Starting over and it kinda really sucks... but is desperately what I need to do for sure..

  • Cypherz22

    Posts: 18

    Dec 19, 2009 5:16 PM GMT
    Ok so...

    I'm 29, 5'7, 276 (yeah I know)

    I recently had carpal release surgery on both hands, so I am trying to find something that I can do a lot of.. hahaha.

    Because of my weight should I be doing loads of cardio to begin with, right now, for about 1-2 months, I really can't do a whole lot of anything else (ie weights or machines) because my palms are super sore when I apply pressure, and the doc says that is common.

    The problem I have is cardio only burns calories while you are actually doing the exercise right? At least that is something I heard a long time ago.

    I went to the gym on Thursday for the first time in honestly I don't know how long... at least a year. It felt so good, I did 35 min on the elliptical and 30 min of medium paced walking on treadmill then went back to elliptical for a quick 5 min finish hehe. It really felt fantastic and after I type this up I will be headed to the gym icon_smile.gif

    Hope it becomes an addiction again... Thanks for any responses!!!
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    Dec 19, 2009 7:32 PM GMT
    actually, some sorts of interval training, such as tabata, is meant to burn fat for several hours after. However, it´s not for beginners! One thing you can sort out RIGHT NOW is diet. Sadly (or wonderfully depending on your perspective) diet is even more important than exercise for your body composition.

    icon_eek.gif
  • DrobUA

    Posts: 1331

    Dec 19, 2009 9:20 PM GMT
    Yea I'm with lostboy, I'd say diet is prob 75% of it. The easiest way to cut calories is in what you drink. Soda and juices are loaded with sugar and empty calories and because it doesn't fill you up you don't realize the amount of calories you are taking in. Make sure you are drinking ONLY water and lots of it.
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    Dec 19, 2009 9:26 PM GMT
    DrobUA saidYea I'm with lostboy, I'd say diet is prob 75% of it. The easiest way to cut calories is in what you drink. Soda and juices are loaded with sugar and empty calories and because it doesn't fill you up you don't realize the amount of calories you are taking in. Make sure you are drinking ONLY water and lots of it.


    Along with this and what Lostboy said, you won't realize just how many calories Drob's talking about unless you track your food. I was shocked to see how many calories were in things that I eat and tracking my diet has made all the difference in the world. I suggest using FitDay to track your calories as its database is huge and you can track both activities and calories there; they've also got lots of neat tracking tools on that site that can really help you figure out what's going on with your fitness and provide lots of data (good for people like myself who are nerdily excited by data).
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    Dec 20, 2009 12:40 AM GMT
    My observation is that the folks on the cardio machines don't ever lose weight and they are in their 3x more often than me.
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    Dec 20, 2009 3:27 AM GMT
    Diet is pretty important. Eat less calories than you burn.

    A guy I knew lost a LOT of weight, simply by changing his diet and going for walks around the park everyday. Just eat clean/healthy, and get some form of daily exercise.
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    Dec 20, 2009 3:34 AM GMT
    Count your calories, and their content. You can download the USDA's SR21 food database or use our diet tracker on metroplexfitness.net (one of our properties).

    Start out by walking. Your own body weight is a huge load on your systems for now.

    You didn't get in your position in one day, and you won't get out of it in one day.

    You'll need to learn patience, discipline, attention to detail, and persistence.
  • Neon_Dreams

    Posts: 352

    Dec 20, 2009 3:35 AM GMT
    Alpha13 saidMy observation is that the folks on the cardio machines don't ever lose weight and they are in their 3x more often than me.


    Not True! In my personal experience, I have lost about 45lbs since my heaviest weight of 180 (years ago, no muscles, high bodyfat %). And, after years of running and eating right, I weigh about 135. I'm pretty trim and I am working on my muscle mass now.

    The bottom line is: cardio, strength-training, and diet are all important.

    Work on that diet while working on the treadmill. That's my advice,


    Joe
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    Dec 20, 2009 9:18 AM GMT
    cardio will make you smaller. But smart lifting will cut fat while building muscle, which is what most of us want.

    Try counting grams of fat, carbs and protein too: it´s pretty scary and you suddenly realise that what you thought was a healthy food is NOT something you can eat unlimited amounts of.
  • Cypherz22

    Posts: 18

    Dec 20, 2009 4:50 PM GMT
    Chewey_Delt said

    Along with this and what Lostboy said, you won't realize just how many calories Drob's talking about unless you track your food. I was shocked to see how many calories were in things that I eat and tracking my diet has made all the difference in the world. I suggest using FitDay to track your calories as its database is huge and you can track both activities and calories there; they've also got lots of neat tracking tools on that site that can really help you figure out what's going on with your fitness and provide lots of data (good for people like myself who are nerdily excited by data).


    Thanks, I do drink almost exclusively water so I have no problems there, I do realize most of my issues are with usless intake of food, I try and eat healthy, just doesn't always happen. I have always heard to keep a food journal, just never followed that advice, but I believe in order to get where I want to go I'm going to have to... Thank you.

