OK,

So, I need to lose a few pounds. Like at least 30 to get in better shape. How do I go about doing it? I know, diet and exercise. Started working out again yesterday. Any routines that you guys can suggest?

 

Duct tape your mouth shut. Great first step

 

Cut out starchy carbs; pasta, bread, tortillas, cookies, french fries etc. No big macs. Get carbs from oatmeal, veggies, especially sweet potatos (low g.i index).. Fruit has sugar so dont go overboard. What you're trying to do is not spike insulin as this is what signals your body to store calories as fat. There are a lot of good websites with calculations of how many calories you should be taking in daily to reach your goals. Go to fitday.com to track your calories

Don't drink alcohol!
Your body will stop what it's doing to get rid of the alcohol so all fat burning will stop. this is REALLY important. It could take several hours (or more) for the toxins to be removed. So the big dinner you ate with a few coctails will be stored as fat primarily

Eat several small, protien based meals a day instead of 1 or 2 large meals. Try to eat your last meal well before bedtime.

This is the basic stuff. You can really get into some complicated ideas when you take it further

Eat breafast!

There are a lot of good workout programs to get on. Use one that is balanced with strength training and cardio.

Your weight loss will be gauged on how serious you are. If you're kinda serious you'll kinda lose weight. If you're really serious, you'll lose serious weight

Diet is key.

good luck, TW

 

Just got back from a nice brisk walk in the park. 3 1/2 laps around which equals a little over 4 miles. Will do some sit ups tonight (will try for 100) and tomorrow we'll go for another walk then do a leg workout.

Just got back from the store. Pretty much just picked up chicken and ground turkey (for turkey burgers, yummy), then some fruit (banana's and apples since they are the only two I care for) along with some multi grain muffins and wheat bread for turkey sandwiches. Not really trying to change my diet dramatically, but trying to make better choices about what I'm eating.

Keep the advice coming

 

cocaine

 

I hear mountain biking is a great workout

 

There are a lot of things you can do, but without personally analyzing your current diet, age, weight, workout regiment. All I can really say is eat healthier foods/spread out your meals throughout the day. As well as exercising regularly, but of course these are all things we already know.

During the fall/winter I am a pretty bulky 225 (5'11") makes it easier to gain muscle mass on the off season. Then during the spring/summer I trim down to a more solid 200lbs. This is usually pretty easy for me because my bulking caloric intake is around 6-7,000 calories a day and in spring/summer I drop it down a 1,000 at a time and usually around a healthy 3-4,000 calories. In doing so I can usually drop about 2-3lbs a week because 3,500 calories a week is = to about 1lb of fat without exercise. Now if you are serious about this I urge you to do a food log for about a week on http://www.mypyramid.gov/ and send me the log. I can go through and see what things you could replace and not really change your diet much. The best thing to do is spread your meals out throughout the day into smaller snacks. Even if you are eating the same thing you can increase your (BMR) Basal Metabolic Rate, meaning you can burn more calories without much added exercise. Eating a healthy breakfast can do this dramatically so don't skip that even if it's a protein bar and some juice. My favorite thing to eat in the morning is a big bowl of oatmeal and fruit, not only does it fill you up, but oatmeal naturally releases the production of testosterone. Which we all know is incredibly important in muscle gain and fat loss, not to mention it helps lower bad cholesterol.

I would do what I do to kick start my spring/summer cut down and go on a shortened Diet Detox , about 2 weeks. Now this is a lot of dedication, and not everyone can do it, but if you really want to drop 30lbs this is the best way. Keep up your exercise regiment, but also try and lift large muscle groups like Legs, Back, and chest. Doing this will increase muscle mass (you might not see loss of lbs on the scale, but thats ok) what this will do is allow your body to burn more calories without doing much else. This is how I can eat 6-7,000 calories during the winter.

Hope this helps, let me know if you have any other questions.

Steve N

Info on the diet detox http://altmedicine.about.com/cs/diet..._Diet_Plan.htm

and a list of foods u can and can't eat
http://altmedicine.about.com/od/deto.../Foods_Eat.htm

http://altmedicine.about.com/od/deto...oods_Avoid.htm

 

good job.

Just understand that situps won't make your waist smaller but they're good for core strength.
You can't spot reduce fat. It visually comes off your waist last because that's where the biggest concentration is.

tw

 

Chris,

A very simple way to loose a lot of weight. Might not be the most scientific or the most fun but IT WORKS.

Cardio in the morning before you go to work - like run/bike/eliptical for at least 30 mins of INTENSE working out.

VERY low calorie intake during the day ~1000

Cardio in the evening - again, run/bike/eliptical for at least 30 mins

do this for 2 weeks - NO CHEATING (esp on the weekends) and youll prally drop 10-15 pounds right off the bat.

That will get you on your way....give you some momentum (encouragement) to get into the routines that the dudes that actually know what they are talking about suggested.

 

This can be pretty dangerous, but of course it would work. I wouldn't recommend this and I hope you are not Jon lol. Also working out/cardio in the morning is better because your testosterone is usually at it's highest in the morning hours.

 

Whatever it is that you decide to do, don't think of it as a "diet", think of it as a way of life. Diets are temporary, and you want to change your whole mind set. As others have said, breakfast is the most important meal of the day. Egg whites, oatmeal, bananas, etc. Fresh Turkey, shrimp, fish, whole grain breads, etc. NO WHITE BREADS. Give yourself a cheat day or even two in the beginning. Work your way into a more strict routine.
And if all else fails, see post #2.

 

No direspect, The goal isn't to lose weight but to lose fat. There is a big difference here. Severely restricting calories will cause muscle loss which is what you DON'T want to do. A pound of muscle burns 35 to 50 calories a day just by being there. Lose 5 lbs. of muscle and you can do the math on the effects.
Your metabolism will slow down and then you will have problems when you go back to a higher calorie program.
Generally when you start a low cal diet you are cutting carbs. The initial weight loss is water which goes right back on when you get off the diet.
You didn't put the weight on over night so don't expect it to come off over night. There is no magic bullet. A permanent diet change and exercise program is the key to staying in shape

 

hahahahaha...i knew this post would get the workout dudes in a frenzy!

I am not saying this is the best way to go - just saying that if you are trying to shave A LOT of weight - and you are watching the scale - this will get you on your way. Shoot, do it for 5 days and I bet your gonna see a big differece Chris.

BTW, Steve, go check your email and quit picking on my workout-tip-posts!!!

 

you are right and i am wrong - i know this - and no disrespect taken at all mang - just saying - if you wanna watch the scale and drop that water-weight & "baby fat" doing that routine for a few days will GET R DONE!

 

haha fair enough and I already saw it, I'm there