It's quite simple:

You don't even really have to eat less, although that helps. 1.) Start working out, running, playing sports, swimming, something active rather than watching television, playing games and partying.. 2.) Stop drinking, or cut down on the drinking 3.) Stop eating out. Start making your own food at home. 4.) log onto menshealth.com or mensfitness.com everyday for motivation 5.) Drink water, and only water.

170 lbs in no time.

 

Do 20 pushups on the hour, every hour you're awake (if you can't, start with 10 or 15). Each week try to add one to every set, stay a few weeks at sets of 30, then start adding again. Repeat the process till you're at 50.

Eat shit like fruits and vegetables for snacks, cut out the sugar, alcohol, and any white bread. Switch to more whole grains and wheats, and food with lower fat content in meals.

Most of it's mental though. Find a really important reason for losing weight that you can stick to, and can easily conjure when temptation calls. I think not taking this step seriously is why most people fail at getting in better shape.

 

I'm 6ft. even and I've got a similar dilemma, went from 170 to 201 in 6 months time, but in all honesty I deserved it, I was eating 5000-6000 calories a day on a regular basis. In the last 2 weeks I replaced soda with water, quit eating bread, quit eating breakfast, and replaced my 2000 calorie lunches at the Italian place near my college, with a 300 calorie sushi roll. I've lost 5 pounds in 2 weeks. I still drink like a fish and refuse to drink light beer.

Luckily, I have the natural build of a Russian polar bear, so no one really notices the weight I've gained until my shirt is off, and by that time it's too late. But I'm still shooting for 170 by June.

Men are so simple and so much inclined to obey immediate needs that a deceiver will never lack victims for his deceptions. -Niccolo Machiavelli
 

Gym 4 - 5x a wk. 45min Weight Traning/45min Cardio Get a good weight training split routine Keep a caloric deficit (More calories out than in). More lean protein, less carbs (cut out the snack food). Drink Water. At the very least drink diet beverages. NO SODA/JUICE. Stop sitting on your ass all day. Become metabolic. Move around.

Don't waste your time doing crunches everyday. Abs are made in the kitchen. You don't see your ab muscles until you bring your BF % down (no matter how many crunches you do).

Once you bring your BF% down to 12 or lower, you can worry about sculpting those abs.

Oh yeah. 1 Cheat meal every week. If you don't allow yourself to do this, you'll overindulge x10.

 

Some part of this is unavoidable. They did a study of two groups that got the same amount of exercise, but one was desk bound in some cubicle slave job. Even with the same exercise, the desk lifestyle screws up your metabolism and you gain weight.

If you want to get healthy, become a forest ranger.

 

My RA in college was very much on the heavy side. I would say he's 5'6" and maybe 210 pounds when I first moved into the dorm. By the end of the year, he was probably around 170 lb or less. I can tell you that he went to the gym 4 or 5 times a week and ran for two hours straight. At the dining hall, or the times that I see him there, he's always either eating vegetables or lean meat with water. I've never seen him drink soda, get ice cream for dessert, or eat anything that's high in carbs and fat. Not sure if he takes any supplement.

 

Fuck, i forgot i had some icecream in the fridge!. On the weight issue, buy a larger size pants.

Valor is of no service, chance rules all, and the bravest often fall by the hands of cowards. - Tacitus Dr. Nick Riviera: Hey, don't worry. You don't have to make up stories here. Save that for court!
 

+1 on what Patrick said. Can't comment on the 4 hour body but if you make an exercise and diet regimen and actually stick to it, its easy as hell. Dropped 10 lbs past 2 months just by swimming Monday to Friday then laying off the carbs.

People like Coldplay and voted for the Nazis, you can't trust people Jeremy
 

Sodium forces your body to retain subcutaneous water weight. For now, this guy needs to focus on burning fat. He can save the sodium restriction for when he wants to get more defined.

 

"Starting Strength" by Mark Rippetoe is a great way to get into working out.

All in all, someone trying to lose weight (and presumably get stronger and add some lean muscle) should be doing circuits. Use that book to learn how to do some of your basic (but most important) workouts like squats, deadlifts, presses, rows, etc.

If you're not creative at coming up with workouts, which I'd assume is the case given your stats, make a list of all the workouts in SS and mix and match them. Gotta change up your routine every time.

Note: circuits are challenging. It's good for cardio and strength, but you need to have the mental endurance to get through some of those workouts. In case you're not familiar, you don't take breaks between exercises. So for the workout below, do your 6 pull ups, go straight into 15 push ups with the weight on your back, then straight into squats, and finish with the deadlift. Take a couple minutes rest and repeat this two more times. Don't forget to warm up before.

Sample Circuit: Pull-ups: 3 sets x 6 reps Weighted push ups: 3 x 15 x 25 lb weight Squats: 3 x 10 x 135 lbs Dead lift: 3 x 10 x 135 lbs

People tend to think life is a race with other people. They don't realize that every moment they spend sprinting towards the finish line is a moment they lose permanently, and a moment closer to their death.
 

