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June 27, 2011Answers:
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February 22, 2015Visitors:
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advice
I'm 22 M and 250lbs. My skinniest weight (while I was working out) was 198lbs in June 2010. I feel, look and am fat. Problem is I have little to no idea what I was doing when I lost all that weight. What I'm looking for is a workout regime that I can stick with, one that works and works well. People with a first hand account on these regimes will be given highest priority but all advice will be looked at and rated as to how helpful it is.
Thanks everyone,
Gateway01
There is literally tons of information out there on this subject, but I will summarise:
1. Your fat loss will come down to your diet much more than your workout regime. Use the Harris Benedict Equation http://en.wikipedia.org/wiki/Harris-Benedict_equation to figure out your daily caloric requirements, and then aim to eat under that by 250-500 calories per day. Take measurements regularly so you know whether to adjust your calories up or down.
Some pointers for dieting:
- Eat lots of vegetables
- Keep your good fats (nuts, avocado, olive oil etc), eating 1 or 2 portions per day
- Eat plenty of lean proteins: chicken, turkey, fish etc
- Avoid processed carbs and sugar
- Don't drink alcohol, soda or fruit juice - all your fluids should be very low or no calories
2. Endless cardio is a false economy, it will only make you hungry and retain fat on your stomach and thighs. Rather look into doing weights 3-4 times per week and incorporate high intensity (interval)/tabata-style training for 15 mins at the end of your weights sessions. Both of these will help you to build muscle and increase the "afterburn" effect, meaning you have a higher metabolic rate and will burn fat faster. As for particular workouts, there are plenty online such as Stronglifts 5x5. It may be an idea to speak to a personal trainer who can help you out with form and give you programs to follow.
3. Get lots of rest
4. Drink lots of water
At the end of the day, the best workout is one you will stick to, so if you are not someone who enjoys going to gym, then start walking, play basketball, or even start a dance class with your fiance. Find something you like to do, and do it! Exercise may feel difficult at first but if you push through the first few tough sessions, you will love it!
Be realistic about your goals and don't overdo it. Join a forum online where you can get advice and support from likeminded people. I would advise a training forum over a dieting forum.
Use online resources to help you with your diet, like http://www.myfitnesspal.com/ or http://www.fitday.com/ to keep track of your calories and macronutrients.
Keep your goals in mind, maybe stick up pictures of your ideal body in your room to keep you motivated. Start a countdown calendar where you mark off days until your wedding. Take "Before" photos so you can see how far you have come. No really, do this! You will appreciate these photos when you are close to your goal.
Don't get discouraged if you have an off day. Make sure whatever your motivator is, it is big enough to get you through the tough times. Good luck!
If you want to know my background: I lost 55lbs in 2010 and have now started working on body recomposition (building muscle while losing fat). I have had personal trainers advise me about diet and exercise weekly since January 2010.
(Rating: 5) This is great advice, thank you. I'm going to take it greatly into consideration and hopefully pull through till I reach my goal.
Thanks again