Ok, so I can go to the gym at my school for free. It is pretty standord. I typically an go 4 day for sure and can squeeze it in o one day.
Typically what I would do was 30min on the elliptical machine. The do the upper body machines then leg machines. My buddy said I was doing that wrong. He said 45-hour on the elliptical then 30 min on a bike, then do upper body the next day, then legs and repeat.
Im trying to loose weight. Im currently hovering around 300 pounds. I replace any drinks I have outside of meals with water and then have only milk or things like that(Maybe apple juice)
run a bit, walk a bit, jog a bit, walk a bit, run a bit, walk a bit......use telephone poles as start and end points. You stop before 15 minutes then your not doing anything because "rule of thumb" anything after 15 minutes your body starts working on your "stored fat" for energy. Also drink WATER and a lot of it. Convince your body you are consuming enough water for it to scale down on water retention
I try to swim half an hour a day, I don't necessarily do it to dramatically improve my body (both aesthetically and in terms of strength and endurance) I mostly do it because your brain releases chemicals that make you feel better after you've done an intense exercise, so the key for me is
doing a type of exercise that I enjoy doing (swimming) so I can feel better about myself.
Low-carb diet: Can it help you lose weight?
Could a low-carb diet give you an edge in losing weight? Help you keep weight off permanently? Here's what you need to know about the low-carb diet.
By Mayo Clinic Staff
A low-carb diet limits carbohydrates — such as those found in grains, starchy vegetables and fruit — and emphasizes foods high in protein and fat. Many types of low-carb diets exist. Each diet has varying restrictions on the types and amounts of carbohydrates you can eat.
Purpose
A low-carb diet is generally used for losing weight. Some low-carb diets may have health benefits beyond weight loss, such as reducing risk factors associated with diabetes and metabolic syndrome.
Why you might follow a low-carb diet
You might choose to follow a low-carb diet because you:
Want a diet that restricts certain carbs to help you lose weight
Want to change your overall eating habits
Enjoy the types and amounts of foods featured in low-carb diets
Check with your doctor or health care provider before starting any weight-loss diet, especially if you have any health conditions, such as diabetes or heart disease.
Diet details
As the name says, a low-carb diet restricts the type and amount of carbohydrates you eat. Carbohydrates are a type of calorie-providing macronutrient found in many foods and beverages.
Many carbohydrates occur naturally in plant-based foods, such as grains. In natural form, carbohydrates can be thought of as complex and fibrous such as the carbohydrates found in whole grains and legumes, or they can be less complex such as those found in milk and fruit. Common sources of naturally occurring carbohydrates include:
Grains
Fruits
Vegetables
Milk
Nuts
Seeds
Legumes (beans, lentils, peas)
Food manufacturers also add refined carbohydrates to processed foods in the form of flour or sugar. These are generally known as simple carbohydrates. Examples of foods that contain simple carbohydrates are white breads and pasta, cookies, cake, candy, and sugar-sweetened sodas and drinks.
Your body uses carbohydrates as its main fuel source. Sugars and starches are broken down into simple sugars during digestion. They're then absorbed into your bloodstream, where they're known as blood sugar (glucose). Fiber-containing carbohydrates resist digestion, and although they have less effect on blood sugar, complex carbohydrates provide bulk and serve other body functions beyond fuel.
Rising levels of blood sugar trigger the body to release insulin. Insulin helps glucose enter your body's cells. Some glucose is used by your body for energy, fueling all of your activities, whether it's going for a jog or simply breathing. Extra glucose is usually stored in your liver, muscles and other cells for later use or is converted to fat.
The idea behind the low-carb diet is that decreasing carbs lower insulin levels, which causes the body to burn stored fat for energy and ultimately leads to weight loss.
Typical foods for a low-carb diet
In general, a low-carb diet focuses on proteins, including meat, poultry, fish and eggs, and some nonstarchy vegetables. A low-carb diet generally excludes or limits most grains, legumes, fruits, breads, sweets, pastas and starchy vegetables, and sometimes nuts and seeds. Some low-carb diet plans allow small amounts of certain fruits, vegetables and whole grains.
A daily limit of 60 to 130 grams of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 240 to 520 calories.
Some low-carb diets greatly restrict carbs during the initial phase of the diet and then gradually increase the number of allowed carbs. Very low-carb diets restrict carbohydrates to 60 grams or less a day.
In contrast, the Dietary Guidelines for Americans recommend that carbohydrates make up 45 to 65 percent of your total daily calorie intake. So if you consume 2,000 calories a day, you would need to eat between 900 and 1,300 calories a day from carbohydrates or between 225 and 325 grams of carbohydrates a day.
Results
Weight loss
Most people can lose weight on diet plans that restrict calories and what you can eat — at least in the short term. And low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than low-fat diets.
But most studies have found that at 12 or 24 months, the benefits of a low-carb diet are not very large. A 2014 review found that higher protein, low-carbohydrate diets may offer a slight advantage in terms of weight loss and loss of fat mass compared to a normal protein diet. At a year, the difference was only about a pound (about 0.4 kilograms), though, and those who had the greatest benefits stuck to the diet long term.
Cutting calories and carbs may not be the only reason for the weight loss. Some studies show that you may shed some weight because you eat less on low-carb diets because the extra protein and fat keep you feeling full longer.
