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I am nineteen, I weigh about 210 pounds, though I am not in bad shape. I am pretty strong, and eat fairly healthy... sometimes. I go on long night walks, which really build up the leg muscles a bit. No this is not an ad for me to try to hook up with some ladies, though I am flattered if you find me attractive :) No, Although I am in pretty good shape, i want to lose some weight, I want to go from 210 to 160 or something like that. Is there any type of diet or excercise that might work?
SendMe
High_Ground
03-23-04, 05:34 PM
2 things: 1 don't think of it as a diet, or losing some weight.
2. It's a combination of food habits, and excercise.
You need to eat relatively "clean" to lose weight properly. If your target is 50 lbs. then just cutting calories and walking is probably not going to cut it long term. The best thing you can do is up your protein, eat "good" fats, and moderate carbs, and increase your excercise.
It would help you to lose weight to start lifting weights, increase muscle increases the body's metabolism and increases weight loss, making it more permanent.
To start work out three days a week on weights and do cardio (walking at a brisk pace) five days per week.
For a good three day (basic) full body workout try this:
Full Body Day 1, 3, 5. (ex: Mon, Wed, Fri):
Push-ups: 3 sets x 10 reps
Chin-ups: 3 sets x 10 reps
Dips: 3 sets x 10 reps
Lunges: 3 sets x 12 reps
Standing calf raises: 3 sets x 15 reps
crunches: 3 sets x 12 reps
reverse crunches: 3 sets x 12 reps
You can do this workout without weights, or substitute weights (if you have them) for a more traditional workout:
Bench Press: 3 x 10
Military Press: 3 x 10
Dips: 3 x 10
Lunges: 3 x 12
Standing calf raises (holding dumbbells) 3 x 12
crunches 3 x 12
reverse crunches: 3 x 12
Try to focus on eating chicken, lean beef, egg whites (mixed with low fat cheese so they taste ok, oatmeal, fish, and all the fruits and veggies you desire. Pasta is good as well before a workout for energy, but avoid carbs late at night. (the only exception is a high fiber cereal, which is actually good for digestion and metabolism late at night)
Walk and have fun, make this change permanent and you will be surprised how quickly you start to look and feel like you want to look and feel.
God Bless,
HG
Wow, I think it was a work out just reading your post there, Nicole, but I will take it seriously, thank you so much. Now I will hit the dictionary and find out what some of those words mean... Dips?
Send Me :D
Wow, I think it was a work out just reading your post there, Nicole, but I will take it seriously, thank you so much. Now I will hit the dictionary and find out what some of those words mean... Dips?
I think you meant HG. Just thought I would make that slight observation.
Yeooooowwww!!!:blush: I am sooooo soorrrryyyyyy HG, sorrryyyyy, sorryyy.:wall:
SendMe
Personally it gave me a little giggle. I am sure HG will understand. Afterall, his post was so long that it is easy to forget who wrote it.
;) :p j/k
I found it amusing anyways ;)
High_Ground
03-24-04, 12:40 AM
That's it!!!
From now on, it's short fitness:
Just go and get liposuction.
;)
I know (or think I do) that you are being funny but we have a physician in this area who claims patients can loose 50-100lb w/ lipo. But when I research this which was prescribed for a relative I find things like for spot reduction only, Should not expect loss of more than 2-5 lb over a series of treatments, etc. Do you or does anyone know anything about lipo for major weight loss?
High_Ground
03-24-04, 11:00 AM
Liposuction should NOT be used for major weight loss.
#1 - you would look like the saggy baggy elephant.
#2 - liposuction is surgery, imagine having 50 lbs forcefully removed from your body, the shock to the system alone could cause serious health consequences.
and yes, I was joking.
(I would NEVER suggest that someone should have surgery as a shortcut to working out - I'm too firm a believer in nutrition patterns and excercise)
;)
Thanks for clearing that up, HG, I was just about to go to my physician on the matter. :) Last night I jogged around a city block and a half, which is alot for me! My feet are all blistered, but man oh man, it was ever worth the feeling of accomplishment when I was done! I find that music, good Christian music helps me to keep my heart rate at a steady beat. Strange.
SendMe
InvisaChick
03-25-04, 01:26 AM
HG, I'm just wondering is there any site that gives instructions on how to do some of the excercises you mentioned, like some of the ones I'ld never heard of (military press, reverse crunches)?
High_Ground
03-25-04, 11:42 AM
Go to Shape.com (female workout and fitness mag)
or Flexonline.com (big guys on steroids, but good to view a workout)
You can also go to Bodybuilding.com. But be careful with that one, stay away from the message boards unless you are not easily offended.
HG
Scholarcs
04-09-04, 12:34 AM
#1. If you want to lose weight, then you need to be exercising at about 60-80% of your maximum heart rate.
Run like that for half an hour everyday to start with, pushing yourself for the last 2-3 minutes to go as fast as you can. After a few weeks do it for 45 minutes, a few weeks after that, take it up to an hour.
