The number 1 thing to comprehend is calories in vs calories out. Once you get a handle on that, learn how to eat like pedroims, cause its just plain healthy. but you still have to keep in mind calories in vs calories out.
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Getting in physical shape need some help
- Thread starter Derp
- Start date
slobake
resident ... something
Eat good food and swim for 30-60 minutes as often as possible. It may take a while until you can work up to that nonstop. In the meantime take a lab, rest for 30 seconds then take another lap. Don't rest to long and as you go spread the rest periods out more an more. Swimming is the best well rounded exercise I know. You won't develop large body builder type muscle but you will develop lean muscle and lose weight. Swimmers are usually a lot stronger than they look. I used to swim free style and had a lot of forearm strength. Some people were surprised when they arm wrestled me.
Wear goggles and put lotion on your skin afterwards. Chlorine is really hard on your skin and eyes.
For me, running is the most efficient for weight loss. You don't need fancy equipment and the pavement is right outside your door. It won't build bulk, but it will definitely shed some quick pounds.
Also - try reducing alcohol at first instead of cutting it out completely if there is a struggle. The calories from reducing any amount will greatly help.
Also - try reducing alcohol at first instead of cutting it out completely if there is a struggle. The calories from reducing any amount will greatly help.
don't get hung up on "working out". find some activity that you enjoy. running, biking, swimming, tennis...whatever. That will make it much easier to stick with in the beginning. The other side of he coin is to clean up your diet. PM me if you want help. Those 2 things will get you rolling and make it easy to stick with. Once you get in better shape, then you can think about building. You need to get used to regular exercise and clean diet 1st. Once that is done, the rest is both fun and easy. FWIW, I've been a bodybuilder for the last 30 yrs, or so. Always happy to help.
The MRS. & I have experimented here at the house: we chucked margarine and went back to butter. We've cut carbohydrates but not fat...except the hybrids from margarine type things and, obviously, we don't munch on sweets after 8PM.
Lacking any form of consistent workout regimen and occasional dog walks, we've shed pounds. As always, YMMV
Lacking any form of consistent workout regimen and occasional dog walks, we've shed pounds. As always, YMMV
the three worst ''staple ''foods'''' for messing with your metabolism would have to be alcohol, margarine, and sugar.
Get off the white processed flour products, eat whole grain or wheat instead. Get rid of the sugar, especially soda. Natural sugar is fine from fruits. Eat lean meats and vegetables. Protein and fiber everyday. I lost 35 lbs that way without exercising and haven't gained it back. Yes, you can still eat your favorite fattening foods in moderation, just smaller portions, but keep to the new lifestyle and drink plenty of water
Hey everyone, thank all of you once more for all the help. One of you asked why did I pose this question on a music forum rather than a fitness forum. Well because this is the most supportive and brotherly(or sisterly if you will) internet community I've seen so far. Thank you once more brothers and sisters. Love you all!
You've received a lot of good advice here and let me distill it for you --
Best of luck,
Tom
- Have a plan and stick to it. You have an almost 100% better chance of succeeding today if you know what you are doing tomorrow, and the day after that, etc. Making it up as you go isn't efficient.
- A doctor may be beneficial in making that plan.
- Eat real food, not too much, cutting out processed food as much as you can.
- Don't sabotage yourself, i.e. alcohol, tobacco, etc. You derive no benefit from them.
- Find an exercise that fulfills you so you'll keep doing it, and set goals to work toward. If you like cycling, then set distances or times to work toward. If you want to strength train, I'd highly recommend Wendler 5/3/1. If you want to run, then get on a program with a race goal. etc.
- Give yourself time. Durable changes aren't fast and fast changes aren't durable.
Best of luck,
Tom
First off, congrats for recognizing your situation and taking the initiative to change it– you're at the age where your physiology will still work with you rather than against you.
I think enough people have mentioned the diet aspect in greater depth than I ever could, so I'll leave it at that.
As far as burning fat goes, have you considered cycling? I understand it's not the cheapest to get into and the culture may not appeal to everyone, but it's a great way to burn 1500+ calories an hour (or even considerably more if you race).