Other health benefits
Low-carb diets may help prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and cardiovascular disease. In fact, almost any diet that helps you shed excess weight can reduce or even reverse risk factors for cardiovascular disease and diabetes. Most weight-loss diets — not just low-carb diets — may improve blood cholesterol or blood sugar levels, at least temporarily.
Low-carb diets may improve HDL cholesterol and triglyceride values slightly more than do moderate-carb diets. That may not only be due to how many carbs you eat but also the quality of your other food choices. Lean protein (fish, poultry, legumes), healthy fats (monounsaturated and polyunsaturated) and unprocessed carbs — such as whole grains, legumes, vegetables, fruits and low-fat dairy products — are generally healthier choices.
A report from the American Heart Association, the American College of Cardiology and he Obesity Society concluded that there isn't enough evidence to say whether most low-carbohydrate diets provide heart-healthy benefits.
Risks
If you suddenly and drastically cut carbs, you may experience a variety of temporary health effects, including:
Headache
Bad breath
Weakness
Fatigue
Constipation or diarrhea
In addition, some diets restrict carbohydrate intake so much that in the long term they can result in vitamin or mineral deficiencies, bone loss, and gastrointestinal disturbances and may increase risks for various chronic diseases.
Severely restricting carbohydrates to less than 20 grams a day can result in a process called ketosis. Ketosis occurs when you don't have enough sugar (glucose) for energy, so your body breaks down stored fat, causing ketones to build up in your body. Side effects from ketosis can include nausea, headache, mental and physical fatigue, and bad breath.
It's not clear what kind of possible long-term health risks a low-carb diet may pose because most research studies have lasted less than a year. Some health experts believe that if you eat large amounts of fat and protein from animal sources your risk of heart disease or certain cancers may actually increase.
I'll be cutting back my carb intake after football season. We usually have guests in and no one wants to go to a healthy tailgate
hotsauceman1 wrote: Ok, so I can go to the gym at my school for free. It is pretty standord. I typically an go 4 day for sure and can squeeze it in o one day.
Typically what I would do was 30min on the elliptical machine. The do the upper body machines then leg machines. My buddy said I was doing that wrong. He said 45-hour on the elliptical then 30 min on a bike, then do upper body the next day, then legs and repeat.
Im trying to loose weight. Im currently hovering around 300 pounds. I replace any drinks I have outside of meals with water and then have only milk or things like that(Maybe apple juice)
Machines are the devil.... I dont mean the treadmill/elliptical/stationary bike.... I mean the "bench press machine" and the like.
If you've never done a straight up bench press with barbell, see if someone is around who can teach you. Same thing with squats..... Seriously, squats are THE BEST exercise in the fething world!!!!
The "machines" that I hate on so much are decent as auxiliary lifts (such as the lateral pulldown machine, or seated cable rows and the like), but if your workout is central to them, you're going to have to do a ton more work for the same, or less results.
What I generally do in the gym:
Monday- -Warm-up (so up to 15 minutes on treadmill/elliptical/bike, etc) Squats, deadlifts, leg press, calf raises, leg extensions (these are, by more modern research quite useless), leg curls (also quite useless via modern research, etc) barbell lunges
Tuesday- - Warm-up (same same) Alternating Dumbbell bench press, Alternating Dumbbell incline press, barbell shrugs, seated cable row, lateral pull down, reverse curls (usually only about 2 sets)
Wednesday- Off day
Thursday-- -Warm-up, Front/Zercher squats (depending on mood and whats going on later in the week... these are both much lighter, but more technical lifts), cleans (again, pretty technical lift), leg press, calf raises
Friday- -Warm-up, Alternating arm dumbbell bench (lighter weight, higher reps than Tuesday's), Shrugs, lat pulls, cable rows, bent over rows, "21" curls (7 from the bottom to half way up, 7 from half way up to top, 7 full)
hotsauceman1 wrote: I have done them. I just don't typically have a spotter.
I tend to never have a spotter either, however I do take the time to set the safety catches high enough that if I'm lifting too much, and "lose it" I'm not going to damage myself too much, get crushed, etc.
You can and should eat some carbs if you're working out regularly. Just make sure it's not junk and don't go crazy with them.
If his goal is to loose weight, he should cut out 90% of the Carbs, and shouldn't have any past 5 pm.
He can have a healthy diet, and still have plenty of energy for working out and making gains .
As for working out, there are quite a few beginner to advanced workouts out there. Jim Stoppani has a good one for weight lifting that is 12 weeks. Starts out fairly slow, and ramps up as time goes on.
The "machines" that I hate on so much are decent as auxiliary lifts (such as the lateral pulldown machine, or seated cable rows and the like), but if your workout is central to them, you're going to have to do a ton more work for the same, or less results.
There are also certain muscles that are nearly impossible target without machines, hip abductors and adductors being good examples.
But regardless, my best advice is to hire a PT for a few sessions. They'll be able to give you much advice simply because they can better tailor your program to your level of fitness and overall goals.
Don't start with running exercises. From one big guy (I'm 6'4 and hovering around 270 pounds) to another, you will feth up your body trying to run/jog from the get go.
