T[H]e [M]ayhem

I'm 6'3 and I weigh about 270lbs and I want to get on a diet but this is my first time being on a diet and I dont know jack. So I was wondering if you guys can tell what do I need to eat and what exercises I need to do in order to drop a lot of pounds?

debaser

Eat 6 small meals a day. Do 20 or so reps of a calisthenic exercise every 1/2 hour throughout the day. Do a push-up/sit-up workout on m/w/f and a run (for at least 20 minutes, distance not important) on t/t/s. Take a rest sunday.

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T[H]e [M]ayhem

What do you consider a calisthenic exercise I'm a newb on this. Also what do you consider a small meal? Also how many pushups/situps should I do?

Scrub0

The trick is to just drastically cut calories, and get some damn exersize. By drastically cutting calories, I mean eating only 2 bowls of cereal or 2 cans of tuna a day, and lots of fruit and veggies. NO junk food. The first 2 weeks or so can be an absolute bitch, but stick to it and soon you won't even want to eat other shit. That's what I'm doing and combined with lots of exercise (16 hours of strenuous biking a week, and 20 pushups/situps a day) I've dropped from 260 to 235 in a month and a half. I'm 6'3 and muscular so it's made a very noticeable difference in my appearance. I'm aiming for 200. But it's not the healthiest way to lose weight, and you might feel a little dizzy now and then..if that happens, eat some stuff. If you can stick to the diet though, you're guaranteed to lose weight.

20330

It's much less stressful - and healthier - if you cut calories a little slower. Write down everything you eat in a week and add up the daily calories. The next week, try to cut your daily intake by 10%. Then every two-three weeks later cut it again. Do this until you feel you've cut too much. That's your limit.

I've been told that this is better than drastically cutting calories because it's easier to maintain in the long-term. Seems to work for me.

Exercise is also very important. At least three or four times a week, 30-45 minutes each time. I focus on cardio stuff only - walking, running, bike riding, rowing machine, etc.

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laserman

Personally I went to a doctor that specialized in wieght loss they did some blood work and but me on a mild appetite surpressint plus gave me some great guidence on diet and exercise I was 265 about six months ago now I'm 215 and feel great. Always check with a doc before any diet there's a reson for it.

debaser

Calesthenics are like Side Straddle Hops (Jumping Jacks), Mountain Climbers, Ski-Jumpers, ect. Basically exercises that raise your heart rate. Cardiovascular endurance needs to be built before you can really start working out properly.

By small meals I mean spread your currant intake out over six meals (so each about half the size of what you eat now. If you are eating alot now, start cutting your intake down slowly untill you reach a reasonable level.

Start by doing pushup/situps so that by the end of three sets you are at muscle failure.

IE after three sets of 20 pushups each (spaced a minute apart) you cannot do another pushup.

If you can't do sets of ten, then start at ten and go to your knees when you reach muscle failure, but concentrate on good form (back straight, head up).

Feel free to ask any other questions you may have, this is the plan I used to put overweight soldiers on when I was an NCO, and I had very good luck with it.


Good luck.

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Crazboos

You need to check with your doctor before doing anything just to be safe. With that said...

NEXT - and this is very important - you HAVE to set your weight loss goal. Just say you want to loose 50 lbs. You shouldn't be loosing more than 2 lbs per week. So your goal is going to be about 6 (six) months away. Don't let anyone tell you different. This a proven fact. Remember - we're talking realistic and with the idea that you want to keep the weight off - for good. Nothing works over night.

Now you have to start working out and eating properly. In moderation, though. If you jump into this and take extreme dieting measures then you WILL fail and gain the weight back plus more. Cutting down on meals will only slow your metabolism, but it'll also make you want to binge.

So cut out on third of all fattening foods and start a good exercise program about 3 days a week. Then after a month cut out another third of fat, etc etc. Keep eating a least 3 times a day with your breakfast being the biggest meal and your dinner being the smallest. Drink lots of water also.

The diet and workout routine I would give you is a bit lengthy. If you want PM me and I'll write it out for you.

Good luck.

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Rodney

Some of these regimens are a bit extreme. Crazboo's sounds about right; but if you're not sure about heavy exercise at first, you can ease in by walking for at least 20 minutes three times a day. Get dinner out of the way by 7 pm, and if you really have to eat a snack after that, eat an apple. Apparently they take so much energy to digest that you about break even when eating one. I knew a guy who went on a nutritionist-guided diet, and they let him eat all the apples he wanted, any time. He still lost a lot of weight.

