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Advice for a fat guy


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#51 johniac7078

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Posted 22 August 2012 - 04:11 PM

here is a hint. If you are the grocery shopper, stay in the outside aisles longest and avoid the inner aisles. Do not drink your calories, so no fruit juice etc. Lower your carbohydrate intake and increase your lean protein, preferably chicken and fish, and increase your fiber (fresh fruits and veggies, NEVER canned). And be creative, mix it up. If you eat broil chicken everyday, you will be off the eating plan before you can say cluck cluck. Drink lots of water, and I mean at least 8-8oz glasses a day. Take a multivitamin.

Exercise is key, but start slow. If your level of fitness is low, just start with a 20 minute walk. Try to keep a pace that let's you break a light sweat. When you can do 30 minutes at the same pace without breaking a sweat, join a gym.

As far as diets go, they are not easy. Weight watchers is a healthy eating plan. Most people want fast results, but often they are short lived because the plan is not sustainable, Also get some support from a friend or family member to help on this journey. Let your friends and family know you are doing this and that you want them to support you, not to say stuff like "let's go get a pizza".

Edited by johniac7078, 22 August 2012 - 04:15 PM.


#52 tiger49931

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Posted 17 September 2012 - 01:38 PM

I would also suggest going to the Pool if you are a good swimmer swimming increases core and is no impact on joints. I just turned 41 and am getting back into shape. like some i am tired of being the "Fat guy" I am 6'5" 345lbs i started to go to the gym a few months ago but ended up getting plantar fasciitis. i came out of the gate walking 1 mile every day ( to much impact on bad shoes) so i am going to try just swimming for a but to get some weight off before i try the long walking thing again. But agree with everyone cross-fit is great just don't over do it right off the bat. If you are not that active you must like all things start out slowly and build on it.

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#53 vash_241987

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Posted 15 February 2013 - 02:03 AM

I realized that after finishing LVN school and currently studying for boards, its gonna be hard to convince a patient to live healthy if I'm obese. I'm 5'6" and started the new year at 268 lbs. On 1/19/13 I decided to actually use my "Lose It" app on my iPhone, just curious to see how much calories I'm really eating. I added up all the stuff I ate and I took in 2,966 in one day :o and on top of that I lived a sedentary lifestyle, go sit down at work then go home and sit down and watch TV/Internet. The app had me down for 2,109 cals a day for what goal I wanted: 100 lbs, 2 lb loss a week (thats the max) and it quoted me that I should loose that amount by 2/3/13. Since I started that almost 4 wks ago, I've been doing well as far as keeping my calories below the max, I've lost about 16 lbs so far and just started exercising 2 days ago with just a jog/walk. Another reason to lose weight besides health, is I'd like to start in USPSA open, and having your gut overflow onto the mags and mag holders would not be comfy.

#54 tator2k

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Posted 11 April 2013 - 05:59 PM

I'm in the same exact spot as Vash, Sitting at desk all day and TV/PC at night. I hit my all time heaviest this past winter. Even with downhill skiing with my kids 4-6 hours a week my eating and other habits were really bad. I'm 5'9" peaked out at 278. My wife and I started using LoseIt on March 3rd and in that time I've lost almost 20 lbs and now got back to what was my average carry weight over the past year. I've been a HUGE Mtn Dew drinker and fast food eater for many years. And figured I didn't have time or want to exercise. Here's the personal goals I hit since we've started this new journey.
1. After two weeks I couldn't drink sugared sodas and energy drinks. After 4 total weeks I'm pretty much completely diet soda and sugar free energy drink free. I'm not completely cold turkey as I'm doing water and MIO or other powdered drinks. I've worked on packing both a breakfast and lunch for work and eat in 4 of 5 days a week. This has allowed me to start slowly working out in the campus fitness center doing stretching and treadmill work. Evenings after dinner I started working out with my wife's zumba videos which have helped greatly doing 15 min at a time and working my way currently up to 30 min. This has helped greatly with cardo endurance and core building.

#55 Padraig

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Posted 14 April 2013 - 01:22 PM

Over the last two years I have lost 40 pounds. I am down to the same weight I was in the Army 1967-1969. I am 5' 10". For the last year of losing and
keeping the weight off I have used Lose It, circut training, bicycling and running.

Another good thing to do is portion control. Use a smaller plate and dish it out in the kitchen and carry it to the dining room. Don't put a big bowl on the table because if you are like me...... you will take two or more helpings. Also there are some very good low cal frozen food dinners available at the Super market. They make aquick and easy lunch or dinner.

Good luck

#56 frag316

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Posted 16 April 2013 - 09:57 AM

I don't recommend making radical changes to your diet like going to paleo or anything like that. I know people swear by it, but it's a way for a lot of people to get turned off the idea of losing weight, because you're going away from what you like.