Running, even jogging is a very high-impact activity that puts a lot of shock on your knee and ankle joints. Lighter/smaller guys don't have to worry about it much, but for bigger dudes like you and I, it's very punishing to our bodies to repeatedly slam hundreds of pounds of force on your knees.
If you're trying to lose weight, getting a leg injury is an easy way to put your progress full stop. My advice is to avoid any exercises that involve lifting your whole or most of your body off the ground then bringing it down again (thus jumping, running etc). Cardio is very important though, so stick to things like speed-walking, the stair-master, the elliptical machine and swimming for your cardio. Once your legs get a bit stronger and you begin to shed weight, you can start (very slowly) tackling jogging, and then running.
Beyond cardio, lift weights. Replacing fat with muscle and eating healthy are the two absolute most vital things a person can do to shed weight. Cardio helps alot, but that does more to keep your heart strong and healthy and to give you endurance for other exercises than sheer weight dropping.
BlaxicanX wrote: Don't start with running exercises. From one big guy (I'm 6'4 and hovering around 270 pounds) to another, you will feth up your body trying to run/jog from the get go.
You're probably right. I remember how many of us got hurt ruck-running, a week into PT when it was the first time some of us had really exercised ever. I was 250lb then
If his goal is to loose weight, he should cut out 90% of the Carbs, and shouldn't have any past 5 pm.
Eh, that depends on the overall intensity of your workout sessions. Its worth remembering that your body isn't designed to metabolize protein or fat when under stress, but when at rest. In fact, its only when your blood is fully oxygenated (meaning your body is also likely at its rest metabolic rate) that your body metabolizes fat.
Also, the 5 p.m. figure is meaningless, as people don't have the same sleep schedules. The rule of thumb is that you shouldn't take in any calories ~3-4 hours before going to sleep.
But, overall, the age old formula still applies: finish every day with a calorie deficit and you will lose weight. Also, protein, lots of protein.
Yeah, I am a pretty small dude and I worry about my knees. One of the main reasons I got out of the Army was seeing so many of my nominal superiors being like 36 with a knee replacement or some garbage.
BlaxicanX wrote: Don't start with running exercises. From one big guy (I'm 6'4 and hovering around 270 pounds) to another, you will feth up your body trying to run/jog from the get go.
Running, even jogging is a very high-impact activity that puts a lot of shock on your knee and ankle joints. Lighter/smaller guys don't have to worry about it much, but for bigger dudes like you and I, it's very punishing to our bodies to repeatedly slam hundreds of pounds of force on your knees.
Good advice. In fact, when I was a PT, I generally recommended that my larger clients (regardless of fitness level) stick to things like rowing, elliptical, or aquatics unless there was a specific reason to do otherwise (usually athletics).
hotsauceman1 wrote: I have done them. I just don't typically have a spotter.
I tend to never have a spotter either, however I do take the time to set the safety catches high enough that if I'm lifting too much, and "lose it" I'm not going to damage myself too much, get crushed, etc.
Honestly, with squats having a spotter doesn't really matter that much, as there is very little a single spotter can do to help you if you really going to lose the rep*. Your best protections are knowing your limits, knowing how to bail, and the safety bars.
*This is why I pushing for SRM on squat is a bad idea. Well, SRM on anything really.
Squidmanlolz wrote: A good tip for losing weight is to work out early in the morning, if possible, having not eaten for at least 12-14 hours. remember to stay hydrated.
Sadly not an option, classes first things in the mornings.
Squidmanlolz wrote: A good tip for losing weight is to work out early in the morning, if possible, having not eaten for at least 12-14 hours. remember to stay hydrated.
Sadly not an option, classes first things in the mornings.
I've heard that eating your first mean within 30 minutes of waking up is healthy. Assuming you're eating 5 small, healthy meals.
You don't need to cut all carbs. You need to cut them down to 150g/day or lower. Eat at least 150g protein. Eat about 2000 calories total and get the rest from fats. Cardio is completely unnecessary for fat loss.
The following spoilered pictures are probably not safe for work (underwear), but should be safe for the board. I cut down to this without doing ANY cardio. All I did was reduce calories and maintain sufficient protein intake (and I eat in excess of 100g fat per day, so the whole fat makes you fat argument is bs). Weightlifting helps. If you want to do weightlifting, I'd say either got look into Stronglifts or Starting Strength or do a Push/Pull/Legs routine.
However, since you are on the heavier side and aren't trying to preserve muscle mass, cardio can be helpful, but fixing your diet is the most important thing!
Carbs, fat, and dairy must all go. Or at least be restricted to the bare minimum. Basically anything associated with dessert or snacks. Anything deep fried must also go. Any protein should be lean like turkey or fish.
Remember, diet (reducing intake) is what loses weight. Exercise (cardio, lifting, etc.) is what develops muscle mass.
Don't think you can exercise your way out of a double cheeseburger.
Breotan wrote: Carbs, fat, and dairy must all go. Or at least be restricted to the bare minimum. Basically anything associated with dessert or snacks. Anything deep fried must also go. Any protein should be lean like turkey or fish.
Remember, diet (reducing intake) is what loses weight. Exercise (cardio, lifting, etc.) is what develops muscle mass.
Don't think you can exercise your way out of a double cheeseburger.
