Undertaking a weight lose plan!

[Roadface]

I'm tired of seeing no results from my typical visits to the gym. I'm 220 lb and 5'11''. Since I started going to the gym a year ago I've noticed muscle definition in my arms. That's it... That's all a year at that gym has given me. A lot of the problems arise from behavior change. My parents never cook and we always eat prepackaged meals. When I fix my self food I probably eat too much.

I want more for myself. I want to drop pounds. It's going to fucking suck but with my genetics the ONLY way I'm going to see results is if I begin a draconian diet and work out twice a day five days a week. I just got a protein supplement that I believe will help my muscles grow. And the 1110 daily calories should assist in burning the fat. I've already taken the first step. I went out and walked 4 miles around track and drank the protein shake. I'm going to walk some more at the mall later. My upper body is still a bit sore from my workout on saturday so I'm waiting till tomorrow to weight lift. But I imagine weight lifting in the morning coupled with cardio at the track. Then I'll spend my middle of the after noon walking all around the mall. I'm going to have to manage this 5 days a week.

Who believes in me?

 

[Shycte]

I believe in you. Everyone can lose weight. Remember that you do not need any of those disgusting fat-greesed bagels. Just basic + and - , more out then in.

 

[Mr. Spazza]

You need to do a lot of cardio, not walking like you said, jogging. Try to run 2 miles every day. Drink lots and lots of water too. Most of the time when you feel that 'hunger feeling' it's actually your body saying that it's thirsty.

DON'T EAT ANY SUGAR.

I don't know your diet but try not to drink any empty calories and sugar. A person's body cannot gauge how much nutrition and calories it is taking in when it's a liquid so, theoretically, you could drink an entire two-liter of pop and still have room in your stomach for more, even though you just downed an whole day's worth of calories and about 100g of sugar. Try to just drink water and milk.

Eat less, but don't starve yourself. The more and more you excersise, the more food your body will need to build and repair muscles.

Most of all it requires commitment, so don't cheat yourself. Sorry if this is a bit long.

Good luck, I believe in you.

 

[The Procrastinated End]

Just make sure you don't start cutting calories and all that crap because if you do you will fuck your metabolism and as soon as you start eating normally you will gain weight quickly.
I hope you succeed.

 

[101194]

I've never stuggled with weight problems all my life, but I can understand how It could be difficult. I still diet+Exercise even if I don't gain weight because I was so unhealthy for never having to worry about my weight as a kid. It lead to some serious Heart Conditions that fucked me over in the long run.

 

[Daveman]

Depends what your doing at the gym. If it's weights then OF COURSE YOU AREN'T LOSING WEIGHT. I do weights to GAIN weight.

You need to run and shit... that's about all the advice I have. Just get some really easy things into your daily routine like 50 press ups and 50 sit ups every day plus a 30 minute run.

Oh and forget the protein supplement, that'll just make you gain muscle (if you hit the gym loads) or fat, won't help you lose it at all.

 

[Woodsey]

You should be doing stuff like running and swimming to lose the fat before you start on building muscle. You'd be surprised at how ripped you are underneath the fat. Just cut down on the amount of food, drink more water, etc. (usual stuff) and do regular cardio.

And I'm not going to say I believe in you; this isn't some cringe-worthy group therapy session.

 

[Irridium]

Don't eat just one meal a day. That will actually make you fatter. Since you eat less your body will try to save all it can, compared to if you eat two or three times a day it'll expect the other meals and not save as much of them.

Hopefully that makes sense.

But good luck.

 

[Roadface]

Thanks for the replies. Just a few things I'd like to address. For today only I'm just going to start off slow and just walk. Even with stretching before hand, I always feel like shit after running.

To the person who stated I shouldn't take the protein supplement: why not? Is there NO middle ground? Can't I take that while exercising and dieting? I expect to lose weight just because of the simple more calories burned that taken.

I have absolutely no idea what to do diet wise. But I will re-frame from eating big portions. I will drink lots of water and nothing else. If I feel hungry I'll make something small like a simple sandwich and maybe crackers.

 

[Guffe]

You must eat home made food with some fat in it (not too much but no fat is not good either). The gym is specifically for muscle building, not for losing weight, if you want to lose weight go to the gym maybe 2 times a week and the rest you must move, go to dance classes (or zumba) and take walks/jogs, you can also ask at your gym for hints when it comes to loosing weight, they should know proper exercises, they have body combat there for example? that helps. And don't drink protein drinks for christ sake, Eat food with proteins and get some natural fat in there at the same time so that your body absorbs that to extra energy and muscle building. Avoid alcohol, sugar and hard fats if you really go to extremes, no sugar/lemonade/alcohol/saltypotatoechips or any of the sort. Of course you can spoil yourself a little ones or twice a week when watching a movie or something. Also you must rest, if you don't let your body rest enough you only damage it instead of helping it. If your muscles are sore, don't work out fully, go on a short walk or something, the worst thing for a worn out body is more training. Also try to find exercises you enjoy, try out new stuff. many in my small town recommend zumba, I've never tried it but many say it's fun and I've seen changes in people who do it. Make some of your friends join which make it even better and then you can help/aid each other in your quests!!
Ask for hints from relatives/family/friends/Gym personal or others that might KNOW WHAT THEY ARE TALKING ABOUT. You don't need to trust the stuff I've written here but I am pretty interested in this kind of stuff and I have worked out a lot and studied some of the human body and asked every biology teacher/doctor/gym leader for advice during the short period of 19 years that I've roamed the earth.
Good luck to you!!!

