I need to lose weigh. Help me out.

  • Posted by a hidden member.
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    Jul 25, 2007 7:18 PM GMT
    Hey I currently weigh 225 pounds and my objective is to get to a good 200 pounds.You guys seem to know how to keep fit, so i was wondering if theres any exercises I can do at home to take it off?

    I'd really appreciate the help! Thanks
  • Posted by a hidden member.
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    Jul 25, 2007 8:13 PM GMT
    The lean and strong workout plan on here is great! Its intended to slim down rather than build large amounts of muscle (although it will add muscle mass, just not body-builder mass). This workout plan relies mostly on free weights... so if you have dumbbells at home, you can do most of the exercises on there, or at least a variation of...

    Lots of cardio is the key... Try running every morning before work/school/whatever. Pumps you up for the rest of the day, revs up your metabolism, and after a week or so - it becomes routine and you can't live without it.

    small multiple meals throughout the day. The key is to burn more calories than you take in. Some "food tips". Trash all the junk food you have at home. Keep healthy snacks in the house. Fruit, some cereals, beef jerky, peanut butter, veggies, etc...

    When you have the NEED for something sweet - try a tablespoon of peanut butter... it works!! haha Also -- freeze a banana and toss it in a blender with a cup of fat-free/low-fat chocolate milk, maybe a few ice cubes... gooooood.
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    Jul 25, 2007 8:32 PM GMT
    FSU's got some great advice.

    I'm going to diverge slightly from one aspect of what he said, though. I know what it's like to be your weight, and how hard it is to get up in the morning and run or add that cardio as a complete offshoot to your daily routine. If you don't have a habit of lifelong fitness, you're probably not going to get into a routine within a week. It will take much longer.

    He is right, however, to stress the importance of cardio. I think (and this is completely based on assumptions because as of right now you don't have a lot of information out there) that the better course of action for you is going to be to supplement parts of your daily routine with cardio. If you're in college and you drive to your classes, start leaving a little earlier and walk or bike to classes (biking preferred, since you'll probably still want to get places in a reasonable amount of time). If you have a regular job, then try biking or jogging to work instead of driving. If it's a long way to work, consider driving part of the way to work and then biking or walking/jogging the rest of the way. Again, you'll need to ensure you're giving yourself more time to get to work.

    By doing these things you don't have to start off by completely rescheduling your life. You don't have to create an entirely new routine, because you're simply working exercise into your normal routine. Once you get that down, then you can start doing cardio as an additional part of your life, separate from your daily routine.

    This is all supposition, but you might find it helpful. Follow FSU's great nutrition and fitness tips as well (he's right, the Lean and Strong program is really incredible), and you'll be on the road to losing weight.
  • Posted by a hidden member.
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    Jul 25, 2007 8:36 PM GMT
    LOTS OF CARDIO AND WHEY PROTEIN SHAKES.
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    Jul 26, 2007 4:34 AM GMT
    As an actor I'm constantly having to gain and lose weight. Obviously, the gaining part is easy, losing it can be the hard part.

    Eating:
    First thing, if you drink soft drinks, then STOP! You can really lose about 5 to 10 pounds doing this alone. Plus, when you replace them with milk, or juice, your body gets so much more out of it...Many people will also tell you to cut out fast food. This is bs, you don't have to do that. If you are a student and also working, or possibly working two jobs, you're often only left with the option of picking up food quickly. Salads are an obvious choice, but if you aren't feeling a salad, get a grilled chicken sandwich without fries. This will do two things, it will keep the fried crap away from you and it will help allow portion control.
    Portion control is the next thing. Way too many people eat way to much at one time. If you find yourself feeling full and sluggish after eating, then you're eating too much. Eat about 3/4 of the amount that you would normally eat, and see how that works in still giving you energy without bogging you down. And if you are able to have 6 small meals rather than three large meals, I advise trying that.
    Sugar is also a big issue. Check and see how much sugar is in whatever you get. You don't want to completely cut out sugar, but you also don't want to get a can of beans that has 8 or 9 grams of sugar when you could get a can that has 2 or 3 grams. Its not a huge amount, but it pays off in the long run. Also, use Splenda rather than sugar when making sweet tea or any other kind of sweet.