    Also, thanks for those who replied... I posted in another spot and no one has yet. Hehe.
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    Dec 20, 2009 5:00 PM GMT

    Don't EVER call yourself nasty. You've got some weight to lose.....yeah. But I don't care if I looked like that obese bat creature on Blade 1: the one they roasted with those infra red flashlights....I still wouldn't call myself nasty. I'd call myself a sexy, obese, bat, beast. Don't call yourself bad names cause if you do, you'll still be those names when the weight comes off. You'll never stop being nasty if you truly believe you are. Start positive thinking about yourself, your life, and your future. A healthy mind and self image goes hand in hand with successful weight loss, really any success at all.
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    Dec 20, 2009 5:10 PM GMT
    I lost more wight just walking 5 or more miles a day in my neighborhood. But diet is also very important. Cut the calories.
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    Dec 20, 2009 5:14 PM GMT
    Dont worry, you will lose weight if you put your mind on losing weight.
  • Cypherz22

    Posts: 18

    Dec 20, 2009 5:18 PM GMT
    GuiltyGear said
    Don't EVER call yourself nasty. You've got some weight to lose.....yeah. But I don't care if I looked like that obese bat creature on Blade 1: the one they roasted with those infra red flashlights....I still wouldn't call myself nasty. I'd call myself a sexy, obese, bat, beast. Don't call yourself bad names cause if you do, you'll still be those names when the weight comes off. You'll never stop being nasty if you truly believe you are. Start positive thinking about yourself, your life, and your future. A healthy mind and self image goes hand in hand with successful weight loss, really any success at all.


    Thanks, I needed this, I have had body issues for a long time, but since I gained 80 lbs within the last 3 years, it's been worse... Ha. But Thank you for the encouragement words because I definitely can use them.
  • CuriousJockAZ

    Posts: 19138

    Dec 20, 2009 5:21 PM GMT
    I'm with Chucky on the "walking" advice. Get outside and walk. If there are hills in your area, work up to walking up hills. Also, if you have a bike, biking is excellent exercise, especially if you can do some hills. That all said, all the exercise in the world will not help you achieve your goal if you don't have your diet in check. Small portions is key, and of the right foods. You know when you're putting the wrong thing in your body. Also, set a realistic goal for yourself...Say this time next year...to have lost the weight. If you have a realistic goal, and make baby steps towards that goal every week, you will slowly lose the weight the right way and a year will have gone by and your goal will be reached.

    Good luck!!!
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    Dec 20, 2009 5:25 PM GMT
    There's been a lot of good advice here. It's usually the little things that make a difference over the long haul, as it's been those little things that have gotten you to where you are now.

    I 2nd, 3rd or 4th the call to do a food journal. Being mindful of what you're eating makes a difference. Just knowing that you have to account for what you're about to put in your mouth makes you think twice about doing it. It's easy to get off of it, but you have to keep acknowledging that you slip up, and then get back on the program.

    I lost a lot of weight with a program on here, and have recently gained a little back as I was hospitalized earlier this Fall and haven't been able to exercise like I was, and I've slacked on the food journaling. I know what to do, and it's just a matter of believing that I'm worth it. You can get some good support here (and some snide comments occasionally too, so just let them roll off your back) so utilize all the resources you can.

    I found it was the diet, cardio & weight training trio that really made it all happen for me, but do what you can with your limitations. You'll get there.

  • Celticmusl

    Posts: 4330

    Dec 20, 2009 5:33 PM GMT
    I think getting into the habit of going to the gym, joining in on group fitness classes, getting in the habit of cardio, and a bit of freeweights the first year will get your pretty far towards your fitness goals. Make a commitment to yourself you will go to the gym 4 to 7 days a week, depending on your life schedule. That should take care of your concern for the most part. Once you have established visiting the gym as habit and you become a regular, you will start seeing how others train, maybe meet a few that have lost a lot of weight, talk to some personal trainers that have noticed your improvement, etc.

    In terms of diet, you might want to consider Weight Watchers, they really do have a great track record for helping people lose weight with their diets. I have worked at a gym for 3 or 4 years and have seen a number of people lose a great amount of weight while showing up at the gym. Many have lost weight with the help of Weight Watchers.
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    Dec 20, 2009 6:05 PM GMT
    Cypherz22 said
    GuiltyGear said
    Don't EVER call yourself nasty. You've got some weight to lose.....yeah. But I don't care if I looked like that obese bat creature on Blade 1: the one they roasted with those infra red flashlights....I still wouldn't call myself nasty. I'd call myself a sexy, obese, bat, beast. Don't call yourself bad names cause if you do, you'll still be those names when the weight comes off. You'll never stop being nasty if you truly believe you are. Start positive thinking about yourself, your life, and your future. A healthy mind and self image goes hand in hand with successful weight loss, really any success at all.


    Thanks, I needed this, I have had body issues for a long time, but since I gained 80 lbs within the last 3 years, it's been worse... Ha. But Thank you for the encouragement words because I definitely can use them.


