Want to loose weight! Lots of it!

R

rusty

0
Hi Guys and Gals
First post so.. Hi!
Right, I'm an 18 year old male, Im 5'10", and i weigh... 247lbs! Body Mass works out at 35.5!
Im not working at the moment so I've kinda just been lazzing around. I've always been a... bigger lad, I've got a large frame, my shoulders at 13 were broader than my 18 year old brothers.
I started losing the chub a while ago, but lately its all just come back again, and im determined to loose it.
I was just wondering what kind of workout plan you think would be best for me, I dont have gym membership, all I have is a bike. I may join a gym when i get a job, is it worth it though?
Also, diet. I've been reading on here about diet, but I dont really understand a lot of it, for example... what is carbohydrates and protiens etc? Like, which foods fall under each category?
Sorry if this has been a bit long and boring
Thanks for reading

Rusty
 
Im my opinion, a full body workout 3 times a week, preferably with weights, bodyweight if necessary... and cardio 3 times a week such as biking (you said you had one), jogging, swimming, etc. That would help to preserve existing muscle mass while trimming off the layer of fat you want to get rid of.

Protein is meat/beans - such as chicken, pork, steak, turkey, etc.
Carbohydrates is grain, sugars - such as bread, fruit, vegetables, etc.

Hope that helps.
 
I agree with samurai--you also need to make sure you are eating less than your body is burning through daily activity--this is how weight is lost. Meanwhile, the weight training will give you some nice muscles to show through after the fat has gone away. Consistency is one of the most important things--stay with it once you get going!!

Read around here--there are lots of great pieces of information and lots of knowledgable folks to help you out!
 
Thanks guys!
Im going to start using my bike after it being in the garage for some time. So I'll probably ride daily every morning, and my next door neighbour has a home gym, so i'll go round there and use his equipment 3 or 4 times a week too

What kind of diet do you recomend, I dont know much about it really, sorry if im being a pain in the *rse
 
Your best bet it to check out the Nutrition 101 sticky in this thread....

WorldFitness Training Forum > Health and Wellness > Nutrition

I don't have enough posts yet to post links, so go there and it is right at the top.

The main point with losing weight is calories in < calories out, but that nutrition sticky will get you started with how to arrange your diet. Then... post with specific questions.

Best of luck!
 
Variety is a good tool to keep your body guessing and make sure you don't get bored. Go ahead and use both! Make sure you work up a sweat on anything you try--that's the important part!
 
It is going to be a lot more pleasant if you can find someone to ride and "lift" with. It is a lot harder to slack off if someone else is there.
 
Basically, what it comes down to is that your body extracts energy from three marconutrients: fat, protein, and carbs. Carbs are commonly found in nearly everything you eat from pasta to fruits to veggies to bread. Proteins are commonly found in meat products such as beef, chicken, fish, etc. Fat is commonly found in meat product as well such as beef, chicken, etc.

The importance of the three is that combined they make up your calories intake. If you read the labels on food products, they break down the contents in total calories and then further broken down to calories extracted from fat, protein and carbs. And then they're further broken down into sub categories of their own. Carbs and protein provide 4 cals per gram whereas fat provides 9 cals per gram.

Basically, all you need to do is understand your ratio of how much you're eating of each per day compared to your energy output (ex. if your body requires 3500 cals per day, then if you eat 3000 cals per day, then you lose about a pound per week). I disagree with calories counting as I believe it leads to obessive behavior that's unhealthy and eventually lead to gaining the weight again, but if you think that is the road you need to follow, then understanding those three elements will be important to that. Carbs is the body's main source of energy, followed by protein then fat. Of course it doesn't follow this rule 100% but on average it will depending on your diet.

To put it simply, carbs help rebuild your tissues, hold water/transport in your muscles, etc. Protein helps rebuild muscles, and rebuild other tissues as well, your body doesn't store excess protein. And fat helps speed things along such as absorbing important vitamins, etc.

As for exercise, the very best thing to follow is a plan of some sort. I highly recommend running instead of bike. The primary reason is that running works the entire body whereas the bike, you can slack off with but by running, you can't unless you stop running. I also highly recommend using body weight for weight exercises... do things such as stretch, sit ups, push ups, pull ups, flutter kicks, etc are going to help your entire body. It's a good idea to mix everything as much as possible: ex run 3x a week, bike 2x a week, and some weeks sub in running/bike with eliptical, etc.
 
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Let it be known though that exercise and diet are not the most important thing to weight lost.

The important change is a lifestyle change. Most people just lose like 10, 15 pounds or whatever, then they go back to their old habits and then gain the weight again. The fact is, don't spend all your time worrying about what you eat or how you exercise. Simply go with the flow, and don't take things too serious. If you miss a day of exercise, or if you find yourself at a party where you have to eat things you don't want to, don't stress it. Remember, it's not about what you do in one day, but what you do on average for the rest of your life. So if on average, you eat well, play well, then you will be well.
 