Yeah, definitely start eating healthier and start working in some cardio (running, walking, basketball, jump rope, sprinting, whatever you find most enjoyable) and some weight training. I'm actually a fan of the P90x workouts as well. I don't think you necessarily need to do the entire program exactly like it says, but those workouts will kick anyone's ass, and you do get a solid whole-body workout. They're especially good if you're just starting out and don't know much about weight training because they show you exactly what to do and how to do it. Plus, you only need a minimal amount of equipment (a $30 pull-up bar is basically it) and you can do it in your living room.

Best of luck man, and let us know how things progress.

 

Do this workout...after you finish masturbating to one of the hottest chicks I've ever seen, lol...

http://www.youtube.com/embed/HlAxRuMp1mA

Regards

"The trouble with our liberal friends is not that they're ignorant, it's just that they know so much that isn't so." - Ronald Reagan
 

bump. any thoughts on losing ~20lbs if you can only squeeze in 2-3 workouts per week max. Does running actually cause you to drop weight or just get more efficient with your metabolism? Any thoughts on the diet fads out there; paleo, raw, master cleanse, Atkins? I've been packing on weight like it's going out of style now up to ~205 (from 190 year ago) on a 6'3" frame but zero upper body.

 

Both paleo and slow carb (check out Tim Ferriss' 4 hour body) work well in combination with exercise....I've used both after bulking up to lean out and lose any additional fat I've put on to great effect.

I currently eat a paleo-like diet 6 days a week (paleo-like because I actually have a lot of fruit rather than just veges - I do that because I am training for triathlons and want the carbs but not from bread, grains etc) and I've leaned out even further without even really trying. I would check both out and seriously consider doing whichever you prefer - both work well.

 
Best Response

Re: running, in my experience getting on a treadmill or hitting the pavement for a steady run certainly won't hurt but weights are definitely the way to go to lose weight. Also, HIIT (interval training) cardio melts fat off your body if you do it right (really push yourself).

Based on your comment this would be a good thing to do - you can do a really intense, results-inducing HIIT workout in literally 10-15 mins. If I were you I'd aim to hit the gym for weights the 2-3x a week you can (even just ~45 min or so each time if that's all you have) and supplement that with 2-3 HIIT sessions a week (can be as simple as buying a jump rope and doing it at home if you can't get to the gym or go out for a run)

 

I agree with notthehospital you need to train in every heart rate range. I swim & run, and I prefer swimming over running any day, just know that it takes at least 45-60 minutes to get a solid workout in I think. 3 keys to dropping weight/gaining muscle. I think running is a bit of a copout, you can run a lot of distance but if you do it slowly, you're not doing anything. you could keep your runs to 12-20 minutes for 2-3 miles and you'll get more from that than if you ran 7 miles in one hour. if you're short on time, also consider boxing, great cardio.

  1. clean diet: I'm not paleo or atkins or any of that shit, I just eat healthy stuff in smaller portions during the workweek and then pig out on weekends. I watch my sugar and sat fat intake, eat a lot of fruits & veggies, try not to eat too much processed stuff, and control my portions. I think diet fads are a recipe for disaster. unless you only love chicken nuggets, you should find a way to eat the foods you love just a little healthier. for example, I love pasta, rice, etc. I switched to whole grain pasta, brown rice, etc. and it's healthy. if you love pizza, try grilling the pizza with an olive oil based sauce, chicken, spinach, and some chopped veggies. adding mozzarella won't kill you if the rest of the pie is healthy. watch your alcohol too: are you drinking beer every day or pounding them on the weekend? maybe try wine, and cut it down to 1-2 drinks a night if that.

  2. adding cardio to weightlifting (I simply do circuits and cut down on my rest, like maybe wait til my bpm gets to 130-140 before I start another set, but nothing like cultfit...I mean crossfit). the key here is to get your heart rate up while you're pumping iron. lift with perfect form, but don't take chit chat breaks and let your heart rate drop. if you do end up doing circuits, add in a leg exercise with every circuit (mine are usually upper-lower-abs in that order), your quadriceps use the most oxygen of any muscle group in your body and working them will jack your heart rate up

  3. consistency: the best workout in the world, seldom applied, will always lose to a bad workout, consistently applied. get on a schedule. if you can only work 3x/week, make them count, but don't miss a session. so you know, since you can't workout all that much, the diet is crucially important.

PM me if you want to bounce some ideas off me, took me about 3 years to get back into top shape but I'm in better shape now than when I was playing high school baseball and lifeguarding.

 
StJamesPark:

The simple but unfortunate truth is that weight gain/loss has little to do with working out and everything to do with what you're eating.

It's a combination of both. This is a very simple concept: did you use more calories than you took in? If yes, you are losing weight. If not, you are gaining weight.

A caloric deficit can be created through either diet or exercise.

 
Hugh Myron:
StJamesPark:

The simple but unfortunate truth is that weight gain/loss has little to do with working out and everything to do with what you're eating.

It's a combination of both. This is a very simple concept: did you use more calories than you took in? If yes, you are losing weight. If not, you are gaining weight.

