Clinically obese, trapped in an obese man's body.
- Thread starter craptakular
- Start date
Soldato
- Joined
- 4 May 2006
- Posts
- 3,287
- Location
- Manchester
1) Calculate your body's BMR
2) Eat less calories per day than the above figure
3) ?????
4) Sexytime.
2) Eat less calories per day than the above figure
3) ?????
4) Sexytime.
Breakfast Lunch Dinner.
PLan them ahead of time. You dont even have to be SUPER SUPER healthy with the meals. Just normal sensible food.
A good cereal for breakfast and maybe a piece of toast.
For lunch a baked potatoe with tuna. Or sandwiches and a banana and mayba a penguin biscuit (school style)
Dinner, any decent size meal.
But dont snack.
Be as active as you can. walking as much as possible. Go swimming once a week or for a bike ride.
Once you're into a good eating routine, then if you feel the need. Look into specific dieting and what kind of food combinates you need/dont need. specific excercise etc.
you mentioned in the first few pages you dont cook but presumably just snack all day long and make microwave meals and such. Thats crap! Cook some food damnit.
PLan them ahead of time. You dont even have to be SUPER SUPER healthy with the meals. Just normal sensible food.
A good cereal for breakfast and maybe a piece of toast.
For lunch a baked potatoe with tuna. Or sandwiches and a banana and mayba a penguin biscuit (school style)
Dinner, any decent size meal.
But dont snack.
Be as active as you can. walking as much as possible. Go swimming once a week or for a bike ride.
Once you're into a good eating routine, then if you feel the need. Look into specific dieting and what kind of food combinates you need/dont need. specific excercise etc.
you mentioned in the first few pages you dont cook but presumably just snack all day long and make microwave meals and such. Thats crap! Cook some food damnit.
Associate
- Joined
- 21 Sep 2010
- Posts
- 1,215
Do your shopping online. At the very least make sure you dont go to the supermarket when hungry. As a start, rather than trying to cut down on the amount you eat try altering what you eat. If you can eat not suggary food when you're hungry rather than crisps and ice cream then you are off to a decent start.
It can be done.
It can be done.
For me it was all down to discipline. You have to stick to your guns diet and exercise wise and be prepared to work stuff around what you need to do to lose weight.
Don't buy the crap food and only keep what you need in the cupboard. Exercise wise cycling is great (for me anyways) because it doesn't have to be exercise for exercise sake. If work is within cycling distance or you need to go down the shops then cycle there. Because there's a non-exercise related purpose it was easier for me. Now that it has shown some results doing additional exercise such as 20 mins on a rowing machine 3 times a week while watching something on tv isn't as mentally tough as I can see and feel the benefit.
Good luck, the hard work is worth it!
Don't buy the crap food and only keep what you need in the cupboard. Exercise wise cycling is great (for me anyways) because it doesn't have to be exercise for exercise sake. If work is within cycling distance or you need to go down the shops then cycle there. Because there's a non-exercise related purpose it was easier for me. Now that it has shown some results doing additional exercise such as 20 mins on a rowing machine 3 times a week while watching something on tv isn't as mentally tough as I can see and feel the benefit.
Good luck, the hard work is worth it!
Soldato
- Joined
- 16 Nov 2010
- Posts
- 16,513
- Location
- Swimming in a lake
I love you
OP, eat less, exercise more.
Do the little things as well at work. Stuff like rather than sending a colleague an email about something, actually get up, walk to them, and talk to them about it. It's all small stuff, but you'd be surprised how it adds up.
kd
Associate
- Joined
- 15 Sep 2012
- Posts
- 22
It's not just about stopping eating crap, it's a lifestyle change.
My bmI I was 34.7 at my max weight of 17st11. This was in august.
Now I'm 15st4 and about 28 bmi. I've dropped 4 inches off my waist from 40 to 36.
The most important thing is exercise. Do cardio everyday. Use a real bike instead of a static exercise bike the miles pass quicker. Will power is a big thing. And don't deprive yourself of a cheat meal once a week. Just limit the size
My bmI I was 34.7 at my max weight of 17st11. This was in august.
Now I'm 15st4 and about 28 bmi. I've dropped 4 inches off my waist from 40 to 36.