    Working Out:
    They are right when they tell you to do cardio - it's the most important; however, what if you're like I am and have suffered an injury (such as a ripped tendon in your knee) and running is impossible to do without a lot of pain? Find a local pool and use it to your advantage. Bike riding and even roller blading are good as well. This will keep the pressure points from being disturbed so much. If you happen to be someone who's into the club scene, use the dancing to your advantage...just try to stay away from too much alcohol.
    And as retarded as it may sound, find small habits to do while at work or wherever. If you have an elevator or escalator, take the stairs. If you're at a computer desk for 8 hours, march in place while sitting down or do stomach contractions while you're typing reports. Its a bunch of small stuff, but it all adds up over time.
  • Posted by a hidden member.
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    Aug 18, 2007 7:09 AM GMT
    Ei whatsgoinon, Fret not. I used to be heavier than you. I even reached 230 lbs. I now weigh 180lbs (still considered as overweight according to my BMI, though I already look average built).

    But as the guys here suggested, diet and "consistent" workout will really help you achieve your goal.

    Depending on your daily activities, replace your not-so-good carbs with complex and fibrous ones (whole grains, wheat bread, corn, potato, etc).
  • Posted by a hidden member.
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    Aug 18, 2007 10:09 AM GMT
    Eat a healty diet, lots of cardio, and if you can swim. totally an ass kicker but well worth it. Im in the same boat but we can do it. Best of luck.
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    Aug 18, 2007 12:59 PM GMT
    Avoid alcohol. COMPLETELY. Along with FSUTEP152 and others' suggestions.
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    Sep 24, 2007 6:38 AM GMT
    I couldnt agree more. I stopped drinking and lost alot of weight. Now when I go out I have maybe one or two at most and its only maybe once a month. Seeing a mixed drink to me now is like feeling how shitty I'll feel after about 4 hours of cardio just trying to burn off one drink. Screw that!
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    Sep 24, 2007 6:41 AM GMT
    Hemps.......look it up.....best thing since sliced bread
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    Sep 24, 2007 10:47 AM GMT
    I lost 18 pounds this year. This is how did it. I woke up early every morning and after a light breakfast worked out for about 50 minutes. Usually started off with 30 minutes of cardio on the bike or treadmill, then followed by crunches, and wrapped it up with bench pressing. I also was more careful of what I ate. The pounds came off pretty quickly and are still off. I continue to work out every day (mornings on workdays, anytime on the weekends).

    I hate to state the obvious but as a dietician told me once there is no big secret to weight loss, burn more calories then you consume and you will lose!
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    Sep 24, 2007 11:16 AM GMT
    PSJOey hit a REALLY important one....alcohol is a key...esp. beer...Maltodetrin is the worst kind of sugar. Watch the fruit juices out there...most are full of sugar...get used to reading labels in the grocery store...avoid excessive sugars. If you cut out hidden sugars....drink TONS of water (avoid the soft drinks as already mentioned...even the diet ones)...eat lots of protein and start a cardio and simple weight training regimen, youll do fine. Getting the diet right is the hardest part.
  • zakariahzol

    Posts: 2241

    Sep 24, 2007 11:41 AM GMT
    Mascojock,

    May I know why a 1 calories diet pop, is not recommended when we what to lose weight. I know it not good for us because of the caffeine and high sodium. Probably that why my weight kinda remain the same, because I drink diet pepsi to much. Information appreciated.
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    Sep 24, 2007 12:13 PM GMT
    yes its the sodium...which is at very high levels and its the caffeine and there is NO nutritional value in soft drinks...muscle cells need water which diet soft drinks are a poor source of...stay away from them....get used to drinking water...and I would avoid tap water...find a good bottled Spring water at your local grocery store!!
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    Sep 25, 2007 8:28 PM GMT
    again exercise for weightlooss is not the key

    When you are over 200lbs you really dont want to be piling all that pressure on the joints by running it wont help you out long term.

    You need a strategy that will first off take you off the coronary at risk list, running when overweight will just increase that risk for a start.

    Diet is your key and weightloss comes from diet not cardio. yes its important to work the heart and the lungs but running, swimming, cycling is not the only way to go about this.

    Diet is the most efficient way to lose weight and alot more sustainable than having to pound the streets for hours especially when motivation lags.

