Just started my Weight-Loss efforts- very inexperienced.

K

kludge

0
Hello everybody!

I'm not very good with fancy story telling or introductions so I guess i'll just tell it like it is :)

I am a 6'2 Asian male, I have just begun to worry about my weight and all this unsightly fat on my body. Fat aside, I am a very healthy person.

I have just started my weight-loss plan, and currently I am doing some Cardio to get rid of my fat, however, I am very inexperienced with how to plan my weight loss goals. My goals are to lose 60lbs off my weight (im 280lbs) and lose overall fat (especially my chest area).

From my efforts so far, I have only lost about 10 pounds, I use to be 290lbs and now I weigh 280 (it's not much, i'm still quite heavy)- I started my planning and 'workout?' about 3 and 1/2 weeks ago. I have been reading around about.com and askmen.com for some weight-loss tips and from what i've gathered it's good to do a mixture of Cardio and Weight-training- what I am currently doing is only running on the treadmill:

1 min of warm up.
4-6 mins of jogging (5mph), or every 50 calories.
brisk walking for 5 mins to rest (3 mph)

Repeat for 30-45 mins.

So I guess the reason I am here is because out of my own motivation and for reason's of Health and Relationship I want to improve the way I look and the way that I feel- and I have some questions that I'd really like to ask:

1. Why do my calves start to ache when I run? I bought new shoes to accomodate me (because I have flat feet).

2. What does 'Water Weight' mean?

3. What are some good tips to immerse weight-training with Cardio to get the best results when I don't have much access to a Gym (i'm only a college student! I'm not made of money! haha!)

4. What are some good choice of foods that I should eat? And what can they offer for my body?

5. I eat alot of Red Meat, this could be bad- and I sometimes get smelly farts (hey, being totally honest here :yelrotflmao:)- so i'm wondering how I can make my flatulantes smell better.

To get a picture of what I look like, here is a picture of my family and I on vacation in Cancun! (I don't have any pictures of myself alone....lol), i'm obviously the one on the far left, the fattest one, hehe.

n199701406_39842515_5847.jpg


Alot of my friends say that I don't look 280lbs, more like I am 210-240 range (I guess being 6'2 has it's advantages)- so I guess my bone density or the muscles in my body are contributing to my weight? I'm not too sure, that is why I am very inexperienced with all these matters.

So any advice would be greatly appreciated!

Thank you very much! :hug2:
 
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Weight alone is not the optimal measure of progress, since you could be overweight with muscle, but not be unhealthily overfat (though it does appear from the picture that you are carrying excess fat in addition to possibly more than average muscle). You may want to get your body fat percentage checked. Note: home body fat tests like the electrical resistance scales and pinch calipers are not very accurate in an absolute sense, but can show upward or downward trends over time. Another home method to check progress is to measure you waist around your navel -- aim for less than half your height for general health (athletes are likely a little lower, perhaps 46%).

For cardio exercise, running may be hard on your joints due to your current high weight; you may want to consider doing bicycling, swimming, and/or rowing for some of your cardio. For weights, does your school have a gym that you can use?

For nutrition, there is a sticky in the nutrition forum. What do you currently eat, besides red meat? Note that high intake of red meat and processed meat has a convincing increased risk of colon cancer.
 
At your weight, you will lose a good amount of fat just cutting processed foods, junk, sodas, juices, etc. Would be best to probably make this a gradual change, and gradually lower the amount of crap your eating until its completely non-existant.

Clean up your diet, get a good weight lifting and cardio routine.
 
Hi Kludge--Welcome to the fourm--

I'll answer your questions in the order you asked them:

1. Your calves probably hurt mostly because you're heavy--there's a lot of strain on the tendons in the shin and calves. As tjl said, biking or elliptical machine might be a good way to do your cardio as the weight is coming off. When I was just getting started, at a similar weight to yours, walking was king!

