I need tips on where to begin,I need to burn these rolls of fat off and become stronger. Right now im 300lbs and trying to get things under control before it’s too late and I end up with all the health problems my parents have. I want train myself to healthy and train my body to be strong. One of my immediate goals is to loose at least 50lbs before my wedding in November. So help me out workouts,nutrition,and supplements you recommend
Are you doing anything now.
I would start lifting 3 times a week and walking every day.
Cut out fast food and sugar .
Eat green vegetables , fruit , lean meats, nuts, low fat milk.
Small changes man. Don’t feel like you have to do everything at once, but change the important stuff obviously from the get go. Eventually you’ll be doing most of it.
Like Tom said, the ultimate goal would be to lift 3 days per week and walk every day. You should lose 50 lbs of fat quick, if you are pretty sedentary right now. Again, just repeating what Tom said-- simply cut out sugar and processed foods. Try to wane yourself to eating a balanced diet of fresh whole foods (as much as you can).
The biggest thing, again, start with small changes. Be in this for the long haul and your lifetime.
Try to impliment 1 health goal per week
Week 1: Water instead of pop/milk/gatorade/juice whatever
Week 2: Walk 20 minutes everyday
Week 3: Get in the gym 3x per week 45 min-1 hr per day
Week 4: etc etc then just keep your habits
For switching to water as a primary beverage, I’ve found the MiO flavorings work wonders at making it palatable.
[quote]Preston67 wrote:
Right now im 300lbs[/quote]
How tall are you, just for perspective?
That’s a very reasonable goal, good start. Take the first month or two to get things in order and get the momentum going with better eating and consistent exercise, and you can adjust/iron things out as you go.
The tips so far are right on point. Little stuff can make a big change at the start. I’ll just say that, as far as supplements, don’t even concern yourself with them for a while. The only thing I’d consider soon are a good low carb protein shake for during the day (might not even be necessary yet) and a workout shake (once you start lifting regularly).
[quote]chobbs wrote:
Try to impliment 1 health goal per week
Week 1: Water instead of pop/milk/gatorade/juice whatever
Week 2: Walk 20 minutes everyday
Week 3: Get in the gym 3x per week 45 min-1 hr per day
Week 4: etc etc then just keep your habits[/quote]
This is huge -chunk down and don’t try and do everything at once.
I personally like 1 month blocks ie
Month 1: just get in the gym 3x week.
Month 2: Clean up diet
Month 3: Really push training, add supps etc
To start off straight away dump soft drink. Just do that one thing. No more soft drink. Whenever you feel like a drink have water. Do this for a few weeks then try and dump snack bars. Any sugary type bars that you have as a snack dump them and instead have a piece of fruit.
Do this for a couple of weeks then dump the bakery. That’s right you just don’t go into a bakery ever again.
You can still drink coffee or tea not a problem but no more pies, pasties, cakes, slices, biscuits etc… all that crap is making you fat.
You will lose heaps of weight just by following the above.
Eat real food ; Meat, vegetables, fruit, eggs, nuts and make sure you drink plenty of water .
As for weight training; get into a routine of at least 3 days per week. Heaps of great programs on this website . Just do a search.
IMO the main thing should be to enjoy the training. A good place to start is a basic full body program, an upper / lower program or a push / pull program. If it was me I would do Push/ Pull/ Legs spread over 4 days but if it was only 3 days then Push/ Pull is fine.
I find this type of training is easier on the joints as they get time to recover.
Don’t get caught up in cardio. It will only hold you back. If you weight train with rest intervals of under 2 minutes then you will be be burning plenty of calories. Doing extra cardio would be pointless IMO. In fact could harm your progress. A walk is fine but really…just train hard in the gym for under an hour and you will be doing just fine
Just remember though if your goal is to lose fat then your main focus should be on nutrition. You can train as hard as you like but if you keep eating crap then you wont see results.
