I've put on 2 pounds

[Jeebo72]

n the 2 weeks that I've been on the bench.

This is not good news.

I'll have to go back to my jogging that I dropped when the contract got too hectic.

And spend less time here...

<looks for trainers and Garmin 405>

I'm seriously thinking about giving up work at the mo, cos I've put weight on while at work. Constant boozy lunches and visits to gaucho grill are playing havoc! Thinking about taking a month or two off to get back to fighting fighting weight ;-)

[SuperZ]

On the bench you should be losing weight, get motivated, get out and get fit
Don`t given up the lollipops, I like that pciture (real or not I don`t care)

[cojak]

On the bench you should be losing weight, get motivated, get out and get fit
Don`t given up the lollipops, I like that pciture (real or not I don`t care)

<perks up following pep talk>

[Churchill]

<perks up following pep talk>

I like perked up. Perked up is good.

[DimPrawn]

Anyone know how I can quickly lose a stone of very unsightly fat?

[oracleslave]

Anyone know how I can quickly lose a stone of very unsightly fat?

Apply to get on embarrassing bodies.

[Diestl]

Anyone know how I can quickly lose a stone of very unsightly fat?

Less food more exercise, no other way.

[Mich the Tester]

Less food more exercise, no other way.

Clever exercise is better. Aim for building muscular strength, not just endurance. 20 mins 4 times per week of the right exercise is much more effective for weight control than boring yourself silly on a treadmill for hours on end.

[cojak]

Clever exercise is better. Aim for building muscular strength, not just endurance. 20 mins 4 times per week of the right exercise is much more effective for weight control than boring yourself silly on a treadmill for hours on end.

But what is the right exercise?

<pulls out pencil and paper..>

[Mich the Tester]

But what is the right exercise?

<pulls out pencil and paper..>

Take a look at the video I posted. Jumping exercises, pull-ups, press ups are all good; try 20-30 reps of each exercise. Plus; weight training is good, where you do sets of 10 reps where the 9th and 10th are hard to manage; don't use machines, but use dumbbells or kettlebells. Don't worry about growing big; you won't unless you spend several years training with very heavy weights and eat a high protein diet.

Do two sessions per week, plus one (or two if you're fit) session of HIIT (High Intensity Interval Training); this is where you sprint, or cycle as fast as you can, preferably uphill, in bursts of 10 to 20 seconds, then rest for 30 to 60 seconds at a time. Carry on for about 20 minutes. (warm up and cool down for 5 mins each).

Any extra work can be endurance based (an easy jog or cycle ride of 40 mins) or perhaps a light session of pilates.

It all depends how much time you want to put in; you can theoretically train 6 days a week, spreading light and hard work, and spreading strength, speed, suppleness and aerobic work.

I'm assuming you're fairly fit seeing as you run; this type of training program isn't for absolute beginners. It's set up to build lean muscle mass which will help you burn more calories. Eat a normal balanced diet and don't try any of that crap like carb avoidance or herbal supplements.

Think about it this way. Take a look at the following athletes;

marathon runner

sprinter


heptathlete

weightlifter

Which one would you like to resemble? 90% of women when shown these pictures would choose the heptathlete or the sprinter. Why then, do so many train like the marathon runner and eat like the weightlifter?

By the way, the sprinter and the heptathlete probably worry least about their diet, and most of their training is quite technical work where you don't necessarily feel yourself getting knackered. I did some track and field as a student (unusual combination of sprinting and javelin), and almost all the work was short bursts where I didn't really get very tired for long; it got me bloody fit though.