So the fact I eat 100g+ of fat per day, ice cream 4-5 days out of 7, dairy everyday, red meat nearly every day, dark meat every day, etc, and yet lose weight while gaining strength and retaining muscle must mean I'm a genetic anomaly that gets to ignore the laws of nature?
Red meat is just as good for you as white meat if you buy grass-fed.
Fat isn't the enemy. It just depends on the kind of fat.
Avoid all things processed.
I doubt that. There are numerous methods of training that would not traditionally be classified as "cardio" which are in fact "cardio"; meaning that they are focused on burning calories and developing the muscles involved in the cardiovascular system.
Breotan wrote: Carbs, fat, and dairy must all go. Or at least be restricted to the bare minimum. Basically anything associated with dessert or snacks. Anything deep fried must also go. Any protein should be lean like turkey or fish.
Remember, diet (reducing intake) is what loses weight. Exercise (cardio, lifting, etc.) is what develops muscle mass.
Don't think you can exercise your way out of a double cheeseburger.
That's not completely true. You can exercise your way out of a double cheeseburger, but most people probably aren't willing to work out that much. If you have a reasonably healthy diet but eat just a bit too much now and then and do no exercise, beginning and maintaining a regular exercise regimen will make a huge difference even if you don't change your diet that much. And actually, you can still eat a double cheeseburger from time to time, as long as you are at a caloric deficit overall (assuming you're trying to lose weight). It all depends on your starting point and what you're already doing. If you have an atrocious diet and do no exercise, obviously you will have to improve both things. How much you really have to change your diet really depends on what your diet already is, and how much more exercise you need to do depends on how much you're already doing.
I doubt that. There are numerous methods of training that would not traditionally be classified as "cardio" which are in fact "cardio"; meaning that they are focused on burning calories and developing the muscles involved in the cardiovascular system.
The closest I come to any form of "cardio" would be cleans and box jumps. Both for 3 or less reps. I'm not a bodybuilder and 150g of protein = 2500 calories proves you have no idea what you're on about.
How are you actually going to consume 150g of protein in only 600 calories worth of food? I would love to know. Even with protein shakes it's way, way over 600 calories.
Hordini wrote: How are you actually going to consume 150g of protein in only 600 calories worth of food? I would love to know. Even with protein shakes it's way, way over 600 calories.
I really hate intentionally disingenuous posts, but in your case I assume it comes from actual ignorance.
1) I'm simply pointing out the fact that there are 4 calories per gram of carb and protein and 9 calories per gram of fat. This is a scientific fact.
2) You can easily reach 150g of protein from food at less than 800 calories. For an example. http://www.calorieking.com/foods/calories-in-chicken-breast-without-skin-raw_f-ZmlkPTY4Mjc1.html 26g of protein to 1.5g of fat or 150g of protein to 9g of fat. A total of 681 calories.
3) Obviously you'll be eating some fat or carbs with protein depending on the source.
Yeah, sure, you're just a guy that takes nude selfies and posts them on the internet. Not something bodybuilders ever do.
trexmeyer wrote: ...and 150g of protein = 2500 calories proves you have no idea what you're on about.
No, it simply proves that I referenced something on the internet, and did so wrongly.
Either way, you won't lose weight eating 2000 calories composed solely of fat and protein. In fact, you will gain weight (unless you incur a calorie deficit), another thing bodybuilders like to do.
Yeah, sure, you're just a guy that takes nude selfies and posts them on the internet. Not something bodybuilders ever do.
trexmeyer wrote: ...and 150g of protein = 2500 calories proves you have no idea what you're on about.
No, it simply proves that I referenced something on the internet, and did so wrongly.
Either way, you won't lose weight eating 2000 calories composed solely of fat and protein. In fact, you will gain weight, another thing bodybuilders like to do.
1) Nope. I don't do interval training. Everything is purely maximal strength and explosiveness.
2) It's called getting a BF% estimate. I don't do any lifting for appearance purposes.
3) Really? I've done that multiple times. It's called being in a caloric deficit.
I'll admit that I plan to start doing HIIT, but that's just because I want to see if it'll help me get leaner.
I'll admit that I plan to start doing HIIT, but that's just because I want to see if it'll help me get leaner.
That doesn't help the "I'm not a bodybuilder." argument.
1) Maybe because I sit on my arse and do nothing for 3-5 minutes betweet sets?
2) To rub it in your face? 3) But you just said it won't work if it's all fat and protein. 4) I don't compete in bodybuilding, I have no plans to compete in bodybuilding, I don't strive to achieve ideal physical proportions, etc. If you want to call me anything, you could say I'm a powerlifter since I focus on improving my total on the big 3 lifts (squat, bench, deadlift), I lift at a powerlifting gym, and I *might* compete one day for the heck of it.
Edit: And thank you for delivering the lulz once again!
Why would someone constantly claiming not to be a bodybuilder post regularly on a website called bodybuilder.com? Something seems amiss.
It's not as if strongmen, powerlifters, olympic weightlifters, or people interested in general health and fitness would ever post there ever, under any circumstances. I honestly don't care if you think I'm a bodybuilder or not. I just hope Hotsauce doesn't listen to the terrible advice in this thread and bothers to go elsewhere or better yet, do some research.
Also, on this board, you actually have to type out your posts.
