Woke up this morning and while getting dressed looked at myself in the mirror:w00t: and thought oh dear.
Since joining Lb I seem to have been given a new lease of life so have decided to get fit for summer.
Now because I’m so out of shape and generally unfit a weight loss program will have to start immediately.
So I weighed myself this morning and I’m bang on 14 stone,:w00t: so deciding a weight loss of 2lbs per week would be a sensible amount per week to lose.
Cardio work with a target of 13st will be my first goal followed by cardio/resistance training until reaching 12st and then full on weight training to shape up.
I’ve decided to post on here to give my lazy fat arse an incentive to get up and get fit and will post on this thread my weight loss every Sunday morning/afternoon.
I’m asking for all your support and suggestions as I’ve never had to watch what goes in my mouth before now. And by that I mean what I eat for all you pervs out there.
Lucky bastard… I weight in at 18.4 stone and need to get down to 15.5 stone. Bought a bicycle to do the cardio side of things and will end up doing weights again when fit enough… if ever. Seriously though, do not give up. I’ll be trying to get in 3 sweat powered cycle rides a week - weather dependant and already watch my diet as things go. Good luck.
good luck mate… as someone who was once on the heavy side (18stone - been 14 stone for years) i must say that it is 50.50:
50 exercise 50 what you eat (NOT diet)
exercise is ‘easy’ the second is harder, but try to do the following:
a) drink loads of water- we often confuse thirst with hunger (i drink about 5 pints a day)
b) cut down on booze
c) eat small meals but often - i eat about 6 meals :
breakfast (muesli) @6:30
snack1 (3 portions of fruit 1banana/2apples) @11:00
lunch 1 (salad/veg with protein - tuna/beans/chicken etc) @13:00
lunch 2 (salad/veg with egg whites) @ 17:00
dinner (cooked meal) @19:00
desert/snack2 (yoghurt with nuts & honey) @21:00
d) sleep loads
e) keep a log of things you do (there are many good iphone apps if you have one)
good luck and if you need any more info let me know!
If you are able to make it through a month of regular cardio you are more likely to continue, the first month is the hardest and most rewarding. You will see a big drop in your weight for the first couple of weeks but don’t get over excited and think it will be a breeze to lose the weight, it takes time and dedication.
+1 - the only way to loose weight is to exercise, the more you do the more you will. (speaking as a 19st heavyweight).
Why don’t you give yourself more of an incentive and do it for a charity? Then people can sponsor you, and if you fail to loose any weight you should have to do a forfeit? Or get poked with a big stick?
Doh, should have thought of that myself. Because I’m a bit of a thicky when it comes to computers how do i get that set up on this thread for the LAA charity, help,
get a set of body fat calipers if you can shell out… Only because if you do intend on moving on at a later stage to full resistance work, your bodyweight alone wont give you a direct reading of your weight control…
For example, i train 4times a week… on my bulking periods, i will put on a lot of weight, but hardly any of that is bodyfat… remember lean muscle is approx 3x heavier (denser) than fat. So even if your shape only changes very slightly… you can actually be packing on the pounds - and its not all bad if those pounds are muscle…
Remember 1lb of muscle burns an extra 50cals a day as well - so when you are packing on the lean mass - you are increasing your metabolism slightly too… Plus, so a big resistance session and you will not only burn cals that gym session - but you will be burning an increased amount of cals for the next 48hrs (above BMR) just repairing your body…
So whilst cardio is a great way to start, get your motivation up… when it comes to bulking up the bod a bit - you can be safe in the knowledge that it has good fat burning qualities too!
Interval training can be a great way to start cardio and is a good way to shed a load of excess weight… Principle is rather than running at 50% of your max for 20mins… you run at 80% of your max for 20 secs followed by 25% for 40secs… repeated for the 20mins…
It burns a huge amount more cals than lower intensity over the same time period - and can be good as some ppl find it easier to push themselves v hard for a short time knowing they have a dsig period of lower intensity after it…
Sounds like you really serious about it… and that is a very good thing. Good luck with it all. Which gym will you be using to reach your goals (or will you be using a gym)?
Age: 45Height: 5ft 8insWeight: 14stRecommended weight: 12stTime scale: 5 monthsTry to keep in mind i am very unfit, office job and not been doing anything physical for many years:w00t:
Sounds like you have plenty stuff at home…The only problem will be self-motivating yourself…I have been going to gym’s years as I find it quite hard to motivate myself…it is always easy and tempting to ignore or skip a workout especially if you do not feel like it…but in a gym you can not do that…There are plenty classes and personal trainers to motivate and assist you to reach your goals. Well if you are determined and 100% you can do it yourself it is fair enough…just trying to advise from my experiences…
To get motivated and stay motivated is the key i know, With me i find when i want to do something i normally do it. Your points are noted so i’ll start and see how i progress if it’s not working then gym it’ll be;)