2. "Water Weight"--your body obviously has water content. Teh amount of water content can come from a few things, including activity level and exercises performed, hydration, carb intake, etc. For example people on low carb diets like Atkins often first lose "water"; the higher your blood sugar, the higher the water content. Reduction of carbs reduces water content in the body. Someone will come along here and say this is wrong and properly explain the exact mechanism at play here--I am dramatically oversimplifying.

3. Cheeck our Body Weight Training--there is a sub-forum here. I don't do much with this, as I have access to a gym, but it is basically using your body weight as the means of resistance, therefore reducing the need for fancy gym equipment. Always do weight training first, then cardio.

4. Check our the Nutrition forum here. You will learn more there than I can explain to you here.

5. Try to incorporate less red meat and more lean meat for protein--like chicken, tuna, ham, and fish.

You are doing AWESOME if you have lost 10 lbs in 3.5 weeks--that's a great start! Keep learning and you will reach your goals!
 
tjl said:
it does appear from the picture that you are carrying excess fat in addition to possibly more than average muscle.
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Look, this guy is all about reality...so let's be honest. He is carrying a LOT of excess fat. That backpack on his belly doesn't hide the girth: he's displacing some serious mass and unless he takes drastic & dramatic action he could seriously jeopardize his life-expectancy, health and quality of puntang he can score on! This is serious folks....

Okay, fine...you're heavy. They say it's wise to accept the things in life we can't change; guess which category this fits into? Yep; THINGS YOU CAN CHANGE! And you've taken a good 10-pound step towards doing something about it, but we're not out of the woods yet. If you're like most people this isn't the first time you've put down the fork for a few weeks and lost some weight. My hunch is that this is something that has plagued you all your life, it's probably genetic too (except for one of your brothers who's inexplicably thin and thinks he knows the secret to weight-loss...so you just say "shut up Gary, you don't know what the f*%K your talking about").

So life dealt you some fat cards...what's new? The advise you've gotten so far is excellent, but let me introduce something for you to chew on (no calories):

Would you paint, details, wax, polish and get a car all cherried-out just to take a sledge hammer to it and trash it? It would seem an exercise in futility....all that work for nothing. In the same manner of thinking, you've already endured some hunger, exercise and made some progress; this too will be in vain if you return to your former weight. I'd suggest you sit down and have a long talk with yourself (I'm not talking about masturbating cause I know some people on this forum are...nevermind). Really ask yourself where you are in life and if you're prepared to take this on....cause my point is, you should commit to doing this for sure AND the rest of your life....OR why waste your time only to return to the buffet line? So do or don't, moving on:

So here's what I want you to think about....

You can run this one of two ways:

1) Lose weight now, realize it's the best thing you ever did, use your new body to feel great and get good-looking girls, feel confident and thrive

OR

2) Hope you survive your mid 40's heart-attack and then, if you survive, get serious about losing weight and then regret not having done it sooner. Oh, bad news...because you were fat you only scored a fat wife and now you have to live with that for the rest of your life because it would bring dishonor & shame to your family if you divorced her fat ass...and let's not even get started about her sister and that incident at your wedding!

Still with me? Okay...moving on

The good news:

Your young (fast metabolism)
Your male (fast metabolism)
Your motivated (dammit)
You have a strong physique with wide shoulders; you can emerge buff!

As pointed-out, at this point your body is ready & willing to be thinner.....by simply cutting calories and getting some exercise you'll make huge progress at a rapid rate. You don't have to stress about carb/protein ratios, strange sets of weight at the gym, cuts, re-feeds, etc.

You need to eat less and move more...simple as that. EVERYTHING WILL FOLLOW almost automatically.

This is going to be a long-haul process: don't expect changes over night....it took a while to put the weight on, it'll take some time to get it off. Looking in the mirror for weight-loss changes is like trying to watch your hair grow....you'll drop 30 pounds and perhaps not even see a difference in the mirror. Take pics now btw....it'll blow you away later. But my point: take your time, don't be too anxious...it's a long-haul project, this is not a hair-cut where you can see instant results.