If you drink a lot of sugared soft drink, cutting it out and replacing it with club soda or sparkling mineral water is a moderately painless way to cut a lot of calories. Each soft drink is about 150 cals. If you were drinking three a day, cutting them would save 450 calories right there and probably not increase your hunger. This isn't enough to give you the weight loss you want, but you should incorporate it in any weight regimen you choose. Same with beer, sorry to say.

dtheriault

i've lost 15-20 lbs in a month on several occasions. here's what to do.
1. no junk food! esp. carb crap like chips, donuts, fries etc...
2. follow this meal plan:
breakfast: i eat a huge bowl of ass blow cereal (make sure it has tons of fiber- fiber really fills you up.) i put protein powder, orange juice and fruit on top.
snack: apple, orange, or banana
lunch: half a bag of lettuce or spinach with tuna, small chunk of chicken or tofu on top. put a flavored vinegar or lemon juice for dessing. an entire bag of spinach is only 40 calories. or you can eat half a sandwich with lots of meat and no cheese. eat a whole dill pickle or cucumber if you want- they have almost no calories.
snack: fruit or raw veggies- no dip!
dinner: soup: use a premade chicken or veggie broth. throw a bunch of veggies in it. add some low fat protein you can add a teaspoon of olive oil if you went light on the fat (your body needs some fat esp. your brain) soup will really fill you up. when you crave pasta use spaghetti squash instead.
don't do the atkins thing it's really bad for your liver. just cut out all refined foods and think veggies, fruit, and quality protein.
3. excercise. walk, lift weights whatever. when i'm really serious i'll do jumping jacks during every commercial on tv.

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Unless you are the freakin Highlander, what is the point in learning how to fight with a sword?

PayUp

if you shave off 500 calories a day you will loose a pound a week.3500 calories = 1 pound. add some excercise. also like previously posted spread your meals out. that gives your metabalism a boost everytime you eat. its no lie 8 8 oz glasses of water a day, preferably 1 before each time you eat, makes you feel full

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Born to Lose.

PayUp

also here is a website that you can track calories and nutrtion facts, yes even the goods in a jumbo jack or big mac. its a usda site
www.usda.gov/cnpp

scroll down to interactive healthy eating index
choose a log in name
click proceed to food intake
type in your food and click search
after you enter everything click analyze.

good luck

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Born to Lose.

Hedgehog

hotchocolate

Of course, exercise is one of the best thingz for you! i woud reccomend joining a club sport. Swimming is one of the best thingz for you!

baudot

Eat less.
Exercise.

Take it slowly, and work your way up.
Don't punish yourself with it, unless that's your kink. You'll train yourself to stop dieting faster than you'll train yourself discipline that way.

Retrain one bad dietary habit at a time, while learning more about good nutrition.

...and with everything else in life, take what people tell you with a grain of salt.

onezero1

First heres why I decided to lose weight! I went to a funeral of a friend at work and while i was their I looked around. NONE of the men over 65 were fat NONE and I was like shit if I dont lose weight Im going to die from being fat!

I was 265
I just lost 35 lbs and have kept it off for months!
loseing weight is not the hard part its staying at that weight once you have lost it!

Heres how I did it

I picked a hobie for me it was Karate because I hate working out but Karate is a workout in itself and i enjoy it

then

I did the Atkins diet but I tryed to stay away from high fat food (Bacon butter etc.)

Lost my 40 lbs then SLOWLY went into a low calorie diet

Now im back on the atkins diet and trying to lose another 30 so i can get down to 200

Ps Sorry im a bad speller and at grammer

Ilow

As others have said, you need to be on a deficit diet i.e. a diet in which you consume fewer calories than you burn. I also would recomend 6 meals a day, try a medium sized meal where your traditional breakfast, lunch and dinner would occur and put three snacks midway between your meals and in the early evening. Shoot for a moderate carb vs. protien ratio 55% carb, 30% protien and 15% fat would be a good start, you can moderate it a little after a few months you'll know how your body responds. Approx 70-85 % of your weight loss goals can be achieved through your nutrition. You should, of course look into aerobic and resistance excercise even if it is only 30 minutes 3 days a week. Don't forget to cut sugar out of your diet and moderate starches which turn to glucose and are stored as fat. PM me if you have any specific questions, good luck.

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moduke67

Pretty much what I would recommend. I've done pretty much that with about 30-45 minutes of weight lifting 6 days a week plus 1-2 30 minute walks/day. I eat the same stuff as before except I cut out all but 3 diet sodas per week and really don't eat sweets, but I really didn't before. Portion control was/is my biggest problem. The six "meals" a day really helped. I watch my diet/exercise Mon-Sat and Sundays are my day off. i noticed I still eat the same as the other days now though.

Just two things to add. First, drink lots of water and slowly cut out as much caffine as you can. Two reasons: Caffine can really dehydrate you and dehydration is a big reason a lot of people feel hungry. THe second is to re-hydrate the body and clena toxins out of your body. Research shows that drinking 1 liter of water per 50 lbs is ideal (and round your weight up). Yes, you will piss you rbrains out for a couple of weeks but you will resume your "normal" schedule after that. Plus you will feel more energized, less body aches, less food cravings. It helps a lot.

The second thing I would advise is you WILL have bad days. Days you don't loose weight when you weigh (and only weigh every two weeks), days that you blow the diet, days you don't want to exercise. Let those days pass and start fresh the next day. Don't beat yourself up about the bad days.

8 weeks ago last Monday I had started at 355 and was down to 336, so I'm loosing a little more than 2lbs/week, which is what you want to shoot for. My goal is to be at 250lbs by May 27, 2004.