Okay so this is my dilemma. I've been trying off and on to lose weight for a couple years. I'm an 18 year old male, 6'2, 225 or so pounds and I probably need to lose 25 or 30 so pounds. My biggest battle I have going is with my mind. I have a LOT of trouble finding the motivation to go to the gym and eat right, or take care of myself in general. I live with my parents and eat the food that they stock the fridge with, which generally isn't the healthiest stuff in the world. I go to school and I work, and in my little spare time I spend it with friends. I do have a gym membership along with a treadmill at home but when I do have the time I always find myself putting it off. I would love any tips on what I could possibly do.
Desperately Need Advice
- Thread starter fnmkid
- Start date
theleip
2
I know how hard it is to get into the habit of something good, the bad ones seem to come pretty easy. I am probably one of the laziest people in the world, I was one of those people that would huff and puff about having to go get something from the car, and spend more time searching for the remote than it took to get up and turn the channel by hand. Sometimes it takes something to click, and sometimes you have to make that click happen yourself. I did the later. I was tired of feeling unhealthy, wanted to lose some weight but didn't have the knowledge. So i came here, looking for answers and advice and got them. The knowledge is the most important part, once you have that the will becomes easier.
So here is some knowledge and hopefully we can help you apply it.
In a day with your activity your body (with the stats you gave) burns between 2500-2700 calories a day. What you want to do to lose weight is to create a calorie deficit of 500 calories. Meaning you should take in 2000-2200 calories a day to lose weight. Doing any less than that will make you store fat due to starvation, so you want to try to keep it in that range for best results and to not lose muscle tissue.
You want to eat 5-6 meals a day, with each meal having close to or equal amount of calories. Try and do what you can with the food you are provided and see if you can get your parents to buy you a few things. You want to eat 1 carb and 1 protein for each meal. Good carbs are whole grains, veggies, fruits. Protein should be lean meats like chicken, turkey, egg whites or protein shakes. also throwing in some non-fat cottage cheese and yogurt is a good source. Drink plenty of water, cut out soft drinks and all that. Basically you know whats bad and if you don't well then just ask, trust me we will be quick to tell you.
You want to get in 4-5 days of cardio and 3 full body strength training days in for working out in the beginning. Training is important because muscle burns fat faster. Try and do both HIIT cardio and Low intensity cardio. HIIT is explained in a whole forum section on this board. Low intensity is basically staying at your target heart rate for an extended amount of time (25 to 40 mins). I do both in my routine and have seen great results.
Now of course this is a basic guideline but read around this boards, read the weight loss FAQ, and get the info. Make a list of why this is important to you, weither it be a girl, the desire for one, health, whatever. Give yourself a prize to reach. Also when your working out put on a movie or good music, distract yourself at first. Starting out you don't have to be so focused and serious sometimes, allow yourself to make mistakes, just keep doing it, make it a habit, that is the most important thing. Then once it does, make the diet even cleaner, get even more focused, ween yourself into a lifestyle change because thats what it is. Its not a diet, its a new life.
So here is some knowledge and hopefully we can help you apply it.
In a day with your activity your body (with the stats you gave) burns between 2500-2700 calories a day. What you want to do to lose weight is to create a calorie deficit of 500 calories. Meaning you should take in 2000-2200 calories a day to lose weight. Doing any less than that will make you store fat due to starvation, so you want to try to keep it in that range for best results and to not lose muscle tissue.
You want to eat 5-6 meals a day, with each meal having close to or equal amount of calories. Try and do what you can with the food you are provided and see if you can get your parents to buy you a few things. You want to eat 1 carb and 1 protein for each meal. Good carbs are whole grains, veggies, fruits. Protein should be lean meats like chicken, turkey, egg whites or protein shakes. also throwing in some non-fat cottage cheese and yogurt is a good source. Drink plenty of water, cut out soft drinks and all that. Basically you know whats bad and if you don't well then just ask, trust me we will be quick to tell you.
You want to get in 4-5 days of cardio and 3 full body strength training days in for working out in the beginning. Training is important because muscle burns fat faster. Try and do both HIIT cardio and Low intensity cardio. HIIT is explained in a whole forum section on this board. Low intensity is basically staying at your target heart rate for an extended amount of time (25 to 40 mins). I do both in my routine and have seen great results.
