Where do I start !!! Very overweight, unfit older man

When drugs don't work: training and health tips!
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Sprool
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Re: Where do I start !!! Very overweight, unfit older man

Postby Sprool » Mon Oct 15, 2012 22:51 pm

Michael Mosley's 5:2 fasting was a really interesting program, and probably for me as a science geek one of the more credible diets I've heard, esp as its aimed at longevity and not just weight loss. Its worked quite well for me over the last couple of months, along with regular cycling. I've looked into cycling, fitness and weight loss an awful lot over the summer and it seems the good advice to shed weight is to spend an hour or more if you're up to it, on low impact exercise, so do not go for power or strength, just get your heart working a bit and keep it going. Now the days are short, cold and wet I'm doing at least 45 mins a day on my rollers in the garage, alternating easy long sessions with short sprinting bursts then cool down periods. One day a week total rest but as the weight comes off and the fitness increases its quite addictive to keep on going. Good luck to you, its a great pastime and so good for your long term health.

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phreak
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Re: Where do I start !!! Very overweight, unfit older man

Postby phreak » Tue Oct 16, 2012 13:24 pm

wytco0 wrote:
nweststeyn wrote:Come on now wytco0! Update please! :D


I am also going to spend a bit of time on my Tacx turbo trainer later in the week just to get used to it, that’s assuming I can put the blo**y thing together properly, I think I need to use some of the additional bits of plastic that came with it as the wheel doesn’t touch the roller thing, however the Tacx instructions are truly terrible.


re the turbo, just stick some paper or something under the back end (the sticking out bit under the roller - sorry for the technical jargon). That does the trick for me.

wytco0
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Re: Where do I start !!! Very overweight, unfit older man

Postby wytco0 » Tue Oct 16, 2012 22:18 pm

Sprool wrote:Michael Mosley's 5:2 fasting was a really interesting program, and probably for me as a science geek one of the more credible diets I've heard, esp as its aimed at longevity and not just weight loss.


That is how I feel as well, also a science geek (amateur particle physics in my case) I was persuaded by the science that this might work for me.

Sprool wrote: Its worked quite well for me over the last couple of months, along with regular cycling. I've looked into cycling, fitness and weight loss an awful lot over the summer and it seems the good advice to shed weight is to spend an hour or more if you're up to it, on low impact exercise, so do not go for power or strength, just get your heart working a bit and keep it going. Now the days are short, cold and wet I'm doing at least 45 mins a day on my rollers in the garage, alternating easy long sessions with short sprinting bursts then cool down periods. One day a week total rest but as the weight comes off and the fitness increases its quite addictive to keep on going. Good luck to you, its a great pastime and so good for your long term health.


Similar to my plan I am doing some exercise 3-4 days a week to try and get some basic fitness and then try and add some longer sessions as my fitness (hopefully) improves, I will only do low impact as I am very over weight and I don't want to damage my joints.

Did you also see the earlier program that Michael Mosley did about high intensity training?, your routine sounds as though it include HIT as well and its probably very beneficial.

wytco0
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Re: Where do I start !!! Very overweight, unfit older man

Postby wytco0 » Tue Oct 16, 2012 22:19 pm

phreak wrote:re the turbo, just stick some paper or something under the back end (the sticking out bit under the roller - sorry for the technical jargon). That does the trick for me.


Thanks that looks like a nice simple solution.

wytco0
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Re: Where do I start !!! Very overweight, unfit older man

Postby wytco0 » Wed Feb 20, 2013 23:39 pm

Quick update, I decided to try and lose a decent amount of weight over the winter and then start proper cycling when it gets a bit warmer, I simply can't motivate myself to go out when its cold and wet !!! and I hate my turbo trainer.

So early Jan I started seriously losing weight and so far I have lost 10Kg which I am really pleased with, I still need to lose another 30kg but for the first time in my life I now know I can lose weight and its not even that hard.

I have just joined a local cycle club and I hope to be able to manage one of their rides sometime in late summer.

Hope to go out for a ride n the next week or so.

jagx400
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Re: Where do I start !!! Very overweight, unfit older man

Postby jagx400 » Thu Feb 21, 2013 19:57 pm

Stick with it, I started last year, I lost 2lbs a week through mainly cycling. I went from 5 miles a day to 20 a day. when the weather gets better I will be notching it up to 30 a day.

I was an 18.5 stone fat lump, but am now 15 stone. I cannot get to my target of 14.5 stone however hard I try/cycle so I guess I have reached my ideal weight. I have done a 100 mile charity ride and have signed up for the Cheshire Cat this year. If I can do it anybody can. I am 53 this year as well.

Good Luck

keef66
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Re: Where do I start !!! Very overweight, unfit older man

Postby keef66 » Fri Feb 22, 2013 10:34 am

Bloody well done on the weight loss. Hard to do at this time of year. I'm still struggling to shift the last of the weight I put on over Christmas

I got my road bike when I was 50. That was more than 5 years ago. No structured 'training plan' - I just ride the bike as often as I can. Having decent clothing, lights and mudguards helps a lot; the weather has to be pretty bad before I can use it as an excuse not to venture out. Fitness kept on improving gradually; now I can manage 50-60 miles comfortably and I'm contemplating joining a club.

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MarkP80
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Re: Where do I start !!! Very overweight, unfit older man

Postby MarkP80 » Fri Feb 22, 2013 12:55 pm

wytco0 wrote: I simply can't motivate myself to go out when its cold and wet !!! and I hate my turbo trainer.

so far I have lost 10Kg which I am really pleased with, I still need to lose another 30kg but for the first time in my life I now know I can lose weight and its not even that hard.


