Hate how I'm overweight and would like advise on how to keep healthy and tips/workout advice on how i could lose some weight

  • TDG55

    Posts: 1

    Jan 09, 2012 10:16 AM GMT
    When i was younger i was a really really thick ok really fat kid and starting high school i started noticing my weight so i started working out and eating healthy. I did that for a year and actually changed the way i looked. Then i stopped and got a little unhealthy so I'm starting to take it seriously now. I run at night around a mile and do pushups and situps as well. I'm hoping to get a gym membership soon but I need some advice and what i should start doing to help me lose weight and get healthy. I weight 215 lbs. and have a 36" waist if that helps
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    Jan 09, 2012 12:43 PM GMT
    Set realistic goals that are easy to track over a definite time frame. Like run 3.2 miles by the end of a month. Then the next month try to do it in a time of 30 minutes, etc. Keep a work out log where you record your data and occasionally go into excel and create a graph.

    Also cut out soda and other processed sugars. You will be amazed at just how much weight you lose by doing just that.

    Also be realistic (this is important, hence the repetition). Nothing good comes without great labor.
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    Jan 09, 2012 12:49 PM GMT
    When you get the gym membership - I think you should invest in a trainer that can help you set up the proper exercise program for you. Everyone is different and someone that is physically working with you and seeing what you can/can't do can have a better understanding of how to help you achieve your goals.

    As far as eating - no matter what type of diet you do, it all goes back to the simple fact that you have to take in fewer calories than you burn. You should eat protein at every meal and balance your carbs in strategically. There are lots of forums that discuss this that you can refer back to.

    Good luck to you.
  • HndsmKansan

    Posts: 16308

    Jan 09, 2012 12:53 PM GMT
    My suggestion is that you rework what you did before. Identify what you did, how you did it, etc. It DID work for you before, so I'd try to follow the same course, but also be very aware of what happened when you stopped.

    Don't stop! Make it a lifestyle change. You aren't that overweight.
  • jmanorlando

    Posts: 205

    Jan 09, 2012 3:18 PM GMT
    First, I recommend taking a before photo and the reason is it helps remind you why you are doing this and it is where you don't want to go again.

    Second - What you eat and how much you eat is 90% of the battle. So I recommend that you personally don't purchase soda, potato chips, and cookies to bring back to your house. Drink water, snack on vegtables, etc... you need to start making smart eating choices and also consume less. Try an app or online site like myfitnesspal to count calories. I wouldn't count calories forever but I would do it at least for a few months so you better understand the value of food to your body.

    Third - Glad to see you are running a mile and doing some exercises. I encourage you to start recording how long it takes you to run a mile and log it. Then continue to challenge yourself to improve on your time on the mile and also run a little more after each run. (or walk) You have to find the self motivation to want to improve this time and while your time may not drop every week, you will see a drop in time as your weight falls and you become healthier. And in afew weeks, you should be able hit two miles. Track and do the same thing with push-ups and other strength build exercises.

    Basically you have done this before and found success so you have the skills to get it done, take the best elements from that success and add new tools that will motivate you for success.

    Often a quick look at the guys on RJ is all I need to remind me to get to the gym. Good luck and keep at it. Success comes from staying with the program over the long haul.
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    Jan 09, 2012 6:59 PM GMT
    What all the others said above. You just have to make a firm decision in your head that you are going to get in shape, that you are going to get a great bod just like many of the guys you see on here or in magazines.. Remind yourself that you know they weren't born looking like that either and that if they can do it you can as well. It isn't rocket science, it's all in your head,,determination and stick-to-it-ivness.
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    Jan 09, 2012 7:11 PM GMT
    Dedicate yourself mentally and physically. Nothing happens over night, set realistic goals and on the days when u dont want to think about a wrkout... GO anyway!
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    Jan 09, 2012 7:33 PM GMT
    I was exactly where you are 18 months ago, so here's some advice from someone who's been there.

    We're often told that the way to lose weight is by exercising. It isn't true. Exercise has many excellent benefits, but weight loss isn't one of them. In fact, exercise can make weight loss harder because your body becomes desperate for energy and can make it very difficult for you to not overeat. Two or three hours of hard exercise is cancelled out, in weight loss terms, by a couple of slices of pizza. It's a whole lot easier to just not eat as much pizza.

    If your goal is to lose weight, then the answer is simple: consume fewer calories than your body burns. A healthy male burns around 2000 calories a day (depending on metabolism, genetics, etc.). There are about 3500 calories in a pound of body fat. If you reduce your calorie intake to about 1200 calories a day on average, you can expect to lose a couple of pounds a week like clockwork.

    This can be improved with moderate (not strenuous) exercise. I lost about 30 pounds in 3 months by eating less and simply walking for about an hour a day.

    Don't reduce your calorie intake to starvation levels, or your body's metabolism will shut down and you'll go through a lot of pain with very little to show for it. Also, avoid nutrition-free calories like junk food and soda. Whatever makes up your 1200 or so intake should be dense in nutrition. This is also called "eating healthy." It'll help you to control yourself if your body isn't craving vitamins. A standard multivitamin might also be a good idea.

    At some point, you'll get your weight down close to where you want it. That's when you can start workouts designed to increase muscle mass and muscle tone. Until then, keep in mind that very few people are able to lose weight and exercise vigorously at the same time.

    It took you years to build up your weight. Don't get discouraged that it takes a few months to lose it. There are no easy fixes in fitness, just consistency, patience, and discipline. The good news is that your body wants to be at a healthy weight; all it needs from you is to give it a chance to heal from years of overeating.

    Good luck on your goals!