#2. Your diet. Don't eat fast food/takeaways, snacks (ie chips, biscuits, chocolate etc), and don't drink anything that is not water. No exceptions. Coke is not good for you, and especially if you are trying to lose weight.
If you are really serious, cut down the amount of stuff you are eating, as well as doing what I suggested above.
Great suggestions, thanks.
SendMe
crackedpot
04-13-04, 01:39 AM
Good going! Just a couple of things to consider doing. I had an eating disorder and did not exercise. I ended up getting a couple of accountability partners for my menu for the day and my exercise. They also wanted to change their eating habits and exercise regularly so they were accountable to me as well. That made it feel like it wasn't so one sided. I will admit after the joy of beginning, when it would get hard, it was so nice to know I could get support. I hated accountability sometimes, but, it kept it going until God helped us through. And of course a lot of prayer.:biggrin:
Caution: Be sure you are in appropriate physical condition for any exercise you start. Check with doctor if not sure, Start slowly (both in the sense of warming up and in the sense of not trying to go from couch potato to body builder in one day or one week).
STOP IMMEDIATELY if you experience major pain (the there is really something wrong type pain), any chest pain, left arm pain (or for women upper left or upper center back pain), breathing problem, pounding headache with exertion, nausea especially severe nausea, or any crushing or smothering sensation or feeling of a lot of weight on your chest or back area. Or just get the sense that something is not right. If your breathing and pain level don't return to normal withing a few minuits or if there is any crushing or smothering feeling or the sense of heavy weight in your chest or upper back or the pounding headache continues please make your next exercise an immediate call to 911.
There is degree of pushing through discomfort to achieve results but the person just starting out is better off erring on the side of caution and exercising at a level they can and will continue and increase than at one that can do harm and at best will hurt enough so that they will not want to keep doing it.
I can eat as much as I want, and not gain any weight, I can eat as little as I want and I won't lose anything at all. It's like my body is stuck right where it is. I want to lose weight, but I am not uncomfortable with where I am at right now. Just interesting. Last week I ate quite a bit, nearly cleared out the entire apartment... kidding, but you get what I mean, and I weighed myself and no change.
SendMe
Hey. I'm 45 and weighted 205 nafter football seasons in the 112th grad and i WAS A RUNNING BACK. I have struggled with the 3's all my life. but I have felt in shape at high weights and anbd at lower weights.
Thing is when I am lifting heavy weights I weight more and if I'm not lifting then I weight less. But I'm not in shape. 260 is probably my perfect weight when I'm in shape lifting weights.
Weight is realitive to who you are and what you do for exercise.
crackedpot
04-13-04, 11:47 PM
Just in case I might have made you think that I thought you had an eating disorder, that is not what I was implying. I was just saying what helped when I started to change my eating habits and exercising. One thing that helped was walking two miles a day 5 days a week. But, I did it by walking maybe 3/10's at a time throughout the day. That helped me lose more than martial arts class and aerobics 3 times a week to lose the weight (not both 3 times a week each, but just 3 times a week altogether) I still like the aerobics for the heart though. Each person's metabolism is so different I think sometimes we have to try different things to see what works for us.
crackedpot
04-14-04, 08:50 AM
It came to my mind, maybe you are building muscle as well and that is why you think you aren't losing anything? I know that there are 3 people in my family that build muscle very easily.
You may have a good point there since muscle tissue weighs 3x fat tissue. Many ppl who do certain weight loss programs find they loose inches but not pounds at some point in the program.
Some people also have a metabolism that adjusts readily to the amount of food eaten so that it metabolizes small quantities more slowly and "efficiently" (getting more out of them) and larger quantities relatively faster and less efficiently. There are some ethnic groups in whom this is especially true. And before anyone decided that is a raciest remark we learned that because my husband is part native American and that is one thing the NA ancestry really affects. We learned this the hard way when his body kicked into this super efficient (or super stubborn) mode while on a very low cal high exercise program that was medically prescribed. Only after that were we told that it was "generally unsuitable" for people of certain backgrounds. Grrrr.
It also makes a major difference the GI (Glycemic Index) of what is eaten in how your body metabolizes it and whether or not it is storred as fat. It stands to reason that the more efficient metabolism will respond more readily to a controlled GI program but I have not yet been able to get hubby to try this so I don't know. And he now has other metabolic and physiological issues that might make him a poor test case. But if anyone knows of research on that I'd like to know about it please. Thanks.
Wow... you all must have phd's in medicine or something...
SendMe
I usually am able to work off weight and diet enough to lose weight. But at 45 it's a little different.
Still working though and trying to eat right, diet drinks and etc.
Metabolism is a real thing that effects all of it.
But if your metabolism, like mine, adapts to the amount of food that you eat, and what kind of food that you eat, how are you supposed to lose weight? I could eat all the junk food from now until next year, and expect to gain very little weight because my metabolism will speed up to burn it off quickly, and I could eat as healthy as the most serious dieter and lose nothing because my metabolism will adapt to it, and either store it or just burn less of it off at a time.
SendMe
I need to eat less times and work overtime to get to where I want. I've done it before. It's just hard to do.
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