File :-(, x, )
Anonymous
360 pounds. This is me. Can't keep doing this -- I want to live.

Today I joined a 24 Hour Fitness. Embarassed to be seen, embarassed by my embarassment, afraid of breaking the equipment, this is my plan: Use the swimming pool late at night (1-2 am) when the place is as empty as it can be.

Can I wear a muscle shirt in the pool, or do I have to go shirtless? Will other members of the gym think I'm a giant douche? Will my ugliness be distracting to them, or a joke? As you can tell, I am very insecure. When I was there signing up, I heard occasional laughter from shadowy corners, and almost panicked, thinking it was directed at me. I hoped to see some fellow fatties there, but didn't. I saw dudes that could be boxers and chicks that could be models -- my worst nightmare.

Give me some advice, /fit/ or some encouragement, or some facts. I don't know. I know I have to do this, since I want to live. But I'm scared shitless.
>> Anonymous
Go at a time where barely anyone is there.
>> Anonymous
>>244254
Protip: Most buff guys and long-time gym-goers are actually incredibly kind and courteous. Just go, trust me.

tl;dr DO IT FAGET
>> Mark !tsGpSwX8mo
Just go in the day, don't worry no ones going to judge you for trying to get healthier and more in shape in fact just for trying you'll inspire more to do the same.
>> Anonymous
From former worthless fat fuck to future former worthless fat fuck: What you need to do is take your fat ass to the the gym when there is a shit ton of people. Make sure everyone sees you ok? Now start asking questions from people that are fit, start talking to trainers, bust your fat ass hard when it comes to weight training, then hit that cardio at the very least 20 mins 5 days per week. Then 6 months, from now all those people will start to approach you and tell you, good job, you look awesome, keep at it. And the feeling after hearing those compliments will be more than worth your while.
>> Anonymous
Most people will simply give you props for actively trying to make a difference in your health and appearance.
>> Anonymous
congratulations on starting to actually do something about yourself, it's going to be extremely difficult, but come back when you need motivation.
>> Anonymous
dedicated lifters don't care what's going on in the gym. people are there to train, ignore the people that are here to chit-chat, don't hate them, don't fear them, you are doing the right thing by training and doing your thing.

i usually dont care about the physical condition of others. i just congratulate the fatties for their dedications and laugh at the guys who lift less than me.
>> Anonymous
>>244254
If you want to live, you'll be willing to go in at a more normal time. When there's something good on the TVs while you're on the bikes. Make going to the gym a whole day thing. Go sauna at the end.

Don't worry about the buff men and womenfolk. What you're doing is a great deal harder than what they're doing. But keep fucking at it. And remember exercise is half of it; WATCH WHAT YOU EAT.

As someone with a strong history of familial heart disease, I really appreciate your fear of death. But are you afraid more of death or of being laughed at?
>> Anonymous
I doubt anybody would ever say anything to your face, if at all. Nobody cares, go during the day.
>> Anonymous
Let them see you. People respect others who are trying to better themselves. Also they will most likely encourage you and help you along. At least for me working out with someone is much more fun as well.
>> Anonymous
Nobody will care what you look like in a gym, the people there know what it takes to get in shape, they respect each other for changing, everyone started out skinny or fat or in between, no one walked in ripped as shit before ever lifting a weight or eating well. most people n the gym are very nice and helpful.

And who gives a fuck if someone does say or do something you, it's not like their worth a shit, fuck them.

Check out bodybuilding.com and it's forums, they are very helpful and will set you up with a good routine and diet.

Congrats on changing your life.
>> Anonymous
Yeah man, don't sweat it, dude. Most buff guys and girls will be real helpful.

I used to be a skinny fat fuck (big pot belly with chicken legs and stick arms) to top it off, I wore a XL 101 Dalmation shirt to hide my bitch tits while trying to pass off boxers as shorts, pretty fucking queer and nobody cared.
>> Anonymous
>>244304
I agree, nobody will give a shit UNLESS you act insecure like you are now. You could have a fucking perfect physique and still look like a fail if you act that way.

And if you can't help it, then pretend it's a fucking joke and lift/run/swim til you die.

Remember, if/when you get thin, nobody will care or remember any of this. Frankly, nobody will even remember the next day.
>> Anonymous
There is this one guy who goes to my gym

He walks on crutches for some reason and is easily your body weight or more. But everyday I go in after work to workout for a few hours, and I see him there. Trying something and trying hard.

That man has more of my respect and admiration than any of the walking meat tanks in that gym could ever have.
>> Anonymous
Don't be embarrassed. Just go in there shirtless at any time and give it all you've got. If it's a fitness center it should be obvious that you are swimming for your body's sake so anyone who thinks that's weird or gross is a douche. Better to be fat than a douche.

