The Running/Keeping Fit Thread

[labourRed]

Not that I diet but if I did I'd eat all the veg I wanted and control the carbs (which I always weigh anyway). So for instance on a deficit I'd go for about 60g max of rice/porridge etc.

Anyway, timely bump of the thread as I'm on the lookout for lifting chains, any of the lifters on here use them? Barbell ones are easy enough to find but I like the idea of using them on pulls ups etc as well rather than a dip belt.

[Alex]

As far as the calories per day you should consume, well you need to work out your TDEE (Total Daily Energy Expenditure). It factors in your average exercise and will take you how many calories you expend on any normal day.

https://www.tdeecalculator.net

Once you've got that you can work out how many calories you should be aiming for each day (normally you aim for a 500 calorie deficit each day).

Using this and MyFitnessPal is the only sensible way to lose weight and keep it off IMO.

This explains it far better than I have:

Fitness Body Transformation | Simple Guide from Fat to Fit - YouTube

I've followed this for about 5 weeks now and I'm down about 13lbs.

I think this is what Fitbit/Strava/Garmin do for you when they sync up. It adds my calories to what I can eat based on the steps and heart rate over the day (I think. Could just be steps though)

But its a good guide and I find its much better this way than not including steps, Im never hungry when tracking. But before I logged steps ect I was always a bit peckish.

[Pablo]

One more thing that I've found useful Slinky. A smart scale. I have this one:

https://health.nokia.com/uk/en/body-plus

Bit expensive but it syncs straight to the app on your phone. I weigh myself every single morning without fail. Keeps you accountable and forces you to stay consistent. Plus if you're a bit geeky like me there's some sexy graphs for you to check on.

Weight loss is a bit of a rollercoaster, some days you will inexplicably gain and others you'll lose 2lbs unexpectedly. Weighing yourself everyday helps you keep an eye on the overall trend, and as long as that graph is pointing downwards you know you're headed in the right direction.

[labourRed]

Mmm, I think I said this in the other thread but I wouldn't give two ****s about scale weight, it's an unhealthy mindset to get into IMO. Bodyfat is where it is at anyway for all but the strength obsessed. But yeah, weight loss, fat loss and even ze gainz are all non-linear.

This era of weight loss with fit tech worries me. People ten years ago were simply lifting heavy and eating protein heavy macros using hand sized portions and rocking it. It doesn't need to be overly complicated.

[Pablo]

Mmm, I think I said this in the other thread but I wouldn't give two ****s about scale weight, it's an unhealthy mindset to get into IMO. Bodyfat is where it is at anyway for all but the strength obsessed. But yeah, weight loss, fat loss and even ze gainz are all non-linear.

This era of weight loss with fit tech worries me. People ten years ago were simply lifting heavy and eating protein heavy macros using hand sized portions and rocking it. It doesn't need to be overly complicated.

I agree weight can be misleading. Especially if you lift. I'm using skinfold calipers to keep a rough track of body fat changes. There's nothing more sobering that pinching a big old chunk of body fat and measuring it by the way

Oh and I'd argue BMI is the biggest load of bull**** of all. Can't believe the NHS still peddle that as a metric. I bet it's demotivated so many people over the years.

I think where the tech does help is when it simplifies instead of adding complexity. The scales auto-syncing to the app on my phone for example. I love that. It gives me a simple way to track my weight. Provided you don't get obsessed over it then I don't see any issue in that.

[Norbs]

As far as the calories per day you should consume, well you need to work out your TDEE (Total Daily Energy Expenditure). It factors in your average exercise and will take you how many calories you expend on any normal day.

https://www.tdeecalculator.net

Once you've got that you can work out how many calories you should be aiming for each day (normally you aim for a 500 calorie deficit each day).

Using this and MyFitnessPal is the only sensible way to lose weight and keep it off IMO.

This explains it far better than I have:

Fitness Body Transformation | Simple Guide from Fat to Fit - YouTube

I've followed this for about 5 weeks now and I'm down about 13lbs.

Which hair conditioner do you use Pablo? Looking trim fella

[labourRed]

Oh yeah, I should've caveated it with, if it works for someone then crack on whether that be running/lifting or calorie counting/other dietary protocols. We're all different genetically and like/need different routines so keep us right.

I don't use an app myself but I've nothing against them at all (moreso the trend of overcomplicating fitness just). That said, I've a spreadsheet that I use to monitor weight, and lifts. Measuring and accountability are key, definitely.

[RedReet]

Anybody suffer from joint issues, particularly back of the knee?

I have a quite a few joint issues, but my left knee is giving me quite a bit of gyp at the minute. I can barely bend it. Am debating making an appointment with the doctor, but think it would be a waste of time. Fairly certain it has been exasperated due to the cold weather and relative inactivity on my part, so not sure what the doc could even do.

Assumed it was arthritis related, even though I'm only 35, but having did a quick bit of research, tightness in my hamstrings and calfs could be causing the problem, as this would make more sense.

Anyone else been diagnosed with anything similar so I can pick your brain?

[labourRed]

If i were you i'd go to a physio, and if s/he couldn't diagnose it, then a doctor.

But in all likelihood a good physio will know what's up. Good luck.

[RedReet]

If i were you i'd go to a physio, and if s/he couldn't diagnose it, then a doctor.

But in all likelihood a good physio will know what's up. Good luck.

Cheers.

The more I thought about it though, the more the tight muscles is making sense. I seen a physio last year about my on-going back issues and that was linked to my hamstrings. That was identified in my first appointment, but it didn't stop them inviting me back for another 5 sessions to get their money's worth, so I could see a similar outcome here.

Am confident that if I get back into the routine of doing my stretches, then the pain will ease. If not, I'll maybe go down the doctor/physio route. The reason I haven't already as it wasn't affecting me exercising, quite the opposite in that I felt no pain at all, which further supports the stretching theory.

[Rowan]

Making my last attempt at coming back before I decide it's not going to be my sport anymore. I think the difference this time is my mindset has changed to accept that my days of 1.25 half marathons and 37 minute 10ks has past. It was trying to rush back to a competitive state that has left me injured for the majority of the past 3 years. I've been enjoying short 5 mile cruise abouts, running on trails with the dog and generally avoiding the speedwork that ****ed me the first time. Turns out running is canny good fun when you don't take it seriously

[Norbs]

Have we all turned to dough? I certainly have as I've not ran since September. Thinking of going couch to 5k but arthritis in my toes, creaky knees and heel pain that won't go away is going to make it difficult

[Fosterbloke]

Yup, being a bit lardy and loving it!

[labourRed]

I done my ankle in months ago and have only been doing 5x5 for a month but definitely still have much work to do to get back to decent numbers after a massive deload.

At least the weather is on the bounce for a stretch of running.

[Mr Darko]

I've got a 40 mile ultra in the alps coming up soon, I've been slowly increasing my weekly mileage. Looking forward to it - hopefully the views will numb the pain.