It came to me about a month ago as I was putting on my shoes and socks, it was a slap in the face as I realized that I was having trouble putting them on. I need to get in shape. I really should have set my mind to this task a few years ago when my mom and sister were diagnosed with diabetes, or when my nephew became obese. Or even when my sister went blind because of the diabetes. And now I have a baby to take care of, and he needs someone to look up to.
So I decided that this year everything is going to change. I currently weigh 215lbs, and measure 5’9". My goal is to get back down to 185lbs or so, and gain alot of muscle. I’ve never been very muscular, and never really exercised regularly, but I’ve always done physical work, up until about two years ago. Now I spend half the day in an office, and the other half walking around talking to employees. Since this transition, I have gained about 20 lbs.
I tried to get into the Physique Clinic, because I need help with this- but I never got a response. So I am turning to the boards for help. I can’t put this off anymore! I just dont know where to start. I’ve given up almost all junk food, and started cutting back on my portion size. I have some exercise equipment in my house, and theres a promotional offer at my local gym, so this might be the perfect time to join.
So now, I just need to figure out what to do next, I was thinking about starting with the Velocity Diet, to lose some weight first. But I dont know if I should do this, or build some muscle first. I’ve been running on a treadmill, and I can keep up a steady 2 miles at 4.5mph speed. Should I just keep running to lose weight? Someone please help! Is there certain articles that I should read? I know ther is tons of stuff on losing weight, but I also want to build muscle. Any thoughtS on this? Thanks in advance.
Don’t look to diets. Start creating healthy habits. Losing fat is not hard if you just do it.
Look up the “7 habits” article by Berardi.
Start working out with a 3 day/week whole body workout based on the big compound exercies. “Starting Strength” is a very good one.
3 times a week, on non workout days do cardio. Start with your running and progress to vigorous brief interval workouts. These don’t have to be long but you should be sweaty in the beginning, panting by the time you reach the vigorous stage. You don’t give you age but check with you doctor before doing this.
The V-Diet is to get rid of the last bit but get rid of the bulk of it first without it. That way you won’t just put it back on when you’re done.
Don’t worry about the scale too much. The mirror will tell you more. Record your weight and measurements weekly.
do not drastically undereat. do not lettuce and radish all day long.
do 3 things.
read up on how to calculate your daily calorie needs, and then eat no more than 20% less than that number. keep a food log - use fitday.com
think big when it comes to nutrition. start with big principles - like have protein and green veg at every meal. or only have carbs 1st thing in the morning or just after workouts. ignore micro conerns like wether green or white tea is better.
Start a food log asap, listing how much of everything you eat and how many grams of carbs, protein and fat you’re eating every day. Weigh everything, read every label, look up online if there is no label, use your calculator, be as accurate as possible. It’s the fastest and most efficient way to really learn about food in general IMO.
As for workout plan, I would suggest finding something you’re comfortable with and looks like you might enjoy and do that for a while, and keep learning about food and excercise. You can customise a plan later when you really need it. For now, just eat right and exercise.
You have recived alot of great advice here. One thing about the running, be careful with your knees. Start with lifting weights then take walks or steady state cardio. I think HIIT (intervalls) can wait until you have nailed down strenght training and started to take daily walks for 30-45 min.
Try to start eating more green veggies, like celery/broccoli etc. They fill your stomach and helps with hunger. Also try too eat fruit, dont know how much you eat now but berries/oranges etc. are great for you and the fiber helps you feel full.
Good luck and remember you are in this for the long run so don’t go all out for a few weeks then quit.
You’re 25 years old and you’re 215# @ 5’ 9". Get an estimate, even a rough one, of your bodyfat percentage. A waist measurement would do. Unless you’re really, really fat, you’re not that bad off yet and you’re still young.
As the other posters have said, just start making some minor changes in your lifestyle and you’re going to be fine. If you approach this like you have a deadline and you’ve got to get it done in the next month or two months or six months… you’re probably going to set yourself up to fail.
So just be calm. Take it easy. Eat less. Eat better. Workout more and workout better. And you’ll be fine. Don’t try to fix it all in one fell swoop.
This is life. It’s a marathon, not a sprint. You want to make changes to your lifestyle that you’re going to continue doing the rest of your life; you don’t want to apply a bandaid that will make you meet some unrealistic short term objectives and then end up in worse shape over the long term.
This sounds like a good program to start with. I will be checking out the gym tommorow, and I will try the program. I will let you guys know how I feel tommorow.
Try to start eating more green veggies, like celery/broccoli etc. They fill your stomach and helps with hunger. Also try too eat fruit, dont know how much you eat now but berries/oranges etc. are great for you and the fiber helps you feel full.
Good luck and remember you are in this for the long run so don’t go all out for a few weeks then quit.[/quote]
Yeah, I havent been a big veggie, or fruit eater. But I’am trying to eat more that one serving of fruits and vegetables a day now.
Has anyone tried that new Superfood? Any opinions on this supplement?
Thanks everyone, I think all this information will be very helpful. I will be starting my food log tommorow, along with a modified weight training program.
Try to start eating more green veggies, like celery/broccoli etc. They fill your stomach and helps with hunger. Also try too eat fruit, dont know how much you eat now but berries/oranges etc. are great for you and the fiber helps you feel full.
