Want to lose 10stone.

[Rainmaker]

Well. Day One so far. I had breakie for he first time since I left the RM, just some weetabix. Done 20 minutes on the exercise bike, which almost killed me. I had a rest for an hour and then spent 20 minutes on the multigym.

I am pretty done in now, so it's off for a shower and some scrambled egg for lunch. Maybe a little walk this afternoon, see how I feel.

Bact to work tomorrow, so leave the car at home and get the bike out or walk.

Whoa, easy tiger. Don't go killing yourself in the first week. You'll never face exercise for another decade at this rate! Start small, TOO small, imho. Short walk to the corner shop and back... increase the distance after a week. Add in a little gentle swimming... You get the idea. You're not in the army any more, and (very respectfully, as you KNOW I'm in the same boat so I'm not just being a *****), you're a bloody big bloke. We can't do what we did ten years ago!

Don't sicken yourself. Slow as you go, and leave yourself wanting more. That way you'll still be inclined tomorrow, and the day after. JMHO.

 

[Castiel]

Whoa, easy tiger. Don't go killing yourself in the first week. You'll never face exercise for another decade at this rate! Start small, TOO small, imho. Short walk to the corner shop and back... increase the distance after a week. Add in a little gentle swimming... You get the idea. You're not in the army any more, and (very respectfully, as you KNOW I'm in the same boat so I'm not just being a *****), you're a bloody big bloke. We can't do what we did ten years ago!

Don't sicken yourself. Slow as you go, and leave yourself wanting more. That way you'll still be inclined tomorrow, and the day after. JMHO.

Good point. 10 mins on the bike tommorow before work then, might get my wife to drop me at work and walk home, I can always phone her to pick me up if it gets a bit much.

You don't realise what you can't do until you try to do it. Before my injury I could have ran 10 miles with the exercise bike strapped to my back without getting so knackered as I did today. I'm not kidding either.

Still I'm positive about it all, so onward and upward as they say...

 

[Rainmaker]

You don't realise what you can't do until you try to do it. Before my injury I could have ran 10 miles with the exercise bike strapped to my back without getting so knackered as I did today. I'm not kidding either.

I really do feel your pain mate. Before I got sick, had all my surgeries etc, I was a multi-disciplinary black belt martial artist and boxer, I fought competitively, played rugby, ran cross country and jogged 5 to 10 miles twice a day just as a warm up for PT. Now, I honestly have to sit down for five minutes after so much as tying my shoes. No joke!

Still I'm positive about it all, so onward and upward as they say...

Yup, that's the way to do it mate. I'll race ya to 16 stone!

 

[Castiel]

I really do feel your pain mate. Before I got sick, had all my surgeries etc, I was a multi-disciplinary black belt martial artist and boxer, I fought competitively, played rugby, ran cross country and jogged 5 to 10 miles twice a day just as a warm up for PT. Now, I honestly have to sit down for five minutes after so much as tying my shoes. No joke!

Pretty much the same as me. But I get about ok, I find walking more than a hundred yards and I'm breathng hard, but luckily I have pretty much fully recovered from my injury both physically and mentally.

I will never fully reach the fitness levels I had back then due to the problems with my thigh muscle because of the injury, but I would like to get as fit and healthy as possible just so I don't have to avoid situations where I may not fit in a seat at a restaurant and stuff like that.

Yup, that's the way to do it mate. I'll race ya to 16 stone!

I'm always a postive kind of bloke anyway..and you're on...

 

[booyaka]

All i'll say is good luck. All the best

 

[carvegio]

I have lost just under 10 stones (21 stones to just under 12 stones at my lowest, currently 'bulking' and 13.5 stones)... It isn't easy and it takes time but it is achievable with hard work and will power.

I will try to post something with more details later on.

I would ignore basically most websites and stuff like men's health.

Start simple, always keep it simple and find out what works for you.

To start with, just clean up your diet with the following steps:

Stop eating all junk food (crisps, biscuits, fizzy drinks, fried foods etc). You know what is good and bad for you for the most part and what counts as junk food.

Second if you put lots of sugar in things stop! Use splenda instead if you are struggling.

