ok I'm ready to get healthy... however i have a few problems
I HAVE NO IDEA WHAT TO DO
Age: 24
height: 6'2"
weight: 420... I think (i don't think the scale is to accurate when it passes 0 )
Goals: Long: get to goal weigh of 200lbs and be sexy
Short: Be able to go from a size 60 to a 50 by christmas
ok so far that is all i got, I've been reading and reading and can't understand half the stuff said in the forms, cant get to a gym and walking is not safe where I live (but I'm sure running from gunshots is good cardio). I need help making a plan that will work for me since the blubber around body must be defeated. I do have a jump rope and a small weigh bench (basic bench, lat bar, with area for arm and leg lifts). Money is running kind of funny right now so please keep that in mind (1400 rent is not fun people)
and please any plans said could you dumb them down for me that even i can understand... thanks and God bless.
um... confused fatman needs help
Moderators: Boss Man, cassiegose
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EssexNinetails
- STARTING OUT
- Posts: 5
- Joined: Wed Jul 02, 2008 8:29 am
Welcome to the group. I will refer you to another post in the diet and nutrition forum that is a sticky... "read this before posting"
It is not a diet but a smart way of eating regardless of weight. Please read it and ask questions.
Research for you to do...
Alwin Cosgrove, your body as a barbell
Chad Waterbury, the Waterbury method
Do you live in an apartment building?
These are to get you started, ask questions, try things. This is your choice and it is a great one! Congrats on your first step.
Cheers
It is not a diet but a smart way of eating regardless of weight. Please read it and ask questions.
Research for you to do...
Alwin Cosgrove, your body as a barbell
Chad Waterbury, the Waterbury method
Do you live in an apartment building?
These are to get you started, ask questions, try things. This is your choice and it is a great one! Congrats on your first step.
Cheers
-
EssexNinetails
- STARTING OUT
- Posts: 5
- Joined: Wed Jul 02, 2008 8:29 am
-
cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Hi there!
Welcome to the site!
What exactly are you not understanding about diet and exercise? Its hard to know where to start when I don't know what you do and don't already know.
For starters.... in order for you to lose that weight your going to have to create a caloric deficit... which means you are going to have to find ways to burn more calories than you are taking in. Every 3500 calories that you burn (without replacing) will result in a loss of 1 pound of fat. Healthy weight loss for you would probably be about 1 or 2 pounds per week. In order to create this caloric deficit, you will want to rely on a combination of cardio, weight lifting, and a balanced nutrition plan.
For the cardio... Do you have access to a safer neighborhood? Could you possibly drive or get a ride to a park, track, football field, or other area where you could do a combination of walking and running? Do you have access to any stairs that you could run up and down? If not, that jump rope will work fine. You could do that for a minute, then stop and get your breath back, then jump for a minute, catch your breath, jump for a minute... and so on until you've jumped for 10 to 15 minutes (you may even need to start with 5 minutes and work your way up to 10 or 15 minutes). You'll want to do cardio 2 or 3 times a week on the days that you're not doing weights.
For weights... That weight bench might be enough to get you started. Do you have free weights? Dumbells? For your weight routine you could probably get in a pretty good workout doing a combination of lunges, squats, deadlifts (if you have dumbells), pushups, dips, and row variations (again assuming if you have dumbells or a barbell). Shoot for weight training 3 days a week with 24 hours of rest between each workout.
In addition to this cardio and weights try to get in more activity by simply taking the stairs instead of the elevator/escelator, parking as far back in the parking lot as possible, and walking whenever possible. Even little 5 minute walks here and there will add to up additional weight loss over time.
For nutrition... this may be a hard adjustment and possible the most important part of your weight loss program. If you want to lose weight you'll have to cut out greasy foods and foods cooked in butter, fast foods, most processed foods, sweets, candy, pastries/cakes/cookies, and junk food in general. In place of these things you'll want to rely on whole foods (foods that haven't been processed) as much as possible. Healthy food choices would include:
Carbohydrates: oatmeal, whole grains, wheat/whole grain bread, whole wheat pasta, whole wheat couscous, quinoa, brown rice, sweet potatoes, fruit and veggies
Proteins: chicken breast, fish, eggs/eggwhites, low fat cheese, tofu, soybeans, turkey breast, lean red meat, lean cuts of pork, and powedered protein (to use for shakes) after working out
Fats: avacado/guacomoli, nuts, nut butter, olive oil, coconut oil, flax
You'll also want to include come legumes (beans) in your diet as well.. examples would include black beans, navy beans, pinto beans, chickpeas, chili beans, and kidney beans. Legumes are relatively high in carbs so would probably fall into that category, but also contain some protein as well. When combined with some carbs (rice), they form a complete protein.
For your diet plan you'll want to eat every 2 or 3 hours eating your first meal as soon as you wake up in the morning. Every meal should be a combination of carbs and protein. By eating like this you will end up eating between 6 and 8 meals a day. An example of an eating plan for you might look something like this:
Meal 1: oatmeal, eggs
Meal 2: fruit, chicken breast, handful of nuts
Meal 3: meat sandwhich on whole wheat bread and large side salad
Meal 4: fish, veggies, avacado slices
Meal 5: meat, whole wheat pasta (smaller serving), large side salad or veggies
Meal 6: tofu, veggies
Also... I'm not sure when you're going to be working out but as soon as you get done working out you'll want to take in some quick protein in the form of a protein shake.
