Need help

[Anthony51]

I currently am 90-95kg, 170cm tall and need to lose weight. I have tried losing weight before and only managed 1kg over 6 months. Can somebody please suggest a method that can give me a chance, I want to be around 70kg.

 

[newbie09]

Can you do free weight exercises properly and do you have 2 weeks that you can sacerfice for losing like 5kg?

 

[Girth Hammer]

I have lifted for close to 7-8 years. I will compete in a bodybuilding show later this year. I have dropped a pound or two each week since I got on my diet and my workouts haven't change much if any. It all DIET, trust me when I say this. I'm looking as ripped as possible from my diet. clean that up and I promise you will progress to your goal.

 

[REDZULU2003]

I currently am 90-95kg, 170cm tall and need to lose weight. I have tried losing weight before and only managed 1kg over 6 months. Can somebody please suggest a method that can give me a chance, I want to be around 70kg.

Diet needs sorting out, so write down what you are eating for a full week and be honest with yourself. Once complete you can analyse the data and see what you have been eating to make changes. All you need to do, is burn more calories than you consume which isn't that hard really, but some people with slower metabolisms struggle.

Next I suggest you purchase yourself a good quality multi vitamin & mineral brand and take it daily, one that contains some Iodine. If your from the UK than Holland & Barrett have a brand titled Mega one daily which has a small amount of Iodine in it. Iodine in small amounts is good for your thyroid which helps you burn off excess fat. If you cant find a formula with Iodine in, that doesn't matter so try and purchase some Kelp tablets which are high in Iodine and many trace elements you just dont get nowadays. Kelp's iodine content will help metabolise the fat and hence burn it off.

Another supplement to possibly look into is Green Tea which is said to be a good aid in fat burning, stay well away from things like Clenbuterol. Ephedrine, Caffeine and Yohimbine as they are stimulants and can seriously fuck your system over big time ... keep it natural mate, take it from me .. someone who nearly died from a Caffeine overdose 4 weeks ago!

Lastly you MUST do cardio work to burn that fat, get the wheels in motion. I suggest 3-4 times each week is plenty and all you need to do is a brisk walk on the treadmill for 30-45 minutes to start you off and once you hit week 2 aim for 60-90 minutes. Week 3 you can speed it up slightly and more importantly, as its overlooked is to raise the incline to the highest ... something like 15% and go at it ... you may need to slow down but trust me, you are burning more calories climbing than you will ever burn on the flats .. takes allot more cardiovascular effort to go up than go straight and of course down.

So if you stick to that lot in about 6-8 weeks you will notice some weight loss. Purchase yourself some cheap Fat Callipers and do a measure before the programme and keep track ONCE each week same time and same place on the body, its usually one inch above the right hip bone.

Questions than please ask.

 

[TheStick]

Cutting out mast of the grains and simple carbs from your diet will also help. Plenty of veggies, some fruit and meat, poultry and seafood (if you don't have allergies to it). You might wanna check out www.marksdailyapple.com, everyone I know who's followed the recommendations there had great success.

 

[newbie09]

Remove all sugars, only zero kcal drinks, not sure about the protein intake, light stuff before training, else hard stuff, fats should remain in a recommended level, lower carbs in generell, carb stop 6 hours before sleeping, protein shakes might help (sweet taste suppresses the desire for sweet stuff), research about cardio in the morning, heavy weight free weight compound exercises cause a strong fat burn, eating more with more sports usually goes better then hungering it off.

 

[DLD]

Don't forget how powerful the mind is! Be sure to practice visualization as this is the fastest way to manifest what you desire.

 

[Turnover]

Anthony51 I use to weigh almost 350lbs. I am still 50lbs over the weight I should be for my height which is somewhere around 160lbs

Every thing the guys said here are true and it is possible to loose weight.

But it is so much easier to gain weight than loose it. U can work out and eat right for months and feel like it is pointless so heres a few hints from my experience

Number one drink alot A LOT A LOT of water. I cant express this enough that to loose weight you need to flush out the stuff in your body. When I first lost over 100 lbs I read to drink a glass of water every morning 30 mins before you eat.

