Desperate need of weightloss help. Please anybody

[justrob83]

Hi, I'm a 28 year old male approximately 6'0 to 6'1 tall and weigh about 250 lbs. I am desperate for some weight loss help. I can't stand to look at myself like this anymore. I have 3 small children who o would like to see grow old. I have a treadmill and a weight bench at my house also

Now, I need weight loss help. Like knowing what to eat and how much. Also how many miles should I run on the treadmill daily?

I need help bad . I'm very depressed and would like to be able to go to the beach sometime soon

Any replies would be greatly appreciated


PLEASE SOMEONE HELP ME. I'M DESPERATE

 

[YouGYMoCOM]

Respectfully, you will most likely not like advise that will work. You must burn more calories than you take in, eat healtier and exercise some. Sorry

I was in the same shape several years ago and tried several ways to loss weight. In the end, the only thing that worked for me was to change my lifestyle.

Good Luck!

 

[Trek]

If you truly don't know what or how much to eat it can be overwhelming. I would recommend a program like weight watchers to start, they are a good resource to answer your nutritional questions and get you started on a healthier life style. For your cardio, I'd suggest a goal of 30 minutes a day on the treadmill. Run at a pace where you could have a conversation and not be gasping for breath. When you can do a steady 30 minutes then vary the time or intensity but that is day 2 stuff.
Do this for your kids, set an example for them of a healthy, in shape Dad who cares about his health. I wish you luck and success in your fitness goals.

 

[dloop20]

The best thing is to just get moving. Start making healthy choices. It will not be easy, but you have to do it. Go on walks, ride a bike, start out small. Perhaps getting a personal trainer can help provide some motivation for you.

 

[Maverickz]

The simple truth is if you burn more calories than you take in, your body burns fat to make up the difference. If you take in more calories than you burn, your body stores them in fat. You don't necessarily have to reduce your caloric intake as long as you burn more than you eat. For example everyone has heard of Michael Phelps. While training for the Olympics he was on a 12,000 calorie per day diet! Average "Tour de France" cyclists consume 8,000 to 10,000 calories per day.....BUT they burn them. On the other hand even if you whittled your diet down to a measly 200 calories per day but managed to only burn 100 then you would gain weight.

The next important thing to know is that the more muscle tissue you have the more calories you will burn even while sitting still or sleeping. A 7' tall professional body builder will burn a lot more calories in his sleep than a 5' tall 90lb guy will.

So the solution is to find a balance between building muscle mass, cardio workouts, and caloric intake. If you find it easier to do moderate exercise and greatly reduce your calories then that is what will work. If you find it hard to change your diet then you need more muscle mass and more cardio exercise.

Here is my suggestion to get started. First take a look at your diet and make a few small changes. Drink less soda and more water, switch to a lower fat milk, and change snacks from cookies and cake to peanuts/cashews and fruits. Another good muscle building snack is tuna fish. For your meals try to keep eating as normal for now. For exercise, work 3 days a week on building muscle mass with your weight bench and run on the treadmill 30 min per day (3 days per week minimum) at a pace that gets your heart rate up and keeps it up but doesn't leave you completely drained at the end. This being a minimal diet change and moderate exercise change should be fairly easy to do. Try this for 1 month and see if you see improvements. To accelerate progress, either step up the exercise or make further cuts to your diet.

 

[fit4life-mmg]

As a personal trainer myself, I can say you have gotten a lot of great responses! It really does have to be a lifestyle change. You want to look at the way you have been living your life thus far and start by making small changes to make it healthier. More sleep (8 hours), stress management, working out at least 3 times per week, eating whole foods, eating less processed foods, and drinking mainly water. Also make it a family thing by taking the kids out for bike riding, going to the park to play a sport or going to an festival or a museum or to the city where you can do a lot of walking while seeing the attractions. So here is a list for you starting out:

1. Workout 3 times a week. 20-30 minutes of intense cardio (intense for you) & 20-30 minutes of weight training

2. Take a yoga class. Either as a regular thing or just here and there. It will help you get some great stretching in. Additionally, it is a great way to manage stress. You need to manage stress in order to lose weight. It will help you working on your breathing and just give you perspective.

3. Try to stick to the basics as much as possible. Fruits, veggies, brown rice, whole wheat pasta, chicken, fish, eggs etc. Try to stay away or limit pre-packaged foods, pizza, soda and juice.Losing weight is like being on a budget, so you want to get the most bang for your buck. In other words, you want to save your calorie intake for the most nutrient dense foods. There is a lot more valuable nutrients in a piece of chicken, brown rice and green beans than a couple of slices of pizza and the calories of the pizza is probably more!

4. On the weekends or evening, whatever works with your schedule do something active with your family at least once a week. I listed some suggestions in my intro paragraph.

4. Work with a personal trainer, look into online training or take a fitness class. Safety is the biggest reason I recommend this. You want to make sure you are doing the exercises correctly. An injury can really set you back and delay you from reaching your goal. Get instruction from a professional who can show you exactly how to do different exercises and correct your form. Additionally, having a trainer or taking a class will hold you accountable to sticking with a program. Plus, you'll work harder than you would on your own, it's human nature!

Best wishes! Where there is a will, there is a way!

 

[greshie]

Be aware of the amount of calories that you eat. The more calories that you take, means the more calories that you have to burn. You should have a discipline in eating. Then exercise, since you have treadmill that home that won't be a problem. You can have 20 minutes on treadmill. You can also walk outside every morning or do some jogging.

It's nice too to visit the gym. Or if you can go to the gym, you can search for home exercise here so aside from treadmill you can do other exercises as well.

Good luck!