My plan to lose weight and get fit!

  • bmack813

    Posts: 14

    Nov 23, 2011 6:25 PM GMT
    Hey guys. I am a new member here. I just wanted to keep a tab on progress on my excersice and diet plan i am going on to try and lose weight. I am 18 years old, I weight 250 lbs, I am 5 foot 9 inches, and I am starting a fitness plan of regular excersice and diet. This will be hard for me, seeing as I have been overweight for a good portion of my life, but my goal is to weight 190 lbs by the end of next year. Any great tips and tricks would help. Thanks a lot guys!
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    Nov 23, 2011 6:34 PM GMT
    bmack813 saidHey guys. I am a new member here. I just wanted to keep a tab on progress on my excersice and diet plan i am going on to try and lose weight. I am 18 years old, I weight 250 lbs, I am 5 foot 9 inches, and I am starting a fitness plan of regular excersice and diet. This will be hard for me, seeing as I have been overweight for a good portion of my life, but my goal is to weight 190 lbs by the end of next year. Any great tips and tricks would help. Thanks a lot guys!


    Have you consider following fit2fat2fit.com/? It has a blog on a personal trainer's journey from gaining enormous amount of weight and then to lose it again through diets and exercise. The blog has meal plans and exercise plans on a day-to-day basis so it may be really good for starters. The phase of losing weight just started on Nov 5, so it is not too late to start following now...

    Good luck with your journey.
  • bmack813

    Posts: 14

    Nov 23, 2011 6:39 PM GMT
    uberick said
    bmack813 saidHey guys. I am a new member here. I just wanted to keep a tab on progress on my excersice and diet plan i am going on to try and lose weight. I am 18 years old, I weight 250 lbs, I am 5 foot 9 inches, and I am starting a fitness plan of regular excersice and diet. This will be hard for me, seeing as I have been overweight for a good portion of my life, but my goal is to weight 190 lbs by the end of next year. Any great tips and tricks would help. Thanks a lot guys!


    Have you consider following fit2fat2fit.com/? It has a blog on a personal trainer's journey from gaining enormous amount of weight and then to lose it again through diets and exercise. The blog has meal plans and exercise plans on a day-to-day basis so it may be really good for starters. The phase of losing weight just started on Nov 5, so it is not too late to start following now...

    Good luck with your journey.


    Thanks. I will check it out.
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    Nov 23, 2011 11:00 PM GMT
    Good luck!

    I'm a lifelong athlete but after porking up following injuries on a couple of occasions, I've had to cut up to 35 pounds. A couple of things that have been helpful in those situations might work for you, too:
    - Keep a log of all the calories you consume and all the calories you burn. There are good free online tools for that at http://www.fitday.com and elsewhere.
    - Wear a pedometer at all times and commit yourself to walking a minimum of 10,000 steps a day. If you're living on a college campus or an urban area where you're prone to walk a lot, raise your goal by a couple thousand steps.
    - Brainwash yourself. What you're trying to do requires making a fundamental lifestyle change. And that in turn requires adopting a new mindset. Eating has to come to mean a deliberate habit of fueling your body. And exercising has to come to be the part of your personal hygeine, just as essential as brushing your teeth or wiping your ass. It's what you do to keep everything working. One of the keys to this is to deliberately forget about your target weight goal. Instead, take it minute-by-minute and day-by-day. Instead of thinking about the daunting number of pounds you aim to lose, let your only concern be with today's meals and workout. "Today I am going to make food choices consistent with my chosen lifestyle" is easier to achieve than "In 1 year I'm going to weigh a lot less." I'm sure that much wiser words have been written on this. If you look around online you'll probably find some good advice on the matter. Do check it out. It's very important to the process.
    - Create a support network (here and in the real world) by finding friends who will enourage you and call you on it when you slack off. Make yourself accountable by telling people you live and work with and all of your friends that you're commiting to live by new rules and that you want them to help you via loving enforcement. My preferred line is to tell people "I want to live up to my own arrogant and conceited image of myself. If you catch me not doing so, give me the kind of harsh shit that I give other people."

    Keep us posted, and best of luck!
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    Nov 24, 2011 1:19 AM GMT
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    Nov 24, 2011 1:23 AM GMT
    Oh yeah, and walking is the best exercise you can do right now. Let your body adjust to that before lifting weights.

    <-- ex-fatass...used to be ~230 lbs.
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    Nov 24, 2011 1:25 AM GMT
    OMG you poor thing the posts that await you.
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    Nov 24, 2011 1:26 AM GMT
    Best of luck!

    Do you have a specific diet and exercise plan?
  • bmack813

    Posts: 14

    Nov 24, 2011 1:31 AM GMT
    DudeInNOVA saidBest of luck!