Along with that a big breakfast is very healthy because it is the most important meal of the day and it refuels your body like gasoline in a car. Medium to small lunches are recommended and filling but not over sized dinners too. Along with many many snacks through your whole day. A personal favorite snack of mine is granola bars, Apple sauce, trail mix. As long as the calories and fat grams are low I eat em. And fruit is the perfect snack through the day maybe with gram crackers or tea.

Secondly Very Important. Get 30 min of excersise 7 days a week. That is starting out. I like to do an hour or more now. That doesnt mean killing yourself in a gym. It can be something as simple as walking different times through out the day. Walk up stairs in stead of an escaltor or elevator. Ride a bike to run a few local errands. Swimming is really healthy. Hot showers also help detoxify your body after a workout. Push ups, sit ups, jumping jacks, jump rope, get creative and make it fun. Just move your body at the minimum 30 min a day. ok

So those are the first 2 things you can start with. This alone you will see changes in a weeks time. Water and 30 min walking (exercise). You will feel healthier and your body will begin to see physical changes with it. The heavier you are the faster you loose weight because you have more on your body to burn. The hardest weight to lose is the last 30 lbs because your body wants to hold on to it since its been with you for so long.....

Something I did was get a colon cleanse this will majorily change your body. Google it and get info it should be done 2 times a year by everybody i think. It dramatically reduces the front pocket in your stomach and u will slim down immedietly- Ive dont it 3 times over the years. And guarnttee it works.

Ok now for the hard part YOUR DIETTTT!
This is the hardest part to lose weight and we all know why. And by we I mean us the over weight People
Number 1 again and a great motto to remember. If you slip on your diet dont beat yourself up over it. Enjoy that piece of cake or cookie. It is not the end of the world and you can start again fresh on your diet right after. I high-light this because its like in Alcoholics Anonymous. Right when you start to get sober the 1st time about 100% of people relapse. Its going to happen but then what do they do. They start again with day 1 and eventually get their 10 year sobriety chips

So I say dont beat yourself up because you are going to slip up. You're going to be doing good for a week a month and go to a birthday party and not resist some cake, and then there will usually be guilt and guilt turns into defeat. Get it? So enjoy and start right from where u left off is what Im saying.

So now thats out of the way make sure to reward yourself with something that taste good regularly. I like what DLD said in another thread that he allows himself a piece of chocolate every night. Thats will help you tremendously. It will fight cravings and keep you from destroying your diet with a night you cant help but eat 3 super size meals from Mc Donalds which can happen with depriving yourself some sort of treat regualarly.

Now for the diet. At first its hard to want to eat right. But after 1 week, 2 weeks, and eventually 1 and 2 months you will want to eat the right food and trust me YOU WILL BE WONDERING HOW YOU EVER ATE THE FOOD U ONCE ATE!!!

Start with lots of fruits. Smoothies are a great way to go and you can find lots of meal replacement home made smoothies online. Eat fruit morning afternoon and night. Its inexpensive, a great snack, and the best way to start getting use to eating healthy. Fruit is sweet and gives your body much of whats needed to get rid of the fat built up inside you. Whole wheat products are the only breads you should be eating. Throw out your white breads. They are the worst thing for someone loosin weight. A friend told me the other day a slice of white bread is equivelnt to 11 scoops of ice cream. Im not sure how accurate that is but Id rather have some ice cream than a slice of bread I dont need to eat 11 scoops!! So get bread that say whole wheat or speggetti thats whole grain, cereal, etc etc. These types of foods are actaully good for you. Veggies are next and a hard one for me. I dont like them much but filling up on them will make you drop pounds quick.

This is turning into a lot of information. but were getting close to the end now.

Never eat fast food. Not even the salads. Just forget about them. They are bad! BAD! BAD BAD BAD I even go to taco bell but it is just keeping me from loosing weight. So if you really want to loose weight just quit going to those places. It is possible I know at 1st it seems impossible but it is totally doable and soon you will be thinking damn its been like a year since I had a burger from that place.

