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Anonymous
I will lead off with saying that I have been lurking for a while and figured that I would try to get the information from other people's questions. There are some knowledgeable people here and I am aiming for those folk, not the trolls that are "haha fatass" etc. Here goes...

What would be the best workout for mainly losing body fat for someone 6'3" and approximately 330 lbs? Just walking? Riding a bike? For what periods of time? Particular distances?

Any USEFUL information would be greatly appreciated.
>> Anonymous
Get your base HR and your HR max and get some ranges from that (you can google the calculations, there's a few of them). Try to do cardio (doesn't really matter which at this point) at 55%-60% of your HR max for at least 40 minutes. When you can do that without feeling like you're going to die, come back and we'll talk.
>> Anonymous
>>247017

OP here. Thanks anon.
>> Anonymous
Also make sure you have a calorie deficit which is basically the only way to lose weight..

doing cardio won't help if you eat junk
>> Anonymous
>>247024


Yes. This. A thousand times this. Diet is 90% of the battle.
>> Anonymous
Its best to start out slow and not kill yourself. If you are having knee and joint problems I would suggest a fast paced walk until you feel better on your knees. I would suggest, when walking, jogging, or running a you should do around 3 miles at your own pace until you get used to moving like that. after a week try to step it up a little. Time yourself so you can keep track.

With a bike you should try and bike 10 miles if you live in a fairly flat area and 5 or 6 if you got really big hills and such.

Ohh and as always try and fix your diet. try to replaces starches with vegetables(greens). Its ok if you eat some sweets every now and then just don't go overboard. Cut your eating off at a certain time so you aren't storing those extra calories. Try and do that and that should a good first step for losing weight.
>> Anonymous
>>247017here.

In retrospect, I agree with this>>247030anon. Someone in your shape will benefit from starting off slow and just doing things at your pace. Get outside or on a cardio machine (don't listen to the haters here, cardio machines have their purpose; weight machines not so much) and just do whatever you can for at least a half-hour. After about a month or so, you should probably start feeling good enough to start a serious regimen. At which point I again recommend doing steady-state cardio based on HR ranges. I just like HR ranges, some people here don't. Meh.

Once you're REALLY starting to get in shape, then try out HIIT for that last little fat-burning push, which you might have some trouble with. That probably won't be for a while though.

Definitely watch your diet. That's incredibly important. Other than that, just have some dedication, and give it your best. You're doing the right thing.
>> Anonymous
>>247038


Cold turkey. Just cut em out completely. It won't take long before you might try another sip of coke and think it's the nastiest thing in the world. Trust me.

One tip I have for people trying to eat healthy: get into oatmeal. A bowl of oatmeal every morning is a great way to make sure you're not starving throughout the day. Every time I skip my morning oatmeal, I end up ridiculously hungry the rest of the day, it's actually kinda shocking.

Also, for the rest of the day, get into brown rice and bulgur. Two great tasting, cheap (well, the rice, not so much the bulgur,) easy-to-prepare complex starches that are endlessly customizable and much more filling than your average candy bar. Of course, as with all carbohydrates, try to go easy.


If you want, you should figure out your BMR (another google-able calculation) and try to eat 1000 calories below that. For a 6'3'', 330lb person, it should be about, idk, 4200 or so, so you should try to limit yourself to a 3200 calorie diet.
>> Anonymous
>>247038
Try flavored water. If you enjoy soda too much switch to diet sodas. They will taste funny for like a week but after that you wont be able to drink regular soda because it tastes too sweet. Try to limit soda for your main meals. After that try working on just 2 or one a day. I usually drink 1 diet mountain dew in the morning(cause I don't drink coffee) and 1 with my dinner.

Ohh and trust me. You will love drinking water after a good workout. Cold water is second to none with the new gatorade G2 coming in second. You will feel sick if you drink something sugary and carbonated.
>> Anonymous
>>247046

OP again,

So oatmeal in the morning. Instant ok or would it have to be the Quaker oats cook in 5 mins that tastes horrid stuff?

Also other ideas for the rest of the day would be wonderful. Never really had to think about health when I was younger so I really did not give a damn.
>> Anonymous
>>247052

So like those Kool-Aid packet things that you put in a water bottle?

Sorry about responding to almost every piece here. Just trying to get every little piece of information I can get while the trolls are off wreaking havoc somewhere else.
>> Anonymous
>>247053


Oh, you'll learn to love the Quaker stuff. Cook it with milk or soymilk, top with a little hit of brown sugar, it's delicious. Instant will do in a pinch, but you really can't beat the old-fashioned kind.

When you start eating healthy, btw, all of the stuff that you used to think tasted nasty will start tasting better and better.
>> Anonymous
>>247057
Yea. Like those Propel packet thingies. But those can be pretty expensive so try to use them in moderation. Like use one if you feel you did particularly well on a workout just pop one in. If you don't want to fork out the money for them you can always put some lemon or orange in regular water.
>> Anonymous
EAT YOUR VEGETABLES!!

If you are hungry and you can't take it anymore
eat some veggies!
or go for a run - you won't be hungry afterwards.
>> Anonymous
>>247074
Hell yea. Baby carrots fucking rock. One ounce of em only have 35 calories.
>> Anonymous
>>247079
Oops, I'm dumb. Its 3oz.
>> Anonymous
Not really quite sure what an ending goal would be but from what I could Google it is saying 206-226 would be an ideal body weight with a large frame (which I have). Is this about right? 102 lbs is alot of ass to lose.
>> Anonymous
>>247089

I'm 6'3'' and currently shooting for 200, which for me is 9.75% body fat. Which is pretty cut. Everyone's different, though. Body fat is my measurement of choice when it comes to marking my progress.
>> Anonymous
>>247089
Yea. but you will look super good afterwards. Just realize that you aren't going to loose all that weight overnight. Its a slow path to safely loose all that weight. So don't get disheartened. If you do it right you can lose up to 10 lbs a month considering how much of you is fat.
>> Anonymous
>>247046
information on how crappy crap food is will help with stopping cold turkey. read up. soak up the Internet. It's all in front of you. you just have to look for it.