I needs to get in shape.

  • Posted by a hidden member.
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    Oct 01, 2010 6:31 AM GMT

    From what i see you guys give good advice mostly, so that's why I'm here.

    So here is the lowdown:

    1) I can't afford a gym. I pay bills and school and that leaves me with nada.

    2) I used to be very fat (or atleast fatter) 300+ and with weight comes damage to the body... I had ligament and tendon injuries,breaks,tears and I rolled my feet often. Running might not exactly be an option for me.

    3) I'm not a lanky guy as you can see. I don't have a slim or average build, I'm pretty broad shouldered, like a defensive football player.

    4) I've lost 35-40 pounds in the last two months.

    5) I eat around 1500-2000 cals a day and walk upwards of 12 miles daily. I also jog sometimes.

    6) I use a treadmill and free weights at home.

    So that's basically it. I need help figuring out what the best option for a build like me is ? Should I just focus on weight training or something? I'd like to get back to around 180 or something.

  • Posted by a hidden member.
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    Oct 01, 2010 6:59 AM GMT
    (1) What about planet fitness: that´s $10 a month (unless they changed that offer). You should do resistance training.
    (2) your calorific intake is too low. I am also not clear whether you are just eating less of your old food or whether you have reformed the content of your diet too. Your weight los is going to level off soon and you want to focus on it being sustainable, healthy loss.
    (3) walking is good to do.
    (4) a number goal is nice motivation, but don´t be too literalistic about it. You may find that the new body that emerges is more muscular and that your initial ideas about how many lb you should be are not right.
  • Posted by a hidden member.
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    Oct 01, 2010 10:20 AM GMT
    Start with the 4 word fitness/diet plan


  • turtleneckjoc...

    Posts: 4685

    Oct 01, 2010 11:46 AM GMT
    Walking is great for you and sounds like you are doing quite a bit at 12 miles a day.

    There should be a walking group in the DC area that would give you some additional support and see if there is a chapter of Front Runners nearby. The Orlando group that I'm in has about 6 or so of us walkers and I participate when possible.

    Good luck buddy! Let me know how things work out for you.
  • misternick

    Posts: 234

    Oct 01, 2010 11:57 AM GMT
    Don't tell anyone my huge secret, ok? But get a shower radio (mine was twenty bucks and has a transmitter thing so I can play music from my computer).

    I dance like an idiot the whole time I'm in the shower. I swear that's an extra 300 hundred calories gone right there.

    Seriously, I do that every dayicon_biggrin.gif
  • Posted by a hidden member.
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    Oct 01, 2010 1:02 PM GMT
    You can go to the local YMCA and get a free membership if you are low income. That's the purpose of the YMCA. They are a non profit. There is no excuse why you cannot join a gym if you really want to.
  • Hokenshi

    Posts: 387

    Oct 01, 2010 1:06 PM GMT
    If you're able then I'd advise swimming.

    It's not going to put pressure on your joints, you exercise you whole body, build definition and it's great cardio.

    Just don't be like some of the guys at my gym who splash around for 5 minutes do that who water walking (very popular in Japan) for another 5 and then leave the pool.

    Swimming will give you great results but like anything the more you put into it the more you'll get from it. The ones at my gym who do that have great bodies!
  • Posted by a hidden member.
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    Oct 01, 2010 1:16 PM GMT
    Awesome, right now you don't need a gym, yeah it would be beneficial but you aint got it so can work without it.

    You can do a lot of stuff without a gym, a gym is a luxury.

    First freeweight squats great for the lower body, building strength, you can do lots of them, don't require much room.

    Lunges. again, lots of'em, don't require much room, again, lower body.

    Burpies, mountain climber, gawd the list for lowet body, you can walk up and down stairs, sprint up the stairs walk down.. soooo many things and working the lower body heard is a really good thing to do for weight loss.

    you can do pushups, planks, you have freeweights, dumbbell snatches, dumbbell squats, dumbbell chest press, dumbbell bent over row if its a bar bell you can do all those things again..