- Have you thought about combining your turbo with TrainerRoad? I absolutely love it, and I know I wouldn't use the turbo at all without it.
And well done on the weight loss so far!

Cheers,
MarkP
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Carl_P
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Re: Where do I start !!! Very overweight, unfit older man

Postby Carl_P » Fri Feb 22, 2013 21:33 pm

wytco0 wrote:I have just joined a local cycle club and I hope to be able to manage one of their rides sometime in late summer.

Hope to go out for a ride n the next week or so.


Which club have you joined?

Well done on the weight loss so far. It's hard to get motivated this time of year, but try to ramp up the cycling as soon as you can. There are several organised rides locally, including some with fairly modest mileage such as the Hethersett 30 and so on. Perhaps commit yourself to doing one in the spring? Setting yourself realistic targets is a great way of seeing yourself progress and you'll be knocking out the miles in no time.
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wytco0
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Re: Where do I start !!! Very overweight, unfit older man

Postby wytco0 » Wed Mar 06, 2013 22:07 pm

Carl_P wrote:
Which club have you joined?



Hi Carl I have joined Iceni Velo. Thanks for the tip about targets a good idea but I have a long way to go before i could be confident of maintaining the even 14mph for several hours, I will get there though.

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g00se
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Re: Where do I start !!! Very overweight, unfit older man

Postby g00se » Thu Mar 07, 2013 15:19 pm

Iceni Velo... Don't worry about the summer, they have very gentle social runs out on Tuesday evenings. Sign up to the forum, and head over to Fraser's Tuesday Evening Social thread. About 15-20 miles at 12mph. Very low key, gentle, flat bimble. Just a handful of riders.

He's also doing less frequent newbie introduction rides just after Saturday lunchtime - similar, if not slower - with cafe stops.

wytco0
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Re: Where do I start !!! Very overweight, unfit older man

Postby wytco0 » Thu Mar 07, 2013 16:57 pm

Thanks g00se, I have just added a post on that thread, I had seen it before but I thought it was a bit below the standard required.

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g00se
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Re: Where do I start !!! Very overweight, unfit older man

Postby g00se » Thu Mar 07, 2013 17:42 pm

Cool - you'll love it. It's a nice crowd riding through the spring in group will push you along nicely.

wytco0
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Re: Where do I start !!! Very overweight, unfit older man

Postby wytco0 » Fri Jul 12, 2013 20:36 pm

Copied from the ex XXXXL thread
A quick update nothing spectacular but I am feeling a bit fitter and a little lighter.

I now weigh less than 94kg not sure exactly what as I only weigh myself about once a month. After a slow start I am now cycling every day although not very far. For 5 days a week I do a 5 mile loop which I want to get down to about 20 20 minutes (15mph) currently my best time is 21:30 so still slow but it was 24 mins when i started. Approx twice a week I do a slightly longer ride of approx 8-10 miles. I know its still not much but I am feeling better (and remember I am old!)

zardoz
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Re: Where do I start !!! Very overweight, unfit older man

Postby zardoz » Sat Jul 13, 2013 12:51 pm

53 is not old, I only started road cycling again last September after a break of about 35 years and I was 56. I shed over 4 stone down to 11st 10lb and I went from doing 8.94 miles at 12mph and thinking I was going to die or at least my heart was going to make a bid for freedom to riding a 100 comfortably at around 18mph. Its needed a lot of hard work and perseverance especially during the winter months so it can be done.

Best bit of advice is forget about the speed and going for times, just ride more miles and build that up gradually over time. And forget about this age thing, its as much an attitude of mind as a physical limitation.

Well done on what you have done so far and good luck in building on it.

Mindermast
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Re: Where do I start !!! Very overweight, unfit older man

Postby Mindermast » Sat Jul 13, 2013 18:16 pm

wytco0 wrote:Copied from the ex XXXXL thread
A quick update nothing spectacular but I am feeling a bit fitter and a little lighter.

I now weigh less than 94kg not sure exactly what as I only weigh myself about once a month. After a slow start I am now cycling every day although not very far. For 5 days a week I do a 5 mile loop which I want to get down to about 20 20 minutes (15mph) currently my best time is 21:30 so still slow but it was 24 mins when i started. Approx twice a week I do a slightly longer ride of approx 8-10 miles. I know its still not much but I am feeling better (and remember I am old!)


I would't look at the speed so much. Speed is nice, but sort of comes automatically. 15 mph is a nice average, try to extend the time instead. But I like your approach to weight-loss: Let the time work for you and only check eventually , that it is still working.

And stop saying "I am old", it would mean, that I would be old in three years! ;) Actually, I felt much older three years ago, when I didn't use my bike. It feels as if I had dropped 20 years, so I am 30 now. :D

wytco0
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Re: Where do I start !!! Very overweight, unfit older man

Postby wytco0 » Tue Aug 20, 2013 21:00 pm

Hi all, time for a quick update, following advice here and from friends I have started to extend my rides so instead of doing a 5 mile loop every day I am now varying my rides and exploring the area I live. In the last week I have done a 35 mile ride ( longest I have ever done) a 15 mile and today a 20 mile. I feel good the bike is great and I am starting to look for excuses to ride rather than drive, having broken the 20 mile barrier suddenly large areas of Norfolk are within riding distance.

And an added bonus 2 days after my 35 mile ride I did my 5 mile loop sub 20 minutes, a small achievement but a target met.

Ric/RSTSport
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Re: Where do I start !!! Very overweight, unfit older man

Postby Ric/RSTSport » Tue Aug 20, 2013 22:10 pm

Great news. And the fitter you get, the more you'll want to do. Keep up the great work and let us know how it goes :)
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