A caloric deficit can be created through either diet or exercise.

I'm glad we agree. It is a combination of both; a little bit of it is working out, a lot of it is strict clean intake.
 

Thanks @"notthehospitalER" and @"thebrofessor" for the solid responses. I think at some level I know that I need to up the intensity and do more weights/circuit type training. I've always been a runner since my high school days, and can still get out and click off five or six easy slow miles, even in my current flabby shape. But it just doesn't seem to help much. Gonna have to ratchet up the intensity. Diet has also been a big downfall for me. My wife eats super healthy so dinners I tend to be good, but I eat shit carby breakfasts and lunches, and drink at least one beer most evenings and several on weekends. Guess it's time to switch to scotch...

Do you guys use personal trainers? Is that the way to keep yourself disciplined?

 

if you're running 5-6 miles often and your metabolism doesn't completely suck, you're running too slow. try running at twice your normal pace for 4 miles plus. this is the downfall of runners, and the reason there are marathon runners with beer guts. great calf muscles and healthy hearts, but high body fat.

nothing wrong with carbs, but if you're the type that always eats out for lunch, go for a salad with meat on it. the other day, I had a mixed greens salad with ginger dressing and blackened tuna, delicious, filled me up and super healthy.

as for drinking, scotch has much less calories than beer. I'm a big beer guy, IPA specifically, most of those have 200 calories, whereas 1 shot of scotch has 50-80.

never used a trainer, hate them. I hate working out with other people though, they tend to be slow and want to chit chat. the key for your workouts is you need to hustle. if you have the coin for a good trainer, go for it. what I'd do first is go to a gym and observe the trainers, see which ones really push their clients, and pick based on that.

 

Like @thebrofessor I have never used a trainer. Personally don't see the point as I am very disciplined in my workouts without them and sure to improve each workout (constant progression is key, you either want to be doing extra reps or increasing the weight if you're at the top of your rep range or decreasing your rest so you don't adapt to the workout). I also have pretty clear workout goals so I currently don't struggle with motivation.

However if you lack motivation or don't know where to start (google and some free or low cost online workout programs are a great way to go if this is the case) a pt could be a good way to go if you're willing to pay the cash - although I've never used one to work out with the only time I had any contact with a trainer was doing a base fitness test at the gym a trainer administered and I didn't want to embarrass myself and pushed myself so hard I vomited a few times...so they can be a good place to go for that extra motivation if you need it, but you could probably get the same effect by working out with a friend for free.

I personally enjoy working out alone with my music, it's my relaxation time (obviously not literally haha) and not having others there means I don't take rests that are too long etc.

I would highly recommend doing paleo or the slow carb diet (or another effective one, those two I can personally attest to) even temporarily for 3-6 months as a helpful way to really drop the weight and then transitioning to a sustainable more "normal" diet if you want to as a way to melt the fat fast. Key is to pick something you still enjoy or at least don't mind, there is plenty of enjoyable food you can eat that's great for you and will help you reach your goals. If you start well the results will come and with it the motivation and excitement to keep going which is key - as @thebrofessor alluded to, you can lose the excess weight quickly but if you want to get in really good shape that will take some time.

Feel free to pm me also, nice to have this conversation going on wso

 

It gets exponentially harder as you age so do it now. I dropped 70# when I was 22. For me, I trained myself not to enjoy food and ran a mile every time i was hungry. Takes big will power.

Global buyer of highly distressed industrial companies. Pays Finder Fees Criteria = $50 - $500M revenues. Highly distressed industrial. Limited Reps and Warranties. Can close in 1-2 weeks.
 

Circuit training is one of the best ways to burn fat while also gaining strength / muscle size. Would recommend taking a look at Adonis fat loss, the circuit training program is solid for getting more cut and burning fat. Really comes down to creating a plan of exercising (the higher intensity the faster the weight will come off) 3-5 times a week. Create a routine, stick to it and after 3-4 weeks it becomes a habit and really easy to follow. Once the routine becomes a habit (which it will as long as you stay motivated and remind yourself why you are exercising) it is cake. Best time to train is in the morning before work IMO, if the schedule allows because your metabolism will be ripping the rest of the day.

Really, the first step is to set a goal. Ex. I want to weigh this much by this date, I want to look like this by this date.

Would recommend taking a look at Adonis, it is a 12 week program, if you buy into the circuit training 2x a week then the less intense training the other 2x a week you will transform your body in 3 months. GL

twitter: @StoicTrader1 instagram: @StoicTrader1
 

First thing, you need to measure 'accurately' your actual body-fat composition. There are many body composition test available which will give you a guesstimation of your composition. But this is not good.

All good, productive IBs I have meet you professional fitness test know for gold standard accuracy like DEXA and BOD POD. My trainer referred Fitnescity.com to me. They give you the option to schedule the test at a convenient time and also give a detail description of the numbers an science behind it.

It's quite helpful. You can try it. I'm at 24.3%.

I have plan a workout as well as diel plan to get this number down. I am looking at BF - 15% in the next 4 months.

Wish me luck.

 

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