Usually people I know feel really happy and inspired, not disgusted, when they see a fat guy exercising. It's a million times better to see an overweight person doing something about their health than seeing one sitting on their ass and doing nothing.
>> Anonymous
agreed with "go when gym is most crowded"

the first few times you will be embarassed. just go up to the machines, make yourself comfortable, casually read the directions. you won't know what the fuck you're doing that's for sure, but don't let it show on your face. just go do the bike or something easy while you get the hang of it.

pool might be best saved for late night if u r afraid of manboobs. just wear a shirt until someone says something, most likely they won't.

again, congrats and we are rooting for you (goddamn this forum is too nice)
>> Anonymous
Ha, first time in a while I've seen /fit/ be so nice to someone.
Wonder where the usual trolls are....

Anyway, good job on taking that first step to not being fat.
Here's some advice:
STICK WITH IT.
It can be hard as fuck sometimes to get yourself to the gym, it was for me.
Eventually though, after I started losing weight, I REALLY enjoyed working out and seeing myself progress more and more.

And if you're not sure on how to use some equipment, just find a trainer or an employee there, they can usually help you out.
>> Anonymous
>>244254
OP, copy and paste all of this stuff down into a .txt document. Read it when you think about eating that next slice of pizza, or just in general falling off the wagon.

This is only the beginning. It will be pain and sweat, and lots of it in the coming months. I would suggest finding out your BMR, then doing a calorie deficit of ~1000 calories under it. After that, count your calories for a day, and stay around what the deficit ends up telling you.

Do cardio. A lot of it. Eventually, you can get into HIIT, and whatnot. Also, even though you're cutting and doing primarily cardio, do not forget weight lifting. If you strictly cut and do cardio, you will lose a lot of the muscle you currently possess.

Good luck sir.
>> Anonymous
Just do it during the day, it's a gym for crying out loud.
>> Anonymous
stick with it, never give up
>> Anonymous
>>244459

Such truth, before I was like 190 all in fat, I've never actually done weigh lifting, all I've done is cardio and HIIT, but now I'm 140 mostly muscle, skinnier atleast.

It's going to be hell for the first 2 weeks, if you REALLY can't do it, you can do what I did, go walk around and sightsee places, you'll be surprised that sometimes, even walking at like 4 mph you'll keep walking and you won't be tired. But you'll really need to stick to doing this shit daily
>> Anonymous
You are embarassed of the people who go to the gym to hit on women and make fun of other people. Which is normal considering you are a fatass, but after 1-2 years of intensive and correct training, you will realise that you actually got what you paid the gym for and also realise that those people are faggots not worth your time.

Seriously, if you spend more attention to other people in the gym than you spend on what you are doing, you are doing it majorly wrong.
>> 04 !!LtgOgT0wJFN
Noone cares what you look like at the gym. Some people might think contemptuously of you, but fuck them. And trust me, they will think it. Everyone does in the silences of the mind. It's not like they'll get in your face and scream OI FATTY FATTY FATTY BOOMBA!

Just.. do me one favour. Don't be the guy who wears running shorts without bike shorts, or bike shorts without running shorts. Please.
>> Anonymous
OP shoulda taken that gym money, and bought a bicycle.
You could bicycle a few miles a day, everyday, and you could lose weight. As long as you don't eat much junk food, also remember, eating junk food will slow your progress down.
>> Anonymous
Mate, first of all fair play for getting ready for a change. You are a fat fuck as I was four months ago (although I was 190) and I felt the same insecurities.

People in the gym are on such a high that the endorphins swimming around their brain are akin to that of an ecstasy high - everyone is your friend and will help you out.

What this means is they are NOT looking at you with a discerning attitude.

Get the fuck over there at about 6/7pm and remember - people are too busy concentrating on themselves and self improvement to care about you, unless you're asking for help or advice.

Congratulations on joining the small percentage of the world who care about themselves. The survival of the fittest theory is DEFINITELY still in place, even if it is a little more suppressed in our current society.
>> Anonymous
You're a fat dude and you decided to do something about it by joining a gym. That's nothing to laugh about. Good luck.
>> Anonymous
DO NOT underestimate the power of changing your diet. fitness is most likely 80% dietary, 20% exercise.

start your changes slowly, like a glacier, so that they become permanent.

