I need some serious help with my weight loss!

O

Oscar DeLaHoya

New member
Hello,

Im 5'11
230 lbs

One month ago i started my "weight loss" regime, well all i would do is bench press and arm curl every day. 5 sets of 10 for both exercises, and i would do about 100 sit ups and 200 squats a day.

When i started i was :

230 LBS
I could bench 20 lbs LOL

ONE MONTH LATER

230 LBS
I can bench 60 lbs LOL
And i dont fit into my clothes any better, im still as fat as i was before and this is obviously not working for me.

And on the side i would play baseball twice a week and walk the dog every other day. My eating was relatively good, not over eating, eating all my fruits and good stuff like that. And i still cant seem to lose any weight, a year ago i was 220 at one point and i went down to 190 in about 2 weeks by just eating less!!!! now i couldnt lose a pound to save my life!! LOL. I need help, i know i should be doing more cardio like running and going on a stationary bike ect, but im wondering if there is something else out there that will help me lose wieght, i want to go down to 190 AS quickly and healthy as possible!

You guys got any ideas? and is there any vitamins and or supplaments you guys reccomend? I know green tea will help with metabolism and i want to know if there is anything else i can take that will help my metabolism.

I would really REALLY appreciate any feed back please! my weight is bothering me, and i really want to lose the wieght fast but i hit a block and im not loseing nothing.


Thank You
 
Oscar DeLaHoya said:
Hello,

Im 5'11
230 lbs

One month ago i started my "weight loss" regime, well all i would do is bench press and arm curl every day. 5 sets of 10 for both exercises, and i would do about 100 sit ups and 200 squats a day.

When i started i was :

230 LBS
I could bench 20 lbs LOL

ONE MONTH LATER

230 LBS
I can bench 60 lbs LOL
And i dont fit into my clothes any better, im still as fat as i was before and this is obviously not working for me.

And on the side i would play baseball twice a week and walk the dog every other day. My eating was relatively good, not over eating, eating all my fruits and good stuff like that. And i still cant seem to lose any weight, a year ago i was 220 at one point and i went down to 190 in about 2 weeks by just eating less!!!! now i couldnt lose a pound to save my life!! LOL. I need help, i know i should be doing more cardio like running and going on a stationary bike ect, but im wondering if there is something else out there that will help me lose wieght, i want to go down to 190 AS quickly and healthy as possible!

You guys got any ideas? and is there any vitamins and or supplaments you guys reccomend? I know green tea will help with metabolism and i want to know if there is anything else i can take that will help my metabolism.

I would really REALLY appreciate any feed back please! my weight is bothering me, and i really want to lose the wieght fast but i hit a block and im not loseing nothing.


Thank You
Click to expand...

Losing weight fast is what got you here to begin with. Having such a drastic weight loss in such a short period of time most likely caused your metabolism to slow down, hence your difficulty in losing weight now.

Bench pressing and bicep curls are not going to help you lose weight. There are 3 elements (weight training, cardio & nutrition) to weight loss that must be used in conjunction with each other in order to have successful (re: long term) fat loss.

My suggestions:

1. Keep working out but focus on full body exercises that involve multiple muscles with compound lifts/movements. For example: Squats, burpee's, mountain climbers, weighted step ups, bench jumps, bent over rows, deadlifts, goodmornings. You've obviously got a bench and a bar with weight. You've got all you need to see some very successful results in weight training. On , I have some workouts listed there. Go have a visit to get some idea's if you like.

2. Yes, cardio is important. But it's not the be-all and end-all of weightloss. It is however, an important element in the whole equation. If you're cardiovascular fitness is poor - it will affect your lifts and ability to train hard. So, go for a jog twice a week or look at doing interval training (run/walk) for 15 minutes twice per week. More cardio does not equate to better weightloss.

3. Nutrition - you simply cannot out train a crappy diet. There are alot of elements in nutrition which can cause an individual to stall or see no weight loss. In order to help you here, you're going to have to be more detailed and honest with your daily consumption.

No vitamins or supplements are going to help you lose weight. Green tea is not going to help you lose weight. Solid hard work and commitment are your weapons in being successful.
 
What CE said above.

I will tell you that I think this is the key. You said:
My eating was relatively good, not over eating, eating all my fruits and good stuff like that.
Click to expand...
I wish I had a dime for every person who told me "my eating is good/healthy/ok" and then still couldn't lose weight. Every single one of them is eating unhealthily and too much.

At your weight, you should be eating around 2400 calories a day. Those calories need to be balanced between complex carbs, protein, and healthy fats. I'd recommend starting off with your basic 40/30/30 split of those things.

If you can list an example of what a typical day's eating might be, we could give it a look and make some suggestions.
 
Although I agree that cardio exercise is important for weight loss, I disagree that weight training won't help. I have had my best results with a combination of both exercise.

No matter what you read, you have to count calories and learn to eat with your head; not with your heart. No, you don't have to count each and every calorie but you do have to make good estimates. And the only way to learn to make good estimates is to actually count until you do.

So for weight loss, I recommend consuming 10 kcal per pound of body weight. Thus 2300 kcal per day for your current weight. As you lose weight, you will need to reduce calories. You should consume these calories in 4 - 6 meals per day with your larger meals earlier.

I say continue your weight training, focusing on compound movements of larger muscle groups. To that add cardio at your fitness level, working up to at least 30 min per day. Even a simple walk on the treadmill will do wonders to help.

I found the free smoothie recipe book at and subsequent email tips very helpful. Maybe you would too?

Good Luck,

Bob
 
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