I've gone to fat!

[rasczak]

from the title as you guessed, i've gone to fat and i can't get back up. for a while a(about three or four years ago) i was very active. green belt in tkd, played alot of basketball, lifting weights (although not for mass. just lifting light weight, high reps) and i was at my slimmest 5'11 and 3/4 186-190lbs. i was 28-29 y/o back then. then the kids came. yes, the kids. i blame them for everything that has gone wrong with my body lol j/k. but as you can imagine, i have not had the time to do anything. i picked up TWO FULL time jobs to support the family, and so i had to drop everything.

well, i'm finally able to get back into a fitness regimen but i kinda need to start slow. i've gained a few pounds in the meantime. i currently weigh 215lbs. i'd like to get back into my target weight of 185lbs. a little bit about myself.

i like to play ball every saturday and sunday morning (6am at the local park) or alternatively i'll surf in the afternoon if time permits.

my body is not as young as it used to be obviously, so i've got some joint pains here and there. in particular my ankles and right hip. (i was a hurdler in high school and i kinda tore my trail leg (hip) up via hernia.)

i've got a huge round middle section that i'd like to get slimmed down since that's probably around 15 lbs of fat to begin with. and i am diabetic, so i need to control my sugars constantly.

my request of you is this. i have 45 mins to an hour each day to do something at work ( we have a gym thank god) and i was wondering where you would start someone like me if i had a goal weight to achieve. i do want to tone up as well, maybe turn the fat into sexy muscles while i'm at it.

i figured i start with a 10 minute run on the treadmilll/rowing machine/elliptical machine, then go to weights but that's where i get stuck. i just don't know what to do after that. we have mainly machines but we do have some free weights as well as a benech, squat rack, preacher curl so on..

your advice is most welcome. im going into this like i had never done this before because it's been too long since i had really done any of it so think of me as a ball of clay if you will.

thanks! and I look forward to you thoughts

joe

 

[neodyn55]

45 minutes per day is a lot of time.

I suggest the following: getting on a healthy diet combined with mild exercise (cardio).

I don't know about doing weights because of your joint ailments, etc. It's best to take it slow. However, I'd like to point out that you definitely need to eat a lot healthier.

First, figure out your BMI:

http://www.nhlbisupport.com/bmi/

then your BMR:
(how many calories you need to support your weight currently)

http://www.bmi-calculator.net/bmr-calculator/

Based on the BMR value, you need to create a diet + exercise plan that will give you a net calorie deficit.

Also, a visit to your physician may be in order, just to check what you need to watch out for and discuss any possibly diets.

I'm pretty new to all this too, so I'm no expert. Check out some of the other threads in this forum, such as:

http://forums.anandtech.com/me...=2160033&enterthread=y

best of luck!

 

[KoolDrew]

Search for the Starting Strength routine and follow that. Do 20 minutes of moderate cardio after your lifting sessions. Also, make an account at www.fitday.com and start recording what you eat.

 

[zebano]

45 minutes is actually quite a reasonable amount of time to exercise. Note that the most important thing to do if you want to lose weight is run a caloric deficit. I highly suggest you count calories.

 

[rasczak]

Originally posted by: KoolDrew
Search for the Starting Strength routine and follow that. Do 20 minutes of moderate cardio after your lifting sessions. Also, make an account at www.fitday.com and start recording what you eat.

found it. thanks for the pointer upon further reading, it appears that this particular article is in regards to those looking to gain muscle mass? is that my aim here if i want to lose 30lbs?

Originally posted by: zebano
45 minutes is actually quite a reasonable amount of time to exercise. Note that the most important thing to do if you want to lose weight is run a caloric deficit. I highly suggest you count calories.

I did that already, from my count on fitday i'm raking in 2500 or so a day. give or take a few hundred since i do tend to be bad and eat fried foods occasionally first thing i think i need to do now is stop eating at our loal cafeteria and start bringing in the salads with chicken.

:cheers;

 

[SZLiao214]

Starting off i suggest doing some full body work outs to get yourself back in the groove. Don't push too hard early on or you might get discouraged. Once you get back in it then you can start diving up the body parts.

Set yourself up a circuit to get everything done.

I like to do a burnout at the end of alternating high intensity then low intensity on a rowing machine. Go hard for 30 secs, go slow for 30 secs.

 

[DAPUNISHER]

Question: if you are a short boarder, do you have anything in your quiver that doesn't float you properly now that you have gotten a bit heavy?

 

[SociallyChallenged]

Originally posted by: SZLiao214
Starting off i suggest doing some full body work outs to get yourself back in the groove. Don't push too hard early on or you might get discouraged. Once you get back in it then you can start diving up the body parts.

Set yourself up a circuit to get everything done.

I like to do a burnout at the end of alternating high intensity then low intensity on a rowing machine. Go hard for 30 secs, go slow for 30 secs.

Actually, if you're gonna do this for any period of time, it is suggested to do a 1:3 work to rest ratio for 10-30 seconds of work in HIIT. So that would mean, you should go extremely hard for 30 seconds and then rest for 90. The rest time is different for different types of HIIT, but for the phosphagen pathway which you're utilizing, you should definitely rest longer.

 

[rasczak]

Originally posted by: DAPUNISHER
Question: if you are a short boarder, do you have anything in your quiver that doesn't float you properly now that you have gotten a bit heavy?

As I got bigger, i had to sell most of my quiver. I've only got a 9'0 yater, and a 7'6 local motion gun. That's all that's left. what do you ride and where?