The only liquids you should ideally be consuming is water or milk (which if you drink full fat, switch to semi skimmed for a few months, then ultimately switch to skimmed), if you need fizzy drinks only drink diet ones (diet coke, pepsi max, coke zero etc). So that means besides milk, you should be drinking zero calories - no juices etc, they will not fill you up and you need to cut calories.

Cut back portion sizes roughly by a third or fourth. And add in more fruit and veg slowly (don't have to start with this).

Just do this, this is the only diet changes you need for the first few months or so. Then after that work on dropping portion sizes further and replacing foods with healthy options and researching what is good for you.

The idea is to make it as easy as possible to start with and change as little as possible. I could give you a full diet plan, but a healthy diet will probably look completely different to what your diet looks like now and it isn't necessary to start with and extremely hard to stick to, even if you normally eat well.

I don't know what your current level of fitness is like but when I was a big boy I was pretty out of shape. This might be controversial but I would not over do the cardio, but before that, do you have access to a gym?

If you do or don't then I can post more info on how you should exercise.

Email in trust if you have any specific questions.

If you do this you will never regret it and it will most likely be the greatest thing you will ever do.

 

[carvegio]

I just read the first post and I know what you have now. Will post up something in the evening when I can get time to find out what you can do on that multi-gym.

But basically all you want to do is do weights three times a week. Cardio three times a week on the bike to start with for 15-30 mins on different days. Then work from there.

The two things which helped me lose the most weight at the start was walking and lifting weights. Walk as much as you can and as often as you can.

Also, never do any crazy cardio sessions or for long periods for now. Stick to the weights, short bike sessions (under 40/45 mins) and hit the weights as hard as you possibly can with good form.

 

[Castiel]

I have lost just under 10 stones (21 stones to just under 12 stones at my lowest, currently 'bulking' and 13.5 stones)... It isn't easy and it takes time but it is achievable with hard work and will power.

I will try to post something with more details later on.

I would ignore basically most websites and stuff like men's health.

Start simple, always keep it simple and find out what works for you.

To start with, just clean up your diet with the following steps:

Stop eating all junk food (crisps, biscuits, fizzy drinks, fried foods etc). You know what is good and bad for you for the most part and what counts as junk food.

Second if you put lots of sugar in things stop! Use splenda instead if you are struggling.

The only liquids you should ideally be consuming is water or milk (which if you drink full fat, switch to semi skimmed for a few months, then ultimately switch to skimmed), if you need fizzy drinks only drink diet ones (diet coke, pepsi max, coke zero etc). So that means besides milk, you should be drinking zero calories - no juices etc, they will not fill you up and you need to cut calories.

Cut back portion sizes roughly by a third or fourth. And add in more fruit and veg slowly (don't have to start with this).

Just do this, this is the only diet changes you need for the first few months or so. Then after that work on dropping portion sizes further and replacing foods with healthy options and researching what is good for you.

The idea is to make it as easy as possible to start with and change as little as possible. I could give you a full diet plan, but a healthy diet will probably look completely different to what your diet looks like now and it isn't necessary to start with and extremely hard to stick to, even if you normally eat well.

I don't know what your current level of fitness is like but when I was a big boy I was pretty out of shape. This might be controversial but I would not over do the cardio, but before that, do you have access to a gym?

If you do or don't then I can post more info on how you should exercise.

Email in trust if you have any specific questions.

If you do this you will never regret it and it will most likely be the greatest thing you will ever do.

Thanks, any tips would be most welcome, especially on using the Gym.

My fitness level is abysmal to be honest. Walking more than a 100 yards and I'm breathing hard and any more than that I begin to get lower back pain, just from the weight I am carrying which is pretty much all centred around my middle.

 

[Psymonkee]

Thanks, any tips would be most welcome, especially on using the Gym.

My fitness level is abysmal to be honest. Walking more than a 100 yards and I'm breathing hard and any more than that I begin to get lower back pain, just from the weight I am carrying which is pretty much all centred around my middle.

SNAP

I think we should talk some I need to be doing something similar

 

[Psypher5]

SNAP

I think we should talk some I need to be doing something similar

Ditto.

I think im going to find this thread very usefull !