Let's get back to the advice, shall we?
Wot is warhams(srs)
-to answer the thread, just do some weight training. Eat 500-1k cals less then Ur TDEE, which you will have to find out(its not that difficult)
At first pretty much all the weight you will lose will be rapid and it will be mainly water weight, after you lose the water weight you will actually start losing fat if you are in a caloric deficit(losing weight is as simple as calories in vs calories out, dont listen to anyone sayin stuff like "eat clean and healthy to get shredded"-no lol, thats just to be healthy lmao.the reason i said to lift weights is to maintain as much muscle as you can so you can hope to lose mostly fat with minimal muscle lost, i would suggest getting 180g of protein(im currently getting 180-220 but im 192lbs) also, invest in some creatine and whey protein and a fat burner, i suggest xenadrine as thats what im currently taking, gl m8, join bb.com for REAL advice.
It's time to start using proper grammar and punctuation. It's in the forum rules. You're welcome to post here, but you're expected to follow the same rules as everyone else. This isn't a chat room or a twitter feed.
It's time to start using proper grammar and punctuation. It's in the forum rules. You're welcome to post here, but you're expected to follow the same rules as everyone else. This isn't a chat room or a twitter feed.
I just can't get past the irony in that post of his.
Ignor most of the nonsense about "cut out x" and "do Y exercise". I cycle and if I followed that stuff I would quickly run in to big problems. Ignore the body builders, gym bunnies and anyone else who gives specific advice. They do t know you or your aims.
Cut out carbs? If I did that I would end up having no energy and boinking (what runners call hitting the wall). When I'm doing distance I eat lots of very complex carbs the day before to get my glycogen levels up, then a mix of complex carbs and simple carbs (sugar) as I ride to keep me fuled. You can feel them working as your energy ebbs and flows. Not saying you should do this, as this is what works for me, just and example of how diet advice is not universal. And trust me, endurance athletes can feel the effects of food like no gym goer can. I can tell within 2 miles if my diat was right simply by my speed and how I feel. I know when I am eating right and it's not when I'm low on carbs.
Find something you enjoy, cut out most of the junk (not all, at least not immidiatly as you will crash cutting sugar cold turkey) drink only water, and drink lots of it. One of the biggest reasons people over eat is they mistake being thirsty for being hungry. Get a water bottle, carry it with you, and if you feel hungry between meals have a drink. Eat three meals a day, don't try and do too much, and watch out for running, it will kill your legs.
Other than "cut out the junk" don't listen to any diet advice from someone who is not a doctor or a dietician. At 300 lbs I would talk to your doctor. They may be able to refer you to a dietician. Talk to the guys employed by the gym, they should be able to work out an excercise plan that is for you. Don't punish yourself or listen to the body builder BS here or at the gym. That will just end up with you hateing working out, giving up and possibly doing long term damage.
Find something you enjoy, cut out most of the junk (not all, at least not imidiat oh as you will crash cutting sugar cold turky) drink only water, and drink lots of it.
Good, solid advice.
Losing weight, and being healthy, is a lifestyle choice.
It's not as if strongmen, powerlifters, olympic weightlifters, or people interested in general health and fitness would ever post there ever, under any circumstances.
I don't believe anyone claimed that such people did not.
Other than "cut out the junk" don't listen to any diet advice from someone who is not a doctor or a dietician. At 300 lbs I would talk to your doctor. They may be able to refer you to a dietician. Talk to the guys employed by the gym, they should be able to work out an excercise plan that is for you. Don't punish yourself or listen to the body builder BS here or at the gym. That will just end up with you hateing working out, giving up and possibly doing long term damage.
Depends on the gym honestly... I've seen some gym employees that I wouldn't take advice on how to sit in a sauna from, but others that I would listen to every word they say with note pad ready.
Although, based on what the OP said, I showed him basically what I personally do in the gym, which works for my goals (which aren't necessarily weight loss). If there are any questions on lifts, I can give *general* advice on them, but without seeing in person, can't really comment further.
Don't get me wrong, weight loss isn't something that is *fun* to do, there are going to be days that feel like punishment. This is where Jihadin's advice comes in: you GOTTA have motivation, and determination. You have to push through those tough days. Also realize that some days are simply going to be bad, if you're dieting in anyway, you're going to have days that simply don't work for that diet. This isn't the end of the world, and you don't need to "punish" yourself more because you had a snack or ate something you shouldn't have.
This is why the more hardcore gym bunnies, body builders, etc. give themselves one "cheat day" per week (but many times, BBs are to the point where they are weighing food, monitoring the exact intake that they have calorically, etc which is quite crazy for us normal joes)
Steve steveson wrote: Ignor most of the nonsense about "cut out x" and "do Y exercise". I cycle and if I followed that stuff I would quickly run in to big problems. Ignore the body builders, gym bunnies and anyone else who gives specific advice. They do t know you or your aims.
Cut out carbs? If I did that I would end up having no energy and boinking (what runners call hitting the wall). When I'm doing distance I eat lots of very complex carbs the day before to get my glycogen levels up, then a mix of complex carbs and simple carbs (sugar) as I ride to keep me fuled. You can feel them working as your energy ebbs and flows. Not saying you should do this, as this is what works for me, just and example of how diet advice is not universal. And trust me, endurance athletes can feel the effects of food like no gym goer can. I can tell within 2 miles if my diat was right simply by my speed and how I feel. I know when I am eating right and it's not when I'm low on carbs.