When it comes to muscle building, don't underestimate calisthenics. That's not to say there's no value in a gym membership or lifting equipment, but if you're just looking to get reasonably, functionally strong (as opposed to bodybuilding), which it seems is your intention, your own body weight will give you amazing bang for your buck.
Can you do 10 push-ups comfortably? 20? Do that five days a week. When you're ready, add another set. 20 and 20. Then another. 20-20-20. Comfortable with that? Start building a pyramid. 20-20-40. Gradually work it up to 20-40-60. Vary between diamond and wide grips. Build the same routine with sit-ups.
Planks- hold a push-up position for a minute. Back straight, legs stretched. When you've got that, add another 15 seconds. Then another... you get the idea.
Swimming is great too, but there's so much that goes into doing it properly and effectively that I'd recommend joining a team or group if you'd consider doing it regularly. I do a couple of coached workouts a week where there's emphasis on stroke and technique, along with a solo swim where I just focus on putting in nonstop distance. There's a time and place for both.
Good luck to you. Keep us posted on your progress
I think enough people have mentioned the diet aspect in greater depth than I ever could, so I'll leave it at that.
As far as burning fat goes, have you considered cycling? I understand it's not the cheapest to get into and the culture may not appeal to everyone, but it's a great way to burn 1500+ calories an hour (or even considerably more if you race).
When it comes to muscle building, don't underestimate calisthenics. That's not to say there's no value in a gym membership or lifting equipment, but if you're just looking to get reasonably, functionally strong (as opposed to bodybuilding), which it seems is your intention, your own body weight will give you amazing bang for your buck.
Can you do 10 push-ups comfortably? 20? Do that five days a week. When you're ready, add another set. 20 and 20. Then another. 20-20-20. Comfortable with that? Start building a pyramid. 20-20-40. Gradually work it up to 20-40-60. Vary between diamond and wide grips. Build the same routine with sit-ups.
Planks- hold a push-up position for a minute. Back straight, legs stretched. When you've got that, add another 15 seconds. Then another... you get the idea.
Swimming is great too, but there's so much that goes into doing it properly and effectively that I'd recommend joining a team or group if you'd consider doing it regularly. I do a couple of coached workouts a week where there's emphasis on stroke and technique, along with a solo swim where I just focus on putting in nonstop distance. There's a time and place for both.
Good luck to you. Keep us posted on your progress
Thank you for suggesting, but over nearly six years of cycling I haven't burned nearly any fat. My legs have gotten much stronger, but as far as burning fat goes, it doesn't work as well.First off, congrats for recognizing your situation and taking the initiative to change it– you're at the age where your physiology will still work with you rather than against you.
I think enough people have mentioned the diet aspect in greater depth than I ever could, so I'll leave it at that.
As far as burning fat goes, have you considered cycling? I understand it's not the cheapest to get into and the culture may not appeal to everyone, but it's a great way to burn 1500+ calories an hour (or even considerably more if you race).
When it comes to muscle building, don't underestimate calisthenics. That's not to say there's no value in a gym membership or lifting equipment, but if you're just looking to get reasonably, functionally strong (as opposed to bodybuilding), which it seems is your intention, your own body weight will give you amazing bang for your buck.
Can you do 10 push-ups comfortably? 20? Do that five days a week. When you're ready, add another set. 20 and 20. Then another. 20-20-20. Comfortable with that? Start building a pyramid. 20-20-40. Gradually work it up to 20-40-60. Vary between diamond and wide grips. Build the same routine with sit-ups.
Planks- hold a push-up position for a minute. Back straight, legs stretched. When you've got that, add another 15 seconds. Then another... you get the idea.
Swimming is great too, but there's so much that goes into doing it properly and effectively that I'd recommend joining a team or group if you'd consider doing it regularly. I do a couple of coached workouts a week where there's emphasis on stroke and technique, along with a solo swim where I just focus on putting in nonstop distance. There's a time and place for both.