That brings me to cooking good food. You can make delicious wonderful incredible food at home. I personally love to BBQ. Its healthy and its fun. Get some good meat not full of fat grams and calories and grill it, bake it, broil, sautee. Make big green salads full of nuts, raisins, light dressing, tomatoes, cheese, etc etc. Make baked potatoes, corn, veggies, fruits, whole wheat pastas, the list is literally endless. . .

Always read the nutrition fact on all the food you eat. You will definitely be surprised at how much stuff you put back that you used to buy once you read the side calories and fat grams. Alot of people read carbs but carbs are really contoversial and I stay with caloroies and fat grams usually carbs are pretty low if those 2 are.

There are some foods that help you burn fat. Grape fruit, oatmeal, green tea to name a few. Ive read ice coffee and cooked beans are helpful although Ive never personally tested them but I do drink ice coffee or eat cooked beans if offered over something like soda or pinto beans...

I dont like grape fuit much yuck, oat meal doesnt fill me up, and I can drink green tea all day but I dont much care for it. But if you really want to shed pounds-- those are masters.

No soda!!!!!!!!!!!!! Forget about it. Give it some time and you can have a coke once in a while again but for now. NO NO NO NO NO
They are fat, waste of calories, and slow you down its like liquid candy. but worse.... so you know Dont drink soda. drink unsweet tea, some juices that arent artifcial and A LOT OF WATER.

Even though this is a "Diet" It really is a life style change. You dont loose 100lbs 150 lbs and go ok Im going to eat Donuts and French Fries everyday again! (mmmm french fries)
A diet is basically doing what you SHOULD be doing. So it may be helpful to not look at dieting as something your doing to Lose weight but it is how you are changing your life to become healtier. To live longer, to be stronger.. you have to live with your body it may look nice to the ladies but after the day is over you're the one who has to be in it.

So a quick over look.

No more fast food including candys and cookies, cake, desserts, junk food etc etc SODA!

Eat right: fruits, veggies, home cooking, wheats and grains, low calorie, low fat grams.

Walk or exercise 30 min a day. If you cant do 30 min right away build up to it but I reccomend to stand up to the challenge and get in 30 min a day. not 5 days a week 7 days!

Dont beat yourself up for mistakes. Instead enjoy them. If you have a soda because you're at work and its a hard day dont feel bad dont give up. Just think that soda was delicious and pick up an ice tea next time.

Drink WATER all day everyday

3 meals a day, BIG BREAKFAST, MEDIUM LUCH, FILLING DINNER, snacking all day healthy foods. Its not easy to fill your house up with healthy food sometimes for different reasons but after some practice it will become part of you normal routine and easier.

Try doing a colon cleanse.

Read the nutrition fact on all the food you eat that provides the info which all food in packaging should.

Some people say take supplements and stuff but I think if you do that you can gain the weight back if you dont teach your body whats right. So you can take lipozine but after you drop the weight you will be back eatig wrong and not truely making your body healthier. . . . but some are good like from a health food store that is like vitamins or subtitues.

It may seem like a lot but it doesnt happen in 5 seconds. It takes practice and experimenting what works for your body. You may hate some of it or you may do some stuff stronger where I lacked. You may find new things or change what I have said to make it your own. So dont be over whelmed start with one thing and move on day to day what works for you but most importnatly DO IT!!

If you have any questions anybody, feel free to PM me and ask I dont mind at all. There are some other thigs I notcied I didnt put down after I re-read what I wrote. Like some foods that are good and helpful to eat and some that arent But you get the idea and you can resarch and find what you like. Also if you have any questions just ask IF you do this you will guarntteed loose the weight. You dont need fancy marketting or super exercise devices. If you do this for 6 months you will look amazing and everything will start to change how you want it I promise. Remember its your body and you have to live with it until u die so make it so you are happy.

Remember what DLD said the best present you can ever give your self is a perfect body.