Find something you enjoy, cut out most of the junk (not all, at least not immidiatly as you will crash cutting sugar cold turkey) drink only water, and drink lots of it. One of the biggest reasons people over eat is they mistake being thirsty for being hungry. Get a water bottle, carry it with you, and if you feel hungry between meals have a drink. Eat three meals a day, don't try and do too much, and watch out for running, it will kill your legs.
Other than "cut out the junk" don't listen to any diet advice from someone who is not a doctor or a dietician. At 300 lbs I would talk to your doctor. They may be able to refer you to a dietician. Talk to the guys employed by the gym, they should be able to work out an excercise plan that is for you. Don't punish yourself or listen to the body builder BS here or at the gym. That will just end up with you hateing working out, giving up and possibly doing long term damage.
Edited for spelling.
This is honestly some of the best advice in the thread.
Squidmanlolz wrote: A good tip for losing weight is to work out early in the morning, if possible, having not eaten for at least 12-14 hours. remember to stay hydrated.
Sadly not an option, classes first things in the mornings.
First, get rid of this attitude.
Unless your classes are at 6AM, you have time. Getting up earlier will force you to go to bed earlier, as well, which is much better for you.
The 'don't have time' attitude is one of the biggest things that can break a good routine. Gotta find the time.
Additionally, Log your food intake and sleep schedule. It will help you keep yourself accountable.
And finally, see a dietician/nutritionist and hire a trainer for your first few workouts. I'd wager you're not accustomed to exercise and healthy eating, so you'll want to learn how to do it correctly.
Additionally, Log your food intake and sleep schedule. It will help you keep yourself accountable.
And finally, see a dietician/nutritionist and hire a trainer for your first few workouts. I'd wager you're not accustomed to exercise and healthy eating, so you'll want to learn how to do it correctly.
This right here is good... If you start logging what you eat now, you'll quickly see where things can be cleaned up, AND if you are able to see a nutritionist, you'll have a better written record to show them what you've been eating and what changes you've already made (which will only help them out)
The problem that I've come across with some trainers (not all, mind you) is that some of them think that they're Gillian Michaels (that nasty wench from "Biggest Loser" shows/ treadmill commercials) which really turns people off of exercise quickly. There's a very limited space for the "tough love" crowd and I've seen far too often that getting taken too far, which does more damage than good.
Powerlifters don't generally post non-lifting pictures of themselves on the internet? Generally they concern themselves with statistics or lifting pictures.
Ensis Ferrae wrote: There's a very limited space for the "tough love" crowd and I've seen far too often that getting taken too far, which does more damage than good.
A very good point, especially when trainers are pushed to establish the brand of the gym employing them.
Squidmanlolz wrote: A good tip for losing weight is to work out early in the morning, if possible, having not eaten for at least 12-14 hours. remember to stay hydrated.
Sadly not an option, classes first things in the mornings.
First, get rid of this attitude.
Unless your classes are at 6AM, you have time. Getting up earlier will force you to go to bed earlier, as well, which is much better for you.
The 'don't have time' attitude is one of the biggest things that can break a good routine. Gotta find the time.
Additionally, Log your food intake and sleep schedule. It will help you keep yourself accountable.
And finally, see a dietician/nutritionist and hire a trainer for your first few workouts. I'd wager you're not accustomed to exercise and healthy eating, so you'll want to learn how to do it correctly.
nope. Gym opens at 9. All classes I have start at 9 or 8
You don't have to go to the gym to get a workout in. You could do body weight exercises in the morning before class (pushups, sit-ups/crunches/planks/whatever ab stuff you want, lunges, air squats, etc.)
hotsauceman1 wrote: What is so bad about me doing the gym at 12 or 3 in the afternoon?
Oh, absolutely nothing. I'm just saying if you want to work out in the mornings too, you can. The time doesn't really matter as long as it works for you and you can maintain consistency.
Oh, absolutely nothing. I'm just saying if you want to work out in the mornings too, you can. The time doesn't really matter as long as it works for you and you can maintain consistency.
dogma wrote: There is also nothing wrong with exercising later in the day.
Yup. I'm not a morning person, and I do all my lifting after work. And I work a 10-hour shift...so, I think you'll be alright
hotsauceman1 wrote: Now. A question I need answered, I like the bike more. But the elliptical looks over the female yoga classes. What do I choose?
Ahhhh....dem yoga pants. While I also prefer biking, the elliptical machine is actually a pretty good cardio machine, and there's no impact; so it's easier on the body.
cincydooley wrote: Getting up earlier will force you to go to bed earlier, as well, which is much better for you.
No it's not. Dosn't mater what time you go to bed/get up. What matters is getting enough sleep. There are day people, night people and morning people. Better to work with your own body, not force yourself to get up to go to the gym if your not a morning person. Especially at college. Early night to get to the gym or a few more hours at the party (or studying come exam time)? I know which is going to win. Teenagers especially tend towards being night people.
cincydooley wrote: Getting up earlier will force you to go to bed earlier, as well, which is much better for you.
