Need some advice.....

Kawamaniac · 01-24-2008, 10:02 AM

I started a diet on December 5th...one day after my birthday and since then I have managed to really change my entire lifestyle. I started out at 286 lbs and as of last sunday I was 253 lbs (I'm 6'1"). I am up to the point I can run 6 miles in an hour which I would say is pretty damn good for a big guy. I eat much healthier now. I haven't had fast food or a drop of alcohol since December 5th (which is a big accomplishment for me). I do allow myself to cheat once a week though. On Saturday I will eat a nice dinner but in moderation. The losing weight part is going great so far considering i'm down 33 lbs in a relatively short amount of time. My biggest thing is I need to work on the weight around my mid section. I'm still rocking a good size belly and my love handles. I do cardio (1 hour running) at least 5 times a week but most of the time I manage to do it all 7 days. This has thinned me up pretty good so far but I was wondering if there is anything else I could be doing to make the mid section thin down any faster. I was told doing sit-ups would be pointless due to the amount of fat I already have around the mid section. Not sure if that's true but it's just what I heard. If sit-ups will help then I'd be more than happy to start doing them...or any exercise for that matter. Any advice would be much appreciated.

Thanks,
Brandon

Goin Ape Nutz · 01-24-2008, 11:15 AM

Your exercise plan should definitely include both a cardio aspect and a weight training aspect. Lean muscle burns more fat because it is active tissue and requires energy to maintain... that energy is gotten from your fat stores.

33 pounds of weight loss in the 7 weeks or so since you've started is a bit drastic in the sense that the human body likes to loose weight slowly when it intends to keep it off for a long period of time. that's why most trainers will tell you that a pound or 2 a week is a good goal for long term weight loss (I know, shows like "biggest loser" blow that theory out of the water, but those shows don't follow most of those people for an extended period of time after the show).

Diet is usually the hardest thing for people to maintain when loosing weight. It's just hard to make sure you are eating food you like that is also healthy for you. I commend you for any head way you've made on that front, and challenge you to keep it up as your diet will likely be the hardest thing to maintain in your new lifestyle. Doing cardio 7 days a week can become very stressful on the body if done for too long. You body will adapt to the demand you place on it, but your body also needs time for rest and recovery to rebuild and clear out. You may start to notice that you are tired alot and can not seem to get that energy back unless you take a day or two off. Your immune system may also start getting worn down and may not be able to compensate as well when you get sick. Resistance training along with cardio 4 or 5 times a week would probably be sufficient. You might not see 33 pounds in 7 weeks, but if you are really committed to this new lifestyle, you have thousands of weeks to go, and with a bit of proper management of your routine and continued management of your diet, you will see the results of your labor.

There are no shortcuts when it comes to building a body that you can be happy with and that others will notice.

To help you loose that gut, sit ups are just fine to add to a weight routine. If you can't get all the way up, do crunches (keep your lower back on the floor and bring your rib cage down to your pelvis by contracting your abs). There are also tons of other ab exercises out there that you can try and see what you like to do. The more of your body you involve in your workouts, the more fat you will burn.

Good luck and congratulations!

Kawamaniac · 01-24-2008, 01:32 PM

Thanks for the advice. I've been thinking about getting into the weight lifting aspect of working out since I started to work out more often. I'll definetly have to check out some of my local gyms and see which ones are open when I get home from work. I'll start the situps tonight.

The diet so far hasn't been as hard as I thought it would be. I just realized that you don't need to eat to satisfy your tastes or in excess...I've finally realized that you only need to eat what your body needs. So that has been a big turning point for me. The diet has already settled in with a surprising amount of ease. Plus I eat a lot of fruit now....and I have learned how to cook a lot of new things that are pretty tasty and healthy to boot.

Thanks,
Brandon

RRRR6 · 01-24-2008, 02:18 PM

Quote:

Originally Posted by Goin Ape Nutz

Your exercise plan should definitely include both a cardio aspect and a weight training aspect. Lean muscle burns more fat because it is active tissue and requires energy to maintain... that energy is gotten from your fat stores.

