Tired of being a Fat Ass: Help Me Get In Shape!

[Yossarian]

Best thing you could do would be go to a gym and spend some on a personal trainer who can set you up with a diet and exercise program. If that isn't an option, start slow on your own. If you're really heavy, running may not be good for you. A brisk 30 min walk every day is good exercise. If you just start with that and lay off the junk food you will start to feel better.

I'm a big believer in the "ramp up" theory. Start with the easy stuff, then when you get used to that tighten your diet more and workout with more intensity. You are really looking for a life change and it's a lot harder if all of a sudden you cut your calories to 1500 a day and try to spend 2 hours in the gym every day. At this point it sounds like anything is an improvement, so get away from the computer and take a few laps around the block.

 

[Aeolus]

Nah you don't want to see me, its pathetic...

 

[nitsuj3580]

Originally posted by: Aeolus

No beer

Ohh man..... I am not gonne get through this, I have become a slave to food and beer and TV.

fight it man! One thing I've actually found helpful since I am in the same situation and have been working out for a month or so to get back into shape is have someone or do it yourself but get a picture of yourself and take a picture of yourself like every 2 weeks or so. I do it with my digital camera. Believe me, the camera does not lie. I know I used to be able to work out strong for 2 weeks or so and then get lazy but once I see a before and after pic, even a tiny bit of difference, it gives me motivation to keep going. (lost 10 pounds this month)

Even though, I have a long way to go, I dont want to look like the way I did at the beginning of this month.

 

[Aeolus]

Ok, I can do the running part. I will have to go the the store tomorrow and get some healthy foods for work. Thanks guys!

 

[Anubis]

eat better. no junk food or Fast food. start jogging. like a mile a day. you will see results fast. then work your way up to a bigger distance and yull be all set

 

[Aeolus]

What about weight training??

 

[nick1985]

run run run

 

[SlipperyDog]

controversial fitness site

 

[silverpig]

Originally posted by: Aeolus
What about weight training??

That'll help, but AFAIK weight training is mostly for tone/muscle sculpture. I'd just do a ton of cardio if I were you.

 

[silverpig]

Oh, and good for you for wanting to make a positive change.

 

[SludgeFactory]

Originally posted by: Aeolus
What about weight training??

Yes, do it! You need to add some metabolically active tissue that'll work 24 hrs a day to help burn some of that goo off.

A full body workout 3 times/week is a good place to start. Stuff like bench press, shoulder press, lat pulldowns (or chinups), rows, squats, deadlifts. Whatever cardio you like 3 or 4 times a week as well. Start slow on all the exercising, or you will probably end up getting hurt and destroy all the momentum you had going into this.

As far as eating goes, the simplest thing to do is identify the foods that are hurting you the worst in terms of empty calories, and get rid of them. Sugary drinks are utterly devoid of nutritional value and you really don't miss them once you're weaned off of them. That goes for soda AND fruit juice. Most juice is pumped full of sugar, and you're missing out on the fiber when you just drink the juice. If you want fruit, eat a piece of fruit.

Beyond that, I'd focus on drinking a lot of water every day, at least 8 big glasses. Cut way back on alcohol. Cut the portion size of your meals by 1/3. Protein and fiber and fat help keep you feeling full longer than carb-heavy meals. Get rid of snacking -- instead eat 5 or 6 small/medium-sized meals a day, recognizing when you are hungry and need to refuel your body.

Look at some bodybuilding/weight training faqs if you need more details. And whatever diet/exercise changes you decide to make, they have to be reasonably permanent or you'll fall back into old habits and eventually end up out of shape again. Consistency is the key to losing weight.

 

[The Dancing Peacock]

i'm a tankass and I joined the gym a month ago. I'm going at least 3 times a week, and doing 40 minutes of cardio on the elliptical trainer, which tells me I burn almost 600 calories in about 50 minutes or the rowing machine. I was going to do just cardio, but I feel better when I lift as well, so I'm going to do that too. I'm reading this site, http://www.exrx.net/Exercise.html, can't remember if it was linked above, but it's got some pretty good info.

 

[Supermercado]

Originally posted by: Stefan
First thing, do what I did...

Stop drinking soft drinks and stop eating fast food!

I swear if you did this your weight would drop w/o any other changes to your lifesytle.

Also, (this is probably the hard part) When you are eating your meals, DON'T be going back for 2'nds or 3rds! Just eat your meal slowly and you will feel just as full after 1 plate.

Next up, add some cardio workout to your day. A good 30 minute run each day will really help you out.

The thing about losing weight is, you dont really notice it. You dont go from 250 to 170 in 3 months. It takes time. Eventually you will see an old friend and they'll be like "Holy sh!t Stefan! You're thin! I didn't even recognise you!"

This man speaks the truth. I've been trying to drop a few pounds and the things Stefan said here really are true. I cut out a LOT of soda and drink a lot more water and juice. Hardly ever eat fast food as it is. Don't eat anywhere near as much as I used to. While technically not cardio, I do get about 40 minutes of walking up and down hills a day walking around campus. People are beginning to ask me if I've lost weight and it feels damn good when they do. I went back to work for a few weeks at Christmas break where I worked over the summer and was standing around and one of the other employees asked me if I'd lost weight. May have partially been due to the fact that I was in street clothes versus my work clothes at the time, but that's not the point. My uncle said something about it, too, so that made me feel good.

