Thoughts and advice for my situation

S

Ssteve

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Figured I would ask for advice and opinions on how and what I should be doing to obtain my goals.

So heres some info on me. Im 25, 6', 255lbs. I have always been a pretty big guy but I also have only ever really put effort into gaining muscle, and have always slacked off on cardio. A few months back I was told my blood sugar was too high and I needed to loose weight as I was up at 285lbs. So I have cut sugars and carbs back as well as fast food.

My motivation to do cardio was never that great, however about four weeks ago I started taking 5HTP as I heard it could help with appetite and sleep as well as moods as it helps balance serotonin levels. To say I have noticed a difference in my moods would be an understatement. Beyond that though I have been really enjoying running and cycling. For the past week I have got up early, and did HIIT for about 25min, then when I get home from work I have a snack and go on a hour to hour and a half long bike ride at a decent pace and just stay consistent without breaks.

My goal is to drop as much fat off as possible, and I am not concerned too much about muscle mass. I figure that since I no longer play sports that require me to be big and strong, theres no sense in carrying around useless weight and I would really just like to have a smaller more toned and healthy stature. I dont plan on lifting weights or even going to the gym for some time to come. I would like to just decrease my body fat% as much as I can. So I guess my question is, is what I am doing now ok? From what I understand, high intensity cardio will help a lot with my metabolism and thats the reasoning behind me doing HIIT in the morning, and that a medium intensity workout over a duration burns more fat, and is the reason I have been cycling for an hour or more in the evenings. TIA for any insight you guys have.
 
I would look into HIIT and definitely stick with the weight traning. Even if you just did it for fat loss, it's going to benefit you in more ways than you can imagine.

As far as 5HTP I absolutely do not reccomend it for an appetite supressant. Sure it works, but it's a CNS active drug that has very few conclusive studies. I know you didn't ask about that, but it's just food for thought.
 
Add a weight routine to your cardio routine and you will reach yor goals much quicker and look much better when you get there.
Think about it this way. When you run your metabolism is increasing at the time.
When you lift your metabolism is increasing at the time and reminas high for a good long period afterwards.
If I had to pick between weights and cardio to lose fat...I'd go with wieghts. Oh and I have.

Lost 35 pounds several years back doing the Homegrown Muscle Series from MH.
 
Cardio and Weight training combined well will give you the best results. A lot of people without much health and fitness knowledge are always unaware that weight training is actually a really effective way of losing weight, in terms of fat. This can happen because you are actually decreasing your body fat, but because you're increasing muscle mass, you sometimes dont actually notice weight loss on the scales. But a number of factors lead to specific results. Get a good plan and stick to it. If you're not too concerned with muscle mass, look into a muscular endurance program. I've got some basic set and rep ranges on my site.
 
Thanks for the advice guys, looks like Ill be adding in a weight routine here shortly then. If I lift three days a week, say mon/wed/fri, would that be sufficient? Getting to the gym is somewhat of a pita as my schedule is kinda crazy but I was also considering taking a weight lifting class at my local JC which for the most part is just a open gym you get credit for. Also what would you recommend for a three day routine for just toning, not gaining much muscle mass?
 
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Ssteve said:
Thanks for the advice guys, looks like Ill be adding in a weight routine here shortly then. If I lift three days a week, say mon/wed/fri, would that be sufficient? Getting to the gym is somewhat of a pita as my schedule is kinda crazy but I was also considering taking a weight lifting class at my local JC which for the most part is just a open gym you get credit for. Also what would you recommend for a three day routine for just toning, not gaining much muscle mass?
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That ^^ = diet.

A three day routine is a great place to start. Go with full body workouts. Look up some great routines here:

http://training.fitness.com/weight-training/feel-like-posting-your-self-made-likely-inefficient-split-maybe-read-first-34522.html
 
Ssteve said:
Also what would you recommend for a three day routine for just toning, not gaining much muscle mass?
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If you're on a diet your chances of gaining any significant amount of muscle is quite slim anyway but the weight training will help prevent a lot of muscle atrophy that you might get without it.
 
Thanks Ride_on Ill check those out.

Ill be 100% honest, I am not super strict on my diet, and while I know its something that will hold me back a bit, Im not willing to sacrifice that much. I live on my families ranch, and I enjoy a nice heavy meal a few days a week and I eat a fair amount of proteins as we have chicken, steak and pork at least 4-5days a week. I eat pretty well balanced, but I know that if I start lifting much that I will bulk up pretty fast, which is something I dont want.
 
