weight loss help

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    Jun 06, 2007 3:36 PM GMT
    I want to lose weight. I kno alot of crdio and strength training would help. I just dont kno wat exactly to do. personal trainers are too expensive i kno along with a good work out a dietary supplement may help(i dont think so tho). Can any one tell me wats a good workout to lose about 80 lbs over 6 months i kno its possible. I lost about 60 lbs in two 1/2 months. All i did was a hard labor job, no soda no nothing pure water and one meal a day. I could always go back to that but i dont want to.
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    Jun 06, 2007 5:55 PM GMT
    Cardio and weight training are only half of the equation. Eating only 1 meal a day isn't productive either. Try 6 small meals every 3 hours or so throughout the day. Give this a try if you need a little more programmed help: www.absdietonline.com It was the best money I ever spent.
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    Jun 06, 2007 10:20 PM GMT
    if you loose 100 pounds in 1 year you are technically anorexic no matter your final weight. 80 lbs in 6 months is significantly worse than that. if you are loosing more than 1-2 lbs a week you are burnign muscle and not fat, which loosing that much muscle you will probably give yourself a heart attack literally because your heart muscle will deteriorate and basically burst
  • atxclimber

    Posts: 480

    Jun 06, 2007 10:50 PM GMT
    Agreed with chungo. The health professionals I know and trust the most generally say that you can lose 4-5lbs a month maximum if you are dieting perfectly, exercising the right amount, and expect it to be entirely fat. More than 4-5lbs a month (or even 4-5lbs a month if you aren't exercising enough or eating the right stuff) and you're losing more than fat tissue, plain and simple.

    If you're just trying to figure out a practice, like, what to actually do, I strongly recommend this DVD, which is just a recording of one of the free sessions the doctor who runs my physical therapy practice in Austin does. It's a sports medicine physical therapy practice of national renown, and he's a very no-bullshit kinda guy. Tons of info, lots of physiological explanation, covering techniques for raising your metabolic rate, lowering your calorie consumption, and managing stress levels, the three main components of burning fat.
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    Jun 06, 2007 11:07 PM GMT
    I never advise my clients to exceed 1% of bodyweight per week, and generally target a loss of 1/2% per week.

    For a 250# man, that would be never more than 2.5# per week maximum or 1.25# per week at the lower rate.

    If you exceed that rate, you are virtually assured that you are losing lean muscle mass.

    Your past loss of 60 pounds in about 11 weeks is over 5.45 pounds per week. Given your height of 5'6", I suspect that is 3% (181.7#) to 4% (136.3#) of your bodyweight, and a very bad idea.

    Your desired 80 pounds over 6 months is 3 pounds per week. Unless you weigh 300 pounds, that's still too fast. If you DO weigh 300 pounds at 5'6", you need to see your doctor about it.

    I agree strongly with the suggestion that you eat multiple smaller meals. Starving yourself is NOT the way to go. If anything, you need to eat more, and more regularly, to keep your metabolic rate up.

    If you cannot afford a trainer, and your doctor is no help, can you at least go to the local library and read up on nutrition?
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    Jun 07, 2007 5:23 PM GMT
    I started WW at 407 pounds with diabetes, hypertension, and high cholestorol. In the past 7 weeks I have lost 39.6 pounds. The others on this topic are right but I don't care. They don't have weight to lose.
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    Jun 07, 2007 6:11 PM GMT
    I encourage you to lose the weight but to do so healthily. your not loosing fat so your not actually getting what you want
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    Jun 07, 2007 7:24 PM GMT
    it also depends on how big you are. I was obese, and when I started out exercising, some of my wieght came off quickly. I know this sounds stupid, but those shows that have people who are like really obese, I think borderline morbidly, and doing exercising, they burn a lot in like the first weeks they do stuff, yes they spend their whole day exercising and stuff, and eating right was essential, but I think if you are big, and I don't mean like oh you got a few pounds, no I mean like BIG, and especially haven't been active in a while, no matter what cardio and stuff you doo, I think you probably be burning more in a week than what some off these guys are telling you to do. I went through the whole obese thing, and that's what happened to me, and it's what happened to other people.
  • atxclimber

    Posts: 480

    Jun 07, 2007 8:38 PM GMT
    Yeah. Literally, forget about your weight in pounds. Forget it. No joke. FORGET it. I cannot overemphasize that.

    Worrying about your weight when you are trying to lose fat is like worrying about your eyelash length when you're buying pants.

    In fact, it's worse than that, because eyelash length and pants are wholly unrelated, but fat tissue and weight are related... but fat isn't the only factor.

    I'm slowly losing fat these days and my weight is fluctuating. Some days it's 190, some days it's 200, most days it's somewhere in between.

    You know what keeps going down, though, is my body fat percentage, measured right when I wake up every morning with my Omron handheld body fat monitor.

