take my fat...please

R

raindog

0
taking any and all advice here. i am 6'2" at 235lbs. i am wanting to be slimer (200lbs) and healthier by July (30th birthday). also i am a stay-at-home dad for my 2 year old triplet sons / work 3 nights a week in a retail store. for obvious reasons i dont have a gym membership and wouldnt have the time if i did. i need to workout at home. i have a few free weights and am going to buy a weight bench. so all of these things taken into consideration......PLEASE HELP ME!!!....anyone. thank you :confused:
 
If slimmer is your goal, then you have to start in the kitchen. Weights build muscle. Muscle requires calories. So, yeah, bigger muscles burn more calories, leading to weight loss. But for significant, consistent weight loss, you have to eat healthy, "clean", and add cardio.

A few rules for eating clean:
Replace sugar with no-calorie sweetner
Replace enriched whitebread with wholewheat
Avoid fastfood
Use extra-virgin olive oil if frying
Try to eat 5-6 times a day
Each meal should have a quality protein, carbohydrate and minimal fat.
Begin walking/jogging 20 minutes a day, 3 days a week, and work up to 30-40 minutes, 5 days a week.
Limit calories to 2,000.
Workout with weights to build muscle.

Do all this and you could lose 35lbs in about 3-4 months. But more importanly, you're going to lose inches of body fat, which will make you look even stronger.

Lee
 
thanks lee
you gave me a plan in a real basic simple package. thats the kind of input i needed!
one last question. should i go for heavy weights and increase caloric intake or light weight/high rep and less calorie intake?
when i used to workout (5 years ago) it was primarily heavy weight/low rep. i enjoyed the mass that i built over time but i never "saw" my muscles under all the fat (wasnt eating "clean" at the time). my goal right now is weight loss and a healthier lifestyle. huge ripped muscles can be put on hold until the "father/sons baseball games" in a few years...hahaha
anymore input you have would be greatly appreciated!! thanks for what you have given me so far!!!!!
 
Raindog,

I post this in another thread but here it is again,

Losing fat is all about transforming your lifestyle to something you can stand for the rest of your life.


The rule of thumb in losing weight is

1. drop the sodas/ sugary drinks
2. Eat less calories than you expend. but ENOUGH so that your body can adapt to it.
3. Have a healthy diet (veges, fruit, plenty of protein from lean meat sources, carbs that aren't refined [i.e. brown rice, wheat bread]) ... 5-6 meals a day.
4. Drink plenty of water
5. Have plenty of rest
6. WEight training
7. and cardio cardio cardio (HIIT 2-3 times/week)

Cardio is a key to fat reduction (2nd to diet). For you at 235, HIIT doesn't have to be sprint intervals. You can jog at a pace that's fairly difficult for you and jog at an easier pace in between.


In regards to your last question, high reps/low weight for toning, low reps/ heavy weight for gains is a myth. Change up your routines (do both) to shock your body every few months or so.
 
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