  • Salubrious

    Posts: 420

    Sep 26, 2007 8:11 AM GMT
    bfg1When you are over 200lbs you really dont want to be piling all that pressure on the joints by running it wont help you out long term.


    Well, I wouldn't be quite that sure of it. I'm about 215 right now, and my goal is about 200. I have a similar goal as whatsgoinon, though a few less pounds. Thing is, I'm 6'3. Running at my weight isn't a risk to my heart. It's really hard to figure it out if we don't have his height and body type. That being said, the bigger you are, the more pressure gets put on your joints. For my cardio, I'll either swim, bike or use an elliptical. And if I do run, it's not on concrete. It's just easier on my knees.
  • Posted by a hidden member.
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    Sep 26, 2007 8:41 AM GMT
    1. You need to quit being a pussy and come to like yourself however you are. First order of business, stop being a pictureless. No person can give you qualified advice as a pictureless.

    2. Take control of those pudgey little fingies. Not your next door neighbor, your therapist or even me, can do that. YOU HAVE to take control and decide enough is enough.

    3. You need to walk.

    4. You need to make sure you eat at least 5 goods meals a day, every day, week after week.

    5. You need to not medicate with food.

    6. If you smoke / use tobacco, you need to stop. TODAY. It will kill you, AND, it makes you smell bad.

    Get a picture up, so we know what we're working with and quit being such a pussy and take control of your life.
  • MikePhilPerez

    Posts: 4357

    Sep 26, 2007 8:58 AM GMT
    Well there you go. You need to have a picture up to lose weight. Now I have heard it all. LOL

    Mike
  • Posted by a hidden member.
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    Sep 26, 2007 12:17 PM GMT
    "Well there you go. You need to have a picture up to lose weight. Now I have heard it all. LOL"

    Well, a lot of the overweight people on this site have no pictures, and a lot of the people who have lost weight do have pictures. Obviously, having a user pic makes those unwanted pounds vanish!
  • Posted by a hidden member.
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    Sep 26, 2007 2:56 PM GMT
    no but fro my experience those that put a picture up at the start tend to stick to it as they genuinuely want to a) prove they can do it and b) dont want to let themselves down as they know others are watching.

    it breaks down the anonymity of it
  • Posted by a hidden member.
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    Sep 26, 2007 3:00 PM GMT
    Is it just a bit odd that anyone even needs to ask anymore how to lose weight? Do people come looking for an incantation or something?
  • iHavok

    Posts: 1477

    Sep 26, 2007 3:07 PM GMT
    When I was up at 200+lbs I began by getting up early, lifting at the gym, doing a little cardio (20mins or so) then after work putting on an audio book and walking. I'd walk an hour or two each nite, depending on how good the weather was and the book. I tried running but it made my back and my knees hurt bad. Each day I'd make sure to push myself while walking, raise my heart rate. If I wasn't sweating and out of breath, then it was a waste of my time and effort.
    About a month ago, maybe a month and a half I found I could not walk fast enough to give me that feeling of exertion. I had to begin running. Luckily, this was about 3 months into my efforts to get into shape, so I dropped 25lbs, and it was surprisingly easy.

    So just dont lose hope and do what you can each day.
  • MikePhilPerez

    Posts: 4357

    Sep 26, 2007 8:25 PM GMT
    paradox and bfg1,

    I agree with you, but chucky is always having a dig at guys with no pics and calling them pussy. For a gay guy he uses the word pussy a lot icon_smile.gif

    I believe (and correct me if I am wrong) he said on another thread that over weight guys should not be on this site, or words to that effect.

    As I have said many times on this site, guys have lots of reasons for not having a pic and those kinds of digs are not helpful to anyone.

    You two guys are more of an inspiration to me than chucky, because you give advice and not digs and insults.

    Mike
  • iHavok

    Posts: 1477

    Sep 26, 2007 8:42 PM GMT
    Personally I love using the word pussy.

    It's an apt description more often than not.

    I'll agree that I didn't understand his initial request for a picture, however Paradox makes some good points.
  • MikePhilPerez

    Posts: 4357

    Sep 26, 2007 8:49 PM GMT
    I think it is a US thing icon_smile.gif