Does all this make sense? Please feel free to ask questions if you have any. :)
Hope this helps!
Cassie
Welcome to the site!
What exactly are you not understanding about diet and exercise? Its hard to know where to start when I don't know what you do and don't already know.
For starters.... in order for you to lose that weight your going to have to create a caloric deficit... which means you are going to have to find ways to burn more calories than you are taking in. Every 3500 calories that you burn (without replacing) will result in a loss of 1 pound of fat. Healthy weight loss for you would probably be about 1 or 2 pounds per week. In order to create this caloric deficit, you will want to rely on a combination of cardio, weight lifting, and a balanced nutrition plan.
For the cardio... Do you have access to a safer neighborhood? Could you possibly drive or get a ride to a park, track, football field, or other area where you could do a combination of walking and running? Do you have access to any stairs that you could run up and down? If not, that jump rope will work fine. You could do that for a minute, then stop and get your breath back, then jump for a minute, catch your breath, jump for a minute... and so on until you've jumped for 10 to 15 minutes (you may even need to start with 5 minutes and work your way up to 10 or 15 minutes). You'll want to do cardio 2 or 3 times a week on the days that you're not doing weights.
For weights... That weight bench might be enough to get you started. Do you have free weights? Dumbells? For your weight routine you could probably get in a pretty good workout doing a combination of lunges, squats, deadlifts (if you have dumbells), pushups, dips, and row variations (again assuming if you have dumbells or a barbell). Shoot for weight training 3 days a week with 24 hours of rest between each workout.
In addition to this cardio and weights try to get in more activity by simply taking the stairs instead of the elevator/escelator, parking as far back in the parking lot as possible, and walking whenever possible. Even little 5 minute walks here and there will add to up additional weight loss over time.
For nutrition... this may be a hard adjustment and possible the most important part of your weight loss program. If you want to lose weight you'll have to cut out greasy foods and foods cooked in butter, fast foods, most processed foods, sweets, candy, pastries/cakes/cookies, and junk food in general. In place of these things you'll want to rely on whole foods (foods that haven't been processed) as much as possible. Healthy food choices would include:
Carbohydrates: oatmeal, whole grains, wheat/whole grain bread, whole wheat pasta, whole wheat couscous, quinoa, brown rice, sweet potatoes, fruit and veggies
Proteins: chicken breast, fish, eggs/eggwhites, low fat cheese, tofu, soybeans, turkey breast, lean red meat, lean cuts of pork, and powedered protein (to use for shakes) after working out
Fats: avacado/guacomoli, nuts, nut butter, olive oil, coconut oil, flax
You'll also want to include come legumes (beans) in your diet as well.. examples would include black beans, navy beans, pinto beans, chickpeas, chili beans, and kidney beans. Legumes are relatively high in carbs so would probably fall into that category, but also contain some protein as well. When combined with some carbs (rice), they form a complete protein.
For your diet plan you'll want to eat every 2 or 3 hours eating your first meal as soon as you wake up in the morning. Every meal should be a combination of carbs and protein. By eating like this you will end up eating between 6 and 8 meals a day. An example of an eating plan for you might look something like this:
Meal 1: oatmeal, eggs
Meal 2: fruit, chicken breast, handful of nuts
Meal 3: meat sandwhich on whole wheat bread and large side salad
Meal 4: fish, veggies, avacado slices
Meal 5: meat, whole wheat pasta (smaller serving), large side salad or veggies
Meal 6: tofu, veggies
Also... I'm not sure when you're going to be working out but as soon as you get done working out you'll want to take in some quick protein in the form of a protein shake.
Does all this make sense? Please feel free to ask questions if you have any. :)
Hope this helps!
Cassie
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EssexNinetails
- STARTING OUT
- Posts: 5
- Joined: Wed Jul 02, 2008 8:29 am
ok i get the diet changes and most of them i have implemented a week ago, cutting the crap and such.. I even caught on to the cardio but i think biggest worry is the weight excersize cause i been trying to understand the Waterbury method and i really can't get that. I'm sorry if it's a bit nerve racking but as a newbie, I'd think I'd have a better chance understanding Latin... could someone break it down please. Sorry if i'm being annoying but i don't want to go and hurt myself by doing something i don't completely comprehend thanks
do this:
body weight squat x as many as you can
push up with hands on table, bench or something x as many as you can
1 arm cable row from lat pulldown machine x 15
step ups onto a low step x as many as you can
week 1 do this 3/week x 1 cycle then increase a cycle each week so you'll be doing 4 cycles week 4
search youtube for exercise videos
body weight squat x as many as you can
push up with hands on table, bench or something x as many as you can
1 arm cable row from lat pulldown machine x 15
step ups onto a low step x as many as you can
week 1 do this 3/week x 1 cycle then increase a cycle each week so you'll be doing 4 cycles week 4
search youtube for exercise videos