Set a goal, then find a way to meet it. I downloaded the My Fitness Pal app for my iPhone a couple of years ago and I used it to track what I was eating. I was working out fairly intensely, but couldn't seem to drop below 193-195 (I'm 5'11").

I recommend eating your normal intake for a few days and tracking it on the app. Once you see what you're putting into your body, you'll have a much better appreciation for what you need to cut out.

I lost 20 lbs (I hover between 173-175 now) in the course of six months and have kept it off for almost two years. The app is tied to www.myfitnesspal.com and you can track your intake just about everywhere. It's very easy to use, and you add in any exercise you get (like mowing the lawn) to show you how many calories you have left.

I also don't recommend going psycho on a workout scheme right off the bat. If you're not used to working out, you'll wreck something and be in a worse spot than you were before. Start off slowly adding workouts to your normal routine. Get up 30 minutes earlier and do something that gets your heart rate up into the 120-140 range and keeps it there for at least 20 minutes in a row. When you decide to add weight training, start off with fairly light weights until you get used to the movements.

I currently use a TRX suspension trainer (www.trxtraining.com), and I love it. You can set it up just about anywhere and there are tons of workouts you can do with it. You vary the amount of stress you put on your muscles by changing where your body is in relation to the anchor point. (NOTE: If you use a door as your anchor point, slide the anchor toward the hinge side, so you don't put a lot of stress on the door and the latching mechanism.)

You might get good results from just eating better and keeping with your normal activity levels.

I do cardio and TRX on alternating days. I run for 22 minutes or so on cardio days (I started running in Afghanistan at 7600 feet, so I'm running around a 8:15/mile pace) and do the TRX for 30-45 minutes on weight training days. My results are pretty good. My BP is good, no diabetes (it's in my family), my resting heart rate is right around 60. I eat a bowl of ice cream for dessert after dinner just about every day, and I get donuts with my kids on non-match Saturday mornings. I'm not severely cut, but I'm in better shape than most men my age (I'm 42) and I'm comfortable in my clothes and with my shirt off in public now.

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#57 Eyefly

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Posted 07 May 2013 - 03:34 AM

Food, food, food. Your body is largely a reflection of what you eat. Change your diet and you WILL see a difference. Easy rules. I started eating much like I had diabetes. I do not. The diet is fruit, vegetables, lean meat. Drink anything I want as long as it is water. That's it. Stick to that and the fat will melt off.

#58 LordWhorfin

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Posted 04 July 2013 - 11:52 AM

Before you consider any serious training get a full checkup with a echo stress test if possible.  Techniques like interval training put serious stress on your heart.  Also, ramp up slowly in any training program.  it takes more time for your tendons and ligaments to adape than it takes to build muscle strength.  That is a primary reason why beginning runners often get stuck in the "train - get injured - recover - repeat" cycle.  Tim Nokes has a great book called "The Lore of Running" which includes incremental build-up programs for runners.  For weight training, it's really useful to have someone like a personal tariner advise you.  Finally, core training is really important for all sports.



#59 jeffgray1

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Posted 30 July 2013 - 10:08 PM

Completely agree with everyone on the paleo style diet. Nutrient dense foods are key. Weight training will help you lose fat faster than any other method. You could start off with just body weight movements like push ups, air squats, pull ups, body weight rows, etc... Putting in a circuit will make it go by quicker and help get a response faster (i.e. fixing metabolic derangement). I would limit cardio to walking, or the elliptical, for 30 min. You could even do it right upon waking. You're body dumps cortisol upon waking, and you could ramp up the fat burning effects with some light to moderate walking. It's the perfect respiratory quotient so that the primary substrate your body will use for energy is fat. Good luck to you.


Edited by jeffgray1, 30 July 2013 - 10:09 PM.


#60 Ken Bird

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Posted 31 July 2013 - 07:19 AM

Ok, here is my story.  I am 67 years old.  Been fat all my life... a real bummer.  When I was young played football they like fat boys there.  Well the truth is I was not that fat in high-school and college. My position was full back so I did have some speed and some good moves.  I regress, I doubt there is anyone on the thread who has tried more diets and and work out programs then myself. They did not work, or if they did very small gain for all the strain.  Fact is I love to eat good food.  Guess that is my addiction. 

 

Seven years ago I finally had enough and went the easy route.  LAP BAND...

Yes, it did work, I ate far less then ever in my life and went from 54" waste XXXL shirts, 354 lbs. to a much better 285. 50" and still XXXL shirts.  Exciting but then the weight loss just stopped.  I found a way to eat past the band, Ice Cream. Milk, candy, and every carb that is bad for you will slip right past it if you focus.

 

Before long I had gained 25 # back and had to loosen my gun belt. I can guarantee no one felt worse about this then I did.  I knew I had failed myself and had to get my shi? back in order. I had quit smoking (cold turkey) fourteen years ago so I knew it could be done.