You need to do some weight-training...it'll keep pressure on your body to not reduce lean muscle in coping with your calorie deficit and it'll motivate you: it's hard to workout and then blow it by cheating!

You'll want to do some cardio and I concur with my fellow forum buddies: low-impact would be good for now: bicycling, swimming, elliptical. You don't want to pound yourself on a treadmill just yet.

I'm just gonna guess you should be at about 1,700 - 1,900 calories per day...just do it with a well-balanced diet. And dude, there are no magic pills or formulas: don't waste your time & money on fat-burners or fad diets. In the end you'll simply lose weight when you eat less then you need. It'll be annoying at first because your body is accustomed to the food, but with each week it'll get easier & easier. But again, this is a lifestyle...and you need to either fully commit to it or you're wasting your time.

Any questions?
 
1.)for every 1lb lost you will take off 4lbs of pressure off your knees and ankles running is probably gonna be hard for a while unless you were active to begin with. If you dont hav access to a gym try biking, rollerblading or something although running is most efficient. Are you stretching properly b4 and after, with the proper stretches you might be able to handle runing
2.) As far as diet bikeswimlaugh is right, ONLY DRINK WATER (perhaps a protein shake), and cut out fast food completely just make healthier choices and you will see the weight drop. If you are working out constantly I would be careful dropping your calories below 2000 for now. Cutting calories is something you have to be careful about because lets say down the road you've lost 60lbs and your eating 1700cals, now what do you cut? I would do at least 5 days of cardio a week and lift 3 cardio you should spend at least 45 min on but no more than an hour for now.
3.) Now for the good news, if you stick with your goals you will succeed. I started out weighing 280lbs now Im 180. I started by just cutting out pop only drinking water, thats it and i think I lost like 30lbs or something rediculous like that. To be honest the weight comes off easy, its when u get to the end almost to your target, thats when the real fun starts!!!
 
mdawson2 said:
To be honest the weight comes off easy, its when u get to the end almost to your target, thats when the real fun starts!!!
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Oh, is that what we're calling it now? FUN??? ;)

Very solid advice Md-2!!!

I agree....the body does give-up a lot of weight at first and will tend to lose readily until you approach the "just chubby" level...the last 15% takes 85% more effort. I personally have never worked-out so hard & much AND eaten so little just to make what I consider rip-off progress...but it doesn't matter: if it goes at 1/8-pound per month, it'll just take longer.

I hope Kludge returns soon....the trend is, the longer the thread sits, the less serious they are. I've seen many newbies calling-out for a life-preserver and wanting to be saved from the ocean of obesity, only to disappear and never be heard from again. See we shall, old not yet is the thread. Sorry, I went yoda on ya there....:eek:
 
BikeSwimLaugh said:
I hope Kludge returns soon....the trend is, the longer the thread sits, the less serious they are. I've seen many newbies calling-out for a life-preserver and wanting to be saved from the ocean of obesity, only to disappear and never be heard from again. See we shall, old not yet is the thread. Sorry, I went yoda on ya there....:eek:
Click to expand...

He hasn't logged in since he made the post, and he only has 1 post. He's gone.
 
If your New to Weight Loss

If your new to weight loss and working out in general then your best bet is to follow the rules your body sets out.

After that your next important thing is to set a specific amount of time and routine, so that way you stick too it and don't fall off the hard hard path of working out.

Sometimes purchasing a Work-out plan made by a fitness trainer is your best bet.

Then again everyone is different.
 
calistrength said:
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Take Care ALL
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Yeah.....I'm not sure about this, but I'm farily certain the very same amazing results can be obtained by drinking your own urine! Plus you at least know what it is your putting in your body...course, you're not pissing your money away, your just pissing! :cheeky2:

Anyone got a can of Spam-Away?
 
First things first, cut down on snacking and stick to water instead of soadas and juices. Make sure that you drink 2 glasses of water before meals so that you will feel a little full before you begin your meal. Those are just for starters.
 
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