Diet mindset: We all have trials. We all get challenged. We all make mistakes. We all need encouragement. I schedule cheat days in my diet, and period cheat vacations. Most people burn out when on a diet and binge. The binge actually did very little true damage to the diet or your body, but the emotional damage is usually devastating enough to “just forget it” and go back to poor habits. I realized this error in my own fledgling attempts to diet. Finally I figured out that moderation in my approach is more realistic, and ultimately gets better results. So I figured out what is my body's ideal diet based upon the healthy foods I eat and caloric intake. Then I follow that correctly 6 days a week. Then on Sundays, I do whatever the heck I want. Every 2 months, I schedule a diet vacation. I try to coincide this with any holidays or birthdays vacations or occasions that I want to enjoy everything that I can. Two interesting things came about when I figured this all out over time.
>> Anonymous
First, my weekly cheat day seemed to be more of a “naughty extension” of my regualar diet day. I never want to give up oatmeal again, and since I don't shop for foods outside of my diet day (hard to keep a steak in your refridgerator for 6 days). I usually splurged on a large soda or something when my girlfriend and I go to the movies, or dinner out. My total excess calories average about 500 over what I would normally eat during my regualar day. The diet vacations were even more fascinating. I would average just about 300-500 extra calories per day. My body seemed to naturally know when it got full, and adjust my hunger drive accordingly. If I had a couple of big apple fritters and a giant cup of creamed coffee in the morning, I would likely not feel like much for lunch, for example. The best benefit of the scheduled cheat days seemed to give me the energy and motivation TO RETURN TO MY REGULAR DIET DAY. Also, I never really have any guilt/binge issues. If I grabbed a candy bar or a baguette one day, again, my appetite would be more or less supressed for the following meal, then everything was back to normal. Schedule to win.
>> Anonymous
This might be a good 6 month diet overhaul for you. Make your healthy food consumption EASY TO DO and gradual. This diet will wean you off of simple carbs and fatty proteins that make up the majority of your calories, and turn it around to a diet based upon a balance of complex carbs, clean proteins and fats and plenty of dietary fiber and micronutrients. I have a “toss out” item per month. I don't mean literally toss it out and waste, but rather once consumed, don't replace. The only one I advocate actually throwing away immediately is month #3's toss out.

First thing to throw away: vegetable oils. (except Olive oil).

Month 1: Become a friend to oatmeal. By a giant bag of it. You will likely find as you become a connesiour of it, that you will favor the steel cut / whole oat kind vs. the instant or quick cook. OATMEAL PROTIP: Once you get accustomed and like the taste, start making very large batches and you will find it keeps quite well just sitting on the stove top, covered. I make two days worth of it cooking the batch on the stove the night before, then eating it for the following 2 meals/day for 2 days. Eat two large bowls of it a day. Figure out how you like to enjoy it. Eating those two large bowls will naturally change your eating habits for the better, even just by mere substitution. My most common things to put in it are fried eggs (YES!), peach jam, dried coconut, raisins, peanut butter, sunflower seeds, cocoa powder, banana and prunes and brown sugar. With all of the things you can put in it, you will never really get bored with it. Oatmeal is known to reduce serum choleserol and the bulk fiber will provide you with satisfying regularity.
>> Anonymous
Second thing to throw away: all forms of white bread

Month 2: OK, you are ready to jack your protein up in quantity and quality.. Most western countries inhabitants get enough protein, but they eat their proteins with too much fat. For the person who does not want to get fat, it makes little sense to recommend protein sources that are swimming in fat. Eat clean protein. I like hard boiled eggs and chicken breasts w/ bone in/no skin/fat, and fish. Every Sunday before my week begins, I boil up a dozen eggs and roast about 2-3lb of chicken. The rest is tuna or some other fish. If you must eat beef, choose a trimmed pot roast and even the occasional lean ground hamburger or so. Careful of those rib eye and new york strip steaks. Not only are they marbled with fat, but in a restaurant they are usually covered in garlic butter before served. I see an egg as a complete form of protein. To take away the yolk to me is wasteful. You might want to check your cholesterol level before jacking up your egg consumption, but contrary to poular belief, you are not guaranteed high bad cholesterol if you eat eggs. Your body is either susceptable to cholesterol, or not. I have a brother who is very slim, active and healthy, and his cholesterol is 5 times the normal level without medication. Does nothing to me. I was quite heavy in the past, and my cholesterol levels were all normal.

Third thing to throw away: substitute something processed that has a natural alternative eg, cheese whiz--> real cheese. Converted rice ---> whole grain rice.
>> Anonymous
Month 3: Build one of your daily meals around the salad as your main course. Make large and exotic salads, and eat them as if they are the main course. Put all of your creativity into them. Put at least 10 different vegetables into each salad that you make.

4th toss out: the salt. Yes, that. Get yourself off of salt. We have no way of avoiding salt in our foods in North America. To actually put salt on the table at this point is like adding fuel to the fire. Once you drop salt, your body will be able to shed a great deal of interspacial fluids. Salt attracts water in the body and bloodstream. Increases in fluid in the bloodstream increases your blood pressure. Salt also stimulates a larger appetite. Throw away your salt, and the salt shaker.
>> Anonymous
Month 4: No more milk, or if you already do not drink it, follow the recommendations here anyway. . A tough one, especially for the calcium conscious. Well, there are other places to get natural calcium. All dark green leafy vegetables for instance (kale, mustard greens, broccoli, etc. ). Cottage cheese, canned salmon. Also, try to get 5 minutes of fresh sunshine per day (like the early morning type) . Vitamin D that we get from the sun aids in calcium absorbtion. So even if you are getting less calcium from avoiding milk, you are absorbing more calcium from your increase in Vitamin D. Milk has really too many calories to justify drinking it just for calcium. I use dried milk in recipes requiring it so that I don't have to keep fresh on hand.