Basically, just do the things that people have suggested and stick to it. It's hard at first, but I've gotten used to drinking water and pretty much nothing but, so I don't really miss the sodas that much (every now and then, but I figure I can have one a week or so; that won't kill me). Just stick to it and before you know it, the weight will come off. Good luck.

 

[Aeolus]

Thanks for all the help guys.... at lunch today I ran my ass off instead of eating. I did laps around the facility where I work (3 acres - did 4 laps!!!)

 

[Aeolus]

Did I mention every part of me hurts now??? Ugghh..

 

[The Dancing Peacock]

Originally posted by: Aeolus
Thanks for all the help guys.... at lunch today I ran my ass off instead of eating. I did laps around the facility where I work (3 acres - did 4 laps!!!)

starving yourself isn't healthy. Gotta eat, but eat right not junk food.

 

[zbalat]

The answer

Try it. It works like no other program.

 

[Fausto]

I actually had a pretty good thread on this going at one point, but it appears to have fallen into the precipice of "archived messages"....never to return.

Still plenty of good info in the thread tho. I linked a mess of good resources in the first post.

 

[Siddhartha]

Originally posted by: Azraele
Eat healthy, balanced meals and exercise. Jogging is a good way to start. You could also try hitting a gym. Cut out sodas (drink juice or water instead) and sugary snacks.

Fruit juice is high in calories too.

 

[Ameesh]

Originally posted by: Aeolus
Don't crap my thread with petty things Descartes and MacBaine!!!!

Thanks for the info guys keep it coming!!

What about weight training?

its a very important part to a well rounded exercise program, having more muscle mass will help increase your metabolisim, strength, stamina, and fat burning potential.

 

[Siddhartha]

Running or walking a mile burns about 100 calories.

Eight ounces of Coke Classic has 100 calories in it.

To burn\loose one pound you have to burn around 3500 calories.


Look here for more information

 

[GoingUp]

one thing you do have to remember, is that the weight will not just fall off, you will have to work on it, and dont expect to run 5 miles the first day either. you have to start slow and work on it. get a buddy to goto the gym with, it helps a lot if someone else is also holding you accountable. eat more fruits and veggies and eat less fatty/greasy foods. best of luck to you!

 

[Autumnscarbi]

you need to get AT LEAST 30 min of exercise a day...you might want to transfer between cardio and muscle building exercises....just do basic stuff at first....fast paced walk, weights etc....some people even say having a dog helps (gets them out everday so you can't be lazy). As far as food....self control...you need to cut back on the calories, only drink water for a while, lots of greens are good....protein helps build muscle....carbs are good....look at the food pyramid.....you might also consider doing 5 small meals a day....you won't get as hungry and are less likely to binge.....good luck(c:

 

[Mavrick]

For lunch, eat at Subway (no rib sandwich!!, or go to McDo and eat the healthy meal everyday (in Canada, it's called the lighter menu, don't know for the US, but it consist of grilled chicken sandwich, VegeBurger and salad)

Completely cut on soft drinks and artificial juices (fruitopia and the likes), those things got more sugar than suger itself I recommand Minute Maid Orange and apple juice, V-8 or Tropicana juice as good, unsweetened drinks.

For breakfast, think of nutricionnal cereals like Muslix, Kellog's Vector and Vive (especially Vive since it's a soya protein cereal that tastes really good (no kidding!!) and it will help in your training).

Eat more tuna, chicken breasts (no KFC or sh!t like that!!), salmon, less red meat and drink skimmed milk.

Of course, cut on cakes/chips/fries/candy and the likes.

Anyway, look at that, and I tell you, after a few week, you will probably start to like eating healthy meals and will try some more healthy food

Good luck, and may the health be with you!!

 

"Hey guys, I have a real problem. I am a major fat ass. I feel my longevity is being affected greatly because of this. Some days I wake up and it?s hard to breathe and I feel like I have mud running through my veins in place blood. I am getting married in December to my beautiful girl friend. When we met each other I was in great shape but since then I have really let myself go and I feel like I am cheating her out of having a good healthy partner."

You're a good man. You have recognised how this would affect your significant other. That is very considerate of you. Normally, it is women I hear asking questions like these, but your step is very forthcoming.

As others may have said, there's no magic to looking good and healthy. You have to commit yourself, for good things are hard to obtain. The first step is admission to the problem. You have admitted that you do have an issue. You have also taken the next step to ask yourself how you can fix the problem. You have to be willing to commit now. Make sure this isn't just "the minute" feeling.

As for what specific exercises to do, follow the suggestions of other members. You can also get a personal trainer at a fitness centre. Whatever happens, always remember: There's no magic. You have to be determined to succeed. You have given yourself a motivation already: Your beautiful gf deserves to have a healthy hubby in the event that you get married. Help yourself and in turn help her because you'll be a healthy husband to your wife; and one she would be proud to show off.

Best of luck and all of the will power you need!