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Old 06-20-2011, 10:01 PM   #1 (permalink)
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Burning fat, weight loss, help appreciated.

Hey there

This is my problem: I'm fat. Simple as that.
  • height 5 feet, 7 inches
  • weight 220-230 lbs
  • ideal weight about 170-180 lbs (in the army, about 10 years ago)

So I need to lose about 50 lbs. The exact amount of lbs is not really important, I just want to have a healthier body.

Normally I eat toasted white bread for breakfast, something small for lunch, normal food for dinner and lately I've began to eat shit (candy, crisps, etc.) before bedtime.

The obvious things are: better breakfast and lunch. No more candy, soda or crisps. As for dinner, I have a family and we have a limited amount of money to put on food, so I'm planning to eat whatever my family eats, for example beef with potatoes, fish with mashed potatoes, pasta salad, etc.

I figure I should start working out too, and this is where you guys come in.

I simply don't know where to begin.

We have a crosstrainer in our living room (which I've just started using), so my plan is to do a good 15 mins of crosstraining every day. But maybe I should do something else too? I've heard about this "insanity" (Shawn T) - is it good for me?

I guess I should say that my back is pretty messed up from working with sheet metal for years, so obviously I want to avoid hurting it - I mean, maybe I shouldn't do exercises that are intensive on my back? It's an injury on a couple of discs. I can live without main killers for it, but lifting too much weight can make it ache quite a bit. Again, this is from a work related injury and the doctors can't do anything but put me on pain killers, which I don't want to mess with.

Should I do crosstraining alone?
Should I do this "insanity" or some other form of aerobics?
Should I do something more "weight lifting" wise?
Should I consider fat burning products?

My main goal is to lose weight, not to build muscles. Muscle wise I'm okay where I am right now. I can't really go out on long jogging tours or walks either, due to family situation being what it is (I need to be where my kids are atm - long story).

Otherwise: I extremely rarely drink alcohol, I don't smoke or use any other tobacco, I occasionally drink a cop of coffee - otherwise I'm pretty clean. I sit a lot because of being into computer science.

I know I can't ask anything specific for me from you guys, but perhaps a few pointers as to where to start and what kind of training I should do...

In short, help?
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Old 06-20-2011, 11:24 PM   #2 (permalink)
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Okay first thing **** the white bread. That shit is the enemy. Try and replace that with oats. Oats are the shit and they make you and keep you full like a boss.

After reading you don't want to build muscles I have some good news for you its going to be a lot easier. Truth be told as long as you eat less calories than your body uses you will lose weight. I'd say try and aim for 1800-2200calories a day. Doesn't matter to a great degree what you eat if you just want to lose weight, all that matters is the number of calories you take in. You will lose weight a bit faster with exercise but exercise makes things tricky because you have to eat more. Don't starve yourself but limit your intake, I'd advise oats, green veggies and plenty of water.
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Old 06-21-2011, 04:49 AM   #3 (permalink)
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what xeb said.

especially about white bread and
the real bottom line is calories in< calories burned.

one thing I've seen people have success with that fits in with the things you said is ; use your cross trainer or some kind of cardio in the morning before breakfast and after a cup of coffee. It's supposed to burn more fat.
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Old 06-21-2011, 09:34 AM   #4 (permalink)
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Quote:
Originally Posted by xeberus View Post
Okay first thing **** the white bread. That shit is the enemy. Try and replace that with oats. Oats are the shit and they make you and keep you full like a boss.

After reading you don't want to build muscles I have some good news for you its going to be a lot easier. Truth be told as long as you eat less calories than your body uses you will lose weight. I'd say try and aim for 1800-2200calories a day. Doesn't matter to a great degree what you eat if you just want to lose weight, all that matters is the number of calories you take in. You will lose weight a bit faster with exercise but exercise makes things tricky because you have to eat more. Don't starve yourself but limit your intake, I'd advise oats, green veggies and plenty of water.
Thanks mate. I'll give it a try!

Truth be told tho, I think I'd be cheating myself if I didn't do any kind of exercising, because my cardio is pretty awful. I don't know if it's the over weight, or if it's the cardio being real bad but I can't walk up the stairs like I used to without breathing heavy. So, I'll definitely do some exercising, but maybe not going overboard with it. Just so my cardio gets better, and I keep my calories intake lower than my body uses.