 

[RimBlock]

Good to see some others wanting to make a change.

Take a look at my fitness thread and a few of the others as there has been quite a bit of useful info from researching and people contributing in there.

A few things that generally have been helping me;
1. Minimal carbs after lunch. Veg, protein (fish, meat, bean curd, cottage cheese, eggs etc) are preferable. Fruits are ok but do have carbs for the most part.
2. Cut down on portion size. Think 'Go regular rather than upsize.'
3. Keep a food log till you get an idea of what the food you are eating is made up of and can balance your percentages for fat, protein and carbs.
4. Keep a journal here or some other site with progress pictures as these are likely to be one of the strongest motivators.

If you are set on looking for a Ketosis diet (minimal to zero carbs) then take a look at the CKD diet as it allows you to load on carbs in a cyclic way so you do not completely starve the body of them. It is meant to be less uncomfortable and easier to maintain although from the research I did, Ketosis based diets are not recommended for any long term lifestyle change. Shed some weight then get on to a maintaining diet.

Exercise will be difficult for a bit due to the extra weight you have and the strain it is putting on your frame and organs.

You don't list where abouts you are but is doing some rambling a possibility through forests, gentle hills. The soft ground should make it easier on the joints as long as you watch your step.

Another option may be what I am doing and very much enjoy. Get a big punch bag and some boxing gloves and work out any frustration. I find running machines or exercise bikes etc pretty boring but working the punch bag I love. Go gentle at first and work up to it.

The biggest factor, I think, is getting to right games plan and understanding that this 10 stone loss must be a long term goal. 10 stone is 140lbs ( around 63.5kg). Loosing at the recommended max of 2lbs per week you are still looking at 70 weeks or 2 years. Loosing too fast and you run the risk of floppy skin and hitting health problems.

Now that is the bad news.

Here is the good news...

1. It took 6 years to put on and with determination and hard work you could get it off in just over 2. Taking in to account injury, holidays, the occasional slip here and there, maybe aim for 2.5 years.

2. There are lots of supportive and knowledgeable people here who are happy to help if you make the effort. They will also point the finger if you are not .

3. The first picture you take for your journal will be one of your biggest motivators. Use it. Put it everywhere, the fridge, the kitchen doors so any time you have temptation for a chocolate bar or some other treat it will hopefully give you pause for thought. Keep one in your wallet for when you go out. As time goes on, only leave it in the places you are most likely to have temptation like the fridge. Put the current photo underneath it so you can see the difference as a reinforcement for the effects of the changes you have made.

4. Have a look at the EXRX.net exercise directory for a list of exercises and short videos of the correct form.

5. Read the threads here for workout suggestions. There are a few in my thread starting with a simple full body compound routine to build starting strength. Remember to go slow to start. The muscles will adapt quite fast but the ligaments will take more time and you really do not want to have to stop as you have pushed it to far too fast.

6. As you get fitter and drop the weight you will feel fitter, freer, less self concious. Your body will thank you for it, your wife will hopefully thank you for it as will your children / grandchildren.

7. You are not the only one around this age starting off trying to correct letting yourself go in the past. Not all of us are in our 20s, I know I am not and although it is a little harder starting later it is no where near impossible.

8. The best bit. The hardest part is over as you have already started .

Keep us all updated.

Good luck

RB

 

[Castiel]

Thanks Rimblock. I must admit the response has been great from people like yourself and others here.

I'm only on day 4, but so far I have swapped out all fried foods, and chucked out my usual size plates and replaced them with smaller ones.

Chicken, salad, brown rice and small portions of pasta are the foods so far, along with swapping white for brown bread, full-fat to skimmed milk, fruit not chocolate.(much to my skinny Wife's chagrin) I eat breakfast now where I didn't before then 4 smaller meals during the day and to be honest I can't believe how much better I feel after just this short period.

I haven't calorie counted or got too hung up on exercise regimes as yet, just taking it a step at a time.

My biggest shock was weighing myself for the first time in a while and finding that the 25 stone I weighed a couple of months ago is in fact 27st 11lbs, so a bit further to go, but nonetheless I am positive and like when I quit smoking 6 years ago, once I have a plan I usually stick to it.

