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I'm getting married in 4 months and want to get in "Prime" shape.
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
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
do whatever this other people has asked you to
those all are really helpful
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Exercise
Are you a member of a gym? If you aren't then that may be a great alternative. Planet Fitness is 20 bucks a month if you want to bring someone along for free. Also best part? They give free personal training classes and are open around the clock.
Hiking - Best cardio exercise
Watch your diet
Make sure you are stocking up on protein! Fish, Chicken, Eggs, Nuts. If you can buy the Whey protein shake. Whey is full of protein and is known to help restore and build muscle.
Skip the carbs - Want pasta? Go for wheat, Grab the wheat bread.
Meat? Make sure it's packed with lean. The more the merrier.
Yes, It's possible to work the weight but you are going to have to push yourself. Walk, Jog, Do free weights. Instead of talking elevators take the stairs. A walk is recommended 4 times a week for 30-40 minutes.
If you don't already have them stock up on some free weights. Do push ups, Sit ups. You got a bike? Ride it.
Need to go to a store down the street? Walk there.
You got this dude but ya gotta want it
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What the other guy said, especially when it comes to High intensity interval training. I've been doing something similar for the last three months, and I've dropped about 25 pounds so far.
As an adjunct, if you're not currently a gym member, there are excellent bodyweight workouts that you can do at home. A personal favorite is 52 Pickup.
Start with a deck of cards. Assign an exercise to each suit: for example, hearts are regular pushups, spades are squats, diamonds are situps, clubs are Hindu pushups. Shuffle the deck, then put down the first card. Do however many reps of whatever exercise corresponds to the card (eg: 5 of hearts = 5 pushups.) Face cards are 10 reps each. Go through the whole deck. If you don't stop to scratch, you should get through that in about 20 minutes.
Alternately, you can do sets of calisthenics as part of a circuit training routine.
One of the best things about bodyweight exercise is that the recovery times are short. You can work out every day without having to worry about overtraining.
Again, diet is going to be 80% of dropping weight. Keep eating clean, stay off the booze and fatty food, and congratulations on the upcoming nuptuals.
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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 [Link](Mouse over link to see full location) 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 [Link](Mouse over link to see full location) or [Link](Mouse over link to see full location) 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.
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