 

[DAPUNISHER]

Originally posted by: rasczak

Originally posted by: DAPUNISHER
Question: if you are a short boarder, do you have anything in your quiver that doesn't float you properly now that you have gotten a bit heavy?

As I got bigger, i had to sell most of my quiver. I've only got a 9'0 yater, and a 7'6 local motion gun. That's all that's left. what do you ride and where?

I'm just inland of Cocoa Beach, Fl. so no need for a gun, and I am 6'5" so I have been a long boarder for many years now, due to the (usually) small surf here. I have a 9' Island and a 9' 6" McTavish that is now a beater I loan out. Never really ahd much use for more than 2 boards here in Fl. and would never get enough time with a short board to make it worthwhile when it gets big. Last time I tried, I spent most the session just trying to adjust to riding one again, kinda sucked.

 

[rasczak]

Originally posted by: neodyn55
45 minutes per day is a lot of time.

I suggest the following: getting on a healthy diet combined with mild exercise (cardio).

I don't know about doing weights because of your joint ailments, etc. It's best to take it slow. However, I'd like to point out that you definitely need to eat a lot healthier.

First, figure out your BMI:

http://www.nhlbisupport.com/bmi/ = 30.3

then your BMR:
(how many calories you need to support your weight currently)

http://www.bmi-calculator.net/bmr-calculator/ = You have a BMR of 1777.55

Based on the BMR value, you need to create a diet + exercise plan that will give you a net calorie deficit.

Also, a visit to your physician may be in order, just to check what you need to watch out for and discuss any possibly diets.

I'm pretty new to all this too, so I'm no expert. Check out some of the other threads in this forum, such as:

http://forums.anandtech.com/me...=2160033&enterthread=y

best of luck!

 

[DanMart25]

Go on a diet comprising mainly of salads and grilled chicken; no red meat, no drinks loaded with sugar; treadmill; that should be make some difference.


---------------
You got to have this Porsche

 

[rasczak]

actually I started a routine and have a workout journal started. thanks! i just used this post a reference guide for the stats in bold.

I can't go soley on salad and grilled chicken. it's too little calorie intake for my body. i use up a lot of energy already as it is.

here's my diet thus far.

breakfast

500am 1 cup of coffee
700am ( 2 eggs. piece of toast or english muffin)
900am workout - rippletoe program.
1030 am baked chicked (skinless) sandwich (whole wheat bread)
100pm salad with chicken, carrots, gorgonzola cheese, and dressing
300 fruit (a banana or an apple)
500pm dinner (last night I had bbq babyback ribs)
700pm bowl of cereal (special K plain)

1100pm bed.

 

[murban135]

Originally posted by: rasczak
from the title as you guessed, i've gone to fat and i can't get back up. for a while a(about three or four years ago) i was very active. green belt in tkd, played alot of basketball, lifting weights (although not for mass. just lifting light weight, high reps) and i was at my slimmest 5'11 and 3/4 186-190lbs. i was 28-29 y/o back then. then the kids came. yes, the kids. i blame them for everything that has gone wrong with my body lol j/k. but as you can imagine, i have not had the time to do anything. i picked up TWO FULL time jobs to support the family, and so i had to drop everything.

well, i'm finally able to get back into a fitness regimen but i kinda need to start slow. i've gained a few pounds in the meantime. i currently weigh 215lbs. i'd like to get back into my target weight of 185lbs. a little bit about myself.

i like to play ball every saturday and sunday morning (6am at the local park) or alternatively i'll surf in the afternoon if time permits.

my body is not as young as it used to be obviously, so i've got some joint pains here and there. in particular my ankles and right hip. (i was a hurdler in high school and i kinda tore my trail leg (hip) up via hernia.)

i've got a huge round middle section that i'd like to get slimmed down since that's probably around 15 lbs of fat to begin with. and i am diabetic, so i need to control my sugars constantly.

my request of you is this. i have 45 mins to an hour each day to do something at work ( we have a gym thank god) and i was wondering where you would start someone like me if i had a goal weight to achieve. i do want to tone up as well, maybe turn the fat into sexy muscles while i'm at it.

i figured i start with a 10 minute run on the treadmilll/rowing machine/elliptical machine, then go to weights but that's where i get stuck. i just don't know what to do after that. we have mainly machines but we do have some free weights as well as a benech, squat rack, preacher curl so on..

your advice is most welcome. im going into this like i had never done this before because it's been too long since i had really done any of it so think of me as a ball of clay if you will.

thanks! and I look forward to you thoughts

joe

I was in a very similar situation as you are. I am over 40 and about 7 months ago I weighed 222lbs and now I weigh 184lbs. I started to eat less and generally eat better. Nothing radical, I still have a coke and candy bar every once in a while, just not as often as before. For exercise, I started running on a treadmill 3 times a week and 3 times a week doing push ups and sit ups.

It can be done. Stay determined, focused and motivated. It won't be easy but the results are worth it. Good Luck

 

[schizoid77]

At almost 6' tall, I can't imagine 215lbs being "fat" unless you really just don't carry it well. I am the exact came height, 71.75". I was up to 250lbs at one point, now THAT is straight up fat.

Now I am down to 200lb, but I've put on so much muscle that it looks more like 190lb. Best shape of my life right now...

Work out at least 3 times a week, and my trick was nothing but soups and salads for lunch, dinner. Eggs, bacon, and an english muffin for breakfast.