5th toss out: that EXTRA coffee in the evening. Whoa! Stop! Don't get mad. Wait. I will likely never give up coffee. I drink two cups per day, one in the morning, and one in late morning. In the afternoon and evening, I enjoy a pick up / relaxing cup, but I have found that the caffeine is usually sleep inturrupting. I have found tea is great, and I drink it without cream and sugar, so I save a 100 calories per day just switching to tea in afternoon and evening. My favorite brand right now is the cheap and delicious Ahmad ceylon tea in 500 gram box, loose. Lasts forever, just strain a TBSP into a boiling cup of water. I get 3 months out of a single $10 box.
>> Anonymous
Month 5: At least one piece of fresh fruit per day. Banana, Orange, Apple, Peach, etc. Simple.

6th toss out: all soda. Have courage.

Month #6: We have come a long way so far. You can begin to see a difference at this point. At this point, I lost almost 35 pounds, and I did not change my exercise or any other habits. My last diet tip, I encourage you to try to make a homemade bread. Somewhere along the way, we were told that making bread is a science and tricky and artistic and difficult and messy. It is not. Go get a whole wheat recipe and just TRY. You might be shocked and amazed at how easy and delicious it can be. Once you get good, you already know what my last “toss out” recommendation will be. Learn to make chipati. Learn to make pizza crust. Experiment. Flour is cheap. Yeast is cheap.

7th toss out: all store bought bread. Only eat what you bake yourself. At the very, absolute least, only buy fresh, consumed that day from an actual bakery, and insist that it be whole wheat, without any preservatives.
>> Anonymous
here is my typical day:

breakfast: oatmeal, and egg, water, coffee.
lunch: salad, 1 Whole (double) chicken breast, cup rice or homemade whole wheat herb bread
lunch 2: tuna or fish, fresh veggies, salad.
Dinner: vegetable curry stew, one cup long grain thai rice
snack: oatmeal, tea.
snack: fruit like a green mango or banana
snack: boiled egg, tea.

Seems like a lot of food and meal because it is. You need to keep the meals small and frequent as possible. It is only about 2,000 calories though. For my body size and work load, this is more or less my baseline. If I am busy and running around a lot, more. If I am vegging out in front of the computer, it is just about right.
8-12 glasses of water all day long, adjusting more or less for activity, heat, etc.

so there ya go. i have my own copypasta for exercise too, but since you are at the gym, just keep at it. good luck man.
>> Anonymous
I might also add that I lost 35 lb and I was at 230 when I started. You will likely see something like a 100 lb loss at your weight all things the same.
>> Anonymous
>>244254
90% of people at the gym are unhappy with their body - why the fuck else would they be there? Clearly they want to change something. You probably get 10% people just maintaining their physique, but the majority are trying to change it.

If I saw you in a gym, I would judge you less harshly than on the street. On the street, I think you were a lazy fat cunt, but in a gym I'd respect you for trying to change, as will everyone else probably. It's not like your sat in McD's, then you'd deserve ridicule.

But then again you're just building this up - no one gives a shit about you. Sorry, it's true - no one is going to go home after seeing you and think long and hard over you. You'll be a 5 second flash in their day that they'll forget about in less than a minute. Even if they do judge you, so what? They'll forget about you, and then the next time they see you, you'll be thinner and healthier.

DON'T BE A PUSSY, GO WHENEVER, WHERE EVER, AND TRAIN YOUR FAT ASS OFF.
>> Anonymous
No cunt will pay out on you for going to the gym and working your arse off everyday. Every cunt will give you shit if you give up. Turn your embarrassment into motivation, that is what i did and i was bigger than you dude. Get a routine and stick with it like the world will end if you don't. Good luck mate.
>> Anonymous
im glad your making the effort.. how ever im sure most people wont notice you or anyone else around you as there all trying too loose weight, tone,strengthn there body so they will be soo focused on what there doing and getting the best out of there workouts that they dont really pay attention to what else is going on... if you have the ablity to look around and see what other people are doing it means your not quite doing the best that you can do.
im sure people there will see that your making the effort though and ask for help or guidence when you need it! before you kno it you will have other people coming up to you and saying that youve lost loads.. and it will only make you feel good about your self to have the odd person complmenting your hard work
>> Anonymous
Look foreward to lots of loose skin.
>> lol
Just go to the gym, it's faster and there are people there to guide you through it. Anyone who would even dare laugh at you is a low-life faggot therefore should be ignored.

Happy you're doing this. Good luck. :)

>>244692
Hey, you're not helping.
>> Anonymous
>>244277
Fuck you, okay? I have the same problem as fattie here with going to the gym, even though I'm not fat at all, my problem is that i'm not strong at all and just started to train, and the thought I can't stand is that all these hunks at the gym are looking at me and laughing their ass off "Look at that weasel! He can only curl 30lbs and bench 130 lololol!!!".

