Football's coming and i'm 75 pounds overwieght
 

I'm very overweight and while playing football that has always been great but now my weight has been a problem lately... I could really use some good advice on how to lose it and maybe some support to help me through it, hopefully i can lose some weight and become the all star that I was a year ago... Thanks TFP family..


Punk Music Fan 21

Long distance running would probably help you. Maybe bike riding as well.

Hit the gym, do a lot of cardio, cut out all the crap food and replace it with healthier food. Don't drink pop/juice (thats key), drink lots of water. Eat 5-6 smaller meals a day if you can.

Exercise is really the key though. Lots of cardio, and just watch what you eat, and cut out the soda completely. You'll lose weight. You could also look into Atkins if you need to lose it faster, but its something you really have to stick with. Id reccommend the old fashioned way first. Do a search through this forum, a lot of valuable stuff posted here.

this guy has been my inspiration, lots of good advice and motivation there.....


www.johnstonefitness.com

Find your bmr, eat 500 less calories. Or multiply your weight by 10 and eat that many calories a day.

Football conditioning will be all the cardio you're going to be able to fucking handle, unless you want to get ready before that, so you don't die or something. Then do HIIT.

You don't lose body fat through that first heavy weight loss period on Atkins though, you're just dehydrating your muscles or some crap. After that it's about the same as doing it the healthy way.

what's HIIT? does it stand for something? i've seen ppl use it b4 but was always clueless to it's meaning..

Thanks everybody! but i would still love more input and i would also love your support... I'm going to start this on Monday the 22 of march and i'll make posts every two days or so to let everyone know how i'm doing! Thanks

Eat less, exercise more. That's the best way to do it. Losing 75 lbs by season start could be tough, and the faster you lose it the more likely you are to put it back on, so be wary. It can be done though, make no mistake.

YOU CAN DO IT!

High Intensity Interval Training (I call it high intensity intercourse training, when I'm attempting to piss off my girlie).

It's basically just sprints every other minute for 12-23 minutes. What it does is crank your metabolism so you burn a bunch of calories for the rest of the day, much more effective then running for an hour or two and more fun.

23 minute:

Warm up for two minutes at 50-60% effort, then start doing 90% effort. After 1 minute, go back to 60% effort, the next minute to 90%, repeat until the 18th minute, do your 90% effort then go on to 100% effort. Cool down for 3 minutes, 50-60% effort.

12 minute:

2 minute warmup, then 100%/60%. At the 8th minute do two 100%'s back to back, then cool down for 2 minutes.

I like the stationary bike for HIIT, it's easier for me to get my heart rate where it needs to be without being afraid of breaking the machine.

wow that's a lot to remember.. but sounds interesting.

so after 23min. it's weight time - am i suppose to work all my target muscle groups during this time period (i don't work out everyday so i like to hit all the magor muscle groups during my workout). or is HIIT meant to do only a couple of muslce groups a day?

oh and another thing..

a) during hte intervals of 60% effort and
90% effort is there a rest period, or is the 60% effort suppose to act as the rest period?

b) is it constant pumping iron for the 1min at 60% effort then constant pumping for 1min at 90%, etc?

23 minute:

60% - 2 minutes
90%- 1 minute
60% - 1 minute
90% - 1 minute Repeat

Minute 18 - 90%
Minute 19 - 100%

Next 3 minutes - 60%

Do your Ab routine or nothing after the 23 minute.

12 minute:

60% - 2 minutes
100% - 1 minute
60% - 1 minute
100% - 1 minute Repeat

Minute 8 - 100%
Minute 9 - 100%

Cool down for the next 2 minutes at 60%.

Do this before lifting weights if you're on a fatloss program.

The 60% is your rest, you don't stop switching like that until your HIIT routine is over.


HIIT is cardio, the only muscle you're bothering with is your heart. Which means run, jumprope, bike or use the elliptical machine, just as long as you can get your heart pumping to those effort ratios. Break your other muscle groups up into different days and work them until they're dead, I think I lift 3 days out of the week and do HIIT every day, 12 minute HIIT on the lifting days.

oh i got it now.. thanks!! i'll definately give this a try.

it looks to be more effective than my 15 min jogs 3times a week at constant speed.

Come On People! I'm getting fatter by the second haha... I would love some more help, because... well i depend on others to live.

We can't get skinny for you man, eat 10 times your weight in calories and get some exercize.

nice site , maybe he can motivate me to get my fat ass in shape! :D

Ok so today I went to class which is walking all over campus but also i walked home from campus to day after eating a salad, the walk is a 11 k walk. Pretty good I guess, my roomate and I are going to the gym tonight to run because his hockey season finally ended, It's pretty easy so far, hope it stays that way...

ok gonna clear a few things up in general, all the advice in here is very nice and I understand what your going through except I was 100 lbs overweight instead of 70 now im only 20 hehe ><

Phlaenx summed up HIIT very well, however, alot of people who are just starting cant keep up HIIT in 1 minute intervals, so, if you have to you can do it in 30 second intervals to start for example

10 - 15 seconds at 90-100%
15 - 20 seconds at 60%
10 - 15 seconds at 90%
15 - 20 seconds at 60%

and so on

about 3 minutes before you finish just go all out for about 20 seconds, you should be about to collapse dead if you did it right or maybe its just im still out of shape hehe, this works just as well as a 1 minute HIIT interval since the goal of HIIT is to raise your heart rate extremely high for a set period of time then raise it again and so on.

Most people consider HIIT to be a weight lifting exercise mainly because it is so intense, its not like cardio where you can walk easily after, HIIT will make you feel like you just lifted heavy on whatever exercise your performing it with.

Most people do 1 Day HIIT 4 Days lift to bulk
and for cutting lifting burns good calories so 3 days a week is good and personally, to lose weight well performed cardio is better however, HIIT works well as long as it doesnt hinder your progress the next day lifting weights or at football practice.


Also, Can you post what your eatting each day? You seem to be rather young, until about 20 personally your BMR doesnt show how many calories you need because your still growing (slowly) and a massive shortage of calories could be bad.

Also, Football training tends to be very tough, even if your dieting I advise you get near 2500 - 3000 calories in a day just to stay alive, its just to hard to keep up running on 1500 calories like most people think dieting should work.

Overall the key to dieting is eatting right, eatting pretty high in calories to keep you alive for football etc, and staying dedicated.

The road of dieting isnt fun, but the results are well worth it.

cardio + weights + dieting = results

simple as that

if need any more advice alot of people in this forum to help I was just picking up the loose ends that I noticed hehe

I've been eating regular tossed salad for a week now for lunch, rasin bran for cereal n the morning and supper is what ever I make (salad, pasta, meat and veggies) i'm a fairly good cook (thanks mom and dad)

For exercise I walk about eleven kilometers a day plus i run at night (no idea). Cardio is making me want to walk and eat well because i love the feeling you get when your so sore it hurts to breathe... Time well spent.

Well, you're supposed to eat 5 to 6 smaller meals a day, to keep your metabolism faster. Also, consider switching the raisin bran to oatmeal. Its a lot better for you. Things like chicken and tunafish are also essential to my diet. And as for pasta, just make sure to eat it sparingly, and never with fattening sauces (alfredo for example). You're supposed to eat at a 40:40:20 ratio, the 40s being carbs and protein, and 20 being fat. People have posted the types of stuff to eat before, do a search for it.

And yeah, I am going to start HIIT after this weekend (I work 40 hours this weekend, literally no time to do anything). It seems like a good concept, and you might want to give it a try.

One word: Run