I need a plan!

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Fatigue

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I'm 5 feet 7 inches tall and weigh 176 pounds, and I want to lose a pound a week until around 155 pounds (at least, if it's going well I would definitely want to lose more), but I have completely no idea how to go about doing it.

First and foremost, I need an idea of how effort I have to put in to achieve this, so that I know if this goal is feasible for me.

Secondly, a plan of what I should be doing is good. I have about 5 months to shed around 20 pounds, but throw in schoolwork and you can cut that down to almost no time at all! I want to do something that I can integrate into my lifestyle without it affecting my work.

I want to do things that can be done without having to purchase any equipment. (A pullup bar is about all that's available, and I can't do pullups, so that doesn't count at all.)

Running for me is about 1.5 miles in 15-20 minutes, (if I am well-rested, did not exercise for the previous days). Pushups at a go (again, when totally rested, the number I can do at the START of a session) are about 15 (I just tried).

Meals - VERY varied, and not in a good way. Again, with school and all, I can't exactly eat regularly at the same time everyday. I don't eat breakfast because I'm definitely not hungry at seven in the morning, I'd much rather sleep in! So first meal of the day comes anywhere from 9-11+, depending on when my break is. Lunch is after school, somewhere around 2.30-3.00. Dinner is around 7, although I'd probably prefer to eat around 6. When I sleep varies a lot too, if that matters, I go to bed usually somewhere from 12-2am, wake up around 7. If I'm dead tired enough (When I sleep at 3-5am) I can fall asleep after getting home from school. (Around 4 if I don't have anything on after school.) So yeah, it's not a very good lifestyle. It's not that I like it or anything, no one wants to go to school with only 2 hours of sleep, but it's what I have to do sometimes.

First time on this forum, if I've left anything out tell me and I'll tell you!
 
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well first you have to have a good diet, and then you have to be willing to put whatever effort it will take.

It's not something that will happen without commitment. SO, having said that I suggest you look here for diet related info:

http://training.fitness.com/nutrition/nutrition-101-a-32846.html

then You can google: Workout without equipment

You might want to break it up into areas of the body instead of exercises, then find the exercises for that area of the body you are working out.

So you have:

Chest
Back
Legs
Abs
Shoulders
Triceps
Biceps

Create a routine like this:

Day 1 Chest and Abs
Day 2 cardio
Day 3 Back and shoulders
Day 4 cardio
Day 5 Legs, biceps and triceps
Day 6 cardio

and you can do cardio in between or a little each day, but take one day off a week.
 
I know that it won't come without some level of commitment, but like I said, I have other commitments too, it doesn't come easy, but I definitely want to give it a go first and see if I can do it without disrupting my life too much.

Q1. Any more specific links or thoughts on what I should be doing? I know you said what to do when, but how much? Like I said, I want to do something that will lose me about a pound a week, no more. (I don't want to do more than I have to reach my goal, I need enough resources left for the rest of my commitments.)

Q2. I think the diet is gonna be something I have to really work on, I'm in Asia, and in Asia high GI carbohydrates like white rice are a staple food, especially when eating out. (Even in school.) Also, a lot of people say that you can't skip breakfast even if you're not hungry, is this true? What I'm eating during break around 9-11am is something of my late breakfast, all my meals are pushed back. (e.g. Lunch at 2.30-3.00.) I don't like eating late because I do get hungry, but there's nothing I can do about it, I don't decide when I get to eat. (During school hours.) Is this a problem?

Thanks a lot for replying.
 
need a plan

Whatever you do, make sure the plan isn't too complicated or too rigid, or it's very unlikely you'll stick with it.

The plan has to have multiple elements-
1. Food intake based on understanding what your current calorie requirements are to stay the same weight, given a particular level of physical activiey (remember these will decrease as you lose weight). You can find calculations online.
2. Physical exercise. This means reasonable changes, and activities you won't actively dislike.
3. A healthy, balanced eating plan that does NOT cut calories too drastically.
4. Enough sleep and stress management to give you the support to stick with your plan :)
 
I suggest first setting your weight loss goals. Have a goal set each week and plan your exercises that week with your goal in mind. The key is to never start a workout without a goal in mind.
 
nancy262 said:
Whatever you do, make sure the plan isn't too complicated or too rigid, or it's very unlikely you'll stick with it.

The plan has to have multiple elements-
1. Food intake based on understanding what your current calorie requirements are to stay the same weight, given a particular level of physical activiey (remember these will decrease as you lose weight). You can find calculations online.
2. Physical exercise. This means reasonable changes, and activities you won't actively dislike.
3. A healthy, balanced eating plan that does NOT cut calories too drastically.
4. Enough sleep and stress management to give you the support to stick with your plan :)
Click to expand...


Great plan. I personally like the calorie restriction diet. It's not a fad or a bad idea as some might say. There are a lot of people who do it and they are far healthier overall, let alone maintain a regular weight.

The problem is that the body is based on thousands and thousands of years ago when food was scarce. For our evolution, there was no Mickey D's, there was no cheap corn based snacks or supermarkets loaded to the gills with food at every street corner. We had to track for miles and miles an animal and there were times where there was no food for days, possibly weeks. The body is programmed to store fat for when there is a "shortage" of food, but the problem is, it takes a minute and a half to order a meal at McD's thats at least half, if not more, of your total caloric intake for the day. There is no shortage...

I am probably the second most guilty person of this trend. My first piece of advice is retn "Food, Inc." You will not look at fast food the same again.

Second, pick fiber filled foods to keep you full and try to get in 6 smaller meals rather then 3 bigger ones and DO NOT skip a filling (fiber) breakfast. Personal suggestion - plain oatmeal. The flavored ones are loaded with HFCS (high fructose corn syrup). Regardless of the commercials about how it's "not that bad for you," and what some people might say, I believe you should cut as much of it out of your diet as you can.

Third, Make a plan to go to the gym and stick to it. I can't tell you how many times I was sitting at home whining like a child about how I didn't wanna go to the gym or for a walk at the park, forced myself to go and felt so energized afterwords.

Also, start a journal here. I just started one, plan to lose 40 pounds in the next 4 months. Being able to track your progress and having people to support you is so crucial. And don't be afraid to cheat every now and then. It will actually help you.



**Notice**
These statements have not been evaluated by the FDA and are not intended to cure, treat or prevent any disease.
They are also solely the opinion of Lettuce, your frendly neighborhood mechanic/gamer geek.
Use at your own risk.
:action12:​
 
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