No it's not. Dosn't mater what time you go to bed/get up. What matters is getting enough sleep. There are day people, night people and morning people. Better to work with your own body, not force yourself to get up to go to the gym if your not a morning person. Especially at college. Early night to get to the gym or a few more hours at the party (or studying come exam time)? I know which is going to win. Teenagers especially tend towards being night people.
And those are choices. Doesn't make them better for you.
Now that's not to say there is anything wrong with exercising later in the day. There isn't. But to say going to bed earlier isn't good for you is simply wrong.
There's nothing wrong with eating at night (or late evening) as long as you're maintaining a caloric deficit (assuming you're trying to lose weight). The problem arises when people eat their full caloric intake during the day and then eat more during the night. It's not like late calories count double or something.
hotsauceman1 wrote: Now. A question I need answered, I like the bike more. But the elliptical looks over the female yoga classes. What do I choose?
Yoga pants aside, elliptical is the better workout.
Agreed. It's my go to because I don't have any cartilage left in either of my knees.
I will, however -- when/if you get yourself up to it-- highly recommend both spinning and rowing. Like the elliptical,they're low impact activities that are really fantastic workouts.
hotsauceman1 wrote: Now. A question I need answered, I like the bike more. But the elliptical looks over the female yoga classes. What do I choose?
Yoga pants aside, elliptical is the better workout.
He's right. It also has the benefit of saving your knees while being able to go fairly intense if you choose.
Hordini wrote:There's nothing wrong with eating at night (or late evening) as long as you're maintaining a caloric deficit (assuming you're trying to lose weight). The problem arises when people eat their full caloric intake during the day and then eat more during the night. It's not like late calories count double or something.
ASFAIK this is correct as well. The entire reason to not eat after X o'clock is really just a control mechanism to avoid chronic overeating.
hotsauceman1 wrote: Now. A question I need answered, I like the bike more. But the elliptical looks over the female yoga classes. What do I choose?
If your exercising hard enough you won't be worrying about what is in front of you. That's not to say that I don't look at a nice arse when I cycle behind one, but I know it slows me down, and I quickly either start to drop back or realise I can overtake. Got to keep pushing
cincydooley wrote: Getting up earlier will force you to go to bed earlier, as well, which is much better for you.
No it's not. Dosn't mater what time you go to bed/get up. What matters is getting enough sleep. There are day people, night people and morning people. Better to work with your own body, not force yourself to get up to go to the gym if your not a morning person. Especially at college. Early night to get to the gym or a few more hours at the party (or studying come exam time)? I know which is going to win. Teenagers especially tend towards being night people.
And those are choices. Doesn't make them better for you.
Now that's not to say there is anything wrong with exercising later in the day. There isn't. But to say going to bed earlier isn't good for you is simply wrong.
That work mostly shows the advantage of propper sleep, not getting up earlier. Plenty of research to show late risers do better and people are genetically predisposed to being better at some times of the day:
Most of the damage for late risers comes from a societal presure that says being up early is good. Getting enough sleep and sleeping at the right time is the important thing, not the time of going to sleep. Also all of those studies you provided used "after midnight" as late. To be going to the gym at 6am requires a teenager to be in bed by 8pm at the latest. Not the "before midnight" those studies are based on. Very few people's body clock can manage that sleep cycle. They will not be able to sleep, be woken up early and only eventually be able to sleep when they are too sleep deprived to stay awake. Not healthy at all. Much better to listen to your own body than force yourself in to some sleep cycle just because socioty says you have to get up early.
ASFAIK this is correct as well. The entire reason to not eat after X o'clock is really just a control mechanism to avoid chronic overeating.
We've found something we can agree upon, hooray!
And FWIW, there are studies (one of which I did link above, or at least the summation of one) that seem to indicate that your body does not metabolize your intake as efficiently at night (on a 'normal' sleep cycle) as it does during the day.
But again, it's more related to your sleep cycle than anything. Presumably that same study would find no difference between a body that had been normalized to sleep during the day one that had been normalized with a "standard" day when it comes to metabolism. Pure conjecture on my part, of course.
Most of the damage for late risers comes from a societal presure that says being up early is good. Getting enough sleep and sleeping at the right time is the important thing, not the time of going to sleep. Also all of those studies you provided used "after midnight" as late. To be going to the gym at 6am requires a teenager to be in bed by 8pm at the latest. Not the "before midnight" those studies are based on. Very few people's body clock can manage that sleep cycle. They will not be able to sleep, be woken up early and only eventually be able to sleep when they are too sleep deprived to stay awake. Not healthy at all.
Right, see my reply above. All of the research really drives down to "getting enough good sleep" regardless of the time in which you do it in order for our bodies to function at maximum efficiency.
trexmeyer wrote: Good god, you honestly have to be one of the worst posters I've ever seen. You think you know fracking everything, talk to down to everyone, can't admit when you are wrong, and just generally rude. Thank god for the ignore button.
I have admitted when I have been wrong. In fact I did so in this very thread.
You really need to be consulting a nutritionist and trainer if you're serious about this.
Any advice we're going to give you here is going to be moot because all of us are coming from different fitness and activity backgrounds than you, and we literally have no idea what you'll actually be able to do in the gym, fitness wise. Get on the right program from the get-go and your chances of success will be higher.
