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.