I've been eatting that bad! Clearly I have :/

I concur. Calipers are the only way really.

Check the spelling, I joined Shrekquarters and gained 2 bellies and a green tinge.

I'm slightly stuck at 75kg, with the aim of getting down to 73kg for Christmas and then 70kg by March.

But I think I'm hitting a bit of a wall. Belly has gone in a fair whack and I squeezed into some 32 jeans the other day. Tight squeeze though.