Nutrition

FIRST of all if you are not ready to be on a clean nutritional diet along with lifting and cardio,then you will get very little results if any, unless of course you are genaclly gifted.=========YOU CAN NOT OUT TRAIN BAD NUTRITION!
 
tenreps said:
FIRST of all if you are not ready to be on a clean nutritional diet along with lifting and cardio,then you will get very little results if any, unless of course you are genaclly gifted.=========YOU CAN NOT OUT TRAIN BAD NUTRITION!
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This is so true. If you're not willing to make changes in your diet, you're basically not willing to drop fat or get in shape or whatever it is that you want to do. Diet is by far the most important thing. It's going to hold you back more than "quite a bit," unless of course, you are blessed with the genetics that defy that, which doesn't seem likely considering that you were up to 285.

Without good eating habits, there's really not much anyone can do for you, especially in the fat loss department.
 
Well I wouldn't say I'm not willing to diet. I am and have been, that's primarely how I have lost about 30lbs over the last few months. I don't eat garbage anymore, fast food, candy, sodas etc.. However I'm not willing to go on a crash diet. I still use a little sugar in my coffee, I still have a baked potato and steak every once in awhile, about once a week I'll have a bowl of low fat ice cream and I haven't cut carbs real drastic either. However I am controlling portions, I eat about 4-5 small meals a day and I do my best to get my fruits and veggies in.

After looking at some routines on lifting for weight loss I think I should be fine as long as I don't lift real heavy and balance things out properly.
 
THAT is a start, not eating junk food,but again if you are serious about losing body fat and retaining muscle, then you MUST eat 6 small meals throughout the day of complex carbs and quality protein.ANY refined sugar should not be part of the diet. AND yes nutrition is the HARDEST part of any exercise program,but once you really make the commitment, it will be part of your life. IF you could go to the library and find a bodybuilding book on the subject, it will help you very much.========THERE IS NO QUICK FIX.
 
Yeah I hear where your coming from, but as a fat kid that's been eating fast food and drinking sodas for the last few years it's a bit too much shock to drop everything all at once and just assume a completely different life style overnight. My goal isn't to be a poster boy in a magazine or anything, Im just looking to feel better and look better. Be able to go wakeboard and snowboard without dying, things like that... Also I would like to start racing karts in which I need to be around 210lbs and pretty in shape as your hitting 3+ G's consistently and it can wear on you a bit.
 
I been there

I do know what your talking about, i was that same FAT person,and no i am not suggesting that you are trying to be a poster boy for any magazine. I am not a trainer or a coach, but i think they would tell you that anyone that is on a exercise program to lose body fat must have a goal, and to write them down. YOU said you want to wakeboard and snowboard,there is a start, but however you must clean up your diet, and yes you are right you should not lose fat quickly. IN fact you should not lose more then 2 pounds a week, because you may be taping into muscle.
 
I already snowboard and wakeboard, I'm actually a pretty active person in general. I golf, swim, wakeboard etc. I'm just a really big dude and it takes it's toll on me. I know I need to diet, and I am. However, you make it sound as if there's zero room for anything outside the rule book. I am perfectly willing to sacrifice to loose weight, I just also want to live a normal life as well and not have to eat like a pro athlete all the time. I have lost 30lbs in the last few months(I think 5 months) by just watching my calories and being more active. Im now ready to take another step in becoming a more healthy person and that for me is to add in regular cardio and a little bit of weight training.
 
Ssteve said:
Yeah I hear where your coming from, but as a fat kid that's been eating fast food and drinking sodas for the last few years it's a bit too much shock to drop everything all at once and just assume a completely different life style overnight. My goal isn't to be a poster boy in a magazine or anything, Im just looking to feel better and look better. Be able to go wakeboard and snowboard without dying, things like that... Also I would like to start racing karts in which I need to be around 210lbs and pretty in shape as your hitting 3+ G's consistently and it can wear on you a bit.
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This is a great mindset to start. You said you weren't willing to sacrifice much, that's why I made that comment about diet.

I understand that you want to lose fat, but part of that is lifting weights so that you don't lose muscle also. Not to mention that having muscle is the best way to burn fat. You don't have to eat like a bodybuilder at all and from what I can gather, the only thing bad about what you just said was sugar in your coffee. Nothing wrong with a potato or steak, and treating yourself once a week is great too.

That being said, you do NOT, by any means, HAVE to eat 6 small meals a day. That's a complete myth. If that helps you to stay on track, then fine. But it's totally unnecessary.
 
Right now I'm eating about five times a day which is about the best I can do considering work and all but I figure it should be fine. In two weeks when I get payed I'll start going to the gym a few days a week and start working in some weights.
 
I am only going by what you had said in the first part of the post,that you want to drop much more body fat, if that is the case then yes you must be very strict with your diet.
 
Ssteve said:
Right now I'm eating about five times a day which is about the best I can do considering work and all but I figure it should be fine. In two weeks when I get payed I'll start going to the gym a few days a week and start working in some weights.
Click to expand...

Look at the beginner routines here
http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html

or here
Essential Reading - Topic Powered by Eve For Enterprise

and pick a 3 day split from there. They are great places to start.
 
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