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General Cricket => Cricket Training, Fitness and Injuries => Topic started by: Churchy1989 on September 03, 2017, 01:29:42 PM

Title: FitClub
Post by: Churchy1989 on September 03, 2017, 01:29:42 PM
My season is over.

I would normally rest through to Christmas, over indulge - then plan to shift some weight before the start of the season - then the season starts..... and i am heavier than the year before....its a cycle - which needs to be broken. Which WILL be broken.

I am going to do something about it and would welcome anyone who would like to shift 10 pounds or 100 pounds to join in, share tales, meals, highs, lows, what works for you, what doesn't.
Title: Re: FitClub
Post by: InternalTraining on September 03, 2017, 02:14:17 PM
THAT cycle is vicious and I am trying to break it as well. I don't plan to wait after X-mas holidays to begin the (re-)training process as it is usually too late by then. My plan is to just make the fitness a habit. Over indulgence has not served any purpose in my life. I will set some strength and conditioning goals which I will achieve by next May/June time frame. Here are the areas I will target:

- Overall run time , set 1 mile as a standard and try to improve it.
- Weights lifted for different types of exercises. Deadlifts? Squats? Bench press?
- Proficiency with kettlebell swings with target weights in mind. 27 kg? 40 kg?

Based on experiences of last few years, the key is not wait till next year but set into motion your plan ASAP which means now. :)
Title: Re: FitClub
Post by: roco on September 03, 2017, 02:23:04 PM
I've been keeping it up this year thankfully but to keep it going I've signed up for a 5k mud run in 9 weeks time so going out running more as want under 20-25 mins if poss which will be very tough but a goal to set
Title: Re: FitClub
Post by: BatGoonMcClintock on September 03, 2017, 02:44:23 PM
I'm about 20 kg over my fighting weight, gained it in the 3 years of marriage with change in country, work schedule, food and laziness.  Result - all sorts of aches and pains in the feet, slow in the field, winded after quick singles, back pain while batting in the nets, retired on 45 with cramps which turned out to be the high water mark this season, dry heaving after batting 10 overs, wanting to retire after 15 overs of batting, being run out in 6 out of 18 innings, etc.  I'm just sick of it.

4 years ago, when I lived in another country, I did the Paleo diet, lifted weights twice a week and did HIIT/sprints on another day and was able to run a 5K in about 26 mins. Want to get back to that level of fitness and then move beyond it.  Started my fitness halfway through this season, Paleo - no junk carbs, hired a trainer, HIIT twice a week, already lost 3 inches around the waist with another 7-8 inches to go to get to my target of 32/33 inches.  Target is to get to this by Christmas and then work on fitness alone (power and quickness) until the start of next season.  In truth, if I get within 2 inches of my target, I'd be chuffed as hell.
Title: Re: FitClub
Post by: Churchy1989 on September 03, 2017, 03:07:35 PM
the key is not wait till next year but set into motion your plan ASAP which means now. :)

I am back on the Vape - hoping to kick the fags.
Looking to kick the booze - probably the hardest one to kick
Working out my goals this afternoon.

5k mud run in 9 weeks time

Thanks a really good idea - set an achievable event to build up to.
Title: Re: FitClub
Post by: 19reading87 on September 03, 2017, 04:26:57 PM
Slimming world!!!
Title: Re: FitClub
Post by: FattusCattus on September 03, 2017, 05:37:23 PM
Would completely endorse this.

It may not be sustainable for a very long time (unless you are Redders), but it is an excellent set up and a really good system to get started and follow for a period of time.

Essentially low sugar / low carb diet, but nowhere near as restrictive as many other plans.
Title: Re: FitClub
Post by: BatGoonMcClintock on September 03, 2017, 05:57:27 PM
Would completely endorse this.

It may not be sustainable for a very long time (unless you are Redders), but it is an excellent set up and a really good system to get started and follow for a period of time.

Essentially low sugar / low carb diet, but nowhere near as restrictive as many other plans.


@FattusCattus You mean the Paleo, isn't it?  Agreed, you can eat anything so long as it's not processed, just avoid grains, sugar and vegetable fats, carbs are fine so long as it's from fruit and veggies.  I never count calories and I allow myself dark chocolate whenever I want to taste sugar and have a cheat day (i.e. rice once in a while) but I've managed to quit the fizzy drink habit cold turkey and no pizza either in 8 weeks.

You can eat anything that's on here: http://www.marksdailyapple.com/primal-blueprint-shopping-list/ (http://www.marksdailyapple.com/primal-blueprint-shopping-list/)

Title: Re: FitClub
Post by: FattusCattus on September 03, 2017, 06:18:25 PM
@Goonie - no, I mean slimming world.

I don;t know what some of the words you used mean, and your version seems a little more restrictive to me, but it could possibly be the same principle.

Take a look at @19reading87  photos, he's sickeningly good at it, but it has worked for me too, and I was a right lardy salad-dodger, but I am beginning to see the light!
Title: Re: FitClub
Post by: Churchy1989 on September 04, 2017, 02:28:47 PM
My start date is the 10th of September - I popped out to Robert Dyas at lunch to get the dreaded tape measure, battery for the scales.

I will not be looking too much into the measurements / weight a goal in the long run - but up until Christmas I will.
Title: Re: FitClub
Post by: Kieron_BT on September 04, 2017, 02:35:22 PM
I follow Slimming World

About 2 and half stone down at the minute but stagnated for a couple of months. Back on it full time now and want another 3 stone off by Christmas (avg 3lb a week).

Then another 3 stone after Christmas for my wedding in July 2018.

In total aiming for 8 and half stone lighter and can't wait!
Title: Re: FitClub
Post by: LateBloomer on September 04, 2017, 03:13:59 PM
I use a low carb diet. Have done this intermittently for the last 3 years and have found it the most reliable method for me to both lose fat and increase strength

Currently on 2200 calories per day. 35% protein 35% fat 30% carbs. This generally allows me as much lean meat, fish, nuts, fruit and veg as I can eat plus 1 portion of carbs per day - I generally choose oats or occasionally granary bread for a sandwich. Many people choose brown rice. I Top my protein up with shakes. I enjoy this diet because it doesnt stop me eating my favorite foods. Every 10 days or so ill go up to around 3500 calories for a day so my metabolism doesnt get lazy

I train 4-6 times per week, generally 3 weight sessions covering all muscle groups in pairs and then running in the mornings when my legs have recovered.

My own experience is that if you stop putting masses of carbohydrates into your body your body will have to use other energy sources to function. This is when it starts burning fat and using that as energy. Not for everyone im sure but works for me

Good luck when you start whichever methods you choose!


Title: Re: FitClub
Post by: edge on September 04, 2017, 03:28:51 PM
I shifted 10 kilos in around 8-10 weeks last year after coming back from a leg break, just went for the simple calorie calculation approach - worked out how much of a calorie deficit I wanted to run, calculated/guesstimated what foods that meant I could eat on a normal day, and stuck to it during the week (at weekends I just drank/ate what I wanted). Throw some extra exercise I was doing anyway to rehab the leg and it worked exactly to what I'd calculated, I was quite surprised!

18 months on and I've kept the weight off but wavered up and down in fitness terms, partly due to my leg still being slightly iffy for longer than planned. Rubbish season this year, so my plan is to smash it over the winter and put myself in the best position to hit the ground running next year!
Title: Re: FitClub
Post by: Buzz on September 04, 2017, 03:51:31 PM
I have challenged myself to lose the Dad bod before my birthday in January.
For the first time this summer I didn't feel fit enough to play cricket. That was not a happy place to be.
Title: Re: FitClub
Post by: FattusCattus on September 04, 2017, 04:22:56 PM
Yeah!  Pull yer finger out fatty!
Title: Re: FitClub
Post by: golders on September 04, 2017, 04:27:37 PM
For those of you who have used slimming world,did you guys go to the fatty boom boom meetings,or use the app and sign up?
Title: Re: FitClub
Post by: Kieron_BT on September 04, 2017, 06:51:06 PM
I go to the meetings with my better half and Mum

Much better if you have people around you doing it
Title: Re: FitClub
Post by: 19reading87 on September 04, 2017, 08:38:25 PM
For those of you who have used slimming world,did you guys go to the fatty boom boom meetings,or use the app and sign up?

Go to every meeting mate. Me and 40 women.... it's terrible ;)
Title: Re: FitClub
Post by: LEACHY48 on September 04, 2017, 09:12:22 PM
This is a good thread to have for everyone to document their progress, feelings, questions etc, I have lost 10kg in the last few years and my body composition has changed drastically. I would just advise that you try to eat healthily and in a balanced manner because personally I find that as soon as you start cutting carbs for example, the second you add carbs back in, your body struggled to process it. By all means if it works for you then go ahead, if you find lower carb diets work for you then I'd personally use carb cycling which is essentially you have high and low days and your high carb days fall on training days where you are typically more active and your low carb days are on your rest/less active days. Helped me lose a load of flab.


Also as an aside, many family members have done things like slim fast and hated it because liquid calories don't fill you up and are a crap alternative to real food, and any weight lost on such a plan typically makes a reappearance a month or so later
Title: Re: FitClub
Post by: golders on September 04, 2017, 10:07:04 PM
Go to every meeting mate. Me and 40 women.... it's terrible ;)

That just sold it to me!
Title: Re: FitClub
Post by: InternalTraining on September 04, 2017, 10:45:09 PM
If culprit are carbs, then some understanding of why your body craves carbs will go a long way in maintaining healthy weight. The biggest trigger for carbs is lack of good sleep. If you are not getting enough sleep, your body will crave carbs. If you are working out a lot, and not getting enough sleep, the carb craving will lay to waste any gains you've made.
Title: Re: FitClub
Post by: play-yourself-in on September 04, 2017, 11:13:05 PM
Don't worry too much about your weight, look at the shape of your body and how your clothes feel.  Taking weekly pictures is a good thing to do.

Find exercise that you like and enjoy, do it with people, that helps keep you going.

Add in exercise where you can, use the stairs at work rather than the lift, walk to the supermarket rather than drive.

Don't be hard on yourself if you miss a day or two.

Good luck to everyone getting fit, it's not just for cricket but the rest of your life too!

Go smash next season!!!!!
Title: Re: FitClub
Post by: Boondougal on September 05, 2017, 12:03:56 PM
Really enjoying this thread and is definitely another bit of momentum to help me get "back on it"

Last Jan i weighed just under 17s, i got down to 15'13 by April, but since then it has steadily gone back on, i';m now around 16'10 and i can really feel not only fat but unfit. I have always carried weight but have been relatively fit with it (good recovery times, decent stamina etc etc) but now i am simply not and i don't like it one bit.

I did Joe Wicks hit sessions, just using You tube and in combination with sensible eating it did work really well so thats what I'm going to get back too i think.

Like people have said, better getting on it early... i find it really easy to have reasons not to do it... so the sooner i decide to get on with it the better.

Title: Re: FitClub
Post by: BatGoonMcClintock on September 05, 2017, 12:40:09 PM
If culprit are carbs, then some understanding of why your body craves carbs will go a long way in maintaining healthy weight. The biggest trigger for carbs is lack of good sleep. If you are not getting enough sleep, your body will crave carbs. If you are working out a lot, and not getting enough sleep, the carb craving will lay to waste any gains you've made.

Read Mark's Daily Apple.  Look up Mark Sisson or Doug McGuff on youtube.  They will certainly take you to the waterhole but it's up to each individual whether they drink or not.
Title: Re: FitClub
Post by: Churchy1989 on September 25, 2017, 08:21:26 PM
About two weeks in and lost 13lbs according to the scales.

Title: Re: FitClub
Post by: golders on September 25, 2017, 08:32:19 PM
About two weeks in and lost 13lbs according to the scales.

Well done!-Any secrets that you care to share?
Title: Re: FitClub
Post by: Churchy1989 on September 25, 2017, 09:23:33 PM
No booze, fizzy pop, salad at lunch, porridge in the morning, avoid carbs.

Have not noticed any difference apart from a bit more energy.

Now need to do some fitness.
Title: Re: FitClub
Post by: Woodyspin on September 26, 2017, 08:29:58 AM
No booze, fizzy pop, salad at lunch, porridge in the morning, avoid carbs.
What for lunch? Speak in a term men will understand!


Quote
Now need to do some fitness.
Do some what?
Title: Re: FitClub
Post by: JB on September 26, 2017, 08:53:53 AM
I was 18st 8 at easter, started eating better and going to the gym, group training classes where we do 2 sessions of weights with a cardio finish then a really gassy session on a friday. I got down to just under 16st quite easily. Had a pretty bad September eating and drinking and a few lbs have crept back on. Back on it from yesterday, doing stuff at home as well as the gym. I also bought my daughter a new bike so we can go out on a weekend, she managed 6 miles on Sunday which isn't bad for only being 6!

