looking for a program
- Thread starter OldTrout
- Start date
Sorry, but you're going to NEED to kick the overeating and sugary, empty calorie snacks to lose weight. Unless your willing to show self control and have a say in what you consume you really can't be helped.
Why do you say you CAN'T stop overeating? What is preventing you from doing so?
Burning fat and losing weight is part exercise, but it's hugely diet. You need to restrict your calorie intake into a daily defacit in order to drop weight.
As for the cardio and strength training, read the stickies.
Why do you say you CAN'T stop overeating? What is preventing you from doing so?
Burning fat and losing weight is part exercise, but it's hugely diet. You need to restrict your calorie intake into a daily defacit in order to drop weight.
As for the cardio and strength training, read the stickies.
OldTrout...........I can help you! Sup!.......How is it going?.........
You want to lose weight.........Uh.......Yes..........I will lend you my hand!
You have to put in "service" the "ALL POWERFUL" Calorie--to your favor!.....and it will show YOU........the way.......and will make you SMILE!...............>
-----and make you dance the fricken JIG..........BABY!The---->OldTrout!
OldTrout gave a SHOUT and became the fat loss SCOUT! He will not BLACK OUT, he must CHILL OUT without a DOUBT and bring the body he desires ABOUT, and this he will TOUT; I SPOUT!...............HEHEHEHEHE----------->
Its time for.........a COOL CHANGE,,,,,,,,BROTHA!
Put your hand on your chest. You feel it beating? As long as it is......nothing is going to stop you...........ROCK AND ROLL!!!!!!!!!!!!!
Some Basic information that can lead you to fat tissue loss
Calorie calculation is an approximation science, remember this. Through your journey WATCH, LOOK, and LISTEN, to your body..........it will TELL YOU if your doing the correct things or combination of things!
○ Change your eating habits (below are some suggestion examples)
○ Substitute an artificial sweetener of your choice in the replace of refined white sugar (Refrain from Refined Sugar like you would a disease)
○ Try eating 5 to 6 smaller meals during the day
○ Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and good fats
○ Drink lots of water during the day and before, during and after exercise
○ Simple Carb Examples: Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc
○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder,, etc
○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.
This is what you need to do:
This an approximation science, but you can narrow it down very close, if your meticulous in your vision when looking at the data.
Tweak your desire and passion by educating yourself on the basic requirements of losing fat tissue. With your age, sex, height, and weight, in mind, find your approximated base calorie needs (this is organ function, breathing, or bodily function needs). One can use the Benedict Formula.
Calculate your BMR:
The Harris Benedict equation determines calorie needs for men or woman as follows:
• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise.
This gives you your total calorie requirement or approximated Maintenance Line (I call it the MT Line).
Step One : Calculate your BMR with the following formula:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
Create a Calorie Deficit:
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
Every 3,500 calories is equivalent to approximated 1 pound.
If you cut back 500 calories a day, you will lose approximated 1 pound per week. (not necessarily all fat)
If you exercise to burn off 500 calories a day you will also lose approximately 1 pound per week.
The calorie deficit margin is just an example:
Apply this knowledge by backing off the approximated MT Line (approximated Maintenance line), say for example, a -500c per day, for about 1 week. Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes). Note the time, and the approximated wgt.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT-500c).
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy (not optimal because your in deficit) to fuel your training and exercising schedule.
At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean). To further assist you, I want to tell you that for every approximated caloric deficit of (-3500c), one could lose 1lb of fat tissue. (though some may not all be fat tissue, this information is for another question, and isn't presently suited here).
Now, in this example you were calculating a -500c per day deficit. There needs to be -3500c to lose approximated 1lbs of fat. Now lets do some basic math. -500cX7=-3500c. With all things considered equal, and you were meticulous and faithful on the diet, you should have been CLOSE to losing at least one pound of tissue in the week.
If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.
Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet, AND how faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?!), AND how accurate you figured in your activities caloric wise.........but, you have the base information to begin making adjustments.
