75 lbs has got to go
Moderators: Boss Man, cassiegose
75 lbs has got to go
I'm a 45 year old that needs to drop at least 75 pounds. I'm 5'11 and 310lbs. I just joined a 24 hour gym. How many calories can I consume and lose weight. Any workout suggestions? Weights, Cardio, etc. Any suggestions are much appreciated. I know I didn't gain it in a day and likewise can't lose it overnight. Just looking for guidance so time in the gym won't be wasted. Thanks
Step By Step Tried and Tested Method for Weight Loss
Hey, that's not a problem. Here is a step by step process of what I tried that helped me and continues to help me:
1. Tell yourself that you can do it. It is tough but certainly not impossible. Stick to the routine for the first week and you will notice a significant difference. This difference in the first week is very motivating and will allow you to push your body to better limits.
2. To get fast and quick results it is very important that you realize you want drastic weight loss and not the slow steady maintainance thing that everyone else in the gym does. So, work out rigorously for 6 days a week without a gap.
3. Take small steps at a time, don't obsess about your current weight and don't think how fat you are. Rather, think how thin you will become and act like that. Think of today while working out, think about just doing that one set of crunches or one count, nothing beyond that. In your manner you act like you're already lean and for work outs only take it one count and one exercise at a time.
4. Work out for an hour and a half at at minimum. 25 minutes of cardio, 20 minutes of abs, push ups, squats and pull ups everyday. On the weightlifting front work out on your back, biceps, chest, triceps and shoulders everyday. Do not go for the one body part a day type training. This all body parts training is more effective for the first one month. Then you can change your program. Sweat a lot push yourself to your limit and when you achieve your limit, increase the limit. E.g. Push yourself to 15 crunches in one set then when you can do 15 crunches properly shock your body and do 18. This will definitely give you results as you're increasing your limit all the time.
5. Focus on the abs workout. Focus very hard on the abs, they show the quickest results and you feel maximum pain on your abs when you crunch. Increase your limits everyday and push yourself to hold for at least 30 seconds in both the upper and lower abs exercises. Definitely do side abs, abs everyday will result in maximum results.
6. Diet very hard. Eat only dinner for the first one month and do some activity after dinner. Dinner should not be fried stuff, oily stuff as much vegetables and meat as possible. You can eat in higher amounts as well. Starving yourself to have only one meal a day gives very quick results in the first one month. Then you can go back to eating right and eating the moderate diet of 3 meals a day. First thing is that you need to loose and quick, so you must take drastic measures. When you starve today think of everything else you ate throughout the year and how you pampered your body, you're only pushing yourself hard for a month that's all. The starving is important and do not eat when you feel hungry, when you get that hunger sensation think that you're loosing weight because you are. Once you've lost 10 pounds or so you can then begin eating a light balanced diet. But trust me the dieting initially will do 50% of your weight loss for you.
So way is 50% hard and fast work out. 50% hard dieting for the first month. Then when you see results move to balanced. I prefer to diet till I achieve ideal size then I eat healthy to maintain.
Good luck to you! I am sure that you will loose weight, it's no big deal. It is so much of just taking one step at a time and doing the right thing for that moment.
Lemme know how it goes after a week 
P.S: NO ALCOHOL AT ALL FOR ONE MONTH, especially that glass of beer you love so much!
1. Tell yourself that you can do it. It is tough but certainly not impossible. Stick to the routine for the first week and you will notice a significant difference. This difference in the first week is very motivating and will allow you to push your body to better limits.
2. To get fast and quick results it is very important that you realize you want drastic weight loss and not the slow steady maintainance thing that everyone else in the gym does. So, work out rigorously for 6 days a week without a gap.
3. Take small steps at a time, don't obsess about your current weight and don't think how fat you are. Rather, think how thin you will become and act like that. Think of today while working out, think about just doing that one set of crunches or one count, nothing beyond that. In your manner you act like you're already lean and for work outs only take it one count and one exercise at a time.
4. Work out for an hour and a half at at minimum. 25 minutes of cardio, 20 minutes of abs, push ups, squats and pull ups everyday. On the weightlifting front work out on your back, biceps, chest, triceps and shoulders everyday. Do not go for the one body part a day type training. This all body parts training is more effective for the first one month. Then you can change your program. Sweat a lot push yourself to your limit and when you achieve your limit, increase the limit. E.g. Push yourself to 15 crunches in one set then when you can do 15 crunches properly shock your body and do 18. This will definitely give you results as you're increasing your limit all the time.