I'm actually gradually purchasing the equipment I need for my lifting from craigslist so I can phase out the gym and not worry about people like you.
>> Who?
exercise, dude, exercise
>> faggot !kzxLmJyzX.
>>244698

Two types of lifters at a gym:

1) The twat who spends his time on curls & bench press the entire session and looks around the room desperately seeking attention. They will generally act like arrogant cunts thinking biceps & chest are the only important muscles in your body.

2) Lifters who commit their time switching muscle groups and know exactly what they want to achieve. You can approach them and talk with them because they have spent their time studying their body and will pass on their knowledge to help someone who wants a similar goal, knowing that strength comes from hard work, time & dedication.

It's not about how much you can lift, its about how much effort you put in.
>> Anonymous
>>244698
i don't think most guys will laugh at you if you lift less than them
the only exception is when you do stupid shit - squatting way above paralel, bench way above your chest with you spotter helping you a lot, things like that
if you are doing that you deserve to be laughed at
>> Anonymous
Most people will respect your decision to get in shape. Start slow and don't act like a douche while your there. Treat the machines with respect (wipe them down when you are done with them) and you will do fine.
>> Anonymous
O lawd this is what my picture of a typical 4channer is.
obvious things you should stop doing
1.Dont be american
2.Stop being a lazy fuck
3.Cook your own meals and stop getting mommy to cook for you
4.Get a life you WoW palaying faggot
5.Put the burger down
>> Anonymous
>>244737
but you're a 4channer too.

oh yeah you must be the only healthy one you pompous ass.
>> Anonymous
>>244738
Why you sticking up for him? Probably cos your fat, the only reason people get that fat is through GREED and LAZINESS. Then they have the cheek to baaw about it online, fair enough he wants to do somthing about it which is a start, but i have no sympathy for fat fucks. Dont even give me that "hurr durr im fat cos of my genes"
>> Anonymous
     File :-(, x)
>>244750
>>244737
0/10
>> Anonymous
The only people that I laugh at at a gym, are the people that lift on machines and think they're actually doing something useful, or the people that will stand outside the gym smoking before or after they go in.

Apart from that, anyone that actually tries to better themselves physically has respect in my books.
>> Anonymous
     File :-(, x)
Right now, I'm in the current situation that the OP is, only that I'm just a little lighter than you - I also signed up for the gym a few months back, and am a little unsure of what to do...

But after reading this thread (and copypasting it all for future reference), I have to say - you /fit/ guys are awesome, and I am loving this thread!

Pic related - it's me and my temptation..
>> Anonymous
>>244554
bike comes later hes probobly too big atm.
>> Anonymous
Congrats on the jumps start. I would not go late at night. Doing the late night workouts don't help as much as early morning workouts. I use to work night shift and gained a shit load of weight. Now I am still working it off, 2yrs later. I walk and weight train in the mornings. It is hard. But you will notice a different crowed of people in the early morning. Work hard and watch what you eat more than anything.
>> Anonymous
Heres an important thing.

If you DONT want to be embarrassed at the gym, then actually work out! I see people sit on bike pedeling at about 25/30 rpm. thats not even enough to power the bike.

Those people are pathetic and are shunned. actually bust your ass. they will respect you for actually trying, and as long as its a good gym, the people that work there will help you out. if the empoleyes make you uncomfortable, and you HONESTLY are trying your hardest, get a new gym.
>> Anonymous
>>244598
>>244599
>>244600
>>244601
>>244602
>>244603
>>244604
>>244605
>>244612

dammit, where the hell are you when i make my occasional grocery threads. i love talking about shit like this, and i usually get nothin
>> Anonymous
just go when its crowded, have someone from the staff supervise your workout, talk to people. they´re not going show you a "GTFO" sign or throw rocks at you. we all are the weakest, fattest persons at gym when we start. so just go and do your thing
>> Anonymous
Protip: ppl come to gym to workout, not to make fun of fatties. the mall or the cinema(or /fit) are much better place to do it.
>> Anonymous
SPOILER: OP GIVES UP AND REVERTS TO EATING TWINKIES
>> Anonymous
I agree with everyone that you should go at a normal time, not at like 2 a.m., but I wouldn't go when it's the most crowded like some people are suggesting. All those people are pretty annoying, and they usually take up too much equipment.
>> Anonymous
>>245071

haha /thread
>> Anonymous
>>245055
a lot of his advice is fucking shit. I mean, the first thing I clicked on, his no milk advice, is enough by itself to know he's a fucking idiot.
>> Anonymous
>>245083

well yeah, i agree, i just want someone to jam with me about groceries. i always have great ideas throughout the week then when i sit down and try to grind out a list, i come up with nothing.
>> Anonymous
I'm a fatty (310 lbs) and for the same reasons in the OP, I only work out at home.
>> Anonymous
Dude, I've been in your situation, and most people there are nice. They don't see some lazy fat ass like you think they do, they see someone who is at least making an effort at getting in shape, they'll encourage you. Trust me.
>> Anonymous
Woah, look at you. Even if you do lose weight, won't you have to get surgery so your skin doesn't hang below your knees? I'd stick with the fat tbh.
>> Anonymous
The truth is that your skin is very elastic and it will snap back in time. I've dated some mommies with washboard stomachs, so don't you fret. As for the gym, I wouldn't really recommend it at the beginning. At your weight you need to be walking. Walking is fun in and of itself, and there's no risk of over-stressing your joints. Take a brisk walk in the morning and in the evening and cut back on your calorie intake. Write down everything you eat and keep an honest calorie count. Good luck, friend. Your body will start shrinking in no time.