The calorie SURPLUS margin is just an example: (attempt to gain weight)
Apply this knowledge by going OVER the approximated MT Line (approximated Maintenance line), say for example, a +500c per day, for about 1 week. Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes). Note the time, and the approximated wgt.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT+500c).
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy (not optimal because your in deficit) to fuel your training and exercising schedule.
At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean).
If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own
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The Nutrients are an essential factor in the diet; however, the law of energy balance within the DIET, is the ultimate KING while the Nutrients can play in some decisions made within the body.
Do yourself a favor, figure out your MT line, adjust off of this, eat well balanced spaced out meals (DONT EVER starve YOURSELF), AND listen to your body for the results.
While you are trying to figure out your body, IT WILL PAY YOU BACK, I promise. You have to learn to MASTER yourself to become the master of weight loss for YOURSELF.
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"Let your inner vision cultivate your ultimate exterior expression" —Chillen
"The strongest inner feeling that prevails will result in the exterior expression" –Chillen
"Your cultivation and manifestation of thought accumulated within your reasoning will determine your outcome"----Chillen
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Deficit dieting is the fat burner, and EVERYTHING follows after this. The deficit can be implemented through the diet or exercise can cause the deficit when you know your MT line reference. Without a adequate deficit, cardio WILL NOT burn fat off you. This is WHY I don't partake in the cardio debates of heart rate, etc........because the bottom line is the deficit diet....period, debate OVER. If you stick to the basic: The Law of energy balance, and tip this to the negative side of the equation, you will be on your way, with everything considered equal and your healthy.
Losing fat is sort of like draining a pool. It usually leaves the shallow end first before the larger end starts to diminish. But, fat and/or tissue is lost all over when deficit dieting.
If you want to lose overall body fat, get your diet in order, eat clean, learn what your approximate MT reference line is according to activities (and back off a HEALTHY margin), and perform overall weight training, and of course, include cardio (cardio DOES have its benefits other than burning calories, carbs, fat, ect).
The most effective beginning is to look at your diet, and make a diet journal in my opinion, THEN work in a training program around this diet.
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You must have "some obsession".
Have controlled obsession (and obsession to a---Point, is necessary), but some lose this obsession once they learn the amount of work it requires. There eyes then widen and then the obsession then pops right out. Dont let this happen to you: Raise your Want-o-Meter to a new higher level.
Best Regards,
Chillen
HEY!.........You CAN kick the snack habit!
Can't hasn’t done anything. Can will do everything!
(Chillen)You must have a system in place to deal with both your strengths and weaknesses. You must be aware of the external environmental triggers that effect both your inner strengths and inner weaknesses, and have the consciously aided intellect to overcome and stimulate them to your benefit.
I can stipulate some things you can do, but it is STILL going to take some mental strength to overcome any and/or all spotty or on going bodily and mental functions that are participating in the bad habits to attempt to control them.
I want you to read this link:
http://training.fitness.com/weight-loss/weight-loss-intricate-27164.html
The Self Examined is the Self-Worth looking into.
(Chillen)
Acknowledge you read it……..
Then I will post something else for you……..
Best wishes
Chillen
Chillen- I read the posting...thanks for the words of wisdom.
So, my problem is this- I eat healthy until about 4:00, when I'm ravenous and will eat just about anything. What kind of snack around 2-3pm in the afternoon will prevent this and overeating at supper?
Also, I usually mix weight training with cardio. Here's what I generally do:
Day 1: Biceps and Chest, treadmill run for 20min.
Day 2: Back and triceps, treadmill run for 20 min.
Day 3: Legs and shoulders, treadmill run for 20 min.
Day 4: Rest.
Is this ok to do? Also, should I supplement my diet with a protein shake (ie Vanilla-flavoured Whey or something)? And if so, when should I drink it? Before or after workout, and what time of day?
Also, I can only generally make it to the gym around 8pm after a day's work, when I'm really tired...how do I boost myself?
So many questions...I want to get started and get into shape!!!
OldTrout
So, my problem is this- I eat healthy until about 4:00, when I'm ravenous and will eat just about anything. What kind of snack around 2-3pm in the afternoon will prevent this and overeating at supper?
