It has been a while since I last updated the blog. I have been too busy working out and of course working. Or maybe I just haven’t organised by time effectively…

The miserable London weather – cold air, rain and even snow – had conspired to make me feel slightly depressed. Normally the weather doesn’t effect my moods, but Winter has lasted for too long. It’s Spring, we deserve better weather! To cheer myself up I bought a box of chocolates and proceeded to eat the whole box. My mood was improved, however all those calories were probably not so good for my waistline…

Sunday

Morning: 20 minute yoga session.
Evening: 20 minute yoga session

Monday

2 hour tennis session with Mr T. A fun workout on what was a bitterly cold morning. My game wasn’t too bad…

Tuesday

Gym day. I worked out my chest, shoulders, arms and legs using a combination of free weights and machines. I also did 20 minutes of cardio on the rower, cross trainer and cyling machine.

It is funny watching people do a set then stare at their arms in the mirror. Jokers!

Wednesday

KO Boxing Circuit at a local boxing gym. This was tough… very tough. I felt myself getting dizzy near the end, but I managed to pull myself together. My t-shirt was absolutely ringing with sweat.

I had a few aches and pains the next day, and badly bruised knuckles. Never the less I had a lot of fun, and I will be back.

Thursday

Morning: Chin Ups 5 x 8 reps.

Football training and 5 a sides. Once again I had fun and a really good cardio workout.

Friday

It was meant to be gym day, but my legs were shot from the boxing circuit and football, so I gave it a miss.

Morning: 20 minute yoga session

Evening: 20 minutes using a foam roller. A new awesome piece of kit that I have bought.

Saturday

Morning: 20 minutes yoga session, followed by 10 minutes with the foam roller.

Evening: 20 minutes yoga session, followed by 10 minutes with the foam roller.

The KO Boxing Circuit is going to be an awesome addition to my goal of become fitter, leaner and meaner. 90 minutes of pure hell… As I have said in the past variety is the spice of life, without it I would get bored. Becoming fit doesn’t have to boring, unless boring is what rocks your boat!

Over and out from the Garry Wynters the Getting Fit at 40 guy… I’m one more day closer to achieving my goal of developing a seriously good body and becoming all around fit!

There is no rest for Garry Wynters the Getting Fit at 40 guy… becoming fit and healthy doesn’t have to be about working out for hours at a time, I haven’t got the time, desire or will power to workout for hours at time. Normal people with jobs and who are in relationships and have life’s, it isn’t possible to spend hours everyday exercising: leave that for professional athletes and sports people.

Saturday’s workout was short and sweet, just enough to keep me moving forward. Total workout time was probably around 40 minutes…

Saturday Afternoon:

20 minute yoga session.

1 set, x 4 rounds. 200 reps in total. With a 1 minute rest period between rounds.

10 shoulder width squats
10 wide stance squats
10 Sumo Squats
20 lunges (10 each leg)

Recently I have been neglecting doing exercises for my legs. I don’t want to end up like some of those guys at the local gym who have big arms and chests, but have legs that look like little pins. Don’t they know how out of proportion they look? Don’t they know they look ridiculous?

I also need to start doing abs on a more regular basis, they have also been neglected a wee bit recently. In fact I need to make sure I start working out my abs 3 times a week, rather than when I feel like doing them.

Over and out from the Garry Wynters the Getting Fit at 40 guy… I’m one more day closer to achieving my goal of developing a seriously good body and becoming all around fit!

The first stage of the Getting Fit at 40 quest is days away from completion. The first six months is only the beginning, just the start of me embracing a healthy lifestyle. Stay tuned in for the the then and now pictures… not that there is massive change in my body shape!

Thursday:

Morning: Pull Ups 5 x 8 reps.

Football Thursday: This was the first time I haven’t really enjoyed myself since I began the football training and the 5 a side session. I wasn’t feeling it… I still had a good workout though.

The session consisted of 45 minutes of training and 45 minutes of 6 a sides. There were too many passengers playing in the knock around… lazy guys who just want to stand around scoring goals, and doing nothing else.

Friday:

Gym day. I worked out my chest, shoulders and arms. I used a combination of machines, barbells and dumbbells. I also did a total of 20 minutes of cardio on the rowing machine, stationary cycling and cross trainer.

