KatyDoes

Well, I've quit many times. Sometimes it was relatively easy to get over the physical withdrawal (going to military basic training meant no time to think about anything) and sometimes it was very hard. I often had success with nicotine replacement - specifically I liked the little lozenges/mints. I'd put one in my cheek when I felt like I might hurt someone and I gradually used it less and less until I didn't bother. But you'll notice that I said I did this "many times." I found that getting over the first 72 hours was one specific battle (physical withdrawal). It was very hard but I managed to do it "many times." The real battle was staying off them - I went several months or maybe a couple of weeks, but I would inevitably start up again. I don't actually know how to defeat that long-term part of the battle. I'm afraid that I ended up using e-cigs. I vaped exclusively - using the same will-power I would use with the other nicotine replacement therapies - until I genuinely no longer wanted to smoke. Oh, I tried a "real" cigarette a few times over the first few months. But they always tasted disgusting. So, anyway, I am still addicted to nicotine. But I'm OK with that because I no longer smoke. I don't smell bad and my lungs are clear. Maybe someday I'll quit the vaping, too. I'm just not in a hurry about it.

Man does this thread make me feel old. Someone 'way back several pages ago said something about Metallica reminding them of their dad. Goodness. I don't often bother with my iPod at the gym because I can't be arsed to find my wee Shuffle and my Classic is too heavy/I don't have any sort of armband. When I do listen to music it's on the treadmill and then I have to select from the recordings I have that are loud enough to drown out that gawd-awful club dance music they blast. I'd say if it's ferocity I'm after, then anything Bolt Thower. But there are times I'm just after the upbeat shit and I'm not ashamed to admit I'll listen to this Michael Jackson greatest hits album I have.

There's an old saying I don't entirely agree with, which is that older women have to choose between their asses and their faces. The thing is, when you're older, your skin gets thinner and the muscles of your face will begin to sag. Facial ageing isn't really about the wrinkles - it's the way the cheeks sag, etc. I haven't even gotten very thin, but I'm seeing a change in my face. I'm 45 years old and I have always had pretty defined cheekbones. Great when you're young but eventually it starts to look a bit harsh. Think Cruella or Joan Collins. So, a woman who has a plump face will look younger in that respect. That's why some women get fillers - to try and fill in the hollows that form with ageing. They pretty much just end up looking oddly puffy. When I was a few pounds up I was using contouring makeup techniques but yesterday morning I realised that I need to stop doing that (unless I figure out how to contour in the opposite direction.) If I were to get a very fit, lean body it would absolutely show in my face. I have to consider that tradeoff (as well as the other ones cited in the info graphic linked above) when I think about my fitness goals. And don't even get me started on the boob loss... sigh...

I'm surprised this thread didn't go further... I'd have thought that people would love a good moan about gym twats. My gym is pretty good, really. I guess the only thing I see on a regular basis is people just leaving shit everywhere. They're like a bunch of toddlers abandoning one toy to go play with another. I think it's only common sense and decency to put stuff back where it belongs. Yesterday, someone had dragged a 50kg dumbell upstairs from the heavy weight room and left it by the rowing machines. That's a 110 lb weight that they've carried up stairs and abandoned. If you can lift it, surely you can put it away.

If you buy a set, be sure it's a common type. Some brands are a bit generic, while others are unique fittings. The reason is that if you get the chance to buy another set, or maybe just another set of handles and clips, you can have more than one set at different weights.

Oh, I get it! I used to be a lot more fit 20 years ago and before having kids, too. Of course you'll get back to where you were.

I have a little stretchy running belt that holds quite a lot. One thing I bought that is helpful on long hikes is a fly fisherman's vest. They're made of very light fabric and mesh and are full of little pockets. It may not look cool for running but I have found it really helpful and it's not uncomfortable.

Few of us are genetically blessed as "natural athletes" so don't be so upset about your muscle weakness. It's all just relative. Don't push yourself so hard physically and don't beat yourself up mentally. If you exercised until it hurt who cares if you "finished?" Some people - like people who are rehabilitating - have to work extremely hard just to take a few steps. That's their starting point. You have your starting point.

I'm going to Phoenix Arizona - it's a family reunion. I have only been back to the States once in the ten years I've lived here so I'm really excited.