    Furthermore, no good doctor will tell you, "You need to get your weight down to X lbs" without qualification. They might say that and then say "... without losing muscle." More likely, a good doctor will tell you where your body fat percentage needs to be. It needs to be at or under 20%, for guys. It literally doesn't matter how much you weigh if your body fat is under 20%.

    And conversely, if your body fat is NOT under 20%, it doesn't matter how LITTLE you weigh. In fact, if your body fat is still high and your weight gets lower, that's actively bad, actively unhealthy. You might as well take up the stereotypical gay-boy thing and take up chain smoking and a bad meth habit, because at that point you are going purely for aesthetics and not for health, and believing otherwise is, frankly, denial.

    Get a body fat monitor. Use that. Yeah, it'll be sobering, because you can't get as excited about a slow, steady loss of body fat as you can about massive drops in body weight, but if you're going to maintain that you want to be healthy, you have no alternative.

    Put another way: you can lose lots of body weight with a sharp kitchen knife, a high tolerance for pain, a needle & thread and the good luck not to bleed to death, but that's not the right thing to do either.

    Don't fool yourselves. The goal is not body weight. Throw that scale away. Get a body fat monitor. Use nothing else.

    (Disclaimer: Yes, eventually if you get healthy enough you need to know your body weight, but ONLY to calculate your lean mass and make sure you have enough of it. But at that point, you want the weight HIGHER.)
  • atxclimber

    Posts: 480

    Jun 07, 2007 8:45 PM GMT
    Chasersprize: Many of the guys on here have weighed more, in some cases much more, than they do now. I used to weigh 235lbs, and I was not athletic, so I was probably over 30% body fat, which is definitely into obesity. My grandmother saw me after I'd been at college a year and flat-out called me fat to my face. That's not 407lbs, naturally, but the work is the same... you just have to do it for longer.

    Also, to clarify, you don't have weight to lose, you have adipose tissue to lose. If you lose weight that isn't adipose tissue, it might feel good to see that number on the scale go down, but you need to vigorously resist the urge to indulge. Losing weight, as my teachers would say, is the near-enemy of losing fat. Two sides of the same coin, and they seem so similar, but only the latter is good.
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    Jun 08, 2007 6:39 PM GMT
    One mans adipose tissue is another mans misery.
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    Jun 10, 2007 2:52 AM GMT
    As I'm reading the responses to the OG posters question you guys all give great advice of what he shouldn't do to lose the weight but nothing on what he can really do to lose the weight. Granted eating the 6 small meals a day and planning is "weight" loss in a longer period of time is helpful, but do you guys have any tips that might help him do that. Should he do more cardio or lift more weights.

    See I'm sorta in his position but don't have that much weight to lose. I would say that if I dropped 20lbs or so i'd be good. My problem is that when I first started working out I dropped weight from 220 to about 155 in a matter of about 6mo. Which I know is too fast but I was working out hard and eating right. Needless to say life got really busy for me and I've gained about half of what I lost back.

    I recently started to get back in to the gym and well my eating habits have stayed healthy throughout, but I seem to keep gaining weight and I don't know why. I don't know if I should stop the weight training and just do cardio or just do very light weight training. Any input would be great, I'm sure alnzbail wouldn't mind hearing the tips either. :0)
  • atxclimber

    Posts: 480

    Jun 10, 2007 5:27 AM GMT
    Seriously, get that DVD I mentioned. It's $20 and it's incredibly dense with information.

    The core message is:

    1.) Manage your stress levels; prolonged elevated stress = cortisol in body = you get fat. Practice breathing exercises. Meditate. Take breaks during work. Start an exercise regimen. Laugh more often.

    2.) Manage your eating. Eat a healthy diet. Lots of dark veggies and fruits (eat them with every meal.) Some fish or chicken, a good amount of protein. Less red meat. Eat sweets infrequently and in small quantities. Avoid refined grains; stick to whole grains as often as you possibly can. Oh, yeah, and eat smaller portions.

    3.) Manage your calorie expenditure. Get a good exercise routine. He recommends simple interval training paired with some bodyweight exercises using a balance ball, just to keep it simple. For the intervals, it can be as easy as riding a stationary bike at a leisurely pace for 3 minutes, then pedaling as hard as you possibly can for 30 seconds, then 3 minutes relaxed, then 30 seconds on, etc. And do that for 15 minutes, 3 times a week.

    Coming up with a plan to manage your stress, eat healthy food in moderate portions, and do some basic weight training and interval training is pretty simple, it's just sticking to it that is hard.

    I really do recommend getting the actual DVD, though. He goes into useful levels of detail; I'm just summarizing.
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    Jun 10, 2007 10:14 AM GMT
    If you want to get serious about managing your calorie intake and expenditure then you need to log everything that you eat. You can do this on-line: www.sparkpeople.com is free and easy to use.

    The other thing to do is to buy yourself a heart rate monitor from Polar so that you can actually keep a count of the number of calories you are burning while weight lifting or doing cardio work. I can burn 600-700 calories lifting weights for example.

    Hope this is of some help.