 

[LiberalSquirrel]

If you want to lose weight, I'd suggest talking to a doctor first. They can usually point you in the right direction, as for what/when to eat, how to work out, and suchlike. They went to school for that kind of stuff, after all, and they can make sure that you're doing everything right, and not making mistakes that could lead you to gaining weight back.

That being said: good luck!

 

[Girl With One Eye]

I believe in you! Increase fruit/veg and decrease fat/sugar , you've already taken the biggest leap with regular exericise, now its just about getting the diet right. You could do to a doctor for more advice if you need it. YOU CAN DO IT!

 

[Furious Styles]

Okay, if you were going to eat a pasta dinner, for example, only use 40g of pasta and bulk it up with vegetables. Don't avoid carbs altogether, just cut down on them and replace them with non starchy vegetables.

Also, snack when peckish. Starving will only make you eat more at dinner time.

Also exercise is key, increase it and it will work much better.

 

[barash]

This worked for me:

- drop sugar
- minimize carbs (as in less than 20 grams/24 hours)
- eat only when hungry, and eat until full
- drink water, and only water. no energy drinks
- meals roughly composed of 60% fat 40% protein (this does not mean that you don't eat veggies - the exact opposite in fact, just pick the ones with low-no carbs)
- multi-vitamin & mineral supplement if needed, depends on which veggies one goes for


Choosing this diet will require quite a bit of research into which foods to stay away from and maybe learning different ways to cook.

I started at 93kg and am currently 70.5kg (yup, checked just for this post ^_^) and have made no other changes in my life.

 

[Lazy Kitty]

Try more cardiotraining and less power training.

 

[Rayansaki]

To the person who stated I shouldn't take the protein supplement: why not? Is there NO middle ground? Can't I take that while exercising and dieting? I expect to lose weight just because of the simple more calories burned that taken.

You should exercise and diet but protein shakes won't help you much. You can get the protein and carbs you need from your earliest meals of the day instead of drinking them and then have a more strict diet during meals because of it.

 

[Queen Michael]

I believe you can do it. Getting slim is possible as long as you're determined and stay away from so-called "healthy food" that's clearly bad for you. Like those weight-loss granola bars they sell at grocery stores. Bridget Jones' rule #1: If it's chocolate-covered, it's not healthy.

 

[HSIAMetalKing]

The most important thing is to not take any advice from people on internet forums, because they can and will give you bad info. There are tried and true methods out there that can get you good results more rapidly than some douche online saying "yeah you should run more and eat less." Find a plan with good reviews that focuses on the things you want to see improve, then stick to that-- a structured workout regiment is the best way to ensure that you don't just give up because you don't know what you're doing at all.

 

[Danny Ocean]

Thanks for the replies. Just a few things I'd like to address. For today only I'm just going to start off slow and just walk. Even with stretching before hand, I always feel like shit after running.

To the person who stated I shouldn't take the protein supplement: why not? Is there NO middle ground? Can't I take that while exercising and dieting? I expect to lose weight just because of the simple more calories burned that taken.

I have absolutely no idea what to do diet wise. But I will re-frame from eating big portions. I will drink lots of water and nothing else. If I feel hungry I'll make something small like a simple sandwich and maybe crackers.

First off: Do you want to lose weight or build muscle? I'll assume the former.

Of course you do. It's all difficult at first.

Don't take protein supplements. They are designed to aid in building muscle. If you take them, you will build muscle, not lose fat. They don't really help with that, neither does any kind of weightlifting. However, some sit-ups or push-ups wouldn't go amiss, just make sure to do them properly. Look it up online. Try 10 of each to begin with and then when that's easy, add five more. Keep on going from there.

Don't snack between meals. Eat three good-sized, healthy meals a day, and you shouldn't be hungry except around meal times. When you do eat, eat slowly. Trust me, you'll eat less.

Also consult a doctor, and perhaps take up a cardio-heavy sport like kickboxing and stick to it. I find running and other activities specifically designed for exercise mind-crushing boring. Taking part in a sport like that will focus you on the technique or whatever and have the perk of making you fitter.

These are general guidelines that have worked for me. They may not work for you. Consult a doctor and maybe one of the gym staff and they might be able to give you advice more tailored to your specific physique.

 

[Kagim]

My advice is to drop the protein shake, get your protein from food. In most cases protein shakes don't do jack shit, and while likely cause you to put on weight. Unless you are doing intense weight training for 3-6 hours a day, its just going to tun into fat.

See, protein shakes do not equal muscle growth. If your output is not enough to justify the protein shake then the majority of it will turn directly into fat. Unless you are not eating a gram of protein anywhere else this will likely be the case.

What you want to focus on first is losing weight, not putting on muscle. Once you drop down to your target weight begin to work on muscle slowly. You will likely never need that protein shake unless of course you want to go hardcore muscle building.

You need to cut out all but naturally occurring sugars, in other words eat fruit and vegetables if you want some sugar. While cutting fat out of your diet is excessive cutting out EXTRA fat isn't. Always cut all extra fat off your meat for the day(remember, no bigger then a pack of cards a day) as the meat itself will give you enough fat.

Pasta and brown rice are awesome for carbs and nutrients and a great staple for your meals. Its a good idea to measure them out though to make sure you are not over eating as pasta in particular will put on weight quickly if you over eat it.

Don't touch fast food. Seriously. Stay the fuck away until you drop the weight. After you are a healthy weight don't be scared to go out once in awhile with your friends. Just stress discipline. The important part is you become healthy both physically and mentally. If you drop the weight only to obsess over every pound then your no happier and have fixed nothing.