So I have sat on my butt for the past 6ish years and am now seriously feeling the consequences. I'm at the point where a flight of stairs leaves me slightly winded for a short period of time. My calves are like jelly. I've packed on fat in my stomach/thighs/face mostly. I'm 6'1" and weigh 200 lbs. When I was in great shape I weiged about 170. I was always more of a runner and had sort of a kevin dhurant build. Weaker arms strong core and legs. So here's where I stand today. I can do a set of 10 normal pushups....and about 45 sit ups in a set. I'm unemployed and have some time to really work on my body so I'm looking for help both diet wise and workout wise. Any information on going from being so weak and pathetic to back in shape? Any diet recommendations? I really need help so any advice is thouroughly appreciated. Thanks for your time!
Really need help
- Thread starter N33dh3lp
- Start date
This biggest obstacle is just to get moving, once you get moving it is easier to keep moving. Start out easy, going for walks, bike rides. Start watching what you are eating. Do not worry so much about how much you are eating, worry more about when and what you are eating. Try eating only vegetables, nuts and seeds and fruit throughout the day. Have a big dinner, and do not have anything for breakfast unless your body really needs it.
If you need help with different exercises, I can provide some for you. But what you need to focus on is high intensity resistance training. Resistance training will raise your metabolism more than cardio, and will also give you the afterburn affect.
A great place to start is with, pushups, pull ups, sit ups. There are many different variations of push ups you can do. You can also do some lower body work as well, lunges, squats.
DO you have access to any equipment at all?
Hope this helps, let me know if there is anything else you need. If you need demonstrations of different exercises let me know as well.
If you need help with different exercises, I can provide some for you. But what you need to focus on is high intensity resistance training. Resistance training will raise your metabolism more than cardio, and will also give you the afterburn affect.
A great place to start is with, pushups, pull ups, sit ups. There are many different variations of push ups you can do. You can also do some lower body work as well, lunges, squats.
DO you have access to any equipment at all?
Hope this helps, let me know if there is anything else you need. If you need demonstrations of different exercises let me know as well.
Hey thanks for the advice. I have a treadmill and a pull up bar at my disposal. However, I can barely do one pull up so I don't use it much (used to do 50+ easily). If you have any excersizes you can send my way i would appreciate it.
I've always heard breakfast is the most important meal of the day why do you recommend a large dinner and no breakfast? Would going on a juicing diet be beneficial to me?
I've always heard breakfast is the most important meal of the day why do you recommend a large dinner and no breakfast? Would going on a juicing diet be beneficial to me?
Can you please explain where you are getting these principles? This is some extremely unsound advice.
Agreed, the diet advice given by dloop is horrible.
can you cheat on your pullups by putting a chair behind you to hold your legs? that will reduce your bodyweight.
Definitely get up and get moving as much as possible. 200lbs at 6'1" isn't that overweight...it sounds more like you lack muscle mass, and are 'skinny fat'...not to mention by your own account that your fitness levels are low. If you own a bicycle, ride it as much as you can (it'll save you gas money too!).
can you cheat on your pullups by putting a chair behind you to hold your legs? that will reduce your bodyweight.
Definitely get up and get moving as much as possible. 200lbs at 6'1" isn't that overweight...it sounds more like you lack muscle mass, and are 'skinny fat'...not to mention by your own account that your fitness levels are low. If you own a bicycle, ride it as much as you can (it'll save you gas money too!).
Ya i can do that to work pullups into the mix. And you're correct I seriously lack muscle mass. "skinny fat" lol yup that is exactly right. Thanks for the advice...that diet stuff seemed weird that dloop posted to me as well...
I'll look into finding a copy of the book... My first comment about the diet/author would be that it seems very fishy that someone who advocates "no chemicals' and going back to how people ate way back when is selling packages of supplements with his book... I"m pretty sure multivitamins, whey powder, and thyroid balancing formulas didn't exist in the time period he's referring to. It's all a little contradictory to me....
Yes, you are right they did not have some of the supplements we have now back then. What they did have back then were probiotics, herbs, minerals and vitamins, brain boosters, much of this came from their daily diet. So the supplements he mentions in his book have been around with man and his diets for a long time, and contain no chemicals and are right from the earth.
Get moving.
Set up some goals you know you can achieve and in short period. Ex. in two weeks, you will have been exercising 6 times, and so on.
Care about what you eat, great advices.
Running is great, start slow and make progress, set goals and give your self a BIG High Five, when you achieve it - Be possitive about all this.
You can find some gret activities on google for exercises, that are funn, and will get your body moving and burn some calories.
And - Keep thinking positive, you can do this - And see the next step in front of you.
You are all ready on your way
Bets regards
Michael
Set up some goals you know you can achieve and in short period. Ex. in two weeks, you will have been exercising 6 times, and so on.
Care about what you eat, great advices.
Running is great, start slow and make progress, set goals and give your self a BIG High Five, when you achieve it - Be possitive about all this.
You can find some gret activities on google for exercises, that are funn, and will get your body moving and burn some calories.
And - Keep thinking positive, you can do this - And see the next step in front of you.
You are all ready on your way
Bets regards
Michael
Glad to hear you're up and moving again. I did the same thing and was so unhappy with myself. Eat high quality foods at every meal, and if the treadmill gets boring, head outside and run/walk/bike anything to keep yourself moving. 