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@stevo_com
I have been going to the gym for about 45min every morning I can before work (usually 4 times per week - mostly upper body weights) and cycling to and from work at a decent (for me) pace - about 30 min riding a day. Trying to fit in a longer rides at weekends.
I haven't lost any weight, still around 103-104 kg but feel in much better shape already; firmer, inch off the waist, stronger etc.
Touch rugby starts up this Wednesday (apparently they're using it as 7's training so it will be on full sized pitches) so that will get me running. I hope this will motivate me to do more running in general and then I reckon I will see more of an effect from the smoking so will motivate me to cut down.
I have also been watching my portion sizes, swapping the odd small meal for whey protein shakes (eg. for breakfast after the gym) but still having the occasional meal out at the weekend etc.
feels good, so far
my colleague mentioned a Duathlon in September 10k run, 20k bike, 5k run. This would be just before the rugby season starts so might be a good goal to start the season fitter.