My goal is to get another stone and a half off to get down to around 14st-14st7, that would be over 4 stone off total, which isn't bad
Title: Re: FitClub
Post by: FattusCattus on September 26, 2017, 09:21:05 AM
Have any of you weight-loss legends come across a link to any decent Home Workouts?   You know, the sort of thing where you don't need any fitness or gym equipment, but you can do a workout using chairs and the stairs and press-ups and all that malarkey?

I am working ridiculous hours at the moment and don't belong to a gym, so I was hoping to find something I could do in the evening or morning pretty quickly and simply but that worked muscles as well as cardio (not just 'Insanity' stuff).
Title: Re: FitClub
Post by: JB on September 26, 2017, 09:43:01 AM
There's a 7 minute workout app which is good to get you started, this doesn't involve any gym equipment.

Alternatively, you could do press ups, sit ups, lunges, squats, dips using a chair, burpees, chair step ups etc all without the need for equipment
Title: Re: FitClub
Post by: Northern monkey on September 26, 2017, 09:47:17 AM
Brucie get a couple of light kettle bells 
Use them, and maybe 100 press ups three times a week

You'll soon discover muscles you didn't know were there.

I've found my grip strength has come back using the bells
Just use correct form for the lifts and don't bother about lifting huge weights
I've got an 8kg and a 12kg, more than enough for me
And you can use them for shoulder presses, biceps, triceps etc, without risking injury
Just up the reps

The 100 press ups alone is a good workout and costs you nothing
Title: Re: FitClub
Post by: petehosk on September 26, 2017, 09:55:35 AM
Brucie get a couple of light kettle bells 
Use them, and maybe 100 press ups three times a week

You'll soon discover muscles you didn't know were there.

I've found my grip strength has come back using the bells
Just use correct form for the lifts and don't bother about lifting huge weights
I've got an 8kg and a 12kg, more than enough for me
And you can use them for shoulder presses, biceps, triceps etc, without risking injury
Just up the reps

The 100 press ups alone is a good workout and costs you nothing

All good exercises Mark - but these exercises means that you'll hit the ball even harder, then I would need more protection if at non-strikers end!!  :(
Title: Re: FitClub
Post by: JB on September 26, 2017, 10:21:00 AM
Good little exercise would be:

60s press ups 20s rest, 60s sit ups 20s rest
50s press ups 20s rest, 50s sit ups 20s rest 
40s press ups 20s rest, 40s sit ups 20s rest
30s press ups 10s rest, 30s sit ups 10s rest
20s press ups, 20s sit ups, 10s press ups, 10s sit ups no rest.

Get the heart pumping, you could then do the same with chair dips and step ups then squats and lunges. 
Title: Re: FitClub
Post by: Northern monkey on September 26, 2017, 10:59:51 AM
Jb!!!!

Don't know about brucie, but that would kill me! Ha

Maybe start at the 20,s ??
Title: Re: FitClub
Post by: Churchy1989 on September 26, 2017, 11:36:58 AM
I was 18st 8 at easter, started eating better and going to the gym, group training classes where we do 2 sessions of weights with a cardio finish then a really gassy session on a friday. I got down to just under 16st quite easily. Had a pretty bad September eating and drinking and a few lbs have crept back on. Back on it from yesterday, doing stuff at home as well as the gym. I also bought my daughter a new bike so we can go out on a weekend, she managed 6 miles on Sunday which isn't bad for only being 6!

My goal is to get another stone and a half off to get down to around 14st-14st7, that would be over 4 stone off total, which isn't bad

Top stuff JB Great Goals - I'm sure you will smash that goal!
Title: Re: FitClub
Post by: Seniorplayer on September 26, 2017, 11:44:58 AM
Couldnt  resist  a bike ride  this morning weathers  beautiful.
Title: Re: FitClub
Post by: Kieron_BT on September 26, 2017, 12:45:23 PM
Lost another 2.5lb last night

Now lost 2st 13.5lb in total

Want another 2 stone before Christmas
Title: Re: FitClub
Post by: FattusCattus on September 26, 2017, 12:53:59 PM
I've just eaten 5 Blue Ribands - I think I need help!
Title: Re: FitClub
Post by: Churchy1989 on September 26, 2017, 01:01:51 PM
I've just eaten 5 Blue Ribands - I think I need help!

@FattusCattus have you tried High % Chocolate ?

Its much better for you than the Blue Ribands and has a great taste!
Title: Re: FitClub
Post by: FattusCattus on September 26, 2017, 01:12:37 PM
You mean that 80% dark cocoa business?

You must be having a laugh, that stuff is bitter and disgusting - what I should be doing is reaching for the bananas or nothing at all - I don't need it, it's all in the mind!!!!!!!!!!
Title: Re: FitClub
Post by: JB on September 26, 2017, 03:40:14 PM
Jb!!!!

Don't know about brucie, but that would kill me! Ha

Maybe start at the 20,s ??

We did something similar to that in the gym after doing
25 KB swings (24kg), 25 squats (2no 12kg KB's), 25 shoulder press (2no 12kg KB's), 25 thrusters (2no 12kg KB's), 25 Burpees jumping over the kettle bells then a 400m
15 of everything then a 400m run
10 of everything then a 400m run
5 of everything then a 400m run!

I was absolutely broken on friday morning after this!! Felt great a couple of hours later though!

Title: Re: FitClub
Post by: Northern monkey on September 26, 2017, 05:30:21 PM
Hmm
That's serious training that.

Maybe in my youth, but nearing 50 now, that would finish me off!!

You keep that up, without injury, and the balls gonna go miles with those monster  bats you use
Title: Re: FitClub
Post by: JB on September 26, 2017, 05:32:44 PM
I'm 36, feel the odd tweak here and there!! I leave the gym looking like i've been in the shower fully clothed
Title: Re: FitClub
Post by: Churchy1989 on September 26, 2017, 06:32:54 PM
Hmm
That's serious training that.

Maybe in my youth, but nearing 50 now, that would finish me off!!

You keep that up, without injury, and the balls gonna go miles with those monster  bats you use

What's your secret @Northern monkey you don't look a day over 39  ;)
Title: Re: FitClub
Post by: Northern monkey on September 26, 2017, 07:02:51 PM
Ha ha
Yeah yeah whatever

My body begs to differ
Title: Re: FitClub
Post by: Churchy1989 on September 26, 2017, 07:32:16 PM
Ha ha
Yeah yeah whatever

My body begs to differ

Just hoping you will block a few when I bowl at you, otherwise I might have to wear a helmet to bowl!
Title: Re: FitClub
Post by: Northern monkey on September 26, 2017, 07:55:20 PM
What's blocking?
Title: Re: FitClub
Post by: golders on October 18, 2017, 05:09:36 PM
I wonder if any members have tried 'The 8-week blood sugar diet'-lose weight fast and reprogramme your body?
I've just bought the book by Dr Michael Mosley,  and I'm going to give it a go. It's pretty extreme,but has had rave reviews- it's possible to lose 7kg in 2 weeks.Basically it's a fasting diet,cutting your calorie count to 800 daily (eek); the blood sugar diet is rich in olive oil,fish,nuts,fruit and veg,a Mediterranean stype of diet.
The diet involves cutting down on sugar,minimising  starchy white stuff,a big enemy if mine-bread,pasta,potatoes, rice etc.
The book advises trying it for 2 weeks and if I'm finding things too tough, trying the less extreme,5:2 approach- 2 days of fasting (800 cals) and then a low carb diet for the rest of the week.
The diet also involves an exercise plan.
Are any members on a health drive?perhaps we can share stories on here?
I'm about 25kg overweight,the fattest I've ever been,and need to sort myself out! Wish me luck!!

Golders

Title: Re: FitClub
Post by: Boondougal on October 18, 2017, 05:42:15 PM
About two weeks in and lost 13lbs according to the scales.

Wow, thats some serious weight loss! Keep at it!
Title: Re: FitClub
Post by: Boondougal on October 18, 2017, 05:55:47 PM
I just read this thread and suprised myself when i saw that i had commented... i had completely forgot and another reason why this thread is so good.

Just over 2 weeks ago i decided to get a personal trainer... and honestly i donít know why i didnít do it sooner. Iíve had 5 sessions and can can seriously felt he fitness benefits. My recovery is exponentially better, my strength is improving and every session he various it and works out different groups.... I literally have no core... my mind says right, lets do this crunch and twist movement and i can only assume i get the mental equivalent of file error 404... nothing moves.

I had a session today with more core work in it.. its literally the hardest thing i have ever done but i can definitely see the improvement....

I go on holiday in December so i have tasked myself with 2/3 sessions a week and i dare i say it, iím Actually starting to enjoy going, something i never thought i would have said before.

There is a rumour at our club that i might stand for 2nd team captain but if i was going to do it i want to not only be captain but play to the best of my ability.. and at 17st that was never going to be realistic.... Its been a real motivator and fingers crossed i can keep it going once the budget i have for the trainer runs out.

I know not everyone has the disposable income to use a personal trainer but by the time i have reduced my alcohol intake down to the recommended maximums and cut out all the additional fast food etc iím Really not spending much more. Given i have 2 small children I also couldnít think of spending my money on anything better to make sure i have as much life with them as possible.

Love this thread.... good luck to everyone who is trying in even a small way to improve there wellbeing (not to mention their game)

If you are struggling to just make that first step i highly recommend a personal trainer to help you... just put it into facebook and you will find loads of people doing it close to you.

Thatís what i did and given he is just really starting to get his business off the ground the cost was about half what i thought it would be...

Keep it up all, roll on winter nets
Title: Re: FitClub
Post by: play-yourself-in on October 18, 2017, 07:39:01 PM
Keep going @Boondougal great effort!!!!
Title: Re: FitClub
Post by: JB on October 18, 2017, 07:39:11 PM
Good stuff @Boondougal, Iím in a group trained session. We do 3 x1 hr sessions a week. I prep all of my food for work in some trays that I got off amazon. Coupled with a piece of fruit and some nuts for snacks Iíve stopped spending money at work buying food. This could be a tenner a day so I save money with the new regime! Iíve found that Iím much fitter and my strength is really improving
Title: Re: FitClub
Post by: gazr5 on October 28, 2017, 06:05:06 AM
Lets keep going fellas. Great to hear so many people losing weight! So far, ive lost a stone in about 6 weeks. Kerp losing motivation though as my gf isnt helpful
Title: Re: FitClub
Post by: golders on October 28, 2017, 06:23:16 AM
Well done Gazr,keep it up! Currently 2kg down in 2 weeks,finding it tough,have about 30kg to lose in total!
Title: Re: FitClub
Post by: tom line on October 28, 2017, 06:33:20 AM
Good stuff @Boondougal, Iím in a group trained session. We do 3 x1 hr sessions a week. I prep all of my food for work in some trays that I got off amazon. Coupled with a piece of fruit and some nuts for snacks Iíve stopped spending money at work buying food. This could be a tenner a day so I save money with the new regime! Iíve found that Iím much fitter and my strength is really improving

If you're strengths improving and you're still using those 3lb monster lumps of bats I would hate to be the bowler
Title: Re: FitClub
Post by: jayralh on October 29, 2017, 10:05:01 AM
I wonder if any members have tried 'The 8-week blood sugar diet'-lose weight fast and reprogramme your body?
I've just bought the book by Dr Michael Mosley,  and I'm going to give it a go. It's pretty extreme,but has had rave reviews- it's possible to lose 7kg in 2 weeks.Basically it's a fasting diet,cutting your calorie count to 800 daily (eek); the blood sugar diet is rich in olive oil,fish,nuts,fruit and veg,a Mediterranean stype of diet.
The diet involves cutting down on sugar,minimising  starchy white stuff,a big enemy if mine-bread,pasta,potatoes, rice etc.
The book advises trying it for 2 weeks and if I'm finding things too tough, trying the less extreme,5:2 approach- 2 days of fasting (800 cals) and then a low carb diet for the rest of the week.
The diet also involves an exercise plan.
Are any members on a health drive?perhaps we can share stories on here?
I'm about 25kg overweight,the fattest I've ever been,and need to sort myself out! Wish me luck!!

Golders
I am into weight training for long time so I say avoid any kinda crash dieting.
You gained weight in years so it will take it years to go away. That's the healthy way to shed extra weight.

Anything you lose using these crash diets will come back and would be harder to lose next time as your body will resist it.

Try walking on empty stomach for at least 40 to 60 mins at a pace so your heart beat goes up.

