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2005/02/28, 05:53 AM
Hi everyone,
I'm 5ft 6inches tall and weigh 198pounds. My BMI is 30 which means I'm obese. I desperately to cut down my body weight and fats. If you can help me I'd appreciate it.
Just some background info, I mostly do cardio and seldom do weights, as I'm freaked out by the already massive size of my body. I don't want it to become any bigger, thus I tend to do more cardio.
Any advise on exercises? Times to exercise, etc etc.? Take it that I'm a dummy who doesnt know anything. :laugh:
I'm quite healthy, able to job a few miles without stopping at all, means I'm reasonably fit. But I do not like the bulky size of my figure, I would like to be lean you know? Buldging muscles just doesn't cut it for me anymore.
So if you know how I can slowly reduce the amount of muscle mass I have plus the fats, it would be greatly appreciated. Cheers!
PS. I eat almost anything too. I know its bad, need advice from you guys on the types of food to eat, eating times, amount to eat, etc.
Thanks a lot guys. Pls help me. Thanks!
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2005/02/28, 07:15 AM
I see you have been a member since 2003 and this is your first post. You have obviously been thinking about it a long time. Start by eating smaller more balanced meals. Try to eat 5 meals and nothing for 2 hours before you go to bed. Drink all the water you can. I would suggest you get away from cardio and do more weight training. Keep your heart rate lower to burn more fat. You might try the adkins introduction phase to begin to drop fat but do not stay on it. Switch back to a balanced diet after the 2 week of introduction. You will drop about ten pounds but I would not recommend the diet for more than the introduction period. You need to watch the carbs for sure. I would guess your diet has a lot more carb calories than protein/fat calories. Even if you do not want to follow the Adkins diet, eat less carbs and more protein.
pedman
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2005/02/28, 08:11 AM
BMI can be misleading, but you know if you are fatter than you want to be.
i wouldn't recommend Atkin's induction - you will lose water weight and energy, not much more.
Try writing down what you eat ofr three days, to find out what you average for caloric intake - that will give you an idea of what to base your eating plan on.
If you have been a member since 2003, you know we all are going to tell you to do some reading in the nutrition forum and FAQs forum on what to eat.
Pick a weight training program from freetrainers - there is a fat loss program, adhere to it and a sensible eating plan and you should get leaner.
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Vision without action is a daydream, Action without vision is a nightmare.
-- Japanese Proverb --
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2005/02/28, 09:41 AM
oh well, being a member since 2003 doesnt mean i have to be an expert or know everything that goes on here. i very rarely log on to this site until now, as i want to make a firm commitment to myself. so pls treat me as a newby who doesnt know anything. :big_smile:
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2005/02/28, 09:57 AM
I use these tools to keep me motivated:
http://www.fitday.com
to log my food diary
http://www.scientificpsychic.com/fitness/diet.html
to keep track of my body fat and for a suggested goal as to caloric and protein intakes.
And I did start dropping weight by watching carb intake (atkins diet), but to sustain my weight loss and maintain an overall healthy balance, I made the change to a vegetarian diet. I would suggest finding something that works for you.
I started my physical fitness program with yoga. First at home with the Yoga For Dummies DVD and then integrating into a beginners sessions at a local yoga studio and now I maintain my practice with sessions at my Gym and at home. It improved my posture, my focus, and my breathing! *lol* ;-)
The biggest motivator for me is taking a progress photo every month. This enables me to see the changes I am undergoing on a monthly basis and keeps me looking forward to staying on my program. I can see my hard work is paying off and I feel great! :-)
~b
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*all Magic begins in the Mind*
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2005/02/28, 11:16 AM
thanks madbrenda! the sites are really cool and useful!
Okay here are my results:
BMI - 30.1
Waist-Height Ratio - 0.54
Body Fat - 23.1%%
Lean body mass - 69.2 Kg
I'm overweight by 15.5 kilograms (34.1 pounds).
Minimum caloric requirements: 2196 calories per day
Limit your diet to 1866 calories per day to lose 1.1 Kg per month.
Your diet should contain at least 81 grams of protein per day.
Is 1866 calories per day normal? Should i do weights or cardio more? And what would be the appropriate time to do them all? Is it better to do it on an empty stomach?
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2005/02/28, 12:00 PM
I find for me, it's best to do both weights and cardio in a balance...find what works best for you to meet the goals you are setting. I prefer to do my physical activity on an empty stomach, but have a protein shake readily available to consume after I am finished. Before heading out to the gym, I blend a fat free fruit yogurt smoothie (I have fruit available in the freezer just for this purpose) and be sure to have fluids with you while working out.
"To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity. To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended." 2005 USDA Dietary Guidelines
Be aware of your fat content and saturated fat intake as well. With an 1800 calorie diet, you should have no more than about 16g of saturated fat, with no more than 50g of total fat.
~b
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*all Magic begins in the Mind*
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2005/02/28, 01:40 PM
There is a great program on here for "weight loss and definition" and is called the same. Check it out under exercise programs, all you have to do is answer the questions to design the program you want.
You can do cardio until the cows come home. You will not succeed in changing the shape or adding muscle to your body with cardio you will just reduce some fattty tissue.
Do a weight training routine with the cardio, and you will get tremendous results.
The protein is a primary nutrient for your body to recover and continue to grow, Make sure you get your protein from good sources.
Good luck to you.
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Scales are for dead weight: We are not dead yet!
Still trying to find out how to do the Hollywood Free Press.
Ivan
carivan@freetrainers.com
Montreal Canada
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2005/03/02, 03:39 PM
skillz:
Do not do Atkins, South Beach, or any other "diet." Small, balanced portions are the key to starting to lose weight. You NEED a variety in your diet, for nutrition and sanity! Cut out empty calories where you can. For example, do you drink juice or soda?
Don't be afraid of weights. The more lean muscle mass you build, the more fat you will burn when you do your cardio.
These online forums are wonderful for support, but I think there is no substitute for going to a lcoal gym, even if it is just for a fitness consultation. Many will offer consultations for a nominal fee, even if you are not a member.
Hope this helps!
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2005/03/02, 04:04 PM
So giulia why the fake name? Are you afraid to post with your real name? If Atkins and South Beach are done the correct way, the way that the book tells you, they are perfectly harmless. I agree with you on your insight but don't bash something that you might not know too much about.
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