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Old 08-05-2008, 02:19 AM   #1 (permalink)
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Red face How can I get into shape

Hey fellas I am 5'9" and weigh around 245 lbs. I would like to get down to 205 but I need some tips on weights diets and well everything. If it helps I was a high yellow in tae-kwon-doe and know some kickboxing and wrestling. any help will be greatly appreciated thanks fellas.
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Old 08-05-2008, 11:36 AM   #2 (permalink)
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That's a hell lot of baggage, haha. Anyways, limit your fat & carb intake. As long as you burn off more calories than you consume you'll lose weight. Really that simple.
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Old 08-05-2008, 06:42 PM   #3 (permalink)
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Please consult your physician before beginning any...

Eh. Whatever.

My first recommendation seems like a no-brainer... but one big guys like you and me can forget about: Don't do anything stupid. Lowering your carb and calorie intake whilst boosting your cardio is a pretty good start in general... but don't outrightly kill either.

Any chance you have to train or work out? Take it. Any time you can pass up that tasty slop for a salad and lean meat? Take it.

Altering diet (in addition to increasing exercise) is the way to lose weight, but (as I'm sure you know) the body really does need a good variety of foodstuffs to work properly. Play it smart when choosing your foods.

Also... drink a ton of water; it's good stuff.
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Old 08-05-2008, 07:00 PM   #4 (permalink)
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Diet-wise- If you can eat a big protein meal in the morning, then try and snack on low-fat healthy mini-meals every 2-3 hours, moderate lunch, and then try to another moderate meal for dinner. Basically you want to try and eat your meals like a pyramid- eat more earlier less late and especially try and avoid big fat-laden meals late at night. Alcohol can effect your weight loss as well, it's a huge amount of empty calories that make you gain more weight or prevent you from losing weight more quickly. You want to make your eating as efficient as possible- do not go too long in between meals/snacks. If you do this it can help increase your metabolism and help you lose more weight more efficiently.

If you can try and do your cardio in the morning- it helps jump start your metabolism and makes it more effective as well. If you can't it's not big of deal but get in when you can. If you have access to gym great if not start by walking/jogging on a trail/street/whatever, you can do abs at home as well as push-ups, dips off a chair, body squats and lunges among other things.

If you have access to a gym- talk to a personal trainer- normally gyms give one free orientation so it won't cost you anything.

I was a personal trainer for 5+ years so if you have any more questions or anything else I might be able to help you with just PM me and I'll be glad to help. Don't get discouraged if you don't have instant success, keeping plugging at it, anything is better than nothing so if time is short get something in. Good luck.
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Old 08-05-2008, 11:43 PM   #5 (permalink)
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Don't get discouraged if you don't have instant success, keeping plugging at it, anything is better than nothing so if time is short get something in. Good luck.
Good point. (Also, rep'd.) Like I said earlier, I'm a big guy, too... and, unfortunately, even though I've a bit of fat to lose... I also have a bit of muscle to gain. As such, I've been feeling better when changing diet and working out... and my strength and endurance is going up... but my weight hasn't been greatly affected yet.

All that to say, keep increase of muscle in mind when being active in exercise and diet change and it comes time to see what the scales have to say.
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Old 08-20-2008, 02:19 AM   #6 (permalink)
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gAll that to say, keep increase of muscle in mind when being active in exercise and diet change and it comes time to see what the scales have to say.
Rep'd. Excellent point, keep in mind that your body literally uses fat to build muscle and muscle is more dense than fat. So you can burn fat and not see a huge decrease in your body's overall mass.

Don't live your life or measure success by the scale. We've all got our own unique and dynamic state of healthiness.
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