i need some weight loss tips of my plan i'm working on

C

crommie

0
I've been sedentary for a about 15 years. I about 2 weeks ago I decided to pick up a bicycle for exercise purposes. I tend to do about 5 or 6, 5 minute trips during the day. I bike for a mile each trip. The reason I take so many little trips is I dont have very developed muscles in my legs and i get exhausted. I've tried adjusting the gears but that does not help all that much. i average about 8mph per trip.

During one of my trip, I cannot constantly keep peddaling all the way through. I have to coast after some, and I feel a real exhaustion and inability to keep peddaling. i've pretty much gone the same route on all my trips, and its about a mile back to my house.

I like to think I dont eat a whole lot of bad stuff. I watch what I eat and if there is one day I eat stuff thats not great for me its on the weekend. The only meats i eat are pork and beef, because i dont tolerate fish and chicken since i was a kid. can't eat it. i do like vegetables. I have also purchased some good cut roast beef and slices of colby jack cheese for sandwiches during the day. i use 7 grain mrs bairds wheat bread. I might have two of those during the afternoon with maybe one or two chocolate granola snacks during the day. during dinner is when i eat my larger portion meal. often my mom cooks it and thats when i get something other than roast beef sandwiches. something like meat balls, a portion of rice is typical.

Also something else i'd like to tell you, i run low on testosterone. its due to high doses of psychiatric medication over the past 15 years. i've been giving myself a injection of prescription testosterone every two weeks but to be honest i dont feel a whole lot different after being given it, not a whole lot different, and that dose is supposed to last me for 2 weeks. i worry that because i'm low on testosterone I wont lose weight or gain muscle.

i haven't started a fitday journal. i'll do that today.

also for drinks, i used to only drink coca cola. lots of it. i've quit that and stuck to V8 splash juice. i thought V8 splash juice was nothing but veggie juice but i found out 20 minutes ago thats its mostly high fructose corn syrup. i'm staying with water today. i generally dont like the taste of water, the V8 splash stuff taste too sweet so i was looking for a change.

really value your opinion. i'm very grateful for anything you tell me to just "do" i'd like to be about 220lbs i'd feel so much better about myself and life and would naturally function better even my mind.
 
Well you're on the right path already...good job.

What does your diet look like? Read some stickies here and post a specific diet plan. I try to stay away from pork as it is a very fatty meat (is this true for lean cuts of pork?). I eat primarily chicken and fish as my protein sources - I know you said you can't stand them, but if you're willing to do ANYTHING to get into shape, you'll have to begin eating them. Veggies are extremely important and you should try to incorporate them into every meal.
It seems like you're over doing it on the carbs - 2 sandwiches (4 slices of bread total) and rice (white, im assuming). You should switch to whole grain for all your carbs, including rice and cereal.
You also must eat 5-6 times a day! Albeit your meals won't be as big, but you'll stay fuller throughout the day.

As for exercise, I'm not sure if what you're doing is acceptable or not. I've heard you should be moving for atleast 15-20 minutes (or more) at a time. I'm sure someone else here will have suggestions on that.

Weight training should also be a key part of your routine. Check out some threads about basic weight training that you can do 3 times a week. This will build muscle (which burns more calories than fat, and looks nicer too:yelrotflmao:) and it will tell your body to 'hold onto' the muscle when you're dropping pounds.

Keep us posted
 
diet

regarding the fish and chicken. i'm afraid with me its more than just do something you dont want to do, i can't tolerate them because when i eat them i have a bad reaction, a ugly reflex.

its very difficult for me to understand what its like to eat many times a day. yes i do eat several sandwiches through the day, and didn't think that was bad. i eat the 7 grain honey wheat mrs. bairds bread. it taste very good though, dont know if its whole wheat or not.

dinner rice, yes tends to be white rice, only because my mom cooks it. i've tired the brown rice before and it doesn't appeal to me as much, though i can eat it. just hard for me to get excited about. and yes, i'm left with only two meats i eat pork and beef, which are the worst. but there really is no other choice with me. i do like vegetables.

i wish i knew more about how to take my biking to the next level. i feel very bad because this weekend i have not exercised at all. i had done very well during the week.

i'm not sure if i am gaining muscle when i bike, i've done it a good while now, but my muscles still get exhausted when i ride. i have to coast some part of my trip. i will also try and increase it by 5 minutes little by little.
 
the key of all improvement in physical activity whether it be cardio or weights is pushing yourself harder each time. Try to keep increasing the distance your out each time, or try increasing the time you keep pedaling before you need to take a coast break. You cannot get results if you don't keep pushing your body. Also, it's 99% mental. You can only do what you THINK you can do, and if you THINK you can do it...YOU CAN!
 
How tall are you? How old, and how many lbs do you weigh? What specifically are your goals?

You need a variety of exercises, not just biking, although that is a good starting point. Four things you should do if you're serious about this (you sound like you are :eek:)

1. Check with your doctor if the medication you're on (testostorone and all else) has an effect on your weight loss/gain or lack of. And what kind of effect you can expect if any.

2. Educate yourself on proper nutrition and exercise principles. There is a lot of very good and everlasting info on both in the stickies of this forum. It may take a little time to read them, but you will feel enlightened if you do. Without offending you, some of your statements about what you perceive as healthy food is way off the right info, so you can only benefit from reading what the experts have to say :eek:)

3. Once you've done all of the above, measure and weigh yourself. Then set clear and specific goals for yourself. Get an exercise and meal schedule done for yourself, and follow it.

Hope I don't sound too harsh, but that is really one of the only ways to get to where you wanna be. Educate yourself about what food and exercise does to your body and take action :eek:)

Good luck, and please keep us informed about your progress.
 
I agree with the posters above.

In order to help you best, knowing your height and weight and age is really important. Knowing your goal is 220 is good, but it will help us if we know the full expanse of what you're trying to accomplish.

I embarked on a weight loss journey last October/November, beginning at 270 lbs. The first time I stepped on a treadmill, it was sheer spiritual energy and determination that helped me get through the first 30 minutes at 3 mph, clinging to the support bars for dear life. 6 months later I am 55 lbs lighter and have a MUCH higher tolerance for physical activity! You have to start somewhere, and your bike rides are a great start--try working your body a little differently to see if you can compound your results. Try some weight training, and/or adding fast walking to your regimen. Pound by pound, it will get easier, and you will gain momentum as you lose those pounds. (I still have 50-65 to go!!)

See what you can do to gain a little more control over what you eat. Build your meal plan around facts and information that can be found on this site. Can you purchase more of your own groceries and plan your own meals? Can you ask your mom for support in your weight loss plan by changing up the menu? Your first post says you have been sedentery for about 15 years, so I am assuming that you can have some impact on your food choices, versus a 16 year old kid who doesn't.

Keep coming here for support, information, and motivation! Best wishes to you!!!!
 
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