Diet wise, people have said a ton of great things, which I'll paraphrase here:
Cut out easy to cut out processed sugars like soda and candy.
Try and cut back on your processed grains, and if you have to eat them go for a whole grain where possible.
Start eating more leafy greens. Tons of nutrients in pretty much all of them.
Drink lots of water.
Portion size, portion size, portion size. Start scaling those back and eventually you won't even be able to finish that 6 oz steak.
Finally, change your eating habits slowly. The more you "phase it in" the higher your success rate is going to be.
Eat well:
Pizza everyday is not healthy
Salad everyday is not healthy.
Drink plenty of water.
Change your workout routine:
Write down a workout routine, stick to it for a month or two, or three...then try something different. It's good to try new stuff. And it less boring.
Sleep well.
A training partner is a fun way to stay motivated.
find fun ways to work out, and to turn "non-active" activities into active ones.
IE instead of running on a treadmill or in place, dance!
instead of sitting down to watch the telly/use the computer,
stand up while holding some weights in various iso-sometric positions
instead of lifting weights all boring like, pretend they are clubs or something and "shadow box" with them.
keep you motivated and makes it more fun.
personally, my favorite excercise is wearing chainmaille, grabbing a few barbells with extra weight on one end (to further strengthen the torque muscles) and "shadow fighting" or just trying to hold the weights up while I watch TV.
lost about 50 ilbs over the last two years (would realistically be like losing 75 ilbs and gaining 25ilb of muscle)
so about 2ilbs a month of safe, sustainable weight loss, while being able to eat normal food with the occasional "cheat" day included.
and keep at it! it wont happen overnight, no one sheds huge amounts of weight very fast in a healthy way.
hotsauceman1 wrote: Now. A question I need answered, I like the bike more. But the elliptical looks over the female yoga classes. What do I choose?
Ask yourself if you are more interested in exercising or leering at people creepily and that should answer that question.
Any sane male will realize that this is a false-dillema. Why? Because the correct answer is "do both".
Half of staying consistent in your exercise is staying motivated.
Having unrestricted view to some toned, flexing buttcheeks struggling against the confines of tight cotton is one of the best motivators for going to the gym there is.
cincydooley wrote: I will, however -- when/if you get yourself up to it-- highly recommend both spinning and rowing. Like the elliptical,they're low impact activities that are really fantastic workouts.
Another for a row machine. I'll do 20 minutes on one, and I'm feeling pretty dead afterwards. I love it.
cincydooley wrote: I will, however -- when/if you get yourself up to it-- highly recommend both spinning and rowing. Like the elliptical,they're low impact activities that are really fantastic workouts.
Another for a row machine. I'll do 20 minutes on one, and I'm feeling pretty dead afterwards. I love it.
Just make sure someone shows you how to properly use it.
trexmeyer wrote: If you want to call me anything, you could say I'm a powerlifter
Funniest thing I've read in this whole Thread....
And why would that be funny?
Spoiler:
Notice anything that all of those guys have in common?? Their midsections are comprised of larger, bulkier muscles in order to support large amounts of weight... Something that, judging simply by your profile picture, you cannot do with good form.
THAT is why I find your comment rather funny.
@OP, seriously mate, DONT use those kinds of pictures as motivation, unless you are actually going to have the goal of competing in powerlifting/bodybuilding competitions. In fact, I would suggest staying away from even the notion of "looking better". Keep your goal at being healthier, and reaching a healthy/healthier weight... There's quite a bit of good things on this thread already ranging from "simple" things like trimming down/cutting out "bad" foods, etc.
Having taken a bit of a look around that site, it is pretty cool for sure, and an interesting way to approach fitness.
I think it's not the best for people that have some athletic background, but I think for those that don't, it's really great. I think its a great basic resource for info, as well as a great means to accountability, one of the things that I know I struggle with sometimes when it comes to going to the gym.
I think it's not the best for people that have some athletic background, but I think for those that don't, it's really great. I think its a great basic resource for info, as well as a great means to accountability, one of the things that I know I struggle with sometimes when it comes to going to the gym.
Agreed, accountability is pretty good for getting me into the gym, or back into it after a schedule change/injury, life, etc.
It's one of my big frustrations right now. is that with my current school schedule, combined with when my kids' daycare closes and when my wife gets home from work means that I have either an extremely limited window to get to my gym, or my only real exercise for the week is at rugby practices.
Next quarter I'm taking all early bird classes to accommodate my need to support my rugby club and get to the gym.
I think it's not the best for people that have some athletic background, but I think for those that don't, it's really great. I think its a great basic resource for info, as well as a great means to accountability, one of the things that I know I struggle with sometimes when it comes to going to the gym.
Agreed, accountability is pretty good for getting me into the gym, or back into it after a schedule change/injury, life, etc.
It's one of my big frustrations right now. is that with my current school schedule, combined with when my kids' daycare closes and when my wife gets home from work means that I have either an extremely limited window to get to my gym, or my only real exercise for the week is at rugby practices.
Next quarter I'm taking all early bird classes to accommodate my need to support my rugby club and get to the gym.
You're telling me, dude. I've only lifted like, twice since my daughter was born because all I have energy for lately is a short cardio session.