The gym is always busy and as much as I enjoy myself, it is a bit of pain sometimes. I was doing super sets for my arms. Biceps curls, using a barbell and triceps push downs. On two occasions I returned to the barbell and someone had taken it away… wtf! And the amount of people who think they own a machine when they are using it. Sharing a machine is like a crime in this gym!

The reason for going to the gym is that I want to put on a bit of muscle – not too much – and for a change of scene. As much as I enjoy doing body weight exercises and working out at the park I felt like I needed to change up my workout routine a bit. Variety is the spice of life…

Over and out from the Garry Wynters the Getting Fit at 40 guy… I’m one more day closer to achieving my goal of developing a seriously good body and becoming all around fit!

Due to being busy with work and of course working out I haven’t had much time to keep the blog updated. Normal service will resume soon.

Wednesday:

Tennis: 2 hours of tennis practise with Mr T. It was fun, a great workout and best of all my game improved a wee bit.

Thursday:

Morning:

Pull Ups 5 x 8 reps.

Football Thursday

45 minutes of football training, followed by 40 minutes of 4 a side football. An indication of how much I put into the session was the changing colour of my t-shirt: my t-shirt was light grey when I began, by the end every single inch of it was dark grey. A guy told me steam was coming off my back at the end.

Football Thursday was fun and a great workout, and I didn’t play too badly during the game.No compliants from me…

Friday:

Friday Gym Day

5 minutes on the ski machine to warm up

Machine Bench Press 5 sets

Decline machine press 4 sets

Incline dumbbell press 4 sets

Pec dec machine 4 sets

Barbbell arm curls 3 sets
Triceps pushdowns 3 sets

Dumbbell Curls 3 sets
Tricep pushdown machine

Machine arm culrs 3 sets
Dips 3 sets

5 minutes on the rowing machine

Cool down 5 minutes on the rowing machine.

I was going to do some legs, but alas I wanted to relax in the steam room for 20 minutes, before they closed it for cleaning!

Saturday:

Morning: 20 minute yoga session.

Evening: 20 minute yoga session.

Sunday:

Morning: Chin Ups 5 x 8 reps.

Evening: 20 minute yoga session & some stomach exercises.

Monday:

Morning: 75 minutes of Tennis with Mr T. It was freezing cold, windy and it snowed. We played until our hands turned blue. It was fun… kind of!

Tuesday:

It was another gym day. I trained my chest, shoulders, arms and did 15 minutes of cardio.

Wednesday:

I took it easy. A 20 minute yoga session.

Over and out from the Garry Wynters the Getting Fit at 40 guy… I’m one more day closer to achieving my goal of developing a seriously good body and becoming all around fit!

Until yesterday when I went to a gym for a workout… my Getting Fit at 40 quest had involved park and home based workouts, which consisted of mainly body weights exercises, and of course tennis and five a side football. I did buy a pair of dumbbells about 8 weeks ago.

Monday mornings gym session was the first time I had stepped inside a gym for a workout in over 7 years. Once upon a time I was a real gym rat… I honestly couldn’t believe how much I enjoyed myself, it was almost like I had never been away, apart the weight I was lifting!

Variety is the spice of life, and doing different things to stay fit, or I should say get fit can only be a good thing. I plan on workout out at the gym once or twice a week. I would like to pack on a wee bit of muscle and the easiest way for me to that is buy hitting the weights…

Workouts: (since last time!)

Saturday:

Morning 20 minute Yoga session

Afternoon1 hour walk around Hampstead Heath

Evening 20 minute yoga session

Sunday:

10 minutes dynamic stretching
Chin ups: 5 x 8 reps. 2 minutes rest period between each set
8 minutes of skipping, various patterns
10 minutes of static stretching

Monday:

Gym workout

5 minute warm up on the rowing machine and some dynamic stretching

Machine Bench Press 5 sets
Incline dumbbell Press 4 sets
Pec Deck Machine 4 sets
Incline Machine Press 4 sets

Barbell Curls 3 sets
Triceps Push-downs

Incline Dumbbell Curls 3 sets
Triceps Extensions with dumbbell 3 sets

Reverse Barbell Curls 3 Sets
Dips 3 sets

5 minutes on the bike
5 minutes on the rowing machine

Cool down 5 minutes of static stretching

Because it was my first gym workout for such a long time I never kept track of how much I was lifting. Next time I go, I will take a wee notebook with me!

