5' 8" 195 pounds. damn, I gotta lose weight. It's funny when I look in the mirror I thought I looked okay but when I take pictures I look bloated as fock. My actual weight should be 160.
If you want to lose weight Drew, ignore the above post. I would suggest getting your bodyfat % measured. You can then set goals for changing your body composition. The biggest key to losing weight is taking control of what you eat. Ideally, you want to be eating six meals per day. These meals should fit into an overall plan focusing on ratios of macro nutrients. I would recommend a 40/40/20 split. 40% of your calories should come from protein, 40% from carbohydrates, and 20% from fats. You need to calculate your resting metabolic rate, or how many calories you burn per day. You can find these calculators online. http://www.bmi-calculator.net/bmr-calculator/ To lose weight, I would recommend a daily caloric intake of about 500 calories below this baseline number. Once you have this total caloric number, for example 2000 calories, you then divide that up into the 40/40/20 ratio. Once you have the number of calories per macronutrient per day, you can convert that into grams per macronutrient. 1 gram of protein converts into 4 calories, 1 gram of carbohydrates converts into 4 calories, and 1 gram of fat converts into 9 calories. Once you get a total amount of daily macros in grams, you can then go about figuring out a diet plan. Generally, you want to keep the macro ratios about the same in each meal. Here is a sample plan: Meal 1: Oatmeal Eggs Fruit Skim Milk Meal 2: Smoked Turkey Whole Wheat Bread Non-processed cheese Meal 3: Grilled Chicken Breast Broccoli Whole Wheat Pasta Meal 4: Lean Steak Green Beans Brown Rice Meal 5: Natural Peanut Butter Jelly Whole Wheat Bread Meal 6: Nonfat Cottage Cheese Fruit You want to concentrate on whole grains, lean meat, healthy fats. As far as fluids, stay away from soft drinks and fruit juice. Keep it restricted to water and skim milk. Crystal Light is okay if you need flavored water. As far as exercise, starting a weightlifting program would help you achive your goals of being toned and lean. I would suggest a beginner routine of 3 days per week of full body workouts. NO ISOLATION MOVEMENTS. Execute 3-4 sets of flat bench press, deadlifts, squats, and pullups. Lift as heavy as you can. Cardio in conjunction with a caloric deficit will help you shed weight quickly. 4-5 days per week of interval training is what I would recommend. Aim for a goal of 15 minutes per workout, doing sprint intervals of 10 seconds during the run. If you are dedicated, you will see results. As far as diet, cheat meals are okay once in awhile. If you don't cheat, you will probably give up. So once in awhile, have that double cheeseburger.
yes, yes i am. the lady taking my body fat percentage had a hard on or something like that when she took it. She was like Oooooing it, and all impressed.
There really is no secret to losing weight. Eating less and exercising more. Of course being the culture we are those aren't always easy to do. The best way to keep in shape is to find sometype of exercise you enjoy doing and do it. For me its martial arts and basketball so I try to do those as much as I can. I've never liked lifting weights, running or other basic excercises but mainly do those because it makes my martial arts better. Eating better is always a plus and cutting back on fried and starchy foods while eating more fruits and vegatables helps. I've recently started eating more yogurt and lean protein in the form of turkey recently because while I was training really hard and needed the extra calcium and protein to recover. I think that's also helped my overall health. One other idea you can try is reversing my meals. In our culture we generally eat our biggest meal at the night which is about the worst thing you can do metabolically. Its much better to eat a bigger breakfast then a regular lunch and a small dinner. So what I did was eat what I would regularly eat for dinner at breakfast and what I would eat at breakfast at night. I tried this a few years back and eneded up losing weight. Of course with social conventions its hard to keep that up and it looks weird having a bowl of oatmeal for dinner when eating out with friends and its hard to prepare something major like a pork chop for breakfast. Whatever you do though its a good that you're considering your weight now before you become obese and good luck with it.
Actually, there is negligible impact on timing of meals. One of the more popular myths is "no carbs late in the evening". The bottom line is that total daily caloric intake is the number that matters. As for not lifting weights, this is a pretty significant piece of bad advice. Intense weightlifting increases your body's BMR significantly and keeps it elevated. Cardiovascular exercise, on the other hand, only increases the metabolic rate for a short period of time, mainly during the exercise itself. Raising your BMR is a key factor in changing body composition.
130lbs is underweight for your height so i'm not too sure you could possibly have 15.9 percent bodyfat. i think you should have that checked out again.
I can appreciate the enthusiasm, but one of the main things you should do is adopt habits that are sustainable as a lifestyle. Eating 6 meals a day, is simply impossible and unmanageable for 99.9% of the population. It is also completely unnecessary to living a healthy lifestyle. Just eating the right stuff is a huge improvment for a lot of people out there who are frequenting fast food restaurants. I don't think that Sishir was recommending not weight training. I think he just said that any type of exercise that is sustainable is better than not getting any exercise. In fact he said that weight training helped him. Don't forget that weight is a contributing factor to health, but it isn't everything. Being in good shape is very important to longevity so cardiovascular exercise shouldn't be knocked.
5'8" and 130 lbs and 16% body fat? How do you manage that? Are you by any chance an Asian woman with DD breasts? I'm 5'9", and when I was 125 lbs (15 years ago) I was measured at 2.2% body fat. I was not healthy. Now I am 165 lbs and much healthier.
There's various studies that show differently. I remember hearing of a study where they had people eat one 2,000 calorie meal a day. They divided them into groups and the group that ate a 2,000 calorie meal in the morning lost weight while the ones that did later on didn't or even gained weight. I will see if I can look that up. I agree and I never said not to lift weights just that I never enjoyed lifting weights but do so because they will help my Judo.
If people think he's joking...i actually agree whole-heartedly. I was on the subway diet for 4 months and lost in excess of 50 pds while walking on a treadmill or playing ball for about an hr a day. my meal plan consisted of a footlong turkey sub on wheat with alot of veggies and no cheese. For lunch i ate one half (6 inch) of the sandwich and ate the other half at 6 pm. i then ate a bananna or a piece of fruit about 30 mins before going to sleep to enhance my metabolism while asleep. worked perfectly for me.
CAn someone answer this please? me and this guy in my class are the exact same height. he is however a real ******, i am not. So my friend said he looks short and stumpy and I dont because my limbs are "inportation" (sp?) with my body. So can being short and fat make u look shorter as oppose to being short but lean?
I can answer this: Don't eat so f***ing much. Oh, I'm sorry... Did that offend you? GOOD! I have absolutely no sympathy for fat people. My cigarrettes are 75% tax and I have to watch a Dr. Phil trying to sympathisize why you can't fit into a freaking seat because you ate too many jujubees? I'm not buying it! Exercise your fat-ass back down. There is no such thing as a "good" diet. I lost 60 lbs. after I was married. I also live in a family. Of the 12 of us, guess which one is overweight? That's right! The one who gorges! NO SYMPATHY! Diet=eat less.... period.