Good luck and remember you are in this for the long run so don’t go all out for a few weeks then quit.
Yeah, I havent been a big veggie, or fruit eater. But I’am trying to eat more that one serving of fruits and vegetables a day now.
Has anyone tried that new Superfood? Any opinions on this supplement?
[/quote]
I think the new superfood will live up to it’s name. But if you want to lose weight the greens/fruits will help make you feel full, I think the point of superfood is getting all those vitamins etc. without feeling so full.
Big good luck to you, people here are friendly so keep a log and good things will happen I’m sure.
I checked out the gym yesterday, didnt really train,(didnt have enough time), but I will be going later on today, (I work nights 9pm to 5:30am). So I will going to gym after work. I will take some measurements before I start my training.
depending on work, you might be a bit too tired to train after, esp if it messes with your sleep patterns. but perhap if you train before work youll meet our nemisis: the squat rack curler, getting that pump before going out on the pull
Dont worry to much about your work hrs. I work from 11pm to 7 am so I know what its like. Try to take a 30 - 40 min nap if you can but not any longer b/c youll fall into a “deeper sleep” and it will be harder for you to get up. try drinking a pre-work out drink about 10 - 15 min b4 you get off work then go start to the gym. i have been useing ( and I might get in trubel for this) a Nitric Oxide/Creatine formula and it really works great. The hardest part about 3rd shift then going to work out is trying to winde down affter it can be a little tough.
But its something you get use to just make sure you can get a good 7 - 8 hrs of sleep when you do lay down.
[quote]caveman101 wrote:
depending on work, you might be a bit too tired to train after, esp if it messes with your sleep patterns. but perhap if you train before work youll meet our nemisis: the squat rack curler, getting that pump before going out on the pull[/quote]
I dont really tire myself out at work. Actually Im at work right now! I dont really do much labor in this job. Im the guy that no one knows what he is doing (Safety Specialist). And if I am not tired, I usually have some trouble sleeping, so working out in the morning might help with that too.
So anyway, I went to the Gym today, and as I was walking in I remembered that I did not bring my program with me. So I showed what a newbie I am; and walked around aimlessly at the gym. Well not completely, there was some people there that were worse than me, they were using benches to socialise!
Well here is some of the stuff I did today.
15 min warm up on treadmill at 3.5mph
Dumbell curls 2sets 5reps with 40 lbs 2sets 10reps with 30lbs
Tricep extension with a dumbell 2 sets 10 reps with a 35lb dumbell.
Squats 3 sets 5 reps with two 45lb plates (dont know how much an olympic bar weighs, so I dont know the total.)
Squats 1 set 4 reps 55 lbs on each side.
I did some other random exercises but cant remember exactly what. And I also cooled off on a treadmill at the end. (Actually the only reason I went to the treadmills at the end was that there was some girls stretching near there) I hope my wife does not see this post! I know Im a newb! But I cant help it I do have eyes, and I was done walking aimlessly in the gym…uh, I mean training, so this should be ok.
Oh, and I forgot to take my measurements. I already said it, Im a Newb!
Oh, and I dont think the squat racks at the gym get much use, except as towel racks! I think I was the only person that actually new what these were for (thats pretty sad), At least at this time of day.
Also the squats killed my legs. I can still manage to sit though. I guess I should have done my 5 sets.
[quote]Dreamline wrote:
Oh, and I dont think the squat racks at the gym get much use, except as towel racks! I think I was the only person that actually new what these were for (thats pretty sad), At least at this time of day.
Also the squats killed my legs. I can still manage to sit though. I guess I should have done my 5 sets.[/quote]
Get use to it b/c that is the way it is. I like to say “You wouldnt build a house on a week foundation would you?” (im sure im not the first to say that) Squats are something you wont see alot of ppl doing in the gym and I have never seen anyone other than myself doing deads. They your legs will hurt the first 2-3 weeks of doing squats untill they get use to them. After that it will get better. Also stay out of the Smith Mech. its useless. That is the thing that looks like a Squat rack but the bar only moves horizontally.
But as a matter of fact today is my leg day and I get PUMPED for it, I love it.(call me crazy) Im also at work right now and cant wait to get off and go do squats. Any who good luck and dont forget you program next time b/c it can help you at home.
One last peace of advise on that front go to Wal-mart and pick up a clipboard that opens up so you can keep your Program inside of it so that it wont get Fucked up in your gym bad. Make extra Coppies also so you can write down every thing that you do so that you can see your progression (thats the key).
But as a matter of fact today is my leg day and I get PUMPED for it, I love it.(call me crazy) Im also at work right now and cant wait to get off and go do squats. Any who good luck and dont forget you program next time b/c it can help you at home.
One last peace of advise on that front go to Wal-mart and pick up a clipboard that opens up so you can keep your Program inside of it so that it wont get Fucked up in your gym bad. Make extra Coppies also so you can write down every thing that you do so that you can see your progression (thats the key).[/quote]
Yeah, I actually enjoyed it also. While doing squats I felt like “the cool guy”, that actually knew that the squat rack was not for hanging your towels.lol
Oh, and I have one of those clipboards already, but should I really be carrying it around the gym while training? I know I should keep track of my lifts, but I was thinking about just carrying a small notepad with me.
