Moveing on with a healthy life.

[nazguljj]

Ok first things first.
I am a male 22 yrs of age and 5' 11", and I am regretful that I now am at about 300 lbs... 2 years ago I first started out at about 265 LBS. After enough of living unhealty I started to motivate myself to exercise alot and I normally walked at a decent pace to knock out 4.4 miles a day by walking in about 1 hour or less and weight lifted and toned my muscles on a regular basis... Well after about a year of that I dropped my weight to about 240 and felt really great about myself, I gained alot of confidence and eventually meet a significant other. Well after 2.5 years we had a regretful break up, and im ashamed to see how much weight I have gained. And I now want to get my life back in order, I am starting to pick up the things I did back a few years ago, but now I want to add in Pilates, yoga, along with the walking and weight lifting. If any one has any specific ideas about how or what to eat to lose fat retain muscle and tone myself please let me know. And can you please give me some simple food charts that maybe some of you other guys have kept record of to maybe give me an idea of where I should be headding in the consumption of food.
Thx.

 

[stalefish]

heya

well, i would assume you want to drop the bodyfat first.
So ...
First: whatcha gota do is find a proper diet for your with the right amount of protein/carbs/fat, effective for cutting (losing bodyfat).

Second: Create a workout plan for yourself (including weightlifting and cardio). All of these things (diet, weightlifting, cardio), are a surefire way to to burn that fat/tone that muscle. Research exercises, so you know what muscles they work.
- Do not overtrain! especially when cutting, you do not want to risk losing anymore muscle, as cardio already causes some muscle loss. Work each muscle group no more than twice a week.
- For exercises to do, research them. It will help. Same goes for getting info on dieting. Educate yourself on nutrition. Try , it has great info for starting.

3: Start.

i cant tell everything in here, so try that site... get informed. Then Begin the first step of a new era.

Hope it helped.

 

[RMFS]

nazguljj,

It sounds like you have been through a lot. Ease into your fitness and fat loss journey slowly. Shoot for 45-minutes of physical activity, three days a week. As you get healthier, stronger, and make fitness a habit, add a fourth day. Continue this process until you are physically active 5-6 days a week for 60 to 75 minutes each session. This process may take several months to achieve. The key is to stay consistent with your workouts. Add Yoga and Pilates AFTER you have established an exercise habit. For now, stick with the tried and true method for healthy fat loss: Proper nutrition, aerobic exercise, and resistance training.

As you know, nutrition will ultimately determine maximum fat loss and how your body responds to exercise. Everyone's body is different. Here are some tips about eating to lose fat:

1. Eat breakfast. It boosts metabolism, supplies vital nutrients to the body at an optimal time, and gives a needed energy boost in the morning. Studies consistently show that people who have been successful at losing weight and keep it off for years ate breakfast.

2. Keep your meals balanced. A good way to maximize health and fat loss is to incorporate all 3 nutrients (carbohydrates, fat, protein) at every meal. Our bodies were designed to use all three, so it only makes sense to give it a steady supply. To ensure you eat all three, make every meal you eat consist of three items: 1 lean protein, 1 starchy carbohydrate (no sugars), and 1 fruit or a vegetable. Eating in this manner will deliver a good balance of carbs, protein, and fat while providing vitamins, minerals, and supportive nutrition for daily activities and optimal functioning of the body.

3. Eat frequently. Strive to consume 4-6 small "balanced" meals each day. A balanced meal should be consumed every 3-4 hours. Plan your meals ahead of time.

4. Watch portion sizes. For now, each balanced meal you eat should be the size of 3 balled up fists. Each food item (lean protein, starchy carb, and vegetable/fruit) should amount to 1 balled up fist. As you eat this way, your metabolism will become super charged and you will need to "up" the portion sizes. At that point, slowly increase your servings so that a meal will keep you satisfied for at least 3 hours.

Of course, this is a brief summary of optimal nutrition, but it will definitely get you going in the right direction.

As for exercise, stick to higher repetitions and lighter weight for the first 4-6 weeks. Let your body adjust to the new demands. Using too heavy of a weight right now could generate problems later. A good repetition range for now would be 15-20 repetitions. Choose 8-12 exercises and do 1-3 sets of each one.

Continue to walk and slowly, but steadily increase your calorie burning. You can do this by walking longer, walking farther, or by walking faster.

Stalefish hit it right on the head. Educate yourself fully about fitness and nutrition. You only have one body. Learning all you can about it is the most worthwhile investment you can make.
Believe in yourself and it WILL happen!

Heath