Tuesday

Morning: 20 minute yoga session

Evening: 20 minute Yoga Session

Getting fit should be all about having fun that is my motto. I don’t give dam about trends or what is cool, or what my friends or some crazy celebrities are doing, my workouts are based upon what rocks my boat!

Over and out from the Garry Wynters the Getting Fit at 40 guy… I’m one more day closer to achieving my goal of developing a seriously good body and becoming all around fit!

On the first day of each month I always feel extra motivated… I have that New Years day feeling where I’m motivated to achieve whatever I desire out of life, and I can, I just have to make it happen! No one but me, can get me to the place I want to be, whether that is work related things or my health and fitness goals. However I wouldn’t mind the lottery machine giving me helping hand this Saturday evening…

Friday 1 March 2012 Workout

Morning:

20 minute yoga session.

Evening Workout:

Complexes session with dumbbells

Sumo Deadlift
Hang Snatch
Squat with a press
Pushup with a row
Weighted burpee

I did 3 rounds, with each exercise being performed for 8 reps, without putting the dumbbells down, with a 2 minute break between each round.

I dread doing these, but at the same time I enjoy them… a tough, tough workout routine!

Followed by Press ups and squat countdowns and finishing off with 20 sit ups, 20 half sit ups, 20 Russian twists and a 20 leg raises.

The magic potion of protein power and creatine, really did feel like a magic potion after today’s quick workout.

Over and out from the Garry Wynters the Getting Fit at 40 guy… I’m one more day closer to achieving my goal of developing a seriously good body and becoming all around fit!

The first six months of my Getting Fit at 40 quest will soon be complete… I think I have another 2-3 weeks to go. The key to my plan of getting myself into good shape… getting myself fit and healthy has been variety and having fun. I can honestly say with the exception of jogging, I have looked forward to and mostly enjoyed every single workout I have taking part in.

I have played tennis and football, as well as enjoying a variety of park and home based workouts. Until a about 6 weeks ago, when I bought a set of dumbbells all my exercise routines consisted of body weight exercises. I’m pretty sure if I had been going to the gym and using weights 2-3 times a week my muscles would be bigger and my body would in a more impressive looking condition. Never-the-less I’m fairly happy with the progress I have made so far…

Football Thursday

The weather was a lot kinder this week, it was surprisingly warmish. Last week it was f**king cold. The warmer temperature was perfect for building up a good sweat… even though a couple of lads taking part today never even broke sweat, but hey each to their own! Some people play more as a social thing and a bit of fitness, whereas some play primarily for fitness.

The football session, consisted of 45 minutes of different training drills and 45 minutes of 5 a side football. Today I scored my first own goal since I was about 14 years old… it felt just as bad today, as it did all those years ago!

Apart from scoring an own goal and missing too many chances, I scored 4 four goals, but more importantly I ran a lot, sprinted when I needed too and generally played fairly well. Football Thursday was a great workout and best of all my groin strain is only slightly bothering me now.

Over and out from the Garry Wynters the Getting Fit at 40 guy… I’m one more day closer to achieving my goal of developing a seriously good body and becoming all around fit!

When the sun shines I feel alive… more alive than normal! Unfortunately the sun doesn’t shine often enough here in Old London Town. Some days it hasn’t been easy dragging myself out of my nice warm home to head out into the cold in the aid of getting fit and healthy, but I still do it! Why because when I actually get out there and the blood starts to flow, I enjoy myself, as well feeling fu**ing fantastic and alive!

I haven’t caught a cold this winter, – touch wood, as they say – while many of those dear to my heart (girlfriend, friends and family) haven’t been quite so lucky. I think those workouts I have been enjoying in the cold, rain and even snow have strengthened my immune system… I really do!

Workout: Wednesday 27 January

I did each set 3 times, with a 30 minute breather after each round of 3 sets was was complete. Each exercise was performed for 10 reps, unless stated.