You gotta start cooking your own meals that's the only way you gonna know how much you eating and what you eating and believe me it works out cheaper me.
Title: Re: FitClub
Post by: golders on October 29, 2017, 12:20:07 PM
I do see what you're saying and it makes a lot of sense.
I'm two weeks in and the weight loss isn't as fast as I was expecting/hoping.As the calorie intake is quite low,at times I do get quite hungry,but try to resist the urge to snack on things like bread,which was a real killer for me. I try to have a small handful of nuts instead.
Generally though my calorie intake is around the 1000/1100 mark,it is incredibly thought to keep to 800,as the book suggests.
I do cook myself,using olive oil and starchy carbohydrates like broccoli,rather than rice and potatoes.
I've done three spinning classes in the past week and some kettle bell sessions- it's short and sweet at the moment but building it up.
Title: Re: FitClub
Post by: Northern monkey on October 29, 2017, 12:31:22 PM
The one thing you have to in place with his diet etc, is the support network
It's difficult if there are constant temptations under your nose

I've tried to follow the inter fasting method and it's hard to live like that for me

The simplest and most practical method I've found is to try and cook all meals
If I can't,(I'm on the road all week) then I eat raw un processed food types,(mainly fruit)
At night I try and cook if I'm not home too late,
Another thing is don't beat yourself up , if you slip and have something processed
It's not the end of the world

Basically cut the calories down, it's the simplest way to lose weight, and avoid processed foods if possible,
Title: Re: FitClub
Post by: jayralh on October 29, 2017, 12:53:11 PM
I do see what you're saying and it makes a lot of sense.
I'm two weeks in and the weight loss isn't as fast as I was expecting/hoping.As the calorie intake is quite low,at times I do get quite hungry,but try to resist the urge to snack on things like bread,which was a real killer for me. I try to have a small handful of nuts instead.
Generally though my calorie intake is around the 1000/1100 mark,it is incredibly thought to keep to 800,as the book suggests.
I do cook myself,using olive oil and starchy carbohydrates like broccoli,rather than rice and potatoes.
I've done three spinning classes in the past week and some kettle bell sessions- it's short and sweet at the moment but building it up.
It is very difficult to resist sometimes but if you have some snack don't worry about it as long as your calories are under what you should have daily.

As you mentioned you cook with olive oil.  Personally I wouldn't use olive oil as they not what they supposed to be. If you do some research you will find original n pure olive oils are very expensive and they should be due to being purest and work goes into making it. Olive oil we get from super markets ain't real.  They are mixed with other oils hence cheap.

I use butter by YEO Valley they are family farm. I use all milk yogurt butter made by them or buy it fresh from a local farm.

Butter is healthy as it help normal testosterone levels. More testosterone less the fat we carry.
Title: Re: FitClub
Post by: golders on October 29, 2017, 01:11:49 PM
Quick question so I know I'm doing things correctly-
Do I need to work out my basic metabolic rate for calorie consumption?There is so much information in books and online I find it all a tad confusing!
Title: Re: FitClub
Post by: petehosk on October 29, 2017, 01:46:39 PM
With exercise I find you need to think about the following:
1. What are your short term goals?
2. What is your situation?
3. What equipment?
4. How often?

1. Short term goal? I think about things in 3 month periods! A lot can change in 3 months and you goals may change too. For example your job may take you to another location which means that you have more/less opportunity to train. Plus you may find that you only fancy training twice a week instead of the 4 times you were aiming for when you started!
2. Can you get to a gym easily? What is the gym like? Do they have a class which you would enjoy? Do you work late? Is time limited?
3. Can you get to a gym? If you can only work out at home, then do you have dumbbells? Or would it be only body weight exercises? Do you have somewhere you could comfortably work out without annoying the family?
4.How often could you genuinely and REALISTICALLY work out?

The above were the kinds of questions i had to address. I was working in Leamington Spa most days which is a 120mile round trip daily. But I was mostly working 8am until 6pm ish. Therefore I joined a gym close to work, went there after work, hopped on the treadmill for an hour and drove home. It meant I avoided most of the traffic, got a decent cardio workout in, and could hop in the shower as soon as I got home and felt refreshed.
But that changed when I got put more locally where there was not a gym I was interested in so did some T25 at home when I could.
What I am trying to say is that unless you work 140 hours a week, there is no excuse for not getting some exercise in! I trained for the London Marathon when my kids were young and felt that I never got to sit down, but it becomes easier!

Current situation for me is that I work from home mainly Mon-Thurs and go into office on Fridays.
So found a local gym which is small but never busy. Opening times are rubbish (M-T until 8pm, Fri until 6pm and Sat until 1pm, closed Sunday)
So built program around my situation and the opening times!
Basically do a couple of 10km runs on treadmill. One steep incline walk for 45 mins. One intervals. Then a couple of upper body intense dumbbell workouts! Most is running/cardio which is my focus at my age (early 50s)
So 4 cardio days. And I fit the 2 upper body dumbbel workouts in with the treadmill intervals and incline walk. I am in therefore in the gym for 60-80 mins 4 times a week. If I worked from office I would have to plan something different!   
That is the situation covered. Short term goals are to get fitter with running. I stay focused on these goals by simply looking at events to do in 2018. I (unsuccessfully) applied for a London Marathon place. Also looking at  couple of half marathons plus a tough mudder and local 10km events - these are done in order that I keep my focus and motivation! Another motivation next year will be cricket!!
 
So equipment wise is good as I have the gym! Although I only ensure I focus on what I need and don't get sidetracked. i know which dumbbells I need for upper body (lighter dumbbells as just trying to tone up) and a bench and treadmill!
How often needs to be consistent too. I know I aim for Sat am, Tuesday, Wednesday and Thursday evening. If I get caught up working then the important thing is don't beat yourself up! If I find myself having to work later one evening, then I just try to do 3 or 4 sets or 20 pressups instead for example, so that I feel I substituted the gym with something else! Even if you don't then the important thing is to stick the rest of the weeks schedule!

Basically consistency is the important thing! Both with exercise, rest and diet. Once you find the best schedule which works for you, don't over complicate it and try to stick to it for the next few months! 
Eat healthily, get enough sleep and exercise regularly! The rest should take care of itself.
Title: Re: FitClub
Post by: petehosk on October 29, 2017, 01:57:50 PM
When it comes to calories, I just ensure I eat healthily. I also treat myself to a tub of haagen Daas salted carame ice cream or similar every now and then!
The way I look at it, I just want to keep a decent level of fitness and not be too fat or heavy! Not bothered about being ripped or a 6-pack! Leave that one to the mirror hoggers!
Therefore I eat mainly sensilby decent stir fries, fish, rice, salads, and I have a healthy shake with fruit, hemp seeds, chia seeds and mixed other seeds plus apricot kernels every morning. I never count calories as i know that I will burn off 1200 calories when I run an hour on the treadmill! I also have salad cream or mayo on my salads, have sweet chilli sauce on stir fries, ketchup or relish on burgers, etc! No point in making food taste totally bland!! But this works for me, and may not work for others - depends what your ultimate goals are! My heart and lungs are the most important things to look after in my eyes! Toning up is just the fine tuning for me.
If you want to look at how many calories in each morsel of food, then go for it. I just prefer to know that I am eating healthily, exercising and getting fitter and toning up gradually. 
Title: Re: FitClub
Post by: jayralh on October 29, 2017, 01:58:57 PM
Quick question so I know I'm doing things correctly-
Do I need to work out my basic metabolic rate for calorie consumption?There is so much information in books and online I find it all a tad confusing!
I say ditch all books and online you will only confuse yourself.

Start with 2000 calories a day for 3 months. Measure your waist and weigh yourself.  Repeat after 3 months if you have lost size and weight means you on right track. If not reduce another 300 calories or so.

And regarding working out do Sqats,deadlifts, overhead presses, bench presses, barbell rows.  These are basic and most demanding exercises.

1 gram protein is 4 calories
1 gram carb is 4
1 gram fat is 9.

Use it as guideline and start and see how you get along. Any further question just text me I be happy to help.
Title: Re: FitClub
Post by: Woodyspin on October 29, 2017, 02:02:50 PM
If someome could just make the food for me I'd happily eat it!!

No chance of me cutting out food, went shopping just now. Somehow came home with a litre bottle of cider, a litre of milkshake and salami (which is now gone).
Title: Re: FitClub
Post by: Northern monkey on October 29, 2017, 02:04:06 PM
Don't forget age Pete too

Depends on what age you are and what you've done in your past regarding exercise etc

I'm nearly fifty now,my work life has always involved heavy lifting etc, and I've had hobbies, played sport that's all taken its toll on my body, (cricket,football,motocross)
I have tennis/golfers elbow, wrist damage, even muscle wastage in my palms? Etc etc

So nowadays I have to train a little cleverer to not overtrain, or cause further damage.
I've said this a few times, but I love kettlebells, I find the shape etc. Just better than machines/dumbells etc
I can use one weight and do a full workout, shoulders,biceps triceps ,squats etc etc, without RISKING injury etc through trying to lift too much,,,,,just up the reps to failure

My goals are more mobility and strength and to lose the dangerous for health,spare tyre I have.
I'm long past the vanity muscle building , that's just a slippery slope.

Calorie wise, stick under 2k if you can a day
Title: Re: FitClub
Post by: BatGoonMcClintock on October 29, 2017, 02:19:56 PM
Chaps,
I got on the fitness bandwagon sometime in July.  I'd been off and on for various reasons but I've been back on it the past 3-4 weeks.  It's working because it's very simple but initially difficult.

1. 80% is diet - I've had great success on low-carb diets previously, so much so I'd lost 15 kgs and 6-7 inches off my waist in 3 months.  I will disabuse some myths:-low carb is not low calorie, in fact I never count calories, I go though 2-3 packets of butter a week.  Just like you don't count your vitamin IUs, you don't need to count calories.  Just eat the right food and stop eating when you feel satiated.

2. Eat only fresh foods, if it's in a packet, throw it out, no processed food - fresh meat, fresh vegetables and fruits, butter, ghee, animal fats, olive oil, unrefined coconut oil, etc.  Qunoa is the only grain that's tolerated if you need massive amount of carbs, most people don't.

3. Avoid only a few things - sugar, grains, ALL vegetable oils, refined oils, fizzy drinks - Coke was my biggest weakness, I'd drink 3-4 cans a day....completely gone now.

4. Your body will tell you how much carbs you need - what works for someone else will not work for you.  For me, I can't do ultra-low carbs (less than 50gm per day), I'm happiest between 50-100 am per day.  If you are an endurance athlete (scoring 400 runs every day), perhaps over 100gm is justified.

5. Dark chocolate in moderation - above 70% but I tend to cheat with this

6. 2 days of HIIT - I got myself a trainer to keep motivation levels up, we do 2 hours a week - one day we incorporate shuttle sprints, another day, it's pushing weights on a box to simulate mountain climbing which I find the most difficult - circuit weight training on other days.  I'm trying to incorporate an additional day of sprints or HIIT and I net 3 hours a week in addition, plenty of exercise.

7. Sleep

Result: I've dropped 2-3 inches around my waist, face is more chisled, 4 seconds off my shuttle sprint time from 3 months ago - 34 secs dropped to 30 secs

I've still got 5-6 inches to lose around the waist, not worried about weight, just inches - and want to continue improving sprint times and also slowly begin incorporating endurance training - simulating quick singles.  Also want to do more squats and shoulder presses with higher weights to just get more explosive.

Want to incorporate intermittent fasting as well.  When I did this 5 years ago, I would eat all I wanted between 11 am to 6 pm, usually 3,000 calories or more and then nothing for 17 hours.  Never had more energy.

The first 3-4 weeks is most difficult.  The key is to get the body to metabolize ketones which are derived from fats rather than burning sugar.  So if you cut out ready carbs, the body must convert body fat to ketones.

Warning: low carb flu, massive headaches, extreme irritation possible in the first 2-3 weeks though not for everyone...first time I did it in 2012, I was convinced I had a brain tumour and I was going to die and a doctor tried to dissuade me, thankfully I didn't listen.

