Just concentrate on the "macros" you need to hit: Calories, protein, fat and carbs. If you need to use shakes to hit them, do so.

One day we will both come across a scenario where someone is trapped under a car.
My deadlifting ability will save their life. I will be a hero.
Your stair walking ability will not. You will fail and spend a lifetime feeling guilt.



Four times a week BTW, two days squatting.

A few doses of Imodium could probably ease that right up.

Get a barbell across your shoulders and squat a couple of times a week, and it will
Clear up those lower back problems 90% of the population seem to have.
Prevent the 1lb of lean body mass you are losing every year, which is slowing your BMR and equating to getting fatter.

I bought a bike on the bike to work scheme in September and have since lost just over 2 stone. Its been a revelation. I've lost weight doing something that I absolutely love. In addition to that I go to the gym 3 times a week, mainly doing weights but also cardio. I've taken a lot of meat out of my diet and drink plenty of water. Very small changes can make a big difference. The only thing I would say is don't get discouraged. It took years to get the weight on, so don't expect it to go overnight.

I went to see the practice nurse this afternoon and came away with my "starter pack" of Champix. So I start taking one a day from tomorrow, then two a day from day 4. She reckons that my "Quit Day" of 19 April is perfect as I'll then be on day 11 of the initial course. I've been smoking for 50 years now, so I know this one ain't going to be easy but I am determined. It was losing the weight and giving up booze that finally convinced me that maybe I really could quit smoking after all.

If you're weight training, it's all about the big, compound exercises. Richie is quite correct in what he says about squatting, deadlifting and other compound movements - they help you to maintain/build strength, lean mass, bone density and neuromuscular coordination.

The biggest favour you can do yourself as a gym goer is to get some proper instruction on some free weight exercises (avoid machines unless you really need to use them) and let them form the core of your training programme.

Another thing that's worth remembering is that your body adapts quite specifically to the stresses you place upon it, so you should tailor your training towards the results you wish to achieve. So, for example, if your goal is to lose a bit of fat and gain some muscle, hours of LSD cardio won't get you there. Likewise, if you want to run marathons, spending five days a week lifting weights is probably not the best idea.

I worked in the fitness industry for a while a few years back, and I still dabble with a bit of personal training, so if anyone wants any specific advice, let me know and I'll help where I can.

OK you asked for it.

I intend to enroll at my local gym becuase I'd like to get back running again. Up to 20 years ago I'd run 25 miles a week on average then when I quit refereeing, I quit all training too. Quite apart from wanting to turn what was until recently a Party Seven back into a six-pack, I'd also like to get back running again. The main problem with running is I have osteo-arthritis in both knees (the left being marginally worse). Since losing the weight I've realised just how much I have missed getting out on the road, I used to find it very therapeutic, not just physically but mentally too. I used to work off a lot of frustrations by pounding tarmac. I've read on t'interweb that OA shouldn't be a major drawback to running, even at my age and that by exercising and building up the muscles around my knees, that can mitigate any further damage. I also intend to run on grass as opposed to concrete.

Is this a folly or is there a realistic chance of me getting my running shoes back out again?

There's a chance, I suppose, though running often isn't thought to be one of the better exercises for those with osteoarthritis in the knees because of the impact on the joints.

You're certainly correct that strengthening the muscles around the joint and doing some aerobic exercise to improve suppleness ought to help the condition, but lower impact activities (swimming/cycling) along with some resistance work tend to be recommended for most people in your position.

That said, much depends on the individual and how severely the condition affects them personally. I think it's always important when exercising to do something you enjoy, as there's a much greater chance of adherence than by doing something you actively dislike. I would advise you to speak to your GP and see whether he/she thinks going back to running is a good idea for you. I would advise extreme caution when running outside though - if your knees are weak, the slightest unevenness in the running surface can jar the joint and set you back. If you get the nod from the doctor, I'd try using a good quality, well sprung treadmill, at least to start with.

I'm sure I don't need to tell you this (I'm going to anyway), but whatever you do end up doing, it's vital that you start slowly and build up gradually. Another thing you might like to try is doing different types of exercise over a couple of weeks, and keeping a diary of how your joints feel one, two, twelve and twenty-four hours after exercise. This should help you to ascertain which exercises are likely to cause you the least problems as you progress.