I think I will prioritise weight lifting. And if I have extra time (like now... I have a couple of hours to kill tonight) I will go and do just regular cardio because I did circuits today. Actually, this week has been a sort of jumble because I hired a PT to teach me some stuff so we've been exploring. It hasn't been a "Do 3 x 8 of A, B, C &D" but more of "And these are some cool things you can do with kettles." I mean, I'm definitely working, but it's been a lot of tasters of different things. On Monday, he's going to put me through a comprehensive circuit of things we've done and write out some others I can do, as well. I'm travelling next week but with access to an identical gym so I'll do those things on my own. Then I'm off to America for a week and I'll probably only run and hike that week. (Mostly I'll eat In & Out and drink margaritas the size of my head but that's OK - this is a rare holiday!) When I'm back I'll mix up those circuits he's given me with at least one "proper" lifting session a week. And put a bit of cardio in on days when I feel like it and have time.

I struggle with this, too. I've cut out most sugar (that is to say sweets and pop) and I try to prioritise protein over starch, but I find that if I do that I'm eating very little. For so long, what I've perceived as "hunger" has been "low blood sugar." Without that crash I sort of buzz along on much less food. My stomach has to growl before I'm aware of being hungry. And I sort of like being hungry - it's weird. I'm not talking about something learned from an eating disorder or anything. I just sort of like being hungry when I'm sitting around and being sedentary. If I get up and get active I'll become aware of needing fuel. I'm now more aware of the need to eat protein and sometimes I just can't stomach the thought. Like, today I'm thinking, "OK, I'll go over to Tesco and get one of those packs of chicken breast meat. I can have that with some fruit and veg" and the thought is NOT appealing. But there's no law that says I can't have bread or rice with it! If adding butter and pasta means I'll eat that chicken and get that protein, surely that's better for me than sitting here not wanting to eat the chicken and therefore not eating at all until I get all weak and miserable and suddenly have to stuff the easiest, tastiest thing I can find into my pie hole.

I like the buzz of doing cardio - I just resent the time spent doing it! I think I'll just continue to mix things up like I said in my first post - get some cardio in via circuits, some cardio in via running, and do a bit of purely heavy lifting a day or two a week. I think that I'll continue to slowly shed a bit of fat if I do this - I'm not sure how much fat I want to lose but half a stone (7 lbs) has made a pretty big difference and I guess I'm about halfway to liking my belly in tight pants. Come to think of it, I should go try on those skinny jeans I had to stop wearing a few months ago. Maybe they fit again!

I'm not sure if I need to focus on cardio or strength or if circuits with weights can replace steady state cardio? I don't have much fat to lose and I'd like to build some muscle and increase strength. But I would like to lose a bit of fat. I also don't have the same access to the same equipment every day. Can I mix it up? Like, lift heavy on days when I have access to my gym, go running on days when I have no gym, do circuits on gym days when I don't have time to do cardio? My cardio is usually 20+ minutes of brisk walking and running intervals on an inclined treadmill, but I sometimes just run outside if I'm somewhere that's a pleasant option. Can circuits be a combination of cardio and strength or is it not going to really do much for strength?

I'm just not sure if I should: A) Do mostly strength work with free weights (and get over my fear of the heavy weight room) plus 3x30 cardio Try to do more circuit training so that I can do less cardio on machines and still do strength training C) Do a mix of both according to what I have available at any given time