    You don't need a gym you just need to be creative and consistant and you'll burn those calories
  • Posted by a hidden member.
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    Oct 01, 2010 1:29 PM GMT
    The gym is a necessity and a luxury but like i said, you can go for free at the YMCA or use the school gym.

    it helps to motivate you, help you to meet people who can help you, and give you an experience that will become a part of your daily routine.

    There is no substitute for a good gym.
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    Oct 01, 2010 1:58 PM GMT
    You should consider upping the intensity and shortening the duration of your cardio since walking does very little to raise your heart rate and 12 miles I would think takes a long time. Where are your sources of calories coming from? Fat (9 calories per gram), carbs & protein (4 calories per gram). You'll need to do both resistance and cardio training since more muscles mean more fat burning during cardio. You are gonna have to invest some time doing independent research on the internet to figure out what will work for you.
  • Posted by a hidden member.
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    Oct 01, 2010 4:50 PM GMT
    Keep walking.

    You can get into a gym for as little as $10.00 per month. Perhaps you need to readjust your priorities, pickup an extra hour or two of work, or call your parents to help you. You need resistance training.

    Nearly ever college has some sort of fitness center / weight room that's included as part of your college activity fee. You need to spend some time investigating those options.
  • Posted by a hidden member.
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    Oct 01, 2010 5:01 PM GMT
    OMG I agreed with CHuckles. icon_eek.gif
  • MisterT

    Posts: 1272

    Oct 01, 2010 5:15 PM GMT
    You can do a massive amount of workout w/o a gym. I mainly workout at home, and overall get more done at home combined with cycling and jogging than at regular gym.

    I have a punching bag at home, which is great cardio and strength building, coordination workout. 45 min workout on the bag, along with a couple hundred pushups, cycling and jogging has really changed my body for the better. Just takes time, and probably less time than you 12 mile walk takes.

    I only really only use a "regular" gym for heavier lifting, or helping train friends and clients that have memberships. I actually prefer to train people with working out outside of gyms, using body weight exercise or using what they have available at home, like swing sledgehammers, climbing rope, loading wheeelbarrels and pushing that around, etc....
  • Posted by a hidden member.
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    Oct 01, 2010 7:31 PM GMT
    bigsmiles - dude thanks for posting that and reminding me. I love that video! ^_^

    lostboy -

    1) Not really in my area.
    2) both.
    4) alrighty then, I'm just trying to lose weight and tone up. Forget about the #.

    misternick - hmm, I might have to try that out.

    CaliBoySwag - I didn't know that at all. Thanks for letting me know.

    Hokenshi - Thanks, swimming sounds like a pretty good idea.

    liltanker - alright, I'll research those.icon_wink.gif

    turtleneckjock - I'll have to check that out.

    Avadakedavra - Probably from half and half.

    MisterT - Thanks for advice.

    chuckystud - We have 1, but the place is always freaken packed. I'm not into huge crowds... I know this sounds like I'm making excuses. I'll have to figure out another option.

    I guess my biggest issue was going into a gym and not knowing specific exercises and then I felt embarrassed asking someone for helpicon_redface.gif.

    Thanks guys, looks like I'm going to have to do more research on this.
  • Android17

    Posts: 345

    Oct 01, 2010 7:36 PM GMT
    I will try this, you should join me icon_biggrin.gif

  • swogdog

    Posts: 143

    Oct 01, 2010 7:38 PM GMT
    I agree with Chucky. And... you rock! Grats on losing so much weight already and really going for it regardless of having a gym, help or much info about best practices.
  • Posted by a hidden member.
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    Oct 01, 2010 7:44 PM GMT
    Swimming is the best. If you can't run, swim.

    Don't be discouraged, it takes time. Just take it day by day.

    Watch what you eat. Just say to yourself...

    "For today, I will do this."

    Lose the weight first, you have plenty of time to build muscle.