Let it be known, that in order for "instances" of a lifestyle change to occur, a diet and exercise routine needs to be implemented to such a personal degree that it applies enough of the person to get the goal one seeks completed.

Diet and exercise IS the MOST important thing TO a lifestyle change, and is one of the elements that CAUSES----the lifestyle to change. Personal changes in diet and fitness is the ACT and facillitator of change.

And, "personal seriousness" has to be at a tolerable level to get the frigggggggen job done. A lot of termoil, dropping out, and depression, can be terminated with applying education within diet and fitness INTO ones lifestyle--correctly.

Act........not talk.....works and rocks

Yea, baby......lets get it......no execuses.....just rocken and a rollen.:)

Case closed :)

Best wishes,


Chillen
 
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rusty said:
Hi Guys and Gals
First post so.. Hi!
Right, I'm an 18 year old male, Im 5'10", and i weigh... 247lbs! Body Mass works out at 35.5!
Im not working at the moment so I've kinda just been lazzing around. I've always been a... bigger lad, I've got a large frame, my shoulders at 13 were broader than my 18 year old brothers.
I started losing the chub a while ago, but lately its all just come back again, and im determined to loose it.
I was just wondering what kind of workout plan you think would be best for me, I dont have gym membership, all I have is a bike. I may join a gym when i get a job, is it worth it though?
Also, diet. I've been reading on here about diet, but I dont really understand a lot of it, for example... what is carbohydrates and protiens etc? Like, which foods fall under each category?
Sorry if this has been a bit long and boring
Thanks for reading

Rusty
Click to expand...


Wham!!!

Here were go with a flurry of information for the brotha!.......

Welcome to the forum, my friend! :):):)


Educate, evaluate, and then implement, baby!


Carbohydrates:

The Human Brain - Carbohydrates

What are Carbohydrates?

What You Need to Know Before You Start a Low Carbohydrate Diet
(and other info)

Carbohydrates
(this one may be a tad over-kill for the average person)

=============================================

Some info on Protein:

John Berardi - Protein Super Feature

Everything you need to know about protein

Protein: Nutrition Source, Harvard School of Public Health

=============================================

Some info on Fats:

What You Need to Know about Fat and Your Family's Diet - Family Articles - Kaboose.com


Fats 101: How to tell Good Fats and Bad Fats


Fats, Fish Oil and Omega-3-Fatty Acids - Cholesterol Information Produced by Doctors For Patients Experiencing High Cholesterol Levels

(and other GOOD info)

Fat

================================================

Some info on Fiber:

Dietary Fiber

================================================

And, some "Breif" foods that fall under this category:


○ Simple Carb Examples: (Various fruit) Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc

○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc

○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder, Eggs, etc

○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils, and Avacados.

○ Dietary Fiber: Whole Grains (Bran), Some fruits (like Apples), and vegetables, nuts and seeds

Dietary Fiber


ROOT VEGETABLES: beets, sweat potatoes, yams

GREEN VEGETABLES: asparagus, broccoli, brussel sprouts, cucumber, field greens, mixed salad greens, green beans, romaine lettuce, snap peas, and spinach

OTHER VEGETABLES: bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes, organic (low sodium) vegetable soup (be careful in the selection).

=========================================================

You can eat a variety of clean meat(chicken, white or dark tuna, salmon and other fish, tukey, lean ham, lean beef (be careful, select wisely), and others), you can eat a variety of whole grains, and whole wheat's (like whole wheat pita bread, Stoned ground whole wheat bread (be careful with HFC, and bad oils in bread, and sugar), and nuts (for fats) like Almonds, Natural PB (be careful calorie dense), walnuts, and milk products like: nonfat and sugar free yogurts, Fat free cottage cheese, and other things like: Brown long grain rice, oatmeal, malto-meal, whole fruits (raisins, strawberries, oranges, grapefruit, etc), and all sorts of veggie items (with non fat, non HFC, dressings or you can use GOOD FAT based oiled dressings), and you could supplement your fats with: Flax seed oil and fish oils.

=========================================================

Rusty!........GATHER UP YOU MIND, BABY!​

Give yourself the EXTRA OOMPH.......RISE ABOVE YOURSELF......and KNOCK this fat off...........!....Yes, ROCK IT OFF! :)

BE ALL YOU KNOW YOU CAN BE!


YES........YOU ROCK AND YOU KNOW IT!





Enjoy! ROCK ON! :)

I hope this assists you!!

I wish everyone well each and every day.



Best wishes to you all!



Chillen
 
Wow! Thats a lot of stuff lol!
Thanks for all the help you guys are giving me!
I think its gonna make it easier rather than just trying it on my own
 
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