    Best wishes.
    Malc
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    Jun 10, 2007 3:51 PM GMT
    First and most importantly, I am impressed with your desire to lose the weight. It's a difficult emotional decision that can be heavily influenced by our friends, family, health and society at large.

    Next, I know you want it off fast. But the general rule is -- don't try to lose it any faster than you found it. As you can see from the long string of notes above, professionals and us regular guys alike know that's really dangerous.

    Multiple small meals per day helped me -- helps fight hunger and fuels your body appropriately. So did keeping a journal of my daily food intake. Besides being accountable for what goes in your belly, this dietary journal will help any number of health professionals guide you in your journey -- trainer, doctor, nutritionist, therapist, massage therapist, etc. I know, I hired one of each when I got serious about losing weight.

    Align yourself with smart, caring and honest professionals -- there are some really talented people out there with good souls. There are also some greedy, no-talent bastards who will try to sell you crap, including any number of books written by them. Find the good folk and follow their advice, even when you want to punch them in the balls for making it hurt so bad.

    I promise you, whether you've lost 20 or 50 lbs. in the next 12-14 months, you are going to feel accomplished, attractive, centered and strong, not to mention eager to lose more.

    The best piece of advice I got during the process: You are working out today for the results and how good you'll feel a month from now.

    Best of luck to you!

    Jon
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    Jun 11, 2007 12:58 PM GMT
    If you can read and type on google, there's no excuse for you not doing your own research on this. Many trainers are clueless, anyway, and what works for one person may not work for you.

    Also, when you ask a question, you should come to the table prepared: i.e., fully pictured, and with the stats (I'm not talking about penis sizes here)..height, weight, fat percentage, activities, and caloric intake. Generic questions from a pictureless person who is to lazy to even upload a picture are like pissing in the wind. SHIT, you can't even upload a picture, much less make a plan for success.

    That being said, learn everything you can about how the body works via your research. Likely, one of the reasons you are the way you are is laziness. Now is the time to break that cycle, put your best foot forward, come to like yourself, stand proud and get off your ass and get it done.

    Here's some generic free advice:
    1. Eat small meals often.
    2. Breakfast like a king; dinner like a prince; supper like a pauper.
    3. Get in motion.
    4. Every pound of lean muscle mass burns 15 calories per day, just sitting there. Add lean muscle mass to stay lean.
    5. Eat. You have to fuel the furnace. Starvation fuels the feast famine response and is an IDIOTIC thing to do because it teaches your body how to store fat every more efficiently.
    6. Avoid fast carbs / sweets unless immediately post workout.
    7. Avoid fried foods. They are bad for you, period.
    8. Realize that it took time to get how you are, and will take, time, effort, discipline, and patience to change it. No one else can do it for you, nor do they have one size fits all solution.

    Prove you're serious by taking that first step, no matter how uncomfortable and having some respect for those who are answering your question by uploading a picture. If you are to uncommitted, lazy, or stupid to do even that task, you aren't worthy of being helped.
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    Jun 11, 2007 1:04 PM GMT
    Understand, it took YEARS of bad behavior for you to get like you are. You have to have an active desire to change that bad behavior. Only YOU can do that. You have choices, and you have the control. Eating is just part of the picture. Remember: coddling something weak only makes it weaker. If I have a weak part, I blast it to make it stronger. You need to take that same approach to get out of your current mindset. Anything worth doing is worth doing well, and you should approach your weight loss from that perspective, with a no excuses, no bullshit, no coddling perspective.

    Here's some stats:
    Yearly
    Lost to illicit drug use: 3000
    Lost to alcohol: 800,000
    Lost to tobacco: 1,600,000
    Lost to being fat and lazy (obese): 6,000,000

    Now, THINK, for just a moment. Would you feed poison to your pet (dog or cat, or cow, or whatever)? Of course not! Now, stop doing that shit to yourself. You deserve at least as much self respect as a domestic pet. There's no excuse to submitting yourself to such a bad lifestyle. Take charge; no coddling; get 'er done; quit being a pussy and making excuses.
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    Jun 11, 2007 1:06 PM GMT
    And stay away from fizzy drinks - there's 30g of suger in 250ml of Fanta Lemon! 24g in 250ml of Coca Cola.
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    Jun 11, 2007 1:06 PM GMT
    And stay away from fizzy drinks - there's 30g of suger in 250ml of Fanta Lemon! 24g in 250ml of Coca Cola.
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    Jun 14, 2007 8:09 PM GMT
    Chuckystud - I don't doubt for a second your dedication and experience...just look at ya! ;)

    But, as a one-time fat kid, let me tell you that your posts above -- not the type of thing that will motivate someone lacking self esteem, or who believes they have a weight problem. That aggressive/boot-camp approach just doesn't work when a person is already timid and shy; feeling like everyone around them (especially the ripped guys) is judging their appearance.

    I've made progress, had time to experience a couple levels of rewarding results -- I want to be motivated like that. I think when someone's starting off, best to be a bit more gentle and supportive.

    Just my $.02.

    Jon