p.s. Don't worry about who looks at you. Overweight people are generally invisible, and nobody will recognize you in a few months anyway.
>> Anonymous
>>245328

I think he's going to have loose skin.
>> Anonymous
     File :-(, x)
Lemme get dem titties OP
>> Anonymous
OP, ironically swimming is one activity where noone seems to give a shit what you look like. Since it's an exercise you can take at your own pace, it attracts people with very low levels of fitness. Should be ideal for you as a starting exercise.

I wouldn't recommend exercising at 1am. Try getting up really early 5-6am and going at that time. It won't be as busy as you think. You may also find it quiet in the evening after 8pm.

If there are people in the pool, don't sweat it. Don't cave to nerves and push yourself harder in the pool because people are present... Don't stress about being in the slowest lane and being overtaken.

As someone else mentioned, walking is another good exercise you should make a habit of. If somewhere is even remotely walkable... do it.

Don't expect immediate results. All the standard good diet advice applies. Switch to diet sodas. Avoid sweet/sugary foods. Gradually move off refined stuff like white bread/white rice. Avoid fruit juice etc (it's just sugar). Establish a reasonably consistent schedule of meals from day to day whether it be 3 medium meals or 8 tiny ones. Make making small improvements to your life an ongoing hobby. Take a critical view of all advice and pick the bits you want to adopt.
>> Anonymous
You have no need to go to the gym or the pool to lose weight... is so much easier, GET AWAY FROM THE FRIDGE how many fat subsaharian have u ever seen? and they don't go to the gym. so STARVE and you will lose weight. if you go to the gym you'll surely gain muscle and weight and become a hulko who scares the chicks
>> Anonymous
Good luck OP! You can do it. :]
>> Anonymous
>>245472

this person is an idiot. definitely go to the gym and do CARDIO! don't worry about weigh training yet, just stick to cardio for now. YOU ALSO MUST CHANGE YOUR DIET. you can go to the gym all you want but if you keep eating bullshit then you're not going to see results and your going to get frustrated and quit.

EATING HEALTHY IS 80% OF THE BATTLE
>> Anonymous
I didn't read much of your post OP, but here's a bit of wisdom: people know you're fat whether you're wearing a shirt or not.
>> I skank to post rock
>>244766
wait lifting on a machine doesn't really do anything? I know your not lifting the whole weight I just thought it was good for targeting specific muscle groups?
>> Anonymous
>>245524
Just people know that you are a dipshit whether you read the post or not.
>> Anonymous
>>245083
i agree with this because that guy basically wrote out a fucking diary. it's like he's talking out his ass trying to convince you while he's actually trying to convince himself.

i really agree that even more than exercise, eating less is the key for me to losing weight. i've tried both: the nazi way (like that diary guy was describing) and then just eating less and still hitting the gym.

ive gotten quicker results by just eating less (major calorie calculations though to make sure i've got the right numbers) and working out.

man, fuck that guy.
>> Anonymous
oh by the way, since you mentioned that you were all scared that people were laughing at you at the gy m,
just remmeber that it's really easy to look like you know what you're doing at the gym. i mean we were all beginners once. it's not as scary as you're making it out to be, i'm serious. good luck
>> Anonymous
>>245642
you really need to learn to comprehension. What made you think I wrote that on the spur of the moment? yeah, I have thought it out. Convincing myself? I guess so, whats yer point? Nazi? I put out a super slow way of changing your diet over the course of 6 fucking months. How is that related to nazism?
>>245083
enjoy your milk, bro. whatever works for you. Most people on planet earth don't drink it past weaning/childhood. The reason being that it is full of calories, and most people ARE lactose intolerant.
>> Anonymous
Good luck, my advise, don't bother doing any weights, just do cardio and you'll shed the pounds. again. good luck.
>> Anonymous
>>246241
0/10
>> Anonymous
My two cents:

Make sure you find something that you enjoy doing. That way, you'll keep doing it.

Make exercise become a habit. Make it something second nature, like brushing your teeth, eating, taking a shit, checking 4chan, etc.

Try to incorporate more activity into your lifestyle. Choose active recreation over passive recreation.