There are exercise referral schemes in place in some areas, and your GP may be able to refer you to a PT with specific training in dealing with your condition.

Hope that's of some use, let me know if there's anything else.

You’ve asked for it now…

I’m in my 40s, my BMI is at the very top of normal and I’m carrying a bit of flab around the waist I’d like rid of. I’d also like to build up a bit in strength all over particularly in the core and upper body. I play tag rugby twice a week in the summer (Mon & Wed) and swim on the Tues to get rid of the stiffness. What can I do to get the flab off and build strength? I’m trying to cut the booze out during the week but end up eating heaps since I run out of energy very quick even on days I’m doing nowt. I’d also like to be able to do a 10k at a decent time but live in an area covered in massive steep hills so running is hard work.

As someone mentioned earlier, losing fat is largely down to diet (though exercise is obviously of benefit as well). Calculating your energy expenditure and then applying a modest calorie deficit is the simplest way to go about losing fat.

To calculate BMR (basal metabolic rate - the amount of energy you would use in a day at rest) protein, 30% carbs and 30% fats (or 40-40-20, if you prefer). I underlined calories because protein and carbs have fewer calories per gram (4) than fats (9). Get plenty of vegetables in there and follow the above guidelines for number of calories, and you won't go far wrong. Eating a greater number of smaller meals can also be of benefit, rather than sticking to the 'three square meals a day' mantra.

To build strength, as I said in my original post, compound (using more than one joint) free weight exercises are best. Examples of compound exercises are squats, dead lifts, bench presses, chin ups and shoulder presses. Whilst free weight exercises are the most effective, they are also the most difficult to master. Technique is everything - particularly when it comes to adding a bit of weight onto the bar. Take the time to get some proper instruction from a qualified individual (not Big Dave down at the gym), and build up slowly. I have lost count of the number of people I have seen over the years using poor form and more weight than they can safely handle. Not only are these people getting a less effective workout, they're risking serious injury. To begin with, use lower weights and perform 12-15 slow, controlled reps per set. As you become more adept and your nervous system starts to adapt, you can begin to drop the reps and add weight. If you can afford it, even a few sessions with a personal trainer is a worthwhile investment. A good one should be able to teach you safe techniques for a range of suitable exercises, and give you some advice on cycling (changing your workout to ensure continued progress).



Cutting out booze is one of the single biggest favours you can do yourself. Alcohol contains 11 calories per gram, and is of no nutritional value whatsoever. That's not to say you shouldn't have a drink if you enjoy one, but just be mindful of how much you're having, and of the effect it is likely to have on your training goals.



Eating lower GI carbs might help with this, as they tend to release energy slower than high GI sources. Also eating more meals (of fewer calories) can help, as it's never a long time between meals.



Sadly, I'm unable to affect the Earth's geological processes, so there's not a lot I can say here, other than drive somewhere flat(ish) to run, or use a treadmill.


I hope that's what you were looking for. Apologies if it's a little long-winded.

At 32 years old, I can't touch my toes (without bending my knees ) - what are the best exercises to do to aid flexibility? Or is it down to stretching pre/post workout?

Well I went to the gym this morning for the first time in donkey's years. Started with 10 minutes on the exercise bike, then 10 minutes on the rower, followed up by 30 minutes on various machines and doing abs and finished with 10 minutes on the treadmill to warm down. Apart from feeling a little light-headed at times, I've so far suffered no adverse reactions, aches, pains or any other problems.

The great thing about the local sports centre is they have a fantastic fitness suite that was completely refurbed 6 months ago with true state of the art equipment (I was cycling through Tuscany this morning). They open at 7.00am until 10.00pm and early mornings are usually empty, so it suits me fine. Once I get into the the swing of things I'll extend the time spent there to around 90 minutes, finishing off with 10 minutes doing lengths in the pool to warm down, even though I find simply swimming lengths to be the most boring exercise ever invented.

Can anyone recommend either an Android app for keeping track of exercises completed and progress made and/or a heart & BP monitor (either free-standing or linked to my phone)?