    Well, it's important to remember that you did it to yourself, accept that responsibility, and now important to remember that you can undo it by being responsible, disciplined, patient, having attention to detail, and being persistent. You did it; now you have to undo it. No magic cures.

    Learning those aforementioned attributes will also serve you well in other parts of your life and enhance your character. It's a no-lose situation if you decide to do what you should.

    Good behavior has its rewards. If you're patient, you will learn that, and, be the better for it, across the board.
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    Dec 20, 2009 11:16 PM GMT
    and diet means eating right , not necessarily less.
    especially if you're going to train hard as well.

    "patience et longueur de temps font plus que force ni que rage....... "
    La Fontaine

    (Patience and length of time
    do more than strength or anger. )
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    Dec 22, 2009 5:03 AM GMT
    Weigh yourself everyday. Why?

    1. Your weight will vary day to day without changes in body composition. If you weigh yourself every week you don't see the fluctuations for what they are. They just seem like weeks where you did really well and other where you went backward.

    2. Weighing yourself every day drives home the notion that you want to be diligent every day.

    3. You also want to remove the fear of checking your weight. You weight what you weight. By accepting that reality you can move on to using diet and exercise to improve your health and wellbeing. At that point weight loss is just a natural side affect.

    Also, you must consume fewer calories, expend more calories, or both. At 275 lbs you will burn ~400 cal by walking at a moderate (3 MPH) pace for 60 min. So after 9 days you will have burned one pound of fat! Not a bad weight loss pace but think of how easy it is to consume an extra 400 calories over 9 days. And can you really exercise every day for 60 min? My point is, it is not easy to loose weight so use everything at your disposal - diet and exercise.

    The good news is that you will probably find a decreased desire for unhealthy foods as you increase your health. And as many here on RJ will tell you, exercise is addictive.

    I'd say best of luck but luck has nothing to do with it. Just keep up the hard work.
  • JohnG16775

    Posts: 235

    Dec 22, 2009 9:39 PM GMT
    Work it Baby, I am doing it with you. Its a fight but after 2 years I am down 50 lbs and lifting quite a bit more after a slow start. I am actually very proud of my slowly growing arms, the blood vessels now actually pop out and it looks cool. Now I have to decide which tatooe (hehe).

    Keep going Man, I am pulling for you.


    Bart, slowly becomming a gym rat in Houston, and actually starting to love it.
  • gwuinsf

    Posts: 525

    Dec 23, 2009 12:30 AM GMT
    I say congratulations on just getting out and doing something.

    I think there's a lot of great advice here, but my advice is simpler. Don't stress about if you're doing the right thing or the wrong thing in the gym at the very start. The fact that you're doing something is a great start. I know it's intimidating at first, but just the fact that you're getting out and moving is a great beginning.
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    Dec 27, 2009 4:55 AM GMT
    One of my best friend was way overweight last year.
    She's about 5'6" and was up to 230 pounds, so similar to you.

    She took a personal trainer , or i should call him a personal dictator.
    He works out everything for her for every single day and sets her targets to reach within a month or so.: workouts, diet, sleep even.
    There's a mixture of cardio ( spinning, some treadmill ) and various workout group sessions and private sessions with weights .
    She lost about 70 pounds in 9 months and she's eating all the time.
    The whole process is a lot of fun for her because there's plenty of motivation, results and she's not left all alone trying to figure out stuff.

    Of course it's not cheap, but if i were in a similar situation as you find yourself in , getting fit, healthy would become a priority . People go out and spend thousands on a home cinema , and then you tell them to get a personal trainer and they squeak at the costs.
    ( i'm not even suggesting it 's your case by the way ).

    All the best icon_smile.gif
  • Posted by a hidden member.
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    Jan 08, 2010 8:42 PM GMT
    You seem to need motivation
    This is good article im posting below. I read it few days ago and it feels like it really help my motivation.
    http://aerocardio.com/mental-toughness-and-weight-loss
  • Posted by a hidden member.
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    Jan 08, 2010 9:04 PM GMT
    chuckystud saidCount your calories, and their content. You can download the USDA's SR21 food database or use our diet tracker on metroplexfitness.net (one of our properties).
    Start out by walking. Your own body weight is a huge load on your systems for now.
    You didn't get in your position in one day, and you won't get out of it in one day.
    You'll need to learn patience, discipline, attention to detail, and persistence.

    I frequently, begrudgingly agree with Chucky on matters like this.
    I would also find an easily accessible pool.
    With any increase in weight bearing activity your body (especially joints) are going to get sore. Swimming will allow you to have moderate resistance and give you measurable goals if you follow-through with learning different strokes. Swimming is just great all the way around.
    The important things are (like Chucky said) patience, discipline, attention to detail (which gets easier as you go) and persistence.
    You can get yourself out of the health pickle you're in. And if you need support, encouragement or advice stay with the forums, there are many, many wonderful guys on here that have a boat load of knowledge that we are all happy to share.
    We want you to succeed... and know you can.
    Be easy on you the world beats us up enough, we don't need to do it to ourselves.