In Fitness and in Health
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Fuckkkkk
I was 230lbs in June and I've lost 15lbs since. Over the last two weeks I started to get more serious about my health. I want to lose another 25lbs but also slowly build muscle. My main goal is fat loss though.
I really need a workout plan. I have a membership to a full sized gym. I worked out a lot when I was 18-22 but have only randomly lifted over the past 8yrs.
Right now I'm trying to keep my calories around 1650 while doing at least an hour of cardio and 30mins of lifting. My breakfast usually consist of yogurt with random fruit, nuts and granola. Lunch has been mainly a protein smoothie or shake. And dinner has been all over the place but most nights it's in check.
I know it's a broad question but does anyone have recommendations for a workout routine? Something that will help with weight loss.
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Two days of tabata and moderate steady state cardio every other day with strength training at lease 3 days is what I'm trying right now. My macros are very low carb, a bit more protein, and plenty of healthy fats. I have shedded a few pounds since clamping down on the diet, which has only been about a week; no other changes to my routine.
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It depends what your ultimate goal is Shane. If you're talking purely fat loss then cardio, if you want to be more fit, throw some weight training in there. Kettlebell workouts will actually cover both of those
I have personally found that steady state cardio doesn't do it for me. I feel like I get much more out of interval training and much less bored on a treadmill for 30 mins
As for diet, try to stick with low carb, high protein. And I don't mean Atkins where you eat all kinds of cheese and Ranch dressing just because it's low carb. Lot of veggies and all the meat you want.
Personally, I follow Paleo principles just not as strict as most. For what it's worth, I've lost 40 lbs in almost a year and dropped from a 38 waist to 32-34 depending on the pants.
Whatever you do, make sure you enjoy it and can stick to it. That is more important than anything
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Fuckkkkk
(IMG removed)
I was 230lbs in June and I've lost 15lbs since. Over the last two weeks I started to get more serious about my health. I want to lose another 25lbs but also slowly build muscle. My main goal is fat loss though.
I really need a workout plan. I have a membership to a full sized gym. I worked out a lot when I was 18-22 but have only randomly lifted over the past 8yrs.
Right now I'm trying to keep my calories around 1650 while doing at least an hour of cardio and 30mins of lifting. My breakfast usually consist of yogurt with random fruit, nuts and granola. Lunch has been mainly a protein smoothie or shake. And dinner has been all over the place but most nights it's in check.
I know it's a broad question but does anyone have recommendations for a workout routine? Something that will help with weight loss.
I think you're in a right track there if you can keep your intake at the ~1650. By changing your eating you can lose weight, by excercising you can get more strength, fitness, etc. So the eating is the key.
Losing weight is really very simple: Burn more calories than you eat. The difficult part is to burn more calories than you eat…
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after 3 weeks USA vacation and eating all the crab I could find, I now need to get back on track! paleo, tabata, cardio and lifting weights are my main focus on losing weight/fat and keeping the muscles in place…don't want to get bigger, just want to have a nice and fit form!
let's hope I'll be able to reach my goal by the end of september/october!... will be posting updates regularly! pre and post pics gonna follow in the end! -
I don't think you can exercise yourself thin. Start with diet and calorie deficit. I would do either low carb, as many veggies as you want (bodyrecomposition's crash diet, I have the PDF if you want me to send it), or low carb high fat (ketogenic diet, where you train your metabolism to burn ketones created from fat instead of burning glucose/carbs.
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^ if you were talking to me @mclaincausey of course "eating right" is the main thing to do! been a long time now since I'm doing this (knowing how to eat and workout the right way!), so of course I no the pieces to the puzzle
maybe we guys should do some bets, just to keep the motivation going!?
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I was talking to Shane
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Shane, you and I are about the same body composition, or were when we started. What helped me was using a food log app on my phone. I no longer use it because I've gotten a better grasp but I was using myfitnesspal. You can also track exercise on there as well and link to other apps such as mapmyfitness which is looks like you are using based on the photo above
Knowing what I put into my body was the most important for me
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Shane, you and I are about the same body composition, or were when we started. What helped me was using a food log app on my phone. I no longer use it because I've gotten a better grasp but I was using myfitnesspal. You can also track exercise on there as well and link to other apps such as mapmyfitness which is looks like you are using based on the photo above
Knowing what I put into my body was the most important for me
Backed hard, MyFitnessPal is an awesome way to track food. It's not as good at tracking exercise but you can at least put your calorie burn in there, and exercise isn't as important for losing fat anyway as diet.
