If anyone else is looking to get into exercise and needs a quick routine made up just send me a PM telling me what you want to achieve and what resources you have available (exercise bikes, gym memberships, home weight set etc.). It's good practice for me.

IMO when it comes to weight loss and toning it's all about body weight or light weights with high intensity. Sheds the fat quickly and tones up the muscle.

Looks good. High intensity interval/weights works great and I like that you didn't specify sets/reps so that it can be improved on. It's close to crossfit style.

Sent, have a look and tell me what you think.

Can you PM through to me too to check it out?

i'd recommend anyone to make time for it. it's such a good game.

we're lucky - the uni crew roll a 7:30-9:30 hitout on a monday night, and we have nothing on monday nights.

Very nice, always thought of giving frisbee a try. Don't have the time though :(

the mrs & i have started to play ultimate frisbee at uni. she used to play for the australian youth team. one of the most hectic sports i've ever played fitness-wise - absolutely love it!

at our uni we've got a couple of dudes who play for the australian team, and now as i'm learning the rules a bit more & improving my throwing i'm starting to match it with those guys - pretty happy with how i'm going.

I had some spare time this morning so I spent 20 minutes writing up a routine for you. Check your PMs.

I figured there'd be a lot I could do, just had no clue what would be best for me, etc. That would be fantastic mate, you're a legend.

@Notor, I've been working on my diet as well, I just haven't been able to get this side of things in check. I will check that out though, r/fit helped me out a fair bit as well.

Heya trainer type peoples :) I need your help as I have turned into your typical 30 something office worker and am completely over it.

I am after some suggestions for ways to tone up and increase cardio fitness. I have some restrictions on my time though as I am, essentially, a single dad with 3 kids and work full time, so going for a run or bike ride etc for fitness is completely impractical. I don't own any stationairy excercise equipement and only have a set of adjustable hand weights, max 10kg each.

Main focus for me is the spare tyre, I don't need to get big or anything like that.

Like a lot of other people here I used to be extremely fit, I know how to train but have a tendancy to push myself beyond what my current fitness level would allow - I used to be a rower and when I start working out fall into the routines I used to follow, and that isn't safe or advisable for someone with my level of fitness.

Hmm, this is a bit of a ramble... Anyways I need some advise on how to start an incremental program that I can do at home with minimal equipement (and in my current situation I can't buy any) and not a huge amount of space, no more than 2-3m2. My diet is pretty good, but I wont be cutting out either beer or wine so don't suggest it ;)

For weight loss you need to take care of your diet at the same time. Check out www.reddit.com/r/keto and read the FAQ there.

There are literally hundreds of exercises you can do at home with nothing but 3kg weight and your own body's resistance. If you give me a day or two (uni/work gets in my way) I'll write you up a routine for you to do over the next month or so? After that month I'll change it up for you and/or make it harder.

Bump.

Alright, so, atm, being a filthy dole bludger, I am unable to afford a gym membership, or any thing like that. So I'm looking for suggestions of a routine I could make for myself that I can do at home. All I have access to are a couple of small Hand Weights (~3kg each) and an Excercise bike, which I'm planning to do at least daily.

I've had back and hamstring issues in the past, and while the main focus for me currently would be weight loss, I know I need to also strengthen my core muscles, and that area as well, so any suggestions for simple exercises I can do at home that would at least begin making headway would be great.

Hopefully that all makes sense :lol:

[youtube]KFTJW4Merbs[/youtube]

I like this exercise. Apparently there is a hoola-hoop in this clip??? #-o

I personally like interval training the most. 30 minutes of cardio with some 20-30 sprint periods scattered through. Keep your heart rate at ~140-160 and you'll do well.

Anything in particular I can do to up my fitness in a short amount of time? I've heard interval training works well.

Yea of course, when you're just starting it's fine but if you want to see real progress it always helps to change as many variables as possible.

Well okay yeah, if you mean change the course so the run is different. It read like you were implying doing similar runs but different places. I'd still say as advice for beginners, or people just looking to clock up some minutes of cardio, there isn't anything greatly wrong with doing the same course over and over. Mixing cardio sessions such as cycling, swimming etc with running would be more beneficial. IMO.

I didn't say it's the be all and end all, but it does help. If you change your course to include hills and shit it's obviously going to make a difference isn't it?

Not really. I think its more important to run different lengths and paces. I run the same course all the time which basically runs a loop through centennial park. Sometimes I'll run one lap fast, other times do 3 laps slowly. Your body gets used to distance and the pace you run. In essence you can run on a treadmill everyday as long as you change things up. I'm only considering changing my track so I can find a good hill run to do once a week (city2surf reminded me how bad my hill runs have gotten).

Also important to keep things basic when you start out. Just get into the routine of getting out there and exercising. If you try and vary your track within the first few months you're probably only going to make things more difficult to get into it. And really, until you're at the point where you can be running fairly hard for AT LEAST an hour I'd say there isn't really a need to be mixing things up at all, because clearly your body hasn't gotten used to it.

For the jogging it's always a good idea to change the track you run every now and then so your body doesn't get used to running that path exclusively. Sounds stupid but changing the path you take when you run does help.

On a diet, only been to the gym about 4 times since I started a few months ago. Might sound crappy, but i have a big backyard, so have just been jogging that each day for about 30mins. Usually not long after I wake up. Before my greyhounds went to a trainer, they were handy as they needed walking so I could easily add 1-2 hrs walking to my daily exercise.

I gym it around 3-4 times a week, every time I go I do cardio for 30 mins and do resistance training (never like doing weights, just not my thing) Started protein shakes 2 months ago and have put on 8kg, my goal is just to bulk up but not to go overboard with it

For the back/posture, doing planks/bridges while keeping the back tight as possible would help.

pilates or yoga one would think.

I have a member that has just had a knee scrape, has bicep tendonitis and has had wrist surgery 6 times for RSI & Carpal Tunnel.

What program should I get her on to incrementally increase her knee/back/posture strength.

hey guys, like ual I am also in the fitness industry as a qualified personal trainer with kettlebell and boxing qualifications.
I am willing to assist anyone in any programming or workout selections if they need/want it.
Completely up to you, just thought i would make the offer.

burpees and lots of them, can never do enough burpees

Denial is though :lol: :lol: :lol: