I actually have pretty big shoulders and what not. 142 and I would probably die. If I get to anywhere in the 180s I will be pretty lean. I got down to 174 when I was vegan for a while, and I didn’t look well.
Exercise Plan for Out of Shape People
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I actually have pretty big shoulders and what not. 142 and I would probably die. If I get to anywhere in the 180s I will be pretty lean. I got down to 174 when I was vegan for a while, and I didn’t look well.
You absolutely can - its a matter of priority, if its not a priority for you, you wont do it.
Looking at your diet and cutting our caloric drinks and processed sugars is the easiest (and very effective) thing you can do. Start there. Then walk - walk a block for a week, then walk two. You can't exercise your way out of a poor diet.
Another often overlooked tip is spend a week or two measuring and tracking your caloric intake. What weve come to accept to as a portion in the US is just ridiculous. Spend $20 and get a digital scale from amazon so you can weigh your portions so you know the true intake.
Looking at your diet and cutting our caloric drinks and processed sugars is the easiest (and very effective) thing you can do. Start there. Then walk - walk a block for a week, then walk two. You can't exercise your way out of a poor diet.
Another often overlooked tip is spend a week or two measuring and tracking your caloric intake. What weve come to accept to as a portion in the US is just ridiculous. Spend $20 and get a digital scale from amazon so you can weigh your portions so you know the true intake.
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Eat better, drink a lot of water, and walk more. Walking is one hell of a good way to lose weight.
Yeah, those BMI calculators are bs. My stepbrother, when he was in the Army, was told he was obese and had to go on a special program to lose weight. He was most likely 10% body fat and a ball of muscle.
Im 6'3" and 220 and relatively fit for a 40 something, I exercise 100 mins a day, 6 days a week. 200 is my ideal weight in a perfect world, where Id be ripped with a 6 pack. If I drop below 185, I start looking like a cancer patient and people will actually ask me if everything is ok.
My bmi at 6'3" 200 lbs is considered overweight. Ridiculous.
I feel your pain.
I'm 67, grossly overweight with arthritic knees.
I have always hated exercising just to exercise. In my younger days, I would play basketball, softball, golf, do yardwork - for hours on end and enjoyed it. Simply exercising has always been difficult for me.
Desperately need to diet, but can't find one that is somewhat convenient and has good food. Did Nutri-systems for a while and lost weight, but hated the food. I KNOW people lose weight at my age, but it sure would have been easier when I was younger. I always thought I would get around to it - didn't plan on knee pain.
So, now I am actually doing some PT to gain some strength to take some pressure off the knees. It feels like I am digging for a swimming pool with a teaspoon, but I'll keep it going.
Monday was my first Aqua Therapy session (in the pool). You exercise in the water and it seems pretty easy ... until you get out of the pool and feel all your weight again. I think swimming or pool exercises could be a winner for me.
Good luck!
Pool exercises are great for those with injuries or mobility issues. There was an older fella, probably in his 70s that was at least 75 lbs overweight. I would see him in the pool 5 times a week, 7am. It was annoying at first cause he would hop along, from side to side without a damn, and would get in the way when I was doing laps. I couldn't get mad at him though, cause I respected the hell out of him for getting in the work. After a bit, we would time it out where we could both move at the same time. I would speed up or slow down depending on where he was, and him also. Basically giving us some hiit work in the process. It was like poetry in motion. He ended up losing over 50 lbs in 6 months just from 30 mins bouncing around the pool and cutting out beer during the week.
I used to be a wrestler and did IF not knowing that was a thing 30+ years ago. Also OMPD, one meal per day, is great once you get to that point. You can feel your body burning calories with the hunger pains. Also read the Obesity Code, great book that explains how your mind and body trick you to gain weight back that you lost and have to fight yourself. It's kind of like being a member of Fight Club. Now go kick a$$ if you want it you can do it!.
I have lost 40 lbs since Jan 1.
Diet - I went with a low carb diet. It's not a high fat Atkins like diet, it's just cutting out carbs while still eating somewhat healthy, lots of salads an low carb wrap sandwiches.
Exercise - I set a goal of 270 activity minutes per week. A lot of that is hitting the elliptical for 60 minutes a day (725 calories). Also, now that it's finally nice out I golf several times a week, walking 9 holes is 3.6 to 3.9 miles and burns about 950 calories. Now that I've cut some weight I've started running. Example, yesterday I walked 9 holes (968 calories) and then ran two miles in the evening (370 calories).
Alcohol - I still drink as much as I want.
Have lost on average 2 lbs a week doing this and plan to continue until I lose 40 more and then maintain doing the same thing.
OP, if you can't afford the gym (elliptical is a great low impact cardio workout) then you just need to get up and move. Walk, walk, walk, ride a bike. At least 5 out of 7 days a week.
Hal Higdon's Couch to 5k
Diet - I went with a low carb diet. It's not a high fat Atkins like diet, it's just cutting out carbs while still eating somewhat healthy, lots of salads an low carb wrap sandwiches.
Exercise - I set a goal of 270 activity minutes per week. A lot of that is hitting the elliptical for 60 minutes a day (725 calories). Also, now that it's finally nice out I golf several times a week, walking 9 holes is 3.6 to 3.9 miles and burns about 950 calories. Now that I've cut some weight I've started running. Example, yesterday I walked 9 holes (968 calories) and then ran two miles in the evening (370 calories).
Alcohol - I still drink as much as I want.
Have lost on average 2 lbs a week doing this and plan to continue until I lose 40 more and then maintain doing the same thing.
OP, if you can't afford the gym (elliptical is a great low impact cardio workout) then you just need to get up and move. Walk, walk, walk, ride a bike. At least 5 out of 7 days a week.
Hal Higdon's Couch to 5k
-Pick a C25K (couch to 5k) app and DO NOT push the timeline of the protocol, heck you could do each week 2x before progressing.
-stick to some kind of comprehensive stretching program (yoga?)
-strengthen your core, abs, trunk extensors, scapular stabilizers (yoga?)
-Don’t drink calories
-stick to some kind of comprehensive stretching program (yoga?)
-strengthen your core, abs, trunk extensors, scapular stabilizers (yoga?)
-Don’t drink calories
Rowing is a big time workout.
Ladies I work with talk highly about their “ergs”.
They also row competitively, so likely they bought good gear.
What did you get?
I picked up a WaterRower Club used from Facebook. Got it about half off. Even if I never use it it will make a pretty thing to hand clothes on.
Move to Ottumwa and pick up a meth habit. 100% weight loss success rate!
You walk...and walk and walk some more! Walk fast if you can a couple of days a week....Cut back on red meats when possible....drink one less cup of coffee a day and one more glass of water a day....Make sure your BP is under control.....watch your salt and sugar intake.....More fruits and veggies....and then walk some more....Enjoy a GLASS of red wine daily....You will never have to see a doctor once you got things going...And remember the words of Pops Fisher......"No booze! No booze!!" (altho I think that is extreme, if you need to cut back on the booze and/or beer.) Cigarettes are really bad for you, too.
I rarely drink, never smoke. But I do sit all day long. I think the idea of trying to get some walks in multiple times a day, replace sugary snacks with fruit, stop eating fried foods, and drink some more water might be a livable approach.
Walking is the BEST most natural exercise a man can do.......Man was made to walk. Walking involves all of a human's systems and joints! It is cheap, too!
5 weightlifting exercises I recommend.
Use low weights and high reps. Something like 3 sets and 10 reps per. set. Or do them to your fitness level.
Bench press
Deadlift
Barbell bent over high row
Lunges
Box squats
Maybe try writing down everything you eat for 10 days?
You'll probably be shocked at how much you're eating.
hawkeyetraveler
HR All-American
Beachbody on demand is actually great value for the money. Many programs do require some equipment but usually free weights or even exercise bands will get the job done. Key is to start with their basic programs and work your way up to the more advanced stuff.
for me working out at home removes many of the reasons people fail - no drive to the gym, no issues with trainers, you can do these programs while traveling etc.
Net net this, combined with a calorie tracking app is a great solution for OP.
Eat one meal a day. I was 244 on March 1 and decided to do the OMAD and I do Keto with it (no carbs) and this morning I weighed 211.
my wife thinks that I should be drained energy wise and it’s the furthest from the truth, I go out in this Texas heat and run 5 miles every other day.
