I'm a terribly out of shape 24 year old Male. 5'8, 205 pounds and sick of it. Everything in my life has been going great besides my fitness level so I've decided that it is beyond time to do something about it. I used to be a trim 135lb before college so I know that it is possible for me to loose weight. For 2 weeks I have been going to the gym 4 times a week. While there I tend to do weight training on my whole body. I pick a machine and do a mid - high weight for about 25-30 reps. I try to get my whole body done and then I hit some sort of cardio for 30 minutes. My diet during the weekdays consists of a fiber induced breakfast cereal to start, for lunch it is either a can of chicken soup or a bare minimum salad (spring green, few croutons, and low fat dressing), dinner consits of either chicken soup or salad depending on what I did for lunch, or a chicken breast and some sort of side vegetable. Once in a while I will have a plate of pasta with oil, garlic, and a bit of cheese. I'm considering adding protein suppliments to my dinner regiment. What I want to get out of this first and formost is weight loss and a tone body. I don't want mass, or at least not a ton of it. Does this sound like a good start and what should I do to tweak my diet/exercises to get better results?
Is This A Good Way To Start?
- Thread starter solafide55
- Start date
The advise and quick responses are very much appreciated and duly noted. If you wouldn't mind, could you explain to me why I should change or tweak things. Tell me why these things worked for you or what are the advantages to tweaking my exercises. Will doing more sets with less reps and more weight help me achieve my goals faster? Will free weights accomplish the same thing as well? I know that it's going to take hard work, dedication, and more then a few weeks to lose the weight (More like a great many months). I do have the desire and will power to keep up, I just want to make sure that I am optimizing my time in the gym and working my body to it's fullest potiental.
I would recommend that you eat more often. Eating 5 or 6 small meals a day will increase your metabolism and help you to burn fat more quickly. Also, drink lots of water (3 litres a day) - both of these things have helped me enormously.
Cereal and a couple of servings of soup doesn't sound like enough calories somehow...I sometimes have a protein shake for breakfast or after a workout. Protein will help maintain the muscle you build which, in turn will increase your metabolism which will help burn the fat.
Good luck - sounds like you've got the right attitude
Cereal and a couple of servings of soup doesn't sound like enough calories somehow...I sometimes have a protein shake for breakfast or after a workout. Protein will help maintain the muscle you build which, in turn will increase your metabolism which will help burn the fat.
Good luck - sounds like you've got the right attitude
solafide55 said:
I've been in your shoes and feel for you. There are so many conflicting theories and information....most of which will work short term. But its the long haul (life) that you have to prepare for. I got some professional help and it worked.
You are doing a good job of reducing calories, but sooner or later (given your activity level), your body is going to feel that its starving and begin holding onto fat. How many times have you heard that someone lost weight only to gain it all back plus a bit more! You have to fuel your body...especially now that you are working out.
Don't go it alone!! Only about 2% of people who try without help, make it....long term.
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Fit1 said:
Where on earth did you get that statistic from? Is it part of the 37% of statistics that are made up on the spot?!
I suspect that help with motivation, training and diet is exactly why you have found this forum Solafide55. Plus, its all free
Good point about the calories though, you definitly need a few more if that is all you're eating.Thanks again for the advise, and you guys are right my body starts to crave food so bad it hurts. So I am definitely adding at least 1 protein shake a day to my diet. Plus I'm not as worried if I grab an extra yogurt or an extra piece of fruit because I can almost feel my body burning that up in no time. I will try switching to free weights and see what happens, I do like to run through my weight training fast so I can get the heart rate up and sort of "cross train" if that's what it's called. So maybe I will do one day weights (machines) & cardio, then one day weights (Free) & cardio.
ChrisJG said:Where on earth did you get that statistic from? Is it part of the 37% of statistics that are made up on the spot?!
That statistic comes from the NE Journal of Medicine from a study of people who were trying to lose weight. It was a long term study. The jist of the study was that just about anyone can lose some weight....its the keeping it off is the problem. How many people do you know that have done whatever program....lost Xweight..........and 6 months later put it all back and a bit more? I suspect quite a few.
I was part of that statistic until I got some help and guidance.
Just an update on my progress:
As of Saturday November 19th, I was 205lb. I've been training 3-4 days a week and changed my diet, since then most emphasis has been on cardio, but I also used weights as well. As of today December 8th I'm at 194. I feel better, my body is starting to tighten up, and I'm still motivated. Just wanted to say thanks to the people on this site for being around because if definitely helps me stay motivated. I will continue to post the progress, but just wanted to share for now.
As of Saturday November 19th, I was 205lb. I've been training 3-4 days a week and changed my diet, since then most emphasis has been on cardio, but I also used weights as well. As of today December 8th I'm at 194. I feel better, my body is starting to tighten up, and I'm still motivated. Just wanted to say thanks to the people on this site for being around because if definitely helps me stay motivated. I will continue to post the progress, but just wanted to share for now.
This week I've added water and I'm at 194. I'm aiming for about 24-2500 calories a day. What I like about the water, other then the benefits is that I know my weight loss is not water weight, but real weight, because I'm always filled with a ton of water.