Mix it up at the gym to keep it interesting. Walk/run one day, swim one day, do the elliptical one day, etc. Since you're not training for anything specific, it'll increase your overall fitness.
>> Anonymous
>>246241
>enjoy your milk, bro. whatever works for you. Most people on planet earth don't drink it past weaning/childhood.

Adult mammals do not need milk. It is only for adolescent mammals during their growing stages. Drinking excess milk as an adult will do more harm then good, it contains to much fat and calcium.
>> Anonymous
>>246331
>too much fat and calcium.

Drink skim. Also, most people don't get enough calcium in the first place.
>> Anonymous
>>246341
>Also, most people don't get enough calcium in the first place.

because there's no reason to have a high calcium intake unless you are young with growing bones.
>> Anonymous
>>244604

Most of your advice is shit. Soda is the first toss out. ALWAYS. FOREVER. Insulin spikes will fuck his shit up, esp. knowing that in the first few weeks he'll be indulging every now and then. Also the milk advice.
>> Anonymous
best thing to do is cardio, don't weight train, nothing but cardio, eg: run, walk a lot, swim, and the best of all, sprint-jogs. So for instance, if you have a track, divide it up into 4 parts, so you will sprint 3/8, jog 1/4, sprint 3/8, jog 1/4. This keeps heart rate up and burns most calories. Also, stop eating fried foods, candy, soda, etc. Buy fruit
>> Anonymous
>>246331

Bullshit.

The high levels of saturated fat are perfectly damn healthy in a diet avoiding high amounts of shitty carbs.

You know what eskimos live off? MILK... dey be some healthy mo' fuckers. Calories ARE GOOD... milk is good.
>> Anonymous
>>244254
Honestly, man, you know who I respect at the gym? Not the guys benchpressing 200 lbs, but the guys like you who obviously aren't fit. You've got a lot more work in front of you than me. I've got five vanity lbs to lose.

also, the gym pool isn't the beach. You're not going there to be looked at. Other people are there to swim and exercise. Just get in the pool and do your laps. if they don't like the fact that you're there doing the same thing they are -- getting fit -- fuck them. Their problem.

Everybody's got to start somewhere.
>> Anonymous
>>246385

More crap advice.

Yes cardio has its place... but hit the damn weights.

Cardio doesn't burn fat as much as lifting. The increased metabolism from lifting, combined with the surplus or calories used in repairing broken down muscle will drop fat far quicker initially.
>> Anonymous
>>246396
>high levels of saturated fat are perfectly damn healthy
>You know what eskimos live off? MILK

Do some research and stop spreading rumors you hear at the gym. For as healthy as you people think you are, you really have bad habits.

>http://www.ajcn.org/cgi/reprint/25/9/867.pdf
>> Anonymous
>>246405

http://strengthmill.net/forum/showthread.php?t=431;

Read this. Rippetoe knows what he is talking about. Saturated fat is no where near as detrimental as you think.
>> Anonymous
>>246408
still increases the risk of heart disease.


and eskimos do not live off of milk.
>> Anonymous
>>246408
The sat-fat isn't the issue, it is the milk in general.

Also, the american journal of clinical nutrition is MUCH MORE RELIABLE than Rippetoe.
>> Anonymous
>>246398

Yo this bro speaks the truth man. I fucking love fatties in the gym, everytime i see one i run adn pat them on their fucking backs "KEEP IT UP MAN" "RESPECT DUDE" "I'M SO PROUD OF YOU" a lot of the time they kinda just shake you off and try to get back to what they're doing, the wobbly insecure angels. Man i love those guys, fuck the weightlifters and cardio sluts, IT'S THE FATTIES IN THE GYM WHO NEED OUR SUPPORT LETS DO WHAT WE CAN TO SHOW THEY HAVE IT.

Peace out guys.
>> Anonymous
>>246417


Read the fucking link. Read the whole thread and understand what is being said.

Saturated fats have not been proven to do anything.

There are numerous conflicting reports on either side of the arguement... yet the ones suggesting Sat fats are problematic, fail to take into account many other dietary factors.

Saturated fats are part of our evolutionary diets... they are healthy.
>> Anonymous
>>244254
You made 4chan be nice, OP.
Do it.
>> Anonymous
I just hope you don't end up like me OP. I joined a gym about 2 1/2 years ago. I was 5'10 330 lbs at the time, according to calipers and submersion I was around 30-31% body fat. I'm now 315 lbs and around 25-26% body fat. I didn't seem to actually get thin ever, granted I'm a broad, thick guy (9 1/2 inch wrist and 26 inches across the shoulders).

I cardio every single day both HIIT and distance (can currently cover a mile in 7 minutes not track star worthy but I've seen worse). I lift heavy shit, and I've not had a cheat day in 2 years, I just can't shake this fat off me.
>> Anonymous
use the machines and ask the gym trainers for help. you should be proud that you are attempting to do something about your weight. also go and see a nutritionist so you can start eating less food with more nutrients instead of the crap that turned you into what you are at the moment.
>> Anonymous
>>246424
>Saturated fats are part of our evolutionary diets... they are healthy.