Just one man’s opinion but it works for me as I haven’t found a faster way to drop weight and not be miserable. This isn’t bad at all.
my wife thinks that I should be drained energy wise and it’s the furthest from the truth, I go out in this Texas heat and run 5 miles every other day.
Just one man’s opinion but it works for me as I haven’t found a faster way to drop weight and not be miserable. This isn’t bad at all.
I’m glad the diet is working for you, and congratulations on losing all that weight.
However, unless you’re like 800 pounds your calories burned are way off.
A 300# man walking very quickly for 3.5 miles will burn about 500 calories.
A 240# man on the toughest elliptical resistance will burn 560 calories in an hour.
Calories Burned on an Elliptical | Calculator & Formula – Captain Calculator
The average person burns 350-450 calories per hour using an elliptical machine at moderate effort. The number of calories burned using an elliptical will depend on your weight, and the intensity and…
captaincalculator.com
How Many Calories Do You Burn Walking a Mile?
How many calories can you burn walking? See your estimated calories burned walking 1 mile or more at various distances, weights, and paces.
I haven't read any of this thread.
My suggestion to you is lower your carbs. Walk. Drinks lots of water and eat 5 small meals a day.
I would suggest not taking the 'drink a lot of water' approach you keep seeing in this thread without first getting your salt intake under control. Salt absorbs water and the more salt you're eating, the more water weight you're keeping on.
And when I say get the salt intake under control, I mean be militant to address it on a daily basis, meal by meal level.
And when I say get the salt intake under control, I mean be militant to address it on a daily basis, meal by meal level.
It’s 90% diet. I hate counting calories so what works for me is a diet of meat, eggs, fruits vegetables and nuts. No dairy, no grains, no chips, no cereal, no soda, no pasta, no bread, no sugar, no alcohol. None.
Water weight is a definite bitch if you're weighing yourself daily. I've had swings up to 10 lbs from morning to noon just by eating an apple and drinking a liter of water. The trick is to weigh in, first thing in the morning, post piss/poop every other day. Keep a chart, but highlight one day a week instead of every day. The daily fluctuations will drive you mad, it's the clothes that tell the truth. Once the tight pants start to slightly fall off the waist and you need a belt.
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Counting calories sucks, but I recommend counting calories for a week or two. The hardest part is knowing how much you can eat at a deficit and then adjusting your body to those daily calories. Once you get a good feel for the calories you should be eating, then you can kinda estimate it. The body was made to fast and go through periods of eating less. You just have to slowly ease and adjust to it.
there is no routine that is easy. If You have that mindset you can forget about losing the amount of weight that you want to lose. Sorry its the truth.
If you want to do something that will not tax you physically start and end with your diet. Google it. Follow it. It will tax you mentally. It will take a lot of time to prepare and eat the right foods. There is no avoiding this. Drink a lot of water. A lot. Especially when you eat. More than you feel is enough.
Walk 30 minutes every day and go from there.
If you want to really kill it it will require some pain both mentally and physically.
Eat less and burn more. Its that simple. Anything different is bullshit.
If you want to do something that will not tax you physically start and end with your diet. Google it. Follow it. It will tax you mentally. It will take a lot of time to prepare and eat the right foods. There is no avoiding this. Drink a lot of water. A lot. Especially when you eat. More than you feel is enough.
Walk 30 minutes every day and go from there.
If you want to really kill it it will require some pain both mentally and physically.
Eat less and burn more. Its that simple. Anything different is bullshit.
Eat about 1800 calories a day of whatever the hell you want. Track everything you eat with a calorie counter app. You wont fail unless you don't keep track of the calories. Exercise is good but won't be necessary just to lose the weight.
I'm maniacal about it. If i'm a pound over in the morning, i won't eat or drink anything until i've pissed that pound out, otherwise I think you're just making an exception to keep the water weight on. 95% of the time, it's not an issue in the morning
I just set one up a couple days ago. Concept 2 - got pretty good reviews
Masturbate….a lot.
But don’t neglect the off arm for muscle building purposes.
But don’t neglect the off arm for muscle building purposes.
Sounds like you're good at the clean and jerk!
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