Any coach potato --> fitness success stories here?

[Barfo]

5 years ago I was in the best physical form in my life, I was a lot into running (could do 20km without much difficulty) and did some taebo and lifting to keep the rest of my body lean and strong, I was ripped I had a healthy diet, I felt energetic all the time and my mood was great.

Fast forward to today, I'm 30 lbs overweight, with a huge beer belly, my limbs are made of jello and I get tired too easily, I've also started to have some knee pains, from the extra weight I guess and while my diet is not that bad it could be much better (too much snacking and cheese, little fruit and veggies).

So I'm trying to return to my lifestyle of 5 years ago, but it's proving so difficult, I've been meaning to start working out a month ago but I just started on Monday with 2 or 3 mile walks and jogs and I'm resting today because I'm tired, and I haven't even tried push-ups or anything else *sigh*.
I understand this will be a long process but it can be very frustrating, I'm hoping that talking about it helps me bear with it a little better.

Anyone else made this transition and has been consistently fit and healthy for a long time? if so, how long did it take you? and share some tips if you can 😉

 

[KoolDrew]

I used to be a 265 pound fat ass that ate and sat at the computer all day. Here's a picture from about a year ago.
http://img6.imageshack.us/my.p...812799b9f6ada744e1.jpg

My suggestion? Find something you enjoy doing. It'll be a hell of a lot easier if you enjoy the process of getting there as opposed to just the goal itself. I'd also suggest doing reading, asking questions, etc. to actually learn what to do and why you're doing it to reach your goals. The fat loss sticky would be a good start, and don't forget the importance of your diet. Cardio is great, but really doesn't burn many calories unless you're doing a ton of it. It's a lot easier to cut 500 calories from your diet daily, as opposed to burning an extra 500.

 

[zebano]

Yeah I was 5'10" 235lbs. I'm not ripped (or even close) now but I'm now 5'10" 185lbs.

 

[Kaido]

Originally posted by: KoolDrew
I used to be a 265 pound fat ass that ate and sat at the computer all day. Here's a picture from about a year ago.
http://img6.imageshack.us/my.p...812799b9f6ada744e1.jpg

My suggestion? Find something you enjoy doing. It'll be a hell of a lot easier if you enjoy the process of getting there as opposed to just the goal itself. I'd also suggest doing reading, asking questions, etc. to actually learn what to do and why you're doing it to reach your goals. The fat loss sticky would be a good start, and don't forget the importance of your diet. Cardio is great, but really doesn't burn many calories unless you're doing a ton of it. It's a lot easier to cut 500 calories from your diet daily, as opposed to burning an extra 500.

I'd place even more emphasis on the "goals" part. It's very hard to keep doing something when you're not very motivated about why you're doing it. Personally the only things I really like doing is biking (New England weather often prohibits this) and swimming (no pool, d'oh!), but I suck it up on my exercise bike or elliptical because I have goals I want to meet. A commitment to a strong goal will help you when you're not feeling motivated, or having a hard time even doing something you enjoy doing.

 

[KoolDrew]

Originally posted by: Kaido

Originally posted by: KoolDrew
I used to be a 265 pound fat ass that ate and sat at the computer all day. Here's a picture from about a year ago.
http://img6.imageshack.us/my.p...812799b9f6ada744e1.jpg

My suggestion? Find something you enjoy doing. It'll be a hell of a lot easier if you enjoy the process of getting there as opposed to just the goal itself. I'd also suggest doing reading, asking questions, etc. to actually learn what to do and why you're doing it to reach your goals. The fat loss sticky would be a good start, and don't forget the importance of your diet. Cardio is great, but really doesn't burn many calories unless you're doing a ton of it. It's a lot easier to cut 500 calories from your diet daily, as opposed to burning an extra 500.

I'd place even more emphasis on the "goals" part. It's very hard to keep doing something when you're not very motivated about why you're doing it. Personally the only things I really like doing is biking (New England weather often prohibits this) and swimming (no pool, d'oh!), but I suck it up on my exercise bike or elliptical because I have goals I want to meet. A commitment to a strong goal will help you when you're not feeling motivated, or having a hard time even doing something you enjoy doing.

Goals are extremely important, definitely. Pick a specific goal and work towards it. Measuring your progress on a consistent basis is a must as well. Whether it's weight, bodyfat, or circumferences to make sure you are actually on the right track to meeting that goal.

 

[Megatomic]

I was about 280lbs at 5'11" back in 2005. I got down to 165lbs at the beginning of 2008 and bulked up to about 180lbs. by lifting and eating lots of proteins and lipids. My goal was to get fit enough to compete in an Ironman Triathlon. I'm not there yet but I am about fit enough for a 15 mile trail run I'm registered for in May.

Me at 280lbs.

Me at 162lbs.

I'll see if I can get one of the kids to snap a pic of me where I am now for reference.

 

[SociallyChallenged]

Originally posted by: Megatomic
I was about 280lbs at 5'11" back in 2005. I got down to 165lbs at the beginning of 2008 and bulked up to about 180lbs. by lifting and eating lots of proteins and lipids. My goal was to get fit enough to compete in an Ironman Triathlon. I'm not there yet but I am about fit enough for a 15 mile trail run I'm registered for in May.

Me at 280lbs.

Me at 162lbs.

I'll see if I can get one of the kids to snap a pic of me where I am now for reference.

Wow, not even the same person. That's awesome.

OP, you've gotten to a fitness level you liked before. You can do it again 🙂 If you need some tips, you can check out the fat loss sticky at the top of the forums. You just gotta get into a nice routine and do something you enjoy a bit. You'll get back into it so fast and you'll start feeling better before you know it.

 

[KingGheedora]

Originally posted by: Megatomic
I was about 280lbs at 5'11" back in 2005. I got down to 165lbs at the beginning of 2008 and bulked up to about 180lbs. by lifting and eating lots of proteins and lipids. My goal was to get fit enough to compete in an Ironman Triathlon. I'm not there yet but I am about fit enough for a 15 mile trail run I'm registered for in May.

Me at 280lbs.

Me at 162lbs.

I'll see if I can get one of the kids to snap a pic of me where I am now for reference.

Wow, nice job. Strange question, but I've always wondered about this; did you have a lot of extra loose skin after losing all that weight? Or does the body automatically shrink it down to fit your size (as long as you're losing weight slow enough)

 

[SociallyChallenged]

Originally posted by: KingGheedora

Originally posted by: Megatomic
I was about 280lbs at 5'11" back in 2005. I got down to 165lbs at the beginning of 2008 and bulked up to about 180lbs. by lifting and eating lots of proteins and lipids. My goal was to get fit enough to compete in an Ironman Triathlon. I'm not there yet but I am about fit enough for a 15 mile trail run I'm registered for in May.

Me at 280lbs.

Me at 162lbs.

I'll see if I can get one of the kids to snap a pic of me where I am now for reference.

Wow, nice job. Strange question, but I've always wondered about this; did you have a lot of extra loose skin after losing all that weight? Or does the body automatically shrink it down to fit your size (as long as you're losing weight slow enough)

If you lose it slow enough, the skin will usually shrink back down. That rate is usually 1-1.5 pounds fat/week.

 

[Megatomic]

I do have some loose skin, but not much. I'm older (39) so my skin isn't quite as elastic as a younger person's would be. 🙁

 

[The Sauce]

I'm on my way. I'm 37 y/o and 5'9" starting at 222# in late Dec. Now 205# down ~20# fat and up about 3# lean body mass. My goal is a muscular 180-185#. I went to a sports nutritionist who put me on a 45/35/20 (protein/carb/fat), six-meal-per-day diet and gets me with the calipers once a week to plot progress. Best $150 I ever spent. Also hitting the gym about 4-5 days a week for resistance training with some HIIT about 3 times a week at the track with sprints. Waist has gone from a tight 38" to a comfortable 36". I couldnt be happier. More energy, better sleep and sex. Highly recommended unless you believe in reincarnation and plan on having a healthy body the next time around.

 

[Barfo]

Originally posted by: KoolDrew
I used to be a 265 pound fat ass that ate and sat at the computer all day. Here's a picture from about a year ago.
http://img6.imageshack.us/my.p...812799b9f6ada744e1.jpg

My suggestion? Find something you enjoy doing. It'll be a hell of a lot easier if you enjoy the process of getting there as opposed to just the goal itself. I'd also suggest doing reading, asking questions, etc. to actually learn what to do and why you're doing it to reach your goals. The fat loss sticky would be a good start, and don't forget the importance of your diet. Cardio is great, but really doesn't burn many calories unless you're doing a ton of it. It's a lot easier to cut 500 calories from your diet daily, as opposed to burning an extra 500.

Wow, you have a nice build man. I like running a lot and that's what I've been doing the first week, I'll have to think about something for strength and muscle tone.

Originally posted by: zebano
Yeah I was 5'10" 235lbs. I'm not ripped (or even close) now but I'm now 5'10" 185lbs.

Yikes! so you've lost 50lbs so far, that's a pretty good accomplishment, I'm hoping to get rid of my own extra weight...in time.

Originally posted by: KaidoI'd place even more emphasis on the "goals" part. It's very hard to keep doing something when you're not very motivated about why you're doing it. Personally the only things I really like doing is biking (New England weather often prohibits this) and swimming (no pool, d'oh!), but I suck it up on my exercise bike or elliptical because I have goals I want to meet. A commitment to a strong goal will help you when you're not feeling motivated, or having a hard time even doing something you enjoy doing.

Hmmm, I think I'm lacking a bit here, so far I know I want to get rid of the beer belly, get to a healthy weight and some muscle tone but I have to define something more specific, thanks for the tip.

Originally posted by: Megatomic
I was about 280lbs at 5'11" back in 2005. I got down to 165lbs at the beginning of 2008 and bulked up to about 180lbs. by lifting and eating lots of proteins and lipids. My goal was to get fit enough to compete in an Ironman Triathlon. I'm not there yet but I am about fit enough for a 15 mile trail run I'm registered for in May.

Me at 280lbs.

Me at 162lbs.

I'll see if I can get one of the kids to snap a pic of me where I am now for reference.

:Q Holy crap, talk about a complete transformation, maybe you're not ready for ironman yet but you definitely look like you could kick some ass, kudos.

Originally posted by: SociallyChallengedOP, you've gotten to a fitness level you liked before. You can do it again 🙂 If you need some tips, you can check out the fat loss sticky at the top of the forums. You just gotta get into a nice routine and do something you enjoy a bit. You'll get back into it so fast and you'll start feeling better before you know it.

Yeah that's one of the things that keep me going, though it's hard because I'd never let myself go like this and it can be a bit frustrating to lose my breath over 3 laps on the running track, when I could do 30 at the same pace and barely break a sweat, oh well, at least I'm motivated to reach that level again and stay there for good this time.

Originally posted by: The Sauce
I'm on my way. I'm 37 y/o and 5'9" starting at 222# in late Dec. Now 205# down ~20# fat and up about 3# lean body mass. My goal is a muscular 180-185#. I went to a sports nutritionist who put me on a 45/35/20 (protein/carb/fat), six-meal-per-day diet and gets me with the calipers once a week to plot progress. Best $150 I ever spent. Also hitting the gym about 4-5 days a week for resistance training with some HIIT about 3 times a week at the track with sprints. Waist has gone from a tight 38" to a comfortable 36". I couldnt be happier. More energy, better sleep and sex. Highly recommended unless you believe in reincarnation and plan on having a healthy body the next time around.

Cool man, looks like you've done your homework, I need to be more organized and set some specific goals, although for the past week it's been a huge progress just leaving my chair to do something, here's for us reaching our goals :wine:

 

[TallBill]

197 ---> 245-250

w00t

7 months later front

7 months later back

 

[silverpig]

You sound quite a bit like me.

5 years ago I was a competitive rower. A 10km 38 minute run was a breeze, and just a warm up to training that evening. I'm 6'3" and was 194 lbs of lean athlete.

As of New Year's this year I was up to 206, had lost all of my athletic ability (okay, not ALL, but much), and was just generally soft all over. That 194 lbs of bone and muscle was turned into about 170 lbs of bone and muscle with 35 lbs of extra fat. I even had a bit of a gut.

2 months later and I'm running a lot more, eating a lot better, and I'm down to 186.5 lbs as of this afternoon.

Here's the part that will help:
I've been very good over the past few years of starting to go to the gym. I'll go 4 days one week, then 2 the next, then not at all for a few months, then I'll repeat. The trick to keep going is to monitor your progress. I weighed myself at the start, then made sure to go to the gym 5 days a week, starting off with short light runs, stretches and abs, and made sure to operate under a healthy caloric deficit. I took a day off when I was sore to prevent injury, but kept pushing myself to do a little more each day. I weighed myself at the same time each day, just after my workout. It didn't take long for the pounds to start flying off.

While my average over 8 weeks has been about 2.5 lbs/wk, I've had some peaks and plateaus. Keeping with the program, knowing that I'll run a little farther and a little faster each day, and feeling great about the diet I'm eating is what gets me looking forward to stepping on the scale.

 

[dmw16]

In September of 2005 I was 300lbs and decided I'd had enough. I read a bunch of diet books and such and put together a plan that worked for me. I based how I cooked and ate basically from south beach and since I am a good cook it helped.

Anyway, so September 2005 I was 300lbs. By Christmas 2005 I was 250lbs and then by August of 2006 I was 200lbs. I've been about 200lbs ever since. I am working on getting down to the 190lbs mark. But I have a larger frame and carry a lot of muscle (and some extra skin from my fat days), but I think the 190lbs mark is doable.

Best of luck to you.

 

[Megatomic]

Originally posted by: barfo
:Q Holy crap, talk about a complete transformation, maybe you're not ready for ironman yet but you definitely look like you could kick some ass, kudos.

Thanks. 🙂

 

[KoolDrew]

Wow, you have a nice build man. I like running a lot and that's what I've been doing the first week, I'll have to think about something for strength and muscle tone.

The Starting Strength routine is definitely a good one to start with.

 

[msi1337]

not a success story yet, but I am in the gym 3X a week with a trainer..today I learned the deadlift (which I have never done before).

I am currently 256lbs, 5'9"s tall, and looking forward to being 180lbs by next year