I would love to work out in the morning but with my schedule I really can't unless I do so on the weekends. I am going to start sometime soon once I get a plan and keep on it.
Nice work BiggieStuff and great tips and advice on how you achieved your weight loss. Looks like one of those columns out of a Men Health magazine where they show the before/after picture and the lifestyle tips that changed lives including the story that led to change .... when you were laying gasping for air. Major props.
Just looking at the numbers for your situation Lil Pun: Your basal metabolic rate in calories is ~2200 (not including exercising, walking, etc...) A pound is about ~3500 cal. Your first step should be to make and write a log of exactly how many calories you are eating. You can look at many labels and calorieking.com to get a good idea. You also want to set a reasonable goal for yourself (i.e. in 12 wks I want to be 205). I usually tell my patients that losing 1-2 lbs per week should be the goal. Many people lose way more than this, which is not bad, but is usually the sign of crash dieting. In my experience, crash dieting doesn't work. So I would aim for ~3500-7000 calorie defecit per week. Don't take into account exercising at first (b/c as time passes you will gradually increase the amount of calories you take in). Next log your calorie intake for a week and taylor it to your calorie goal. This will give you a good idea of how much you should be eating per meal and you should start to mentally tally how many calories you have taken in the following weeks. The last thing I would suggest is buy your self a scale before you start. Weigh yourself when you wake up at about the same time every day. Make a note of your starting weight. It will feel really good in 6 weeks when you are 15 lbs down from where you started. Some other hints: Try lean cuisine, healthy choice, etc... for one meal a day. With regards to exercise I would recommend against lifting weights heavily at first. It is nearly physiologicly impossible to gain true muscle mass while dieting and losing fat. Most of the time the "lean muscle" is just muscle exposed as fat as lost. I would set my goal, hit that goal, then begin lifting weights when you are at your goal. Alternately, lifting weights with high reps is good exercise.
i have a question... What can I do about man boobs. I noticed I am developing some, I walked next to a building with really refelective windows. I noticed the boobs. Very manly but sorta pointy.
Nobody answered a question that I had before. If I do lose say 50-60 lbs. am I going to have skin folds around my body or will the muscle under this fat begin to show and fill in the space? Is something like a six-pack possible for me?
you'll definitely have stretch marks, and the same weight of muscle takes less space then fat I believe
I'm close to 6'3" and I was up to 205 around May. Then I got married and I started losing weight at a rapid rate. I weigh 179 now. So, I would say get married. Seriously, I think the reason why I have lost so much weight is that I hardly eat fast food anymore and I don't have the time to work out as much anymore.
Cardio such as running, cycling, swimming, inline skating 4 or 5 days a week. Become a member of a fitness center. Take one of those group cycling sessions. You will burn a lot of calories there.
good idea! i am a member of Fitness Connection but I hardly ever go. I am gonna sign up for the group cycling session though. Thanks!
Don't just do cardio. You gotta do resistance training with weights too. If you had to choose only one, it would probably be best to do weights. building/adding muscle is more beneficial than running because additional muscle allows you to burn calories all day long. more muscle means more calories burnt where as running only burns calories while you run and for a very short time after you run. If you can do a combination of both but if you dont' like running you can stick with weights as well. I stopped running but it didn't stop me from losing weight. I still stuck to sports like tennis and basketball though.
Regarding the folds of skin, if you just have a belly I don't think you have much to worry about. The people you see on Discovery Health or whatever with that problem have lost hundreds of pounds. And they've done it at a speed too fast for their skin to bounce back. If you're really worried about it, just take it slow and put on some cocoa butter or moisturizer every night.
I hate to disagree, but most Doctors will say that if you only have time for one, cardio is much more important. You not only lose weight, but you work out your heart, which in the long run is hugely beneficial.
Something about the words Cocoa and Butter, that just isn't manly enough for me to want to rub either one of those on my body.
You like to rub manly things on your body. Bill Goldberg is a manly man. You should rub Bill Goldberg on your body. come on now, it's not that hard to follow...
I didn't say I wanted to recieve a rubdown from a man. That's just being gay. tsk tsk tsk. I didn't know his first name was Bill. I guess that's why he just uses his last name, you can't be tough with a name like Bill.
I slight disagree with you. Although everything you said is correct, I would approach weight loss in two phases. The first phase would be to set and hit an approachable goal. For example, someone who is slightly overweight like the OP, I would suggest a 12 week 25lb weight loss goal. (In reality, if the OP sticks to diet and exercise at 12 weeks, his total weight loss would probably be 30-40lbs) When goal is reached, then I would suggest maintence exercise and sensible eating. I would definitely include resistance training at this time b/c of all the benefits you listed. It has been proven in many studies that building muscle during weight loss is nearly impossible. That is why I recommend concentrating on cardio and high repition exercise during the initial weight loss period.