Great resource and inspirational stories: Mark's Daily Apple - https://www.marksdailyapple.com/ (https://www.marksdailyapple.com/)

One thing Paleo people advise and I agree - short, explosive is better than long, repetitive - both for fitness gains and for body management - I used to run 5Ks regularly but won't be doing those....I'd rather run 100 20 yard dashes at top speed...hopefully with pads on...and if I want to get fitter, I will just sprint 150...right now, I'm probably at 15-20 sprints at top speed, so a ways to go
Title: Re: FitClub
Post by: roco on October 29, 2017, 02:21:54 PM
Ive found doing park run every sat helps keeps motivation up for me

Started training for a 10K now as started to enjoy it
Title: Re: FitClub
Post by: six and out on October 29, 2017, 03:18:30 PM
Don't forget age Pete too

Depends on what age you are and what you've done in your past regarding exercise etc

I'm nearly fifty now,my work life has always involved heavy lifting etc, and I've had hobbies, played sport that's all taken its toll on my body, (cricket,football,motocross)
I have tennis/golfers elbow, wrist damage, even muscle wastage in my palms? Etc etc

So nowadays I have to train a little cleverer to not overtrain, or cause further damage.
I've said this a few times, but I love kettlebells, I find the shape etc. Just better than machines/dumbells etc
I can use one weight and do a full workout, shoulders,biceps triceps ,squats etc etc, without RISKING injury etc through trying to lift too much,,,,,just up the reps to failure

My goals are more mobility and strength and to lose the dangerous for health,spare tyre I have.
I'm long past the vanity muscle building , that's just a slippery slope.

Calorie wise, stick under 2k if you can a day

Only just seen this thread.... for me Northern is exactly right age and past plays a massive part in this....

I am 38 and have been keeping wicket for 25 years... Some of which at a very high level playing long days of cricket... basically my knees are pretty shot now!

However this doesn't mean I can't be as fit as i can be, just a different type of fit and exercise in a different way.

I know I can get through a whole innings and carry my bat fitness wise and then keep for an innings but will I be able to move on Sunday and fully train in the week.... probably not  :( :(

It's just about managing my body, eating healthy and training sensibly.
Title: Re: FitClub
Post by: ppccopener on October 29, 2017, 03:30:16 PM
Only just seen this thread.... for me Northern is exactly right age and past plays a massive part in this....

I am 38 and have been keeping wicket for 25 years... Some of which at a very high level playing long days of cricket... basically my knees are pretty shot now!

However this doesn't mean I can't be as fit as i can be, just a different type of fit and exercise in a different way.

I know I can get through a whole innings and carry my bat fitness wise and then keep for an innings but will I be able to move on Sunday and fully train in the week.... probably not  :( :(

It's just about managing my body, eating healthy and training sensibly.

Exactly, massive kudos to some on here losing huge amounts of weight. Just done an hour brisk walk round the park and intend to do that every Sunday, that's not going to get me super fit, just to keep weight off and when it comes to the season I can do 50 overs in the field without being shatterd.

Although I'm vaping for England , the single most i important thing I've done is quit fags, lung capacity has come back pretty quick and rarely do I get out of breath.

Title: Re: FitClub
Post by: JB on October 29, 2017, 04:20:42 PM
I bought a bowflex max trainer machine for the house a couple of weeks ago so I could supplement the gym sessions with a workout at home. Found it really good, thereís a 14 min interval programme that I can burn 260 calories. Gets me a massive sweat on
Title: Re: FitClub
Post by: OwzatOllie on October 29, 2017, 04:27:10 PM
I'm eating less crap and more whole foods, non processed.  On whey protein shakes as well on training days/ day after and I'm seeing a great improvement.  Training 3-4 times a week and loving it! Losing fat off my chest and slowly the gut, which will go with time.  Not counting calories too much just eating better!

Looking forward to turning up to the first net and not being able to get my arm over!
Title: Re: FitClub
Post by: pablomarmite on October 29, 2017, 04:49:45 PM
My problem is lack of power/strength in my shots so Iím trying to add strength and muscle. I got a second hand squat rack and downloaded StrongLifts app and am 3 weeks in. Unlike some you guys Iím having to try and eat more than usual but still eat healthy. Weekend of beer always seems to waste a lot of good work! My training partner is moving away in Dec so I hope I can maintain effort and enthusiasm after he is gone.
Title: Re: FitClub
Post by: Davehugh on October 29, 2017, 07:08:30 PM
So good to see people recognising the benefits of fitness for cricket. People who don't play must think its standing around in a field but its actually a very explosive sport there are so many different physical strains on the body i'm not sure there is a sport requires so many different attributes. you need speed, power, co-ordination, agility, powers of concentration and a good level or aerobic fitness which can all be improved by working on your fitness levels.

Diet- Like most of you have said no need to count calories as long as you are eating healthy nutrient rich foods like fish and vegetables I'm between 10-12% body fat and i haven't counted a calorie in my life. The biggest thing that keeps me on track is meal prep. I make enough bircher Sunday night to do 4/5 days of my working week for breakfast (Good carbs, plenty of fruit and protein). The other day I usually fry 2/3 eggs and whack it on a bit of toasted sourdough. I usually make extras of what i have in the evenings and freeze and use for lunches and at weekends. I also supplement with protein shakes for a low calorie protein hit (Helps keep you hydrated on match days)

Training- I've always been a bit of a fitness nut but only in the last couple of years have I started tailoring it too cricket. I usually do 2/3 weight sessions a week with a upper and lower body focus each time (Squats,Deadlifts,Bench,Back rows etc) and then 2/3 cardio based sessions a week (4 mile Run at lunch one day, Badminton,HITT class or 500mx5 on the rower AFAP each session followed by some core work) I've recently added skipping at the end of my weight sessions for a bit of added cardio and the added benefits of added co ordination and speed (Also feel a bit lighter on my feet).

There are some really good articles on pitchvison- http://www.pitchvision.com/the-complete-guide-to-cricket-fitness/#/ (http://www.pitchvision.com/the-complete-guide-to-cricket-fitness/#/) which have really helped my make my training more specific.

If anyone wants some healthy meal ideas PM me I'm a product development chef by trade. Would love to somehow combine what I do day to day with cricket. Maybe become a private chef for all the England cricket lads (Footballers seem to have them so why not Cricketers!)

Sorry for the waffling but its an area of the game I'm particularly interested in!
Title: Re: FitClub
Post by: Northern monkey on October 29, 2017, 07:37:07 PM
I bought a bowflex max trainer machine for the house a couple of weeks ago so I could supplement the gym sessions with a workout at home. Found it really good, thereís a 14 min interval programme that I can burn 260 calories. Gets me a massive sweat on

Hmm couple on fleabay at the mo
Looks a decent bit of kit
Title: Re: FitClub
Post by: golders on October 29, 2017, 07:52:23 PM
Hi Davehugh thanks for your post- would be interested to know how you made your Bircher?
Title: Re: FitClub
Post by: ppccopener on October 29, 2017, 07:57:48 PM
Yeah good post Dave, if you could avoid 5 things to not eat what would they be?

In other words, to cut out 5 different things from your diet. I'm gonna guess coke and crisps are right up there but you could surprise us!
Title: Re: FitClub
Post by: FattusCattus on October 29, 2017, 08:08:16 PM
I'm not sure there is a fitness regime on this earth that can prepare you for a season of 5 ball innings and bowling off a 6 pace run up!
Title: Re: FitClub
Post by: FattusCattus on October 29, 2017, 08:09:19 PM
By the way - WTF is 'bircher'?
Title: Re: FitClub
Post by: Davehugh on October 29, 2017, 08:44:29 PM
Hi Davehugh thanks for your post- would be interested to know how you made your Bircher?

The classic Swiss bircher will be something like below..

Porridge oats
Apple juice
Grated apple
Dried fruits (Sultanas/raisins etc)
Natural yogurt
Honey

You can put all the ingredients into a plastic container and leave for the week. I would suggest that you grate the apple in every day rather than adding and leaving for the week. Brown sludge isn't very nice to eat :)

The great thing about it IMO is all the ingredients can be messed around barring the oats for example the Bircher I'm on now is kind of a tropical affair..

Porridge oats
Chia seeds (Extra protein and fibre)
Pineapple juice
Coconut milk
Frozen troipical fruit smoothie mix (These are a great way of buying fruit for bircher you can use half a pack one week and keep the rest in there freezer until you need it)
Sultanas
Greek yoghurt (Not traditional but a better source of protein than regular yoghurt)

There are so many more flavour profiles you can mess around with. Im thinking a chocolate and cherries version next.
Title: Re: FitClub
Post by: golders on October 29, 2017, 08:49:57 PM
The classic Swiss bircher will be something like below..

Porridge oats
Apple juice
Grated apple
Dried fruits (Sultanas/raisins etc)
Natural yogurt
Honey

You can put all the ingredients into a plastic container and leave for the week. I would suggest that you grate the apple in every day rather than adding and leaving for the week. Brown sludge isn't very nice to eat :)

The great thing about it IMO is all the ingredients can be messed around barring the oats for example the Bircher I'm on now is kind of a tropical affair..

Porridge oats
Chia seeds (Extra protein and fibre)
Pineapple juice
Coconut milk
Frozen troipical fruit smoothie mix (These are a great way of buying fruit for bircher you can use half a pack one week and keep the rest in there freezer until you need it)
Sultanas
Greek yoghurt (Not traditional but a better source of protein than regular yoghurt)

There are so many more flavour profiles you can mess around with. Im thinking a chocolate and cherries version next.

Had read about this,sounds tasty and healthy,will give that a go,cheers
Title: Re: FitClub
Post by: Davehugh on October 29, 2017, 09:11:19 PM
Yeah good post Dave, if you could avoid 5 things to not eat what would they be?

In other words, to cut out 5 different things from your diet. I'm gonna guess coke and crisps are right up there but you could surprise us!

You got a couple right tbh food is such vast subject and there are so many chefs, nutritionists, FAD diets out there who all have an opinion or something to sell.

My big one would be refined sugar its hidden every where and so hard to avoid.

Ill give you a list of ingredients that have been given a bad name but not actually bad for you. Most fats butter, Olive oil Rapeseed, coconut all play important roles in the body (Increased testosterone for example). Salt helps you absorb nutrients and caffeine is really good at speeding up your metabolism and helps your body burn more calories during a workout. Everyone says avoid carbohydrates when dieting which is true in some respects but some of the most nuritent dense food have a high level of carbohydrates for example sweet potatoes.

My best advice would be everything in moderation and avoid diets/ crash diets see it as more as a lifestyle change.

Hope that helps?
Title: Re: FitClub
Post by: InternalTraining on October 29, 2017, 09:17:01 PM
Warning: low carb flu, massive headaches, extreme irritation possible in the first 2-3 weeks though not for everyone...first time I did it in 2012, I was convinced I had a brain tumour and I was going to die and a doctor tried to dissuade me, thankfully I didn't listen.


That's keto flu and it is bad. If you've made it that far, you are on the right track. *thumbs up*
Title: Re: FitClub
Post by: InternalTraining on October 29, 2017, 09:25:18 PM
There are some really good articles on pitchvison- [url]http://www.pitchvision.com/the-complete-guide-to-cricket-fitness/#/[/url] ([url]http://www.pitchvision.com/the-complete-guide-to-cricket-fitness/#/[/url]) which have really helped my make my training more specific.

If anyone wants some healthy meal ideas PM me I'm a product development chef by trade. Would love to somehow combine what I do day to day with cricket. Maybe become a private chef for all the England cricket lads (Footballers seem to have them so why not Cricketers!)


Great thread! I will PM you.

Here is my recipe for an egg meal that is high-protein and high on fiber/veg nutrients:

- diced mushrooms, 1 cup
- diced two small tomatoes
- diced onions, 1/4 - 1/2 cup
- one avocado
- few branches of cilantro, chopped.
- 3 eggs full with yolk
- few pinches of salt.
- [edit] 1 table spoon of butter. Forgot to add my favorite ingredient. :D
- 3 table spoon peanut oil.

- heat oil on medium low heat
- put mushrooms in the oil and let them cook for 2-3 minutes until soft.
- add tomatoes and add a couple of pinches of salt; let it cook for a few minutes until tomatoes are soft.
- add onions and let cook for couple more minutes; add another pinch of salt.
- add eggs on top of your vegetables and mix it as it cooks; keep mixing until eggs and yolk are firm and in congealed in small chunks; add a pinch of salt.
- [edit] add butter and mix everything until buttery. :D
- garnish with cilantro on top;
- add slices of the avocado on top.
- serve in a large bowl.

Waste no more time and eat the thing up before room mates or spouse want it. Trust me, it is delicious and highly addictive!
Title: Re: FitClub
Post by: InternalTraining on October 29, 2017, 09:32:33 PM
You got a couple right tbh food is such vast subject and there are so many chefs, nutritionists, FAD diets out there who all have an opinion or something to sell.

My big one would be refined sugar its hidden every where and so hard to avoid.