Now I have to go eat some donuts
lol j/k

 

[DLD]

Anthony51 I use to weigh almost 350lbs. I am still 50lbs over the weight I should be for my height which is somewhere around 160lbs

Every thing the guys said here are true and it is possible to loose weight.

But it is so much easier to gain weight than loose it. U can work out and eat right for months and feel like it is pointless so heres a few hints from my experience

Number one drink alot A LOT A LOT of water. I cant express this enough that to loose weight you need to flush out the stuff in your body. When I first lost over 100 lbs I read to drink a glass of water every morning 30 mins before you eat.

Along with that a big breakfast is very healthy because it is the most important meal of the day and it refuels your body like gasoline in a car. Medium to small lunches are recommended and filling but not over sized dinners too. Along with many many snacks through your whole day. A personal favorite snack of mine is granola bars, Apple sauce, trail mix. As long as the calories and fat grams are low I eat em. And fruit is the perfect snack through the day maybe with gram crackers or tea.

Secondly Very Important. Get 30 min of excersise 7 days a week. That is starting out. I like to do an hour or more now. That doesnt mean killing yourself in a gym. It can be something as simple as walking different times through out the day. Walk up stairs in stead of an escaltor or elevator. Ride a bike to run a few local errands. Swimming is really healthy. Hot showers also help detoxify your body after a workout. Push ups, sit ups, jumping jacks, jump rope, get creative and make it fun. Just move your body at the minimum 30 min a day. ok

So those are the first 2 things you can start with. This alone you will see changes in a weeks time. Water and 30 min walking (exercise). You will feel healthier and your body will begin to see physical changes with it. The heavier you are the faster you loose weight because you have more on your body to burn. The hardest weight to lose is the last 30 lbs because your body wants to hold on to it since its been with you for so long.....

Something I did was get a colon cleanse this will majorily change your body. Google it and get info it should be done 2 times a year by everybody i think. It dramatically reduces the front pocket in your stomach and u will slim down immedietly- Ive dont it 3 times over the years. And guarnttee it works.

Ok now for the hard part YOUR DIETTTT!
This is the hardest part to lose weight and we all know why. And by we I mean us the over weight People
Number 1 again and a great motto to remember. If you slip on your diet dont beat yourself up over it. Enjoy that piece of cake or cookie. It is not the end of the world and you can start again fresh on your diet right after. I high-light this because its like in Alcoholics Anonymous. Right when you start to get sober the 1st time about 100% of people relapse. Its going to happen but then what do they do. They start again with day 1 and eventually get their 10 year sobriety chips

So I say dont beat yourself up because you are going to slip up. You're going to be doing good for a week a month and go to a birthday party and not resist some cake, and then there will usually be guilt and guilt turns into defeat. Get it? So enjoy and start right from where u left off is what Im saying.

So now thats out of the way make sure to reward yourself with something that taste good regularly. I like what DLD said in another thread that he allows himself a piece of chocolate every night. Thats will help you tremendously. It will fight cravings and keep you from destroying your diet with a night you cant help but eat 3 super size meals from Mc Donalds which can happen with depriving yourself some sort of treat regualarly.

Now for the diet. At first its hard to want to eat right. But after 1 week, 2 weeks, and eventually 1 and 2 months you will want to eat the right food and trust me YOU WILL BE WONDERING HOW YOU EVER ATE THE FOOD U ONCE ATE!!!

Start with lots of fruits. Smoothies are a great way to go and you can find lots of meal replacement home made smoothies online. Eat fruit morning afternoon and night. Its inexpensive, a great snack, and the best way to start getting use to eating healthy. Fruit is sweet and gives your body much of whats needed to get rid of the fat built up inside you. Whole wheat products are the only breads you should be eating. Throw out your white breads. They are the worst thing for someone loosin weight. A friend told me the other day a slice of white bread is equivelnt to 11 scoops of ice cream. Im not sure how accurate that is but Id rather have some ice cream than a slice of bread I dont need to eat 11 scoops!! So get bread that say whole wheat or speggetti thats whole grain, cereal, etc etc. These types of foods are actaully good for you. Veggies are next and a hard one for me. I dont like them much but filling up on them will make you drop pounds quick.