    Do you have a specific diet and exercise plan?


    First I wanna start off slow, Like a warm up, Then have it increase in intensity as I go on. First start trying to count up my calories, cutting out fried foods and bad fat where I can. I am still trying to develop a plan. I'm looking for an exercise partner here at my college. Then go on from that.
  • bmack813

    Posts: 14

    Nov 24, 2011 1:33 AM GMT
    And don't think I am just a "Fat Ass" That sits around and does nothing all day. I already work out a little, but i want to start dieting and start increasing my work out intensity
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    Nov 24, 2011 1:49 AM GMT
    But for a real response let me tell you what I did. Of course we are very different so maybe it might not work for you or it might work wonders. Hopefully it helps.

    Yeah first things first. You have to let your body adjust as PaulFlexes said. Don't start off too hard. But um for me it was all in my diet and in my lack of exercise.

    Try to limit your food intake and especially things that are high in sodium, carbs, trans-fats, sugars, and all that. Get 100% whole wheat bread. My friend suggested Nature’s Own to me. Yes it tastes like cardboard but it is soo much more healthier. Also toast it whenever you can. Try to eat fruits and all that healthy stuff like vegetables and non-processed things. As for meats, this was always tricky to me. But I only ate ham and turkey. Chicken and fish were always grilled. Add pepper and lemon at your liking.

    LAY OFF THE JUNK FOOD!!!! Which I’m sure you are already doing. But yeah no more sodas, Mc’Ds, chips, candy, NOTHING LIKE THAT.

    As for exercises: CARDIO CARDIO CARDIO CARDIO!!!!!!!! The more cardio you do the more fat you’ll burn. I have been told running and crunches burn the most fat. A sport that burns a lot of fat is swimming. So if you have access to a pool swim as much as you can. Because not only does it burn fat but it also works out practically almost every muscle in your body and it’s fun. icon_biggrin.gif

    When I first started this is what my workout schedule looked like:

    Monday-Wednesday-Friday-Sunday:
    Morning: jog/ran for 5 miles. If you get tired then walk until you have enough energy to go again. But try and do as many as you can. The more miles or the more you run the more fat you burn.

    Evening: Walk for 30 mins to an hour. If you can more.

    Night: Run another 5 miles. And like I said above try and do more as it helps more.

    Tuesdays-Thursdays-Saturdays:
    Morning: Crunches, as many as you can. When I first started I was well over 200lbs so I know these are hard to do at first but try. Even if you are able to do half of one, that is good enough. What matters is your body is starting to adjust and thus expect these.

    Evening: Strength training. Do bench-presses, dumbbells, pushups, curls. Do as many as you can. Multiple reps. Something I was unaware when I first started was that not only do you have to do a lot of cardio to burn fat, but also to prevent your body from burning away muscle you have to do strength training. Cardio and strength training go hand in hand.

    Night: I usually didn’t do anything at night in these days because I was letting my body recover and regenerate. But if you are super ambitious I say do easy exercises like jumping jacks and more pushups. Pushups are a bitch when you first start, but now I like doing them. Still can’t do as many, but I’m working on that. icon_smile.gif

    I really hope this helps. If you have any questions you can message me. But there are guys on here with fucking spectacular bodies. I’m sure they are wayyy more knowledgeable about these things than I am.

    I wish you the best. icon_smile.gif

    P.S.
    And DON’T GIVE UP! icon_smile.gif
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    Nov 24, 2011 1:55 AM GMT
    Sorry for the super long post. lol

    And if you care to know in a span of 7-8 months I lost 18 lbs. And after a year am at 185. Granted I amped up my workouts when I was able and mentally ready to do so. icon_smile.gif
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    Nov 24, 2011 1:57 AM GMT
    bmack813 said
    DudeInNOVA saidBest of luck!

    Do you have a specific diet and exercise plan?


    First I wanna start off slow, Like a warm up, Then have it increase in intensity as I go on. First start trying to count up my calories, cutting out fried foods and bad fat where I can. I am still trying to develop a plan. I'm looking for an exercise partner here at my college. Then go on from that.


    Cool. If you can, consult a trainer and/or dietician. You can also do a lot of research on the Internet, but the information can be confusing and contradictory.

    The main reason I asked is that it can be very discouraging if you don't see the progress you want. I tried losing weight for many years and failed. In some cases, I was actually over-exercising. I didn't know what I was doing. Getting professional advice can help you avoid mistakes like the ones I made.

    Hang in there. You can do it. Track your progress, and if it doesn't seem like you are meeting your goals, reassess what you are doing. You may need to reevaluate your plan multiple times. Don't be shy about asking for advice.