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Injury/Rehab How do I get back fit again?

  • Thread starter Thread starter Fitzey
  • Start date Start date
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Running alone would probably work.

Build up to two 3km runs a day. Do a 3km every second day for the first week or so. Then gradually move up to everyday, probably one day off a week would be enough.

50kg is bloody light though. How tall are you?
 
Colin D'Cops said:
Running alone would probably work.

Build up to two 3km runs a day. Do a 3km every second day for the first week or so. Then gradually move up to everyday, probably one day off a week would be enough.

50kg is bloody light though. How tall are you?
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About 169cm.
 

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Ah fair enough.

Still pretty light though @ 170cm! Gives you some room to put muscle and size on though I guess in the future.
 
Work out your maintenance calorie intake, drop it by about 250. Try and have a gram per pound of weight for protein, .4g per pound of weight in fats then make the rest up with carbs.

Do not do an hour of cardio a day. Try High Intensity Interval Training 4-5 times a week for about 30 mins each session. That coupled with the food adjustments should have you losing weight at an appropriate rate.
 
Fitzey said:
Hi guys, I currently weigh about 60kg after braking my arm. I want to get to about 50kg by the end of the year. What is the best way I can get to that without going to a gym?

I though:
1k Run
1 hour Bike ride.

What else? Just ease into it?
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Do you like lifting weights and would sign up to a gym? Weight training can be a great way to drop weight, reduce body fat and build lean muscle. The trouble with steady state cardio is you will no doubt drop weight back could be muscle loss as well as fat loss.

As a couple of other posters have said find out your maintenance and eat slightly under. Google Harris Benedict formula. I would suggest your cardio be high intensity interval training (HIIT) say 10-20 mins 30 sec sprint as fast as you can and then walk for 30 seconds.
 
at 14 i wouldnt worry about lifting or calorie/protein intake.
stay active, play sport, eat well.

simple body weight exercises for strength and HIIT or jogging for cardio......unless you want to train for a specific sport/activity.
whatever you do make sure its something you enjoy. fun very important, almost as important as food intake.


also fitness and weight loss 2 very different goals.....many skinny people not fit.


have fun
eat well
good luck
 
PoopingHindi said:
at 14 i wouldnt worry about lifting or calorie/protein intake.
stay active, play sport, eat well.

simple body weight exercises for strength and HIIT or jogging for cardio......unless you want to train for a specific sport/activity.
whatever you do make sure its something you enjoy. fun very important, almost as important as food intake.


also fitness and weight loss 2 very different goals.....many skinny people not fit.


have fun
eat well
good luck
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Well I want to get back into school footy Next year. And before weight loss I would like to become fitter. So I can get into the longer runs and be Able to fully run out a footy game.
 
PoopingHindi said:
at 14 i wouldnt worry about lifting or calorie/protein intake.
stay active, play sport, eat well.

simple body weight exercises for strength and HIIT or jogging for cardio......unless you want to train for a specific sport/activity.
whatever you do make sure its something you enjoy. fun very important, almost as important as food intake.


also fitness and weight loss 2 very different goals.....many skinny people not fit.


have fun
eat well
good luck
Click to expand...


Agreed, didn't realise at the time of my post he was 14.

Stick to push ups, chin ups etc
 
saj_21 said:
Agreed, didn't realise at the time of my post he was 14.

Stick to push ups, chin ups etc
Click to expand...
At my prime I'm acutely a pretty good footballer. Averaged just over 5 Goals a game last year until sent to play Ruck for remainder of season. Still have to wait another week and a half to get my sling of my arm, am currently doing small exercises at the moment.
 
What has already been said is right, Fitzey. You're only 14 and tall for your age, I wouldn't be doing weights yet. Body weight exercises that saj_21 said, and what Colin D'Cops said about running/cardio will help. Also what PoopingHindi (that is a shocking username btw... wtf?!) said about cutting out processed food is a brilliant step to take. If you can get that right at your age, you will be ahead of most people. Eating clean is brilliant.
 

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Jab said:
What has already been said is right, Fitzey. You're only 14 and tall for your age, I wouldn't be doing weights yet. Body weight exercises that saj_21 said, and what Colin D'Cops said about running/cardio will help. Also what PoopingHindi (that is a shocking username btw... wtf?!) said about cutting out processed food is a brilliant step to take. If you can get that right at your age, you will be ahead of most people. Eating clean is brilliant.
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What kind of food do you think would help best. Fruit? Vegetables?
 
Fitzey said:
What kind of food do you think would help best. Fruit? Vegetables?
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There are better qualified people than myself to answer this question for you, but I can speak about what I have found helpful. I have cut out bread, pasta, pizza and as much processed foods as I can. If you google Keto or paleo diets it will give you more of an idea about what I find useful. Cutting out some of the things I mentioned was difficult to begin with, but it gets easier when you experience the benefits.

It might be a little harder being 14 and trying this, depending on your close influences in life. If you can get it into your mind to be different to others your age and be determined to be healthy and eat smart, that would be a great start. Being proud of yourself for not eating rubbish fast foods or eating everything from a packet or that has been processed will help. You can still eat 'less healthy' options, particularly at your age, but having the mindset to be proud of being different and eating what you know is good is a massive start.

I think that you're on the right track mate :)
 
eating well very simple.
keto or paleo diet not for everyone and can be hard for young man to follow because you not buy and prepare your own food........ but eating well is simple.

you already know what is healthy and what is not. only eat if its healthy....or at very least choose the healthiest available option.

have chicken and salad sandwich for lunch not sausage roll, oats for breakfast not coco pops. dont snack on sugary treats or drink sugary drinks
eat many fresh veggies and fruit and lean meats

like jab say if it comes in a packet it probably no good.
jab also say take pride in your health and body...he very wise.
 
Certainly look to be pro-active with regards to your nutritional and exercise regimes. Good on you. :thumbsu: Keep it up.
 
Colin D'Cops said:
Certainly look to be pro-active with regards to your nutritional and exercise regimes. Good on you. :thumbsu: Keep it up.
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I also got 110 for Dinner. And exersise had to be put up because a 30 minute indoor jog. Just easing into it seing i still have the sling on.
 

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In all seriousness, just keep up the exercise and you can eat what you want.

You're 14 and still growing.
 

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