This is turning into a lot of information. but were getting close to the end now.

Never eat fast food. Not even the salads. Just forget about them. They are bad! BAD! BAD BAD BAD I even go to taco bell but it is just keeping me from loosing weight. So if you really want to loose weight just quit going to those places. It is possible I know at 1st it seems impossible but it is totally doable and soon you will be thinking damn its been like a year since I had a burger from that place.

That brings me to cooking good food. You can make delicious wonderful incredible food at home. I personally love to BBQ. Its healthy and its fun. Get some good meat not full of fat grams and calories and grill it, bake it, broil, sautee. Make big green salads full of nuts, raisins, light dressing, tomatoes, cheese, etc etc. Make baked potatoes, corn, veggies, fruits, whole wheat pastas, the list is literally endless. . .

Always read the nutrition fact on all the food you eat. You will definitely be surprised at how much stuff you put back that you used to buy once you read the side calories and fat grams. Alot of people read carbs but carbs are really contoversial and I stay with caloroies and fat grams usually carbs are pretty low if those 2 are.

There are some foods that help you burn fat. Grape fruit, oatmeal, green tea to name a few. Ive read ice coffee and cooked beans are helpful although Ive never personally tested them but I do drink ice coffee or eat cooked beans if offered over something like soda or pinto beans...

I dont like grape fuit much yuck, oat meal doesnt fill me up, and I can drink green tea all day but I dont much care for it. But if you really want to shed pounds-- those are masters.

No soda!!!!!!!!!!!!! Forget about it. Give it some time and you can have a coke once in a while again but for now. NO NO NO NO NO
They are fat, waste of calories, and slow you down its like liquid candy. but worse.... so you know Dont drink soda. drink unsweet tea, some juices that arent artifcial and A LOT OF WATER.

Even though this is a "Diet" It really is a life style change. You dont loose 100lbs 150 lbs and go ok Im going to eat Donuts and French Fries everyday again! (mmmm french fries)
A diet is basically doing what you SHOULD be doing. So it may be helpful to not look at dieting as something your doing to Lose weight but it is how you are changing your life to become healtier. To live longer, to be stronger.. you have to live with your body it may look nice to the ladies but after the day is over you're the one who has to be in it.

So a quick over look.

No more fast food including candys and cookies, cake, desserts, junk food etc etc SODA!

Eat right: fruits, veggies, home cooking, wheats and grains, low calorie, low fat grams.

Walk or exercise 30 min a day. If you cant do 30 min right away build up to it but I reccomend to stand up to the challenge and get in 30 min a day. not 5 days a week 7 days!

Dont beat yourself up for mistakes. Instead enjoy them. If you have a soda because you're at work and its a hard day dont feel bad dont give up. Just think that soda was delicious and pick up an ice tea next time.

Drink WATER all day everyday

3 meals a day, BIG BREAKFAST, MEDIUM LUCH, FILLING DINNER, snacking all day healthy foods. Its not easy to fill your house up with healthy food sometimes for different reasons but after some practice it will become part of you normal routine and easier.

Try doing a colon cleanse.

Read the nutrition fact on all the food you eat that provides the info which all food in packaging should.

Some people say take supplements and stuff but I think if you do that you can gain the weight back if you dont teach your body whats right. So you can take lipozine but after you drop the weight you will be back eatig wrong and not truely making your body healthier. . . . but some are good like from a health food store that is like vitamins or subtitues.

It may seem like a lot but it doesnt happen in 5 seconds. It takes practice and experimenting what works for your body. You may hate some of it or you may do some stuff stronger where I lacked. You may find new things or change what I have said to make it your own. So dont be over whelmed start with one thing and move on day to day what works for you but most importnatly DO IT!!