Ill give you a list of ingredients that have been given a bad name but not actually bad for you. Most fats butter, Olive oil Rapeseed, coconut all play important roles in the body (Increased testosterone for example). Salt helps you absorb nutrients and caffeine is really good at speeding up your metabolism and helps your body burn more calories during a workout. Everyone says avoid carbohydrates when dieting which is true in some respects but some of the most nuritent dense food have a high level of carbohydrates for example sweet potatoes.


You can avoid the refined and hidden sugars/carbs if you stick to natural foods. Almonds, walnuts are great snacks. Avoid peanuts. Low-glycemic fruits like grape-fruit, colored berries, and granny-smith apples are delicious, fibrous, and extremely nutritious.

Quote
My best advice would be everything in moderation and avoid diets/ crash diets see it as more as a lifestyle change.

I have mixed feelings about "moderation". Sugar in moderation is still bad for you. Avoid white rice like a plague; substitute with brown rice which are delicious. Having said, it all depends on your fitness goals and dedication. I feel, for us clubbies, cricket is a great excuse to life a healthy life-style. The benefits of such a lifestyle extend beyond cricket.
Title: Re: FitClub
Post by: InternalTraining on October 29, 2017, 09:33:50 PM
Has anyone tried regular swimming for pre-season cricket training? Has it benefitted you? Cardio benefits?
Title: Re: FitClub
Post by: golders on October 29, 2017, 09:46:21 PM
You can avoid the refined and hidden sugars/carbs if you stick to natural foods. Almonds, walnuts are great snacks. Avoid peanuts. Low-glycemic fruits like grape-fruit, colored berries, and granny-smith apples are delicious, fibrous, and extremely nutritious.

I have mixed feelings about "moderation". Sugar in moderation is still bad for you. Avoid white rice like a plague; substitute with brown rice which are delicious. Having said, it all depends on your fitness goals and dedication. I feel, for us clubbies, cricket is a great excuse to life a healthy life-style. The benefits of such a lifestyle extend beyond cricket.

This is all so useful thanks guys, I see a lot of similarities from the book I'm reading and following. Some of the recipes on that marksdailyapple website look delicious.
Almonds are my go to snack now, no more than a handful though,right?
Title: Re: FitClub
Post by: Woodyspin on October 29, 2017, 09:47:05 PM
Has anyone tried regular swimming for pre-season cricket training? Has it benefitted you? Cardio benefits?

Swimming is brilliant for everything, even just recovery.
Title: Re: FitClub
Post by: InternalTraining on October 29, 2017, 09:57:10 PM
Almonds are my go to snack now, no more than a handful though,right?

When I am hungry (and no good options are available) or feel low blood sugar, I reach for almonds instead of junk food or candy (chocolate bars). It is a good way to satiate my cravings until real/healthy food is available.
Title: Re: FitClub
Post by: JB on October 30, 2017, 08:58:49 AM
I've just come back from the gym, can barely walk!! We have some heavy leg days but my god this one was up there with the toughest we've done
Title: Re: FitClub
Post by: roco on October 30, 2017, 09:02:46 AM
Went for run this morning and did my first non stop 10k in an hour so happy with progression from 5k

Feeling it now but worth it.
Title: Re: FitClub
Post by: jayralh on October 30, 2017, 09:43:19 AM
I've just come back from the gym, can barely walk!! We have some heavy leg days but my god this one was up there with the toughest we've done
i am going in a bit for leg session .

its gonna be light but brutal today.
Title: Re: FitClub
Post by: Boondougal on October 30, 2017, 10:03:50 AM
This really is a good thread.
Iím going for my 10th PT session this afternoon (in just over 3 weeeks) and have decided that tomorrow will be the first ďcomparison dayĒ. I took some pics and measurements on the day of my first sessions so it will be really interesting to compare. I havnít actually lost much weight in the last 3 weeks, may 1.5 / 2 kg but my fitness has come on a lot and people have been commenting that i look different.

In November i have decided to really focus in on diet - maybe more specifically calorie deficit. To help with this i have started using Huel... i can already hear the disaproaving groans especially after some of the brilliant advice and insights further up.... but personally i have never had an issue in taking on board calories in this way. I have quite often done detox juicing diets and have gone 5/7 days on 98% juice only and although i love good food as long as i know iíll be able to have at least one meal a day then i havnít found it an issue using a substitute.

Some people have gone onto Huel full time but iím Just going to be using it to regulate my calories so probably 1/2 times a day. Most of the complaints with it come from taste and windy bottoms but i mix mine with frozen fruit and its fine and as yet i havnít had to issue any weather warnings to the family... so far so good.

Alcohol is my biggest issue, have literally cut my intake in half (more than) since starting to train but i still donít come in under the 14 unit advisory on a weekly basis and after a Haloween party at the weekend has left us with a tidy drinks surplus its going to be a tough week trying to restrict myself not drinking them all!

Well done to everyone who is trying!
Title: Re: FitClub
Post by: JB on October 30, 2017, 10:31:21 AM
i am going in a bit for leg session .

its gonna be light but brutal today.

Walking down stairs is an issue for me at the moment  :(
Title: Re: FitClub
Post by: Yorkershire on October 30, 2017, 01:06:06 PM
Another one here who has hired a PT. Had a health scare earlier this year... and like  others have said, wish I'd done it earlier...

Can always earn more money and its an investment in myself... this is my third week, 3 morning sessions per week before work. My PT is someone who himself lost massive amounts of fat before becoming a PT and it's because of that I went with him.

Birthday In November ... Plan is to continue 3 days a week with him for a year until my next birthday and then switch to once a week and train myself... the thinking is.. a year down the line it will have become a habit and part of my lifestyle...

Genuinely wish you all best of luck with your effort... hope you all meet your goals!!!
Title: Re: FitClub
Post by: jayralh on October 30, 2017, 01:19:50 PM
Walking down stairs is an issue for me at the moment  :(
I had to hold onto railing while going up or coming down.

And I did 2 exercises only
Title: Re: FitClub
Post by: Boondougal on October 30, 2017, 04:44:09 PM
Another one here who has hired a PT. Had a health scare earlier this year... and like  others have said, wish I'd done it earlier...

Can always earn more money and its an investment in myself... this is my third week, 3 morning sessions per week before work. My PT is someone who himself lost massive amounts of fat before becoming a PT and it's because of that I went with him.

Birthday In November ... Plan is to continue 3 days a week with him for a year until my next birthday and then switch to once a week and train myself... the thinking is.. a year down the line it will have become a habit and part of my lifestyle...

Genuinely wish you all best of luck with your effort... hope you all meet your goals!!!

Brilliant... keep us updated.

I have to remind myself that progress is always not that obvious. I have loads of people ask me if i have lost weight put personally i canít see anything different, and the scales donít have a dramatic shift... but with so many people saying it it must be there to see...

Iím really enjoying being able to run up flights of stairs, chase the kids and other bits on Bobs, all without the out of breath panting i used to have.... I also know that even if i have a blow out (like this weekend) i can put the effort in and it not simply go straight to my love handles!!

I donít actually like exercise.... but i am beginning to appreciate the results.

This time next year Rodney....
Title: Re: FitClub
Post by: Yorkershire on October 30, 2017, 05:08:47 PM
Brilliant... keep us updated.

I have to remind myself that progress is always not that obvious. I have loads of people ask me if i have lost weight put personally i canít see anything different, and the scales donít have a dramatic shift... but with so many people saying it it must be there to see...

Iím really enjoying being able to run up flights of stairs, chase the kids and other bits on Bobs, all without the out of breath panting i used to have.... I also know that even if i have a blow out (like this weekend) i can put the effort in and it not simply go straight to my love handles!!

I donít actually like exercise.... but i am beginning to appreciate the results.

This time next year Rodney....

Sometimes you might not see results in physical appearance straight away but try measuring yourself. Also you maybe losing fat in places you cant see... Main thing is to keep going... just chip away at it...  slowly but surely is the safest way to lose the bad weight... Like yourself I am feeling fitter. I have started playing 5 aside football on the weekends.. one of the guys commented last week that it was the best he'd seen me play... I am the worst player on the pitch and just play for fitness... but that was good to hear...


Title: Re: FitClub
Post by: Davehugh on October 30, 2017, 07:20:50 PM
Good point go by how you feel and look in the mirror not what the number on the scale say. They can be mis leading muscle weighs a lot more than fat!!!
Title: Re: FitClub
Post by: Boondougal on October 30, 2017, 07:27:31 PM
Great points @Yorkershire and @Davehugh, the one month re measure is Wednesday morning. Fingers crossed.
Title: Re: FitClub
Post by: Churchy1989 on October 31, 2017, 10:29:56 AM
I saw a post yesterday that has been taken down - assume it was against forum rules.

Anyway - its a free 28 week fitness plan - cricket related - I got the email in-time and now have the App and the plan.

I think this will benefit anyone looking to do cricket training and everyone on this thread.

Email info@tenaxperformance.com for your FREE plan.
Title: Re: FitClub
Post by: golders on October 31, 2017, 03:09:28 PM
Made myself a basic Bircher this morning,very tasty and filling-left out the honey and it was slightly too sweet to taste,will reduce the amount of raisins next time.Added a linseed mix too.I imagine there is a lot of scope with messing around with different (healthy) ingredients. Thoroughly recommended!
Title: Re: FitClub
Post by: WalkingWicket37 on October 31, 2017, 03:22:09 PM
Made myself a basic Bircher this morning,very tasty and filling-left out the honey and it was slightly too sweet to taste,will reduce the amount of raisins next time.Added a linseed mix too.I imagine there is a lot of scope with messing around with different (healthy) ingredients. Thoroughly recommended!

When CBF is so ingrained in your life you have bat oil in your diet!
Title: Re: FitClub
Post by: golders on October 31, 2017, 04:26:28 PM
Haha! I needed linseed for the wholegrains
Title: Re: FitClub
Post by: Boondougal on November 01, 2017, 08:41:25 AM
Well 10 PT sessions down, an extra 10k calories burnt compared to the month before (I've been doing a few home sessions as well), alcohol more than halved, Yellow / white food (bread, potatoes rice etc) reduced 80%, seriously daily attempts at calorie deficit. Money spent, pain and suffering powered through and today was checkpoint one against my baseline measurements....

No change, zero (well virtually), infact my calf has got bigger (and they were already big) and so has my chest (man boobs) which I guess is why I thought my tummy had shrunk a bit.

Not an ideal start to the day.... and I can't even go and comfort eat to help me through it..... I have a training session this afternoon to get through.

:-(
Title: Re: FitClub
Post by: BatGoonMcClintock on November 01, 2017, 08:55:16 AM
Well 10 PT sessions down, an extra 10k calories burnt compared to the month before (I've been doing a few home sessions as well), alcohol more than halved, Yellow / white food (bread, potatoes rice etc) reduced 80%, seriously daily attempts at calorie deficit. Money spent, pain and suffering powered through and today was checkpoint one against my baseline measurements....

No change, zero (well virtually), infact my calf has got bigger (and they were already big) and so has my chest (man boobs) which I guess is why I thought my tummy had shrunk a bit.

Not an ideal start to the day.... and I can't even go and comfort eat to help me through it..... I have a training session this afternoon to get through.

:-(

@Boondougal I think the calorie deficit approach to weight loss is complete (No Swearing Please)...everything has to do with regulating your body's blood sugar level and insulin response....anything that spikes your blood sugar, even in moderation, is bad for you.  Eat the right foods - meaning natural high fat foods like meat, butter, etc. and get your carbs from fruits and vegetables...and stop eating when you feel full instead of counting calories which will drive you insane....fruits and vegetables provide the vitamin nutrients, protein and fat are key to satiety....

All calories are not the same....2000 calories from eating cotton candy and drinking coke will have a vastly different effect on your body than 2000 calories from eating steak slathered in butter and a fillet mignon for dessert.

If I were you, I'd cut out the bread and potatoes completely along with all vegetable oils...and if you need a hit of carbs, get yams or sweet potatoes.



Title: Re: FitClub
Post by: JB on November 01, 2017, 09:22:56 AM
My legs were still aching this morning from Monday mornings leg day!! After this mornings session I can barely walk, it was predominantly chest/arms/back but he threw in some box jumps out of what I can only presume is malice! I couldíve cried 😢 but I didnít!! 😉
Title: Re: FitClub
Post by: Boondougal on November 01, 2017, 09:34:11 AM
@BatGoonMcClintock

I 100% get the point that not all calories are equal but I'm not sure how calorie deficit is rubbish.

At the end of the day if you are consuming more calories (even the better ones) than you are burning the body will store the excess energy.If you want to "unstore" all that energy that I have been packing away for the last 20 years then I'm going to have to force my body to start using it.. hence start putting less in the top end.