 

I made up my mind that I was going to give the another try.  So on my own, and without telling anyone what I had planned I started and new eating plan. On a Wednesday I began my eat 1/2 of what ever I had on my plate.  I quit milk, ice cream, and as much sugar as possible.  I do not drink soda so I tried tea.  Manley right. I weight myself every Friday morning while getting ready for work.  Before I knew it I was loosing 4 to 5 pounds a week.  Ok this is getting to long. Today.... I weigh 220 lbs. have a 42" waste and wear a XL shirt.  Could wear a L but like the little extra room.  I have no workout program and all I do is try and get as much walking or moving or anything that will burn calories.  So far the weight loss has not stopped.  It has slowed down to 2 -3 pounds a week, but its steady.  My goal 180

 

This is just like shooting, what makes one great will not always make another the same.  The biggest advise I can see is

 

                                                    DON'T QUIT STAY AFTER IT


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#61 SpaceFlunky

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Posted 31 July 2013 - 09:38 AM

There is already some great advice in this thread. You should consult your doc before starting on any work out program or major diet changes.  There are no short cuts in healthy weight loss.

 

Ive recently started to get fit. I was about 250lbs (6'2") feb or last year. The first thing i did was stopped drinking soda and cut down on my beer intake substantially. The biggest thing i did and still continue to do is change the way i eat. I never used to eat breakfast. Now its my biggest meal of the day. just changing my diet helped me drop 25lbs in a matter of months. I eat my biggest meal in the morning and my smallest meal for dinner. Lots and lots of water. Cut out the fried foods and started eating more whole nuts and more vegetables.

 

I had not done any training until 3 months ago. If you want to do cardio, do high intensity interval cardio. This will help you loose weight more than just running miles and miles. Cardio is an inefficient weight loss method. You could also just set a steep incline on a tread mill and walk at a brisk pace for 20 mins or so.

 

I started following the Strong Lifts 5x5 program. Since starting this, my posture has improved and so has my strength. Its a simple program to follow. and it is completely free. It involves compound movements. Squats, Overhead press, bench, Rows and Deadlift.

 

http://stronglifts.com/

 

I am now down to 196lbs and hope to loose another 10 or 15lbs of fat and replace that with muscle weight.

 

Look up a calorie metabolic calculator to get an idea of how many calories you need to take in every day. Something like this. http://walking.about...l/blcalcalc.htm

 

 

The hardest obstacle i faced was mental. You cant see a "diet" as a temporary thing. Your diet is what you eat every day. You might have a diet of fried food and candy or a diet that has no red meat, whatever it is that is your diet. People get caught up in thinking that they go on a "diet" thus making it easier to fall back into bad eating habits. This is a change of lifestyle you need to make, there is nothing temporary about it.

Also when you start working out and are having a hard time at the gym or w/e you end up doing, never ask your self "Why am i doing this to myself, why am I punishing myself, this sucks" Your mind set has to change from a victim to a person of action and positive outlook. No more "f*#k i dont want to run 2 miles today" and more like "Im gonna kick those 2 miles in the nuts!!"



#62 Ken Bird

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Posted 31 July 2013 - 09:49 AM

Whoa  !   :blink:   I was with you till the kick in the nuts.

 

I have given that some thought. No


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#63 SpaceFlunky

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Posted 31 July 2013 - 10:17 AM

hahaha

 

Fell free to substitute that phrase with whatever works for you. Point is to have a different perspective on why you are working out and why you dont get to eat that delicious jelly donut at 10pm.


Edited by SpaceFlunky, 31 July 2013 - 10:21 AM.


#64 SpaceFlunky

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Posted 31 July 2013 - 11:19 AM

 listen to his proper form advice, you will benefit greatly from watching these if you are wanting to start that specific lifting program.

 

 

 


Edited by SpaceFlunky, 31 July 2013 - 11:33 AM.


#65 lvipscshooter

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Posted 15 August 2013 - 02:21 PM

The diet and exercise program is tough but it is well worth it and really helps for everyday life as well as this sport. I know first hand. I got tired of all these little younguns just flat outrunning me in the matches. I am 5'10 and went from 221lbs down to 180 over the course of @ 6 months and have now maintained that for a year. What I did was joint a small gym close to my house (Snap Fitness). I then hired one of their personal trainers to get me up and running for the first 3 months.

It was a little pricey, but considering it was my health and not just the sport that I was doing it for I went all in. I worked with the PT 1/2 hr a day 3 days a week and went on my own 2 additional days for a 1/2 hr.

The PT developed a program for me based on runningback football training that I still follow to this day.

The quick weight loss was due to a strict diet as well as the exercise. I only took in 1700 calories a day. It was brutal for the first week, but after that I got used to it and it works great.

If you have the desire to lose weight and get in shape you will. Yiu just have to have the tenacity to stick with it!!!
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