Need some advice

D

darkwalter

New member
Ive decided that i need to loose weight again. Im a 5'11'' male and weight 210. I use to be 240 and dropped down to 180 but Ive gotten really lazy and what have you. I want to go back down to that weight but with less fat and more muscle. My friend made this workout for me:

Exercise program will be 2 days on, 1 day off, 2 days on, 2 days off, repeat...
Start on a Sunday for the ease of things

Start off with 25(+) jumping jacks then do 5 minutes of solid running. Afterwards stretch. Then do

Push Ups
Crunches
Sissy Squats
Pull ups or Bicep Curls
Tricep Dips

With all exercises do as many of each as you can for 2 days in a row, then after your days off add one more repetition to your count. do this every two days. Also switch up the order from how you start.

As far as eating goes I eat a packet of oatmel for breakfast, an apple for lunch and whatever my mom makes for dinner. Ill admit I do sneak in some snacks every now and then. I also drink 1.5 to 3 liters of water a day and take multi purpose vitamin, calcium/vitamin d, and vitamin b12 everyday.

Well thats all the information and any input will greatly be appreciated. Thanks in advance.
 
If there's one thing I've learned from being on here, it's that your diet has a lot more say over weight loss than does exercise. Which is not to say that exercise isn't important. But simply by changing your diet you can lose weight.

The diet your friend prescribed sounds really really light on the calories. Ideally you'd like to have some protein, carbohydrates and either fruit or vegetables with every meal, I think. But I think the main thing really is to work out how many calories you're burning (BMR + activity level), and then eat less calories than that. They say to have no less than a 500 calorie deficit per day, I think, so that's something to consider. The main thing is it really doesn't have to be as restrictive as what your friend said.

I don't know much about the exercise front, so I'm sure someone else will be able to give their opinion on that. Although one thing I've picked up is that it's best to focus on either building muscle or losing fat, doing one thing at a time, as it's apparently nigh impossible to build muscle while on a calorie deficit, unless you're really obese or haven't trained in a long while. But it's always important to weight train, so that's definitely a good thing.

And I'm sure if I got something wrong, I'll be corrected :)
 
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Ditto the above post.

And the exercise front isn't so good at all.

I take it you are working out in your home?
 
All the previous posts are right on.
About the exercise. You should try to do SOMETHING almost every day of your life. If you try to raise your heart rate for a half hour a day 5-6 days a week and watch what you eat you shouldn't have to worry about crash diets. maybe you could add a half hour quickly paced walk on some of those days you're taking off.
Remember, losing weight is work! Maintenance is ever day life and that means almost every day. I don't know if you watch The Biggest Loser, but I met last years winner Ali Vincent. Ali told me how hard they worked 6 days a week at that ranch to attain those goals, but she said the main thing she took away from the experience is that health is a every day proposition. She now exercises 5-6 days a week and eats properly most of the time.
Good Luck!
 
wwdeb said:
All the previous posts are right on.
About the exercise. You should try to do SOMETHING almost every day of your life. If you try to raise your heart rate for a half hour a day 5-6 days a week and watch what you eat you shouldn't have to worry about crash diets. maybe you could add a half hour quickly paced walk on some of those days you're taking off.
Remember, losing weight is work! Maintenance is ever day life and that means almost every day. I don't know if you watch The Biggest Loser, but I met last years winner Ali Vincent. Ali told me how hard they worked 6 days a week at that ranch to attain those goals, but she said the main thing she took away from the experience is that health is a every day proposition. She now exercises 5-6 days a week and eats properly most of the time.
Good Luck!
Click to expand...

General advice is great and all but doesn't do the OP much any good.
 
I beg to differ. Darkwater did what most dieters do, they don't realize keeping weight off is an everyday part of life like brushing your teeth. A long term plan is what's required here, not a 6 week death march.
 
wwdeb said:
I beg to differ. Darkwater did what most dieters do, they don't realize keeping weight off is an everyday part of life like brushing your teeth. A long term plan is what's required here, not a 6 week death march.
Click to expand...

Oh.

Thanks for edumacating us.
 
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