Personally I have very little sugar in my diet (although I appreciate its in a lot of food unless you prepare it fresh - but then I don't eat a lot of not fresh food), I have plenty of energy (usually) and even when I have gone days without a single refined Carb I'm not sure I have ever craved them.

Obviously I am a bit down right now as people had been saying it looked like my body shape had changed but I kept on saying I saw no difference... I got convinced they must be right so I had been really hopeful that today was going to show the progress other people had said they could see.... Frankly even if they do see it, the numbers don't show it so it looks like I was right after all and I'm just a bit annoyed at myself for getting drawn in to the way other people think they need to motivate me... I don't need to be told how well I am doing, I need to be helped to get the result.

I am fitter... I know that for a fact.... I had just also thought I might be a bit thinner by now.

Onwards and upwards (but hopefully not outwards)

Title: Re: FitClub
Post by: BatGoonMcClintock on November 01, 2017, 09:35:36 AM
My legs were still aching this morning from Monday mornings leg day!! After this mornings session I can barely walk, it was predominantly chest/arms/back but he threw in some box jumps out of what I can only presume is malice! I couldíve cried 😢 but I didnít!! 😉

@JB Haven't graduated to box jumps yet but they are killers....Exercises I've found hardest in terms of increasing difficulty - flat out sprints, shuttle sprints, mountain climbers, weighted box pushing, box jumps, burpees....not up to box jumps and burpees yet while the other four are still killing me.
Title: Re: FitClub
Post by: Boondougal on November 01, 2017, 09:36:36 AM
My legs were still aching this morning from Monday mornings leg day!! After this mornings session I can barely walk, it was predominantly chest/arms/back but he threw in some box jumps out of what I can only presume is malice! I couldíve cried 😢 but I didnít!! 😉

Well done... I was joking yesterday about how I couldn't walk for a few days after one of the early sessions... I have learn't to not be too vocal about where is still hurting with my PT as I think he likes to throw in things he wasn't planning to do just out of malice....

all good fun though watching me squirm not ehe floor afterwards... well for him.

Title: Re: FitClub
Post by: BatGoonMcClintock on November 01, 2017, 09:47:55 AM
@BatGoonMcClintock

I 100% get the point that not all calories are equal but I'm not sure how calorie deficit is rubbish.

At the end of the day if you are consuming more calories (even the better ones) than you are burning the body will store the excess energy.If you want to "unstore" all that energy that I have been packing away for the last 20 years then I'm going to have to force my body to start using it.. hence start putting less in the top end.

Personally I have very little sugar in my diet (although I appreciate its in a lot of food unless you prepare it fresh - but then I don't eat a lot of not fresh food), I have plenty of energy (usually) and even when I have gone days without a single refined Carb I'm not sure I have ever craved them.

Obviously I am a bit down right now as people had been saying it looked like my body shape had changed but I kept on saying I saw no difference... I got convinced they must be right so I had been really hopeful that today was going to show the progress other people had said they could see.... Frankly even if they do see it, the numbers don't show it so it looks like I was right after all and I'm just a bit annoyed at myself for getting drawn in to the way other people think they need to motivate me... I don't need to be told how well I am doing, I need to be helped to get the result.

@Boondougal Calorie count is meaningless because if you ear 1,200 calories in simple carbs, your body will metabolize far more differently than if you eat 2,000 calories from protein, fat and complex carbs from fruits...therefore, calorie counting is largely meaningless.....I was far slimmer eating 3,500 calories a day from meat and fat than 1,800 calories from a 'balanced' diet that included grains....even though I worked out far less while eating 3,500 calories...

I know everyone gets sugar is the enemy but far more dangerous, because they've been extolled as good, are grains such as wheat, rice, oats and corn.....my turning point was cutting out wheat completely, it is the biggest enemy in how it messes with your insulin, makes you insulin resistant....the easiest way to do this is cut out all grains.

Tell you what....go to Mark's Daily Apple and follow his 30 day challenge....see if it makes a difference, stick with it through the keto flu, low carb flu....if you have to cut down on your exercise, so be it as you may feel sluggish due to low carb intake...your body is learning to get energy from a different source, turning from sugar-alcohol to fat-ketones....give it that space..and if you must exercise, left heavy weights and sprint, short and intense otherwise, walk a lot....https://www.marksdailyapple.com/the-primal-blueprint-30-day-challenge/ (https://www.marksdailyapple.com/the-primal-blueprint-30-day-challenge/)

Here's all the things you can eat....and without counting calories: https://www.marksdailyapple.com/primal-blueprint-shopping-list/ (https://www.marksdailyapple.com/primal-blueprint-shopping-list/)

If it's not on the list, don't eat it....once you're past the 30 days, you can allow yourself a cheat meal once in a while...

Title: Re: FitClub
Post by: Boondougal on November 01, 2017, 09:55:50 AM
@Boondougal Calorie count is meaningless because if you ear 1,200 calories in simple carbs, your body will metabolize far more differently than if you eat 2,000 calories from protein, fat and complex carbs from fruits...therefore, calorie counting is largely meaningless.....I was far slimmer eating 3,500 calories a day from meat and fat than 1,800 calories from a 'balanced' diet that included grains....even though I worked out far less while eating 3,500 calories...

I know everyone gets sugar is the enemy but far more dangerous, because they've been extolled as good, are grains such as wheat, rice, oats and corn.....my turning point was cutting out wheat completely, it is the biggest enemy in how it messes with your insulin, makes you insulin resistant....the easiest way to do this is cut out all grains.

Tell you what....go to Mark's Daily Apple and follow his 30 day challenge....see if it makes a difference, stick with it through the keto flu, low carb flu....if you have to cut down on your exercise, so be it as you may feel sluggish due to low carb intake...your body is learning to get energy from a different source, turning from sugar-alcohol to fat-ketones....give it that space..and if you must exercise, left heavy weights and sprint, short and intense otherwise, walk a lot....https://www.marksdailyapple.com/the-primal-blueprint-30-day-challenge/ (https://www.marksdailyapple.com/the-primal-blueprint-30-day-challenge/)

Here's all the things you can eat....and without counting calories: https://www.marksdailyapple.com/primal-blueprint-shopping-list/ (https://www.marksdailyapple.com/primal-blueprint-shopping-list/)

If it's not on the list, don't eat it....once you're past the 30 days, you can allow yourself a cheat meal once in a while...

Ok cheers, I have seen that mentioned a few times. I'll have a read through and see what makes sense. I guess at the end of the day there is a logic to winding back the evolutionary clock to eating and moving like we used to.

Appreciate the input.
Title: Re: FitClub
Post by: Yorkershire on November 01, 2017, 11:56:55 AM
Well 10 PT sessions down, an extra 10k calories burnt compared to the month before (I've been doing a few home sessions as well), alcohol more than halved, Yellow / white food (bread, potatoes rice etc) reduced 80%, seriously daily attempts at calorie deficit. Money spent, pain and suffering powered through and today was checkpoint one against my baseline measurements....

No change, zero (well virtually), infact my calf has got bigger (and they were already big) and so has my chest (man boobs) which I guess is why I thought my tummy had shrunk a bit.

Not an ideal start to the day.... and I can't even go and comfort eat to help me through it..... I have a training session this afternoon to get through.

:-(

Hang in there... I've read weight loss stories where people haven't lost much and by their 10th week they suddenly lose 3-4 pounds... chances are their body as changing composition of muscle and fat... everyone is different... I got weighed this morning, I am down 3 lbs from first starting... 3 rd week.. been up and down... like I said before as long as you are feeling healthier it means you are progressing...

Keep going... it's great there's a thread to keep us all motivated and its not on a health forum :), but on a forum for a sport we all share the love of.
Title: Re: FitClub
Post by: Churchy1989 on November 01, 2017, 01:20:36 PM
I am really lacking any form of motivation! I'm stuck in the CBA routine/ill start next week.... :( :(
Title: Re: FitClub
Post by: Boondougal on November 01, 2017, 01:29:41 PM
I am really lacking any form of motivation! I'm stuck in the CBA routine/ill start next week.... :( :(

Thats why I forced myself to start with a personal trainer... my Gym membership that I have had for a year and been 3 times just isn't going to make me go.... with the PT I go and an hour later without having to think about what to do I have had a really good work out... Everything has started from that, I'm drinking less because I know I'm going to be pushed and I want to be able to get the most out of what I am paying for... I keep the appointment because I know I've paid for it (and its not an unseen direct debit going out every month that I never look at), I'm eating better because I know I need the right food to be able to exercise properly etc etc

Ok so the measurements today were a bit disappointing but I have lost weight (about 2/3kg) in 3.5 weeks and i am in no doubt I am fitter so it is working.

The sessions are tough, but not as tough as it was to actually decide to do the first one....

Today I have a session at 2:30, based on this morning I could have jacked it all in... but right now I'm going to that session to push myself even harder than ever - I turned down the 3rd run too many times last year... I don't want to have to do that again next.

Title: Re: FitClub
Post by: Mpt7 on November 01, 2017, 01:35:13 PM
@Boondougal - trust the process not the results. it will take time to achieve the results you are looking for but they will come if you stick with the process.

give yourself time and don't let short term results impact your long term goal.

go well and keep pushing. you will get there!!!!
Title: Re: FitClub
Post by: Boondougal on November 01, 2017, 01:57:54 PM
@Boondougal - trust the process not the results. it will take time to achieve the results you are looking for but they will come if you stick with the process.

give yourself time and don't let short term results impact your long term goal.

go well and keep pushing. you will get there!!!!

thumbs up emoticon
Title: Re: FitClub
Post by: Yorkershire on November 01, 2017, 02:04:37 PM
@Mpt7 great advice.. like that "trust the process"... I think its about having patience.

Well done @Boondougal on shedding the first few Kgs! I went with a PT or the very same reasons as you... today was the hardest getting out of bed experience so far.

I crawled pout of bed at 7.20 and got to my 7.30 session at 7.40.. Had I not had a session with the PT I would have made excuses and not gone... After the session I felt glad I had gone... and on the way into work picked up a  salad for lunch...

All because I'm logging my food and PT..makes a massive difference!

Lets keep this log going and pushing each other... I find it comforting there's someone out there like @Boondougal who likes cricket and is on the same journey with me...
Title: Re: FitClub
Post by: BatGoonMcClintock on November 01, 2017, 05:37:48 PM
@Boondougal - trust the process not the results. it will take time to achieve the results you are looking for but they will come if you stick with the process.

give yourself time and don't let short term results impact your long term goal.

go well and keep pushing. you will get there!!!!

@Boondougal I think you're being too hard on yourself mate...2-3 kgs in 3 weeks is no mean feat, that's 1 inch off your waist which is a big deal, which is also why others comment that you look better even if you don't feel it yourself.

As @Mpt7 said, just trust the process...I stopped weighing myself.  I just try on clothes I know I wore when I was slimmer and measure my progress that way.  Also measure my progress by fitness...am I faster, am I lifting heavier, are my rest times dropping, is my heart rate lower, etc.  I'm guessing 5 months of this should get me to where I need to be for next season.
Title: Re: FitClub
Post by: jayralh on November 01, 2017, 06:40:06 PM
My legs were still aching this morning from Monday mornings leg day!! After this mornings session I can barely walk, it was predominantly chest/arms/back but he threw in some box jumps out of what I can only presume is malice! I couldíve cried 😢 but I didnít!! 😉

With all due respect why you hire a PT.
No one knows your body better than you. i am sure here there will be a number of members quite knowledgeable to help you get you goal.

In my opinion getting a PT is waste of money . I see lots of people in my gym with PT wasting their hard earned money. the fees you pay to PT you can easily buy your food for 3 days.
Title: Re: FitClub
Post by: roco on November 01, 2017, 06:56:21 PM
Our skipper is a pt who I use

Some of best money Iíve spent as we go as a group of 4 and do circuits etc and has helped us all massively

Plus go to his place for Pilates which has made the biggest difference in terms of flexibility and strength

Each to their own I guess as good and bad trainers out there but some just need the extra help
Title: Re: FitClub
Post by: Boondougal on November 01, 2017, 09:23:41 PM
With all due respect why you hire a PT.
No one knows your body better than you. i am sure here there will be a number of members quite knowledgeable to help you get you goal.

In my opinion getting a PT is waste of money . I see lots of people in my gym with PT wasting their hard earned money. the fees you pay to PT you can easily buy your food for 3 days.