Now of course this is a basic guideline but read around this boards, read the weight loss FAQ, and get the info. Make a list of why this is important to you, weither it be a girl, the desire for one, health, whatever. Give yourself a prize to reach. Also when your working out put on a movie or good music, distract yourself at first. Starting out you don't have to be so focused and serious sometimes, allow yourself to make mistakes, just keep doing it, make it a habit, that is the most important thing. Then once it does, make the diet even cleaner, get even more focused, ween yourself into a lifestyle change because thats what it is. Its not a diet, its a new life.
Another great post by Theleip. I just wanted to add that if you get a serious kick butt routine and stick with it for 2 weeks... you will probably start seeing results.
Men see results faster than women. These results can be the thing that keeps you going. I always award myself with some prize. Either a movie or a hike or a new pair of jeans. Something that I want. What do you want?
Men see results faster than women. These results can be the thing that keeps you going. I always award myself with some prize. Either a movie or a hike or a new pair of jeans. Something that I want. What do you want?
theleip
2
Suppliments and vitamins aren't nessecary however adding them to your diet never hurts.
Here are some to look into.
-Multivitamin
-Protein Powders- for added protein
-Green tea-full of good stuff, antioxidents, helps your metabolism, fights cancer cells
-Flax seed (oil, tablets, or actual seeds)- good fats and fiber
Here are some to look into.
-Multivitamin
-Protein Powders- for added protein
-Green tea-full of good stuff, antioxidents, helps your metabolism, fights cancer cells
-Flax seed (oil, tablets, or actual seeds)- good fats and fiber
Hahah I just noticed I posted this in the women's health forum, so if someone could move to the appropriate one.
So this is my routine so far. I've cut back on all fast/fatty/processed foods and I've been eating as healthy as possible (vegetables, fruits, etc.) I've been going to subway and picking up their 6 inch turkey subs on white with no cheese or any kind of sauces, just the meat and vegetables.
I've been drinking a lot of water and green tea and planning on excercising five days a week. I purchased a multi vitamin and some protein powder (as my schedule is really busy and its hard to get in a good healthy meal with lots of protein).
I go to the gym three times a week. Mondays I do full body (lats, shoulder press, incline press, bicep curls, leg curls, leg extensions, medicine ball situps, and exercise ball situps). Wednesdays are just upper body (seated row, chest press, fly, tricep pushdowns). Fridays are lower body (curls, extensions, press, calf raises) and abs again. On all those days I do 30 minutes on the cross trainer, keeping my heart rate at what the trainer there said was the best for burning fat.
On Tuesdays and Thursdays, I do 20-25 minutes on my treadmill at home at that same heart rate.
So how would this be for losing weight? Also, how does one properly use the multi-vitamins and protein powder? Thanks!
So this is my routine so far. I've cut back on all fast/fatty/processed foods and I've been eating as healthy as possible (vegetables, fruits, etc.) I've been going to subway and picking up their 6 inch turkey subs on white with no cheese or any kind of sauces, just the meat and vegetables.
I've been drinking a lot of water and green tea and planning on excercising five days a week. I purchased a multi vitamin and some protein powder (as my schedule is really busy and its hard to get in a good healthy meal with lots of protein).
I go to the gym three times a week. Mondays I do full body (lats, shoulder press, incline press, bicep curls, leg curls, leg extensions, medicine ball situps, and exercise ball situps). Wednesdays are just upper body (seated row, chest press, fly, tricep pushdowns). Fridays are lower body (curls, extensions, press, calf raises) and abs again. On all those days I do 30 minutes on the cross trainer, keeping my heart rate at what the trainer there said was the best for burning fat.
On Tuesdays and Thursdays, I do 20-25 minutes on my treadmill at home at that same heart rate.
So how would this be for losing weight? Also, how does one properly use the multi-vitamins and protein powder? Thanks!
theleip
2
Well you are on a great start! Also men and women post in the weight loss section so no worries there.
I would look into doing HIIT cardio after you training as its better for not eating into muscle tissue. In short you warm up for 5 mins, then run as fast as you can for 1 min (if that is to much at first then do it in burst of 30 secs) and then do a brisk walk for 1 min and repeat. Then cool down a light jog/walk at the end for 5 mins. It takes 20-25 mins (you never want to do it longer than that really) and it takes in more of your fat storage and less of your muscle storage, so they days i weight train i do HIIT.
