So I need to loose some weight

[stepheno1683]

Went to the doctor today for a cold I am having and my BMI is way out of wack and it's probably causing some shortness of breath problems I am having. So I need to drop about 75 pounds.

I don't want to get shredded as my main man Seth calls it but I need to lose the gut and being able to have some muscle never hurts either.

I was thinking about some cardio on an elliptical with some crunches and weight lifting for the arms and legs.

[Setharion]

Well heres the key aspects i can assist ya with Stephen! Mainly heres the key to all of it. Abs are made in the kitchen, as the saying goes because you cant spot reduce really. So by that basically getting a proper eating routine is what you want to strive for.

Now heres where things get interesting, the biggest concept to working out that so many miss is how important weight lifting really is, even more important than cardio.

Now one of the big misconceptions was people would say, "i dont want to get huge"...well...if it were that easy guys wouldnt use roids know what i mean? But what lifting does is structure your body so that you arent considered "skinny fat"...meaning, if someone lets say was 300 lbs, and they lost 100...they would look like a 200lb version of their 300 lb self so to speak.

Now theres some people that say whatever i just want to be smaller which is fine too, so thats just how some want to go about it.

Cardios issue is that, when you stop...the burn stops. Wheres lifting there is afterburn, you lift and your body exerts so much energy that you are burning calories and fat well into your day and night, while cardio you run for 50 minutes and sure maybe burn 500 calories but thats it, that stops when youre done.

I hate cardio, but now when talking cardiovascular health thats where cardio is your bread n butter.

What i suggest Stephen is to get a good eating routine and a good lifting plan, 3 days a week even...and just work from that. You can add cardio in whenever you want but realize you will burn fat big time on the other aspects of working out.

[Phoenix S117]

Eating well is a key part. A lot of people worry consuming too many calories, but if you don't consume enough, it can be just as bad. Everyone has a minimum amount of calories that they need to consume daily for regular functioning and if you don't meet that, your body may hold on to extra weight because it thinks you're starving.

If you have a smartphone, there's a free app called MyFitnessPal. You give it your weight and how many pounds you'd like to lose per week, and it gives you a per day recommended calorie intake. I have several friends who have had success with it.

However, it's biggest drawback is that it doesn't account for exercise you do, so there's no way to calculate how many calories you've been burning lifting weights.

[Setharion]

Great points Phoenix and a great mention, people think the less they eat the better when its basically eating is what fuels the fat burning if its dont right.

One of the simple ways to put it is cals in vs cals out, if a person stays about 500 below their daily cals they will start to shed fat.

[stepheno1683]

So to do this right I am going to want to get some sort of a guide / schedule for daily intake vs what workouts to do?

[Phoenix S117]

I would keep one for your workouts so you know what you worked on each day. In theory you're supposed to alternate muscle groups, so if you work out your upper body one day, the next day you'll want to do lower body workouts. A journal would help you keep track of how much weight, how many reps, and how many sets you do, also. I think it was mentioned but if you want to bulk up, do higher weights and less reps per set. But if you want to tone, do lower weights with more reps per set.

[stepheno1683]

Yeah really looking to just tone and drop the gut. I think losing 50 lbps would put me at the top of my BMI scale 75 would put me at the bottom portion of it.

[mogo22]

I lost 80lbs so I know it's not easy, but it can be done. Seth...err Metalhead summed it up nicely, weights is the best form of exercise out there. Getting stronger has way more real world benefits than being able to run 10k (which I can do too ) I'm 37 and stronger than I've ever been in my life and I keep getting stronger every week. You won't get huge lifting weights either, not without serious dedication.

you can lose 75lbs in less than a year but you would never be able to gain 75 lbs of muscle in a lifetime unless you juiced it. Even then it would extremely unlikely.

A couple of things to may be save you some wasted energy. Meal frequency is not important and will not speed up your metabolism. It is Broscience. Do not sweat it if you only eat 3 times or even 2 times a day. Daily calorie goals with the target Protien/Carbs and fat is what is important.

Eat your white carbs if you want them, brown rice is not better than white rice. Sweet potato is not better than white potato. If you like white bread, eat white bread, it won't make any difference at all.

Eat the whole egg! The yolk is where all the nutrition is. Eatting fat does not make you fat and it will not raise cholesterol.

If any diet tells you to not eat fruit, throw it away. Unless you want to go low carb but I wouldn't recommend that just starting out. Save it for the last few pounds if need be.

[Phoenix S117]

Found this awesome article that might interest you.

Weights Before Cardio to Lose Weight.

It's funny because this is what I have been doing more recently and I only just started losing weight. Now I know why!

[stepheno1683]

So tonight I went to work out. I did about 15 minutes on a elliptical and did about 40 reps with a 20 lb weight. Felt pretty good for my first time. As soon as I started the elliptical my knees where hurting but I worked through and and the time breezed by. I really feel like if I had music or a friend to work out with I would have done longer.

My wife's aunt is a health nut (she teaches a boot camp) and she recommended I pick up this stuff

www.advocare.com/10049971/Store/ItemDetail.aspx?itemCode=99038&id=A&flavor=1

[mogo22]

Apr 25, 2011 20:16:16 GMT -5 stepheno1683 said:

My wife's aunt is a health nut (she teaches a boot camp) and she recommended I pick up this stuff

www.advocare.com/10049971/Store/ItemDetail.aspx?itemCode=99038&id=A&flavor=1

Complete waste of money. There is no scientific proof our bodies need to be detoxed. All these diets are, are very low cal diets that let you drop a lot of pounds of water weight. The shit that comes out of you they classify as toxins is mainly from the shit they make you consume.

Dropping too many calories too fast is any BUT healthy.

You don't need stupid gimmicks to lose weight

[stepheno1683]

Thanks Mogo.

[stepheno1683]

So I've been doing the workout stuff for about a week and I am happy to report that I've lost about 10 pounds.

[Phoenix S117]

That's awesome!! ^_^

I need to hit the gym more often than I do. I've been working so much I could only go once a week.

[Eradiani]

BMI is retarded.

Based on body fat% numbers. I have 200lbs of muscle/bones/etc

at 6ft 1 I would be considered overweight


never care about your BMI imo. Only look at weight and body fat %. Ideal bodyfat % is 14-17% for men, 21-24% for women.

[Obiwan316]

I used to agree that BMI was crap. However, it is directly tied to disease and sickness. There is a correlation there but there is not one for fat %. So, in a way, it's bad to be all muscle. I guess.

I started a diet in January and have lost 25-30 pounds depending on the time of day.

It is all about food for me. I've been working out for 15 years so I have muscle but I was always a little heavy. I'm 6 1 and hovered around 230 and blew up to 238 after Xmas so I started eating healthy. I allow myself 1.5 crap meals a week. We'll go out once and I'll whatever and if we eat out a second time then I get a salad.

I also have been working on the 5 meal thing. I eat less per setting but snack. It keeps the metabolism going. It has really helped me.

Good work and keep it up!