severe body tone help please!

age: 22 year old
sex: male
height: 5,9
stones: 14-16

ok i know i wont be able to lose any weight im tired of trying 2 years back i started to excercise i joined a gym an was going once a while for 20 mins or so.. my diet consists of some chocolates a day fruit and veg and sometimes i tend to eat meat a lot and drink coca cola.. I have severe issues with my body tone!!! i changed from being skinny to fat an have been fat fo around 6 or 7 years i dont like this body weight ppl comment on it im around 14-16 stones and its weird because my arms are skinny my stomoch is out there is fat around my hips my back is in.. it aint fair i excercise regularly about 30 mins running on my treadmill i do these excercises after skipping a day... it has got to th stage where clothes seem stupid to wear i stick to only 2 pairs f t shirts ppl think i dnt have any clothes yday i went out and bought a pair of xxxl and xxl shirts they look damn big on me but xl wont deliver the right body tone.. im trying all i can to lose it even wanting to cut meat out of my diet but no matter how hard i try im stil made fun of this aint me i know i wont be able to lose it ever i feel like jus screaming
 
Ok, first of all, calm down. It'll be alright. I know it's frustrating, but you are here, so that's a good start.

Now, let's look at your situation, and see what we can do.

You mentioned that you believe you won't be able to lose any weight. That is the first thing that has to go. You must get it in your head that with the proper efforts of diet and exercise - your body will lose the weight, b/c it will. It's not that your body can't lose weight, it's just that you haven't found what works for your body yet. That's why you are here - to find out what will work.

In terms of food consumption, you mentioned that you eat chocolate, sodas, meat, and some fruits and veggies. I'm sure you're aware that chocolate and sodas aren't going to help you lose any weight. No one can go from terrible eating habits to perfect ones overnight, but you can make a start.

*Figure out how many cokes you drink a day, then cut that in half for the next two weeks. After that, cut it down to one, then to none. Drink iced tea w/ splenda to help with the caffeine if you need to, and start drinking water.

*Chocolate-again, cut it down, then out of your diet (except for very occasionally). Get it out of your house so you can't just sit around and eat it. If you buy a candybar at the store while you are still adjusting to new habits, that's ok, just don't buy 5 of them and bring them home.

*Fruits and veggies are great - eat lots of those.

*Meat is just fine - just try to eat lean types of meats. Also, getting meat from sources other than a fast food burger is a really good idea. ;)

*Try to make sure that you eat a good variety of real foods - fruits/veggies/lean meats/whole wheat grains/low-non fat sources of calcium

*Treadmill is great, keep that up, now try going 45 min. Look around here for information on strength training, talk to some trainers at your gym and see if they can help you to get started.

You can do it, it's just a matter of slowly making the right adjustments in your habits.
 
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ok i know i wont be able to lose any weight
i joined a gym an was going once a while for 20 mins or so
my diet consists of some chocolates
and drink coca cola
it aint fair
im trying all i can to lose it
i wont be able to lose it ever

OK, I know you're upset but read the bits above that I cut out of your post.
If you think your condition isn't your fault and there's nothing you can do then you need to grow up; you're 22, take control of your life

Eat 5 or 6 small meals a day, cut your calorie intake to between 2,000-2,250 (rough estimate off the top of my head), go to the gym and do 2-3 days of weights and 2-3 days of cardio a week. Remember to push yourself every session. Stick to this and you will get into better shape.

Sorry if any of that seemed a little harsh but you need someone to be tough with you. Can you afford a personal trainer?
 
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well i dont go gym anymore because i bought a treadmill i used to have a personal trainer he charged me 30 pounds for a workout and he didnt give me a nutrition plan... these days i just go on the treadmill and after 30 mins of running i pick up my lawnmower and bench it i can only manage 10 and i do 10 pushups 2... thats about it..
thanks for all the encouraging comments at least u didnt make fun of my weight :) i gues il jus keep trying.. and eventually i wil see some results
 
Personal trainers aren't actually supposed to give you a nutrition plan. Most laws require you to be an RD before you can do that, so don't hold that against the trainer.

CCR is right, you have to get it together and make an organized effort or nothing much is going to happen. You have to change your attitude and outlook.

No one here is going to make fun of your weight, and we will all help you if you are willing to try. The one thing you can't do is eat like crap, do some half-assed exercise, then sit and whine about not losing weight. You have to do it.

We will be here to support your efforts, but you have to make the effort. You can do this.
 
No one here is going to make fun of your weight, and we will all help you if you are willing to try.
Lol, yeah, I was stick thin when I first came here and had awful body image issues but then there are a lot of guys here right now that are aiming to one day trim down to the weight you're at now! There are very few judgemental people here
I once had the attitude that I was naturally skinny and always would be and that I was a 'hard-gainer'. Then I realised this was just an excuse, as are the things you've been telling yourself. A skinny guy can build muscle and a fat guy can lose fat, it's just a question of how much you want it and how much you're prepared to sacrifice to get there.

