I'm sooo lost!!! I have no idea how to become fit!!! Someone help!!! Confusion over everything!!!

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    Dec 15, 2010 5:02 AM GMT
    Okies, I'm 18, 5'3 and 70 kilos. I'm currently 6 kilos overwight and my BMI is 27.5. Idealy i want to be exactley 60 kilos again... And i've done heaps of researching, and i thought I had everything down pat something else always comes along and confuses me! Okies... So i've finally figured out how to count calories... Only to be confused by what fat groups I should be eating. So how much of what a day? I've been told 40 g of fat, 100 g of protein and 150 g of carbs... But does it matter? Like as long as i eat less than my bodys total need or calories wont i still lose weight anyways?

    Secondly... Working out, while i now i understand nutrition infomation... How the fuck do i work out? I can't afford the gym... so are there excersizes i can do at home? But then i was told you have to work on all muscle groups... Can someone help?!?!?!? So confusing!!!
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    Dec 15, 2010 8:20 AM GMT
    Someone correct me if I'm wrong, but your diet is going to vary depending on the level of activity you'll be doing. Regardless, the numbers you gave don't sound right to me. The caloric intake that comes out of eating what you said would be about 1360 which is incredibly low for someone who plans on working out. As for fat groups avoid trans, and if I'm not mistaken try not to consume more than 20g of saturated fat daily.

    Regarding working out, if you plan on losing weight, cardio would be ideal if not essential. This means running, dancing, jump roping that kind of stuff. Which is nice because you don't really need a gym to do it. You can run around a park, the city, or just dance at home. 20-30 minutes 3-5 days a week would be good I think.

    If you want to lift weights you could always do what some people do, and just get gallon jugs and lift those, or do calisthenics like push ups or sit ups. Sorry I can't be a whole bunch of help, but losing weight isn't really my department. (Trying to gain weight instead :[) I'm sure someone will chime in any time though :]. Good luck to you and your progress.
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    Dec 15, 2010 8:07 PM GMT
    There's a bunch of really good info on this site, have a read of this : http://www.realjock.com/nutrition/1025 especially the ' Weight-Loss Program Overview'. That should help you with food.

    Cardio will play a big part, so get out for a run, bike ride or swim and with XMAS around the corner ask your folks to buy you one of these : http://www.slingfitness.com/trx-force-training-kit.asp you can train anywhere then. Failing that google 'body weight resistance training' and you should find a bunch of exercises that don't require a gym membership.
    good luck!
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    Dec 15, 2010 8:56 PM GMT
    Spend less time sitting. Find reasons to walk around, do chores, or exercise. Exercise can be anything like pushups, situps, pullups, dancing, dancing vigorously, biking, sports. It is movement. Sitting makes you store fat because it's as inactive as you can be. Get a job that makes you walk around throughout the day.

    Yes, if you eat fewer calories than you take in, you will lose weight regardless of whether it's fewer fat calories or carbohydrate calories. So, eat less of what you were eating, or change to eating healthier foods like beans, whole grains, fruits and vegetables. These are all high in fiber, full of nutrition, low in energy (calories). It's a satisfying way to lose weight without a gimmick because it is a lifestyle change you can get used to. You likely will crave old foods with high amounts of sugar and fat because that's what your brain and your fat cells crave (brain in terms of addiction and psychologically). It is ok to indulge every now and then, but MODERATION (so eat a very small portion, savor it, and move on). The more you cheat, the further your goals get.

    Good fats are in nuts, seeds, fruits and vegetables (exception coconut and palm kernel), and liquid fats (olive oil, canola oil). Avoid butter, heavy cream sauces, lard, trans fat (partially hydrogenated vegetable oil).

    Avocado is a high fat fruit/vegetable (depending on if you are in the nutrition or agricultural departments it is classified differently).