If you have any questions anybody, feel free to PM me and ask I dont mind at all. There are some other thigs I notcied I didnt put down after I re-read what I wrote. Like some foods that are good and helpful to eat and some that arent But you get the idea and you can resarch and find what you like. Also if you have any questions just ask IF you do this you will guarntteed loose the weight. You dont need fancy marketting or super exercise devices. If you do this for 6 months you will look amazing and everything will start to change how you want it I promise. Remember its your body and you have to live with it until u die so make it so you are happy.

Remember what DLD said the best present you can ever give your self is a perfect body.

Now I have to go eat some donuts
lol j/k

Incredible Post...I am BLOGGING it now.

 

[Turnover]

Wow what else can I say but that I am Honored

 

[TheStick]

People still think eating fat makes you fat? All calories are not equal. Read the book Good Calories, Bad Calories by Gary Taubes. He's a science writer who spent about 7 years researching the studies regarding diet, excercise, weight loss and the effects on general health. You might be surprised by what he says.

 

[pest]

From crossfit:
"World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman"

Honestly, in terms of diet the goal should always be Paleo. http://www.thepaleodiet.com/

 

[DLD]

From crossfit:
"World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman"

Honestly, in terms of diet the goal should always be Paleo. http://www.thepaleodiet.com/

This is so simple and easy to understand...thanks!

 

[TheStick]

It's almost identical to the Primal Blueprint and www.marksdailyapple.com which I mentioned before. I like to check out both sites as they often have slightly different versions of the same themes and exercise info.

 

[DLD]

It's almost identical to the Primal Blueprint and www.marksdailyapple.com which I mentioned before. I like to check out both sites as they often have slightly different versions of the same themes and exercise info.

Nice site, very well laid out

 

[pest]

The Primal is a much more organized, marketable version of Paleo ... but Paleo is the daddy!!

Its tricky to do. I usually advise my guys to try and increase the amount of meat they eat and decrease the amount of carbs they eat. (meat being healthy, fresh, free range, organic and/or unprocessed - as much as possible (i.e. steaks are good, burger patties not so good, and deli meats rubbish). Eat more fish, and more organic eggs (which, with higher levels of essential fats, will actually decrease your cholesterol - compared to continued consumption of regular eggs).

Essentially if your dinner consists of meat and two veg (steak, baked potato and greens) more meat and greens and less potato is the goal. When I am training for competition I will eat as many as 20 pieces of fruit a day, a number of chicken breasts, a tin of tuna, a steak or two, green veg, eggs and a couple of steaks. It can get expensive but its worth it.

Another great tip for people who don't have time to dedicate to their diet is "food is perishable" so if it doesn't rot/go off in a couple of days, its not food! That means things that are full of preservatives, salt, sugar or whatever else should be avoided. A good way of doing this is to just visit the fruit and veg and the meat isles in the supermarket - this usually means staying to the outside.

Another element of Paleo is to avoid milk altogether. I can attest to just how amazing you feel after not eating dairy for a while (as an athlete) the problem with all of this is: once you start, its hard to stop. I used to eat a fair amount of dairy, milk in my tea and plenty of yogurts and cheese. When I cut all that out I felt fitter and didn't get as much mucus build up. However, now I can't eat that stuff at all. So if I go out for a meal and we go to get pizza even a small amount of cheese will have me feeling terrible. Still, the pros far outweigh the cons!

The most important thing for people with a big change to make (very over weight or very underweight) is that you need to make habits. You need to make small consistent adjustments that become habit. For example someone who drinks 5 or 6 cups of tea or coffee a day with sugar and milk would replace that with different kinds of green or herbal tea (green is good because it can have a thermogenic effect).

Similarly, eat an open sandwich for lunch (half the bread of a full sandwich) or a wrap. Use lemon juice as a condiment rather than loads of mayo. Always take the stairs not the elevator. Bike to work. Run every evening as soon as you get home. Make these adjustments all the time, search for ways to become healthier and fitter and make them habit.

Most of all, learn to enjoy what you are doing and be confident that you will get results if you put in the work. Remember, if you're not sweating, you're not exercising.

Lastly, I don't want to be brutal but 1kg is not weight loss. Thats pissing a litre of water.