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Kettlebell workouts will actually cover both of those
Whatever you do, make sure you enjoy it and can stick to it. That is more important than anything
I fully back both of these statements. I also endorse using a calorie tracker on your phone. I've used both Lose It! and Myfitnesspal. I like the interface on Lose It! better, but myfitnesspal has a much more comprehensive food/nutrition encyclopedia.
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Shane, you and I are about the same body composition, or were when we started. What helped me was using a food log app on my phone. I no longer use it because I've gotten a better grasp but I was using myfitnesspal. You can also track exercise on there as well and link to other apps such as mapmyfitness which is looks like you are using based on the photo above
Knowing what I put into my body was the most important for me
Thanks for all the input guys. I started using the Lose It! app two months ago. I used it a lot at first but then it trailed off. I've now being using it every day for the last two weeks. I love how you can just scan the barcode of anything and it has the nutritional value right there. Also, being able to log my exercise and get a general idea of how many calories I can burn really helps motivate me. I also downloaded MapMyRun to track my running which is pretty nice.
I'm going to be in Toronto for the next two weeks so that will be a challenge. I don't have a gym there but I can workout in the garage and run everyday in the park. I'll probably try Tabata while I'm there. I've tried P90x before but I was too out of shape to finish most of it.
What specific foods should I be eating? Are there certain superfoods that you recommend? I've mostly been eating goji berries, chia seeds, walnuts, high protein yogurt, salad, fish, blackberries, carrots, pomegranate, apples, bananas, and protein shakes the last two weeks. I won't be changing my diet to something like Paleo or anything, just because I want this to be a life long thing. But breads, sugars, sodas, chips, fried foods, are starting to become a less than once a week treat. y main problem with diet is late night snacking. I work and stay up late, like 3-5am, almost every night. So about 3-4hrs after dinner I start wanting something to eat and the last thing I want are veggies. So that's been the main struggle so far.
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i like to snag nuts (almonds, brazil, walnuts) and maybe some greek yogurt to go along with.
add cinnamon and maybe some stamina and you're good to go. high protein and good fats that should keep your body nourish (?) until the next morning.
@urbanwoodsman -
I'm trying bodyrecomposition's crash diet. Maintenance protein, as many non starchy veggies as you want, and huge calorie deficits. Fish oil daily
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This crash diet accounts for that, but agreed in general.
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Shane, you and I are about the same body composition, or were when we started. What helped me was using a food log app on my phone. I no longer use it because I've gotten a better grasp but I was using myfitnesspal. You can also track exercise on there as well and link to other apps such as mapmyfitness which is looks like you are using based on the photo above
Knowing what I put into my body was the most important for me
Thanks for all the input guys. I started using the Lose It! app two months ago. I used it a lot at first but then it trailed off. I've now being using it every day for the last two weeks. I love how you can just scan the barcode of anything and it has the nutritional value right there. Also, being able to log my exercise and get a general idea of how many calories I can burn really helps motivate me. I also downloaded MapMyRun to track my running which is pretty nice.
I'm going to be in Toronto for the next two weeks so that will be a challenge. I don't have a gym there but I can workout in the garage and run everyday in the park. I'll probably try Tabata while I'm there. I've tried P90x before but I was too out of shape to finish most of it.
What specific foods should I be eating? Are there certain superfoods that you recommend? I've mostly been eating goji berries, chia seeds, walnuts, high protein yogurt, salad, fish, blackberries, carrots, pomegranate, apples, bananas, and protein shakes the last two weeks. I won't be changing my diet to something like Paleo or anything, just because I want this to be a life long thing. But breads, sugars, sodas, chips, fried foods, are starting to become a less than once a week treat. y main problem with diet is late night snacking. I work and stay up late, like 3-5am, almost every night. So about 3-4hrs after dinner I start wanting something to eat and the last thing I want are veggies. So that's been the main struggle so far.
Protein, protein, protein. Nuts, Greek yogurt, jerky, protein shakes (the pre made ones are much better tasting than powder, albeit higher in sugar)
Eat something about every 3 hours so you never binge. That's my strategy
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What specific foods should I be eating? Are there certain superfoods that you recommend? I've mostly been eating goji berries, chia seeds, walnuts, high protein yogurt, salad, fish, blackberries, carrots, pomegranate, apples, bananas, and protein shakes the last two weeks.
Watch the fruit and even carrots. Yes they are good for you but high in sugars. Berries are better.
Get lots of broccoli. Such a good veggie. Chicken breasts are a good lean meat also.
Chicken breast, broccoli and sweet potatoes has been one of my main meals.