Read around, educate yourself on nutrition and exercise and then hit the weights/treadmill
 
Unfortunately, at this stage, it is fair. Your body is reaping the benefits of coca-cola and chocolate. Meat, in and of itself, isn't bad but you don't say what kind of meat you're eating. Pork sausage and chicken breast aren't created equally.

It'll be fine, but the treadmill bench routine could use some work. Have you considered going back to the gym?
 
im low on funds at the moment so a gym is a no no..
is 30 mins on the treadmill an half assed excercise? how long should i go on there for?
 
you need to incorporate a strenght training routine that consist of more than benching your lawnmower. read around. read the stickies in the weight training section and nutrition section.

to lose fat you need to be in a caloric deficit.

congrats on making it this far and deciding to join this site to better yourself. welcome and good luck with your goals.
 
you need to incorporate a strenght training routine.

...and there's your problem. 30 minutes of cardio is fine, but you just burn a few calories and move on. Read the top 4 stickies here. Many of them explain why you need to incorporate weight training. Also read up on HIIT (also referenced in these posts).

Then move onto the nutrition section. You'll have a much better idea of what's wrong after going through these stickies.
 
Whats with people thinking they can continue to eat junk food like coke and chocolate on a daily basis and lose weight
 
There is a difference between true gynecomastia and having fat deposits in that area that give the appearance of breast tissue.

For lots of people losing weight will take care of most, if not all, of it - as the problem was an issue of fat that needed to be lost. If you have enlarged mammary glands, as well as fat deposits, you need to speak with a doctor about it.
 
Part ONE

Hello CoolKid.

My opinion based upon what you had written is this, youngman:

Never lower head nor believe your beneath anyone on this earth. None who criticize you are without fault of their own.

The Judgement of others and/or being overly judgemental of others can cause internal and external poison, and hamper true circumference of clear vision. Does one look at another and truely see? Maybe, if they were able to remove the spec from their own eye, but this isnt possible, because we all have specs in our eye; therefore, their vision of you are flawed as it comes from a flawed base to begin with.

Everyone STINKS, and sometimes persons need to take a GOOD WIFF of their own @ss, and just maybe this could make their vision just a tad clearer, once they get passed the self stink.

=========================================================

I would like your to read this article. I know its long, but TAKE TIME TO READ IT:

On personal judgment, sense and discernment


Making decisions. We all make them all the time. Big
decisions and little decisions. We make big decisions such as
who we will marry, what profession or occupation we are going
to pursue, where we will work, where we will live, etc. And we
make small decisions: how we will respond to a problem that
has suddenly come up during our day, what we will fix for
dinner, what store we will go to to purchase an item that we
need or want, how we are going to respond to a question someone
has just asked us, whether we are going to study hard and do
our school lessons or not, etc.

Every day is filled with a myriad of decisions. And these decisions are often not simple. They are often complex, involving many facets and
considerations, pros and cons. Often some kind of risk or
danger is involved and one has to assess the degree and
likelihood of that danger in making the decision. Whether one
is investing money in the stock market, choosing a spouse,
accepting a job, lending money to someone, or buying a used
car, there can be all kinds of hidden dangers.

The right decision is not always easy to know. Decisions usually involve
calling on our store of knowledge and previous experience. But
as complicated as the considerations may be, we usually quickly
assess all the many factors, make our decision, and go. And
many of these decisions we make shape and make our life. They
can make us or break us. And underneath all these decisions we
make all the time is personal judgment.

Personal judgment, good sense, discernment is what makes the world go around. It is behind everything. It is behind all the important decisions
made in this world. It is the most important ability a person
can have. By it we all live or die. No other ability is so
important to a person as judgment and good sense.

We all must make our own decisions. No one can make them for
us. Not even those who love us most and are closest to us.
Once we are adults, of age, we can do anything we wish. We are
free to act as foolishly, as stupidly, as we wish. And we all
live with the decisions that we ourselves have made. The fool
lives with the consequences of his foolish decisions and the
wise man lives with the consequences of his wise decisions.

The quality of our life is directly related to the quality of
the decisions we make. Our life at any moment is pretty much
the end result of the accumulating aggregate of all the
decisions we have made over our lifetime.

Good decisions come from good judgment and good judgment is
closely connected with knowledge, understanding, a seeking and
inquiring mind, seriousness, and a habit of reflective thought.
Poor judgment is closely connected with ignorance, lack of
understanding, lack of reflective thought.