Good luck to you. Keep us posted on your progress
At that point, it becomes, in my mind, clear that your opportunity is your diet. I worked out more when I was in college but I was in worse shape because I didn't eat or drink well. It wasn't until my diet changed that the lbs magically came off. That, and I added cardio, but you should be good there with the biking
I can't speak of anything but my own experiences. If you want to lift weights, and get strong, go buy the book Starting Strength and do the work out in it. It took me from a 95lb back squat to a 315lb squat. If you want muscle and strength, that'll do it. I've lost roughly 150lbs so far lifting heavy barbells.
I'm in the early stages of this: Always Hungry?: Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently: David Ludwig: 9781455533862: Books - Amazon.ca
I'm a lifelong carboholic and it's starting to catch up with me not just from the extra weight it's the fatigue, inflammation and digestive issues and possible pre-diabetes. I used to be a competitive multi-sport athete (cycling, climbing, hockey). Got slowed down hard by a few injuries. Now I'm pushing 50 YO and get bagged on my "easy" 20 minute bicycle ride commute to work. I'm 6'1", 265lbs - fighting weight had always been 195-200.
After reading this book and the last few weeks now that I've cut out most anything to do with simple carbs (wheat, potatoes, rice), replacing with low GI carbs (fruit, veg, legumes) and not skimping on the fat and protein, it's making a positive difference and will hopefully continue in that direction.
It's contextualizing it not as a diet, but a lifestyle change.
I'm a lifelong carboholic and it's starting to catch up with me not just from the extra weight it's the fatigue, inflammation and digestive issues and possible pre-diabetes. I used to be a competitive multi-sport athete (cycling, climbing, hockey). Got slowed down hard by a few injuries. Now I'm pushing 50 YO and get bagged on my "easy" 20 minute bicycle ride commute to work. I'm 6'1", 265lbs - fighting weight had always been 195-200.
After reading this book and the last few weeks now that I've cut out most anything to do with simple carbs (wheat, potatoes, rice), replacing with low GI carbs (fruit, veg, legumes) and not skimping on the fat and protein, it's making a positive difference and will hopefully continue in that direction.
It's contextualizing it not as a diet, but a lifestyle change.
I would recommend cutting out the alcohol intake. Your body always burns alcohol first, and then fat. Otherwise, it will store the unburned calories as fat.
But, weight loss is also 74% proper diet and 26% exercise.
Brutal!! nice gains man!
squats and oats baby. im still stuck on 220
one day I'll get 3 plates. one day.
Start slow and learn proper form or you will injur yourself because you're starting with a body out of shape and not used to exercise. It'll be the ligaments that go, like your knees, shoulders, or back (disc likely). Don't start at 3 sets of 10 reps. Start with like 1 set of 6-8 reps with everything.
This is a long term project and a long term life long lifestyle issue. You don't need to be ripped in 6 months. At your height, just warm up with a bike (start at 10min and go up from there, even if 10min doesn't totally tire you out; that's not the point). Its like climbing in thin air. Adjust slowly to make it to the top.
Books, DVDs, YouTube, personal trainer, whatever. Just learn good form and start off from absolute zero. You are young, so don't get an early injury. You'll build muscle, and even a fairly well built guy who is 6 foot 4 Will burn fat like crazy, so building muscle will kill fat in the process. Your age will help so so much. Just remember this moment in 20 years. You'll look back and think you're a friggin' super hero the way you pack on muscle and recover from day to day.
It's great you saw a need for change and your sincere desire will make all the difference. Will yourself to start off easy and will yourself to be in it for the long haul and use that will to stick to whatever your body tells you to do. From your posting I feel like you have a good foundation. Best of luck! Be well.
Oh, and I just generally advise young folks to avoid drugs, and, especially, alcohol, until your brain is fully developed. I went through a bad chemical phase in my early to mid 20s, and compared to people who did the same kind of stuff in high school were way worse off than I was. They gave their brain the 'ol chemical wash too early and suffered from it, whereas I was able to get out of the same problem. The main difference was mental maturity. My brain could take a punch and recover. The younger brain couldn't. Just kind of how this works.