Also, I usually mix weight training with cardio. Here's what I generally do:
Day 1: Biceps and Chest, treadmill run for 20min.
Day 2: Back and triceps, treadmill run for 20 min.
Day 3: Legs and shoulders, treadmill run for 20 min.
Day 4: Rest.
Is this ok to do? Also, should I supplement my diet with a protein shake (ie Vanilla-flavoured Whey or something)? And if so, when should I drink it? Before or after workout, and what time of day?
Also, I can only generally make it to the gym around 8pm after a day's work, when I'm really tired...how do I boost myself?
So many questions...I want to get started and get into shape!!!
OldTrout
No matter what system you can get into place, you are going to have to have some degree of self discipline to be successful.
One thing you can do is eat multiple meals throughout the day,,,,eat as often as you wish before 4P (just ensure the caloric content follows suite with your caloric limitations), drink lots of water, add some fiber rich foods along with your carbs, proteins, and good fats before 4P. Think bulky foods during the day: Lettuce and salads (which if done right, you can eat ALOT OF), and Oatmeal........things like this, in the basic sense.
When you go to the grocery store look for things that carry a nutritional punch but are low in calories (and no white sugar!)---many to choose from!
Do you have time to switch to a full body workout 3x a week? If not you can do a upper/lower split........but your current routine needs changed.
I dont like your current routine: The triceps are getting smacked on day 1, day 2, and day 3 (if shoulders are military presses)....three days in a row.
In addition, for back what are you doing? Bent over row, if you are, this indirectly effects the Bicep...therefore, biceps are getting smacked on day 1 and day 2 or two days in a row.
Yes, do included a whey protein powder if you wish. And, you can include this before and after your routine. However, after your routine, concentrate on getting some good carbs: quick simple carbs and complex.
What do you do for work? Is it physically demanding? Is it both physically and mentally demanding. Or more mentally demanding. Just curious.
How many hours do you work? What time do you get home? What time generally do you go to bed?
For 8 solid months during my personal weight loss goal I worked to and sometimes more than 8 hours: I NEVER missed one Workout, and never cheated on my diet in the sense of giving in to desires that would be counterproductive. In stead, I made plans for my weaknesses and strengths......according to my environment. Sure, I had to go on some trips and I "couldnt" "possibly" workout--I am not talking about this sort of thing.
You have to understand, that you are introducing a new stress to your body that it isnt used to, and feeling tired with this in your environment, is a common beginning problem. It will lesson over time, but then again, it can surface again for a variety of reasons.
I am interested in the type of job you have to see how taxing it is on you during the day. Armed with this knowledge, it could be possible to do a "slower introduction" that is progressive in nature to ease the fatigue.
What I mean by this is just a few exercises and sets (and not too taxing on the CNS-Central Nervious System), and slowly increase it over time.
We can work with your fatigue.......but..it is still going to take some self-discipline.......and a WANT and YEARNING and INTENSE DESIRE to achieve your goal......ABOVE your environment.........there is NO way around it.
Best regards,
Chillen
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Hey Chillen- thanks again.
I'm a teacher..mentally and somewhat physically taxing..on my feet all day.
Are these good snacks to have...detour bar, protein shake, peanut butter, oatmeal?? When should I eat them?? Also, can you recommend a good protein shake?
I'm not starting from scratch, I can run at a decent pace on the treadmill and can lift an average amount of weight. So if cardio is cardio, what's a good strength training routine...? There's so much info everywhere, it's hard to know what works and what doesn't.
OldTrout
I'm a teacher..mentally and somewhat physically taxing..on my feet all day.
Are these good snacks to have...detour bar, protein shake, peanut butter, oatmeal?? When should I eat them?? Also, can you recommend a good protein shake?
I'm not starting from scratch, I can run at a decent pace on the treadmill and can lift an average amount of weight. So if cardio is cardio, what's a good strength training routine...? There's so much info everywhere, it's hard to know what works and what doesn't.
OldTrout