PT has been the best money i have spent. Ever!
Title: Re: FitClub
Post by: petehosk on November 01, 2017, 10:31:18 PM
I have heard good and bad about PTs! Some really know their stuff and provide superb motivation! Others are not that energetic and are more like glorified gym instructors, if that.
But whichever they are, they do provide one very thing! They get you exercising and ensure you go to that workout! That has to be a good thing for people who struggle to get up and out the door!?
Title: Re: FitClub
Post by: FattusCattus on November 02, 2017, 09:28:00 AM
@petehosk  is my remote PT!  He's done me an exercise routine which is equally as unpleasant and exhausting as working with a PT!

I mean really - who invented 'Burpees' - they are the very devil!!!!!!!!!!!!!!!!!!
Title: Re: FitClub
Post by: roco on November 18, 2017, 11:21:24 AM
Bear crawls are the devil Brucey especially backwards

Made my crazy choice this week of doing a half marathon next year and ran 8 miles yesterday 3 today and already regretting it

Title: Re: FitClub
Post by: Davehugh on November 18, 2017, 05:42:50 PM
Leg day this afternoon post season squat PB...

1000m row
Squat 100x5 110x5 115x5 117.5 120x5
Hip raises 50kgx10x3
Lunges 32kgx20x3
Calf raises 40x3
Leg press drop set 140 120 100 x10

Finished with..
Skipping 2min x3
Ab Planks 2min
Leg raises 4kg x20
Cable twist 10x10

Focusing on strength and power up until Christmas then will up the cardio from Jan onwards!

Hows everyone elses fitness goals getting on...?


Title: Re: FitClub
Post by: petehosk on November 18, 2017, 05:46:20 PM
Not too bad - did rest day today.....phew! Held up 3 cushions on the sofa whilst stretching and snoring!   :D
Title: Re: FitClub
Post by: golders on November 18, 2017, 06:06:39 PM
What do people think of the resistance weights machines in gyms? Or kettle bell training? I try to stay away from the free weights area as I am particularly allergic to beafcakes and meatheads!
My main goal is weightloss- for the last three weeks I've been doing about 3 spinning classes per week.I have been doing some bodyweight workouts but feel I need to do more weights stuff
My stomach seems to have shrunk and I feel healthier and slimmer,but this doesn't seem to be translating into much of a change in the scales!
Title: Re: FitClub
Post by: Davehugh on November 18, 2017, 06:20:52 PM
I'm generally pretty anti resistant machines they engage fewer muscles than free weights i.e leg press= mainly quad activity squat= quad hamstring core stability list goes on. Appreciate the free weight can be pretty scary at first but ultimately we all start somewhere and you quickly realise no one really gives a (No Swearing Please) what others are up to.

I'm no PT but i would advise a combination of strength and cardio based training the more useful muscle you put on the higher your metabolic rate will be which is the amount of calories your body needs to maintain an equilibrium (essentially you burn more calories when your doing bugger all) cardio training to keep you in a calorie deficit.

I would ignore the scales muscle weighs more than fat go by how you feel and look and hopefully the numbers on free weight days go up and the intensity of cardio workouts the same!

 
Title: Re: FitClub
Post by: Northern monkey on November 18, 2017, 06:29:31 PM
I'm a big kettlebell convert, love em
Title: Re: FitClub
Post by: petehosk on November 18, 2017, 06:39:47 PM
I think kettle bells are excellent. Any exercise is better than none at all!!
But people just need to decide what the want to do and work around that in the way they want to. If unsure then there are some decent fitness trainers at gys who can advise.
My personal preference at my age is cardio. I am just under 17 stone so I am not interested in bulking up! So more toning for me.
I know about running having done a few half marathons, a full one, plus various other shorter events. But as I am just working on base fitness at the moment, Therefore my workout is:
SAT: Running Intervals for 50 mins (2 mins 12-13kph an 1 min 10kph recovery - repeat 10 times. Then go faster)
        Followed by Dumbell workout list below
TUE: 70-80mins easy pace (10kph)
WED: 45 mins brisk walk (6kph) at 10-12 degrees incline.
         Followed by Dumbell workout again
THU: 30mins at 10kph, 20mins at 11kph, 20 mins back down to 10kph and cool down.

Dumbbell workout is down pretty fast. I use light weights but when I do a set, I do not rest between!

Set 1: 12 x pressups, 12 x shoulder press (10kg), 12 x hammer curls (10kg), tricep pull down on machine. Rest for 1 minute and repeat without resting in between!
Set 2: 12 x dumbbell pullover (15kg), upright rows Dumbells (12kg), Concentration curls (8kg), French press (10kg). Rest for 1 minute and repeat.
Set 3: 12 x Dumbbell side raises (8kg), 12 x front raises (6kg), tricep kickbacks (5kg). Rest for 1 minutes and repeat.

Stretching is the most important aspect of the workout in my eyes! Whether running or whether using weights, I always allow 15 minutes for full stretches after!
That is mine currently anyway! I have worked up to this in 2 months as I have been very lazy for the last couple of years. So felt it time to either get fat or get fit!! I could argue that I am a little bit of both!

So find your own balance and find the best schedule that fits in with your working weeks. Then find the exercises which work for you and try and slowly introduce little healthy changes in diet! Nothing too radical but one little step at a time is what I find works well!
But most of all, stay motivated and keep going! No excuses for skipping an exercise day chaps!!

And before the keener eyed person will tell me that I skipped my Saturday workout, that was because I had a days holiday yesterday, so I spent 2 hours of it in the gym doing running and dumbbells.
Title: Re: FitClub
Post by: edge on November 20, 2017, 06:55:45 PM
Strength-based exercise is the best thing you can be doing, particularly as you get older. Use it or lose it, as they say! That doesn't mean going full meathead, chowing down loads of protein shakes or aiming your workout solely at standing still lifting heavy things, but it's gotta be done in some form or other ('bulking up' not necessary! ;)). Squats/other exercises that work your legs and back are vital too, you use your legs and core in absolutely every athletic movement. Here's something that actually just got published: https://sydney.edu.au/news-opinion/news/2017/11/01/strength-exercise-as-vital-as-aerobic-new-research-finds.html

@golders - if you're slimmer and feel healthier I wouldn't worry too much about what it says on the scales! Weight training will definitely help though, both in fitness and weight loss terms, you'll find a relatively short time spent with kettlebells or similar will be a lot more effective than hours on the treadmill. It's all about how you use them, the same way as running isn't just running - Usain Bolt and Mo Farah don't have very similar training regimens! As Davehugh said, resistance machines have their uses but they just isolate whatever movement the particular machine is for. Great if you really want to work a particular muscle, less good for actual athletic benefit as when it comes to sport or daily life you're moving in complex ways rather than sat on a machine flexing one set of muscles. I'd highly recommend kettlebells (as would plenty of others on here), kettlebell swings and similar exercises are much more of a full-body movement than most weight training methods, so you work all different parts of your body and have to make coordinated movements rather than attacking muscles one by one. They're also good cardio if used right, and you can get great results with relatively small weights. Have a chat with a trainer if you can and experiment though, variation and finding what you enjoy is always good!
Title: Re: FitClub
Post by: Kieron_BT on November 20, 2017, 11:43:09 PM
Another 2.5lb down this week, 3 stone 6lb in total.

Would like another 1st before Christmas but may be a push, will have to have a couple of decent losses over the next couple of weeks.

Title: Re: FitClub
Post by: JB on November 21, 2017, 08:45:56 PM
Another 2.5lb down this week, 3 stone 6lb in total.

Would like another 1st before Christmas but may be a push, will have to have a couple of decent losses over the next couple of weeks.

Thatís great work!! I had a couple of bad weeks and put half a stone back on, keeping off the beer on a weekend when weíve got doís to go to is hard
Title: Re: FitClub
Post by: tommo256 on November 21, 2017, 09:09:30 PM
Iíve just gone back to slimming world.
Weighing in at 18st 5lbs at the moment, hoping to get down to 16st 8lbs.
Just want to lose the belly more than anything, gonna run this alongside my gym plan so should really see some difference
Title: Re: FitClub
Post by: JB on November 21, 2017, 09:18:17 PM
If I simply clean up my diet by cutting out the fast food, bread & carbs, chocolate, crisps & beer the weight comes off easily without having to follow plans
Title: Re: FitClub
Post by: edge on November 21, 2017, 09:35:07 PM
If I simply clean up my diet by cutting out the fast food, bread & carbs, chocolate, crisps & beer the weight comes off easily without having to follow plans

http://viz.co.uk/wp-content/uploads/2015/01/024_viz242_LCME.jpg (http://viz.co.uk/wp-content/uploads/2015/01/024_viz242_LCME.jpg)
Title: Re: FitClub
Post by: GoodLeave on November 21, 2017, 09:57:12 PM
[url]http://viz.co.uk/wp-content/uploads/2015/01/024_viz242_LCME.jpg[/url] ([url]http://viz.co.uk/wp-content/uploads/2015/01/024_viz242_LCME.jpg[/url])


Briefs look good. Not sure the chest guard is necessary though. Early April Yorkshire wickets won't get up above thigh high even if you bang it in half way down.
Title: Re: FitClub
Post by: JB on November 21, 2017, 10:05:18 PM
[url]http://viz.co.uk/wp-content/uploads/2015/01/024_viz242_LCME.jpg[/url] ([url]http://viz.co.uk/wp-content/uploads/2015/01/024_viz242_LCME.jpg[/url])


If only I had the hair!!
Title: Re: FitClub
Post by: InternalTraining on November 23, 2017, 02:34:41 AM
Gents, what are your thoughts on kettlebell swings for stamina and aerobic capacity? I hate running and swimming doesn't do it for me either. Do kettlebell swings provide a good substitute for running?
Title: Re: FitClub
Post by: edge on November 23, 2017, 03:40:28 AM
Gents, what are your thoughts on kettlebell swings for stamina and aerobic capacity? I hate running and swimming doesn't do it for me either. Do kettlebell swings provide a good substitute for running?
Best way to improve aerobic capacity - interval training. Do that using the exercise type you like best!
Title: Re: FitClub
Post by: Northern monkey on November 23, 2017, 07:23:27 AM
Kettlebells certainly get your heart rate going!
Keep your reps up to 20 or so and it feels like I've tried to run a three!ha

3rd week as a vegan!, and regular workouts
My work shirts getting tight on the arms! And a co worker I've not seen for a few months commented on my weight loss
Lush
Title: Re: FitClub
Post by: Churchy1989 on November 24, 2017, 07:48:00 PM
Kettlebells certainly get your heart rate going!
Keep your reps up to 20 or so and it feels like I've tried to run a three!ha

3rd week as a vegan!, and regular workouts
My work shirts getting tight on the arms! And a co worker I've not seen for a few months commented on my weight loss
Lush

Nothing better than a bromance in the office🙌👍
Title: Re: FitClub
Post by: golders on November 24, 2017, 08:45:27 PM
Have lost 6kg in just over month,with a bit of help from the blood sugar diet. The diet advocates exercise, plus ideally 10000 steps a day,which is more than you think -about 7k.
For the last couple of weeks the weight loss seemed to have stagnated a bit- then spent a couple of days in London where I literally walked everywhere- came back 2kg lighter. It's a fairly long road ahead of me,but some good progress has been made!
Title: Re: FitClub
Post by: sanredrose on November 29, 2017, 09:04:53 AM
Have lost 6kg in just over month,with a bit of help from the blood sugar diet. The diet advocates exercise, plus ideally 10000 steps a day,which is more than you think -about 7k.
For the last couple of weeks the weight loss seemed to have stagnated a bit- then spent a couple of days in London where I literally walked everywhere- came back 2kg lighter. It's a fairly long road ahead of me,but some good progress has been made!

6kgs in a month is not easy! Gr8 work mate.
Title: Re: FitClub
Post by: Boondougal on November 29, 2017, 10:38:22 AM
Wow ...  just catching up with this thread.

Personally I have maintained my 3 PT sessions a week and I can definitely feel my strength, endurance and recover are drastically improved.

I have however not really dropped any significant weight... I seem to fluctuate between 103 - 105 kg even if I weigh my self at the same time every day.

I can see my upper body getting bigger and my calfís have more definition than I have seen ever but I still struggle to feel positive when the man boobs and tummy just donít look like they are shrinking.

Diet is definitely holding me back so iím Going to have to address it plain and simple.

Christmas challenge:

10 15kg medicine ball over the shoulder drops (wood chopper)
10 full push ups
10 burpees with a bar jump to the left and right in between
10 squats with an overhead bar lift with 30kg
10 alternate leg lunges (5each leg)

Thatís my PTs Christmas challenge, best time wins. Ladies use a 10k ball and an empty bar 20kg)

So thatís 50 reps with the translation in between to get right... iím currently Top of the leader board!