I spoke to a nutrionist who said I should be looking at loosing 10% of my bodyweight over 12 weeks, so about a stone a month to begin with and then slowing down to around 4-5lbs a week for 12 weeks and then 2-3lbs a week for the rest.

She also said that my body will likely remember exercise as I used to be so fit and that should make it easier once some of the excessive weight is off.

 

[UltimateBadger]

Sounds great Castiel. You are already making a good start! Keep it up. We love a success story in the Sports Arena!

 

[Randomface74]

Should be quite easy to lose weight at first, based on your ridiculous overweightness your diet must have been silly. Two simple rules:

1. Your stomach is the size of your fist. Choose portion size accordingly.
2. Eat 3 meals a day. Balance grains, fruit, meat, veg. Drink water where possible.

 

[Castiel]

Should be quite easy to lose weight at first, based on your ridiculous overweightness your diet must have been silly. Two simple rules:

1. Your stomach is the size of your fist. Choose portion size accordingly.
2. Eat 3 meals a day. Balance grains, fruit, meat, veg. Drink water where possible.

If only it were as simple as that.

 

[gambitt]

Look after your knees. Running, skipping will be a high impact on your knees and other joints at your weight, you need to ease into it

Walking, cycling (on an exercise bike will do) and light boxing (on a bag) to start with and not 1 hour sessions - start with 10-20 minutes and build up with each session. Then look at starting a weight lifting regime.

Don't eat too little too soon, gradually reduce calories to the point where you don't feel completely drained and starving. I would recommend fibre supplements like Psyllium husks or apple fibre powder to fill you up a little before you eat a meal, that way you aren't starving all the time. I use these when I want to drop a couple of lbs. Fibre regulates your bowel movements (and clean your guts out) and regulate blood sugar levels.

 

[gambitt]

I'm only on day 4, but so far I have swapped out all fried foods, and chucked out my usual size plates and replaced them with smaller ones.

Chicken, salad, brown rice and small portions of pasta are the foods so far, along with swapping white for brown bread, full-fat to skimmed milk, fruit not chocolate.(much to my skinny Wife's chagrin) I eat breakfast now where I didn't before then 4 smaller meals during the day and to be honest I can't believe how much better I feel after just this short period.

Only just noticed this. Excellent start! Starting is the hardest part in my opinion, it seems a chore at first but after a week or so it gets easier, especially when you start seeing results.

Brown rice is a great choice, as is brown pasta. White pasta and white bread are some of the worst "regular" foods on the market. Avoid like the plague. Brown pasta tastes fine anyway, just boil it for a bit longer so it's softer . Get lots of leafy green veggies, broccoli and spinach are my favourites and a drop of gravy or other sauce helps with the taste.

Also a very good choice on having breakfast now. It really is the most important meal of the day!

 

[Uriel]

I'm pretty sure that you don't need to eat a ridiculous diet to hit 25 stone +. 1 yogurt a day more than you need is roughly enough to add on a stone in a year. For some people it's just the difference between being physically active and not. An injury is often all it takes to turn a regular rugby player obese and dangerously unhealthy.

When I see very overweight people I often think "there but for the grace of God go I".

 

[Castiel]

I'm pretty sure that you don't need to eat a ridiculous diet to hit 25 stone +. 1 yogurt a day more than you need is roughly enough to add on a stone in a year. For some people it's just the difference between being physically active and not. An injury is often all it takes to turn a regular rugby player obese and dangerously unhealthy.

When I see very overweight people I often think "there but for the grace of God go I".

Exactly. I was injured and laid up for a year, my diet however remained that of an active soldier and thus the weight began to creep up, slowly at first but steadily until before you realise it you're in a position where it is difficult to reverse the process easily.

 

[Ian]

Should be quite easy to lose weight at first, based on your ridiculous overweightness your diet must have been silly.

Never quite as simple as that. I was 25 stone, and i can guarantee i was eating a max of 1500 cals a day for at least 6 years prior to the point i found something that worked.

Despite my size, the weight has never come off im massive lumps like its supposed to at that size. I lost weight like someone half my size

Good luck Cas, but im sure you wont need it