Also, alcohol is the worst chemical you can consume, hands down. Heroin is terrible, but mostly because of the needle use. Of you drank heroin like you drink alcohol, it wouldn't be as bad. Not saying do heroin, just saying don't drink so much. Of you NEED something, ask why. Meditate. If you LIKE something, don't like alcohol. Maybe there are some herbs that'd help out when you are just a bit older.
I cannot in good conscience tell you to smoke weed instead of drinking. Instinct tells me to say wait until you're like 20-23 and then maybe relax with some cannabis and never drink. Ever. You will save money (thousands of dollars if you drink the rest of your life). You will, at the very least, be in better physical health than a drinker.
I've done it all, and trust me when I say that quitting alcohol early will be the best decision you ever made. Not that I advocate pure sobriety, but at your age, never drinking again will be a massive advantage for you. Just please do it for yourself. It isn't about a problem or intervention. Do it because it just won't help you. Be the designated driver. People will love you for it! And you will save some lives.
I wish you all the best. Just ignore alcohol. It isn't necessary so screw it. Message me if you want. I have had issues with alcohol and weight and don't want to go into even longer posts and more personal stuff, but once I stopped the terrible things life got better. And I got out early (23). You could get out earlier. I wish I was in your position.
This is a long term project and a long term life long lifestyle issue. You don't need to be ripped in 6 months. At your height, just warm up with a bike (start at 10min and go up from there, even if 10min doesn't totally tire you out; that's not the point). Its like climbing in thin air. Adjust slowly to make it to the top.
Books, DVDs, YouTube, personal trainer, whatever. Just learn good form and start off from absolute zero. You are young, so don't get an early injury. You'll build muscle, and even a fairly well built guy who is 6 foot 4 Will burn fat like crazy, so building muscle will kill fat in the process. Your age will help so so much. Just remember this moment in 20 years. You'll look back and think you're a friggin' super hero the way you pack on muscle and recover from day to day.
It's great you saw a need for change and your sincere desire will make all the difference. Will yourself to start off easy and will yourself to be in it for the long haul and use that will to stick to whatever your body tells you to do. From your posting I feel like you have a good foundation. Best of luck! Be well.
Oh, and I just generally advise young folks to avoid drugs, and, especially, alcohol, until your brain is fully developed. I went through a bad chemical phase in my early to mid 20s, and compared to people who did the same kind of stuff in high school were way worse off than I was. They gave their brain the 'ol chemical wash too early and suffered from it, whereas I was able to get out of the same problem. The main difference was mental maturity. My brain could take a punch and recover. The younger brain couldn't. Just kind of how this works.
Also, alcohol is the worst chemical you can consume, hands down. Heroin is terrible, but mostly because of the needle use. Of you drank heroin like you drink alcohol, it wouldn't be as bad. Not saying do heroin, just saying don't drink so much. Of you NEED something, ask why. Meditate. If you LIKE something, don't like alcohol. Maybe there are some herbs that'd help out when you are just a bit older.
I cannot in good conscience tell you to smoke weed instead of drinking. Instinct tells me to say wait until you're like 20-23 and then maybe relax with some cannabis and never drink. Ever. You will save money (thousands of dollars if you drink the rest of your life). You will, at the very least, be in better physical health than a drinker.
I've done it all, and trust me when I say that quitting alcohol early will be the best decision you ever made. Not that I advocate pure sobriety, but at your age, never drinking again will be a massive advantage for you. Just please do it for yourself. It isn't about a problem or intervention. Do it because it just won't help you. Be the designated driver. People will love you for it! And you will save some lives.
I wish you all the best. Just ignore alcohol. It isn't necessary so screw it. Message me if you want. I have had issues with alcohol and weight and don't want to go into even longer posts and more personal stuff, but once I stopped the terrible things life got better. And I got out early (23). You could get out earlier. I wish I was in your position.
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Brutal!! nice gains man!
squats and oats baby. im still stuck on 220
one day I'll get 3 plates. one day.
Thanks man. 220 is definitely something to be proud of.