Hello! Well, I'm still not sure what "direction" I should go in. I suspect I could continue what I'm doing for a while and still benefit as ANYTHING is better than NOTHING (that is, I was sedentary until a couple of months ago.) So, I'll tell you the vague ideas I have, what I enjoy, what I can feasibly do with my time and circumstances, and ask for opinions/thoughts/input that may help me make some decisions. Yes, it's a bit vague... but that's my problem! I am: 46-year-old mother of three young children who works full time and travels a fair amount for work. I was beginning to veer into "overweight" after a lifetime of being "skinny" - I'm a "skinny apple" who can look thin but still have a pot belly. I am not too worried about losing weight - that has happened naturally from giving up sweets and alcohol and doing some exercise. I'm now a decent weight in terms of waist-to-height ratio and I expect to naturally lose a little more if I continue with what I'm doing. Cutting weight is not a priority to me, really. I'm pretty happy with my diet (normal real food, no sweets, very little alcohol, not worrying about the sugar in condiments) but I sometimes need to make an effort to eat enough and get enough protein. What I sort of think I want to accomplish: 1) I would like to improve my functionality... that is, increase strength and mobility. I want to stave off bone and muscle loss - menopause looms! I used to have real problems with my midsection due to VERY big pregnancies (think split pubic bone and a four-finger gap between my abs). Those have pretty much resolved themselves because about three years ago I ran 5k, climbed hills, and cleaned houses. It's the sedentary lifestyle of the past two years that have lead to weight gain. But I still remember the misery of not being able to run after a toddler because my belly was jelly. I want to avoid ever feeling that way again, anywhere in my body. I want to be able to someday chase grandchildren and I would really like to be able to put my own suitcase up in the overhead rack on a moving train without asking a man to help me/take it down without dropping it on anyone's head. 2) I want to look good naked. I will never be pretty in a bikini again because of the skin on my belly, but I sure wouldn't mind looking good in a one-piece. I worry about developing "bingo wings" and getting a "chicken butt" as I age. I figure that these things will take care of themselves if I pursue goal 1. 3) I want to have energy and endurance. I don't think I will ever need to run 26 miles but I want to be able to climb several flights of stairs without misery. Here are my opportunities and limitations: 1) I'm self-employed which means I can make time that other people can't. However, I do travel and I also know that I need to work most during regular business hours. I don't have endless time to work out. While I like the "high" of cardio, I really hate the boredom and I begrudge anything beyond 20 minutes. I find that I can do a basic workout in 45 minutes - that's 20 minutes of moderate cardio plus maybe another 20-30 minutes of strength training, but my strength training thus far has been pretty basic. 2) I can afford a gym membership and so I am a member of a national chain of pretty decent gyms (Pure Gym) which means I can often work out when travelling. I also often stay in hotels that have pools and gyms (but a pool is not an option otherwise so swimming is a treat, not a regular thing. This is a pity because I love what it does for overall health and mobility.) When I exercise I need to nip out and be back quickly. I can't take two hours to do a one-hour workout so whatever I do has to be close by. I like to be back in an hour! I can't commit to classes and even my PT knows that we have to go on a rolling basis scheduling week by week. 3) I have some basic equipment at my office. This includes one barbell with plates and some dumbbells with plates. I have a physio ball that can be a bench and I can bend over my coffee table. I also have resistance bands but I've not used them very much. 4) I am usually in urban locations (including my home office) without convenient parks for running. Once I stayed next to Kensington Gardens in London and that was awesome! But that's not the norm. I do have access to open countryside on weekends and can climb small hills and walk across moorland. But not as a daily thing, really. Here are the things I like to do (having tried so far): * Free weights. I'm good with these, having learned to do them years ago. I mostly use dumbbells. Barbells not so much, other than those fixed weight ones in the "girly" part of the gym. The "weightlifting" part of the gym is crowded and littered with weights and I struggle even to change plates/put on the squeezy things. I feel like an intruder there and I hate that. * Walking. Man, do I ever love to walk! I can walk all day. In fact, I have done just that, before. I once did a 24-mile walk over hills and moors and the only thing that hurt me was the last few miles were on a paved road. Ouch. Unfortunately, I don't have the time to do this any more. * Running. I'm pretty OK with running. I still find it time consuming and I don't always have access to trafficless routes/paths. I'm not that crazy about shitty weather, either. * Treadmill and that stair machine that is like a down escalator. These are my go-to cardio machines. I usually walk and run on an incline for my cardio but sometimes I like to torture myself by climbing stairs. * Swimming. Unfortunately, I can't do this whenever I want. As I said, this is a treat when I'm in a hotel with a pool. Some things I absolutely do NOT want to do are: * Cycling. God, no. I don't like using my quads that way, I guess. Also, traffic is scary. And no spin classes or stationary bike. * Machines. I used to use these as a quick cheat but I have vowed to stop. Except maybe to top up a session after I'm already tired and can't hold anything over my head any longer and I don't have a spotter. Then I suppose it's OK to see if I can "bench press" something heavy. I do, however, like cables for things like lat pull-downs and rows. My main conundrum: I am not sure how much of my time I should devote to strength training vs cardio. And I don't know what sort of strength training I should do if I can't always be at a gym with any particular equipment for a week at a time. I am currently using a PT to teach me more functional stuff. I am going to spend some time learning the more serious compound lifts with barbells. But I don't think I can ever commit to just one training program. I would be very grateful to anyone who managed to get through that whole post and has any thoughts they'd like to share with me!