Set 1:
Press Ups
Squats
Sit Ups

Set 2:
Wide Press Ups
Lunges 10 each side
Half Sit Ups

Set 3:
Decline Press Ups
Sumo Squat
Russian Twists 20

Set 4:
Incline Press Ups
Prisoner Squats
Leg Raises

Set 5:
Gator Press Ups
Side Squats 20
Heel Taps 10 each side

Set 6:
Press Up With Side Twist
10 round house kicks each leg
1 Minute Plank

Wednesday’s workout doesn’t look too tough, however my t-shirt was ringing with sweat by the time I was done and dusted. My post workout strawberry whey protein and creatine shake went down a real treat… we will see how much of a difference the magic potion makes to my progress.

Over and out from the Garry Wynters the Getting Fit at 40 guy… I’m one more day closer to achieving my goal of developing a seriously good body and becoming all around fit!

Breakfast was a peanut butter and banana sandwich, and I used 7 seed wholemeal bread to hold it al together. A fairly healthy and delicious 500 calorie start to the day – oh no I’m counting calories, I swore that would never happen! – which contained protein, fibre, vitamins and healthy fats.

I have also found a new favourite beverage known as ‘bush tea’ I discovered it via my African girlfriend, who incidentally doesn’t drink it herself. I love the stuff, and thankfully it is good for me. Not only is it caffeine free – which is good news for someone like me who has problems getting to sleep at night – it is also a powerful antioxidant that offers numerous health benefits.

I don’t intend to count calories, that was just a wee joke earlier… honest! However I am getting more serious about eating a more healthy and nutritious diet. Sometimes my energy levels are lagging a wee bit and I feel with a few tweaks to my diet that issue will be remedied.

Tuesday

Morning: a 20 minute yoga session. I think it is getting a wee bit easier…

Early Evening:

Warm up 15 minutes of dynamic stretching.

Medium wide grip chin ups. 18 / 8 / 7 / 7 reps with a 2 minute rest between each set. Hopefully I can break that 20 barrier sometime soon…

Pro agility runs 5/10/5 x 10 repetitions. The ground was a wee bit slippery.

I must add that the way I perform them, I probably shouldn’t use pro in the title. I haven’t done much running based workouts recently due to groin strain, which is about 95% better now.

Skipping a variety of patterns for 8 minutes.

Cool down 5 minutes of static stretching. I should have did longer, but I needed to get to a store before it closed.

The only supplements that I currently use are: protein power, which I take after each workout, cod liver oil capsules, and my latest purchase, creatine – back in the day, I use to use creatine, so I know what to expect from it.

Over and out from the Garry Wynters the Getting Fit at 40 guy… I’m one more day closer to achieving my goal of developing a seriously good body and becoming all around fit!

Sunday should be a day of rest… and that’s what I did, apart from a couple of 20 minute yoga sessions. I must be the most inflexible person in the world… my body just wasn’t meant to be stretched, it never was, even back in my younger days. Never-the-less I will persevere and hopefully I will gradually improve…

Today while playing tennis with Mr T my groin muscle felt the best it has since the strain appeared over 1 month ago. I’m not quite fully recovered, but it wont be long, which means I won’t have any excuses stopping me from taking part in the 90 minute KO Circuit at the local boxing gym. It should be fun…

Sunday

Morning: 20 minute yoga session.

Evening: 20 minute yoga session.

Monday

Morning: 2 hour tennis session.

Evening: 20 minute yoga session.

Tennis was not only fun today – I played okay – and I had a great workout. I ran, sprinted and moved the best I could. If only I could get my brain to work quicker! Tennis really is an all round good cardio workout.

To get me warmed up I did 15 minutes of dynamic stretching. I suppose the 30 minute brisk walk to the tennis courts could be described as being part of my warm up. On cold days if you don’t warm up properly you risking injury…

Yesterday I read in the paper that some folks are too embarrassed to break sweat when working out in the gym… what joke! If you don’t break sweat you are not exercising in my book. It may have been bitterly cold on the tennis court today, but my t-shirt was covered in sweat by the time I finished… I would be embarrassed if it wasn’t!

Over and out from the Garry Wynters the Getting Fit at 40 guy… I’m one more day closer to achieving my goal of developing a seriously good body and becoming all around fit!