5. Focus on the abs workout. Focus very hard on the abs, they show the quickest results and you feel maximum pain on your abs when you crunch. Increase your limits everyday and push yourself to hold for at least 30 seconds in both the upper and lower abs exercises. Definitely do side abs, abs everyday will result in maximum results.
6. Diet very hard. Eat only dinner for the first one month and do some activity after dinner. Dinner should not be fried stuff, oily stuff as much vegetables and meat as possible. You can eat in higher amounts as well. Starving yourself to have only one meal a day gives very quick results in the first one month. Then you can go back to eating right and eating the moderate diet of 3 meals a day. First thing is that you need to loose and quick, so you must take drastic measures. When you starve today think of everything else you ate throughout the year and how you pampered your body, you're only pushing yourself hard for a month that's all. The starving is important and do not eat when you feel hungry, when you get that hunger sensation think that you're loosing weight because you are. Once you've lost 10 pounds or so you can then begin eating a light balanced diet. But trust me the dieting initially will do 50% of your weight loss for you.
So way is 50% hard and fast work out. 50% hard dieting for the first month. Then when you see results move to balanced. I prefer to diet till I achieve ideal size then I eat healthy to maintain.
Good luck to you! I am sure that you will loose weight, it's no big deal. It is so much of just taking one step at a time and doing the right thing for that moment.
Lemme know how it goes after a week P.S: NO ALCOHOL AT ALL FOR ONE MONTH, especially that glass of beer you love so much!
What's your history? Have you been chronically overweight or is this a fairly recent occurrence?
Are you medically fit to exercise? Have you taken a stress test lately?
Are you diabetic? Is your blood pressure under control?
Were you atheletic when you were younger? What sports did you participate in?
Is there any other medical information we might need to make informed recommendations?
Height and weight and age are is sufficient information to make workout suggestions.
Are you medically fit to exercise? Have you taken a stress test lately?
Are you diabetic? Is your blood pressure under control?
Were you atheletic when you were younger? What sports did you participate in?
Is there any other medical information we might need to make informed recommendations?
Height and weight and age are is sufficient information to make workout suggestions.
more info:
I weighed 212 pounds when I graduated from high school. I played football and baseball at this weight and in good shape. Doctor checked chol,BP, and blood sugar. Everything O.K. He said that I needed to get active again if I wanted to live to see grand children. I stand all day at work but get little exercise while doing so.
Re: Step By Step Tried and Tested Method for Weight Loss
Why just a month, I say ditch that muck for goodmini_008 wrote:
P.S: NO ALCOHOL AT ALL FOR ONE MONTH, especially that glass of beer you love so much!
Besides cutting it all for a month might be a factor in producing "showy" Abs, but getting back on it, even by just 1/4-1/2 of the old levels, could lead to partially reversed definition. Extra calories, coupled with a physical environment that impedes the burning of them.
I would start with 20 minutes of cardio three times per week for the first 3-4 weeks. After that you can increase it to up to 5 times a week and about 30 minutes. Take it slow in the beginning as you don't want to over fatigue yourself and find that you need to take a break before you really get going.
To that I would add a balanced light weight training regimen that hits all your muscle groups equally. Train 3 - 4 times per week. (3 times with a full body workout each time; or 4 times with 1/2 body workout splits).
Then get yourself on a sensible diet. The best diets are "lifestyle change" diets. That is you alter the types of foods that you eat instead of limiting the amounts of food that you eat. If it is done correctly you won't ever feel hungry.
75 pounds is an easy number to achieve in a 12 - 16 month period with a lifestyle change. The lifestyle change is more likely to yield lasting results. Quick weight loss is frequently associated with yo-yo weight loss/gain so I would opt for the patient approach.
To that I would add a balanced light weight training regimen that hits all your muscle groups equally. Train 3 - 4 times per week. (3 times with a full body workout each time; or 4 times with 1/2 body workout splits).
Then get yourself on a sensible diet. The best diets are "lifestyle change" diets. That is you alter the types of foods that you eat instead of limiting the amounts of food that you eat. If it is done correctly you won't ever feel hungry.
75 pounds is an easy number to achieve in a 12 - 16 month period with a lifestyle change. The lifestyle change is more likely to yield lasting results. Quick weight loss is frequently associated with yo-yo weight loss/gain so I would opt for the patient approach.
I am by no way an expert, but even I know that the advice that mini gave you about starving yourself and eating only one meal a day, for a month, is not going to help you in the long run. Your body will go into starvation mode and hold on to everything it can. And how can you work out for an hour and a half a day with only one meal?? I would continue reading until you get better advice about an eating plan. Just a thought.