Closely connected with personal judgment is another important
element: personal values, outlooks and attitudes. The godly,
upright man of principle makes one kind of decisions. The
ungodly, unprincipled man makes very different kinds of
decisions.

Generally speaking the man of good judgment is that upright man
ruled by sense, reason and conscience. It is that man who does
those things tht he ought to do, those things that conscience
requires; that man who is attentive to that debt that we all
owe to ourselves, to do that which is right. Not all men are
ruled by sense, reason and conscience. The common mind is more
likely to be ruled by impulse, feeling and base appetite. It
is the godly, reflective mind that is ruled by something
higher.

We see a person engage in some foolish action or conduct. It
may be something he has done or something he has failed to do.
We ask ourselves why he did it. Why did he do that? His
action revealed an error in judgment. What causes errors in
judgment?

What causes bad judgment? Bad judgment is generally
caused by distortion of judgment by some distorting agent.
What do we mean? What might this distorting agent be? What
kind of agents are we talking about? It could be one or more
of the following: laziness, cowardice, vanity, ego, pride,
anger, hatred, romantic infatuation, lust, envy, jealousy,
greed, etc. And because these distorting agents tend to be
sins we can see that foolishness and sin are closely connected.

Many of these agents, such as laziness, cowardice, or vanity,
for example, tend to be deeply engrained habits that present
themselves as character traits. A lazy person or a coward or a
vain person, for example, often makes poor judgments because of
the distorting influence of their character weaknesses. Their
weaknesses rule, distort and overpower their judgment. In the
case of a lazy person a large portion of the decisions and
actions that he makes every day may be strongly influenced or
decided by his laziness. How he does things, what he does and
doesn't do, almost everything he does, may be determined by his
laziness. Thus we see how a character defect can affect a
person's judgment and his life.

Everyone does his own thinking; no one can do it for him.
Everyone manages his own life; everyone manages his own house.
I manage my house. My wife manages her house. If one has
children each child manages his own house. No one can manage
our houses for us. We have to do it ourselves. Some people
are conscientious, work hard, manage intelligently and
responsibly, do those things that they ought to do when they
ought to do them, listen to that voice within when it speaks,
and have clean, well-swept, orderly houses. Other people are
sloppy, indifferent and careless, do nothing that they ought to
do, manage their houses stupidly and foolishly, and have dirty,
unkempt, slovenly, disorderly houses.


(Article by someone else.)

=========================================================

Remember this: The same people whom are criticizing you--they too can be criticized: (apply this thought toward the person and/or persons making comments about your body composition)

Sometimes judging yourself though someone else's eyes gives a different version than what you think of yourself in the first place.

My wife walks this earth with not being blessed and/or favored with the best genetics or body composition as compared to the so-called norm. She could easily fall victim to incorrect self-pity and in correct sorrow and depression (to make this list short). But she doesnt.

She doesnt hang her head to no one.

She isnt a jack of all trades, but SHE IS THE MASTER OF ONE: Herself.

Have I seen her cry? Yes of course. Have I seen her depressed? Yes of course. Have I seen the incorrect pity? NO.


Her outer branches sometimes whither, but the ROOT stays strong and brings water to the whithering branches.

YOU CAN DO THIS TOO.

=========================================================

The decisions you have made have brought the current mastery of your condition. You have to reverse these decisions to make a difference in your self mastery. One part of wisdom, is learning to appropriately deal with and master yourself.

Being able to reverse decisions can begin to rebuild the root and thus provide growth to the outer branches.

You have to have the wisdom to know the difference between the things you can change and the things you cannot. And, the things you mentioned are reversable. And, you are in control of the outcome.

I posted this a few months back, but I think its appicable here:

What is heaven? (written by Chillen)


There is a heaven (your head and body):

One walks in their...Heaven...everyday.

Its you and the body.

And, every time you continue your diet and exercise, you take one pill out of the heaven toward your goal.

Yes, there is a heaven. Its you. And, you walk within it everyday.

Chillen
==================================================
An opposite Thought:

There is a HELL

One walks in this HELL......everyday.

Every time you make an excuse to not exercise (when scheduled) or inappropriately cheat on the diet, you take one pill from this HELL against your goal

Yes, there is a HELL, and you walk in this everyday you make an inappropriate choice when dealing with the natural human impulses of the body.

Answer: Be Heaven.

=========================================================

Read some of these forum links:

http://training.fitness.com/wellness/chillout-log-chillen-21-25737.html

http://training.fitness.com/weight-loss/weight-loss-intricate-27164.html

http://training.fitness.com/weight-training/weight-training-101-a-17439.html

http://training.fitness.com/weight-training/technique-articles-24334.html
==========================================================


Part Two next post

Best regards,


Chillen
 
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Part TWO

I have provided some information for tissue loss. Remember this is just an example. The Benedict formula is the example, there can be other ways to project caloric ranges.