    Take it easy and just think about today.icon_biggrin.gif
  • Posted by a hidden member.
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    Oct 01, 2010 7:48 PM GMT
    Android17 saidI will try this, you should join me icon_biggrin.gif

    I'd probably have a heart attackicon_lol.gif you go on without me. icon_wink.gif

    Swogdog - Thanks, I try real hard to eat the appropriate foods.

    Kingbee - so It's better to just focus on losing the weight and then do the weight lifting? or both at the same time.
  • jim_sf

    Posts: 2094

    Oct 01, 2010 8:04 PM GMT
    Most campus gyms that I've seen tend to be overflowing before classes, at lunch, and after classes. At other times of day, though, it could just be you and the crickets. (I've personally had good luck in the 1-2 pm range.) Ask a trainer or member of the staff, and they might be able to give you suggestions.

    Great job so far, though! icon_biggrin.gif
  • Sparkycat

    Posts: 1064

    Oct 01, 2010 8:13 PM GMT
    The first thing you should do is stop calling yourself a fatass. You deserve better than that.
  • Posted by a hidden member.
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    Oct 01, 2010 8:39 PM GMT
    You're doing great. You might want to first check out a lot of the exercises that are listed here in the workout plans above. There are many that you can do without any big machine (small hand weights, tubing, body weight, etc.)

    Good for you for being proactive and taking control of your future. Just remember to surround yourself with positive feedback about what you're doing. The negativity will pull you down and keep you from doing the good things for yourself.
  • Posted by a hidden member.
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    Oct 01, 2010 8:56 PM GMT
    Ok 1500 to 2000 calories a day is a fine amount of calories, i mean you wouldn't want to over 3000 for sure, but it all depends on how much you work out. To estimate you should consume around 300 calories that you spent and you will see weight lose.

    If your not going to go to the gym is fine. but may want to invest in a set of 15 pound dumbbells or those really cheap stretchy bands for resistance training

    In terms of workout out, if you can torrent download the p90x system it really is a great at home system, with high cal's per workout, but you do need a chin up bar for many of the exercises, but even without you can do other things in place of chin ups

    To lose weight faster, you want to do a mix of long and short cardio
    long being over 20 min at 1 pace
    and short being spurts of energy 1 going really hard and 1 min easy, on the bike or treadmill for lets say about 10 sets. This is anaerobic and training and is good for the body and loosing weight. Mix that with resistance training where you are doing sets of 15+ to exhaustion and that should get you leaner. Avoid sets of 6-10 as this will build hypertrophy and make you bigger, unless thats what you want.

    Anyways there is some general tips, I PT part time on top of school and other work, that is where the knowledge comes from

  • Posted by a hidden member.
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    Oct 01, 2010 8:57 PM GMT
    oh if you can't run, Skipping and biking are good at home alternatives
  • Posted by a hidden member.
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    Oct 01, 2010 9:20 PM GMT
    jim_stl - I'll check that out. thanks for the advice + compliment.

    Sparkcat - will do. Negativity is common in my family, but I won't let it control my life.

    matt45710 - Thanks. I don't want to go back to the way i was.

    ddices - I've got 2x 4 pound weights, 1x 15 pound weight and 1x 25 pound weight. I mainly use the 15 and 25 in sets of 20. I switch off with each hand (with the 15 pound weight and l8r with the 25 pound weight), since I only have 1 of each. I'll do around 3x sets of 60 with either weight. I'm usually tired out after that.

    I do happen to have a chin up bar.

    I usually do that when doing cardio. I generally do 30-45 minutes 4-6 times a week. I check my pulse to make sure it's accelerated, and if it isn't, I'll increase the speed.

    Skipping eh?, never thought about that.

    Could you link me to the torrents? I know some of them are virus proned.

  • Posted by a hidden member.
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    Oct 02, 2010 12:09 AM GMT
    You can come visit my house.

    I'll give you a gooooooood workout. icon_biggrin.gif