What time would you back yourself to get?

Title: Re: FitClub
Post by: Northern monkey on November 29, 2017, 11:56:32 AM
About a week!!!
Title: Re: FitClub
Post by: Kieron_BT on November 29, 2017, 12:03:11 PM
Another 3.5lb off this week.

3st 9.5lb off in total.

Would like to have at least 4 stone off before Christmas leaving around 4.5 stone left to shift after Christmas.
Title: Re: FitClub
Post by: play-yourself-in on November 29, 2017, 03:44:03 PM
Great work everyone...keep it up.  Allow yourself a little bit of a treat over christmas and then smash it in the new year.

Title: Re: FitClub
Post by: JB on November 29, 2017, 05:51:07 PM
Last Friday we had to do 100 thrusters with a 30kg bar, 5 burpees on the minute every minute until the 100 reps were done. It took me 15.39 to do it. I was completely ruined after it. We then had to do another 25 mins of the session.

The trainers Dad has got cancer and has been helped by a local charity to get some bits and pieces for him. The trainer wants to do something in return to raise some money for the charity. He collared me this morning and i've now stupidly agreed to do a half marathon in february!!
Title: Re: FitClub
Post by: Boondougal on November 29, 2017, 09:53:56 PM
About a week!!!

🤣😁😆🤣😅
Title: Re: FitClub
Post by: Davehugh on January 27, 2018, 08:35:28 PM
How's everyone fitness goals coming along? I hit my PB of 130kg squat today hoping to get to 140 before I get married in March then the cardio sessions will start for the season round the corner...
Title: Re: FitClub
Post by: FattusCattus on January 27, 2018, 08:47:08 PM
Iím currently on a crash weight-gain course packed with beer and cake to make sure Iím nice and tubby for pre-season nets.
Title: Re: FitClub
Post by: golders on January 27, 2018, 08:59:20 PM
Not too bad here,I've lost a stone since November, and am getting fitter. Quit smoking for a month but had a recent slip which I'm disappointed about..They are just so cheap in Poland! But back on the NRT patches and haven't had a fag for,roughly,1737 minutes! Weight loss seems to be going slower than I hoped,but getting there.
Title: Re: FitClub
Post by: JB on January 27, 2018, 09:10:03 PM
Over Christmas I hit a PB of 200kg on deadlift and 100kg bench, not sure what my 1 rep max is on squat but Iíve been doing 3 sets of 8 at 145kg. Very happy with how well my strength is coming in.

Only drawback is having injured my wrist, doctor says Iíve got de quervains syndrome which is a tendon issue. Itís bloody painful!! He wants me to stop lifting but I canít 😂😂😂
Title: Re: FitClub
Post by: NT50 on January 27, 2018, 09:12:29 PM
I've been dragged along to the gym in the new year with my flatmates, and must say i'm enjoying it more than i thought.

Used to be extremely fit back when i played footie, but stopped when i was 15 (6-ish years ago) and have been becoming more and more unfit since. Have quite enjoyed cardio and lifting, hoping i can keep at it until the season starts at least!
Title: Re: FitClub
Post by: Seniorplayer on January 27, 2018, 09:56:27 PM
On target normally not this fit  at the end of Jan nets start on Wenesday which will help haven't been football traininig cancelled due to the State of the pitches or on the bike due to poor weather need some dry days also running is poor can only manage short bursts.
Aiming to be eleven and half stone at the start of the season that said I've just scoffed  another chocolate tea cake.
Title: Re: FitClub
Post by: roco on January 28, 2018, 08:41:48 AM
Not weighing myself anymore on advice of my trainer as just measuring to see progress

Lost a few inches and past the 11mile mark on Arun in prep for my first half marathon

The high protein diet seems to be helping with recovery and fat loss as well so going in the right direction
Title: Re: FitClub
Post by: pablomarmite on January 28, 2018, 08:45:15 AM
Over Christmas I hit a PB of 200kg on deadlift and 100kg bench, not sure what my 1 rep max is on squat but Iíve been doing 3 sets of 8 at 145kg. Very happy with how well my strength is coming in.

Only drawback is having injured my wrist, doctor says Iíve got de quervains syndrome which is a tendon issue. Itís bloody painful!! He wants me to stop lifting but I canít 😂😂😂

My goodness mate they are serious numbers. What is your body weight? How long have you been lifting?
Title: Re: FitClub
Post by: SOULMAN1012 on January 28, 2018, 05:52:49 PM
Not seen this thread before but put on a stone or so since setting up with the new wife to be 3 years ago and with an upcoming wedding and 3 beach holidays this year I thought I would get back into shape so had myself weighed and measurements taken by PT at the gym on the 13th Jan and had a work out programme and seen a dietitian for a better understanding of food groups.

Will weigh myself every 4 weeks and have measurements redone every 4 weeks currently 1st weight was 91.80kg with 43inch stomach at the belly button so letís see how we go aim is to get to about 12.5 stone and stomach below 40inch with more definition on the arms, back and shoulders
Title: Re: FitClub
Post by: JB on January 28, 2018, 06:38:09 PM
My goodness mate they are serious numbers. What is your body weight? How long have you been lifting?

Iím 16 stone on the button, Iíve been going to he gym since last Easter. Donít really go for one rep max lifts very often. We were just messing around over Christmas seeing what we could lift
Title: Re: FitClub
Post by: FattusCattus on January 28, 2018, 06:46:24 PM
The most impressive thing about my squatting has been the girth and density of my poos!

However, Iím in danger of putting it all back on again, so itís time to cut the bad calories and start the circuits again to see if I can get my poos back to a manageable size.
Title: Re: FitClub
Post by: JB on January 28, 2018, 06:54:22 PM
Not seen this thread before but put on a stone or so since setting up with the new wife to be 3 years ago and with an upcoming wedding and 3 beach holidays this year I thought I would get back into shape so had myself weighed and measurements taken by PT at the gym on the 13th Jan and had a work out programme and seen a dietitian for a better understanding of food groups.

Will weigh myself every 4 weeks and have measurements redone every 4 weeks currently 1st weight was 91.80kg with 43inch stomach at the belly button so letís see how we go aim is to get to about 12.5 stone and stomach below 40inch with more definition on the arms, back and shoulders

I was 18st 8 and around 48 inches around my belly button, Iím now 16st and 38 1/2 inches around my belly. If you drop 2 stone to get down to 12 1/2 youíll easily be under 40 inches around your waist!! Diet is key, Iíve just prepped my meals for work.

Title: Re: FitClub
Post by: FattusCattus on January 28, 2018, 07:09:12 PM
Yup, Iím not good with kilos. Iíve crept back up to 15st 7lbs and 39Ē around the belly button.

Iíd like to get down to 14st and into slinky 34Ē waist jeans!
Title: Re: FitClub
Post by: JB on January 28, 2018, 07:14:58 PM
Think Iíd have to cut a leg off to get in 34ís
Title: Re: FitClub
Post by: SOULMAN1012 on January 29, 2018, 07:09:58 AM
I was 18st 8 and around 48 inches around my belly button, Iím now 16st and 38 1/2 inches around my belly. If you drop 2 stone to get down to 12 1/2 youíll easily be under 40 inches around your waist!! Diet is key, Iíve just prepped my meals for work.

Yep seeing the dietitian was key to understanding foods. I was about 5 years ago up at 17 stone so can lose weight and that took about 8 months and I got down to 13.3 stone is the lightest Iv ever been when weighing myself, aim this time is to get it off and keep it off for longer
Title: Re: FitClub
Post by: Boondougal on January 29, 2018, 08:58:26 AM
Over Christmas I hit a PB of 200kg on deadlift and 100kg bench, not sure what my 1 rep max is on squat but Iíve been doing 3 sets of 8 at 145kg. Very happy with how well my strength is coming in.

Only drawback is having injured my wrist, doctor says Iíve got de quervains syndrome which is a tendon issue. Itís bloody painful!! He wants me to stop lifting but I canít 😂😂😂

Wow... big numbers! Shame about your wrist but donít make it worse for the season ahead if you can avoid it!
Title: Re: FitClub
Post by: JB on January 29, 2018, 09:41:14 AM
Thatís the problem, I donít want to stop lifting but donít want my wrist to affect my batting!

I took the lightest bat Iíve got to play indoors yesterday, I only lasted one ball so it didnít really matter 😂😂😂😂
Title: Re: FitClub
Post by: Churchy1989 on February 21, 2018, 06:04:03 PM
So after several false starts, I'm on day 10 of being healthy, so far 2kg lost. Feel great. (Except for right now, really tired, food and bed!) How are you guys doing?
Title: Re: FitClub
Post by: Northern monkey on February 21, 2018, 06:29:05 PM
Hmmm
After buying some scales that work, turns out I wasnít quite 17stone, a bit nearer 16
Anyway, still not good
So the goals to get under 15 before the season starts.
Title: Re: FitClub
Post by: Yorkershire on February 21, 2018, 06:56:49 PM
Been a while since I posted...

Since I started late last year with a PT I am now 11 pounds down overall...

My main aim was not gain weight over the winter as that's when I am most vulnerable... I always without fail end up with a chest infection and comfort eat!!!

Still failing on the diet front but not as bad as I used to be... As weather improves I am sure I will step exercise efforts... just the way I am built... hate the cold!

Title: Re: FitClub
Post by: Yorkershire on February 21, 2018, 06:58:46 PM
PS good to see the thread still active and wish you all the best in your quest for good health...
Title: Re: FitClub
Post by: jayralh on February 21, 2018, 10:21:47 PM
Any one on diet or generally should take magnesium tabs or caps. Most of us lack in this mineral but not aware of it.

It stops the craving for sugar and junk personally tried and tested and it does work.
Title: Re: FitClub
Post by: Yorkershire on February 22, 2018, 10:06:40 AM
Any one on diet or generally should take magnesium tabs or caps. Most of us lack in this mineral but not aware of it.

It stops the craving for sugar and junk personally tried and tested and it does work.

Thanks, will have have to give that a go. Can it be part of multi-vitamin or separate? What do you recommend?
Title: Re: FitClub
Post by: Calzehbhoy on February 22, 2018, 12:07:08 PM
Multivit would be fine @Yorkershire just make sure it contains the magnesium.

No benefit in having separate tablets for different things. A good multivit will cover everything. Also no benefit in getting a branded vs non branded.

I've found the Lidl A-Z Multivitamins & Minerals seems to cover pretty much all bases.
Title: Re: FitClub
Post by: jayralh on February 22, 2018, 03:17:48 PM
I had it on its own . I am not a fan of multi vitamins as you dont know whats working and whats not . therefore i have vitamin c , vitamin D and magnesium on their own. I occasionally through in B complex  like once or twice a year for a month. 
Title: Re: FitClub
Post by: Yorkershire on February 22, 2018, 03:26:05 PM
Multivit would be fine @Yorkershire just make sure it contains the magnesium.

No benefit in having separate tablets for different things. A good multivit will cover everything. Also no benefit in getting a branded vs non branded.

I've found the Lidl A-Z Multivitamins & Minerals seems to cover pretty much all bases.

I need to shop at Aldi more... best value superstore in my book! Remember listening to a Doctorate in Marketing who mentioned... 'Commodities' and 'brands'.

He said for most of his shopping he went to Aldi or Lidl but then popped across to Sainsbury's etc... for specific item like a chocolate brand he liked...

Does make you think... all our bats have more than likely in most cases come from JS Wright & Sons... and handles from Sarwark or nearby... but the bat makers skill and livery makes the commodity into a brand ...
Title: Re: FitClub
Post by: SOULMAN1012 on February 22, 2018, 08:00:16 PM
Started the year at 93.7kg and down so 90.4 at weigh in this evening and lost just under an inch from my stomach with slight increase in bicep and calf sizes so basically to much weights. Going to just focus on a cardio for the next 6 weeks with very light free weights and lots of core work.

Diet is now a lot better with a 50% reduction in sugar 25% reduction in portion sizes. Certainly more work preparing meals and lunches now but will be worth it come wddding day and honeymoon pics
Title: Re: FitClub
Post by: JB on February 22, 2018, 08:59:39 PM
You save a fortune as well doing your own meal prep, I could easily spend £10-£12 a day on food & bottles of water
Title: Re: FitClub
Post by: Churchy1989 on February 23, 2018, 06:48:39 AM
You save a fortune as well doing your own meal prep, I could easily spend £10-£12 a day on food & bottles of water

I'm going to do this next week, I've been having a 'healthy boritto' beans, chicken, peppers, lettuce and chillies. Bits that's £6.50 a pop which is about 2 X home made meals.

Cheeky Net tonight aswell 😁