So is red meat and sugar and coffee and eggs and on and on. By your logic they are all healthy, and yet there are tons of conflicting reports about their health status.
>> Anonymous
>>244254
Dude I never judge when I see a fat person in the gym. You have taken the first step.
>> Anonymous
>>246443
Get real with yourself. You're doing something wrong. The pure science of it doesn't agree with what you're saying.

Also, if someone who weighs 315lbs can run a 7minute mile, I'll eat my hat. You realize to run a mile on a track you have to go around 4 times, not just once.
>> Anonymous
>>246443

> I cardio every single day both HIIT and distance (can currently cover a mile in 7 minutes not track star worthy but I've seen worse). I lift heavy shit, and I've not had a cheat day in 2 years, I just can't shake this fat off me.

Then you're not doing anything close to what you think you are, fatty. If you 'haven't had a cheat day in 2 years' then your diet just fucking sucks. Also, your definition of HIIT is likely "10% more exertion than normal."

tl;dr: your diet sucks, your exercise regimen sucks. If you were actually doing it correctly, you'd lose the fucking fat.
>> Anonymous
>>246443
badtrollisbad
>> Anonymous
hahah pussy man up and just go to the gym
>> Anonymous
Dude, people go to a gym to get healthy, and better looking. The unspoken rule is anyone who judges is a faggot

99% of the people there are chill, and nice. You only have to worry about the High School football team faggots who think there hot shit.
>> Anonymous
I'm coming out of nowhere here, but anyone who says milk is bad for you is just stupid. If your concern is saturated fat, you should first note that saturated fat is necessary for your health, and you can still overconsume without any worries. And if you simply don't want the fat content because you're trying to lose fat, just get fat-free/skim milk. The protein in the mother fuckers is purewin.
>> Anonymous
>>246457
A lot of recent studies have revealed this startling bit of info:

Eating too much is what makes you fat.
Not exercising makes you fat.

Eating fewer calories makes you lose fat.
Exercising makes you less fat.

A recent study found people who ate more saturated fat (in place of carbs) lost more weight and were healthier.

It doesn't matter what you eat as long as you're getting the appropriate number of calories and nutrients.

Bad food is bad because of only two real reasons:
Nutrient deficiency
Too many calories (eating enough french fries to make you full is like 1000 calories, eating enough broccoli is like 100.)

You can eat cookies or candy every day if you work that into your diet appropriately. Some Olympian female track runner said she ate a Snickers bar like 5 times a week.
>> Anonymous
If I was 360 pounds I would be WAAAAAAAAY more self conscious about going to a mcdonalds than a gym.

As a relatively fit guy, I laugh openly at morbidly obese people in fast food joints, but seriously respect them when I see them out running or in the gym or anything. Same goes for anyone doing anything to improve themselves.
>> Anonymous
>>246606
I laugh at fatties everywhere. Sometimes I even point and make pig noises. They deserve it, because they are inferior to me.
>> Anonymous
OP here...

I just wanted to thank you gentlemen. Yesterday I went to the gym for the first time. Swam laps for one hour, ended up with a hell of a cramp in my right calf.

You sons of bitches gave me the courage I needed -- I read the thread before going; I swear to God, it bolstered me up. I didn't feel freaked out or embarrassed, I felt good, relaxed. Now that I've gone and done it, I feel perfectly comfortable going again and again. I actually had FUN
>> Anonymous
>>246680
Good job, but this is only the beginning.

Being fit SHOULD be fun, and I also think it should be mandated by law, and if rejected, have a fat tax. Oh well, guess that's why I'm not in power.
>> Anonymous
>>246680
did you wear a shirt into the pool
>> Anonymous
>>246680

Now all you need is to make it a habit and then begin to lift the weights and improve your diet and you will become an ex-fattie
>> Anonymous
>>244254
OP, you need to do stuff OUTSIDE of the gym if you want to build confidence for inside of the gym. Know what you're doing, or pretend (at a believable degree) to know what you're doing. At the very least, you need to be taking yourself seriously, and then in turn people will take you seriously.

Personally if I saw a shirtless whale jumping into the 24hour fitness pool at 1am I'd laugh my ass off. You need to be doing light weight callistetics and rigorous cardio, not flopping about in a fucking pool.

Telling you right now: buckle down and start making proactive choices to better fit the healthy lifestyle you're seeking.
>> Anonymous
>>246707

Also remember. When you're an ex-fatty, you'll hate fatties even more than people who were never fat to begin with. This is a good sign.
>> I skateboard and I'm 22 Anonymous
To cut weight, have your caloric output be greater than your caloric intake. Regularly. Small portions, and a jog or walk everyday. Can you walk/run/bike/skate to the gym? If you're driving, you're just spending energy to get somewhere that you could spend yourself, and spending your calories is what you want to do.
>> Anonymous
     File :-(, x)
OP

lemme get dem tittes right quick