The most important thing is exercise. Do cardio everyday. Use a real bike instead of a static exercise bike the miles pass quicker. Will power is a big thing. And don't deprive yourself of a cheat meal once a week. Just limit the size
I thought I was fat @ 36 waist.
38inch waste here but feel like a 42!
im 6"4 though so jeans make me feel fatter the thighs width in jeans dont seem to scale very well with leg length
wont help anything if he person doesnt have the right mindset.
they will just feel like they can eat more because they are using more energy
Seeing as people are giving proper info in here (I'm still not sure if it's a troll?) I'll throw some in. While a real bike can give the impression of doing more, I can guarantee you that you can burn more on an exercise bike. I used to do 45 mins on a bike when I went the gym, doing 2 mins at a setting that will have no relevance, then 30 seconds on the hardest setting pushing for my life. Standard interval training I know, but you couldn't do that on a real bike, because unless you so happen to live in a place that has 2 minutes of slight incline then 30 seconds of mountain you're going to struggle to recreate a good interval training environment.
Here's a little plan for the OP, gym, 5-10 minute warm up on treadmill, just walk, not even at pace, just to get your blood flowing.
Then go on a bike, 30 minutes to start with, you want a setting that you're comfortable with, let's say this was 10/20, do that for 5 minutes, then slowly increase it to something where you're struggling to continue over the next few minutes. You want something that you can do for a short while, but that is tiring. For the rest of the 30 mins, you want to be at 10/20 for 2 mins, then burst for around 30 seconds (Less if that's too much) at the setting you can just about cope with, say 15/20 or so.
Next is the rower, I hate rowers, they crush me, but still, that's the whole idea. You want to set a distance for rowing, or I feel that works better for me, I'd say 1km would be good to start with, this time you're bursting distance, try to do 150m gently, then 50m bursts. It should take you long, but it takes more out of you, and there's more to come so this isn't meant to be even more intense cardio.
Next is weights, there's nothing better than losing weight to find muscle underneath already. This is completely your choice, if you want strength it'll have to be free weights, I can't help you much with what you can lift and how to lift, check out YouTube or just ask someone in the gym, big lifters are some of the most helpful guys ever. If you want to use machines, you won't necessarily get the strength, but you can still get a cut/ripped look, and they're much easier to use, I used to just do every machine in the gym I went to and do free weights at home.
Diet is obviously a massive factor as well, portion control is a big deal, your body doesn't realise it's full until 30 mins after it is, so if you ever feel full while you're eating, you have seriously over eaten. Eat before the gym and after the gym, small carb load before you go, then a bigger carb load and protein after the gym. If you want to build muscle this will work, but it's not the most efficient, it's more about turning you into an overall cardio beast.
While what you say is both very true and extremely effective I think, particularly for your first steps on weight loss. The motivation to hit the Gym regularly is not there.
I would think, Particularly in this case where I believe the OP is particularly over weight. Exercise in a Gym may be both difficult to sustain and also possibly embarrassing? (depends on the individual ofc)
I would think, as your first steps on a long journey you should:
A) Control your eating. SO 3 normal sensible meals a day. not serious dieting just sensible eating.
B) Be more active and less lazy. Walk around. Walk or cycle to the shops but im not saying hardcore workout. Just general activity.
C) After gaining control of your eating and being more active, you can start looking more seriously at weight-loss. Exercise routines, more serious dieting plans.
You need to be initially motivated. Genuinely Achievable goals. If you set unrealistic goals you wont work for them. Small steps, or you wont remain motivated.
I was a big lad, got there by eating crap when I couldn't exercise due to a leg injury. I got into quite a vicious circle of feeling rubbish so going for a takeaway.
As soon as I was fixed due to my work I had to get fit. Running/jogging did the trick for me.
I started doing 2.5-3km in around 25-30 mins, stopping and walking when I got too out of breath.
I'm now up to 5km in 26 minutes at my quickest 5k pace and 10km in 58 minutes. Also sometimes go on a run that takes me on 15km loop but I get a drastically lower pace doing this, usually come in around the 1hr 40min mark.
This has only taken me 10 months.
Your body can manage a hell of a lot more than your brain can. Once the mind is conditioned into doing exercise it becomes enjoyable and your body will crave more and ultimately you will eat healthier to achieve more.