You MUST decide to change your eating habits:

○ Change your eating habits (below are some suggestion examples)

○ Substitute an artificial sweetener of your choice in the replace of refined white sugar (Refrain from Refined Sugar like you would a disease)

○ Try eating 5 to 6 smaller meals during the day

○ Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and good fats

○ Drink lots of water during the day and before, during and after exercise

○ Simple Carb Examples: Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc

○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc

○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder,, etc

○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.
=========================================================


This an approximation science, but you can narrow it down very close, if your meticulous in your vision when looking at the data.

Tweak your desire and passion by educating yourself on the basic requirements of losing fat tissue. With your age, sex, height, and weight, in mind, find your approximated base calorie needs (this is organ function, breathing, or bodily function needs). One can use the Benedict Formula.

Calculate your BMR:

The Harris Benedict equation determines calorie needs for men or woman as follows:

• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.

• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise.

This gives you your total calorie requirement or approximated Maintenance Line (I call it the MT Line).

Step One : Calculate your BMR with the following formula:

•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:

•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9

Create a Calorie Deficit:

In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.

Every 3,500 calories is equivalent to approximated 1 pound.

If you cut back 500 calories a day, you will lose approximated 1 pound per week. (not necessarily all fat)

If you exercise to burn off 500 calories a day you will also lose approximately 1 pound per week.

The calorie deficit margin is just an example:

Apply this knowledge by backing off the approximated MT Line (approximated Maintenance line), say for example, a -500c per day, for about 1 week. Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes). Note the time, and the approximated wgt.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT-500c).

This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy (not optimal because your in deficit) to fuel your training and exercising schedule.

At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean). To further assist you, I want to tell you that for every approximated caloric deficit of (-3500c), one could lose 1lb of fat tissue. (though some may not all be fat tissue, this information is for another question, and isn't presently suited here).

Now, in this example you were calculating a -500c per day deficit. There needs to be -3500c to lose approximated 1lbs of fat. Now lets do some basic math. -500cX7=-3500c. With all things considered equal, and you were meticulous and faithful on the diet, you should have been CLOSE to losing at least one pound of tissue in the week.

If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.

Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet, AND how faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?!).


KEEP A DIET JOURNAL to track your calories and nutrients. If something goes wrong, this very thing could assist you in learning how to deal with the situation.
=========================================================
One can not spot reduce. Losing fat is like draining a pool. The shallow end seems to drain before the larger deeper end. One can't choose where to lose fat; it will be lost all over the body.

The Nutrients are an essential factor in the diet; however, the law of energy balance within the DIET, is the ultimate KING while the Nutrients can play in some decisions made within the body.

Do yourself a favor, figure out your MT line, adjust off of this, eat well balanced spaced out meals (DONT EVER starve YOURSELF), AND listen to your body for the results.

While you are trying to figure out your body, IT WILL PAY YOU BACK, I promise. You have to learn to MASTER yourself to become the master of weight loss for YOURSELF.
========================================================
"Let your inner vision cultivate your ultimate exterior expression" —Chillen

"The strongest inner feeling that prevails will result in the exterior expression" –Chillen

"Your cultivation and manifestation of thought accumulated within your reasoning will determine your outcome"----Chillen

"The Truest application of Wisdom, is learning to master yourself"--Chillen
==========================================================
Deficit dieting is the fat burner, and EVERYTHING follows after this. The deficit can be implemented through the diet or exercise can cause the deficit when you know your MT line reference.

If you want to lose overall body fat, get your diet in order, eat clean, learn what your approximate MT reference line is according to activities (and back off a HEALTHY margin), and perform overall weight training.

The most effective beginning is to look at your diet, and make a diet journal in my opinion, THEN work in a training program around this diet.

==========================================================


Obession in ones goal is necessary but I call it: Controlled Obsession. Obsession can be very strong at first, but when one begins to learn what it takes in the personal application sense: There eyes then widen and then the obsession then pops right out. Dont let this happen to you: Raise your Want-o-Meter to a new higher level.


Best Regards,


Chillen
 
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This feeling can be reversed

The same feeling you are having at the moment can be reversed. Set the course of changing some personal decisions, and I promise the same intensified feeling you have RIGHT NOW, is far better and much stronger than the feeling you currently have on the other side of the equation. SMILE its waiting just around the corner for you to embrace it.

WAKE IT UP! SHAKE IT UP. ROCK IT UP!...............

I wish you the very, very, best



Chillen
 
thanks for all ur posts well im going to get a bike to cycle it to work instead of catch bus.. and going to continue excercising agreed all the fat didnt come on overnight and it wil take some time..
 
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