Getting in shape

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Herz

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So I wondered if any of you guys have any tips for getting in shape. I used to be athletic in high school. I used to play baseball and skateboard alot. Ever since i started working I have really gotten out of shape, and fat haha. I weigh 250 and am 5"10. I was always pretty big, I was born at 11 pounds. I am still pretty strong. My goal is to lose some fat and thin a little. I quit smoking 6 mo. ago and I packed a instant 10 pounds so I want to put a stop to it.

I got a couple of 40 pound weights I can use and a bike. I was thinking 20 minutes a day on the bike (4 miles.) And then doing some repetitions with the 40 pound weights.

Any tips?

As far as my diet goes I eat meat and carbs. I dont eat sweets, mainly fatty meat and I really dont plan on giving that up. I can cut some carbs though.
 
Go a little leaner on the meat, and drop the carbs completely - eat greens instead. Cooked, raw whatever - cooked is better for most.

Any activity is better than NONE. Just start.
 
Nah, if you drop carbs completely, sooner or later you'll snap back. Best bet is not cutting anything completely, just cutting back. Exercise every day for 30 minutes, no matter what it is.
 
You don't have to give up fatty meat, but you will need to limit when & how often you eat it.

After a near four-year journey of hit & miss, it finally clicked in my brain a couple months ago. Even though I really can't work out at all due to drop foot for more than a year, losing weight is no longer a challenge, it's easy. Yeah, easy....

Google The Truth About Food and watch the videos. I learned a TON.

In a nutshell, learning to eat foods that you like but you know are good for you, in lesser quantities, is key. No points nor calories to count. Went out last week to dinner, ate a nice lean steak, a good amount of veg's and a bunch of peanuts where the shells end up on the floor.

Already down 2 pants sizes and I'm not even trying.

1-arm yourself with facts
2-find things you LIKE and look forward to. Not fiber board & twigs.
3-be willing to learn about how YOUR body works. Only YOU know best what's for you

cheers3.gif
 
20 minutes on the bike isnt enough. If you want to drop weight, youll devote the time, resources, and diet changes necessary, if not, then you don't really want it.

Given that you went through the annoyance, pain and hassle of quitting smoking, I imagine you want it.

No sweet or carby foods is a good start. Move to lean meat (fatty meats sometimes is a fine thing). Get active, start at 20 minutes a day, and move to an hour a day. 40 lb weights are good, but Id get a set of 20 or 25s.

Use the 40# weights as a base to do push-ups on. Do own-weight squats in place (watch your form). bike, but also walk, ever faster, and eventually build up to a decent jog. Work your legs, move, forget the typical HS concept of low rep-high weight. Try to go for light weight (use things like tin cans or gallons of water as a start) and higher reps. You need to build a fitness base befoe you get into building mass (if you choose to build lean muscle mass).

Set yourself a goal - there are lots of 5k's to run all over the country, find one near you that is 4 months out, make it a goal to finish. Work towards it. If you can finish that, ten you can start moving towards doing better - make your next goal to finish 1 minute sooner. Go grab the military fitness specs, try to strive to meet those. take it from there.

Good luck!
 
Biking is good. Do more than 20 minutes, however. If you can get out for an hour, that's excellent.

Ditto on the low-mass high-rep weightlifting. Go for building endurance, then add muscle. This strategy will also crank your metabolism and keep it cranked.

Work fitness into your daily schedule. If you can bike/walk/run at lunch, do so. If you can bike to work a few days a week, drop off clothing at the office or get a rack and a bag to pack it with you. In the evenings, set aside time to work out. Do pushups/crunches/lunges during commercial breaks when watching TV. Or download a few podcasts to listen to while exercising.

Also, find someone else who is interested in losing weight and help each other. It's easier to stay accountable and work through the tough moments when somebody else is doing the same thing.
 
Originally Posted By: defektes
As far as my diet goes I eat meat and carbs. I dont eat sweets, mainly fatty meat and I really dont plan on giving that up.


Why would you continue to eat the food that made you obese in the first place?

Originally Posted By: defektes
I was thinking 20 minutes a day on the bike (4 miles.) And then doing some repetitions with the 40 pound weights


Nowhere near enough. 4 miles in 20 minutes is only 12 MPH. On a bike that's hardly crawling along-you'll never get your heart rate up long enough to make much of a difference.

If you really want to lose weight you need to change your lifestyle. Otherwise you'll only bounce around-lose a few pounds then gain back double what you lost. Lose a few more then gain it all back. If you're not willing to change your lifestyle-the lifestyle that made you obese-then you'll continue to be obese.
 
A little over a year ago I was up to 185 pounds, which is big for me since I'm only 5 foot 8, and I got that down as low as 155 this summer (have crept up to 163 since then mind you, but that's because I've been eating too much lately and have not had time to exercise as often)

I attribute my success to five main things:

1. Drinking 2 liters of water per day
2. exercise for 30 min per day (mainly walking, but I also did some rollerblading as well)
3. eating more fiber
4. building a little bit of muscle using a 25lb dumb bell
5. eating roughly 2000 to 2200 calories per day (except on weekends I allow myself more)


My main motivation was when I reached the comfortable limit of all of my size 34 pants and simply refused to buy any size 36! I can now fit comfortably in all of my size 32 pants again.
 
I have been on the low carb diet for the past three years and started out at 257 and have mantained my current weight of 157 for the past two years.... The low carb approuch does work and once you get to the weight that you like you can start introducing carbs back into your diet and monitor the scale to see how much you can have without a weight gain..... and I walk about 2 miles a day.....I went from a 47 inch to a 35 inch waistline.....
 
if you eat fast food at all, stop it completely. You will detox from those big mac's. You'll feel more energetic to work out. Running helps me lose weight. Walking 30 minutes on a treadmill really doesn't help me. I run all out for 1 mile a day and increase my endurance slowly. I get quicker results that way.
 
I still eat fast food... Hold the bun is the trick and no breaded stuff...The nice thing about this lifesyle change is that you do not have to starve yourself to keep your weight level or lose weight.... A Wendys triple with chees no bun no ketchup....and a side of chile...yum
 
Originally Posted By: rszappa1

I still eat fast food... Hold the bun is the trick and no breaded stuff...The nice thing about this lifesyle change is that you do not have to starve yourself to keep your weight level or lose weight.... A Wendys triple with chees no bun no ketchup....and a side of chile...yum


No bun and no ketchup on that sounds awful.
 
Not really once you get over the bun addiction you just get extra lettuce onions and tomatoe and eat it with a knife and fork... kind of like chopped steak....
 
Originally Posted By: rszappa1
Not really once you get over the bun addiction you just get extra lettuce onions and tomatoe and eat it with a knife and fork... kind of like chopped steak....


Guess your right.
 
Originally Posted By: rszappa1
I have been on the low carb diet for the past three years and started out at 257 and have mantained my current weight of 157 for the past two years.... The low carb approuch does work and once you get to the weight that you like you can start introducing carbs back into your diet and monitor the scale to see how much you can have without a weight gain..... and I walk about 2 miles a day.....I went from a 47 inch to a 35 inch waistline.....


In this case I have to give you credit for losing all that weight and most important keeping it off...My brother went from 160 to 250 and has no will power to get the weight off...Even after telling him about how he could get diabetes plus all the other issues it just falls in deaf ears...Walking 2 miles a day is great!
 
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