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Originally Posted by oldfan View Post
what xeb said.

especially about white bread and
the real bottom line is calories in< calories burned.

one thing I've seen people have success with that fits in with the things you said is ; use your cross trainer or some kind of cardio in the morning before breakfast and after a cup of coffee. It's supposed to burn more fat.
Interesting. I think I might just try to do that. If anything, I always feel a bit fresher after using it and taking a shower, so I'd start off the day in better manner. And oats afterwards.

Thank you guys, I feel a bit more sure about it now. Oats, veggies, cardio exercising in the morning and plenty of water!
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Old 06-21-2011, 10:19 AM   #5 (permalink)
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30-45 minute light jog or power walk every day.
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Old 07-01-2011, 09:15 AM   #6 (permalink)
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I would also give serious consideration to the frequency you eat. I had a great deal of success eating 6 or 7 smaller meals per day rather than one or two small ones and then one large dinner. Portion control will truly help loose weight rapidly.

I agree with the other responses in so far as white bread. If you need bread, go with 12 Grain or even whole wheat (read the surgar/carb content on the label).

Even though you say you dont want muscle - A little lean muscle will go a long way. The more lean body mass you have, the more calories your body burns just sitting there! You have probably heard the saying "the rich get richer and the poor get poorer"... Think if that in association to fitness. The more lean you are, the leaner you will get. the more body fat you have, the more fat you will easily collect.

You dont have to hit the gym with super high intensity training - Just simple plyometrics at home 3 times a week can help with that.

Good luck - And remember, a fit life starts at day one. Somtimes the results take a while to show. But you will certainly feel healthier sooner than you think.
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Old 07-03-2011, 05:36 PM   #7 (permalink)
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Quote:
Originally Posted by Ruckus View Post
30-45 minute light jog or power walk every day.
Yeah, but as said, it's hard to find the time for outside training. I will hit the crosstrainer every day (at least I've planned on doing it) - right now is a bit hard because of not being at home (we've just moved out to the country side for the summer).

On the other hand, being on the country side gives me a lot of other training/exercises opportunities, such as cutting up wood, cutting grass, and the likes.
Quote:
Originally Posted by Reese View Post
I would also give serious consideration to the frequency you eat. I had a great deal of success eating 6 or 7 smaller meals per day rather than one or two small ones and then one large dinner. Portion control will truly help loose weight rapidly.

I agree with the other responses in so far as white bread. If you need bread, go with 12 Grain or even whole wheat (read the surgar/carb content on the label).

Even though you say you dont want muscle - A little lean muscle will go a long way. The more lean body mass you have, the more calories your body burns just sitting there! You have probably heard the saying "the rich get richer and the poor get poorer"... Think if that in association to fitness. The more lean you are, the leaner you will get. the more body fat you have, the more fat you will easily collect.

You dont have to hit the gym with super high intensity training - Just simple plyometrics at home 3 times a week can help with that.

Good luck - And remember, a fit life starts at day one. Somtimes the results take a while to show. But you will certainly feel healthier sooner than you think.
Wow, great post. Thanks. Yeah, it's not that I'm allergic to lifting weight or anything, just that I'm pretty content with my body when it comes to pure strength/muscles. But I'm not going to say "no thanks" to building up my body a bit more.

Are push ups and sit ups good training for me, considering my "problems"?

I'm still a bit unsure whether I should do the insanity work out, or not. I guess it wouldn't harm me if I tried.
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Old 07-04-2011, 11:13 AM   #8 (permalink)
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Push Ups and Sit Ups are just fine. You can try pushups with your knees on the floor at first and once you build up strength you can go to the traditional form. When your strength build up even more, move to elevating your feet on a bench (or chair) in order to increase both intensity and mimic the form of an incline bench press.

Sit ups should be in the form of crunches - You can also add knee raises by sitting on a bench and bending your knees up to your chest. This will work your lower abs.

All of this can easily be done from the comfort of your living room - Or in your case, your computer room! (lol).

Rememeber though - Nutrition plays an even larger role in weight loss. All the excercise in the world wont burn off the crap and junk we sometimes eat!
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Old 07-07-2011, 07:51 AM   #9 (permalink)
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Easiest way is to count calories cut whatever ur eating right now down by 250-500 to start with. Then increase it as u go along. Drink a lot of water and 30-45 mins of carido everyday. Also limit ur carbs intake.
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Old 07-20-2011, 08:38 AM   #10 (permalink)
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http://forum.bodybuilding.com/showth...hp?t=121703981

good way to workout how many calories you need per day ^

then reduce cals by 500 and you'd lose roughly 1 1/2lb per week.
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