33 pounds of weight loss in the 7 weeks or so since you've started is a bit drastic in the sense that the human body likes to loose weight slowly when it intends to keep it off for a long period of time. that's why most trainers will tell you that a pound or 2 a week is a good goal for long term weight loss (I know, shows like "biggest loser" blow that theory out of the water, but those shows don't follow most of those people for an extended period of time after the show).

Diet is usually the hardest thing for people to maintain when loosing weight. It's just hard to make sure you are eating food you like that is also healthy for you. I commend you for any head way you've made on that front, and challenge you to keep it up as your diet will likely be the hardest thing to maintain in your new lifestyle. Doing cardio 7 days a week can become very stressful on the body if done for too long. You body will adapt to the demand you place on it, but your body also needs time for rest and recovery to rebuild and clear out. You may start to notice that you are tired alot and can not seem to get that energy back unless you take a day or two off. Your immune system may also start getting worn down and may not be able to compensate as well when you get sick. Resistance training along with cardio 4 or 5 times a week would probably be sufficient. You might not see 33 pounds in 7 weeks, but if you are really committed to this new lifestyle, you have thousands of weeks to go, and with a bit of proper management of your routine and continued management of your diet, you will see the results of your labor.

There are no shortcuts when it comes to building a body that you can be happy with and that others will notice.

To help you loose that gut, sit ups are just fine to add to a weight routine. If you can't get all the way up, do crunches (keep your lower back on the floor and bring your rib cage down to your pelvis by contracting your abs). There are also tons of other ab exercises out there that you can try and see what you like to do. The more of your body you involve in your workouts, the more fat you will burn.

Good luck and congratulations!

good answer

keep up the good work OP

don't be discouraged if you don't continue to lose at that rapid pace. a lot of that weight you lost was water. adding weight training to your cardio is great. that will also slow your overall weight loss but improve your bmi (body mass index) and body fat percentage because you will be gaining lean muslce mass and losing fat at the same time. the problem, if you want to call it that, is that muscle does weight more than fat so if you have access to a proper gym try to get them to monitor your body fat %. That will be the real test.

Goin Ape Nutz · 01-24-2008, 04:36 PM

Quote:

Originally Posted by Kawamaniac

Thanks for the advice. I've been thinking about getting into the weight lifting aspect of working out since I started to work out more often. I'll definetly have to check out some of my local gyms and see which ones are open when I get home from work. I'll start the situps tonight.

The diet so far hasn't been as hard as I thought it would be. I just realized that you don't need to eat to satisfy your tastes or in excess...I've finally realized that you only need to eat what your body needs. So that has been a big turning point for me. The diet has already settled in with a surprising amount of ease. Plus I eat a lot of fruit now....and I have learned how to cook a lot of new things that are pretty tasty and healthy to boot.

Thanks,
Brandon

I'm sure most people will agree that when starting into a new lifestyle like this, paying a professional trainer to work with you for a month or more will greatly improve your chances of sticking to this. You will get diet information, exercise recommendations and motivational support and those three things will be worth far more money than you will ever pay someone to give them.

RRRR6 · 01-24-2008, 04:40 PM

If you can't afford $600 a month for a trainer a good option is joining some sort of group class for more like $100 a month.

just an idea.

most people are also more likely to workout if they are scheduled for something at a specific time and on a routine.

Goin Ape Nutz · 01-24-2008, 05:19 PM

^^ i know several trainers in my area that charge far less than 600 a month and cover cardio, resistance and diet analysis. I personally charge 30 bucks a week per person I work with which usually includes 2 days in the gym, exercise explanation and program setup as well as diet analysis and meal planning with unlimited support and answers via email (or in person if they come to me). I like to give the client a day or two on their own in the gym to build their personal motivation and get used to doing this as a lifestyle instead of having me over their shoulder telling them what to do and to push themselves.

For example, the YMCA in my area charges 100 bucks for a full month of personal training sessions with a degree holding trainer as well a diet analysis and shopping list suggestions.

The suggestions RR made are great too. Group classes not only give you an amazing workout, but also give you the support and motivation you may lack if working out on your own.

Kawamaniac · 01-25-2008, 09:04 AM

Just found out my work has a discount to a YMCA that is very close to my work. So I could just hit it up after work before I go home. I'm definetly going to have to check it out this weekend. Thanks for the replies guys.

Brandon