On the day i just have cardio i do low intesity for at least 30 mins no more than 45 mins) For low intesity (staying at target heart rate range) it takes a good 15-20 mins to start going into your fat storage. However if you do this first thing in the morning you are in a fasted stat and may hit it a little quicker.
As far as you diet you know do what you can (though it is most important). IN the future try to take out white bread and replace it with whole grain as white bread is very good for you and has a higher GI level (sugar spikes).
You want to try and get as much protein as you can from lean meats of course, however shakes are better then nothing. After you train is the most important time to get a shake in as it well help you be less sore from working out and start the process of repairing the torn muscle tissue. The rest of the time if you use powder just add it to some milk with a meal where you are lacking a protein source. But again try to get it from actual food when you can. I usually get one after my workout and then in some skim milk as my late night snack if hungry.
The vitamins just take first thing in the morning as they will provide you with energy for the day.
Keep up the great work and good for you for asking questions and trying to understand how it all works better. I am sure you will start to see results in no time.
I would look into doing HIIT cardio after you training as its better for not eating into muscle tissue. In short you warm up for 5 mins, then run as fast as you can for 1 min (if that is to much at first then do it in burst of 30 secs) and then do a brisk walk for 1 min and repeat. Then cool down a light jog/walk at the end for 5 mins. It takes 20-25 mins (you never want to do it longer than that really) and it takes in more of your fat storage and less of your muscle storage, so they days i weight train i do HIIT.
On the day i just have cardio i do low intesity for at least 30 mins no more than 45 mins) For low intesity (staying at target heart rate range) it takes a good 15-20 mins to start going into your fat storage. However if you do this first thing in the morning you are in a fasted stat and may hit it a little quicker.
As far as you diet you know do what you can (though it is most important). IN the future try to take out white bread and replace it with whole grain as white bread is very good for you and has a higher GI level (sugar spikes).
You want to try and get as much protein as you can from lean meats of course, however shakes are better then nothing. After you train is the most important time to get a shake in as it well help you be less sore from working out and start the process of repairing the torn muscle tissue. The rest of the time if you use powder just add it to some milk with a meal where you are lacking a protein source. But again try to get it from actual food when you can. I usually get one after my workout and then in some skim milk as my late night snack if hungry.
The vitamins just take first thing in the morning as they will provide you with energy for the day.
Keep up the great work and good for you for asking questions and trying to understand how it all works better. I am sure you will start to see results in no time.
Just wanted to throw in a quick post- vary your cardio and throw some squats into the lower body routine. They are great.
Okay so once again, I fell off the wagon. It started last Friday. I was getting frustrated with trying to find healthy things to eat. I went to the gym and was doing my cardio. I was using the fat burn program which monitors your heart rate and for whatever reason my heart rate stayed too low causing the machine to bring the resistance to an unbearable level. So I just decided to get off and leave.
For the last week I've been eating less but when I am eating its not very healthy. I haven't been able to get to the gym at all.
I know deep down I really want to get rid of this weight but I just can't get the right mindset. What can I do?
For the last week I've been eating less but when I am eating its not very healthy. I haven't been able to get to the gym at all.
I know deep down I really want to get rid of this weight but I just can't get the right mindset. What can I do?
Find a program that excites you. Why not do 4 minutes of 30 second sprints and then 30 seconds recovery then 30 seconds sprint, etc to 4 minutes. Then try doing 20 pushups and 20 squats and then the 4 minute sprint thing again.
Mix it up and have fun. Do you like to ride bikes? Then grab your bike and hit the trails. I love trail running... so I find sweet trails near me and run like crazy.
Do 20 pushups one commerical break and 20 squats the next commercial break. Then 20 tricep dips... then 20 lunges...then 20 ab crunches... and so on. Make it fun
Mix it up and have fun. Do you like to ride bikes? Then grab your bike and hit the trails. I love trail running... so I find sweet trails near me and run like crazy.
Do 20 pushups one commerical break and 20 squats the next commercial break. Then 20 tricep dips... then 20 lunges...then 20 ab crunches... and so on. Make it fun