At some point, logging what you eat can help a lot as well. At first, you can just sit down at the end of the day and write down what you ate. This, in itself, will make you more accountable of what you eat, but also just give you a better idea of how much protein, carbs, fat, and calories you eat in a day; from there, you can make adjustments and see if, for example, only 10 percent of your calories come from protein or 95 percent come from donuts.
Also, don’t bother with scales… they make you accountable to the scale and not yourself.
Lots of great advice so far, and I completely agree that a 50lb cut by November is not only doable, it should be relatively EASY.
I’d add that one of the best things you can do for yourself is start tracking nutrition and counting calories. Without question, you could follow all the advice already given, and make a lot of progress. I’m just a big proponent of monitoring nutrition pretty closely. ESPECIALLY, for someone just starting out…it’s going to be eye-opening for you, and that’s a good thing, not a bad thing.
JS
Ive changed my diet I’m mainly eating lean meats (chicken, lean pork and beef) and vegetables. Cokes weren’t too big a problem but have been knocked out. Ive even cut down alot of carbs and when I do eat them i try to make sure they are the more complex ones like whole grain. Most sugar is getting knocked out entirely. My workout partner and i have started the 5-3-1 program and have been doing it for two weeks and it feels great. Any more tips on getting rid of the belly fat?
Walk every morning for an hour every single day.
3min eliptycal(hard) straight to 20 goblet squats, straight to 20 asist dips, flip over to 20 asist pull-ups. 3-5min rest, repeat 3-5 times, as your fitness level improves work up to 5 times through this circuit everyother day. Try to drop starchy carbs from your diet, and drink so much water that you don’t want to drink anything else.
This isn’t random advice this is a proven formula, that I’ve used over and over to help clients drop huge amounts of weight. It’s really simple, it’s really greuling, it’s set-up so you can start slow, and speed up the circuit over time. At first just get a couple circuits done and go home, as you drop weight, and start feeling better, start competing with yourself, how fast you can complete 5 circuits. Hire a trainer for one session to explain proper form on the 3 exercises.
This routine is hard and you probably won’t stick to it. People here will chime in and give you lots of excuses nort to do it. I can promise you, if you follow above advice. Do nothing else but work hard on proven routine, 6-12mths from now you’ll be and look like a different person. You’ll then be ready for regualr routine and diet. I’ve been doing this a long time, take it for what it’s worth. Later
[quote]Preston67 wrote:
Any more tips on getting rid of the belly fat? [/quote]
Make changes based on the results you are or aren’t seeing, not just for the sake of change.
In these last seven weeks, how much weight have you lost?
And, again, how tall are you?
Evolv wrote
Small changes man. Don’t feel like you have to do everything at once, but change the important stuff obviously from the get go. Eventually you’ll be doing most of it.
Like Tom said, the ultimate goal would be to lift 3 days per week and walk every day. You should lose 50 lbs of fat quick, if you are pretty sedentary right now. Again, just repeating what Tom said-- simply cut out sugar and processed foods. Try to wane yourself to eating a balanced diet of fresh whole foods (as much as you can).
The biggest thing, again, start with small changes. Be in this for the long haul and your lifetime.
This is great advice, there is no perfect program or perfect diet. There’s only doing somthing or doing nothing. The more complicated the diet and program the less likely you are to stick with it. get moving, move, move, move, moving your own body up and down, is the best thing you can do, that and walking, as stated above.
Make subtle changes to your diet, ones you can stick to, drink shit tons of water, and drop surgars and starches. Real simple, fill up on veggies and fruit, and lots of protien
The point is you can keep talking about this forever, or you can do somthing about it. If you cant get to the gym, and try my program above, then convert it to a home program. body weight squats, pushups, and pulls, kettle bell swings, lots of walking. Small changes are easy to stick to, and over time as you see results, youll be inspired to make more changes. I`ve seen it happen a 100 times. Start small, and let your own victories be your insentive to make more changes, but trying to wait until you have everything perfect, will only keep you where you are now
Get it. Start now. Leave the key board, and start moving. Now !