    Do not overeat. Eat small amounts but never until you are full. Do this about 5-7 times a day. It's an easy way to cut calories without thinking about it. Try to combine carbs and protein and fat at every meal to maximize satiety, but don't overdo protein like most fitness sites want you to (so you buy their supplements...you only need about 20g every few hours of the day, and protein is in nearly everything, like that 4g of protein in the whole wheat bread counts as protein).

    Don't cut too many calories at once. You will be tired, lethargic, and lose more muscle mass than fat mass. By exercising, you send a physiological signal to preserve muscle mass, which is what you want for health and aesthetic reasons.
  • mattnz

    Posts: 30

    Dec 16, 2010 10:16 AM GMT
    Beneim saidOkies, I'm 18, 5'3 and 70 kilos. I'm currently 6 kilos overwight and my BMI is 27.5. Idealy i want to be exactley 60 kilos again... And i've done heaps of researching, and i thought I had everything down pat something else always comes along and confuses me! Okies... So i've finally figured out how to count calories... Only to be confused by what fat groups I should be eating. So how much of what a day? I've been told 40 g of fat, 100 g of protein and 150 g of carbs... But does it matter? Like as long as i eat less than my bodys total need or calories wont i still lose weight anyways?

    Secondly... Working out, while i now i understand nutrition infomation... How the fuck do i work out? I can't afford the gym... so are there excersizes i can do at home? But then i was told you have to work on all muscle groups... Can someone help?!?!?!? So confusing!!!


    I feel for you! With so much (often conflicting) information it can be hard to start something when you don't know what's 'right'.

    To start you need to know that counting calories can be problematic. A calorie measures how much chemical potential energy can be released by burning - so it's a measure of energy - but how energy in the human body is transfered and stored (as fat) is more complex than burning so calories aren't always helpful.

    As an example - sawdust has plenty of calories (it burns really well) but if you ate it it wouldn't make you gain fat (just probably make you sick).

    What is more useful is knowing how different foods impact insulin levels in your blood (insulin is a natural hormone that regulates the level of sugar in your blood).

    A rise of insulin in your blood starts a bunch of processes on your body to start storing energy in your blood to store at fat.

    Foods that do this include white carbohydrates (e.g. stuff with wheat).

    My advice to you would be this:

    Diet
    1. Try lowering the amount of foods you eat with wheat (e.g. bread, cakes, cookies & pasta).

    2. Stop drinking soda, and fruit juices all together (including diet soda - the artificial sweeteners have no calories - but can still trigger an insulin response to start fat to be stored)

    3. Drink more water (aim for 2L a day) fat is removed from your body by being broken down into smaller chemicals and passed through your urine - you loose a lot of water when you loose weight and your body will slow fat conversion down if you're dehydrated - so drink lots - every time you pee you're loosing fat!

    4. Take a probiotic - I was in the US last month and was amazed at how cheap probiotics are there. I went into a Wallgreens and got about a months supply of probiotics for about $7. These help you digest and get good nutrients from foods.

    5. Eat protein first thing in the morning when you wake up.
    Maybe try eating a couple of eggs each morning for breakfast. Personally I make a shake with frozen blueberries, yogurt, and 30gm of protein powder (I don't really like eggs) - but I'm not sure how expensive this is in the US.

    Exercise

    * Don't stress about not going to the gym and not knowing if you're exercising all the right muscle groups. At the moment you're focusing on loosing fat - this can be done more by diet, the gym is better for gaining muscle. Instead, start small and every day aim for more.

    e.g. if today you walk for 10 mins, tomorrow aim for 15 mins, the next 20 mins, the next day add in 5 press ups to the walk. Just try new things and aim to increase each day.

    * If you can find a friend to exercise with that's a great way to keep each other in check.

    Try this out for a week, I'm sure you will get some good results. In the long term also remember that weight loss is a tricky measure of success because at some point your body will start building muscle as well as loosing fat, so the scales might not show any progress, but your body will be getting a lot stronger!