Need help.

FPenvy

i've heard pickin up a coke habit is a great way to lose weight.

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Limeybastard

Or meth ?

I forgot to mention that I also stopped smoking about a year ago. Figured the 20 pound rule played it out.

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axmea?

What's in your fridge and pantry right now?

Jump squats, kicks, push up, pull up combos between sets will make it quick.

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MacCool

Sure. They can, but don't.



Until you quit doing them.

Akurei

When dieting you really have to keep into a steady pace. If you don't eat at all basically every day, you'll end up not having energy to go to the gym or any exercise. Gotta watch out for Carbs and Calories. Get your BMI done, then base off your calorie intake on that. Set a limit for each day. Say you can eat 3,000 calories a day to keep the same weight according to your BMI. You want to set a 1,500-2,000 calorie diet per day therefore set up yourself with an eating plan each day. So you can eat 3,000 calories per day to keep the same weight, if you eat more than that, you'll gain weight, if you eat less than that you'll lose weight.

Start off slow and work your body to see what doesn't stress you physically, mentally, and stomachly. Using my example, not being your actual BMI. Plan to eat 3,000 calories a day to begin with, use whatever means you need, 5 small meal portions a day whatever. Now plan an exercise plan. If you jog for 40-45 minutes at a steady pace on the road or treadmill, thats a guaranteed 400-800 calorie decrease. If you add lifting weights before hand my guesstimate would be 100-300 calories decrease.\

If you ate and exercise each day this is the calculation. 3,000 calories - 1,000 = 2,000 calories.

Just remember, have your rest days. Work your way up to 5-6 days workout every week with at least 2 or 1 days off. For now, try working out 1 day on, 1 day off.

If you can't begin this, then be happy for who you are, than what you are not.

PS: Don't expect to see results right away, losing weight takes time. It's not like lipo suction.

FPenvy

around xmas time i hit 185/190lbs (i graduated HS at 130lbs and 3% body fat mind you) so i felt terrible.

cut out 90% of sugars that i didnt need (pop/soda, energy drinks, candy...)
cut portions down slightly
ate better less fattening foods
cut out some breads/pasta when i can (i'm italian so that is damn near impossible)
no exercise just slight diet change.

feburary i was at 165lbs

since i've been around 162-172 ever since with never cutting out drinking. i think i would die if i did that lol.

even small changes will help get you started towards a goal.

gradual change is best for just starting out. no one likes going cold turkey (diet joke? lol)

bout to make a push to drop to 155-160lbs for summer.

i'm 5' 10" if that matters.

diet changes will

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kenchan

bloody 50lbs!

thompsontechs

Bah, now you are just like the rest of us Fat assed Americans. :P

InnerDragon10

As others have said, diet is a huge part of it. Here's my advice:

-To completely cut out everything you're 'eating wrong' probably isn't going to work; very few people succeed going cold turkey on hard-set eating habits. Every couple weeks, pick something that you will cut out of your diet, and replace it with something healthy. I would also recommend having a cheat day. Every Sunday, I eat WHATEVER I want for the whole day. And the other six days, I make sure to have food prepped (usually cooked over the weekend) and ready to eat throughout the week. Some common foods I eat:

Brown rice (lots of it)
Sweet potatoes (baked, nothing added)
Chicken (just not fried)
Fish and shrimp
Beef once or twice per week max
Steamed broccoli
Fruits
Greek Yogurt
Raw nuts

As for exercise - lord there are so many options. Again, don't go into it expecting to turn into a beast in a month; it will take time, and probably lots of it (no offense to you, it just does). When going to the gym shifts from a chore to part of your weekly grind, you'll see results fairly quickly. I like the advice to start off training every other day. First start doing cardio, stretching, and light strength training. Then after about a month of clean eating and consistent training, shift your routine to more moderate strength training. I really like Muscle & Fitness magazine; they have alot of routines and easy to read advice.
Finally, take a before picture of yourself, and take another each month (no more frequently than that). If you really want it, and you stick to it, you'll be shedding fat and buliding muscle in no time.

PS - One more thing. When you first start exercising you're going to feel HORRIBLE. Your body will hurt for DAYS after one workout. You CAN'T stop at that point. You have to keep going. The fatigue and soreness will pass after just two or three workouts, don't let it make you quit!

Good luck bud, let us know how it goes.

Jordo!

Figure out how many calories you are consuming a day by keeping a detailed log.

Then deduct about 20% from that total as your new goal and resume logging.

Humans are naturally bad at making accurate judgments without quantification and record keeping, so better to write it all down and use a calculator rather than a rough estimate. You can look up nutritional info on the package or online. Note the serving sizes...

Now begin regular exercise. If you are out of shape, start with basic stuff -- walk a mile each day, eventually get up to jogging that mile. Then aim for a mile+.

Start with light stretching and 10 push ups and 50 sit ups each morning before breakfast. Then when that gets too easy, add 5 - 10 to each. Log that too.

Weigh in after two weeks; then again in a month, and so on. Re-evaluate target calorie goals and exercise regimen as well.

Cut out booze for a while -- a six pack is nearly a thousand empty calories. A bit less for light beer. A bottle of good red wine is about 600 or more calories. A shot of whiskey is around 100. You get the idea...

Good luck.

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jaybulls

limey mate...not sure your age; totally understand your predicament as i've been thru it---WATCH OUT FOR FORTY !!!...everything changes for the worst if'n you don't make adjustments for the better---TRUE STORY...good luck, mate...